CREAMY LEMON RICOTTA WITH BERRIES

 

12-oz reduced-fat ricotta cheese

3 tbsp Splenda granulated
1 tsp grated lemon rind
2 tbsp squeezed lemon juice
1 tsp vanilla
1 cup fresh blueberries
1 cup fresh raspberries
lemon rind strips for garnish, if desired
6 fresh mint sprigs for garnish, if desired

In a medium bowl combine the ricotta cheese, Splenda, lemon rind and juice and the vanilla; stirring until well combined.  Cover and refrigerate about 2 hours.

Spoon the mixture evenly into 6 dessert dishes.  Combine the berries and use to garnish the ricotta.

Top each dish with a sprig of mint and/or lemon rind strips, if desired.

Yield: 6 servings of 1/3 cup each of the ricotta mixture and the berries.

Very good protein/carb ratio of 7 g protein to 15 g carbs
Note: This recipe is my adaptation of a recipe from an old Diabetic Cooking magazine.

GRILLED COUNTRY-STYLE PORK RIBS

 

4 lb bone-in country-style pork ribs

1 medium yellow onion, chopped
2 garlic cloves, minced
1/4 cup canola or olive oil
3/4 cup ketchup
1 1/2 tbsp Splenda Granulated
2 1/2 tbsp cider vinegar
1/4 cup hot sauce
2 tbsp Worcestershire sauce
2 tbsp prepared mustard

Preheat oven to 350 degrees.

Arrange ribs in a 9 x 13 x 2-inch baking pan or dish.  Cover with foil and bake at 350 degrees for 1 1/2 hours or until cooked through.

In a large saucepan, saute the onion and garlic in the oil until they are tender.  Stir in the ketchup, Splenda, vinegar, hot sauce, Worcestershire sauce, and mustard; mix well and bring to a boil.  Reduce the heat to simmer and cook uncovered for 15 minutes; stir occasionally.  Set off the heat.

Drain the ribs.  Grill, covered, over indirect low heat for about 45 minutes, turning once.  Baste with the barbecue sauce then cook another 15 minutes or until tender, turning and basting often.

Yield: 6 servings

Note: File Photo

WHOLE-WHEAT BACON AND EGG WRAPS

1 cup egg substitute (or 4 eggs)
1/4 cup shredded Parmesan cheese
2 slices Canadian bacon, diced into small pieces
1/2 tsp hot pepper sauce
1/4 tsp freshly ground black pepper
4 (7-inch) whole-wheat tortillas*
1 cup baby spinach leaves

Preheat oven to 325 degrees.
Spray a 9-inch glass baking dish with butter-flavored nonstick cooking spray; set aside.

In a mixing bowl combine the egg substitute (or eggs), cheese, Canadian bacon, pepper sauce, and black pepper; combine well.  Pour the egg mixture into the prepared baking dish and bake at 325 degrees for 15 minutes or until set.  Remove from oven.

Place the tortillas in the oven for approximately 1 minute until warm, soft, and pliable.

To assemble, cut the egg mixture into quarters.  Place 1 quarter onto the center of each tortilla.  Top with 1/4 of the spinach leaves.  Fold the bottom of the tortilla up to the center and fold the sides to the center enclosing the filling.  Serve immediately while still hot.

Yield: 4 wraps
Per wrap: 15 g protein, 20 g carbs
*Or your choice of low-carb wraps. (May change nutritional info.)

For reference only. Not a brand recommendation.

TILAPIA WITH A TOUCH OF RED PEPPER

 

4 (1 lb total) tilapia fillets

2 tbsp flour
1/4 tsp crushed red pepper flakes
salt & pepper to taste, optional
1 tbsp canola oil

In a shallow dish or pie plate, combine the flour and pepper flakes.  Stir in the salt and pepper, if using.  Coat the tilapia fillets in the flour mixture.

