VANILLA-CINNAMON BUTTER

You can add some sweetness to your pancakes, waffles, French toast, etc by topping them with this easy to make Vanilla Butter.

1 stick (4-oz) unsalted butter
1/2 vanilla bean
1 tsp Splenda granulated
1 tsp ground cinnamon

Allow butter to soften at room temperature for half an hour.

Slice vanilla bean lengthwise and scrape the inside to get the meat.

Combine the softened butter with the meat from the vanilla bean, Splenda, and cinnamon; mix together well.

Shape butter into a stick or ball and wrap tightly in plastic wrap.  Store in refrigerator.

Yield: 8 tbsp

 

file photo.

LINDA'S CHOCOLATE CHIP BREAD WITH A TOUCH OF BANANA

As most of you who follow my blogs know, I have diabetes and several auto-immune diseases.  I have had a lot of my colon removed, too.  I try to eat a healthy diet, but I do enjoy good food!  I had a desire for something new one morning about a dozen years ago, so I went into the kitchen and came up with this.  This is a very healthy version of bread.  You will find more common ways of doing this in ( ) if you don't want to go as healthy as I did.  It really does taste good and is good for you, too.

1 bag (8-oz) sugar-free chocolate chips
1/3 cup no-sugar-added applesauce (salt-free butter)
1/3 cup canola or coconut oil
1 cup Splenda Granulated
3 eggs or 3/4 cup egg substitute
1 cup white whole-wheat flour*
1/2 cup garbanzo bean flour*
1/2 cup pecan meal (all-purpose flour)
2 1/2 tsp baking powder
1/2 tsp salt
1/3 cup mashed ripe banana
1/3 cup milk
1 tsp vanilla extract

Preheat oven to 350 degrees.
Grease a 9-inch loaf pan, muffin cups, or mini-muffin cups; set aside.

In a 2-quart mixing bowl cream the applesauce, oil, and Splenda together until creamy.  Beat in the eggs.

Combine the white whole-wheat flour, garbanzo bean flour, pecan meal, baking powder, and salt together.

Combine the banana, milk, and vanilla in a small bowl.

Alternately add the flour mixture and the banana mixture to the creamed mixture beating after each addition.  When well blended, pour into a 9-inch loaf pan, muffin tins or mini-muffin pans (your choice).

Bake bread/breads at 350 degrees until a wooden toothpick inserted in the center comes out clean.  This could be as short a time as 15 minutes for minis or about an hour for a loaf.

Note: My loaf is not high because I wanted to see how the mini muffins would turn out, so I took part of my batter for those.  This bread will not be as high as regular bread made with sugar and refined flour.  However, it will be more like a conventional loaf than the one pictured here.

*Or all-purpose flour although I never use it. It is better, especially for diabetics, to use whole grains rather than refined ones.

SPICY BLT SANDWICHES

 

Seasoning Mix:

1 tbsp Splenda Granulated
1/4 tsp cayenne pepper
1/4 tsp garlic powder
1 tsp paprika

Place all the above ingredients in a small bowl and mix together well; set aside.

10 slices extra-lean bacon (pork or turkey)
10 slices whole-grain or your favorite low-carb bread
5 tbsp fat-free ranch dressing
5 leaves leaf lettuce
10 slices fresh ripe tomato

Place bacon on microwaveable plate and sprinkle each slice with a half teaspoon of the above seasoning mix.  Microwave bacon per the package instructions.  Be sure bacon is well drained if there is any fat.

Lightly toast the bread slices.  Spread half the toast slices with the ranch dressing.  Assemble sandwiches by placing tomato over the ranch dressing; top with 2 slices of the bacon, and place lettuce over the bacon.  Top with the remaining toasted bread slices to form sandwiches.

To serve, cut each sandwich in half diagonally and place on serving plates.

Yield: 5 sandwiches
NOTE: Personally, I like to add a third slice of bacon to each sandwich to increase the protein and because I like bacon!

