DIABETIC-FRIENDLY WATERGATE SALAD

This is a salad. A serving with a protein item should be fine for most diabetics. This is not, however, a dessert. I do not recommend eating a bowl full at a time.

1 can (20-oz)crushed pineapple in juice, drained very well
1 box (3.4-oz) sugar-free pistachio pudding mix
1/2 cup marshmallows*
1 cup chopped pecans
1 tub (8-oz) frozen whipped sugar-free topping, thawed

In a large bowl combine the drained pineapple with the pistachio pudding mix until well combined. Stir in the thawed whipped topping and blend well. Stir in the pecans then gently fold in the marshmallows. Cover and refrigerate for at least an hour before serving.

Note: This salad can be made day ahead and refrigerated overnight making it great for busy cooks.

*Severe diabetics who have trouble controlling their blood sugar should omit the marshmallows.

Orange Cranberry Bundt Cake

2 cups white whole wheat flour

1 1/4 tsp baking powder
1/2 tsp baking soda
1 tbsp butter, softened
2 tbsp canola or olive oil
1 cup Splenda granulated
2 large eggs
2/3 cup plain fat-free yogurt
1/4 cup water
2 cups cranberries, chopped (may use frozen, no sugar added, thawed and chopped)
1 tsp finely shredded orange peel
"fake" powdered sugar*, optional

Preheat oven to 350 degrees.
Coat a 10-inch Bundt pan with nonstick cooking spray; set aside.

Stir the flour, baking powder, and baking soda together in a medium bowl; set aside.

In a large mixing bowl, beat the butter and canola oil together; add the Splenda and beat until fluffy.  Add the eggs, one at a time beating after each. 

Combine the yogurt and water.  Alternately add the flour mixture and the yogurt mixture to the Splenda mixture, beating after each addition just until combined.  Fold in the cranberries and orange peel.

Spoon the batter into the prepared pan, spreading evenly.

Bake at 350 degrees for approximately 40 minutes or until a wooden toothpick inserted in the center comes out clean.  Remove from oven and cool in pan on a wire rack for 10 minutes.  Remove cake from pan to the wire rack to cool completely.

If desired, sprinkle with "fake" powdered sugar.

Yield: 12 servings

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*Recipe is available on this blog. Swerve also has a good powdered sugar substitute.

Note: Remember this is a dessert and should be treated as such. Do not eat 2 or 3 servings at a setting. One serving per day! You can cut leftover cake into slices, put two at a time in quart baggies, put the baggies into a gallon baggie and freeze. You can take out a bag at a time as desired.

BANANA-SPICE-NUT MUFFINS

This is my own recipe creation I came up with after my diabetes diagnosis several years ago.

2 3/4 cups white whole-wheat flour

2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp ground cinnamon
1 tsp nutmeg
1/4 tsp ground ginger
1/3 cup unsweetened applesauce
1/3 cup canola oil
1 cup Splenda granulated
2 tbsp water
1 tbsp apple cider vinegar
2 large eggs or 1/2 cup egg substitute
1 1/2 cup mashed ripe bananas
2 tsp vanilla extract
1 cup chopped pecans
canola oil cooking spray

Preheat oven to 350 degrees.

In a medium bowl combine the flour, baking powder, baking soda, salt, cinnamon, nutmeg, and ginger.  Stir to mix together well; set aside.

In a large mixing bowl, combine the applesauce, canola oil, and Splenda with an electric mixer until well blended.  Mix in the water, vinegar, eggs, bananas, and vanilla extract.

Gradually mix in the flour mixture until well combine.  Stir in the nuts.

Spray muffin cups with the nonstick cooking spray and divide batter into the cups.

Bake at 350 degrees until a wooden toothpick inserted in the centers comes out clean.  Time will vary depending on mini muffins, regular muffins, or jumbo size muffins.

Yield: I made 24 mini muffins and 9 regular-size muffins.

