LOW CARB VEGGIE CHICKEN TENDERS

3 tsp canola oil, divided

1 lb chicken strips or tenders
2 tsp Italian seasoning
1/4 tsp salt
two or three grinds of fresh ground black pepper
3 medium carrots, diced fine
2 medium ribs of celery, diced fine
3/4 cup chopped onion
1 can (14.5-oz) diced tomatoes including juice
1 garlic clove, minced

In a large nonstick skillet heat 2 teaspoons of the oil over medium-high heat.

Sprinkle the Italian seasoning, salt, and pepper over the chicken pieces; brown in the hot oil on both sides. This should take about 4 to 5 minutes; brown until the chicken is no longer pink in the center. Remove the chicken from the skillet and keep warm.

Reduce the heat under the skillet to medium. Add the remaining teaspoon of oil and swirl around to coat the bottom of the skillet. Add the carrots, celery, and onion. Cook vegetables about 5 minutes until they begin to soften. Stir vegetables frequently during cooking.

Return the chicken pieces to the skillet and add the garlic and tomatoes with their juice. Stir to mix well. Cover, reduce heat and simmer approximately 10 minutes or until thoroughly cooked.

Yield: 4 servings.
Great for diabetics as there are only 13 carbs per serving.

EASY CHEESECAKE BERRY PIE

As I always remind you, this is a dessert and should be treated as such. One slice for you and share the rest with others. 

1 ready-made graham cracker pie crust*

1 1/2 cups fat-free milk
1 pkg (4-serving size) sugar-free cheesecake instant pudding & pie filling mix
2 tsp grated lemon rind
3 cups strawberries
1/2 cup blueberries
1 tbsp Splenda Granulated
Sugar-Free frozen whipped topping, thawed, for garnish, if desired

*You can make your own crust using sugar-free crackers, vanilla wafers, or shortbread cookies if you cannot use a premade one.

Preheat oven to 375 degrees.  Bake the crust for 5 minutes then cool completely on a wire rack.

Pour the milk into a medium mixing bowl and whisk in the pudding/pie filling mix for a minute or until the texture is thick.  Stir in the lemon rind; pour the filling into the cooled crust.  Cover and place in refrigerator for at least 3 hours to set.

Cut the strawberries into halves (quarters if berries are extra-large).  Place the strawberries and blueberries together in a medium bowl.  Add the Splenda and toss to coat.  Arrange the berries in a pretty pattern atop the pie/pudding filling.  Place back into the refrigerator until ready to serve.  Garnish with the whipped topping, if desired.
Yield: 8 servings

                                                  Splenda recipe and photo

CHINESE EGG PANCAKES

2 cups thinly sliced Brussels sprouts

1/2 cup thinly sliced green onions
3/4 cup shredded or thinly sliced carrots
1/4 tsp salt
4 large eggs
2 large egg whites
1 tbsp grated fresh ginger or 1 tsp ground ginger
2 tbsp water
2 tbsp ground flaxseed

Spray a large pan with nonstick canola oil cooking spray.  Add the Brussels sprouts, onions, carrots, and salt.  Toss to mix then cover the skillet and cook over medium heat, tossing occasionally, for 8 to 10 minutes until the vegetables are softened and lightly browned.  NOTE: Reduce the heat if the vegetables start to brown too fast!

In a bowl, using a fork, beat the eggs, egg whites, ginger, and water.

Heat a 9-inch nonstick skillet over medium-high heat.  When skillet is hot, turn off the heat and spray with the nonstick canola oil spray.  Turn heat back on to medium.  Ladle a fourth (about 5 tablespoons) of the mixture into the pan.  Cook about half a minute until the edges begin to set.  Using a spatula, carefully lift the edges while tipping the pan to allow any uncooked mixture to run underneath.  Cook for another minute or until the eggs are almost set and just shimmering on top.

Sprinkle 1 1/2 teaspoons of the ground flaxseed and 1/2 cup of the vegetables on the top of the eggs.  Cook another half minute or until the eggs are completely set.  Slide the pancake onto a serving plate or roll up or fold over before moving to serving plate, if desired.  Repeat the procedure 3 more times making a total of 4 pancakes.

