SPINACH-CHEDDAR SQUARES

1 1/2 cups Egg Beaters

3/4 cup low-fat milk

1 tbsp dried onion flakes

1 tbsp grated Parmesan cheese

1/4 tsp garlic powder

1/8 tsp black pepper

1/4 cup dry whole-grain breadcrumbs

3/4 cup shredded fat-free Cheddar cheese, divided

1 pkg (10-oz) frozen chopped spinach, thawed & well drained

1/4 cup diced pimentos

In a medium bowl, combine the Egg Beaters, milk, onion flakes, Parmesan cheese, garlic powder and pepper; set aside.

Sprinkle the breadcrumbs evenly into the bottom of a lightly greased 8x8x2-inch baking dish. Top with 1/2 cup of the Cheddar cheese and spinach. Pour egg mixture evenly over the spinach and top with remaining Cheddar and the pimentos.

Bake at 350 degrees 35 to 40 minutes or until a butter knife inserted in the center comes out clean. Let stand 10 minutes before cutting into 16 squares to serve.

file photo for reference only

SKILLET CHICKEN WITH GARLIC & SUN-DRIED TOMATOES

Nonstick cooking spray

4 boneless, skinless chicken breast halves

1 1/2 cups thinly sliced onions

1/2 cup finely chopped sun-dried tomatoes

1 can Healthy-Choice Recipe Creations Cream of Roasted Garlic Condensed Soup

3/4 cup fat-free, low-sodium chicken broth

1/4 cup white cooking wine

1/2 tsp salt (optional)

1/4 tsp black pepper

In a large skillet, sprayed with the cooking spray, cook chicken until browned on both sides. Arrange the tomatoes and onions over the chicken.

In a small bowl, combine soup, broth, wine, salt (if using) and pepper, mix well. Pour mixture over the chicken. Cover and cook over low heat 20 to 25 minutes until chicken is cooked through, no longer pink in the center.

Yield: 4 servings

Per serving: 230 calories (10% from fat), 4g fat, 29g protein, 450 mg sodium (if using salt)

Dietary Exchanges: 1 Starch 3 lean meat

file photo for reference only - 

not this exact recipe

WESTERN OMELET

1/2 cup red bell pepper, chopped

1/3 cup cubed cooked potato

2 slices turkey bacon, diced

1/4 tsp oregano

1 tsp olive oil

1 tsp unsalted butter

1 cup Egg Beaters

Fresh oregano sprig for garnish, optional

In an 8-inch nonstick skillet, over medium heat, saute bell pepper, potato, bacon, oregano in olive oil until tender. Remove from the skillet and keep warm.

In the same skillet, over medium heat, melt butter. Pour Egg Beaters into skillet. Cook, lifting edges to allow uncooked portion to flow underneath. When almost set, spoon the veggie mixture over half the egg. Fold other half over the veggies and slide onto a serving plate. Garnish with the oregano sprig, if using.

Yield: 2 servings

Per serving: Approximately 147 calories

Dietary Exchanges: 1 Starch, 2 lean meat

clipart

MOIST CHOCOLATE CAKE

This is a dessert and should not be a daily part of your diet. Use for special occasions or pitch-in meals, etc. Some diabetics cannot have dessert. If you are one of those, I apologize but you must skip this one.

2 cups flour* (I use white whole-wheat)

1 tsp salt

1 tsp baking powder

2 tsp baking soda

3/4 cup unsweetened baking cocoa

2 cups Splenda Granulated (This is what I use. Use an equivalent amount of your favorite sweetener.)

1 cup canola oil (I use 1/2 cup + 1/2 cup unsweetened applesauce)

1 cup hot black coffee

1 cup low-fat milk

2 large eggs

1 tbsp mayonnaise (not mayo-type salad dressing)

1 tsp vanilla extract

Preheat oven to 325 degrees.

Grease or spray a 9x13-inch baking pan; set aside.

In a large mixing bowl, sift together the flour, salt, baking powder, baking soda, cocoa and Splenda. Add the oil, coffee and milk. Using low or medium speed of electric mixer, beat 2 minutes or until well blended. Add eggs, one at a time, mayonnaise and vanilla extract. Beat another 2 minutes.

Cool in pan on a wire rack. Cut into 20-24 pieces for serving. Top each serving with a tablespoon of sugar-free whipped cream or sugar-free ice cream, if desired.

*You may use your favorite no/low carb flour substitute at your own risk. I make no guarantees of how your cake will turn out.

clipart

SWEET AND SPICY WALNUTS

Walnuts are healthy and should be part of the diabetic's (everyone's* actually) diet.  This recipe for these sweet and spicy nuts is great for nibbling, game watching, or packaging as gifts for diabetics and others.