SPICED OATMEAL

 

3 cups water

1 cup steel-cut oats
3/4 tablespoon Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
dash of salt
1/8 tsp ground ginger
1/8 tsp ground nutmeg
1 tbsp ground flaxseed
milk or cream, if desired

In a 2-quart heavy-duty saucepan combine the water, oats, Splenda, cinnamon, salt, ginger, nutmeg, and flaxseed.  Bring the mixture to a boil and reduce the heat to simmer.  Simmer, uncovered, 10 to 15 minutes or until of the desired consistency; stir occasionally during cooking.

If desired, stir a little milk or cream into the oatmeal before serving. I like to top my serving with some fresh fruit.
Yield: 3 cups

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RANCH GREEN BEAN AND MUSHROOM CASSEROLE

nonstick cooking spray

1 1/2 lbs fresh green beans, trimmed
2 tbsp butter
3 tbsp white whole-wheat flour
1 tbsp dry Ranch salad dressing mix
2 to 3 grinds of fresh ground black pepper
1 1/2 cups fat-free milk
1 cup chopped onion
2 garlic cloves, minced
1 1/2 cups sliced fresh mushrooms
1 cup soft whole-grain breadcrumbs

Preheat oven to 375 degrees.
Lightly spray a 2-quart casserole dish with nonstick cooking spray; set aside.

Place the green beans in a saucepan and cover with water.  Bring beans to a boil and cook 15 minutes or until crisp-tender.

While beans cook, make the sauce in a medium sauce.  Belt the butter and stir in the flour, dressing mix, and pepper until combined.  Stir in the milk and cook slowly while stirring, until thickened.  Remove from the heat.

Cook a nonstick skillet with cooking spray and place over medium heat.  Add the onion and garlic to the heated skillet and sauté about 3 minutes or until tender.  Remove half from the skillet and set aside.  Add mushrooms to the skillet and continue cooking until tender, about 5 minutes.

Drain the green beans in a colander.  Place back in pan and add the mushroom mixture and the sauce, stirring to combine.  Transfer the mixture to the prepared baking dish.

In a small bowl, combine the reserved onions with the breadcrumbs and sprinkle over the beans.

Bake, uncovered, 25 to 30 minutes or until bubbly and lightly browned.

Yield: 8-10 servings

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MARINATED FLANK STEAK II

2 - 2 1/2 lb flank steak

2 garlic cloves, minced
1/2 cup olive or canola oil
1/4 cup red wine vinegar
3/4 cup white vinegar
salt to taste
freshly ground black pepper to taste

Place steak in a shallow glass baking dish. 

Combine the garlic, oil, vinegars, salt and pepper in a small bowl and mix together well.  Pour vinegar mixture over the steak; cover with plastic wrap and refrigerate for 12 to 24 hours.  Turn occasionally while marinating.

About an hour before cooking, remove the steak from the refrigerator. 

To cook, grill over a hot grill for approximately 8 to 10 minutes per side or until of desired doneness.  May also be cooked under the broiler, if desired.

To serve, cut diagonally across the grain into thin slices.

Yield: 4 to 6 servings

 

Note: File Photo

ANGEL FOOD CAKE WITH APRICOT CUSTARD

 

1 sugar-free angel food cake, cut into 10 wedges

4 eggs, separated
1 lemon
2 cups light cream
1/2 cup Splenda Granulated
2 tsp vanilla
3/4 tsp ground cinnamon
1/4 tsp salt
2 tbsp butter
2/3 cup sugar-free apricot preserves
Additional strips of lemon peel for garnish, if desired

Separate eggs; set aside.

Using a vegetable peeler, remove the peel from the lemon and place in medium saucepan.  Juice lemon into a small saucepan; set both saucepans aside.

Combine the cream and Splenda into the medium saucepan with the lemon peel.  Cook mixture over medium-low heat just until it comes to a simmer.

Whisk the egg yolks in a large bowl then whisk into the cream mixture.  Pour through a fine sieve, back into the pan to remove the lemon peel.  Cook, stirring gently, over medium-low heat for 15 minutes or until the mixture begins to thicken and bubble.  Remove from the heat and stir in the vanilla.  Cool down quickly by placing the pan in a bowl of ice water for 1 minute, stirring constantly.  Transfer to a bowl, cover, and set aside.

In a shallow dish whisk together the egg whites, cinnamon, and salt.