Per pancake: 140 calories, 11 g protein, 11 g carbs, 6 grams fat - 1 gram saturated.  This is a perfect diabetic meal with the carbs and proteins being equal. 
NOTE:  If you use omega-3 enriched eggs, you should get about 150 mg of omega-3s per pancake.

I have had this recipe probably a dozen years. I got it from a diabetic magazine, but I cannot remember which one. I think it was one of those little ones they give out free in pharmacies.

CRUSTLESS HAM AND SPINACH QUICHE

1 cup chopped onion

1 cup sliced fresh mushrooms
1 tbsp canola oil
1 pkg (10-oz) frozen chopped spinach, thawed, well drained
2/3 cup finely chopped cooked ham
5 eggs
3 cups shredded Monterey Jack cheese
1/8 tsp freshly ground black pepper

In a large skillet saute the onion and mushrooms in the oil.  Saute until veggies are tender.  Add the spinach and ham to the skillet; cook, stirring, until the excess moisture is evaporated.  Allow to cool slightly.

Beat the eggs in a bowl, add the cheese and mix well.  Stir in the spinach mixture, add the pepper and blend together well.

Spread the mixture evenly into the prepared baking dish.  Bake at 350 degrees for 40 to 45 minutes or until a smooth knife inserted in the center comes out clean.

Yield: 6-8 servings

Note: File Photo

LEMON POPPY SEED FRENCH TOAST

2 large eggs

1 egg white
1/3 cup low-fat milk
1/2 tsp poppy seeds
2 tsp grated lemon rind
6 slices whole-grain bread*, halved diagonally
Canola or coconut oil

In a large shallow dish combine the eggs, egg white, milk, poppy seeds, and lemon rind.  Whisk mixture to combine.

Place the bread into the egg mixture in the dish, turn to coat both sides until egg mixture is absorbed.

Coat a large nonstick skillet with the oil and heat over medium heat.  Cook a couple of bread slices at a time, turning only once.  Cook approximately 2 to 3 minutes per side until lightly browned.  Repeat until all the bread has been cooked.

Serve topped with sugar-free or low-sugar topping of your choice or top with fresh raspberries.

*Use your choice of whole-grain or other low carb bread. I suggest a serving of a protein item with this toast.

Yield: 4 servings

File photo used for reference only.

EASY CHILI MOLE

1 lb extra-lean ground beef (chicken or turkey may be substituted)

1/2 cup chopped onion

1 1/4-oz) chili seasoning mix
1 can (28-oz) tomatoes, do not drain
1 can (28-oz crushed tomatoes, do not drain
1 can hot chili beans, do not drain
1 oz (1 square) unsweetened baking chocolate, coarsely chopped
8 (6-inch) soft whole-grain or low-carb tortillas, optional

 Cook the ground beef and onion in a nonstick Dutch oven over medium heat.  Stir meat occasionally during cooking to break-up.  Cook until beef in cooked through; drain off excess fat.

Stir the seasoning mix, tomatoes, crushed tomatoes, and beans into the meat/onion mixture.  Turn heat to high and bring to a boil.  Reduce heat to low, cover, and cook for 15 to 20 minutes, stirring occasionally.  Stir in the chocolate until melted. 

Serve mole with the tortillas, if using. Garnish with a sprig of fresh parsley and/or a sprinkle of shredded cheese, if desired.

 Note: File Photo

ANGEL HAIR PASTA WITH SHRIMP AND MORE

This recipe will work for some diabetics and not for some. You know your own blood sugar levels so make your own decision about this recipe.

1 lb fresh or frozen shrimp in shells
16 thin stalks of asparagus
1 tsp olive oil
4 cloves garlic, minced
1/4 tsp freshly ground black pepper
6 med Roma tomatoes, seeded and chopped
1/4 cup dry white wine
1/4 tsp salt
1 tbsp butter
1 pkg (9-oz) refrigerated angel hair pasta
1/4 cup shredded fresh basil

If shrimp is frozen, thaw.  Peel and devein shrimp.

