PASTA WITH CHICKEN AND BRUSSELS SPROUTS

 

1/4 lb boneless, skinless chicken breast, cut into 1/2-inch cubes
8 Brussels sprouts, trimmed & sliced
1 large fennel bulb, trimmed, quartered, sliced
2 medium tomatoes, seeded & chopped
1/4 cup lemon juice
1 tbsp olive or canola oil
1 tsp minced garlic
1 cup cooked whole-wheat rotini pasta (or your favorite low-carb pasta)
2 tbsp grated Parmesan cheese

In a large bowl, combine the chicken Brussels sprouts, fennel, tomatoes, lemon juice, oil, and garlic.

Lightly coat a large nonstick skillet with nonstick cooking spray; heat over medium heat.  Add the chicken/vegetable mixture and cook, covered, about 15 minutes or until the chicken is cooked through and the veggies are tender.

Add the pasta to the skillet and cook until heated through.  Sprinkle each serving with the Parmesan cheese.

Yield: 2 servings of 315 calories, 38 g carbs, and 23 g protein each. This is a great carb to protein ratio for diabetics. A diabetic meal should have at least 1/3 as many proteins as carbs. This recipe is considerably more.
Below is the file photo of this recipe.

ICED CAPPUCCINO

 

1 cup sugar-free frozen vanilla yogurt

1 cup cold strong-brewed coffee (Hint: Brew with a pinch of ground cinnamon for added flavor.)
1 tsp unsweetened cocoa powder
1 tsp vanilla extract
1 packet of your favorite sugar substitute

Place all ingredients into a blender and process until smooth. Place container in the freezer until the sides and top of the mixture are partially frozen, approximately 1 1/2 to 2 hours.

Scrape down the sides of the blender container and process until mixture is smooth and frothy.

Yield: 2 servings

Note: To make an Iced Mocha Cappuccino, increase cocoa powder to 1 tablespoon.

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MAPLE-GLAZED CHICKEN BREASTS

6 skinless, boneless chicken breast halves

1 tbsp canola oil
1 tsp paprika
1 tsp salt
1/2 tsp cinnamon
1/2 tsp ground cumin
1/2 tsp dried tarragon
1/2 tsp freshly ground black pepper
2 tbsp sugar-free maple-flavored syrup
1 tbsp butter, melted

Preheat oven to 400 degrees.
Spray a baking sheet, with sides, with nonstick cooking spray.

Place the chicken breasts on the sprayed baking sheet and brush with the canola oil.

In a bowl, combine the paprika, salt, cinnamon, cumin, tarragon, and black pepper, mixing together well.  Coat the chicken breasts evenly with the mixture.

Bake chicken at 400 degrees for 15 minutes.

While the chicken bakes, combine the syrup and butter in a small bowl.  Brush half the mixture over the chicken and bake another 5 minutes.

Turn chicken over, brush with the remaining syrup and bake another 5 minutes or until the chicken juices run clear.
Yield: 6 servings
Note: Cinnamon boosts insulin so it is a very effective spice for diabetics.

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CHOCOLATE & STRAWBERRY FILLED CREAM PUFFS

PUFFS:

2 tbsp butter
1/2 cup water
1/2 cup white whole-wheat flour* (diabetics should never use all-purpose flour)
2 eggs

Lightly grease a cookie sheet and set aside.
Preheat oven to 400 degrees.

In a small saucepan, combine the butter and water; bring to a boil over medium heat.  Add the flour, stirring rapidly, and cook until the mixture forms a ball that stays together.  Remove pan from the heat and set aside to cool for 5 minutes.

Add the eggs, one at a time, beating after each until the mixture is shiny and smooth.  Drop the mixture into 8 equal mounds, 3-inches apart on the baking sheet.

Bake puffs at 400 degrees for about half an hour or until golden brown.  Remove from oven and split.  Remove any soft dough from the centers.  Allow to cool completely on a wire rack.

FILLING:

1 pkg (4-serving size) sugar-free instant chocolate pudding mix
1 drop of peppermint extract, optional
1 cup sliced fresh strawberries

Prepare the pudding mix according to the package directions using fat-free milk.  Stir in the peppermint extract, if using.  Cover with plastic wrap and refrigerate until chilled through.

