ROASTED SALMON WITH TOMATOES AND GARLIC

4 salmon steaks

1 large clove garlic, minced
1 pint grape or cherry tomatoes
1/4 small onion sliced thin, optional
1 1/2 tbsp fresh chopped thyme
salt to taste
2 tsp extra-virgin olive oil
fresh ground black pepper to taste

Preheat oven to 425 degrees.
 Line a baking pan with foil and spray with nonstick cooking spray.

In a medium bowl toss the tomatoes with the garlic, , onion - if using, 1 tablespoon of the thyme, salt, pepper, and olive oil. Spread mixture on the prepared foil-lined baking sheet and bake for 10 minutes. Remove from oven and push the tomato mixture to one side of the pan. Add the salmon steaks to the other side of the pan, sprinkle with additional salt and pepper to taste and the other 1/2 tablespoon of the thyme. Return pan to oven and bake 10 to 15 minutes until the salmon is cooked through. Remove salmon to serving plate and spoon tomatoes and juices over the top.

Note: File Photo

NO SUGAR ADDED PINEAPPLE CHEESECAKE

 Note: This is a dessert and should be treated as such. It may be fine for some diabetics and off limits to others. You know what your body can handle. You decide if it is right for you.

1 can (20-oz) crushed pineapple in its own juice

2 pkg unflavored gelatin

1/2 cup hot water

1 1/3 cup nonfat dry powdered milk

2 packets sugar substitute - I use Sp1lenda or Stevia

2 tsp vanilla extract

1/2 tsp lemon juice

1/2 tsp butter flavoring

Drain pineapple, saving the juice. Place the pineapple and 1/2 of the juice in a blender container. Add the gelatin and hot water, blend 2 minutes. Add the milk powder, remainder of the pineapple juice, sugar substitute, vanilla, lemon juice and butter flavoring. Blend for 3 minutes. Pour into a 10-inch round pan. Sprinkle the top with some cinnamon, if desired.

Refrigerate at least 1 hour before serving.

BROCCOLI RAISIN SALAD

1 bunch fresh broccoli, broken into florets

1/2 cup golden raisins (omit if necessary)
1 small red onion, chopped
1/2 cup fat-free mayonnaise* (not salad dressing-too sweet)
1 tbsp vinegar
2 tsp Splenda granular
3 strips cooked bacon, broken into bite-sized pieces
2 tbsp toasted sunflower seeds

Combine the broccoli florets, raisins-if using, and onion in a large bowl. 

In a small bowl combine the mayonnaise, vinegar, and Splenda until well blended.  Pour the dressing over the broccoli, toss to coat, and refrigerate until serving time.  Before serving, toss gently and sprinkle with the bacon pieces and sunflower seeds.


*I only use olive oil mayo. You could substitute plain yogurt or plain Greek yogurt.

Note: File Photo

GOLDEN BAKED CHICKEN BREASTS

2 chicken breasts, split and skinned

4 teaspoons butter at room temperature
1 tablespoon instant minced onion
1/2 tsp garlic salt
1/4 tsp paprika
Chopped fresh parsley for garnish, if desired

Preheat oven to 425 degrees.

Place the chicken breasts in an ungreased square baking pan or dish. Spread one teaspoon of butter over each piece of chicken then sprinkle with the onion, garlic salt, and paprika. Bake at 425 degrees, uncovered, for 30 to 35 minutes until juices run clear when pricked with a fork.

To serve, sprinkle with parsley, if desired.

 Note: File Photo

ONION BAKED PORK CHOPS

1 envelope Golden Onion Soup Mix

2/3 cup dry breadcrumbs (be sure to use whole-grain diabetic-friendly bread)
2 large eggs, beaten
8 pork chops, 1/2-inch thick
1 to 2 tablespoons melted butter

Preheat oven to 350 degrees.

Combine the dry soup mix with the breadcrumbs in a shallow bowl. Put the beaten eggs into another shallow bowl. Dip the pork chops in the eggs then into the breadcrumbs. Coat chops well. Place the chops in a lightly greased 9 x 13-inch baking pan. Drizzle with melted butter. Bake for 1 hour or until the chops are cooked through, turning once.

