ROSEMARY/GARLIC HERBED CHICKEN

I do not eat chicken, but my family enjoys this chicken.

1 whole chicken (approx 4 lbs)
3 garlic cloves, minced
2 sprigs fresh rosemary
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 450 degrees.

Remove the giblets and neck if they are inside the chicken; discard.  Rinse chicken cavity well.

Loosen skin over the breast and insert the garlic and the rosemary distributing evenly.  Sprinkle with the salt and pepper.

Spray a broiler pan with cooking spray and place the chicken, breast side up, on the pan.  Bake for 30 minutes at 450 degrees.

Reduce the oven temperature to 350 and bake another half hour or until the chicken is cooked through.  Should read 165 degrees on a meat thermometer.

After removing from the oven cover loosely with foil and allow to stand for 10-12 minutes.

 

This is the file photo.

BROCCOLI STUFFED LARGE PASTA SHELLS

It is important for diabetics to use whole-grain or a favorite low-carb pasta. Diabetics should avoid using regular pasta.

24 whole-wheat jumbo pasta shells, uncooked

1 10 oz. pkg. frozen chopped broccoli, thawed

1 cup part-skim ricotta cheese

1/2 cup shredded Swiss cheese

1 tbsp shredded onion

2 14 1/2 oz. cans crushed tomatoes

1/2 tsp dried basil

1/2 tsp dried oregano

Salt to taste

Freshly ground black pepper to taste

Preheat oven to 375 degrees.

Prepare pasta according to package directions; drain.

Combine broccoli, ricotta cheese, Swiss cheese, onion, oregano, basil, salt and pepper. Stir together until well blended.

Pour about 1 cup tomatoes over bottom of 13 x 9 x 2-inch baking pan, breaking up tomatoes with a fork.

Spoon 1 round tablespoon of cheese mixture into each shell and place open-side up in an even layer in the pan. Pour remaining tomatoes over and around the shells. Cover pan with foil.

Bake at 375 degrees for about 25 minutes until heated through, and serve.

This is the file photo.

ROASTED PEPPER ROLL-UPS

This is a Better Homes and Gardens Diabetic Recipe.

1 15-oz can white kidney beans (cannellini beans), rinsed and drained

4-oz reduced fat cream cheese (Neufchatel), softened

1/4 cup packed fresh basil

1 tbsp fat-free milk

2 small garlic cloves, quartered

1/8 tsp black pepper

1/3 cup roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 cup packed fresh spinach

To make the filling: In a blender or food processor combine the beans, cream cheese, basil, milk, garlic and black pepper. Blend or process until smooth. 

To serve: Using a sharp knife, cut roll-ups crosswise into 1 1/2-inch-thick slices.

Yield: 6 servings

Per serving: 173 calories, 7 g fat (3 sat), 15 mg cholesterol, 289 mg sodium, 24 g carbs, 4 g fiber, 8 g protein

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LEMON-BARBECUE CHICKEN

1 cup olive oil

1/2 cup lemon juice (from 3 lemons)

2 tsp dried basil

2 tsp onion powder

1/2 tsp dried thyme

1 garlic clove, smashed

1 tbsp + 1 1/2 tsp kosher salt, divided

2 (3 1/2 to 4-lb) whole chickens, cut in half lengthwise, backbones removed

Lemon halves and fresh basil leaves for garnish, if desired

In a large bowl, whisk together the olive oil, lemon juice, basil, onion powder, thyme, garlic and 1 tablespoon of the salt. Add chicken halves and toss to coat. Cover and chill 3 to 5 hours, turning occasionally.

Preheat grill to medium (350 degrees to 400 degrees.

Remove chicken from marinade. Sprinkle evenly with the remaining 1 1/2 teaspoon of salt. Place skin side up on oiled grates and grill, covered, turning occasionally, until a meat thermometer inserted into the thickest portion registers 165 degrees. This will take about 35 to 45 minutes.

Transfer chicken to a platter and let rest 10 minutes before serving. Garnish with the lemon and basil, if desired.

Recipe and photo from  May '22 SL

7-UP CAKE

This cake should be okay for most diabetics. A reminder to all of us diabetics, everything in moderation. Have a small piece of cake, not half a cake!!

1 box sugar-free white or yellow cake mix
1 box (4-serving size) sugar-free instant lemon pudding mix
10 ounces diet 7 Up soda
3/4 cup canola oil
4 eggs, separated

Preheat oven to 350 degrees. Lightly grease and flour three 8-inch round cake pans; set aside.