To assemble and serve the cream puffs, spoon approximately a fourth cup of the chocolate pudding into the bottom portion of each of the puffs.  Top with the sliced strawberries and place the puff tops over the berries.

*You may use an equivalent amount of your favorite no carb/low carb product.

 File Photo used for reference only - not this recipe.

Remember this is a dessert and should be treated as one. This makes 8 cream puffs. One is a serving!

LAYERED TURKEY WITH GREEN BEANS & TOMATO SALAD

2 tbsp canola oil

1/4 cup white vinegar
1 tbsp Dijon mustard
1 tsp dried basil
2 cups diced cooked turkey
1 pkg (10-oz) frozen green beans, thawed & drained
1 tomato, chopped fine
1 tbsp sunflower seeds

Make the dressing, using a wire whisk, by mixing the oil, vinegar, mustard, and basil in a small bowl; set aside.

In a separate bowl, combine the turkey and half of the dressing; toss gently to combine.

Toss the well-drained green beans with the other half of the dressing.

To serve: On four salad plates, layer the turkey, then beans, and tomato.  Garnish each with a sprinkling of sunflower seeds.

 

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CHICKEN AND BEAN SOUP

This recipe should work well for most diabetics. Yes, one serving has 35 1/2 grams carbs but has almost as many proteins which makes it suitable for diabetics. I would suggest you eat this hearty soup without bread and/or crackers. Most of the carbs come from the beans which are healthy carbs. You can cut the carb count by using only one can of beans. All in all, this is a good diabetic ratio. And this is a diabetic magazine recipe.

4 slices bacon, cut-up
1 1/2 lb skinless boneless chicken thighs, cut into bite-size pieces
1 cup chopped onion
2 garlic cloves, minced
2 cups chopped plum tomatoes
1 tbsp dried oregano
2 tsp dried basil
1/2 tsp freshly ground black pepper
4 cups water
4 cups chicken broth
1 1/3 cups uncooked orzo
2 tbsp chopped fresh flat-leaf parsley
2 cans (15-oz each) great northern beans
2 tbsp white vinegar
1/2 tsp salt

Cook bacon in a Dutch oven over medium heat until crisp.  Remove bacon using a slotted spoon and set aside. 

Add the chicken pieces to the drippings in the Dutch oven and saute 6 to 8 minutes; remove from the pan.

Add the onion and garlic to the Dutch oven and cook 4 to 5 minutes or until the onion is tender.  Add the tomatoes, oregano, basil, and pepper; cook another minute while stirring constantly.  Return the bacon to the pan along with the chicken.  Stir in the water and chicken broth, scraping the bottom of the pan to loosen any browned bits.  Bring the mixture to a boil.

Add the orzo and cook 9 to 10 minutes until almost tender.  Add the beans and cook another 2 or 3 minutes until heated through. 

Remove soup from the heat and stir in the parsley, vinegar, and salt.

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Yield: 6 to 8 servings

Per 1 1/4 cups serving: Approximately 335 calories, 35 1/2 grams carbs, 26 grams protein

CHICKEN SAUERKRAUT PANINI

Yes, diabetics can enjoy a panini once in a while.  The key is in the bread.  Also use thin bread and always use whole-grain or low-carb bread.  No regular white bread!

8 slices thin firm whole-wheat or other whole grain bread
3/4 lb sliced cooked chicken breast
1 cup sauerkraut, rinsed and well drained
1 apple, cored and sliced thin
4 thin slices Swiss cheese (only a couple ounces total!)

Lightly coat one side of each bread slice with canola or olive oil cooking spray.  Place 4 of the slices, coated side down, on counter or board.

Top each of the four bread slices with 1/4 of the chicken breast, 1/4 of the sauerkraut, 1/4 of the apple, and 1 slice of the cheese.  Top with the other 4 slices of bread, coated sides up.

Coat an unheated grill pan or panini press with the nonstick spray.  Preheat over medium-low heat for a couple of minutes.  Add sandwiches and close the press or if using a grill pan, set a heavy pan over the sandwiches to press.  Cook in grill pan over medium-low heat for 6 to 8 minutes.  Carefully remove the top pan, turn sandwiches and cook another 6 to 8 minutes to brown second side.  If using a panini grill, follow the manufacturer's instructions.