Heat the canola oil in a large nonstick skillet over medium-high heat.   Cook the fillets in the skillet for 6 - 7 minutes or until fillets flake easily with a fork.  Carefully turn once during cooking.

file photo

BLUEBERRY BRAN MUFFINS

1 1/2 cups bran flakes cereal

1 cup skim milk

Combine above ingredients in a large mixing bowl and allow to stand for about 3 minutes until the cereal softens.

1 large egg
1/4 cup canola oil
Add to cereal mixture and mix together well.

1 1/2 cup white whole-wheat flour
1 tbsp baking powder
1/4 tsp salt
1/4 cup less 1 tbsp Splenda granular
1 tbsp sugar*
Combine  the dry ingredients and add to the wet ingredients; stir only until combined.

1/2 cup fresh or frozen blueberries
Gently fold blueberries into the batter. Divide batter evenly into 12 muffin cups that have been sprayed with nonstick cooking spray.

Bake at 400 degrees approximately 20 minutes or until golden brown.
*May use more Splenda granular instead of sugar if necessary.

Note: This is a file photo.

CHICKEN AND CORN CHOWDER

This is a good use for leftover chicken or turkey. 

2 tsp canola oil

1 cup chopped yellow onion
3/4 lb boneless skinless chicken pieces, cut into 1/2-inch pieces
1/2 tsp freshly ground black pepper
1 can (14 3/4-oz) cream-style corn
1 cup reduced-sodium chicken broth
1 cup frozen whole-kernel corn
1 jar (2-oz) diced pimientos, drained
1/2 cup packaged garlic-flavored croutons, optional

Heat the oil in a large saucepan over medium heat.  Add the onion and cook for 5 minutes.

Add the chicken and pepper, cooking a couple of minutes more until the chicken is no longer pink.  Stir often during cooking. 

Add the cream-style corn, chicken broth, whole-kernel corn, and pimientos.  Bring the mixture to a boil over high heat.  Reduce the heat and simmer uncovered 6 to 8 minutes or until chicken is cooked through.

To serve, ladle into shallow bowls and top with the croutons., if using.


Yield: 4 servings
Per serving: 271 calories, fat (1 g sat) 5g, protein 25 g, carbs 35 g, chol 51 mg, dietary fiber 3 g, sodium 565 mg
Dietary Exchanges: 2 starch, 2 meat

SKILLET BROCCOLI

 

1 tbs canola oil

4 cups fresh broccoli florets
1 1/2 tbsp balsamic vinegar
2 tsp Splenda granulated
1/4 tsp salt
1/4 tsp red pepper flakes*

In a large nonstick skillet over medium heat, heat the canola oil while swirling to coat the entire pan.  Add the broccoli, cover, and cook 10 minutes stirring frequently until lightly browned and crisp tender.

In a small bowl combine the vinegar, Splenda, salt, and pepper flakes; set aside.

Remove the skillet from the heat, add the vinegar mixture and toss gently but thoroughly.

 Yield: 4 (1 cup each) servings

*May be omitted if you don't like heat.

I have had this recipe for years. I got it from a Diabetes Forecast Magazine.

TASTY SPINACH SALAD AND DRESSING

1 bag (10-oz) fresh spinach

1 medium red onion, sliced thin & separated into rings
3 hard-boiled eggs, sliced
1 lb turkey bacon, fried and crumbled
1 pkg (8-oz) sliced fresh mushrooms

In a large salad bowl gently toss the spinach, onion rings, eggs and mushrooms; set aside.

Dressing:
1/2 cup Splenda granulated
1/3 cup olive or oil
1/3 cup white vinegar
3 tsp prepared mustard
1/2 tsp celery seeds
1/3 tsp salt
1/4 tsp coarse black pepper

Combine all dressing ingredients in a pint jar and screw the lid on tightly!  Pour this dressing over the salad immediately before serving.  Sprinkle the crumbled bacon over the top.

the file photo

GREEN BEAN-BELL PEPPER SAUTE

1 lb fresh or frozen green beans, cooked until tender OR 2 cans green beans, drained

1/2 medium red bell pepper, cut into strips
1/2 medium yellow bell pepper, cut into strips
1/2 small red onion, cut into thin slices
2 garlic cloves, minced
2 tbsp butter
salt to taste
1/4 tsp freshly ground black pepper

Melt the butter in a large nonstick skillet; add the green beans, pepper strips, onion, and garlic.  Saute the vegetables, stirring frequently for 6 to 8 minutes or until tender.  Season with salt to taste and sprinkle with the black pepper.