1 large egg white
1 teaspoon water
5 cups walnut halves or large pieces
1 cup Splenda granulated
1 teaspoon ground cinnamon
1/4 teaspoon salt, optional
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice

In a large bowl, using a fork, beat the egg white and water together.  Add the nuts and toss to coat well.  In a small bowl combine the Splenda, cinnamon, salt if using, nutmeg, and allspice.  Sprinkle the spice mixture over the walnuts and toss to coat.

Grease a 15 x 10-inch baking pan.  Spread the nuts out evenly on the pan and bake, uncovered, for 20 minutes at 325 degrees.  Spread waxed paper out on a flat surface and transfer the nuts to the paper to cool.  Break into clumps.  For gifting, package in individual cellophane bags or decorative tins.  For parties, etc, display in a pretty dish.

Yield: 7 cups

*Except for those who have allergies to nuts or other health problems that cause them to avoid nuts.

Note: File Photo

CASHEW CHICKEN WITH CURRY

3 tbsp white whole wheat flour

1 tbsp curry powder
3/4 tsp garlic salt
dash of red pepper flakes
1 lb boneless skinless chicken breasts or tenders
2 tsp roasted sesame oil
1 cup chicken broth
2 cups small cauliflower florets
1/2 cup julienned carrots
2 cups hot cooked brown rice, optional
1/4 cup roasted salted cashews

In a large zip-top plastic bag combine the flour, curry powder, garlic salt, and red pepper flakes; add the chicken and shake well to coat all chicken pieces.

Heat the sesame oil in a large skillet over medium-high heat.  Add the chicken and stir-fry just until lightly browned, about 3 to 4 minutes.  (Chicken will not be done!)  Remove chicken from skillet.

Add the chicken broth and the remaining flour mixture in the bag to the skillet.  Stir well to combine.  Add the cauliflower florets and the carrots; cover and cook over medium heat 3 minutes.

Return the chicken and any juices from it to the skillet, simmer a few minutes until the veggies are tender and the chicken is cooked through.  The sauce should be slightly thickened. 

Serve the chicken and sauce over the hot brown rice and sprinkle the cashews over the top.

Note: In this recipe the carbs and proteins are basically equal at around 30 grams each with rice.

The following is just a clip art picture. It is not this recipe.

 

NO CRUST COCONUT PIE

4 eggs

1 1/2 cups Splenda Granulated
1/2 cup butter, melted
1/2 cup white whole wheat flour*
1 tsp vanilla extract
2 cups low-fat milk
7-oz flaked unsweetened coconut

Preheat oven to 325 degrees.

In a medium mixing bowl, mix together the eggs, Splenda, butter, flour, vanilla, and milk. Mix together well. Stir in the coconut with a spoon. Pour into 2 9-inch pie pans. Bake at 325 degrees for 45 to 50 minutes.

*If you do not like to use flour, you can use an equivalent amount of your favorite low/no carb substitution.

File Photo

ROSEMARY PORK ROAST

3 to 3 1/2 lb. pork tenderloin

1/2 cup chopped green onions
2 1/4 cups low-sodium chicken broth
1/2 cup red wine vinegar
2 tbsp extra virgin olive oil
4 cloves garlic, minced
1 tbsp fresh rosemary, minced (or 1 tsp dried, crushed)
pepper to suit your taste
1 tsp salt, optional - omit if not using low-sodium chicken broth
2 tbsp cornstarch, optional
1/4 cup cold water, optional

Place roast in a large resealable plastic bag.

Combine onions, 1/4 cup of the chicken broth, vinegar, oil, garlic, rosemary and pepper; pour over roast. Refrigerate 4-8 hours, turning occasionally.

Preheat oven to 350 degrees.
Remove roast from refrigerator and bag. Place roast, fat side up, in an ungreased shallow roasting pan. Combine marinade with the remaining broth and pour over roast. Sprinkle with salt, if desired. Bake, uncovered, for 2 to 2 1/2 hours or until a meat thermometer reads 160 to 170 degrees. Remove from oven and pan and place on a warm serving platter. Let stand 10 minutes before slicing.

Meanwhile, skim fat from pan juices. Stir the cornstarch and water together until smooth; add to the pan juices. Bring juices to a boil over medium heat; boil, stirring, for 2 minutes. Serve with roast. Of course, making the gravy is optional based on your blood sugar levels; you may omit if necessary.