 

Note: File Photo

APPLE CRUMBLE

Topping:

2/3 cup whole-wheat flour
1/3 cup rolled oats
2 tbsp Splenda Granulated
1 stick butter, softened

Filling:
4 large Granny Smith apples
1 tbsp firmly packed Splenda Brown Sugar Blend
1 tsp ground cinnamon

Preheat oven to 425 degrees.
Grease a 2-quart baking dish; set aside.

To make the filling, peel, core, and slice the apples; layer in the baking dish.  Combine the brown sugar blend and cinnamon together in a cup and sprinkle evenly over the apples.

To make the topping, place the  flour, oats, Splenda, and butter in a large bowl.  Mix together well, using hands if necessary to blend the butter in well.  Sprinkle evenly over the apples in the baking dish.

Bake at 425 degrees until apples have softened and the topping is lightly browned, approximately 20 to 25 minutes.

This dish is best served warm.  Top with a scoop of sugar-free vanilla ice cream or frozen yogurt, if desired.

ARTICHOKE HUMMUS

Eat this dip without guilt! Artichokes and chickpeas are both healthy ingredients as are the rest of the ingredients.  A quarter cup of this dip has only 88 cal, 3 g pro, 9 g carbs, 2 g fiber, 4.5 g fat (.5 sat), 172 mg sodium.  Serve it with fresh veggies, pita chips, whole-grain crackers or Beanitos.

1 can (14-oz) artichoke hearts, rinsed & drained
1 can (15-oz) chickpeas (garbanzo beans) rinsed & drained
2 tbsp tahini
2 tbsp fresh lemon juice
1 tbsp minced garlic
1 tbsp extra virgin olive oil
1/2 tsp cumin
1/2 tsp hot paprika
1 cup chopped fresh basil

Place all the ingredients, except basil,  in a food processor and pulse until smooth.  Remove from processor and stir in the fresh basil.

Yield: 2 cups dip 

 

TARRAGON ROASTED CHICKEN

3 tbsp canola oil
2 1/2 tsp dried tarragon*
2 garlic cloves, minced
1/2 tsp freshly ground black pepper
1/4 tsp salt
1 lb cherry tomatoes
10 to 12 tiny whole onions
2 1/2  to 3 lb chicken breasts, thighs, and/or legs

Preheat oven to 375 degrees.

Combine the oil, tarragon, garlic, pepper, and salt together in a medium bowl.  Add the tomatoes and onions, tossing gently to coat with the mixture.  Using a slotted spoon, remove tomatoes and onions; reserve oil mixture.

Skin chicken, if desired.  Place in a shallow roasting pan and brush with the oil mixture.  Roast at 375 degrees for 20 minutes.  Add the onions and roast another 15 minutes; add tomatoes and roast another 10 minutes or so until the chicken is no longer pink.

To serve, garnish with fresh tarragon sprigs, if desired.

 *Rosemary may be substituted, if you prefer.

File Photo

DIJON MUSTARD CHICKEN PATTIES

 

1 lb lean ground chicken breast (read labels, no skin!)

2 tbsp Dijon mustard
1/2 tsp Italian seasonings
dash of freshly ground black pepper
1/4 tsp salt
2 tbsp canola oil

In a large bowl combine the ground chicken, mustard, and all seasonings.  Form mixture into 4 even-sized patties.

Heat the canola oil in a 10-inch nonstick skillet over medium-high heat until hot.  Add the chicken patties and cook 8 to 10 minutes per side or until browned and firm when spatula is pressed on the center.

 

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FROZEN CHOCOLATE CHEESECAKE PIE

 In honor of today being National Pie Day!

1 1/4 cup sugar-free chocolate wafer cookie crumbs

1 tbsp cocoa powder
1/4 cup Splenda Granulated
2 tbsp butter, melted
1 large egg white, beaten

Preheat oven to 350 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Combine the cookie crumbs, cocoa, and Splenda together in a small bowl or food processor.  Add the melted butter and the egg white; mix well.  Place mixture in the prepared pie plate and use fingers to press into the pan to form a pie crust.

Bake crust at 350 degrees for 8 to 10 minutes; remove from oven and allow to cool before filling.