Serves: 8
Per serving: Approximately 45 calories, 2 g pro, 6 g carbs, 2 g fat, 25 mg sodium

Note: File Photo

SQUASH SKILLET

Fresh squash and a tomato make a great, easy side dish!

2 medium yellow squash, unpeeled, sliced into rounds
1 large zucchini, unpeeled, sliced into rounds
1 tomato, cut into small wedges (do not seed as much of the nutritional value is in the seeds)
1/2 tsp dried onion flakes
1/4 tsp garlic powder (minced garlic would be better but I didn't have any on hand)
salt to taste (omit if using salted butter)
freshly ground black pepper to taste
2 tbsp butter

Melt the butter in a large nonstick skillet over medium-high heat, turning skillet to coat well.

When the butter is melted, add the yellow squash and zucchini.  Sprinkle with the onion flakes, garlic powder, salt and pepper.  Saute, stirring often 3 or 4 minutes until squash slices are crisp tender.  Add the tomato wedges, cover, and simmer until the squash and zucchini are of the desired tenderness.

GRANNY SMITH BAKED BEANS

I have had several diabetics tell me they don't eat beans because they are carbs. I have controlled my diabetes for fifteen years by eating beans almost daily. That is the only piece of advice the nutritionist gave me that has actually worked for me. Yes, beans are carbs, but they are good carbs. Not all carbs are created equal! If you don't eat beans, just pass up the recipe. This is not a KETO or low carb blog. I don't follow either program and I have very well controlled diabetes and have never taken insulin. My blood work last month showed an A1C of 5.5. And remember, with any food quantity counts. I suggest a 1/3 to 1/2 cup serving of this recipe with a protein item. Do Not Omit the Cinnamon. Cinnamon is a blood sugar stabilizer and should be used often by diabetics.

4 tbsp salt-free butter
2 large Granny Smith apples, cored and cubed (do not peel)
1/4 cup (not packed) Splenda Brown Sugar Blend
3 tbsp Splenda Granulated
1/2 cup ketchup
1 1/4 tsp ground cinnamon
1 can (24-oz) great northern beans (do not drain)
1 can (24-oz) pinto beans (do not drain)
1 bay leaf, optional

Melt butter in a large skillet; add apples and cook until tender.  Stir in the Splenda products and cook until melted.  Add the ketchup and cinnamon.  Add the two types of beans and the bay leaf-if using, mixing well.  Pour the mixture into a slow cooker or crock-pot. 

Place lid on cooker and cook on high 2 to 4 hours.

 

Note: File Photo for reference only.

Not this exact recipe.

ITALIAN DRESSED GREEN BEAN SALAD

3 cups (about 1 lb) hot cooked green beans

2 plum tomatoes, cut into thin wedges
1/4 cup light Italian salad dressing (watch sugar content)
2 tbsp chopped fresh basil

Combine all ingredients together in a large bowl and you are ready to serve.  Can be chilled before serving if desired.

File photo

MAPLE BAKED APPLES

6 small apples (Jonathan or Winesap)

1/2 cup no-sugar-added apple juice
2 tbsp sugar-free maple-flavored syrup
1 tbsp butter
6 short cinnamon sticks

Preheat oven to 350 degrees.

Core apples using an apple corer or melon baller leaving bottoms of apples intact.  With a small sharp knife, cut off a strip of peel around the top part of each apple.  Place apples in a 2-quart casserole or baking dish.