In a large skillet heat the butter over medium heat.  Dip the cut sides of the cake wedges into the egg white mixture.  Add the cake to the butter in the pan, half at a time.  Cook 2 to 3 minutes per side or until lightly browned.  Set wedges aside.

Add the preserves to the lemon juice in the small saucepan.  Heat over medium-high heat until the preserves are melted.

Pour 1/10 of the custard onto a dessert dish or plate.  Top with a slice of the cake.  Top the cake with the preserves.

Note: As with all diabetic desserts, do not over-indulge.  One piece is enough!!

BEEF TIPS WITH ZIP!

2 lbs beef stew meat
2 cups fresh mushrooms, sliced
1 can low-fat cream of mushroom soup, undiluted
1 envelope dry onion soup mix
1 cup sugar-free lemon-lime soda

Turn slow-cooker on low. Place meat and mushrooms in cooker. In a mixing bowl, combine remaining ingredients until well blended and pour over meat and mushrooms. Put cover on slow cooker and cook on low approximately 8 hours.

Serve over brown rice or whole-grain noodles.

Note: Without the rice or noodles, there are almost 3 times as many proteins as carbs. This allows you to have the rice or noodles. You could serve with cauliflower rice. (Personally, I like mine with a small serving of whole-grain noodles.)

File photo for reference only.

2 EGG MUSHROOM OMELET

1 fresh mushroom sliced

1/2 tbsp butter
2 large eggs
1 tbsp low-fat milk
salt and pepper to taste
fresh parsley sprig for garnish, if desired.

Melt the butter in a medium skillet and saute mushroom slices for a couple of minutes.

In a small bowl, mix the eggs and milk together; add the salt and pepper along with the sauteed mushrooms.  Pour into the skillet and cook without stirring for 2 to 3 minutes or until of desired firmness.  Fold omelet and place on serving plate.  Garnish with a fresh parsley sprig, if desired.

 

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BANANA AND CHOCOLATE CHIP MUFFINS

2 cups white whole-wheat flour

2 teaspoons baking powder

1/4 teaspoon salt

3/4 cup unsalted butter, softened

1/3 cup Splenda granular (or equivalent of your favorite sugar substitute)

1/3 cup packed Splenda Brown Sugar Blend or Swerve Brown Sugar substitute

1 teaspoon vanilla extract

3 medium ripe bananas, mashed

1 large egg

1 pkg sugar-free chocolate chips

Preheat oven to 350 degrees.

Spray 48 mini muffin cups or 24 regular muffin cups with nonstick cooking spray or line with paper cupcake liners; set aside.

In a medium mixing bowl combine the flours, baking powder, and salt. Set aside.

In a large mixing bowl combine the butter, Splenda both white and brown, and the vanilla; beat at medium speed of electric mixer until creamy. Beat in the mashed bananas and egg. Gradually mix in the flour mixture and stir in the chocolate chips. Spoon the batter evenly into the prepared muffin cups filling each cup about 2/3 full.

Bake muffins at 350 degrees for 15 to 20 minutes or until a wooden toothpick inserted in the center comes out clean. Allow to cool 10 minutes in the pans on a wire rack. Removeo the muffins to the wire racks to cool completely.

Yield: 48 mini muffins or 24 regular muffins. I like to make mini muffins. Generally, 3 minis are equal to one regular. I can eat two minis and still have less than one regular one. Just a little mind trick to help us diabetics eat less.

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PORK CHOPS & APPLES

 

1 tbsp canola oil
6 pork chops that total about 2 lb
2 tsp cornstarch
1 cup water, divided
1 packet dry onion soup mix
1 tbsp Splenda brown sugar blend
1 apple, cored & sliced

In a large skillet over medium-high heat, heat the oil; add the chops and brown on both sides - will take about 10 minutes.  Remove from pan and set aside.  Spoon fat off pan juices.

Stir the cornstarch and 1/4 cup of the water together in a cup until smooth. 

Add the remaining water, soup mix, and Splenda to the pan, stir to blend.  Add sliced apple - stir to coat.  Heat mixture to boiling.