Note: File Photo

LEMON MUFFINS

1/2 cup unsalted butter

1/2 cup - 1 tbsp Splenda Granular

1 tbsp sugar

2 large eggs, separated

1/4 cup lemon juice

1 tsp grated lemon rind

1 cup white whole-wheat flour

1 tsp baking powder

Your favorite powdered sugar substitute for dipping

Heat oven to 350 degrees.

Grease 2 1/2 dozen muffin tin cups or line with paper liners, set aside.

Gream butter and gradually add the sugar and Splenda, beating until light and fluffy. Add the egg yolks, lemon juice and rind, beat to blend.

Add flour and baking powder, beat until combined.

Beat egg whites until stiff peaks form, fold into the batter. Fill each muffin cup 3/4s full of the batter and bake at 350 degrees 15 minutes or until done. Remove from pans and dip tops into the powdered sugar substitute.

Yield: 2 1/2 dozen 

clipart

SKILLET ROASTED GREEN BEANS

1 lb fresh green beans, trimmed

1 tbsp soy sauce
1 1/2 tsp sesame oil

Preheat oven to 400 degrees.

Place all three ingredients in a large cast iron skillet and toss to coat beans.
Roast 15 to 20 minutes until just crispy, tossing after 10 minutes.
Yield: 4 servings.

Per serving, 48 calories, 7 total carbs (3 dietary fiber), and 2 grams protein.

This is a recipe I saw years ago in Country Living.

LAYERED CHOCOLATE DESSERT

This is another recipe that allows most diabetics to enjoy dessert with family and friends. I recommend taking the dessert when going to a "pitch-in" meal. That way you know there is a dessert you can enjoy. As always, remember this is a dessert and should be treated as such. Do not over-indulge!

Layer 1:
1 cup white whole-wheat flour (or equivalent amount of your favorite no/low carb substitution)
1/2 cup butter, melted
1/2 cup finely chopped pecans

Preheat oven to 340 degrees.
Combine all the ingredients together in a medium bowl and mix together thoroughly. Pat into the bottom of a 13 x 9-inch glass baking pan. Bake at 350 degrees for 12 to 15 minutes until lightly browned. Remove from oven and allow to cool completely.

Layer 2:
1 brick (8-oz) light cream cheese, softened
1 cup sugar-free powdered sugar*
1 cup sugar-free frozen whipped topping, thawed
Beat cream cheese until smooth; beat in the sugar-free powdered sugar. Stir in the whipped topping until blended. Spread evenly over the cooled crust.

Layer 3:
2 pkg (4-serving size) sugar-free chocolate instant pudding mix
3 cups fat-free milk
1 tsp vanilla extract
Mix all ingredients together in a mixing bowl and beat until thickened. Pour over layer two. Refrigerate again to chill through.

Layer 4:
Additional sugar-free whipped topping, thawed
1 cup chopped pecans
1/2 cup sugar-free chocolate chips for garnish, if desired
Spread the whipped topping completely over the chocolate layer. Sprinkle the chopped pecans over the whipped topping. Garnish by sprinkling the chocolate chips over the top, if desired.

*Directions for making "fake" or sugar-free powdered sugar are available on this blog. There are also commercial products available.

 Note: File Photo

GREEN BEAN, WALNUT, FETA SALAD

1 1/2 lb fresh green beans

3/4 cup olive oil

1/2 cup loosely packed fresh mint leaves

1/4 cup white wine vinegar

1/2 tsp salt

1 garlic clove, minced

1/4 tsp black pepper

1 cup chopped walnuts, chopped

1 cup chopped red onion

1 cup crumbled feta cheese

Wash beans, trim ends, remove strings, if necessary. Cut beans in half crosswise and cook in a small amount of boiling water 3 minutes or until tender. Drain beans, plunge into ice water, drain well and pat dry. Cover and chill.

Combine olive oil, mint leaves, vinegar, salt, garlic, and pepper in a blender or food processor. Place lid on processor and process 20 seconds or until well blended.

Arrange the beans in a serving bowl. Top with the walnuts, red onion and feta cheese. Pour dressing overall just before serving. Toss well and serve.

Yield: 6 to 8 servings.

This is an old recipe from Maine.

clipart

 

ZUCCHINI GARBANZO SALAD

3 medium zucchinis

1/2 tsp salt
5 tbsp white vinegar
1 garlic clove, minced
1/4 tsp thyme
1/2 cup olive or canola oil
1 cup garbanzo beans, drained
1/2 cup sliced pitted black olives
3 green onions, minced
1 canned chipotle chili pepper in adobo sauce, drained, seeded, minced
1 ripe avocado
3 tbsp grated Romano cheese
1 head Boston lettuce, cored, separated into leaves
sliced tomatoes for garnish
fresh cilantro sprigs for garnish

Cut the zucchini lengthwise in half and then cut crosswise into 1/4-inch slices.  Place in a medium bowl with the salt and toss to mix.  Spread zucchini out on multiple layers of paper towels and let stand at room temperature 30 minutes to drain.