In a small saucepan combine the apple juice, syrup, and butter; bring to a boil.  Pour the hot mixture over the apples and insert a cinnamon stick into each apple's center.

Bake apples, uncovered, at 350 degrees for 40 to 45 minutes or until tender.  Brush apples occasionally with the juice in bottom of dish.

To serve, remove cinnamon sticks and pour the pan juices over the baked apples.

Per apple:  Approximately 69 cal, 2 g total fat (1 g sat), 5 mg chol, 25 mg sodium, 14 g carbs, 2 g fiber, 0 g protein
Diabetic Exchanges: 1 fruit, 0.5 fat
Carb choices: 1
Note: This recipe is from an old Diabetic Living Magazine.

ROSEMARY-SOY CHOPS

These pork chops are also good grilled.

1/2 cup reduced-sodium soy sauce
1/4 cup water
3 tbsp brown sugar*
1 tbsp dried rosemary
4 boneless pork loin chops (about 1 1/2 lbs total)

In a gallon-size resealable plastic bag combine the soy sauce, water, brown sugar, and rosemary. Add the pork chops to the marinade mixture and seal bag. Turn bag over a couple of times to coat well; refrigerate 3 hours.

Drain the marinade and discard. Place the pork chops in a greased 11 x 7 x 2-inch baking dish. Bake, uncovered, for 30 to 35 minutes at 350 degrees. Chops are not done until juices run clear!

Note: This recipe is one I got from TOH several years ago.

*Use 1 tbsp + 1 tsp of Splenda Brown Sugar Blend if you are afraid of the brown sugar.
1 pork chop = 281 cal, 11 g (4 g sat) fat, 96 mg chol, 359 mg sodium, 3 g carbs, 39 g protein
Diabetic exchange = 5 lean meat

SOUTHWEST BLACK BEAN PIZZA

1 whole grain pizza crust (cauliflower pizza crust may be used)

2 tsp olive oil
3/4 cup your favorite salsa (watch sugar content)
1 cup canned no-salt-added black beans, rinsed and drained
3/4 cup red and/or green bell pepper strips
1 fresh jalapeno chili pepper, seeded and cut into thin strips*, optional
1 cup (4-oz) shredded reduced-fat Mexican cheese blend

Preheat oven to 425 degrees.
Grease a 14-inch round baking stone, 12-inch pizza pan, or large baking sheet; set aside.

On a lightly floured surface, roll pizza crust dough into a 12-inch circle.  Transfer to the prepared pan.  Prick the dough with a fork.  Bake 6 to 8 minutes or until the crust is lightly browned.

Lightly brush 1 inch of the edge of the hot crust with the oil.  Spread salsa over crust to within 1 inch of the edge.  Top with black beans, sweet pepper, and, if desired, jalapeno pepper; sprinkle with the cheese.

Bake 6 to 8 minutes more or until cheese is melted and toppings are heated through.

*Jalapeno peppers contain oils that can burn skin and eyes.  Avoid contact with them.  Wear gloves or wash hands thoroughly as soon as you have handled them.  Do not rub your eyes!

1/4 of the pizza = 319 calories, 10g total fat (4 g saturated), 15 mg chol, 591 mg sodium, 41 g carbs, 8 g fiber, 16 g protein
Diabetic Exchanges: 0.5 vegetable, 2.5 starch, 1.5 medium-fat meat
Carb choices: 3

This recipe is from the Fall 2010 Diabetic Living Magazine

SCALLOPS AND CAPERS SPAGHETTI

Note: I have never made or tasted this dish as I do not like seafood. I cannot recommend this one way or the other. 

4-oz uncooked whole-wheat (or your favorite low/no carb) thin spaghetti 
3 tbsp extra virgin olive oil, divided
1/4 tsp freshly ground black pepper
1/2 tsp paprika
1/2 cup grape tomatoes, halved
1/4 cup finely chopped green bell pepper
1/4 cup dry white wine (or chicken broth)
3 tbsp capers, rinsed & drained
2 tsp dried oregano
1/4 tsp salt, optional
1 lb fresh sea scallops, rinsed & patted dry

Cook spaghetti according to the package directs (without any salt or fat).