Return chops to skillet; reduce heat to low.  Cover and cook 10 to 15 minutes or until chops are cooked through, stirring occasionally.

Remove the pork chops and apples to serving platter, keeping warm.

Stir the cornstarch mixture into the skillet drippings and bring to a boil over medium heat.  Cook, stirring, until thickened.  Spoon hot sauce over the pork chops and apples.  Garnish with a sprig of marjoram, rosemary, or parsley, if desired.

Note: Suggested apples for this dish are Granny Smith, Winesap, or Rome.

 

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TARTLET SHELLS

 

1 cup white whole-wheat flour*

1/4 tsp salt
5 tbsp cold butter, cut-up
2 tbsp sesame seeds
1 to 2 tbsp cold water
1/2 tsp cider vinegar

Place both flours and the salt in a food processor; pulse until blended.  Add the butter and sesame seeds; pulse until blended.  With the food processor running, add 1 tablespoon of the water and the vinegar; process until the mixture forms a ball, adding more of the water if needed.  Remove dough and shape into a log.  Wrap in plastic wrap and refrigerate for half an hour.

Remove dough from refrigerator and press 1 1/2 teaspoonful of dough into each ungreased miniature muffin cups, pressing gently over bottom and up sides of the cup.  Prick the bottom and sides of the dough with a toothpick or fork.  Bake at 400 degrees for 10 minutes or until the edges are lightly browned.  Allow shells to cool in the pan on a wire rack for 5 minutes before carefully removing to wire rack to cool completely.

To serve, fill with your favorite shrimp, mushroom, meat filling or fresh fruit and use as appetizers or snacks.

*May use 1/2 cup white whole-wheat flour and 1/2 cup garbanzo bean flour.

Yield: 2 dozen shells

Note: Shells may be made up to 24 hours in advance and stored, after completely cooled, in an airtight container.

 

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SOUTHERN DEVILED EGGS

This recipe was from the Chef's Market caterers in Nashville several years ago.  The eggs were part of Miranda Lambert's engagement party menu when she became engaged to Blake Shelton.

12 large eggs, hard-boiled and peeled
1/2 cup mayonnaise (Note: I only use olive oil mayo.)
1 1/2 tbsp sweet relish (Note: not to worry unless your blood sugar is highly out-of-control)
1 tsp smooth Dijon mustard
salt and pepper to taste
paprika, pickles, and pimentos, for garnish
2 green onions, julienned on the bias, for garnish

Halve the eggs lengthwise.

Remove the yolks and place them in a small bowl.

Mash the yolks with a fork and stir in the mayonnaise, relish, and mustard.  Add the salt and pepper to taste.

Fill the egg whites evenly with the yolk mixture.  Garnish with paprika, pickles, pimentos, and green onions.  Store covered in the refrigerator.

File Photo, not actual recipe.

Happy St Patrick's Day

 

SWISS CHARD WITH BACON

1 lb Swiss chard, trimmed, cleaned, coarsely chopped

2 slices bacon, cut-up
1 cup chopped yellow onion

Cook the bacon and onion together in a skillet over medium heat for about 8 minutes or until the onion is tender and golden brown.  Add the Swiss chard, cover and simmer for 2 minutes just until wilted.  Uncover and toss well.  Continue to cook for 10 minutes or until the chard is tender; stir occasionally while cooking.
I got his recipe and photo many years ago from a diabetic magazine.

BLUEBERRY-CITRUS MINI LOAVES

2 cus white whole-wheat flour

3/4 cup Splenda Granulated
1/2 tsp salt
1/2 tsp baking soda
1 egg
3/4 cup no-sugar-added orange juice (best to use fresh-squeezed)
1 tbsp ground flaxseed
1/4 cup canola oil
1 tbsp orange zest
1/2 cup fresh or frozen blueberries (do not thaw frozen berries)
1/4 cup chopped pecans

Preheat oven to 350 degrees.
Coat two 5 3/4-inch x 3-inch x 2-inch loaf pans with nonstick cooking spray.

In a large mixing bowl, combine the flour with the Splenda, salt, and baking soda.