Yield: 4 sandwiches

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SPINACH STUFFED WHITEFISH

1 lb (4 fillets) sole or other whitefish, fresh or frozen

1 pkg (10-oz) frozen chopped spinach
1 garlic clove, minced
1 tsp olive or canola oil
1/3 cup crumbled feta cheese
1/2 cup herb stuffing mix
2 tbsp lemon juice
1 tsp dried dill
nonstick canola cooking oil spray
coarsely ground black pepper
fresh lemon slices for garnish, if desired
fresh dill sprigs for garnish, if desired

If using frozen fish, thaw completely.
Rinse fish and pat dry with paper towels.

Cook the spinach according to the package directions; cool slightly then press until dry.

In a medium saucepan, heat the oil and add garlic; cook until tender. Remove from the heat.  Add the spinach, cheese, stuffing mix, dill, and one tablespoon of the lemon juice; mix to blend.  If the mixture is too dry, add a few drops of water.  Spoon 1/4 of the mixture onto each piece of fish; roll up the fish around the mixture.

Spray a 2-quart square baking dish with cooking oil spray.  Place the fish rolls, seam side down, in the baking dish.  Brush the remaining lemon juice over the fish rolls and then sprinkle with the pepper.

Bake, uncovered, in 350-degree oven approximately 20 minutes or until the fish easily flakes with a fork.  Garnish with the lemon slices and dill sprigs, if desired.

Yield: 4 servings

file photo for reference

CHOCOLATE-PEANUT BUTTER MOLTEN CAKES

Note: For this recipe you will need to make the filling in advance so it can chill.

2 oz dark chocolate, chopped
1 tbsp creamy peanut butter
1 egg, lightly beaten
1/4 cup Splenda granulated
2 tbsp water
2 tbsp canola oil
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 cup whole-wheat pastry flour (I use white whole-wheat)
3 tbsp cocoa powder
Small amount of powdered sugar for dusting, if desired (You can find info for making Splenda or Fake Powdered Sugar on this blog)
Whisk together in a medium bowl, egg, Splenda, water, oil, baking powder, and vanilla extract. Add the flour and cocoa powder; stir together until smooth.

Spoon 1 tablespoon of the batter into each muffin cup; set one of the chilled mounds in the center of each cup.  Spoon the remaining batter evenly over the peanut butter mounds.

Bake at 350 degrees for 12 to 15 minutes or until the tops spring back when lightly touched.  Remove from oven and cool in the pan atop a wire rack for 5 minutes.

Run a thin knife or spatula around the edges of the cakes to loosen then invert onto serving plates.

NOTE: This is a recipe I got from a diabetic magazine after my diabetes diagnosis about sixteen years ago.

PECAN PIE MINI MUFFINS

I threw these together this afternoon just to see if I could.  Man, I hate to brag but these are good!  And the best part is that they are so easy.  Ready in minutes and bake about 12 minutes, sit back and enjoy!

Note: This recipe is from my blog back in 2012. I have made these many times since and we always enjoy them. By eating only a couple at a time, they have never messed with my blood sugar.

1/2 cup Splenda Brown Sugar Blend
1 cup chopped pecans
1/2 cup white whole-wheat flour
1/2 tsp baking powder
1/4 tsp salt
1/4 cup butter, melted
1/4 cup canola or olive oil
2 eggs, lightly beaten
1 tsp vanilla extract
canola oil cooking spray
1/2 cup very finely chopped pecans

Preheat oven to 425 degrees.

In a large mixing bowl, combine the Splenda, 1 cup of chopped pecans, flour, baking powder, and salt. Make a well in the center of the mixture.

In a small bowl, mix together the butter, oil, eggs, and vanilla extract; pour into the well in the center of the dry mixture.  Using a spatula, blend just until moistened.

Spray 24 miniature muffin cups with the cooking spray.  Sprinkle the finely chopped pecans over the bottoms of the cups.  Spoon the muffin mixture, using a small spoon, into the prepared cups over the pecans.  Fill cups almost full.