Combine the vinegar, garlic, and thyme in a large bowl.  Gradually whisk in the oil in a steady stream and continue whisking until thoroughly blended.

Pat the zucchini dry and add to the dressing.  Add the beans, olives, and green onions tossing lightly to coat.  Cover and refrigerate at least 30 minutes or up to 4 hours, stirring occasionally.

Add the chipotle chili to the salad just before serving.  Stir gently to mix in.  Peel, pit, and cut the avocado into 1/2-inch cubes.  Add the avocado and the Romano cheese; toss lightly to mix.

Serve in a shallow lettuce-lined bowl or rimmed plate.  Garnish with the sliced tomatoes and cilantro sprigs, if desired.

LEMON-COCONUT TARTLETS

1 1/2 cups unsweetened coconut

1/4 cup Splenda Granulated
3/4 cup white whole wheat flour
2 tsp vanilla
2 large egg whites
1 pkg (3.4-oz) sugar-free instant lemon pudding mix
2 cups low-fat milk
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1 tbsp unsweetened flaked coconut, toasted, for garnish

Preheat oven to 400 degrees.
Lightly grease 24 mini muffin cups; set aside

In a mixing bowl combine the unsweetened coconut, Splenda, flour, vanilla, and egg whites, stirring well to blend.  Divide the mixture evenly among the 24 mini muffin cups and press the mixture into the bottom and up the sides to form a shell.

Bake shells at 400 degrees until the edges are lightly browned.  Cool in the pan on a wire rack for about 2 minutes.  Remove from the pan and allow to cool completely on the wire rack.

Prepare the pudding mix according to the package directions using the milk in the recipe.  Spoon the pudding evenly into the tartlet shells.  Top each with 2 teaspoons of the whipped topping.  Sprinkle the toasted coconut over the tops of the tartlets.

Yield: 24 tartlets

Note: File Photo

BLACKENED SHRIMP WITH TOMATOES

1/2 lb (approximately 24) small raw shrimp with tails, peeled

1 1/2 tsp paprika
1/2 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp black pepper
1 tbsp olive oil
1/2 cup sliced and separated small red onion
1 1/2 cups grape tomatoes, halved
Lemon wedges, optional

In a small bowl combine the paprika, garlic powder, Italian seasoning and black pepper.  Place the mixture into a zip-lock type food bag and add the shrimp.  Seal bag and shake bag well to coat the shrimp.

Coat a large (preferably cast iron) skillet with nonstick cooking spray and heat over medium-high heat.  Add the oil to the hot skillet then add the shrimp.  Cook shrimp, turning occasionally, for 4 to 5 minutes or until the shrimp are pink and opaque. 

Add the red onion and the tomatoes to the shrimp and cook, gently stirring often, for a minute or so until the tomatoes are hot and the onion is wilted.

Serve with the lemon wedges, if desired.

Note: This recipe makes 4 servings each having 13 g protein to 5 g carbohydrates making it ideal for diabetics.  Each serving is around 112 calories and less than 1 gram saturated fat.

Note: File Photo

MERINGUES WITH STRAWBERRIES AND CREAM

4 egg whites 

1/4 tsp cream of tartar
1 tsp vanilla
2/3 cup Splenda Blend for Baking*
1 cup frozen sugar-free whipped topping, thawed (or your own very lightly sweetened whipped cream)
40 fresh strawberries or a similar amount of your favorite fresh berries

Preheat oven to 250 degrees.

Line a couple of baking sheets with parchment paper; set aside.

With an electric mixer at high speed, beat the egg whites, cream of tartar, and vanilla until foamy. Add the Splenda, one tablespoon at a time, beating until stiff peaks form and the Splenda is completely dissolved. Spoon by heaping tablespoonful of the mixture onto the prepared baking sheets.

Bake at 250 degrees for 1 hour and 15 minutes. If they meringues seem to get too brown, turn the heat down to 225 degrees. Turn off the oven. Let the meringues stand in the closed oven with the light on for eight hours or overnight. Do not open oven during this time.

Remove from the oven and store in an airtight container.

Just before serving, top each meringue with a teaspoon of the whipped topping and a strawberry or other fresh fruit. Garnish with a fresh mint leaf, if desired.

*1/3 cup Splenda Granular and 1/3 cup granulated sugar may be substituted.