Trim asparagus.  Remove tips and set aside.  Slice asparagus stalks on an angle into pieces about 1 to 1 1/2-inch.  Set asparagus aside.

Heat the olive oil in a large skillet over medium heat.  Add the garlic and pepper; cook for a few seconds, stirring constantly.  Add the tomatoes and cook for a couple of minutes, stirring often.

Add the asparagus stalks, wine, and salt to the skillet and cook for 3 minutes, uncovered.  Add the asparagus tips and the shrimp; cook for another 2 to 3 minutes until the shrimp are opaque.  Add the butter and stir until melted.

Meanwhile, cook the pasta according to the package directions.  Drain and return to the pan.  Toss the asparagus mixture with the pasta along with the basil.

Yields: 4 servings

This is a diabetic friendly recipe as it has 326 calories, 41 grams carbs, 2 grams dietary fiber, and 23 grams of protein per serving.  The protein is a little over half the carbs, a good ratio for diabetics.

file photo

JALAPENO-CHEESE SQUARES

If you or your guests enjoy hot foods, here is a good appetizer for you to try. It is not extremely hot but you can taste the jalapenos.

1 jar sliced jalapenos
1 lb cheddar cheese, grated
1 lb Monterey Jack cheese, grated
4 eggs, beaten

Very lightly spray a 9 x 13-inch baking pan with nonstick cooking spray.
Preheat oven to 350 degrees.

Cover the bottom of the pan with the jalapenos in a single layer. Sprinkle both cheeses over the jalapenos.
Drizzle the beaten eggs over the cheeses and bake at 350 degrees for 45 minutes.

Cool before cutting into squares to serve.

file photo

HOMEMADE ENGLISH MUFFIN SANDWICH

1 egg

2 tsp water
2 tsp butter
dash of black pepper
1 whole-grain (or low-carb) English muffin, split and toasted
1 slice low-fat American cheese
2 to 3 slices bacon, cooked

In a small bowl, mix the egg and water beating with a fork.  Melt the butter in a small skillet over medium heat; add the egg mixture and cook, while stirring, about 3 minutes until set.  Season to taste with the pepper.

Place one half of the English muffin on the serving plate.  Top with the cheese slice, add the egg, and top with the bacon.  Place the other half over the bacon, making a sandwich.

Sometimes I make this and leave off the top half of the muffin. It is still satisfying and cuts back on carbs.

Note: This is a file photo of this recipe.

BEEF SKILLET SUPPER

2 tbsp canola oil

2 lbs boneless beef round steak, cut into bite-size cubes
1 small onion, chopped
2 cups water
1 can (11-oz) mandarin oranges, drained
1/3 cup low-sodium soy sauce
1/2 tsp ginger
2 tbsp ground ginger cornstarch
1/4 cup cold water
1 small green bell pepper, cut into strips
1/2 lb mushrooms, sliced
2 cups diagonally sliced celery
1 can (5-oz) sliced water chestnuts, drained

Heat the canola oil in a large nonstick skillet that has a lid.  When the oil is heated, add the round steak cubes and the onion; cook, stirring until onion is tender.  Drain excess oil from the skillet.  Add the 2 cups of water, soy sauce, and ginger.  Heat the mixture to boiling over medium-high heat.  When mixture starts to boil, reduce heat to simmer, cover skillet and simmer for 1 1/2 hours or until the meat is tender.

Blend the cornstarch and the cold water together then stir into the meat mixture in skillet.  Cook over medium heat while stirring constantly until the mixture thickens and boils.  Boil, while stirring, for 1 minute.  Stir in the bell pepper, mushrooms, celery, and water chestnuts; cover and cook over low heat another 5 to 7 minutes.  Just before serving, gently fold in the oranges.

Yield: 6 servings
Note: This is a Betty Crocker recipe and photo.

BLUEBERRY BREAKFAST SMOOTHIE

Note: This is a meal replacement! Yes, the carbs are high, but blueberries are very healthy. Also, I only count carbs in relation to protein - at least 1/3 as many protein grams and carb grams. This well exceeds that with basically half as many protein grams as carbs.

Remember, cinnamon is a blood sugar stabilizer so make that a generous sprinkle!