Bake muffins in a 425-degree oven for about 12 minutes or until a wooden toothpick inserted in the center comes out clean.

Remove from oven and cool for 2 minutes in the pan on a wire rack.  Remove from the pan gently loosening with a thin knife.  Cool completely on the wire rack.

Yield: 2 dozen Remember quantity matters with all 'sweets'. Do not set down and eat half of these at a setting! Two or three at a setting is enough. By the way, three mini muffins is usually equal to one regular muffin.

So good and okay for most diabetics.  By the way, I had to shoo my husband and my grandson away from these.  They loved them, too, and neither is diabetic.

CHICKEN NOODLE SOUP ASIAN STYLE

1 tsp dark sesame oil*

2 large garlic cloves, minced
2 tsp minced ginger
6 cups chicken broth
1 pound skinless boneless chicken breast cut into thin strips
4-oz uncooked whole-wheat thin spaghetti (or your choice of low-carb spaghetti)
2 green onions, sliced thin
2 cups sliced napa cabbage
2 tablespoons light soy sauce
1 tbsp rice vinegar
1/4 cup chopped fresh cilantro

In a large deep skillet or wok, over medium-high heat, heat the oil.  Add the garlic and ginger, saute for a couple of minutes.

Add the chicken broth to the skillet and bring to a boil.  Add the chicken, spaghetti, green onions, and cabbage; cook 10 to 12 minutes or until the chicken is cooked through and the spaghetti is tender.

Remove from the heat and stir in the soy sauce, vinegar, and cilantro.

*If you don't have sesame oil, you can use canola oil.

Note:  If you have leftover soup, this recipe is easily warmed in the microwave as a whole or a cup at a time.

Yield: 8 servings
Per serving: 210 calories, 20 g carbs, 12 g protein, 10 g fat (2 g saturated) This is an excellent carb to protein ratio for diabetics. If you use one of the newer low-carb pastas you may reduce your carbs even more.

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CHICKEN PIZZA

I don't know about you, but I love pizza.  Unfortunately, my blood sugar does not love pizza.  That is one thing that will shoot my blood sugar up every time!  However, there are ways to enjoy pizza.  Unfortunately this recipe does not work for me because I don't eat chicken.  It is, however, a good recipe for diabetics and since most of you love chicken, I will share this recipe today. This is an old recipe I have had for many years. You can update to the newer low-carb or cauliflower crusts on the market today to lower the carb count, if you prefer.

1 (10 1/2-oz) whole-wheat pizza crust
2 tbsp light balsamic vinaigrette
1 medium onion, thinly sliced
1 pkg (8-oz) fresh sliced mushrooms
1 cup shredded cooked skinless chicken breast
3/4 cup shredded Asiago or Parmesan Cheese

Preheat oven to 400 degrees.

Heat the vinaigrette in a large skillet over medium-high heat.  Add the onion and cook about 5 minutes to soften, stirring frequently.  Add the mushrooms and cook another 5 minutes to tenderize.

Spread the hot mixture evenly over the pizza crust, top with the chicken.  Sprinkle the cheese overall.

Bake at 400 degrees 15 to 20 minutes until the crust is crisp and the cheese is melted.

Yield: 6 servings
Per serving: 250 calories, 29 g carbs, 14 g protein.  This is a very good carb/protein ratio for diabetics.

CHOCOLATE SILK PIE

 

1 envelope unflavored gelatin

1/2 cup fat-free milk
4-oz Neufchatel cheese, softened
4-oz semisweet* chocolate, chopped
1/2 cup Splenda granulated
1/2 tsp vanilla
2 cups plain fat-free Greek yogurt
1 graham cracker* pie shell
3/4 cup sugar-free frozen whipped topping, thawed
chocolate curls for garnish, if desired

In a small saucepan, sprinkle the gelatin over the milk and let stand 5 minutes.  Heat, stirring, over low heat just until the gelatin is completely dissolved.  Gradually whisk in the cream cheese until melted.  Add the chocolate, stirring over low heat until the chocolate is melted.  Remove from heat.  Stir in the Splenda and the vanilla.  Pour the mixture into a large bowl and allow to cool for 15 minutes.