FILLING:

1 pkg (4-serving size) chocolate sugar-free instant pudding mix
1 pkg (4-serving size) cheesecake sugar-free instant pudding mix
1 1/2 cups low-fat milk
1/8 tsp almond extract
2 cups sugar-free frozen whipped topping, thawed
Dark chocolate curls for garnish, if desired (may also garnish with sugar-free chocolate chips)

In a medium to large mixer bowl combine the pudding mixes and the milk.  Add almond extract.  Beat with electric mixer until smooth and thick.  Fold in the whipped topping and spoon into the baked and cooled crust.  Freeze until firm, at least 2 hours.

Remove pie from freezer 15 to 20 minutes before slicing to serve.  Top with the chocolate curls or chips, if desired.

Yield: 10 servings
Per serving: (Approximately) 150 cal, 5 g (3 sat) fat, 3 g pro, 21 g carbs

This is definitely a dessert. Do not eat after a high carb meal.

VEGGIE CHILI WITH SPLENDA

1 tbsp canola oil

1 jalapeno, seeded (important) and chopped fine*
1/2 cup chopped onion
1 1/3 cups chopped bell peppers both red, yellow, and green
2 tbsp chili powder
1 1/2 tsp paprika
1/4 tsp garlic powder
3/4 tsp ground cayenne pepper
1/2 cup Splenda Granulated
3 tbsp balsamic vinegar
1 can (28-oz) crushed tomatoes
1 can (19-oz) black beans, undrained
2 cans (19-oz each) kidney beans, undrained
1 can (19-oz) cannellini beans, undrained
1 pkg (10-oz) frozen whole kernel corn

Heat the canola oil in a large stockpot or Dutch oven.  Sauté the peppers and onion over medium heat until the onions are translucent, approximately 5 to 8 minutes.

Add the remaining ingredients to the pot and bring to a boil.  Cover and simmer over low heat for 20-25 minutes.

To serve, ladle chili into serving bowls and top with a sprig of fresh parsley or cilantro, if desired.

 

Note: File Photo

NOTE: This chili is even better the next day.  Store in refrigerator overnight.  To reheat, cook over low heat, stirring constantly.
* Do not touch eyes or face when handling jalapeno peppers. It is a good idea to wear gloves.
Yield: 12 to 16 servings

MANDARIN ORANGE CHICKEN SALAD

3/4 lb boneless skinless chicken breasts, cubed

¼ cup reduced-sodium teriyaki sauce
8 cups torn mixed salad greens
1 can (11-oz) mandarin oranges, drained
1 medium carrot, shredded
¼ cup slivered almonds, toasted
3 tbsp thinly sliced green onions

In a large resealable plastic bag, combine the chicken and teriyaki sauce. Seal the bag and turn to coat; refrigerate for 1 to 2 hours. Drain and discard the marinade.

In a large nonstick skillet coated with nonstick cooking spray, cook and stir the chicken for 5 to 7 minutes or until no longer pink. Refrigerate until chilled.
In a large bowl, combine the salad greens, chicken, oranges, carrot, almonds, and onions. In a jar with a tight-fitting lid, combine the dressing ingredients; shake well. Drizzle over the salad and toss to coat.

DRESSING:
2 tbsp white vinegar
2 tbsp olive oil
1 tbsp reduced-sodium soy sauce
2 tsp Splenda Granular
½ tsp ground ginger
¼ tsp salt
¼ tsp pepper

Follow above instructions.

2 cups: 262 calories, 12g fat (1g saturated fat), 49mg cholesterol, 471mg sodium, 16g carbohydrate (4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 fruit.
Note: The above nutritional info is based on using 2 tsp sugar instead of Splenda. You can lower the sodium numbers by omitting the soy sauce in the dressing.

 

 This is a recipe and photo from a 2014 Light and Tasty Magazine.

CHOCOLATE PEANUT BUTTER CUPCAKES

 

3/4 cup white whole-wheat flour

1/2 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 large egg
4 egg whites
1/4 cup granulated sugar*
1/2 cup Splenda granulated
3 tbsp canola oil
1 tsp vanilla extract
1 1/2 cups plain low-fat Greek yogurt
3/4 cup peanut butter
3/4 cup powdered sugar**
1 block (3-oz) fat-free cream cheese
1/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Line 24 muffin cups with paper cupcake liners or spray with nonstick cooking spray.

