ITALIAN-FLAVORED HAM OMELET

 

8 large eggs

1/2 tsp oregano
1/2 tsp basil
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
1/2 tsp dried onion flakes
1/2 tsp hot sauce, optional
1 tbsp butter
1 medium tomato, chopped
1/3 cup finely chopped lean cooked ham

In a mixing bowl, using a fork, beat the eggs, oregano, basil, salt, pepper, garlic powder, onion flakes, and hot sauce only until blended.

Melt the butter in a medium nonstick skillet or omelet pan.  Add the above mixture to the pan.  As omelet cooks gently lift the edges of the omelet with a spatula, tilting pan so uncooked mixture flows under the cooked mixture.  Continue until the eggs are set.

Gently loosen the omelet with a large spatula and slide onto serving plate. To serve, divide the omelet into 4 to 5 equal portions and serve while hot.

file photo for reference

TUNA CUCUMBER SNACK BITES

1/2 block (8-oz size) light cream cheese

1 can (6-oz) tuna packed in water; drain well
1 tbsp chopped fresh parsley
1 tbsp minced onion
1/2 tsp oregano
1/2 tsp freshly ground black pepper
1/4 tsp lemon juice
18 thick slices of cucumber (seedless works best)

Preheat oven to 500 degrees.
Spray a baking sheet lightly with nonstick cooking spray; set aside.

Combine the cream cheese, tuna, parsley, onion, oregano, pepper, and lemon juice; mix together well.

Top each of the cucumber slices with approximately 1 rounded tablespoon of the tuna mixture covering tops of cucumbers completely.

Set the tuna topped cucumbers on the prepared baking sheet and bake at 500 degrees for about 10 minutes until the tops are puffed up and browned.

Note: Stock photo for reference only.

GARBANZO BEAN SKILLET DISH

 

2 cans garbanzo beans, rinsed and drained

2 garlic cloves, minced
1 cup chopped yellow onion
1/4 cup vegetable or chicken broth
1/2 large red bell pepper, sliced
1/2 large green bell pepper, sliced
1/2 large yellow bell pepper, sliced
1 can (28-oz) diced tomatoes
1 bay leaf
2 tbsp ripe olives, diced
1 tsp ground ginger
1 tsp ground cumin
1 tsp ground turmeric
2 tbsp lemon juice
1/2 tsp grated lemon rind

Spray a large nonstick skillet lightly with nonstick cooking spray and heat over medium heat.  Add the garlic and onion along with the broth and cook a couple of minutes.  Add the red, green, and yellow peppers, stirring well.  Cook 2 to 3 minutes.

Add the beans, tomatoes, bay leaf, olives, and spices; stir well to mix.  Reduce heat and simmer until the peppers are tender.  Remove the bay leaf; add the lemon juice and lemon rind.  Taste and add more seasonings, if desired.

Yield: 6 servings

.File Photo

SAGE MEATLOAF

1 1/2 lb lean ground beef (or ground poultry)

2 eggs, beaten
3/4 cup low-fat milk
1/2 cup whole-grain bread crumbs
1/4 cup chopped onion
2 tbsp fresh snipped parsley
1 tsp salt
1/2 tsp ground sage
1/8 tsp freshly ground black pepper
1/4 cup catsup
1 tbsp Splenda brown sugar blend
1 tsp dry mustard

Preheat oven to 350 degrees.

In a large mixing bowl, combine the ground beef, eggs, milk, crumbs, onion, parsley, salt, sage, and pepper until well combined.  Shape into a loaf and place in baking pan; bake at 350 degrees for 45 to 50 minutes.

Combine the catsup, brown sugar blend, and mustard.  Remove meatloaf from oven and spread catsup mixture over the top.  Return to the oven and bake another 10 minutes.

Allow meatloaf to set 5 minutes or so before slicing to serve.

 

File Photo

THE LATE RESTAURANTEUR B. SMITH'S CHOCOLATE CHIP COOKIES

Note: I have had this recipe for many years. The changes I make to suit me are listed at the bottom. This recipe is easily adaptable. Make it to suit your tastes and needs.