1 cup fat-free milk or low-fat soy milk

6-oz fat-free plain yogurt*

2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries (or other berries of your choice)
sprinkle of ground cinnamon

Pour the milk into the container of a blender.  Add the yogurt, walnuts, flaxseed, and blueberries.  Sprinkle with the cinnamon.  Blend the mixture for 15 seconds until thick and smooth.

*I recommend diabetics always use Greek yogurt.

1 serving of approximately 385 calories, 45 g carbs, 22 g pro, 6 g fiber, 1 g sat fat, 16 g total fat

 Note: File Photo

MAHIMAHI WITH A TROPICAL TASTE

1 1/4 to 1 1/2 cups fresh chopped pineapple (or canned pineapple chunks in their own juice, drained)

1/2 cup chopped red onion
1/4 cup chopped cilantro
2 tbsp flaked unsweetened coconut
2 tbsp fresh lime juice
1 jalapeno pepper, finely diced
2 tsp crushed white peppercorns (or peppercorn blend)

Make the salsa by combining the pineapple, onion, cilantro, coconut, lime juice, jalapeno, and half the crushed peppercorns in a medium bowl.  Set salsa aside while you prepare the fish.

1/2 cup panko
3 tbsp finely chopped macadamia nuts
1/2 tsp salt (preferably sea salt), divided
1/4 light coconut milk mixed with 1/2 cup fat-free milk
2 tbsp low-sodium soy sauce
4 (approx. 6-oz each) mahimahi fillets
1 1/2 tbsp olive or canola oil

Nonstick cooking spray

Preheat oven to 400 degrees.

In a shallow dish or pie plate, combine the panko, macadamia nuts, 1/4 teaspoon of the salt, and the remaining half of the peppercorns from the salsa recipe.  Combine the soy sauce with the milk mixture in another shallow dish or pie plate.  Sprinkle the remaining 1/4 teaspoon of the salt over the fish fillets.  Dip one side of the fish fillet in the milk mixture then dredge same side through the panko mixture.

Over medium-high heat, heat the oil in a large nonstick skillet that has been coated with the cooking spray.  Add the fish fillets, coated side down and cook for 3 minutes.  Turn the fish over and place in the oven.  Bake at 400 degrees for 10 minutes or until the fish flakes easily.

4 servings, each consisting of a fish fillet with 1/2 cup of the salsa
Approximately per serving: 330 calories, 18 g carbs and 35 g protein

file photo

HOISIN TURKEY TENDERLOINS

6 ounces spinach or whole-wheat fettuccine

4 turkey breast tenderloin steaks (about 4-oz each)
1/2 cup sugar-free orange marmalade
1/4 cup hoisin sauce
1 tbsp reduced-sodium soy sauce
1 tsp grated fresh ginger
1/4 cup toasted sliced almonds
2 tbsp thinly sliced green onion
thinly sliced blades of green onion tops for garnish, if desired
1 tbsp toasted sliced almonds, if desired

Preheat broiler.

Cook the fettuccine according to the package directions.  Drain, return to the pan and set aside.

Rinse the turkey and paper towel dry.  Place the tenderloins on the (not preheated) rack of a broiler pan.  Broil approximately 4 to 5-inches away from the heat for 4 minutes. 

While turkey cooks, stir together the marmalade, hoisin sauce, soy sauce, and ginger in a small saucepan.  Heat, stirring just until combined.  Remove 3 tablespoons of the mixture from the pan and use half of it to brush the turkey tenderloins.  Turn turkey and brush with the other half of the removed sauce.  Broil for another 4 to 6 minutes more or until the meat is tender and cooked through.

Toss the remainder of the sauce with the toasted almonds and the 2 tablespoons of the green onion with the cooked fettuccine in the saucepan.  Cook over low heat until the fettuccine is heated through.  Divide the fettuccine among 4 serving plates.  Top each with one of the turkey tenderloins.  Garnish with the green onion blades and toasted almond slices, if desired.

Yield: 4 servings

 Note: File Photo

ASPARAGUS CHICKEN ON ENGLISH MUFFINS

Even though I got this recipe from a diabetic cookbook some years ago, it is my opinion that this should be 8 servings instead of four. I think half an English muffin with the toppings is a decent serving for a diabetic. But that is just my opinion. You know what you can handle so enjoy two halves if that works for you.