Stir a half cup of the yogurt into the chocolate mixture until smooth.  Fold in the remaining yogurt and spread the mixture evenly into the pie shell.

Cover pie loosely and refrigerate at least 3 hours or up to 24 hours before cutting into 10 slices to serve.

To serve, top each slice with a dollop of the whipped topping.  Garnish with the chocolate curls, if desired.

Yield: 10 servings
Per serving: 201 calories, 23 grams carbs, 7 grams protein
Diabetic Exchanges: 1 carb, 0.5 milk, 1.5 fat
Carb Choices: 1.5

Note: This is a recipe I got a about ten years or so ago from Diabetic Living magazine.  It is good.
*You could substitute bittersweet chocolate if you are concerned about the semisweet.
**Can't use graham cracker crumb shell? Make your own with sugar-free vanilla wafers.

REMEMBER THIS IS A DESSERT AND SHOULD BE RESERVED FOR SPECIAL OCCASIONS OR SHARING WITH OTHERS. ONE PIECE SHOULD BE YOUR LIMIT.

PEAS WITH MUSHROOMS AND DILL

Peas are one of my favorite vegetables. I love combining them with mushrooms not only for taste but protein.

2 pkgs (10-oz ) frozen peas and pearl onions
2/3 cup chopped red bell pepper
2 cups sliced fresh mushrooms
1 tbsp olive or canola oil
1 tsp dried dill weed
1/4 tsp salt
2 to 3 grinds of black pepper

Place peas and bell pepper in a large saucepan, add a small amount of boiling water and cook for about 5 minutes or until crisp-tender; drain well.  Remove to a medium bowl and set aside.

Add the oil to the same pan and cook the mushrooms in the hot oil  approximately 5 minutes or until tender, stirring occasionally.  Stir in the dill, salt, and pepper.  Return the peas to the pan and heat through.

Yield: 4 cups

Note: File Photo

ROSEMARY MIXED NUTS

Mixed nuts are always a good food gift for a diabetic or an easy snack to set out at parties, etc.  The rosemary on these roasted nuts makes them yummy and different than the usual.

nonstick cooking spray
1 egg white
2 teaspoons fresh rosemary, snipped OR 1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 cups of walnut pieces, hazelnuts, and/or whole almonds (a mixture of all 3 works great)

Preheat oven to 350 degrees.

Line 9 x 13-inch baking pan with foil (allowing ends to extend a little to form handles later) and spray the foil with the cooking spray; set aside.

In a medium mixing bowl, using a fork, lightly beat egg white until frothy.  Add the rosemary, salt, and pepper; beat until combined.  Add the nuts and toss gently to coat.

Spead the nuts out in the prepared baking pan and bake for 15 to 20 minutes or until golden.  Stir once, about halfway through cooking time.

Lift the nuts, on the foil, from the pan and set aside to cool.  Break up any large pieces.

May be stored in an airtight container in the freezer for up to a month.

This is a file photo.

TASTY CHICKEN STIR-FRY

2 tsp dark sesame oil

1 lb boneless skinless chicken thighs, cut into strips
4 garlic cloves, minced
1/4 tsp red pepper flakes
1 large red bell pepper, cut into small strips
2 cups small broccoli florets
1 cup matchstick or grated carrots
2 tbsp light soy sauce
2 tbsp hoisin sauce
2 tsp cornstarch
2 cups cooked brown rice for serving

In a large nonstick deep skillet or a wok, over medium-high heat, heat the sesame oil.  Add the chicken strips, garlic, and pepper flakes; stir-fry for a minute.  Turn the heat down to medium and add the bell pepper, broccoli, and carrots; stir-fry approximately 6 minutes or until the chicken is cooked through and the veggies are crisp tender.

Combine the soy sauce and cornstarch in a small bowl; stir until smooth.  Add the mixture and the hoisin sauce to the skillet and stir-fry another couple minutes or until the sauce thickens. 

Serve the stir-fry over the brown rice (do not substitute white rice; diabetics should not eat white rice!). If you must stay away from rice altogether, try this with cauliflower rice.

Yield: 4 servings

This is a file photo of this recipe.