Note: File Photo

SPINACH-STUFFED CHICKEN ROLLS

These Chicken Rolls stuffed with a Mushroom and Spinach mixture are easy to make and they cook in the microwave. They are also an excellent entree for diabetics. If you are a diabetic or have diabetics among your family or friends, you can serve this entree knowing it is perfectly safe for them. Serve with some brown rice and a salad for a complete meal.

1 small onion, chopped
1/4 lb fresh white mushrooms, chopped
1 pkg (10-oz) frozen chopped spinach, thawed
2 tbsp grated Parmesan cheese
1 tbsp chili sauce
1/2 tsp dried basil
1/2 tsp grated lemon rind
1/4 tsp salt
8 skinless boneless chicken breast halves
1 can (16-oz) diced tomatoes, drained
1/3 cup finely chopped onion
1 garlic clove, crushed
1/2 tsp Italian seasoning
1/4 tsp black pepper
2 tbsp tomato sauce

Combine the chopped onion and mushrooms in a shallow 2-qt casserole dish that has been sprayed with nonstick cooking spray. Cover and microwave for 4 to 5 minutes on high or until tender. Drain and set aside.

Place the thawed spinach on paper towels and squeeze until almost dry. Add the spinach, Parmesan cheese, chili sauce, basil, lemon rind, and salt to the onion mixture. Stir to combine well; set aside.

Flatten each chicken breast to 1/4-inch thickness. Place a fourth cup of the spinach mixture in the center of each chicken breast. Roll up lengthwise and secure with a wooden toothpick. Place the chicken rolls, seam side down, in the casserole dish after respraying it with more nonstick cooking spray.

Combine the tomatoes, 1/3 cup chopped onion, garlic, Italian seasoning and pepper. Spoon the tomato mixture evenly over the chicken rolls. Cover and microwave for 12 to 14 minutes on high, or until the chicken is cooked through. Cook on a turntable or rotate after 5 minutes to cook chicken evenly. Move chicken rolls around if necessary to assure even cooking.

Remove chicken rolls to a warm serving platter. Add 2 tablespoons of tomato sauce into the liquid in the baking dish; stir to blend. Cover and microwave on high for 1 to 2 minutes or until thoroughly heated. Pour the liquid over the chicken and serve immediately.

 Note: This is a file photo for reference only.

DIABETICS MIXED BERRY CRISP

4 1/2 cups "fake" powdered sugar*

1 1/2 tbsp cornstarch
2 cups sliced fresh strawberries
2 cups fresh blueberries
1 1/2 tsp almond extract
3/4 cup old-fashion oats
3 tbsp sliced almonds
2 tsp Splenda Brown Sugar Blend
1 tbsp canola oil
1/3 cup part-skim ricotta cheese
1/2 tsp vanilla extract

Preheat oven to 350 degrees. Coat an 8-inch square baking dish with nonstick cooking spray; set aside.

Combine 3 tablespoons of the powdered sugar with the cornstarch in a mixing bowl. Add berries and almond extract; toss to coat berries. Place mixture in the prepared baking dish.

Combine oats, almonds, brown sugar, and oil in a bowl; toss to coat. Scatter evenly over the berries.

Bake at 350 degrees for 45 minutes or until the berry juices bubble. Allow to cool for 5 minutes.

In a blender, process the ricotta cheese, vanilla extract, and remaining powdered sugar until very smooth. Top each serving of the crisp with the cheese mixture.

*To make "fake" powdered sugar, combine Splenda granular and cornstarch in a blender and process until it has the look and feel of powdered sugar. Use a ratio of 3/4 cup Splenda granular to 2 tbsp of cornstarch. This is an older recipe. You can now find sugar-free powdered 'sugar' in most grocery stores.

Note: File Photo

OVERNIGHT BREAKFAST CASSEROLE

1 lb bulk sausage, browned and drained well

6 large eggs

2 cups low-fat milk

1 tsp ground mustard

1/4 tsp salt

1/8 tsp pepper

3 slices whole-grain or low-carb bread, cubed

1 can green chilies

1 cup grated Cheddar cheese

Beat the eggs with the milk, mustard, salt and pepper. Stir in the sausage, chilies and cheese. 

Spray a 9 X 13-inch glass baking dish with nonstick cooking spray. Spread the bread cubes out over the bottom of the dish. Gently pour the egg mixture over the bread. Cover dish and refrigerate overnight.

Next morning set oven to 350 degrees. Remove casserole from the refrigerator and bake for 45 minutes.

file photo

CRUSTED RACK OF LAMB

Note:  Ask your butcher to 'French' the racks for you.