1 lb fresh asparagus, trimmed cut into pieces approximately 3-inchs

water
1 1/2 cup reduced fat sour cream
2 tsp lemon juice
1 1/2 tsp prepared mustard
1/2 tsp salt
1/2 lb cooked chicken breast, sliced
4 whole-wheat split and toasted English muffins
2 med tomatoes, sliced
paprika for garnish

In a saucepan, cover the asparagus with water and bring to a boil.  Cover and cook 2 minutes or until crisp tender.  Drain and set aside.

Using the same saucepan, combine the sour cream, lemon juice, mustard and salt; cook on low until heated through; remove from the heat.

Warm chicken in microwave if necessary.

To assemble: per serving plate, place two of the muffin halves side by side on the plate.  Top with sliced chicken, tomato slices, asparagus, and sauce.  Sprinkle lightly with the paprika.

This recipe has almost equal grams of carbs and protein making it perfect for diabetics.

Yield: 4 servings.

 

Note: File Photo

HERB-CRUSTED TURKEY BREAST

1 (3 - 4 lb) fresh turkey breast

2 tbsp butter, melted
1 tsp lemon pepper seasoning
1 tsp Italian seasoning

Preheat oven to 375 degrees.

Completely remove the turkey skin, wash turkey and pat dry.

Mix the lemon pepper and Italian seasonings with the melted butter and brush mixture over the turkey breast.  Place breast on a roasting rack in a shallow pan; cover with a loose foil tent.

Bake the turkey at 375 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 160 degrees.  Remove the foil tent and continue to bake for another 30 minutes or until the meat thermometer reads 170 degrees and the meat is tender.  Remove from the oven and let stand for 10 minutes before slicing.

Yield: 8 servings
Per serving: 140 calories, 2 g fat, 80 mg cholesterol, 29 g protein, 0 g carbs, 70 mg sodium

File Photo of this recipe 

FRESH PEAR CRISP

1 cup Splenda Brown Sugar Blend

4 tbsp white whole-wheat flour*
1 tsp ground cinnamon
8 cups thinly sliced pears

Preheat oven to 325 degrees.
Lightly spray a 9 x 13-inch baking pan with nonstick cooking spray; set aside.

In a 2-quart mixing bowl, mix the Splenda, flour, and the cinnamon until blended.  Add the pears and toss to coat well.  Pour the mixture into the prepared pan.

2 1/2 cup quick oats
3/4 cup white whole-wheat flour*
1/2 cup Splenda Brown sugar blend
3/4 cup chopped pecans
1 2/3 cups butter, melted

In a large mixing bowl, combine the oats, Splenda, flour, and pecans.  Pour in the melted butter and mix well until all the dry ingredients are wet.  Sprinkle the mixture over the pear mixture in the baking pan.

Bake at 325 degrees for approximately 1/2 hour, until the pears are fork tender and the topping is lightly browned.

 

 *You can use almond meal if you want to go gluten-free. Personally, I need the gluten.

CHICKEN AND NUT PATE

1 cup pecan halves

1 cup walnuts
2 cloves garlic
1 lb skinless boneless chicken breasts, cooked and coarsely chopped
1/2 cup olive oil mayonnaise
1/2 cup plain Greek yogurt
2 tbsp minced ginger
1 tbsp reduced-sodium soy sauce
2 tsp Worcestershire sauce
1 tsp white wine vinegar
1/2 cup minced green onions

Process both nuts together in a food processor or blender until coarsely ground; remove nuts and set them aside.

Place the garlic cloves into the processor or blender and pulse about 4 times until minced.  Add the chicken and process until smooth, keeping sides scraped down.  Add the mayonnaise, yogurt, ginger, soy sauce, Worcestershire sauce, and vinegar, pulse until blended.  Stir in the nuts and the onions.

Place the mixture into a bowl with a lid; cover and chill at least 8 hours.

Serve with celery sticks and assorted whole-grain or low-carb crackers.

file photo for reference - no need to get this fancy.