Whisk the two flours, cocoa, baking soda, baking powder, and salt together in a bowl; set aside.

Beat the egg, egg whites, granulated sugar, and Splenda in a large mixer bowl using an electric mixer on high for 5 minutes.  Beat in the oil and vanilla extract.  Alternately add the flour mixture and the yogurt beating on low speed just until incorporated.

Divide the batter evenly among the prepared muffin cups filling only about halfway.  Bake for 15 minutes or until a wooden toothpick inserted in the center comes out clean.  Remove to wire racks and cool completely.

To make the frosting: Whisk the peanut butter, powdered sugar, cream cheese, and milk in a mixing bowl until well blended.  Spread a tablespoon of frosting over the top of each cupcake.

*Use an additional 1/4 cup of Splenda instead of sugar if you have trouble controlling your blood sugar.

**You will find a recipe for making sugar-free powdered sugar on this blog. Also, some have told me they use a Swerve powdered sugar alternative. I have never tried it so cannot recommend it one way or the other.

Remember quantity is the key to desserts! 1 cupcake per day. Freeze the remaining ones for later or share with family and friends!

MINI PEAR-NUT CAKES (OR MUFFINS, IF YOU PREFER)

This is my original recipe. These are so good I get requests for them all the time. Many of those requests are from people who are not diabetic. 

4 cups diced pears

3/4 cup Splenda granulated
Combine together and let stand for about 10 to 20 minutes.

1 cup Splenda granulated
1/2 cup canola oil
1/2 cup unsweetened applesauce
2 large eggs
3 cups white whole-wheat flour
2 tsp baking soda
1 heaping tsp ground cinnamon
1/4 tsp salt
1 cup chopped pecans or walnuts
1 tsp vanilla extract

In a large mixing bowl combine the Splenda, canola oil, applesauce, and eggs, cream together well.  Combine the flour, baking soda, cinnamon, and salt; add 1 cup at a time to the creamed mixture alternately with the pears.  Beat well after each addition.  Mix in the vanilla then stir in the nuts.

Spray 24 muffin cups with nonstick cooking spray.  Divide the batter between the cups.  Bake at 350 degrees until the cakes are done and a wooden toothpick inserted in the center comes out clean.  (I have never watched the time, but I think it takes around 20 to 25 minutes.)

*You could also substitute 1/4 cup ground flaxseed for half the canola oil.

Note: Apples are a good substitute if you don't have pears.

This is an old photo. Samantha is now 18 and getting ready for college.

CARIBBEAN SCALLOPS

 

12 sea scallops

1 tsp Caribbean jerk seasoning
1 can (14.5-oz) black beans
1 large tomato, chopped
3/4 cup chopped red bell pepper
1/2 red onion, chopped
1 jalapeno pepper, seeded & chopped (clean hands good afterwards)
1 cup cubed mango
1/4 tsp ground cumin
1 tbsp chopped cilantro
2 tbsp lime juice
2 tbsp canola oil
dash of salt
freshly ground black pepper to taste
4 lime wedges

Pat the scallops dry and dust with the jerk seasoning; toss to coat evenly.  Set aside.

Rinse and drain the black beans.  Combine with the tomato, bell pepper, onion, jalapeno pepper, mango, cumin, cilantro, lime juice, half the canola oil, salt and pepper in a bowl; mix well and let stand.

Heat the other half of the canola oil in a skillet over medium-high heat for about a minute.  Add the scallops to the skillet and cook 1 to 2 minutes on each side or until well browned all over and opaque in the center; remove to a plate.

Spoon the bean and mango salsa evenly divided onto 4 individual serving plates.  Top with 3 scallops per plate.  Serve with a lime wedge per plate.