   

This is a file photo for reference only.

SHRIMP AND VEGETABLE KEBABS

1 lb large peeled shrimp, peeled and deveined

1 bottle (16-oz) lowfat, sugar-free Italian salad dressing
1/3 cup low-sodium soy sauce
1 tbsp hot pepper sauce
1 tbsp lemon juice
3 small zucchini
8 small white onions, peeled
1 can (8-oz) pineapple chunks, drained
8 large fresh mushrooms
2 tomatoes, cut into wedges

Place the shrimp in a shallow dish. Combine the salad dressing, soy sauce, pepper sauce, and lemon juice in a medium bowl. Whisk together until well blended. Reserve half of the sauce; set aside. Pour the remaining sauce over the shrimp. Refrigerate and marinate for up to 2 hours.

Preheat broiler. Soak 8 wooden skewers. Cut the zucchini into 1 1/3 inch slices.

Drain the shrimp and discard the marinade.

Alternately thread the shrimp, zucchini, onions, pineapple, mushrooms, and the tomato wedges onto the presoaked skewers.

Broil the kebabs, turning several times and basting with the reserved sauce, for 6 minutes or until the shrimp turns pink. Serve immediately.

 Note: This is a file photo used for reference only.

This is not this recipe.

RASPBERRY WHIP DESSERT

1 pkg (8-serving size) sugar-free raspberry gelatin mix

1 1/2 cups boiling water 

1 cup cold water

Ice cubes

1 carton (8-oz) sugar-free whipped topping, thawed

In a heat-proof bowl, stir boiling water into the gelatin mixture. Stir until gelatin is completely dissolved!

Mix the cold water and ice cubes to make 2 cups. Add cold mixture to gelatin and stir until slightly thickened, discard any remaining ice.

Gently fold half the whipped topping into the slightly thickened gelatin until blended.

Refrigerate at least 2 hours or until firm. When serving, garnish with the remaining whipped topping and a fresh raspberry, if desired.

file photo for reference

MOLDED LIME SALAD

1 cup boiling water

1 pkg (4-serving size) sugar-free lime gelatin
1 cup peeled cucumber, shredded and well drained
1 cup very thinly sliced celery
3 tbsp thinly sliced green onion
1/2 tsp salt, optional
celery leaves for garnish
sliced radish for garnish

Into a medium bowl, pour the boiling water over the gelatin mix. Stir mixture until the gelatin is completely dissolved. Chill until slightly thickened (not set!). Stir in the cucumber, celery, green onion and salt, if using. Pour the mixture into a 4 cup mold or into small individual molds that have been very lightly oiled. Chill until firm. Unmold onto serving plate and garnish with celery leaves around the edge and sliced radishes for color.

 

clipart

CHICKEN ROLLS ITALIAN-STYLE

4 (1 to 1 1/2-lbs) skinless, boneless chicken breast

4 thin squares of mozzarella cheese
4 thin squares of prosciutto (Italian ham)
1 tsp paprika
6 tbsp fine dry whole-grain breadcrumbs
2 tbsp grated Parmesan cheese
1/4 tsp garlic salt
1/2 tsp dried oregano
1/2 tsp dried basil
3 tbsp melted butter

Pound each piece of chicken breast to 1/4-inch thickness.

Preheat oven to 350 degrees.

For each chicken roll, layer a square of mozzarella cheese then prosciutto atop each chicken breast. Roll tight to enclose the filling and secure with toothpicks or kitchen string.

In a shallow dish, mix together the paprika, breadcrumbs, Parmesan cheese, garlic salt, oregano, and basil to thoroughly combine. Dip the chicken rolls in the melted butter then roll in the crumb mixture to coat all sides.

Place the chicken rolls, seam side down, in a baking dish that has the bottom very lightly sprayed with nonstick cooking spray. Bake at 350 degrees for 25 minutes or until the rolls are golden brown and the chicken juices run clear.

file photo.

CHEWY CHOCOLATE CHUNK AND CHERRY COOKIES

Note: This recipe will work for some diabetics and not for others. You know your body and how your blood sugar reacts. It is up to you to eat accordingly. And remember this is a treat. 1 cookie a day!