In a small mixing bowl, whisk together the egg, orange juice, flaxseed, oil, and zest; stir into the flour mixture just until moistened.  Gently fold in the blueberries and pecans.

Divide the mixture evenly into the two prepared loaf pans.  Bake at 350 degrees for 40 to 45 minutes or until a toothpick inserted in the centers comes out clean. 

Remove from oven to wire racks and allow to cool 10 minutes before removing from pans to cool completely on wire racks.

Yield: 2 loaves
Note: Quantity counts. Do not sit down and eat a whole loaf!

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BANANA-NUT BREAD COOKIES

Several years ago, I made banana pudding for the diabetic dessert at the church luncheon.  I had a couple more bananas I needed to use and also wanted to take something to a friend who doesn't eat sugar.  I thought I would try some banana cookies and I'm glad I did.  These are almost like banana bread, so much so I call them banana bread cookies.  The taste is a lot the same but a cookie is so much more convenient.  I hope you will like them.

1/2 cup canola or olive oil
1/4 cup ground flaxseed
3/4 cup Ideal brown sugar substitute*
2 medium to large bananas**, mashed
1 large egg
1/2 tsp lemon flavoring***
1/2 tsp vanilla flavoring
2 cup white whole-wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup chopped pecans

In a 2-quart mixing bowl, using an electric mixer, mix together the canola oil, flaxseed, and brown sugar substitute until well blended.  Add the bananas and mix in well.  Add the egg and the flavorings and beat to combine.

Combine the flours, baking powder, baking soda, and salt.  Gradually add the mixture to the banana mixture.  Stir in the pecans.

Lightly spray cookie sheets with nonstick cooking spray.  Place cookies by heaping teaspoonfuls or scant tablespoonfuls approximately 2-inches apart on the cookie sheets.  Bake at 350 degrees 8 to 10 minutes or until the edges are lightly browned.

Yield: 2 to 3 dozen cookies

*Locally I get this brand at Albertson's and Kroger.  Kroger also sells it under the Kroger brand but it says Ideal on the back.  If you don't have it, use something similar or 1/2 cup Splenda brown sugar blend.
**You want at least a level cup of mashed bananas.
***You can substitute another half teaspoon of vanilla extract or if you miss the butter in this cookie, use butter flavoring.  I eliminate almost all butter from my baking, so I am used to not having the butter flavor.  If you miss it, substitute butter flavoring here.

QUICK AND EASY CHICKEN SCALLOPINI

4 chicken cutlets OR 4 (skinless boneless chicken breast halves pounded to 1/3-inch thickness

1 large egg white
1 tsp water
1/4 cup unseasoned whole-grain or low-carb bread crumbs
2 tsp canola oil
lemon wedges for serving, if desired

Beat the egg white with the water in a shallow dish or pie plate. Place breadcrumbs in another shallow dish or pie plate right next to the egg white dish.

Dip chicken pieces, one at a time, into the egg white mixture, allow excess to drain off then dredge in the crumbs on both sides.  Coat lightly but all over.

Heat the oil in a large skillet over medium-high heat.  Add the chicken cutlets and cook about 3 minutes or until browned on bottom side.  Turn chicken, turn heat to medium and cook another 3 to 5 minutes until chicken is browned and cooked through.  Chicken should no longer be pink in the middle.  You will have to watch careful so the chicken does not burn!

Serve chicken with the lemon wedges, if desired.

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CHOCOLATE CHIP MERINGUE COOKIES

1/2 cup chopped nuts
2 egg whites
1/2 tsp vanilla extract
1/2 cup less 1 tablespoon Splenda granulated
1 tablespoon granulated sugar
1/2 cup sugar-free chocolate chips

Preheat oven to 200 degrees.
Line a couple of cookie sheets with parchment or baking paper; set aside.

Place nuts, I prefer pecans, in a shallow pan and bake at 200 degrees, stirring occasionally, until toasted; usually takes about 5 minutes.  Remove from oven and set aside.

Beat the egg whites and vanilla together with an electric mixer on high speed until foamy.  Add the Splenda and sugar to the egg whites, 1 tablespoon at a time, beating until stiff peaks form.  Gently fold in the toasted nuts and the chocolate chips.