 Yield: 4 servings
Per serving: Approximately 222 cal, 23 g carbs, 18 g pro, 8 g fat (1 g sat), 28 mg chol, 446 mg sod, 5 g fiber

Note: File Photo

BROWNIE BITES WITH ALMONDS- Gluten Free Inst. Included

 

3/4 cup Splenda granulated

1/4 cup butter, melted*
2 large eggs
1 tsp vanilla extract
1/3 cup unsweetened cocoa powder
1/4 cup whole-wheat flour**
1/4 cup pecan meal
1/4 tsp baking powder
1/8 tsp salt
1/3 cup sugar-free chocolate chips
1/2 cup raw almond pieces
Almond halves for garnish if desired

Preheat oven to 350 degrees.
Spray mini muffin cups with nonstick cooking spray; set aside.

In a 2-quart mixing bowl, whisk together Splenda, butter, eggs, and vanilla extract until blended well. Still using the whisk, stir in the cocoa, whole-wheat flour, pecan meal, baking powder, and salt just until blended.

Stir in the chocolate chips and the raw almonds.  Using a spoon, divide batter into the muffin cups.  This will make approximately 12.  If desired, add half an almond to the center of each muffin pressing in lightly for garnish.

Bake for 12 to 15 minutes or until a toothpick inserted in the center comes out with slightly moist crumbs.  Do not overbake brownies.  Remove from pan and cool completely on wire racks.

 

 (I bit into one of the brownies so you can see the interior texture.  These are very good.  My family likes them, too, and they are not diabetic.  I made these first for a friend who wanted to cut back on sugar, and gluten. She is not diabetic and loves them.  She asked for more!)

*May replace butter with an equal amount of applesauce or half applesauce and half ground flaxseed to reduce the fat.
**Replace with garbanzo bean flour for a gluten-free brownie.

FOUR CHEESE WHOLE-WHEAT LASAGNA

Yes, lasagna!  Diabetics whose blood sugar is controlled can usually have lasagna. Just be sure you use whole-grain lasagna noodles and not the regular ones (there are also no/low carb products on the market today).  Read the label and use spaghetti sauce with no sugar or very little sugar.  Do not try to save a little money by using less than the 1 pound of ground meat.  You need the protein to counteract the carbs!  Skip the garlic bread (tears here, too!) and enjoy with a healthy green salad or some steamed broccoli.  Having said that, ENJOY!

1 lb extra-lean ground beef (chicken or turkey, if you prefer)
1 chopped medium onion
1 brick (8-oz) Neufchatel cheese, softened
1 cup 2% low-fat cottage cheese
1 pkg (8-oz) shredded part-skim mozzarella cheese, divided
1/2 cup grated Parmesan cheese, divided
1 egg, beaten
1 jar (24-oz) spaghetti sauce
1 can (14.5-oz) diced tomatoes, drained
1/2 tsp dried oregano
12 whole-wheat (or other whole-grain)* lasagna noodles, cooked

Preheat oven to 350 degrees.

Brown the meat and onions in a large nonstick skillet until meat is no longer pink; stirring often to crumble the meat.

Meanwhile, mix the Neufchatel cheese, cottage cheese, 1 1/2 cups of the mozzarella cheese, 1/4 cup of the Parmesan cheese, and the egg together in a mixing bowl until well blended; set aside.

Drain the meat well and return to the skillet that you have wiped out with a paper towel to get any excess fat.  Stir in the spaghetti sauce, tomatoes, and oregano; simmer together for 5 minutes.  Remove skillet from the heat.  Spoon 1 cup of the mixture into the bottom of a 9 x 13-inch baking pan or dish.  Top with layers as follows; layer of 3 lasagna noodles, layer of 1 cup of the cheese mixture, and a layer of 1 cup of the meat sauce.  Repeat the layers two more times.  Top with the remaining noodles, meat sauce, mozzarella and Parmesan.  Cover the lasagna with foil.

Bake at 350 degrees for 50 minutes or until heated through.  Remove the foil after 40 minutes.

Allow lasagna to stand for 10 minutes before cutting to serve.

*You may substitute your choice of a low carb pasta.

Yield: 12 servings

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ACORN SQUASH WITH PARMESAN GLAZE

2 small acorn squash, halved & seeded

1/2 cup water
1 tbsp butter, melted
2 tsp Splenda Brown Sugar Blend
1 tbsp olive or canola oil
2 tbsp grated Parmesan cheese
1/4 tsp ground cinnamon

Preheat oven to 375 degrees.