2 (8 rib) lamb roasts, butcher frenched
1 tsp salt
1/2 tsp freshly ground black pepper
2 tbsp olive or canola oil
1/2 cup fresh whole-grain or low carb breadcrumbs
1/4 cup minced fresh flat-leaf parsley
1 tbsp minced fresh rosemary
1/2 tsp salt
1/2 tsp freshly ground black pepper
4 large garlic cloves, minced
2 tbsp olive oil mayonnaise
2 tbsp Dijon mustard
Fresh rosemary for garnish, if desired

Pat the lamb dry using paper towels and season with the first listed salt and pepper.  Heat the oil in a large nonstick skillet over high heat.  Cook the lamb rack in the hot oil for 3 to 4 minutes on each side or until browned on both sides.  Place the lamb on a rack in a broiler pan.

In a small bowl combine the breadcrumbs with the flat-leaf parsley, rosemary, salt, pepper, and garlic.

Combine the mayonnaise and Dijon mustard in a different small bowl.  Brush mixture over the meaty top side of the racks; pat the herb mixture onto the mayonnaise mixture to hold in place.

Bake at 350 degrees for 20 to 25 minutes or until a meat thermometer inserted into the thickest part of the rack registers 145 degrees for medium rare.  Remove from oven and allow to stand for 10 minutes.  Garnish the platter with the fresh rosemary, if desired.

To serve, cut each rack into 4 double chops.

Yield: 8 servings

 Note: File Photo

TASTY PINEAPPLE CAKE

This is an old recipe from Equal. I got this many years ago for my mother who was a diabetic. Now that I am a diabetic and Splenda Baking Blend is on the market, I prefer it and it is what my doctor recommends. Use the equivalent of your favorite sweetener. And remember, this is a dessert or treat; eat accordingly!

1/2 cup salt-free butter
2 1/4 cups Equal Sugar-Lite, divided (she notes above)
2 eggs or 1/2 cup egg substitute
1 1/2 cups flour (I use white whole-wheat)
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 cup fat-free milk
4 slices unsweetened canned pineapple, drained on a paper towel
non-stick vegetable cooking spray
1/2 cup unsweetened pineapple juice

Preheat oven to 350 degrees. Spray a 6-cup Bundt pan with cooking spray and set aside.
In a large mixing bowl, combine butter and 2 tablespoons Equal until light and fluffy. Add remaining Equal, except for 1 tablespoon. Add eggs, 1 at a time, beating well at medium speed of an electric mixer. Combine flour, baking powder, baking soda, and salt. Add to the creamed mixture alternately with milk, beginning and ending with the flour mixture. Beat at low speed after each addition. Cut pineapple into 1/2-inch pieces and gently fold into the batter. Spoon batter into the prepared Bundt pan. Tap down to remove air bubbles. Bake 45-50 minutes or until a wooden toothpick inserted in the center comes out clean.
While cake is baking, combine pineapple juice and the reserved 1 tablespoon Equal. Stir well to be sure Equal is dissolved. When cake is removed from the oven, immediately pour mixture over the cake. Let cake stand in pan for 5 minutes. Remove from pan and cool on a wire rack.

12 servings. Each serving equals about 130 calories, 17 g carbs and 3 g protein

 Note: File Photo

REDUCED-SUGAR BROWNIES WITH ALMONDS

NOTE: This is as titled, a reduced sugar item! Splenda Blend is a blend of Splenda and sugar. You may substitute Splenda Granular if you can't have any sugar. Your brownies may not be as thick if you use straight Splenda. You may also substitute your favorite sweetener in my recipes, if you prefer. Just be use you check and use the required equivalent amount.

4 oz unsweetened baking chocolate
1 1/2 sticks butter, softened
1 cup Splenda Sugar Blend
3 eggs, lightly beaten
1 tsp vanilla extract
1/2 tsp almond extract
1/4 cup garbanzo bean flour*
1/2 cup white whole-wheat flour
1/2 tsp salt
1 tsp baking powder
1 cup chopped toasted almonds

Preheat oven to 350 degrees or 325 degrees for a dark baking pan.
Spray a 9 x 13 x 2-inch baking pan with nonstick cooking spray; set aside.

In a large microwave-safe bowl melt the baking chocolate and the butter together, cooking about 1 1/2 minutes; stir until smooth.  Add the Splenda to the chocolate mixture and stir to blend well.  Add the eggs, vanilla extract and almond extract, blending well.

Combine the two flours with the salt and baking powder; stir into the chocolate mixture along with the almonds.  Stir to blend well.  Pour the batter into the prepared pan and bake for approximately 30 minutes or until a toothpick inserted in the center almost comes out clean.  Do not overbake.