Spoon the mixture onto the prepared cookie sheets by rounded teaspoonfuls.  Bake at 200 degrees for 2 hours.  Cool slightly on the cookie sheets then gently remove to wire racks to cool completely.

Yield: 3 dozen

This close-up picture allows you to see the airiness of the meringue.

Store cookies in an airtight tin.
This recipe is based on an idea I got from Splenda 15-16 years ago.

SPICY SCRAMBLED EGGS WITHOUT SALT

4 large eggs or 1 cup refrigerated egg substitute

1 tbsp low-fat milk
1 tbsp Mrs. Dash Extra Spicy Blend (or a similar product of your choice)
1/2 medium-size red bell pepper, finely chopped
1 small onion, finely chopped
nonstick canola or olive oil spray

Spray a heavy nonstick skillet with the oil spray.

Break eggs into a medium bowl and whisk with the milk until fluffy; add the seasoning blend.

Saute the bell pepper and onion in the skillet over medium heat until softened.

Add the whisked eggs to the skillet and reduce heat to low.  Stir gently while cooking until the eggs are set; 3 to 4 minutes.

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EASY LEMON BROCCOLI

1 medium-size lemon

2 pkgs (12-oz each) fresh broccoli flowerets
1 tbsp butter
1/4 tsp salt, optional
dash of freshly ground black pepper

Finely grate 1 teaspoon of peel from the lemon; set aside.

Squeeze 1 tablespoon of juice from the lemon; set aside.

Steam the broccoli approximately 6 minutes or until crisp tender.

In a large serving bowl, toss the broccoli with the lemon peel and juice, butter, salt, and pepper.

Yield: 4 to 6 servings

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TARAGON ROASTED TURKEY BREAST

1 (2 1/2 lb.) turkey breast half with bone in, thawed if frozen
1 1/2 tsp dried tarragon
1 tsp ground cumin
1/2 tsp ground allspice
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp ground red pepper
2 tsp grated orange peel
2 tbsp canola oil

Preheat oven to 400 degrees.

In a small bowl whisk together the tarragon, cumin, allspice, cinnamon, ginger, salt, black pepper, red pepper, orange peel, and canola oil until well blended.

Loosen skin from turkey and gently place tarragon mixture under the skin.

Place the turkey, skin side up, on a broiler pan lightly coated with nonstick cooking spray.  Bake at 400 degrees for 1 hour and 15 minutes or until it reaches an internal temperature of 180 degrees.

Remove from oven and remove skin from turkey but leave the tarragon coating in place.  Throw out the skin.

To serve, cut turkey into thin slices
Yield: 4 to 6 servings.

Note: File Photo

APPLE AND PEAR CRISP

Topping:

1/2 cup white whole-wheat flour
1 tbsp Splenda Brown Sugar Blend
1/4 cup Splenda granulated
1/4 tsp ground cinnamon
1 pinch ground nutmeg
4 tbsp cold, unsalted butter, cut into pieces

Filling:

4 large Macintosh or other tart apples
3 Bartlett or Anjou pears
2 tbsp Splenda granulated
3 tbsp apple juice concentrate

Preheat oven to 400 degrees.  Lightly butter a deep 2 to 2 1/2-quart baking dish; set aside.

To prepare topping: Pour flour, brown sugar, Splenda granulated, cinnamon and nutmeg together in a medium mixing bowl.  Stir well to blend; add the butter and mix with an electric mixer, using paddle attachment, until topping crumbly or sandy in texture.  Set topping aside and make the filling.

Peel, core, and thickly slice apples and pears.  Place the fruit in the buttered baking dish.  The fruit should be at least 2 1/2-inches thick in the bottom of the pan so add more fruit if necessary.  Add the Splenda and apple juice concentrate and toss mixture until coated.  Sprinkle the topping over the filling.

Bake at 400 degrees 40 to 50 minutes or until the fruit is tender and the topping is lightly browned.

Yield: 8 servings
Recipe and photo from Splenda but I changed all-purpose flour to white whole-wheat. I do not believe diabetics should ever use refined all-purpose flour. Also, I just use water in the filling instead of apple juice concentrate. You use what works best for you.