1/4 cup soft vegetable oil spread
2 tbsp + 2 tsp Splenda Brown Sugar Blend
1/3 cup Splenda Granular
1/2 tsp baking soda
1/8 tsp salt
1/4 cup egg substitute or 1 egg
2 tbsp cocoa baking powder
1 tsp vanilla
2/3 cup white whole-wheat flour
2/3 cup rolled oats
1/4 cup flaxseed meal
4 oz dark chocolate, chopped
2 oz white baking chocolate, chopped
1/4 cup dried tart cherries, coarsely chopped

Preheat oven to 350 degrees.

In a large mixer bowl on medium to high speed, beat the vegetable oil spread. Add the Splenda Brown Sugar Blend, Splenda Granular, baking soda and salt. Beat until the mixture is well mixed, scraping down the sides of the bowl occasionally.

Beat in the egg, cocoa powder, and vanilla until combined. Beat in the flour. Using a wooden spoon or large plastic spoon, stir in the oats and flaxseed. Stir in 3/4 of the chopped dark chocolate and 2 tablespoons of the chopped white chocolate along with 1/2 of the chopped cherries.

Drop the mixture by rounded teaspoonfuls 2-inches apart on ungreased cookie sheets. Top with the remaining chocolates and cherries. Bake 8 to 10 minutes or until the edges are set. Allow cookies to cool on baking sheets for 1 minute. Remove cookies to wire racks to cool completely.

To store cookies, layer them between sheets of waxed paper in an airtight container at room temperature. Will keep for 5 days at room temperature or a month in the freezer.

Yield: About 28 cookies.
Per cookie: 84 cal, 4 g (2 g sat) fat, 0 mg cholesterol, 53 mg sodium, 14 g carbs, 1 g fiber, 1 g protein (If you use egg substitute, that lowers the calories to 70 and the carbs to 10 grams.) I like to add 1/2 cup chopped pecans to mine. The pecans make them work well for me. Note: That would change the nutritional information, but nuts are a good protein source for diabetics.

.

 Note: This is a file photo, not this exact recipe

BARLEY AND VEGETABLE RISOTTO

4 1/2 cups reduced-sodium vegetable or chicken broth

2 tsp olive oil
1 small onion, diced
8-oz sliced mushrooms
3/4 cup uncooked pearl barley
1 large red bell pepper, diced
2 cups packed baby spinach
1/4 cup grated Parmesan cheese
1/4 tsp black pepper

In a medium saucepan, bring the broth to a boil; reduce heat to low to keep broth hot.

Meanwhile, heat the oil in a large saucepan over medium heat. Add onion; cook, stirring, for 4 minutes. Turn heat to medium high. Add the mushrooms and cook 5 minutes, stirring often.

Add the barley and cook 1 minute.

Add 1/4 cup of the broth; cook, stirring, about 2 minutes or until most of the broth is absorbed. Add the remaining broth, 1/4 cup at a time, stirring constantly until broth is almost absorbed before adding the next 1/4 cup. After 20 minutes of cooking, stir in the bell pepper then continue adding the broth 1/4 cup at a time, until the barley in tender. This should take about 30 minutes total.

Stir in the spinach and cook, stirring, for 1 minute or just until spinach is wilted.

Stir in the cheese and pepper.

Yield: 6 servings
Per serving: 70 calories, 3g (1 sat) fat, 3g protein, 7g carbs, 5mg cholesterol, 2g fiber, 340 mg sodium
Diabetic Exchanges: 1 vegetable, 1/2 fat

Note: If you aren't familiar with barley, it is a whole grain. It helps to lower cholesterol and promotes intestinal health. It is also a good source of selenium, an antioxidant that has anti-cancer properties.

file photo

SPLENDA BROCCOLI SALAD

4 cups broccoli florets

1/4 cup chopped red onion
2 tbsp Splenda granular
2 tbsp cider vinegar
2 tbsp olive oil mayonnaise
2 tbsp sunflower seeds, roasted
3 tbsp seedless golden raisins

Discard any broccoli stems and finely chop the florets; set aside.

In a large mixing bowl, combine the onion, Splenda, vinegar, mayonnaise, seeds, and raisins. Add the broccoli and toss until well coated. Chill until serving time.