2/3 cup stick butter or margarine, softened
2 eggs
2 teaspoons vanilla
2/3 cups Equal Spoonful or 16 packets Equal sweetener*
2/3 cup firmly packed light brown sugar*
1 1/2 cups all-purpose flour*
1 teaspoon baking soda
1/2 teaspoon salt
1 cup semi-sweet chocolate chips or mini chocolate chips*

Beat butter with electric mixer until fluffy.  Beat in eggs and vanilla until blended.  Mix in Equal and brown sugar until combined.

Combine flour, baking soda and salt.  Mix into butter mixture until well combined.  Stir in chocolate chips.

Place teaspoonfuls of dough on ungreased baking sheet.  Bake in preheated 350 degree oven 8 to 10 minutes or until light golden brown in color.  Remove to wire rack to cool completely.

Yield: 4 dozen

*The recipe above is Ms. Smith's direct recipe and it is approved by the American Diabetes Association.  However, I make the following changes for myself:
2/3 cups Splenda granulated instead of the Equal
1/3 cup + 1 tbsp firmly packed Splenda brown sugar blend instead of brown sugar
1/2 cup all-purpose flour and 1 cup whole-wheat flour instead of 1 1/2 cups all-purpose flour
1 cup sugar-free chocolate chips instead of regular
I also add at least a half cup of pecans or walnuts since they are helpful in controlling blood sugar.

Per Cookie (following exactly Ms. Smith's recipe): 67 calories, 1 g protein, 8 g carbs, 4 g fat, 16 mg cholesterol, 80 mg sodium
Exchanges = 1/2 starch, 1 fat

GRILLED HAM STEAK

1 (1-lb) ham steak

1/4 cup apricot spreadable fruit
2 tsp Dijon mustard
2 tsp cider vinegar

Combine the apricot spreadable fruit, Dijon mustard, and the cider vinegar together in a small bowl. Grill the ham steak over hot heat while brushing with the sauce occasionally. Grill until browned on both sides, about 10 minutes.
Yield: 4 serving
Per serving: 238 calories, 2 g carbs, 24 g protein making this a diabetic-friendly recipe.

Note: File Photo

A TOUCH OF ORIENTAL PORK TENDERLOIN

 

1 lb pork tenderloin

6 tbsp low-sodium soy sauce
1/4 cup no sugar added apple juice
1 tbsp Splenda brown sugar blend
2 tbsp cider vinegar
1/2 tsp red pepper flakes
sprinkling of freshly ground black pepper
2 tbsp sliced green onions, optional
nonstick cooking spray

Combine the soy sauce, apple juice, Splenda, vinegar, and red pepper flakes together in a bowl; stir until well blended.  Divide mixture in half and set 1/2 aside.

Place the tenderloin in a pie plate or shallow dish; pour half the above mixture over the meat.  Cover tightly with plastic wrap and allow to marinate at least 15 minutes but up to overnight, refrigerated.  Turn often during the 15 minutes.

Preheat oven to 425 degrees.
Spray a baking sheet or pan with nonstick cooking spray.

Remove tenderloin from the marinade and throw out the marinade.

Place the meat on the prepared pan and sprinkle black pepper over the tenderloin.  Bake at 425 degrees about 25 minutes or until cooked through.  Remove to cutting board and allow to set for 5 minutes before slicing to serve.

While meat rests, place the reserved sauce mixture in a small pan or skillet.  Bring to a boil over high heat and boil until reduced to about 1/4 cup.  Scrape bottom and sides of pan frequently during cooking. 

Arrange sliced pork on meat platter and pour sauce overall.  Sprinkle the green onions over the meat and sauce.

Yield: 4 servings

file photo

LOUISIANA-STYLE GUMBO

1/2 cup canola oil

1/2 cup white whole-wheat flour
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tsp Creole seasoning
2 tsp minced garlic
3 cans (14-oz each) low-sodium chicken broth
4 cups cooked diced or shredded chicken
1/2 to 3/4 lb andouille sausage, 1/4-inch slices
1 1/2 cups black-eyed peas
1 lb peeled, large raw shrimp
hot brown rice* for serving

In a soup pot or Dutch oven heat the oil over medium-high heat; gradually whisk in the flour and cook 5 to 8 minutes, whisking constantly, or until the mixture is chocolate colored but not burnt.