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SQUASH WITH CHICKEN

 

1/2 cup chopped onion
1/2 cup sliced celery
1 tsp butter
2 1/2 cups sliced yellow squash
1 cup sliced zucchini squash
1/2 cup chopped or shredded cooked chicken
2 tbsp water
1/2 tsp salt
1/4 tsp garlic powder
1/8 tsp red pepper flakes
1/8 tsp fresh ground black pepper

Melt butter in a large skillet; add onion and celery sauteing until tender. Stir in the yellow squash and zucchini. Add the chicken, water, and spices. Cover and bring to a boil. Reduce heat to simmer and cook about 10 minutes or until the vegetables are tender. Stir frequently during cooking.

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ORIENTAL NOODLES WITH CHICKEN

 

1 lb cooked and shredded boneless, skinless chicken breast halves

8 oz whole-wheat* thin spaghetti, cooked according to the pkg directions
1 1/2 tbsp dark sesame oil
2 tbsp rice vinegar
2 tbsp light soy sauce
2 tbsp water
2 tsp firmly packed Splenda Brown Sugar Blend
1 1/2 cups chopped red cabbage
1/3 cup chopped green onions, including tops
2 tbsp chopped peanuts
2 tbsp chopped cilantro

Using a wire whisk, combine the sesame oil, vinegar, soy sauce, water, and brown sugar in a large bowl until well blended.

Add the chicken, spaghetti, cabbage, and green onions to the vinegar mixture, tossing to coat well.

Sprinkle the peanuts and cilantro over all before serving.

*May use your choice of no/low carb noodles - this will change the nutritional numbers below

Yield: 6 servings
Per serving: Approximately 280 calories, 34 g carbs, 22 g protein.  This is a very good carb to protein ratio for diabetics.  So, diabetics, you can get your pasta fix with this meal!

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SPICED APPLE BUTTER

 

9 cups unsweetened applesauce

5 cups Splenda granular
1 tsp cinnamon
1/2 tsp cloves
1/2 tsp allspice
1/2 tsp ground ginger
Place all the ingredients in a crock-pot or slow cooker. Place lid on cooker and cook mixture on high for about 30 minutes. Reduce heat to low and cook until red and thick, about 18 hours. It is not necessary to stir unless you just want to.

Can in hot jelly or pint jars or keep in refrigerator for several weeks. Canned in jelly jars this makes good food gifts.

Use on a thin slice of whole-grain or low-carb bread or toast. Also good as a side with pork, chicken, etc.

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ORANGE-CHICKEN QUINOA

 

2 tsp canola oil

1 lb thin-sliced boneless skinless chicken, cut into strips
1 cup water
1/2 cup uncooked quinoa
1 tbsp cornstarch
1 cup fresh orange juice
1 tbsp reduced-sodium soy sauce
1 tbsp grated fresh ginger
1/2 cup sliced green onion
1 cup sliced carrots
6-oz snow peas, ends cut off
1/4 tsp red pepper flakes

Heat the canola oil in a large skillet or wok over medium-high heat. 

Add the chicken to the hot oil and cook, stirring, about 6 minutes until no longer pink.  Remove from the skillet and keep warm.

Meanwhile, put the water and quinoa in a medium saucepan and bring to a boil.  Reduce to simmer, cover, and simmer until all water is absorbed.  This will take about 12 to 15 minutes.

Whisk the cornstarch, orange juice, and soy sauce together; add to the skillet.  Bring back to a simmer, stirring often.  Add the ginger and onion; cook a couple of minutes while stirring.  Add the carrots and snow peas; simmer 3 to 4 minutes just until crisp tender.  Add the chicken back to the skillet and heat through.  Turn off heat and let stand about 3 to 5 minutes before serving.

To serve, place the quinoa on serving plate and top with the chicken mixture.  Sprinkle with the red pepper flakes.

Yield: 4 servings.