Place each squash half, cut-sides up, in a 9 x 13-inch baking dish or pan.  Pour the water into the dish and cover dish.

Bake squash at 375 degrees for approximately 40 minutes until tender.

Mix the butter, Splenda, and oil together; spoon over the squash.  Top with the Parmesan and cinnamon; bake another 5 minutes, uncovered.

Yield: 4 servings

File Photo

CHICKEN BREASTS WITH PEACH SALSA

4 (approx. 1 lb total) boneless, skinless chicken breasts

3 tbsp lime juice, divided
1 medium-size peach, peeled, pitted, and chopped (low-sodium)
1/2 cup chopped tomato
2 tbsp sliced green onion
1 tsp grated fresh ginger OR 1/4 tsp ground ginger
1/8 tsp garlic powder
Hot cooked brown rice* for 4 persons for serving
Fresh thyme or cilantro sprigs for garnish, if desired

In a small bowl, stir together 2 tablespoons of the lime juice and the teriyaki or soy sauce.  Brush mixture over the chicken.  Cover and marinate in the refrigerate from 30 minutes to 2 hours.

Make the salsa by combine the peach, tomato, green onion, the remaining lime juice, ginger, and garlic together in a medium bowl.  Cover and refrigerate from 30 minutes to 2 hours.

Place chicken breasts on a broiler pan that has not been preheated.  Broil 4 to 5 inches from the heat for around 15 minutes until juices run clear.  Turn once during cooking.

To serve, place chicken on serving plate over the brown rice and top with the salsa.  Garnish with the thyme or cilantro, if desired.

Yield: 4 servings
Per serving: 146 calories, 3 g (1 g sat) fat, 59 mg chol, 287 mg sod, 6 g carbs, 1 g fiber, 22 g protein

I recommend diabetics never use white rice. You could also sub cauliflower, zucchini noodles or omit and serve with a green vegetable such as broccoli or a salad.

PEANUT BUTTER LAVA CUPCAKES

1 tablespoon creamy peanut butter (regular, not reduced-fat or natural)

1/3 cup sugar-free chocolate chips

1/4 cup liquid egg

2 tablespoons water

2 tablespoons canola oil

1/4 cup granulated Splenda

1/4 teaspoon baking powder

1/4 teaspoon vanilla

1/2 cup white whole wheat flour

3 tablespoons unsweetened cocoa powder

In a small microwaveable bowl, combine peanut butter and chocolate. Microwave on 30 percent power for 1-1/2 to 2 minutes or until melted and smooth, stirring halfway through cooking. Cover and chill until mixture is the consistency of thick frosting, stirring and checking every 5 to 10 minutes. (This could take from 10 to 25 minutes.) Mixture will set up quickly at the end so watch carefully. Use 2 spoons to drop mixture into 6 mounds on a wax paper-lined baking sheet, using about 2 teaspoons of mixture for each; return to the refrigerator until ready to use.
 

Preheat oven to 350 degrees F. Coat 6 muffin cup tins with cooking spray; set aside. In a bowl, whisk together egg, water, oil, Splenda, baking powder, and vanilla. Add flour and cocoa powder, stirring until smooth. Spoon about 1 tablespoon batter into each muffin tin. Place a chilled peanut butter mound in center of chocolate batter in each muffin tin. Spoon remaining batter over peanut butter mounds.
 

Bake 12 to 14 minutes or until tops spring back when lightly touched. Cool cupcakes in pan on wire rack for 5 minutes. Run a sharp knife around edge of each cupcake. Invert cupcakes onto serving plates. Serve immediately.

Note: This is my diabetic version of a Mr. Foods recipe.

NOTE: This is a dessert and should be treated as such. Do not over-indulge and save for special occasions.

COCONUT RICE PUDDING WITH RASPBERRIES

1/2 cup instant brown rice

1 1/2 cups water
4 tbsp nonfat dry milk
2 tsp honey
1/4 tsp coconut extract
1 cup fresh or frozen, thawed, raspberries

Combine the rice and the water in a microwave-safe bowl; stir to combine.  Cover with plastic wrap, punch a small hole to vent, and microwave on high power 5 minutes.  Reduce power to medium and microwave another 3 minutes.