SPLENDA BANANA STRAWBERRY SHAKE

1 large ripe banana, sliced

5 pkts Splenda
1/2 cup low-fat milk
1 1/4 cups frozen unsweetened strawberries

Put all ingredients into a blender container.  Blend on medium until smooth.

To serve pour into two glasses.  Garnish with a strawberry, if desired.

  

File Photo

MINIATURE VANILLA PEAR TARTS

1 pkg (6-count) miniature graham cracker tart shells*

1 pkg (3.4-oz) sugar-free French vanilla instant pudding mix

Make the pudding according to package directions for pie filling.  Divide evenly among the six tart shells.  Refrigerate until serving time. Meanwhile, make the following topping.

1 1/2 to 2 cup fresh pears, diced
1 tbsp water
1/4 cup + 2 tbsp Splenda granulated
1 tbsp ground cinnamon
drop of almond extract

Sugar-free whipped topping for garnish

Place the fresh pears, water, Splenda, and cinnamon in a saucepan; stir to blend well.  Cook slowly on medium low heat, stirring frequently, for 5 minutes.  Lower heat to simmer and simmer until the pears are tender and the liquid is syrupy.  Remove from heat and stir in the almond extract.  Allow to cool completely.

To serve, top the tarts with the pears and top with a spoonful of whipped cream.  Sprinkle with a dash of cinnamon, if desired.

*You can substitute by making your own tart shells using crushed sugar-free vanilla wafers mixed with enough melted butter to form the shells.

CHICKEN WITH KALE STUFFING

1 cup sliced mushrooms

1/2 cup chopped onion
2 tbsp dry white wine (or cooking wine)
1 tsp fresh oregano (or 1/4 tsp dried)
1 garlic clove, minced
1/2 tsp black pepper
2 cups packed stemmed and chopped kale
2 tbsp reduced-fat mayonnaise (I only use olive oil mayo)
1/2 cup seasoned dry breadcrumbs

Preheat oven to 400 degrees.
Coat a shallow baking dish with nonstick cooking spray; set aside.

Trim the fat from the chicken. Pound chicken with a meat mallet to 1/2-inch thickness. Set aside.

Heat a skillet over medium-high heat. Add the mushrooms, onion, wine, oregano, garlic, and pepper; cook, stirring, about 5 minutes or until the onion is tender. Add kale; cook, stirring, until wilted.

Spread the kale mixture evenly over the flattened chicken; roll up and secure with toothpicks or metal skewers. Brush with the mayonnaise and coat with the breadcrumbs.

Bake at 400 degrees for 25 minutes or until chicken is a golden brown and no longer pink.

BE SURE TO REMOVE ANY TOOTHPICKS BEFORE SERVING!

Yield: 4 servings
Per serving: 244 calories, 6g total fat (1g saturated), 30g protein, 15g carbs, 76mg cholesterol, 3g dietary fiber, 175 mg sodium

This recipe and photo are from Diabetic Cooking.

SUNDAY LAYERED SALAD

1 head lettuce, chopped

1 pkg (10-oz) frozen peas, thawed
1/4 cup chopped red onion
1/2 cup diced celery
1/2 cup diced green bell pepper
1 can (8-oz) sliced water chestnuts, drained
1 cup olive oil mayonnaise
1 cup plain Greek yogurt
2 tbsp Splenda granulated
1/4 cup grated Parmesan or reduced fat cheddar cheese
1/2 lb bacon strips, fried crisp & crumbled

In a 9 x 13-inch baking dish, layer ingredients in the order listed above, combining the mayo and yogurt as one item.  Cover and refrigerate for several hours or overnight before serving.

File Photo 

HERBED PORK TENDERLOIN WITH ROASTED POTATOES

If you are a meat and potatoes person, here is a good way for you to enjoy a favorite meal.  The protein in the pork will counteract some of the starch (which turns to sugar) in the potatoes.  And remember that moderation is key.  Don't eat all the potatoes!  A couple wedges should be your limit.