Yield: 6 servings
Per serving: 3 grams protein to 10 grams carbs

 

Note: File Photo

AMERICANA PARFAITS

Perfect for your Fourth of July (and other) patriotic celebrations.

1/2 cup fresh blueberries
1 cup fresh strawberries
1 small package strawberry-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
ice cubes
3/4 cup frozen sugar-free whipped topping, thawed

Wash fruit and pat dry on a paper towel; set aside. Reserve 3 strawberries with leaves still attached. Reserve 6 blueberries and set aside with the 3 strawberries. Get six parfait glasses and divide the remaining fruit evenly between them. Set aside.

In a medium mixing bowl, stir boiling water into gelatin. Stir at least two minutes to dissolve gelatin completely. Put cold water in a two-cup measuring cup and add ice cubes to make 1 1/4 cups. Add to the gelatin and stir until slightly thickened. Remove any remaining bits of the ice cubes. Pour out 3/4 cup of the gelatin and set aside. Pour the remaining gelatin evenly over the fruit in the six parfait glasses. Refrigerate 1 hour or until set but not firm. Using a wire whisk, stir whipped topping into the remaining gelatin until smooth. Spoon over gelatin in parfait glasses. Refrigerate 1 hour or until firm. Before serving, top half the glasses with the reserved strawberries and half with the reserved blueberries.

BLACK BEAN CHICKEN SALAD WITH LIME VINAIGRETTE DRESSING

SALAD:

6 cups mixed salad greens
1 1/2 cups cubed grilled or sauteed chicken breast
1 can (15 oz) black beans, rinse well and drain
1 cup chopped fresh tomatoes
1 cup chopped green bell pepper
1/2 cup sliced, halved red onion
1/2 cup low-fat Mexican-blend shredded cheese

DRESSING:
1/4 cup finely chopped fresh cilantro
1/4 cup finely chopped tomato
1 tbsp vinegar (I prefer cider vinegar)
1 tbsp olive oil
1 tbsp lime juice
1/2 tsp lime zest
1 garlic clove, minced
dash of salt
1/4 tsp freshly ground black pepper
1/4 tsp chili powder

In a large salad bowl, combine the salad ingredients. In a food processor or blender, combine the dressing ingredients. Place lid on container and process until you have a smooth dressing. Pour dressing over salad and toss to coat.

Makes 4 servings. Each serving: 298 calories, 26 g carbs, 28 g protein

DIABETIC-FRIENDLY APPLE DANISH CHEESECAKE

As I always say with dessert recipes, remember this is a dessert. Eat only occasionally and in small quantity. Dessert recipes should be used for special occasions or as I often state, when asked to bring a dish to a party, family gathering, church social, etc opt to take dessert. This dessert is so tasty everyone will like it and you can enjoy a small slice with the others. This is an old Equal recipe so I include their product name, but I always use Splenda. I have also made some changes to the original recipe. Not it is suggested if you substitute almond flour for wheat flour, you sure 25% of wheat flour called for.

Crust: 

1 cup white whole grain or almond flour
1/2 cup plain almonds, ground
1/4 cup Equal-Lite or Splenda Granular
1/2 cup cold butter
1/4 tsp almond (or vanilla) extract

Filling: 

8 oz reduced-fat cream cheese, softened
1/4 cup Equal-Lite or Splenda Granular
1/4 tsp cream of tartar
1/4 cup egg substitute or 1 large egg

Topping: 

1/3 cup Equal-Lite, packed tight or Splenda Granular
1 tsp sugar-free maple-flavored syrup
1 tbsp white whole wheat or almond flour
1 tsp ground cinnamon
4 cups peeled and thinly sliced tart apples
1/3 cup slivered almonds

Preheat oven to 350 degrees. Grease a 9-inch springform pan.

To make crust: In a small mixing bowl, combine flour, almonds and Equal-Lite. Cut in butter until crumbly. Add extract. Shape dough into a ball and place between two sheets of waxed paper. Roll out into a 10-inch circle. Transfer to prepared pan and gently press dough onto bottom and up sides of pan. Refrigerate for 30 minutes.