In a medium mixing bowl combine the cake mix, pudding mix, 7 Up, canola oil, and the four egg yolks. Blend mixture on low speed of electric mixer until combined. Beat on medium speed for two minutes.

In a second bowl, beat the egg whites until they are stiff. Gently fold into the cake mix mixture. Pour batter into the prepared pans. Place pans in oven and bake at 350 degrees for 30 to 35 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and cool in pan for 3 to 5 minutes. Remove from pans and cool completely on wire racks.

FILLING:
1 cup fat-free evaporated milk
1 cup Splenda granular
3 egg yolks
1 stick salt-free butter
1 tsp vanilla
1 small can crushed pineapple in its own juice, drained
1 can unsweetened coconut (or equal amount, if you can't find unsweetened in can)

Combine the evaporated milk, Splenda granular, egg yolks, and butter in a 2-quart saucepan. Stir together over low heat until blended. Cook over medium heat, stirring frequently, until the mixture thickens; 10 to 12 minutes. Remove from heat and add vanilla, pineapple, and coconut. Stir to blend well. Place one cooled cake layer on serving platter. Top with one-third of the filling and spread over the top of the layer. Repeat the process with the two remaining layers and remaining filling ending with the filling.

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ZUCCHINI "FETTUCCINE" WITH TOMATO SAUCE

If you love pasta, have you ever tried substituting veggies for the noodles? You might be surprised how these practically no carb meals can substitute for carb heavy pasta meals. I got the following recipe from Food Network's Magazine in 2010.

4 large zucchini

Kosher salt 

5 medium vine-ripened tomatoes

1/4 cup extra-virgin olive oil, plus more for drizzling

1/2 garlic clove, chopped

1 tsp chopped jalapeno pepper

Freshly ground black pepper

1/4 cup chopped pine nuts, plus more for topping

1/4 cup chopped fresh basil

1 tsp chopped fresh oregano

Trim and peel the zucchini. Using a mandoline or vegetable peeler, thinly slice the zucchini lengthwise into wide ribbons (stop when you get to the seeds. Cut the ribbons into 1/4 to 1/2 wide ribbons to resemble fettuccini. Transfer to a colander and toss with 3/4 teaspoon of salt; let drain in sink approximately 30 minutes. Rinse well and pat dry.

Meanwhile, peel the tomatoes then halve horizontally and squeeze out the seeds. Puree 1 tomato with olive oil, garlic, jalapeno, and 1/4 teaspoon each salt and pepper in a food processor or blender. Transfer to a bowl. Chop the remaining 4 tomatoes and add to the bowl; add the pinenuts, basil, oregano, and salt to taste (I suggest omitting more salt).

Divide the zucchini into 4 bowls. Top with the tomato sauce. Top with more pine nuts and drizzle with olive oil.

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STRAWBERRY MANGO SORBET

3/4 cup Splenda Granulated
1 1/2 cups filtered water
1 1/2 cups peeled & chopped mangoes
1 1/2 cups fresh strawberries, halved
1/4 cup lime juice

In a small saucepan, bring the Splenda and water to a boil.  Cook, stirring, until the Splenda is completely dissolved.  Set mixture aside to cool.

Process the mangoes and strawberries in a food processor until pureed.  Transfer to a large mixing bowl and stir in the cooled Splenda mixture and lime juice.  Combine well.

Transfer the mixture to a 9 x 13-inch dish and cover.  Place in freezer for 45 minutes or until mixture begins to firm up around the edges.  Stir and return to the freezer for another 2 hours or until firm.
Just before serving, transfer back to food processor and process for 2 to 3 minutes until smooth.

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CHICKEN POT PIE

Do you love chicken pot pie but think you can't have it as a diabetic?  Well good news!  Try this healthier version of a pot pie similar to the one they serve at Boston Market.  Yes, even a diabetic can enjoy this pot pie on occasion!

1 cup fat-free half-and-half cream
1 cup low sodium chicken broth
3 tbsp white whole-wheat flour*
2 cups shredded cooked skinless chicken breast meat
2 cups mixed frozen vegetables, thawed
1 tbsp dried parsley
1 tbsp chopped chives or green onion
1 tsp thyme
1 tsp lemon juice
1 tsp salt (cut back to 1/2 tsp if you have a problem with sodium)
1/2 tsp grated lemon rind
1/2 tsp freshly ground black pepper
1 sheet of refrigerated pie crust (Of course you can make your own - I'm lazy!)