Remove bowl from microwave, leave plastic wrap in place, and let stand 5 minutes or until the rice is softened.  Carefully remove the plastic wrap away from you, allowing any steam to escape.  Stir in the milk, honey, and extract until well blended.  Gently fold in the raspberries.

Yield: 2 servings
Per serving: 170 calorie, 35 grams carbs, 6 grams protein, 1 g fat, o g saturated fat, 0 mg cholesterol, 60 mg sodium, 5 g fiber, 135 mg calcium, 80 mg omega-3s

TACO FLAVORED BAKED CHICKEN

1 cup white whole-wheat flour

2 packets taco season mix
1/2 tsp salt (I suggest omitting or cutting in half)
2 large eggs
2 tbsp milk
2 frying chickens (about 3 1/2 lbs each), cut up

Combine the flour, taco seasoning mix and salt in a large resealable plastic bag with a zip top.

In a shallow bowl, beat the eggs and milk together.  Dip the chicken pieces in the egg mixture then place in the plastic bag (a couple of pieces at a time) and shake to coat. 

Place the chicken bone side down on a greased cookie sheet that has sides.  Bake uncovered at 350 degrees for 55 to 60 minutes until the juices run clear when pricked with a fork.

Serves 10 to 12.

Note: May substitute your favorite low-carb flour-type product for the flour. Diabetics should never use the usual bleached all-purpose white flour.

file photo

MARINATED FLANK STEAK

1/4 cup soy sauce (I suggest lite or low-sodium soy sauce)
2 tbsp canola oil
2 tbsp tomato paste
1 garlic clove, minced
3/4 tsp dried oregano
3/4 tsp pepper
1 lb beef flank steak

In a large resealable plastic bag, combine the soy sauce, canola oil, tomato paste, garlic, oregano, and pepper.  On both sides of the steak, cut a diamond pattern about 1/8-inch thick.  Place the steak in the bag with the marinade; seal bag and turn to coat the steak.  Refrigerate several hours or overnight.

Drain marinade from the steak and discard marinade.  Place the steak on broiler pan and broil 4-inches from the heat for approximately 8 minutes per side.  Meat should reach 140 degrees for a rare steak, 160 degrees for medium, and 170 degrees for well done.

Garnish plate as desired.

Yield: 4 servings
Per serving: Approximately 208 calories, 12 g (4 g sat.) fat, 54 mg cholesterol, 531 mg sodium (based on reg soy sauce), 1 g carbs, 23 g protein, only a trace of fiber.
Diabetic exchanges: 3 lean meat, 1 fat

 

File Photo

CHICKEN CILANTRO WRAP

Sauce:

2 tbsp no-sugar-added raspberry fruit spread
2 tbsp reduced-sodium soy sauce
1/8 tsp red pepper flakes

Place fruit spread in a small micro-safe bowl; microwave on high 15 seconds or until starting to melt.  Stir in the soy sauce and pepper flakes; set aside.

2 tsp canola oil
3 cups thinly sliced or shredded purple cabbage
1 1/2 cups fresh asparagus spears, trimmed and cut into half-inch pieces
1/2 cup thinly sliced carrots
1 cup chopped green onions; tops included
1/4 cup chopped fresh cilantro
1/4 cup toasted peanuts
1 cup cooked and diced chicken
4 whole-grain (6-inch) flour tortillas (Or your favorite low-carb wrap. A large lettuce leaf is also a good choice.)

Heat the oil in a large skillet over medium-high heat until hot.  Add the cabbage, asparagus, and carrots.  Cook, stirring constantly, for 2 minutes.  It is best to do this with two stirring utensils, one in each hand.  Add the onions and cook another 2 to 3 minutes until the cabbage is slightly wilted, stirring constantly.  Remove from the heat and spoon equally onto the 4 tortillas.  Top each mixture with a tablespoon of sauce, a tablespoon of peanuts and 1/4 cup of the chicken.  Fold over the sides, overlapping.
Yield: 4 servings

 