To make filling: In a medium mixing bowl, beat cream cheese, Equal-Lite and cream of tartar until smooth. Add egg product and beat on low speed of electric mixer just until combined. Pour over crust.

To make topping: In a large mixing bowl, combine Equal-Lite with the maple-flavored syrup to blend. Add flour and cinnamon and mix to combine. Add apples and stir until coated. Spoon mixture over filling. Sprinkle with almonds.

Bake 40-45 minutes or until golden brown. Cool on a wire rack for 10 minutes. Carefully run a knife around edge of pan to loosen; cool 1 hour longer. Refrigerate overnight.

Note: This is a file photo of a similar recipe.

ASIAN-STYLE TURKEY BURGERS

1 egg white

1 tbsp lite soy sauce

1/2 cup dry whole-grain breadcrumbs

1 tbsp finely chopped onion

1 garlic clove, minced

1/4 tsp ground ginger

1/8 tsp pepper

12 oz lean ground turkey

In a mixing bowl, combine the first seven ingredients. Crumble turkey over mixture and mix just until combined. Shape into four patties. Spray a skillet with nonstick cooking spray, add burgers and cook over medium heat until meat is no longer pink.

Serve on whole-wheat buns, sandwich thins or other low-carb bread of your choice. Add your favorite diabetic-friendly condiments such as lettuce, tomato, etc.

 Note: This is a file photo

PEANUT BUTTER CHOCOLATE CHIP MUFFINS

I recommend making these in mini-muffin tins as two minis are a good size for a diabetic.

2/3 cup smooth or chunky peanut butter

2 tbsp butter, melted

3/4 cup Splenda granulated (or equivalent of your favorite sweetener)

2 large eggs

1 1/2 tsp vanilla extract

1 cup white whole-wheat flour

1/2 cup almond flour (or another 1/2 cup white whole-wheat flour)

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 cup low-fat milk

6 oz sugar-free chocolate chips

Preheat oven to 350 degrees.

Place paper liners in 12 regular muffin tin cups or in 24-30 mini muffin tin cups.

In a large mixing bowl, combine peanut butter and butter, stirring until well blended. Mix in the Splenda, eggs and vanilla.

In a separate bowl, combine flour/s, baking powder, and baking soda. Add mixture to the peanut butter mixture along with the milk. Stir in the chocolate chips just until combined. Do not overmix muffins. Spoon the batter into the prepared muffin tins and bake at 350 degrees for 20 to 25 minutes for regular size, less for minis. Muffins should spring back when lightly touched in the center with fingertip.

Delicious served warm or at room temperature.

You can freeze these muffins 1 or 2 per freezer bag to take out when wanted. Do not overindulge!

file photo

SPICY RUBBED PORK LOIN

1 1/2 tsp chili powder

1 tbsp Splenda granular
1 1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt, optional
1/2 tsp fresh ground black pepper
3 lb boneless pork loin

Preheat oven to 375 degrees.

In a small bowl, combine the chili powder, Splenda, paprika, garlic powder, salt and pepper. Rub the mixture all over the pork loin and place it in a small roasting pan. Bake at 375 degrees for 50 to 60 minutes or until a meat thermometer reaches at least 150 degrees. Remove from oven and let rest on cutting board 15 minutes before slicing.

LEMON-LIME PIE

Personally, I do not like Sweet 'N Low, however I know some of you do. This was an old favorite of singer Rudy Vallee and was made before we had the better tasting, in my opinion, artificial sweeteners. I use Splenda granular.

MERINGUE CRUST:
2 egg whites, beaten until stiff
2 tbsp powdered milk
1 tsp vanilla extract
pinch of salt
2 packets sweet 'n low

Add the powdered milk to the beaten egg whites, beat. Add the vanilla, salt, and sweet 'n low, mix well. Press mixture into pie plate and bake at 300 degrees 20 minutes or until done.

FILLING:
1 cup evaporated skim milk (fat-free)
1 pkg (4-serving size) lemon flavored gelatin (sugar-free)
1 pkg (4-serving size) lime flavored gelatin (sugar-free)
1/8 tsp salt
1 1/2 cups boiling water
1/2 cup cold water

Chill bowl and beaters. Chill evaporated milk. Combine gelatins with the boiling water and salt. Stir until gelatin is fully dissolved. Chill until thickened but not set.