Reduce the heat to medium and stir in the onion, bell pepper, celery, Creole seasoning and garlic.  Cook the mixture while stirring constantly for 3 to 4 minutes.  Slowly stir in the chicken broth.

Add the chicken, sausage, and black-eyed peas.  Turn the heat back up to medium-high and bring the mixture to a boil.  Once gumbo starts to boil, reduce the heat to low and simmer, stirring occasionally, 20 minutes.  Add the shrimp and cook another 5 minutes or just until the shrimp turns pink.

To serve, ladle into bowls and serve topped with or over the brown rice.
*Rice may be omitted completely or you may use cauliflower rice, if desired.

 

File Photo

STREUSEL TOPPED SWEET POTATOES

NOTE: *I suggest cooking your own sweet potatoes to avoid the sugar even when using light syrup canned ones.

3 cans (1-lb each) sweet potatoes in light syrup, well drained & mashed*
1/2 cup sugar-free maple-flavored syrup
1 tsp grated orange peel
1/3 cup white whole-wheat flour
1/3 cup raw oats
1/4 cup rounded and firmly packed Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
4 tbsp butter
1/3 cup chopped pecans

Preheat oven to 350 degrees.
Lightly spray a 1 1/2 to 2-quart casserole dish with nonstick cooking spray.

In a mixing bowl, combine the mashed sweet potatoes, maple-flavored syrup, and orange peel until well blended.  Transfer to the prepared casserole dish.

In a medium mixing bowl combine the the flour, oats, brown sugar blend, and cinnamon; cut in the butter until the mixture resembles coarse crumbs.  Stir the pecans into the mixture and sprinkle over the top of the sweet potatoes.

Bake at 350 degrees for 35 to 40 minutes or until heated through.
Garnish with fresh parsley, if desired.

Yield: approximately 8 servings

File Photo

MARBLED CHOCOLATE LOAF CAKE

 

1 cup Splenda Granulated

1/4 cup sugar (or another 1/4 cup of Splenda if your diabetes is severe)
2-oz Neufchatel cheese
1/4 cup canola or coconut oil
2 large eggs
1 large egg white
1 tbsp vanilla extract
2/3 cup low-fat sour cream
1 1/3 cup white whole-wheat flour
2 tsp baking powder
dash of ground cinnamon
4 tsp unsweetened cocoa powder
4 tsp tap water

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

In large mixer bowl beat the Splenda, sugar, cheese, oil, eggs, egg white, vanilla extract, and sour cream until smooth.

Sift the the flour, baking powder, and cinnamon together a couple of times into a small bowl.

Remove 1/3 cup of the batter; set aside.  Pour the remaining batter into the prepared loaf pan.

Place the reserved batter back into the bowl and stir in the cocoa powder and water until well blended.  Pour over the batter in the pan.  Using a butter knife, swirl the chocolate mixture into the batter to marbleize.

Bake cake in center of oven for 30-35 minutes at 350 degrees.  Cake is done when a wooden toothpick inserted in the center comes out clean.

Allow cake to cool in the pan on a wire rack for several minutes then turn out onto a wire rack to cool completely.

Serve cake sliced into 1/2-inch slices with a dollop of whipped cream, if desired.

Splenda photo

REFRESHING STRAWBERRY LEMONADE

 3 cups water

1 1/2 cups Splenda Granulated
8 to 10 lemons (to make 2 cups juice)
1 pint fresh strawberries, halved (or frozen sugar-free, thawed)
1 liter sparkling water
lemon slices for garnish
fresh mint leaves for garnish, if desired

Bring the 3 cups of water and the Splenda to a boil in a 2-quart saucepan.  Reduce the heat and simmer, stirring often, until Splenda is completely dissolved.  Remove from heat and stir in lemon juice.  Set aside to cool completely.