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CREAMY COLE SLAW

1 1/2 cups olive oil mayonnaise

1/3 cup Splenda Granular or equivalent of your favorite sweetener
3 tbsp finely chopped sweet onion
2 tsp lemon juice
1 tbsp white vinegar
1/4 tsp celery seed
3/4 tsp salt
1/4 tsp black pepper
8 cups (1 large bag) shredded slaw mix
1/2 cup shredded carrots (if not included in slaw mixture)

Blend the mayo, Splenda, onion, lemon juice, vinegar, celery seed, salt and pepper in a large mixing bowl. Add the cabbage/slaw mixture and carrots, if using. Stir until well mixed.

Refrigerate 2 hours before serving.

Yield: 10 servings

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SPICY HAM & GREENS QUICHE

 

1 cup chopped cooked ham

1 1/2 tsp olive or canola oil
1/2 pkg (16-oz size) frozen chopped collard greens, thawed and drained
1/2 cup diced onion
1/4 cup chopped mushrooms
1 1/2 cups shredded pepper Jack cheese
1 cup low-fat milk
2 large eggs or 1/2 cup egg substitute
1/2 cup low-fat Bisquick or similar product
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Heat the oil in a large skillet over medium-high heat; add the ham and sauté until browned.  Add the greens, onion, and mushrooms; sauté approximately 5 minutes until liquid evaporates and onion and mushrooms are tender.

Layer half the ham mixture in the prepared pie plate; top with half the cheese.  Repeat the layers with the remaining ham mixture and remaining half of the cheese. In a mixing bowl, whisk together the milk, eggs, Bisquick, salt and pepper; pour over the layered ingredients in the pie plate.

Bake quiche at 400 degrees for 25 to 35 minutes or until a knife inserted in the center comes out clean.

Allow quiche to stand 10-12 minutes before cutting to serve.

Yield: 8 servings

 

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TASTY CHERRY PIE

sugar-free whole-wheat pastry for a 2-crust pie*
1 to 1 1/2 cups Splenda** granulated (depending on the tartness of your cherries)
4 tbsp minute tapioca
4 cups tart pitted cherries (fresh, frozen, canned - your choice)
1/2 tsp almond extract
1/4 tsp ground cinnamon
1 tbsp butter

Line a 9-inch pie plate with pastry, leaving enough hanging over the edge to seal later.

In a 2-quart saucepan, combine the Splenda and tapioca until the tapioca is well blended into the Splenda.  Gently fold in the cherries, however, if you are using canned cherries, drain and add the juice to Splenda; set cherries aside.

Cook the mixture over medium heat, stirring continuously, until the mixture comes to a boil; remove from the heat.

Preheat oven to 400 degrees.

Stir the almond extract, cinnamon, and butter into the cherry filling; add the cherries if using canned ones.  If you want a really red pie, add a drop of red food coloring.  Allow the mixture to cool before adding to the crust.

Place the cooled filling into the prepared pie shell.  Cut air vent slits in the pastry for topping the pie, place over filling.  Seal and flute the edges.

 

Note: File Photo 

*Make your own using white whole-wheat flour.

**Or the equivalent of your favorite sweetener

ORZO PILAF

4 oz uncooked orzo

2 tsp olive or canola oil
1 small onion, diced
2 garlic cloves, minced
1 small zucchini, diced
1/2 cup chicken broth
1 can (14-oz) artichoke hearts; drain and cut into 4ths
1 tomato, chopped
1/2 tsp dried oregano
dash of salt
1/4 tsp freshly ground black pepper
1/2 cup crumbled feta cheese
sliced black olives for garnish

Cook the orzo according to package directions but omit any salt or fat.  Drain and keep warm.

Heat the oil in a large nonstick skillet over medium heat.  Add the onion to the skillet and saute about 5 minutes; add the garlic and cook, stirring 1 minute.

Add the zucchini and the chicken broth to the skillet; reduce heat and simmer 5 minutes; zucchini should be crisp tender.  Stir the orzo into the skillet. Add the artichoke hearts, tomato, oregano, salt, and pepper to the skillet and cook, stirring, for another minute or until heated through.

Sprinkle with the feta cheese and olives.

Yield: 6 servings of 1/2 cup each
Per serving: 7 g protein to 23 g carbs.  Serve with fish or a lean piece of meat for more protein.

 

File Photo