In a medium bowl, combine the black pepper, paprika, tomatoes, bell pepper, 2 tablespoons of the olive oil, wine (or broth), capers, oregano, and salt, if using.

Heat the remaining 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat until hot. Cook half the scallops 2 minutes per side; remove from pan and repeat with the other half.

Drain the pasta and place in a serving bowl; top with the scallops and cover to keep warm.

Add the tomato mixture to the pan remains and cook for 1 minute to heat through.  Pour mixture evenly over the pasta and scallops.  Serve as is or toss if you prefer.  Garnish with a mild to hot pepper, if desired.

fiile photo

Yield: 4 cups
Per 1 cup serving: 340 calories, 12 g (2 sat) fat, 31 g protein, 22 g carbs, 60 mg chol, 3 g fiber, 508 mg sodium

PANKO ZUCCHINI AND TOMATO

 1 med zucchini, trimmed & cut lengthwise into quarters

1 large red tomato, cut into 4 thick slices
1/4 tsp Italian seasoning
1/4 tsp black pepper
1/3 cup panko
1/4 cup finely shredded Parmesan
1 garlic clove, minced
nonstick cooking spray

Preheat broiler.

Coat both sides of zucchini slices with nonstick cooking spray.  Sprinkle zucchini and tomato slices with the seasonings.  Place zucchini on broiler pan and broil 4 to 5-inches from the heat for about 4 minutes per side.

Meanwhile, in a small bowl, combine the panko, cheese, and garlic.  Place tomato slices on broiler pan next to the zucchini.  Sprinkle tops of the zucchini and tomatoes with the bread crumb mixture. Broil another minute or two until topping is golden brown.

 

File Photo

FROZEN GRAPES WITH CHOCOLATE

1 cup seedless grapes (green, purple, or my favorite - mixed)

1 tbsp sugar-free chocolate chips
1 tsp fat-free milk
1/2 tsp powdered sugar or equivalent of your favorite powdered sugar substitute

Wash grapes and remove stems; drain and dry completely on paper towels.  Place on a baking sheet in a single layer.  Freeze from 2 hours up to 2 days.

About 5 minutes before serving, melt the chocolate chips with the milk in a small microwavable cup just until chocolate is melted, cooking just a few seconds at a time, stirring after each to melt chocolate.

Remove grapes from freezer and place into 2 servings dishes.  Sprinkle the powdered sugar over the grapes and drizzle with the chocolate.  Serve immediately. 

Yield: 2 servings of approximately 80 calories, 1 g protein and 18 g carbs each.

TURKEY GYROS

1 (8-oz) turkey tenderloin

1 1/2 tsp Greek seasoning
1 cucumber
2/3 cup plain non-fat yogurt
1/4 cup finely chopped onion
2 tsp dried dill weed
2 tsp lemon juice
1 tsp olive oil
4 pita breads
1 1/2 cups romaine lettuce, shredded
1 thinly sliced tomato
2 tbsp crumbled feta cheese

Cut the tenderloin across the grain into 1/4-inch slices.  Sprinkle slices on both sides with the Greek seasoning and let stand for 5 minutes.

Cut 2/3 of the cucumber into thin slices.  Finely chop the remaining 1/3.  Combine in a small bowl with the yogurt, onion, dill, and lemon juice.

Heat the olive oil in a large skillet over medium heat.  Add the turkey slices and cook 2 to 3 minutes on each side until cooked through. 

Wrap 2 pita breads in a paper towel and microwave on high speed for 30 seconds, just until warmed.  Repeat with the remaining two breads.

Divide the lettuce, tomato, cucumber slices, turkey, cheese, and yogurt sauce evenly among the 4 breads.  Fold edges over and secure with toothpicks but remind everyone to remove toothpicks before eating.  Never leave toothpicks in food while eating.