Place the strawberries in blender with a half cup of the lemon mixture; blend until pureed.  Strain puree to remove seeds then add the puree to the remaining lemonade mixture.  Stir mixture well to combine.  Refrigerate until serving time.

To serve: Stir in the seltzer and pour lemonade over ice.  Garnish with lemon slices and mint leaves, if desired.

 

This is a file photo.

WISHING YOU A HAPPY VALENTINE'S DAY

 

DIABETIC-FRIENDLY COPYCAT BOSTON MARKET CRANBERRY WALNUT RELISH

 

1 orange

2 cups fresh or frozen cranberries (approximately 8-oz)
3/4 cup Splenda granulated
1/4 cup chopped walnuts

Finely grate 1/2 the zest of the orange into a medium saucepan; squeeze in all the juice.

Add the cranberries, Splenda, and walnuts to the saucepan and cook over medium low heat until the mixture thickens and the berries start to pop. Mixture should be stirred occasionally during the cooking process which will take about 10 minutes.

Remove pan from the heat and allow relish to cool.

Perfect with chicken, turkey, pork, etc.

Photo from Food Network

T0RTELLINI AND ZUCCHINI SOUP

 

• 2 tablespoon oil, olive, extra-virgin
• 2 large carrot(s), finely chopped
• 1 large onion(s), diced
• 2 tablespoon garlic, minced, minced
• 1 teaspoon rosemary, fresh, chopped
• 2 can(s) broth, vegetable, 14-ounce cans (use low-sodium broth to lower sodium numbers)
• 2 medium zucchini, diced
• 9 ounce(s) tortellini, cheese-filled, fresh or frozen preferably spinach and cheese, (about 2 cups)
• 4 medium tomato(es), plum, diced
• 2 tablespoon vinegar, red wine

1. Heat oil in a Dutch oven over medium heat. Add carrots and onion; stir, cover and cook, stirring occasionally, until the onion is soft and just beginning to brown, 6 to 7 minutes. 

 

2. Stir in garlic and rosemary and cook, stirring often, until fragrant, about 1 minute.

 

3. Stir in broth and zucchini; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the zucchini is beginning to soften, about 3 minutes.

 

4. Add tortellini and tomatoes and simmer until the tortellini are plump and the tomatoes are beginning to break down, 6 to 10 minutes. Stir vinegar into the hot soup just before serving.

Yield: 6 servings

This easy healthy recipe and photo are from Eating Well. The nutritional information follows: Calories: 203, Saturated Fat: 2g, Sodium: 386mg, Dietary Fiber: 4g, Total Fat: 8g, Carbs: 28g, Cholesterol: 10mg, Protein: 7g

LINDA'S PEACH COBBLER

A few years ago I just had a craving for peach cobbler.  Since I didn't have any fresh peaches, I used Del Monte Orchard Select peaches in extra light syrup.  I used two jars and poured all the liquid off the second jar to cut way back on the sugar. Here is what I did.

2 tbsp butter
1 cup Splenda Granulated
1 cup low-fat milk
1 1/4 cup white whole-wheat flour (Diabetics should not use refined flour)
2 tsp baking powder
1/4 tsp salt, optional
1 tsp ground cinnamon (this will help to counteract the sugar)
2 jars (20-oz each) sliced peaches
A sprinkling of raw oats (the oats work with the whole-wheat flour to slow down sugar absorption)

Preheat oven to 350 degrees.
Melt the butter in a 9 x 13-inch baking pan.

In a medium mixing bowl combine the Splenda, flour, baking powder, salt, and cinnamon; add milk and stir to blend well.  Spread batter evenly over the bottom of the pan.

Drain most of the juice from 1 jar of peaches.  Pour the peaches with the juice over the batter in pan.  Add the drained peaches, filling in any bare spots over the batter then adding any liquid remaining in jar. 

Sprinkle the raw oats overall.

Bake cobbler at 350 degrees 1 hour or until lightly browned, bubbly, and cooked through.

Serve with sugar-free ice cream, if desired. (I'm not fond of ice cream so I do not use.)

Note a reasonable serving of this per day does not raise my blood sugar. Only you know your body and your blood sugar levels so make at your own discretion. I am a controlled diabetic whose A1C is usually between 5.and 6.