BUCKWHEAT BLUEBERRY PANCAKES

Studies have shown that buckwheat contains a phytochemical that seems to have a beneficial effect on blood glucose.  It has been shown to have a positive effect on blood sugar in diabetics.

1/2 cup buckwheat flour
1/2 cup white whole-wheat flour
1 tbsp Splenda granulated
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 egg or 1/4 cup refrigerated egg substitute
1 1/4 cups buttermilk
1 tbsp canola oil
1/4 tsp vanilla extract
3/4 cup fresh (or frozen, thawed) blueberries

In a medium bowl, stir together the buckwheat flour, whole-wheat flour, Splenda, baking powder, baking soda, and salt.  Make a well in center of mixture and set aside.

In a small bowl, slightly beat the egg and stir in the buttermilk, oil, and vanilla extract.  Add to the well of the flour mixture and stir just until combined.  Mixture will be slightly lumpy.  Stir in the blueberries.

Spray a griddle or heavy skillet with nonstick cooking spray and heat over medium heat until a few drops of water sprinkled on will dance across the surface.

Pour batter by 1/4 cupfuls onto the hot surface.  Spread to about a 4-inch circle.  Cook over medium heat until brown, turning to cook second side when the surface gets bubbly.

Yield: 12 pancakes

This is a file photo.

CURRY CHICKEN SOUP

 

1/2 lb boneless skinless chicken breasts, cut into 1/2-inch pieces

3 1/2 tsp curry powder, divided
1 tsp canola oil
3/4 cup chopped apple
1/2 cup sliced carrot
1/3 cup sliced celery
1/4 tsp ground cloves
2 cans (14-oz each) chicken broth
1/2 cup fresh squeezed orange juice
4-oz rotini pasta (be sure to use whole grain or low carb pasta!)

Use 3 tablespoons of the curry powder to coat the chicken pieces.

Heat the canola oil in a large saucepan over medium heat.  Add the chicken pieces and cook, stirring, 3 or 4 minutes until cooked through.  Remove from the pan and set aside.

To the same pan, add the apple, carrot, celery, cloves and remaining curry powder; cook for 5 minutes, stirring often.  Add the broth and orange juice; bring to a boil over high heat.

Add the pasta to the saucepan and reduce heat to medium-low.  Cover pan and cook approximately 10 minutes or until the pasta is tender; return the chicken to the pan.  Remove from the heat.

To serve, ladle soup into individual serving bowls.

Yield: 3 to 4 servings
Per serving this soup has a ratio of twice as many carbs as protein which is okay for most diabetics. I operate on at least 1/3 as many proteins as carbs. This is what I was taught when diagnosed 16 years ago. It works well for me as I have controlled diabetes with only an oral drug.
Diabetic Exchanges: 1/2 fruit, 1 meat, 1 starch

This is the file photo.

ZUCCHINI-TOMATO FRITTATTA ll

1/3 cup sun-dried tomatoes (do not use the ones packed in oil)
1 cup boiling water
3 1/2 cups egg substitute
1/2 cup 2% fat cottage cheese
2 green onions, chopped
1 tbsp dried basil
1/8 tsp crushed red pepper flakes
1 cup sliced zucchini
1 cup fresh broccoli florets
1 medium-size red bell pepper, chopped
2 tsp canola oil
2 tbsp grated Parmesan cheese

Place tomatoes in a small bowl; cover with the boiling water.  Let stand 5 minutes; drain and set aside.

In a large bowl, whisk the egg substitute, cottage cheese, onions, basil, red pepper flakes and the tomatoes together; set aside.

Heat the oil in a 10-inch ovenproof skillet and sauté the zucchini, broccoli, and bell pepper until tender.  Reduce the heat to low and pour the egg mixture over the vegetables.  Cover and cook approximately 5 minutes or until almost set.

Remove the cover and sprinkle the cheese over the top.  Broil about 4-inches from heat a couple of minutes or until the eggs are completely set.  Allow to stand 5 minutes before cutting to serve.  Cut into 4 wedges.

Yield: 4 servings.
Per serving: 138 calories, 4 g (1 sat) fat, 11 g carbs, 3 g fiber, 15 g protein
Diabetic Exchanges = 2 lean meat and 2 vegetables 

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