*You may use another 1/4 cup of white whole wheat if you do not have garbanzo bean flour. Diabetics should avoid using all-purpose flour as it is so refined.

file photo used for reference only.

PARMESAN PORK TENDERLOIN SLICES

1 lb pork tenderloin, cut into 8 slices crosswise

3 tbsp seasoned whole-grain or low carb breadcrumbs
1 tbsp grated Parmesan cheese
1 tsp salt
1/4 tsp pepper
2 tbsp canola or olive oil
1 small onion, chopped
1 garlic clove, minced

Place each tenderloin slice on a flat surface and using the heel of your hand, flatten to approximately 1/2-inch.

In a pie place or shallow bowl combine the breadcrumbs, Parmesan cheese, salt and pepper.  Dredge the tenderloin slices through the mixture to coat. 

Heat the canola oil in a large frying pan and cook the tenderloin with the onion and garlic 10 to 15 minutes or until cooked through. 

Note: File Photo

ITALIAN LENTIL SOUP

1 cup sliced carrots

1/2 cup sliced celery
1/3 cup chopped onion
1 tbsp olive oil
5 cups water
1/2 (4 cups) small head of cabbage, chopped
1 cup dry lentils, rinsed and drained
1 cup tomato puree
1 1/2 tsp Splenda Granulated
1 1/2 tsp salt
1/2 tsp dried oregano
1/4 tsp pepper

In a large saucepan cook the carrots, celery, and onion in hot olive oil for about 5 minutes or until crisp-tender.  Stir in the water, cabbage, lentils, tomato puree, Splenda, salt, oregano, and pepper.  Bring to boiling; reduce heat.  Cover and simmer for 45 minutes or until lentils are very soft.  Ladle into bowls. 

Yield: 5 main-dish servings
Per serving: 210 calories, 3 g (0 sat) fat, 0 mg cholesterol, 938 mg sodium, 35 g carbohydrates (mostly good carbs), 15 g fiber, 13 g protein.  The carb to protein ratio is a good one for diabetics. Personally, I reduce salt to 1/2 tsp to lower the sodium count. A few shakes of your favorite Mrs. Dash will make up for the reduction in salt.

This is a file photo.

TANGY GREEN BEAN CASSEROLE

This casserole is so much better for us than the basic one made with canned soup. The next time you want a veggie casserole, give this a try. 

2 lb fresh green beans, ends removed and broke into bite-size pieces

2 tbsp finely chopped onion

2 tbsp extra-virgin olive oil

1 tbsp vinegar

1 garlic clove, minced

1/2 tsp salt

1/4 tsp pepper

2 tbsp Panko breadcrumbs

2 tbsp grated Parmesan cheese

1 tbsp butter, melted

Cook the beans in a small amount of water until crisp tender; drain. Add the onion, olive oil, vinegar, minced garlic, salt and pepper; toss to coat the beans. Place the beans in an ungreased 1-quart baking dish. Toss the Panko crumbs with the cheese and butter, sprinkle over top of the beans. Bake, uncovered, at 350 degrees for 20 to 25 minutes or until topping is golden brown.

Yield: 6 to 8 servings

Note: This is a file photo

MASHED CAULIFLOWER

1 1/2 lbs cauliflower cut into large florets

3 cloves garlic
2 cans low-sodium chicken broth
1/8 tsp salt
dash fresh-ground black pepper
2 tbsp chopped chives

In a large saucepan, combine cauliflower, garlic and broth. Be sure cauliflower is completely covered by liquid, adding water if necessary. Bring to a boil, reduce heat to medium-low and simmer until cauliflower is tender, about 12-14 minutes. Reserve 2 tablespoons of cooking liquid and drain remaining liquid off cauliflower. Transfer cauliflower and garlic to a food processor and process until smooth, gradually pulsating in the reserved liquid as needed to moisten the mixture. Season with salt and pepper. Top with chives. Serve warm.

A 1/2 cup serving of this recipe has 6 grams carbs and 4 grams protein making it a good diabetic choice.

Note: File Photo

PECAN TOPPED PUMPKIN PIE

This is another good recipe for a dessert. As with all desserts, remember desserts are a treat. Never over-indulge, one piece is enough per day. Share the rest with others.

1 9-inch unbaked pie shell (sugar-free)
1 can (16-oz) pumpkin
2 large eggs
1/2 cup Splenda Granulated
1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 1/2 cups fat-free evaporated milk
Pecan Topping, recipe below
3 tbsp sugar-free maple-flavored syrup, optional

Combine the pumpkin, eggs, Splenda, salt, cinnamon, ginger, cloves, and milk together in a large bowl. Beat to blend thoroughly. Pour the pumpkin mixture into the unbaked pie shell; add the topping. Bake the pie at 400 degrees for 45 to 50 minutes until set. A knife inserted in the center will come out clean when the pie is done.