NOT YOUR USUAL VEGETABLE SOUP

1 tbsp canola or olive oil

1 medium-size green bell pepper, diced
1 medium-size red bell pepper, diced
1 medium-size yellow onion, chopped
2 cups chopped eggplant
1 cup sliced mushrooms
2 garlic cloves, minced
1 tbsp dried basil
2 tsp dried oregano
1 can (14.5-oz) Italian-style diced tomatoes
3 cups water
1/2 cup vegetable broth
1 can navy beans
2 tsp Splenda granulated
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp dried parsley flakes
1 1/2 cup shredded mozzarella cheese

Heat the oil in a Dutch oven or soup pot.  Add the onion and bell peppers; cook until transparent - about 3 to 4 minutes, stirring several times.  Add the eggplant, mushrooms and garlic, oregano, and 2/3s of the basil;  cook another 3 to 4 minutes, stirring often.  Add the diced tomatoes, water, and vegetable broth; stir well,  Stir in the beans, Splenda, salt, pepper, and parsley flakes; cover, and simmer for about a half hour to 45 minutes, stirring 3 or 4 times during cooking.

Remove from heat and let stand about 5 minutes.  Dip soup into serving bowls and top each of 6 bowls with a fourth cup of the shredded mozzarella.

BARBECUED CHICKEN FOR SANDWICHES

3 lbs skinless boneless chicken breasts and thighs, cooked and shredded

1 cup sugar-free catsup

1 3/4 cups water
1 medium-size onion, chopped fine
1 tsp salt
1 tsp celery salt
1 tsp chili powder
2 tbsp Splenda brown sugar blend, packed
1 tsp hot pepper sauce
1/4 cup Worcestershire sauce
1/4 cup red wine or balsamic vinegar
6-8 whole-grain sandwich rolls, buns, thins, or your favorite low-carb bread
pickle slices, optional

In a large saucepan, combine the chicken, catsup, water, onion, salt, celery salt, chili powder, Splenda, pepper sauce, Worcestershire sauce, and vinegar. Heat on medium until hot then lower temperature to simmer and simmer for 1 1/2 hours. A crock-pot works well for this if you are busy and don't want to have to keep an eye on the pan on the stove.

Note: File photo

MINI TOSTADA APPETIZERS/SNACKS

 

1 lb lean ground beef, chicken or turkey

1 tbsp instant minced onion
1 tsp garlic powder
1 can (8-oz) refried beans
1 can (4-oz) chopped green chilies
1/2 cup taco sauce (watch sugar content)
48 round tortilla chips
1 cup shredded low-fat cheddar cheese
Sour cream for garnish, if desired
Chopped green onion for sprinkling, if desired

Preheat oven to 375 degrees.

In a large skillet over medium heat brown the ground meat with the onion until beef is cooked.  Drain mixture in a colander and wipe out the skillet with a paper towel.

Return the meat/onion mixture to the skillet and add the garlic powder, beans, chilies, and taco sauce, cooking while stirring until bubbly and heated through. 

Lay the tortilla chips out in a single layer on baking sheet/s.  Top each chip with a heaping tablespoonful of the beef mixture.  Sprinkle the cheese over the beef mixture.

Bake at 375 degrees for 2 minutes or until the cheese is melted.

Top with a dollop of sour cream and sprinkle with chopped green onion, if desired.

Note: The meat and beans make this a good diabetic snack/appetizer. There is plenty of protein to counterbalance the carbs.

DOUBLE CHOCOLATE CUPCAKES WITH FUDGE FROSTING

 

1 box (16-oz) sugar-free Devil's Food Cake Mix

1 cup sugar-free chocolate chips
1 medium-size very ripe banana
1 tub (16-oz) sugar-free Fudge Frosting
additional chocolate chips for garnish, if desired

Preheat oven to 350 degrees (or whatever the directions for your cake mix says).
Line 30 muffin cups with cupcake liners; set aside.