File Photo

DOUBLE MEAT SPAGHETTI SAUCE

1 lb lean ground beef

1 lb Italian sausage links, cut into bite-size pieces
2 garlic cloves, minced
1 large onion, chopped
2 cans (15-oz each) tomato sauce*
1 can stewed tomatoes
1 can (6-oz) tomato paste
3/4 cup water
1 can (4-oz) mushroom stems and pieces, drained
1/2 cup green, stuffed olives, optional
2 tsp Italian seasoning
1 1/2 tsp Worcestershire sauce
1 tsp Splenda Granulated
1/2 tsp chili powder
1/4 tsp dried oregano
1/4 tsp celery salt
1 bay leaf
Hot cooked, thin whole-wheat spaghetti, or low-carb pasta of your choice, for serving

In a Dutch oven or stockpot, cook the ground beef with the sausage garlic, and onion over medium heat.  Cook until the meat is no longer pink and drain well.

Return meat mixture to pot and add the tomato sauce, stewed tomatoes, tomato paste, water, mushroom pieces, olives-if using, Italian seasoning, Worcestershire sauce, Splenda, chili powder, oregano, celery salt, and bay leaf.  Stir together to combine well.  Bring sauce to a boil; reduce heat and simmer uncovered for 45 minutes or more until the sauce reaches the thickness you like.

Remove bay leaf and serve the sauce over the cooked spaghetti.

*Check the tomato products you buy and purchase the ones with the lowest sugar and salt contents.

Yield: 8 to 10 servings.

file photo

ZUCCHINI & PEPPER SHRIMP

 

1/2 lb raw peeled and deveined shrimp

1 medium zucchini, cut in half lengthwise; cut into 1/2-inch slices
1 small red bell pepper, cut into bite-size chunks
8 green onions, trimmed down to mostly the white

Coat 4 skewers with nonstick cooking spray and thread the ingredients on the skewers alternating, shrimp, zucchini, pepper, onion.

Sauce:
2 tsp grated lemon rind
2 tbsp lemon juice
2 tbsp extra-virgin olive oil or canola oil
2 medium garlic cloves, minced
dash of red pepper flakes
1/2 tsp fresh rosemary
1/2 tsp salt

Combine all sauce ingredients together in a small bowl; set aside.

Preheat grill to high; coat rack or grill pan with nonstick cooking spray.  

Spray a light coating of the cooking spray over the skewered ingredients.  Grill 2 minutes on each side or until shrimp turns pink and is cooked through. 

To serve, place on serving platter and pour the sauce evenly overall.

Note: File Photo

BEEF AND PASTA - ASIAN STYLE

3/4 top beef sirloin steak, i-inch thick

4 oz whole-wheat thin spaghetti (use a low/no carb pasta)
2 tbsp orange juice +enough water to make 1/4 cup
2 tbsp hoisin sauce
1 tbsp reduced-sodium soy sauce
1/2 tsp toasted sesame oil
dash ground red pepper
1 garlic clove, minced
10-oz fresh asparagus, trimmed, cut into 1-inch pieces
1 medium carrot, cut into thin strips
1 small red onion, cut into wedges

Trim fat from the steak.  Partially freeze so you can slice easily.  Slice steak across the grain into thin bite-size strips; set aside.

Cook the pasta according to the package directions but omit any salt, oil or butter if called for.  Drain the pasta, cover and keep warm.

Meanwhile make the sauce by stirring together the orange juice/water mixture, hoisin sauce, soy sauce, toasted sesame oil and the ground red pepper.

Coat a wok or 12-inch skillet with nonstick cooking spray.  Preheat over medium-high heat until a drop of water sizzles.  Add the garlic and stir-fry for 15 seconds.  Add the asparagus and carrot strips, stir-fry for a minute.  Add the onion; stir-fry 2 to 3 more minutes until the veggies are crisp-tender.  Remove the vegetables and set aside.

Add the beef to skillet (or wok) and stir-fry 3 minutes or until of your desired doneness; add the vegetables back into the skillet.  Drizzle the sauce over the meat and veggies, heat through.  Serve mixture over the hot spaghetti.

Yield: 4 servings
Approximately per serving: 330 cal, 35 g carbs to 26 g protein
Diabetic exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat

Note: File Photo