Preheat oven to 425 degrees.
Very lightly oil 4 10-oz ramekins; set aside.  (If you don't have ramekins, use a regular deep dish pie plate.)

In a medium saucepan, whisk the cream, broth, and flour together until flour is incorporated.  Bring to a boil, reduce the heat and simmer, stirring often, for approximately 4 minutes until thickened.  Stir in the chicken, veggies, parsley, chives, thyme, lemon juice and peel, salt, and pepper.  Place a lid on saucepan to keep warm.

On lightly floured surface roll out the pie crust to form an 11-inch circle.  Cut the crust evenly into 4 parts.

Divide the chicken mixture evenly into the 4 ramekins.  Drape one of the crust parts over each ramekin and fold down over the rims.  Cut an X into the center of each pie as a vent.

Place pies in oven and bake at 425 degrees approximately 25 minutes or until the crusts are browned and the filling is hot and bubbly.

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*Diabetics should always use whole grains. No refined all-purpose flour for us.

ITALIAN PASTA SALAD

1 cup uncooked whole-wheat* spiral pasta

1 cup sliced fresh mushrooms

1 1/2 cups halved cherry tomatoes

1/2 cup fat-free Italian salad dressing (watch sugar content)

1/4 cup chopped red bell pepper

1/4 cup chopped green bell pepper

3 tbsp thinly sliced green onions

1/3 cup fat-free mayonnaise (I use olive oil mayo)

1/3 cup grated Parmesan cheese

1/3 cup cubed provolone cheese

1 can (2 1//4-oz) sliced ripe olives, drained

Cook pasta according to the package directions, rinse with cold water and drain. Place drained pasta in a large bowl; add tomatoes, mushrooms, salad dressing, peppers and onions. Cover and refrigerate for at least 4 hours or overnight.

In a small bowl, combine mayonnaise and Parmesan cheese; stir in the provolone cheese and olives. Gently fold into the pasta mixture. Chill until serving time.

Serving size 3/4 cup = 4 g fat (2 sat), 9mg cholesterol, 507 mg sodium, 12 g carbs, 2 g fiber, 5 g protein

Diabetic Exchanges: 1 starch, 1/2 fat

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TACO EGG BAKE FOR A CROWD

This recipe makes 12 servings so make it when you are feeding several.  As a diabetic, do not eat several servings at a setting.  Remember, moderation is the key to your eating lifestyle!

1 lb pork sausage, crumbled, browned, and drained
1 can (4-oz) diced green chilies
1/2 cup water
1 pkt (1 1/4-oz) taco seasoning mix
12 yellow corn taco shells, divided
1 can (15-oz) black beans, rinsed & drained
2 cups shredded taco blend cheese
10 eggs, lightly beaten
1 cup salsa, heat to suit your taste but check sugar content
1 cup fat-free milk

Preheat oven to 350 degrees.

Combine the sausage, chilies, water, and taco seasoning mix together; set aside.

Coarsely crush 10 of the taco shells and spread over the bottom of a 9 x 13-inch baking pan or casserole dish.  Sprinkle the beans evenly over the crushed shells.  Spread the sausage mixture evenly over the beans.  Sprinkle the cheese overall.

In a medium mixing bowl, combine the eggs, salsa, and milk; pour over the ingredients in the casserole dish.  Crush the two remaining taco shells coarsely and sprinkle evenly overall.

Bake at 350 degrees for 45 minutes.

This is the file photo.

Note: This makes a great brunch dish served with a green salad and fresh fruit.

COOL LIME CHEESECAKE

This is an ole Equal recipe. Feel free to sub equivalent amounts of your favorite sweetener, if desired.

CRUST:

1 cup low-fat graham cracker crumbs*
3 tbsp stick butter, melted
3 tbsp Equal Spoonful

FILLING:
2 pkgs (8 oz each) low-fat cream cheese, softened
2/3 cup Equal Spoonful 
2 egg whites
1 egg
1/2 tsp grated lime peel
3 tbsp fresh lime juice

Preheat oven to 325 degrees.

To make crust: Combine graham cracker crumbs, butter, Equal; press evenly over bottom and up side of an 8-inch springform pan. Bake for 8 minutes.