In a medium mixing bowl or large mixer bowl, prepare the cake mix as directed on package.  It is important to use canola, olive or coconut oil when the recipe calls for oil.  Mash the banana and add to the mixture, mixing until banana is no longer visible in the mix and batter is smooth.  Stir in the chocolate chips.

Pour batter into the prepared muffin tins filling each about 2/3s full.  Bake according to the cake mix package directions.

Remove cupcakes from the muffin tins and place on a wire rack to cool completely.

When the cakes are completely cool, frost with the fudge frosting.  Sprinkle a few chocolate chips over the top as a garnish, if desired.

Yield: 30 cupcakes.

NOTE: This is another of my recipes born out of a desperation for a good chocolate cupcake shortly after being diagnosed with diabetes 16 years ago.

BORDER-STYLE MEATLOAF

For those of you, like me, who like a good meatloaf from time to time, I have found this recipe works for me. Instead of bread as a filler it uses plain cornmeal. The onion, cilantro, and chilies give it flavor as well as work good in our bodies.

1 lb lean ground beef
1/2 cup finely chopped onion
1/4 cup chopped fresh cilantro leaves
1 can 4-oz) chopped mild green chilies
2 egg whites
1/2 cup cornmeal (not cornbread mix!)
1 1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp black pepper
1 can (8-oz) tomato sauce, divided
2 tbsp ketchup

Preheat oven to 350 degrees.
Spray a baking sheet that has sides, or a loaf pan with nonstick cooking spray; set aside.

In a medium-size mixing bowl combine the ground beef, onion, cilantro, chilies, egg whites, cornmeal, cumin, salt, pepper, and half the tomato sauce.  Mix the ingredients together well, using hands if necessary.

In a small bowl or cup combine the last half of the tomato sauce and the ketchup.

Place mixture in the prepared loaf pan or shape into a loaf and place on prepared baking sheet; spread the tomato sauce/ketchup mixture evenly over top of the meatloaf.

Bake for 55 minutes at 350 degrees.
Allow the meatloaf to stand 5 to 7 minutes before slicing to serve.
Yield: 6 servings.

File photo of this recipe.

VEGGIE BAKED FLOUNDER

 

1/2 to 2/3 cup sliced green onions (depending on your taste for onion)

1/2 to 3/4 cup sliced fresh white mushrooms (depending on your love of mushrooms)
2 lbs flounder fillets*
1 tsp dried marjoram
1/2 tsp salt
1/8 tsp lemon pepper (or black pepper)
2 tbsp chicken broth
2 tsp lemon juice
1/4 cup shredded reduced-fat Mexican-style cheese
1/4 cup whole-wheat breadcrumbs
2 tbsp butter, melted

Preheat oven to 400.

Coat a 13 x 9-inch baking dish with nonstick cooking spray. Sprinkle the green onions over the bottom of the pan. Cover onions with mushrooms. Arrange the fish over the vegetables overlapping the thin part over the thick part of the next fillet. Sprinkle with the salt, marjoram, and lemon or black pepper. Combine broth and lemon juice and pour over the fish. Sprinkle with the breadcrumbs and cheese. Drizzle with the melted butter. Leave uncovered and bake in a 400-degree oven 10 to 15 minutes until the fish flakes easily with a fork.

Yield: 6 servings

*Sole also works well.
Per serving: 212 cal, 7 g (4 sat) fat, 86 mg chol, 438 mg sodium, 5 g carbs, 1 g fiber, 31 g protein.
Diabetic exchanges: 4 very lean meat, 1 fat, 1/2 starch

clipart

EASY, HEALTHY BEEF, BROCCOLI, ORANGE KABOBS

 

3 tbsp Mrs. Dash Garlic and Herb Blend, divided

1 lb boneless sirloin, cubed 1 1/2-in size
3 pieces fresh broccoli, approximately 3-inches long
1 medium orange, unpeeled, cut into 8 circular slices
1 tbsp finely grated ginger

Preheat grill or saute pan to medium heat.

Thread the sirloin cubes, orange slice, and broccoli onto 4 skewers (if using wooden skewers, soak in water first), alternating in the order listed. 

Sprinkle the ginger over the kabobs then roll each in 1 1/2 tablespoons of the herb blend.