Yield: 4 servings
Per serving: 319 calories, 42 g carbs, 27 g protein
Note: This recipe is from a 2009 issue of Diabetic Cooking.

CARAMEL APPLE CRISP

 

6 medium apples (6 cups) cored and sliced thin

1 tbsp Splenda Granulated
3/4 tsp ground cinnamon
2/3 cup rolled oats
1/4 cup white whole-wheat flour
2 tbsp Splenda Brown Sugar Blend
2 tbsp butter
1 egg white
1/3 cup chopped pecans
2 tbsp sugar-free caramel ice-cream topping

Preheat oven to 375 degrees.

In a large bowl toss the apples with the Splenda Granulated and cinnamon.  Spoon evenly into a 2-quart baking dish or pan.

To make the topping, combine the oats, flour, and Splenda Brown Sugar Blend in a medium bowl.  Using a pastry blender or two knives, cut the butter into the oat mixture until the mixture is crumbly.  Stir in the egg white and the pecans until all combined.  Sprinkle over the apples in the baking dish or pan.

Bake at 375 degrees for 35 to 45 minutes until the topping is golden brown and the apples are tender.  If topping starts to get too brown, cover loosely with foil.  Remove from oven, remove foil, and allow to cool on a wire rack for 20 minutes.

Just before serving, place the caramel in a cup or small bowl and microwave on high for about 10 seconds.  Drizzle over the crisp.

Note: These basics of this recipe and the photo are from a 2010 Diabetic Living Magazine.

BALSAMIC MEAT LOAF

 2/3 cup fat-free milk

1/2 cup egg substitute or 3 egg whites
2 cups soft whole wheat breadcrumbs
2 green onions, sliced thin
1 tbsp Worcestershire sauce
1 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef
1/4 cup ketchup
1 1/4 tbsp balsamic vinegar
1 garlic clove, minced

Preheat oven to 350 degrees.
Line a loaf pan with foil and set aside.

In a large bowl combine the milk and egg substitute or egg whites.  Stir in the breadcrumbs, onions, Worcestershire sauce, oregano, salt and pepper.  Add the ground beef and mix well.  Shape the mixture into a loaf in the pan.

Bake at 350 degrees for 50 minutes.  Spoon off fat.

In a small bowl, combine the ketchup, balsamic vinegar, and garlic.  Spread the mixture over the top of the meatloaf.  Bake another 10 minutes or until done.

Let stand 10 minutes before slicing.  Spoon off any fat that has accumulated.

Yield: 8 servings
Per serving: 197 calories, 9 g (4 g sat) fat, 56 mg chol, 30 mg sodium, 8 g carbs, 1 g fiber, 20 g protein.
Diabetic Exchanges: 0.5 starch, 2.5 lean meat, 1 fat
Carb Choices: 0.5

SMOKED SAUSAGE/SPINACH PIZZA

 

1 link turkey smoked sausage, thinly sliced

2 thin whole-wheat pizza crusts (5-oz each)
1/2 cup fat-free ricotta cheese
1 garlic clove, crushed
1/2 tsp Italian seasoning
2 tbsp grated Parmesan cheese
2 cups fresh baby spinach, coarsely chopped
2 plum tomatoes, sliced thin
1/2 cup shredded reduced-fat mozzarella cheese

Spray a nonstick skillet with cooking spray and heat over medium heat.  Add the sausage slices and cook until browned; set aside.

Preheat oven to 450 degrees.  Place crusts on baking sheet.

In a small bowl combine the ricotta cheese, garlic, Italian seasoning, and Parmesan cheese.  Spread over the crusts in a thin layer to within a half inch of the edges.  Evenly layer the sausage slices over the cheese mixture.

Sprinkle the spinach leaves over the sausage.  Arrange the tomatoes over the top and layer with the mozzarella cheese.

Bake pizzas 12 to 15 minutes or until the cheese is melted and edges of crust are crisp.