1/3 cup olive oil
2 garlic cloves, minced
2 tsp rosemary
2 2 tsp thyme
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 (approximately 1 lb each) whole pork tenderloins
2 lb new potatoes, quartered (Omit if potatoes create a problem for you.)

Preheat oven to 375 degrees.

In a small bowl combine the oil, garlic, rosemary, thyme, salt, and pepper until blended.  Remove 3 tablespoons and rub onto the tenderloins.  Place tenderloins in a large roasting pan. 

Toss the potatoes with the remaining seasoning mix and arrange around the tenderloins in the pan.

Bake 35 to 40 minutes or until the meat registers at least 155 degrees on a meat thermometer and the juiced run clear.  Stir the potatoes about halfway through the cooking time.  Broil on the top oven rack for approximately 5 minutes to brown meat and potatoes.  Let stand for 5 minutes.  Slice and serve.

Yield: approximately 8 servings

File Photo

APPLE-FETA SALAD

2 tbsp butter

1 cup walnut halves
1 tbsp Splenda Granulated
1/8 tsp black pepper
5 cups torn romaine lettuce
5 cups torn red leaf lettuce
1 medium-sized red apple, chopped
1 medium-sized green apple, chopped
1/2 to 1 cup crumbled feta cheese

In a small skillet, melt butter over low to medium heat; add walnuts and sprinkle with the Splenda and pepper. Stir until well coated. Spread out on a baking sheet and bake at 350 degrees for 15 minutes or until lightly browned. Stir every 5 minutes. Cool on a wire rack.

In a large bowl, combine the romaine and red lettuce, apples, and feta cheese; set aside while you make the following dressing:

6 tbsp olive oil
2 tbsp white wine vinegar
2 tbsp finely chopped onion
1 1/2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp Splenda Granulated
1/4 tsp dried oregano
1/8 tsp salt, optional
1/8 tsp dried parsley flakes
1/8 tsp black pepper

Combine all dressing ingredients in a blender, cover and process until blended. Drizzle over the salad; toss to coat. Sprinkle the walnuts over the salad.

Yield: 12 servings

I have had this recipe around 20 years. The recipe and photo were saved from an old TOH.

HONEY PEANUT BUTTER COOKIES

Note: Some diabetics use honey, and some do not. The nutritional info is shown below. Use your own judgement. No two diabetics have the same reaction to everything.

1/4 cup unsalted butter, softened

1 cup creamy peanut butter

1 egg

2 tbsp honey

1/2 tsp vanilla extract

1 cup Splenda granulated

1/2 cup all-purpose flour

1 cup white whole-wheat flour

1/2 tsp baking soda

1/2 tsp salt

Preheat oven to 350 degrees.

In a large mixing bowl, using an electric mixer, beat butter and peanut butter until creamy. Add the egg, honey, and vanilla extract; beat on high speed for 1 1/2 minutes. Add the Splenda and beat on medium until well blended.

In a small mixing bowl, combine flours, baking soda, and salt. Gradually add flours mixture to the creamy mixture while beating on low speed until well blended. The mixture may appear crumbly; that is okay.

Dip dough out by level tablespoonfuls and roll into balls using your hands. Drop the balls onto a lightly sprayed baking sheet about 2-inches apart. Flatten the balls with a fork into a crisscross pattern. Bake at 350 degrees for 7 to 9 minutes or until lightly browned around edges.

Remove cookies to wire racks to cool completely.

Yield: 24 cookies

Per cookie: Approximately 120 calories, 10 g carbs, 4 g protein, 8 g (1 g saturated) fat, 150 mg sodium, 2 g sugar

Note: File Photo

 Note: File Photo

BROCCOLI AND CAULIFLOWER SALAD

1 medium head cauliflower

1 bunch fresh broccoli

3 green onions, chopped

1 tbsp vinegar

1 tbsp Splenda granular or your favorite substitute

1 tsp salt, optional

1 cup mayonnaise 

1 packet Hidden Valley Ranch original dressing mix

Break cauliflower into flowerets and cut broccoli into bite-size pieces. Place in a large bowl and set aside. In a small bowl, combine the remaining ingredients to blend well. Pour dressing over the veggies and toss to coat. Cover and refrigerate overnight or up to 24 hours.