Cook in the pan or on a grill (broiler may also be used) approximately 5 minutes on each side for medium done.

Remove from heat, sprinkle with the remaining herb blend and let meat rest for a couple of minutes before serving.

 

Note: File Photo

MINTY PASTA-VEGGIE DISH

 

1 lb whole-wheat rotini pasta

3 tbsp olive or canola oil
1/2 cup chopped walnuts
1 lb mixed yellow and zucchini squash, sliced in half lengthwise then slice into half circles
dash of freshly ground black pepper
1/2 tsp salt
1 can (15 1/2-oz) garbanzo beans, drained and rinsed
2 tbsp chopped fresh mint
3/4 cup shredded Parmesan cheese

Cook pasta in lightly salted boiling water according to package directions drain.  Pour pasta to a large bowl and toss with 1 tablespoon of the olive or canola oil; set aside.

While pasta is cooking, toast the walnuts in a large saute pan over medium heat for about 5 minutes; toss once or twice during the toasting.  Set walnuts aside.

Heat the last two tablespoons of the oil, over medium-high heat, in the same pan you toasted the walnuts in.  Add the squash/zucchini mix, pepper, and half the salt to the skillet.  Cook 5 minutes until slightly tender but still crisp while stirring often.  Add the beans then return the walnuts to the skillet.  Cook until heated through, about two minutes.

Add the skillet mixture to the drained pasta in the large bowl.  Toss with the last half of the salt, the mint, and a half cup of the Parmesan.  Sprinkle the remaining fourth cup of the Parmesan overall.

Yield: Approximately 6 servings.

 

Note: File Photo 

Note: Unless you have a medical reason that prevents you eating nuts, do not leave out the walnuts.  Walnuts are very healthy, especially for diabetics. It is important that diabetics do not use regular pasta. Always use a whole grain or your favorite low carb pasta. Eat one serving only and eat it with a protein item such as a broiled or grilled chicken breast, lean pork chop, etc.

MINI LEMON TARTS WITH FRESH BERRIES

 

2 large egg yolks

3 tbsp butter, melted
1/2 cup powdered sugar*
2 tbsp lemon juice
1 tbsp grated lemon zest
1 tbsp Splenda granulated
24 mini frozen phyllo pastry shells
24 fresh raspberries (or blueberries)
24 mint leaves for garnish, if desired

Preheat oven to 350 degrees.

Whisk the egg yolks, melted butter, powdered sugar, lemon juice, lemon peel, and Splenda together in a small bowl.

Place the frozen shells on a baking sheet.  Spoon one spoonful of the filling mixture into each of the shells.  Bake at 350 degrees for about 13 to 15 minutes until the centers are set.

Remove from oven and cool on the pan on a wire rack.

To serve, top each tartlet with a fresh berry and add a mint leaf, if desired.

 

*If your diabetes requires you to eat no sugar at all, make your own diabetic "powdered sugar" by putting 3/4 cup of Splenda granulated in a blender with 2 to 3 tablespoons of cornstarch and process until it resembles powdered sugar. I also have people tell me they use Swerve; I have not personally tried it.

1 tart = around 80 calories, a gram of protein, and 10 grams carbs made with powdered sugar as stated in recipe.

CARAMELIZED GARLIC KALE

1 1/2 lbs fresh kale, discard stems, slice leaves into thin strips

2 cups water
1 tbsp olive or canola oil
8 garlic cloves, thinly sliced
1 tsp red wine vinegar
1/4 tsp salt
1/4 tsp red pepper flakes, optional

In a large saucepan, bring the kale and water to a boil over medium-high heat.  Place a lid on pan and cook approximately 8 minutes until the kale is tender but still bright in color.  Drain in a colander.

While kale cooks, heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, until garlic is golden brown.  Be careful not to burn garlic! Should take no longer than 4 minutes to get golden brown.

Add the drained kale, the vinegar, salt, and red pepper (if using); stir to mix together well.

 

Note: File Photo

Yield: 4 to 6 servings

Per 1/2 cup - Approximately 83 calories, 4 g protein, and 13 g carbs.