Slice each pizza into 6 wedges to serve.
Yield: 6 servings of 2 slices each.
Per slice: 105 calories, 6 g protein, 14 g carbs

Note: File Photo

BALSAMIC CHICKEN

4 (approx 1 lb total) skinless, boneless chicken breast halves

1/4 tsp salt
1/4 tsp black pepper
1/4 cup whole-wheat flour
1 tbsp olive or canola oil
1/2 cup finely chopped onion
1 3/4 cup reduced sodium chicken broth, divided
4 sprigs fresh thyme
1/4 cup balsamic vinegar

Preheat oven to 375 degrees.

Sprinkle the salt and pepper evenly over the chicken.  Place the flour in a shallow dish.  Dip the chicken into the flour and turn to coat evenly.

Heat the oil in a large skillet over medium-high heat.  Add the coated chicken and cook 4 to 6 minutes or until golden brown, turning once.  Transfer to a nonstick baking sheet and bake 8 to 10 minutes or until the chicken in no longer pink.

Meanwhile make the sauce:
Add the chopped onion to the skillet and cook, stirring, for 3 minutes. Remove the skillet from the heat and add the thyme and 1/2 cup of the broth.  Return to the heat and bring to a boil.  Boil gently 2 to 3 minutes until broth is reduced by half.  Add the remaining broth and return to boiling and reduce heat.  Boil gently, uncovered, for 10 minutes or until broth is reduced to about 1/3 cup.  Stir in the balsamic vinegar.  Remove the thyme and return the chicken to the skillet, turning chicken to coat both sides with the broth.  Place the chicken on serving platter and spoon the sauce over the chicken.

Yield: 4 servings.  Per serving: 226 cal, 5 g (1 g sat) fat, 66 mg chol, 385 mg sodium, 10 g carbs, 1 g fiber, 28 g protein
Diabetic Exchanges: 0.5 starch, 3.5 lean meat, 0.5 fat.  Carb choices: 0

Note:  This recipe is from a diabetic LIVING magazine.

PIE PAN CHOCOLATE CHIP-PECAN COOKIES

I have a friend who enjoyed a cookie sundae or something like that at a famous chain restaurant.  Since she watches her sugar and her diet, she asked if I could make a healthier cookie for her.  This is what I came up with and it is good.  Just add a sugar-free ice cream, sugar-free chocolate sauce, sugar-free whipped topping, some chopped pecans and a maraschino cherry and you have a restaurant-style yummy dessert!

1 cup white whole-wheat flour
1/2 cup all-purpose flour (I suggest diabetics, my friend is not one, use white whole-wheat flour here, too)
3/4 cup ground oats (I used a Magic Bullet)
1/2 tsp salt
1 tsp baking soda
1 stick butter, softened
1/2 cup applesauce
1/2 cup soy oil
1/3 cup Splenda Granulated
1/3 cup Splenda Brown Sugar Blend
2 tsp vanilla extract
2 eggs
1 bag (8-oz) sugar-free chocolate chips
1/2 cup chopped pecans

Preheat oven to 350 degrees.
Lightly oil 4 8-inch pie pans (or several miniature pie pans); set aside.

In a medium mixing bowl beat the butter, applesauce, oil, eggs, and vanilla until light and fluffy.  Add the eggs and beat in until combined.  Add the flours to the mixture and beat until blended.  Add the ground oats, salt, and baking soda; beat on medium speed until mixture is well combined.  Stir in the chocolate chips and the pecans. 

Divide the mixture among the pie pans and bake at 350 degrees until lightly browned.  Do not over bake.  Baking time is only a few minutes and depends on the size of the cookies you are making.

When cool serve as described in the introduction to have a restaurant-style treat.  If you prefer just the cookie, the mini-pan size make great individual cookies.  The larger ones can be cut into wedges or bars for serving.