Whip chilled evaporated milk until stiff peaks form and hold. Carefully fold in the gelatin mixture. Spoon mixture into the meringue shell crust. Chill 3 to 4 hours before serving.

Example of a meringue crust

BLACKBERRY LEMONADE

2 cups fresh blackberries OR unsweetened frozen, thawed

1 cup fresh lemon juice
1 cup Splenda granular or sweetener of your choice
4 cups cold water

In a blender, combine the blackberries, lemon juice, and Splenda; process until smooth, stopping to scrape down the sides.

Press the blended mixture through a sieve or strainer into a pitcher. Throw out the solids left in sieve. Stir in the water.

Serve over ice cubes.

Note: File Photo

ANGEL LUSH CAKE

1 round angel food cake (preferably sugar-free)

1 box (4-serving size) sugar-free French Vanilla pudding mix

1 can crushed pineapple in its own juice, do not drain

1 cup frozen whipped topping, thawed

1/4 cup chopped pecans or fresh berries for garnish, optional

Cut cake horizontally into 3 layers; set aside.

In a medium bowl, combine the dry pudding mix with the pineapple until pudding mix is totally dissolved. Stir the whipped topping into the pudding/pineapple mixture.  Top each layer with some of the pudding mixture. Sprinkle top with chopped pecans or top with fresh berries, if desired.

file photo

MINI CHEDDAR MEAT LOAVES

1 egg

3/4 cup low-fat milk

1 cup shredded cheddar cheese

1/2 cup quick oats

1/2 cup chopped onion

1 tsp Mrs. Dash original

1 lb lean ground beef or turkey

2/3 cup ketchup

1/4 cup Splenda Brown Sugar Blend

1 1/2 tsp prepared mustard

In a mixing bowl, beat the egg and milk. Stir in the cheese, oats, onion and Mrs. Dash. Add the meat and mix well. Shape the mixture into 8 mini loaves. and place in a very lightly sprayed 13 x 9 baking dish.

Combine the ketchup, Splenda and mustard in a small bowl and spoon evenly over the meat loaves. Bake, uncovered, a5 350 degrees for 45 minutes or until center is no longer pink. 

Yield: 8 servings

toh photo

ALMOND ORANGE SALAD

3 cups assorted salad greens

2 navel oranges, peeled and sectioned
1/2 cup thin sliced celery
2 tbsp chopped green onion

Combine all the ingredients together in a large salad bowl; set aside.

Dressing:
1/4 cup cider vinegar
1/4 cup Splenda granular
2 tsp canola or olive oil
1/4 cup slivered almonds, toasted

In a small mixing bowl, combine the vinegar, Splenda, and canola or olive oil. Stir with a whisk until mixture is well blended. Drizzle the dressing evenly over the salad and toss gently. Sprinkle the almonds over top of tossed salad.

File Photo of Similar Recipe

BLUEBERRY FRUIT SPREAD

This recipe may not be suitable for all diabetics. For those whose blood sugar is controlled it should be okay in small quantities. This is not something to sit down with a jar and a spoon and eat. Use it on whole-grain toast, bagel, pancakes, etc. Could also be served over a thin slice of sugar-free angel food cake.

1 tsp unflavored gelatin

1/4 cup water
2 cups fresh blueberries
1/2 cup water
1 tbsp granulated sugar
1 tbsp Splenda granular
1 tsp lemon juice

Combine the gelatin with the 1/4 cup water; stir well and set aside.

Combine the blueberries, 1/2 cup water, sugar, Splenda, and lemon juice in a medium saucepan. Bring to a boil, reduce heat and simmer uncovered for 8 minutes; stir frequently. Remove saucepan from heat and add gelatin, stirring until gelatin is dissolved.

Cool mixture to room temperature. Pour into glass jars and cover tightly. Refrigerate 4 to 6 hours until chilled completely. Store in refrigerator up to 1 month.

Yield: 2 half pints

Note: I use all Splenda, no sugar. It is up to you and how you react to sugar.

File photo - not actual recipe