Pecan Topping:
1/2 cup Splenda Brown Sugar Blend
1/2 cup finely chopped pecans
1/4 cup white whole-wheat flour or almond flour
1/4 cup butter
Combine all the ingredients together, tossing with a fork until completely mixed. Sprinkle the topping mixture over the pie. Drizzle the maple-flavored syrup over the topping.
Allow the pie to cool completely before cutting to serve.

 File Photo

CREAMY GARLIC SALAD DRESSING

When using salad dressing to go sparingly. The dressing should only enhance the salad, not overwhelm it.

1 cup reduced fat sour cream*

1/2 cup olive oil mayonnaise*

1/3 cup low-fat milk
2 tsp Splenda Granular
2 green onions, finely chopped
2 cloves garlic, minced
1/4 tsp salt
1/8 tsp fresh ground black pepper

In a small mixing bowl, whisk together the sour cream, mayonnaise, milk and SPLENDA. Stir in the onions, garlic, salt and pepper. Cover and place in refrigerator for at least an hour before serving.

For a change of flavor, try roasting the garlic before adding to the mixture. Yum!

If the garlic flavor is a little too much for you, use 1 garlic clove instead of two.

You can take this basic recipe and come up with a delicious dressing to suit your taste. Try replacing the salt with paprika or chili powder for a spicier dressing. Let your imagination run wild!

*You can substitute plain Greek yogurt for the sour cream, mayo, or both.

file photo

HAPPY 4TH

 

OLD-FASHIONED-STYLE SUGAR-FREE LEMONADE

2/3 cup water

1/2 cup Splenda granular
1 cup fresh squeezed lemon juice (about 6-8 lemons)
4 to 6 cups cold water to taste

In a large glass measuring cup, combine 2/3 cup water and the Splenda. Heat in the microwave for 2 minutes on high. Using caution, remove from microwave and stir the mixture to see if Splenda is completely dissolved. If not, return to microwave and heat an additional 45-60 seconds. Fill a pretty, large pitcher with ice. Pour lemon juice over the ice. Add the Splenda mixture and stir well. Add 4 cups (1-qt) of cold water. Stir well to blend. Taste and add additional water to suit your taste.

clipart

PICANTE CHICKEN CASSEROLE

4 tsp olive oil

1/2 cup sliced green onions
2 cups sliced fresh mushrooms
1 can (8-oz) diced canned green chilies, drained
1 1/2 cups mild picante sauce (watch sugar content)
3/4 lb skinless boneless chicken breasts, cooked and shredded
2 cups cooked brown rice*
6 tbsp sour cream
4-oz shredded cheddar cheese
paprika, optional

In a skillet, heat the olive oil over medium-high heat. Add green onions and mushrooms cooking until tender. Stir in the chilies and cook for a couple of minutes. Add the picante sauce and cook for 5 minutes, stirring constantly.

Place the chicken in the bottom of a 10-inch baking dish that has been sprayed with nonstick cooking spray. Reserve a half cup of the picante mixture; set aside. Pour the remaining picante mixture over the chicken.
*Bake in a 350-degree oven for 30 minutes.

Combine the reserved half cup of the picante mixture with the brown rice and sour cream. Spread mixture over top of the chicken. Sprinkle the shredded cheddar over the top of the rice mixture. Sprinkle with some paprika, if desired. Return to the oven and bake an additional 5 minutes to melt cheese.

*Cauliflower rice may be used.

Yield: 4 servings.

clipart

BURRITO BURGERS

1 cup (1/2 of 15-oz can) refried beans

1 can (4-oz) mild green chilies, drained and chopped
1/4 cup chopped onion
1/2 tsp salt
1 1/2 lbs ground beef (ground chicken or turkey may be substituted)
4 slices American cheese
8 whole-wheat (or your favorite low-carb version) tortillas
1 cup chopped lettuce
1 medium tomato, chopped

In a large bowl combine the beans, 2 tablespoons of the chilies, the onion, and salt until mixed well. Add the ground beef to the bean mixture and mix well. Shape into 8 even sized patties. Cook on grill until of the desired doneness. Place 1/2 slice of the cheese atop each meat patty.

Heat the tortillas on the grill just until warmed. Put a burger on half of each tortilla. Wrap tortilla over burger and serve with the lettuce and tomato for garnish.

Yield: 8 servings

 Note: File Photo