CAJUN SPREAD

1/3 cup tub-style olive oil spread, softened
1/2 tsp snipped fresh parsley
1/2 tsp Cajun seasoning
dash of freshly ground black pepper

In a small bowl combine the olive oil spread, parsley, pepper, and Cajun seasoning until mixed well.  Cover and chill until ready to serve.  Serve with corn on the cob, other veggies, etc.

Suggestion:  On a sheet of waxed paper, roll the mixture into a 1-inch diameter roll.  Wrap in waxed paper and chill for about 4 hours until firm before slicing into serving slices.

Per teaspoon: 26 cal, 3 g (1 g sat) fat, 0 mg chol, 0 carbs, 0 pro, 0 fiber, 30 mg sodium

file photo

CHICKEN APPLE SAUSAGE

 

1 large Granny Smith apple, peeled, cored, diced

2 tsp poultry seasoning
1 tsp salt
1/4 tsp pepper
1/8 tsp sage
1 lb lean ground chicken

In a large bowl, combine the apple, poultry seasoning, salt, pepper, and sage. Crumble the ground chicken over the mixture and mix well. Divide mixture into 8 equal parts and form into patties. Spray a large skillet with nonstick cooking spray and heat over medium heat. Add the patties to the heated skillet and cook 5 to 6 minutes per side or until no longer pink and cooked through. Drain on paper toweling, if needed.

Per pattie: 92 calories, 4 g carbs, 9 g protein

You can freeze these patties either before or after cooking, if desired. Wrap individually for convenience, if desired.

Note: File Photo

I have had this recipe and photo for several years. I believe I got them from Eating Well.

INSTANT POT CHICKEN CACCIATORE

 

2 pounds chicken thighs

¼ teaspoon salt
½ teaspoon pepper
Cooking spray
1 cup crushed tomatoes
½ cup scallions
½ cup red bell peppers
½ cup green bell peppers
½ teaspoon dried onion
1 bay leaf
2 tablespoons basil or parsley

Season chicken with salt and pepper on both side.
Press saute on the Instant Pot, lightly spray with oil and brown chicken on both sides a few minutes. Set aside.
Spray with a little more oil and add onions and peppers. Sauté until soften and golden, 5 minutes.
Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
Cook high pressure 25 minutes; natural release.
Remove bay leaf, garnish with parsley and serve over squash if desired.
Yield: 4 servings 
This is basically a recipe I saw on another diabetic site I belong to. 

PORK TENDERLOIN/BROWN GRAVY/MUSHROOMS

1 lb pork tenderloin

3 cups fresh mushrooms, quartered
3/4 cup +2 tablespoons* lower-sodium beef broth
2 tbsp finely chopped onion
1/4 tsp dried rosemary or 1 tsp fresh rosemary, snipped
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp whole-wheat flour
1 tbsp water
1 tbsp snipped fresh parsley

Trim fat from tenderloin, if necessary.  In a large skillet that has been sprayed with nonstick cooking spray and heated over medium heat, cook the tenderloin covered for about 8 minutes until the bottom is browned.  Turn the meat and cook another 5 to 8 minutes until the other side is browned.

Add the mushrooms, broth, onion, and rosemary to the skillet and bring to a boil.  Lower the heat and simmer for 10 to 15 minutes or until a meat thermometer reads at least 155 degrees.  Sprinkle the salt and pepper over the meat.  Remove the meat to a cutting board and allow to stand for 10 minutes. 

Meanwhile make the gravy: In a small bowl stir the flour and water together until smooth.  Add the flour mixture to the broth in the skillet and cook, stirring, about a minute until bubbly and thickened.

To serve, cut the tenderloin into slices, spoon gravy over the meat and sprinkle with the parsley.

* Dry white wine may be substituted for the 2 tablespoons beef broth, if desired.

Yield: 4 servings
Approximately per serving: 152 cal, 4 g carbs, 26 g pro, 1 g fiber
Diabetic exchanges: 0.5 vegetable, 3.5 lean meat
Carb Choices: 0
A Diabetic Living recipe.