To make filling: In a medium mixing bowl, beat cream cheese and Equal until fluffy. Beat in egg, egg whites, lime juice and peel until well blended. Pour mixture into prepared crust. Bake at 325 degrees 30 to 35 minutes or until center is almost set. Remove from oven and cool on a wire rack. Refrigerate at least 3 to 4 hours before serving.

Garnish with whipped cream and fresh lime slices, if desired.

*Substitute sugar-free cookie crumbs, if desired.

This is a file photo

 

CHICKEN SWEET POTATO CHILI

1 large or 2 small sweet potatoes, peeled and cut into 1/2-inch chunks

2 tsp canola or olive oil
1 cup chopped onion
3/4 lb boneless skinless chicken breasts, cut into 3/4-inch chunks
3 garlic cloves, minced
2 tsp chili powder
1 can (14.5-oz) diced fire-roasted tomatoes, undrained
1 can (16-oz) chili beans, undrained
1/2 cup salsa
4 fresh parsley sprigs for garnish

In a large saucepan, place the sweet potatoes with just enough water to cover fully.  Bring to a boil over high heat; reduce heat and simmer 5 minutes until almost tender.  Drain in a colander.

Add the oil to the same saucepan; add the onion and cook over medium heat for 5 minutes, stirring occasionally.  Add the chicken, garlic, and chili powder; cook 3 minutes while stirring often.  Add the tomatoes with juices, undrained beans, salsa, and the partially cooked sweet potatoes.  Bring mixture to a boil over high heat.  Reduce heat to simmer and cook, uncovered, 10 minutes or until the chicken is thoroughly done.

To serve, dip into serving bowls and garnish each bowl with a fresh parsley sprig.

This is the file photo.

Yield: 4 servings
Per serving: 258 calories, 1 g fat, 34 g carbs, 27 g protein, 7g fiber, 496 mg sodium

SPINACH SALAD

 

1 pkg fresh spinach, washed and chopped

1 can water chestnuts, drained and sliced
8 to 10 slices bacon, cut-up & fried crisp
1/2 lb fresh mushrooms, washed & sliced
3 large hard-boiled eggs, peeled and sliced

Dressing Ingredients:
1 small onion, chopped
1/2 cup ketchup
1/2 cup vinegar
2 tsp salt
1/2 cup canola oil
3/4 cup Splenda granulated
1 tbsp Worcestershire sauce

Put all the dressing ingredients in a jar with a tight-fitting lid.  Cover jar with plastic wrap then screw on the lid.  Shake well until ingredients are well mixed.

Mix the salad ingredients together in a large bowl.  Add needed amount of dressing and toss to mix well.  Keep any leftover dressing refrigerated.

 

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OATMEAL-PUMPKIN MUFFINS

Some diabetics say they can't eat oats. If oats bother you, skip this recipe. I have been a diabetic for 16 years and eat oats often. They are a part of my blood-sugar controlling diet. Do what is best for you.

2 cups + 2 tbsp old-fashion oats (I use quick oats)
3/4 cup white whole-wheat flour
1/2 cup Splenda Granulated
2 tsp pumpkin pie spice
1 tsp baking powder
1/4 tsp salt
1/4 tsp ground cloves
1 cup canned pumpkin
3/4 cup low-fat buttermilk
1/2 cup egg substitute (or 2 eggs)
2 tbsp canola or olive oil

Preheat oven to 375 degrees.
Lightly coat 12 muffin cups with nonstick cooking spray or line with paper liners; set aside.

Process 2 cup of the oats in a food processor, blender, etc until fine.  Transfer to a large mixing bowl and stir in the flour, Splenda, pumpkin pie spice, baking powder, salt, and cloves.  Make a well in center of mixture and set aside.

Using a wire whisk, whisk together the pumpkin, buttermilk, egg substitute, and oil in a medium mixing bowl.  Pour the mixture into the well of the flour mixture.  Stir just until moistened; batter should be thick and lumpy. 

Spoon batter into the prepared muffin cups, filling each cup about 2/3s full.  Sprinkle the remaining oats over the tops of the batter.

Bake muffins at 375 degrees for 20 minutes or until a wooden toothpick inserted in the center comes out clean.  Cool in muffin cups on a wire rack for 5 minutes.  Remove from the muffin pans and cool completely on wire rack.

NOTE:  This is the stock photo of oatmeal pumpkin muffins.  

APPLE DANISH CHEESECAKE

FOR ALL YOU DIABETICS OUT THERE WHO LONG FOR GOOD DESSERTS, HERE IS A CHEESECAKE RECIPE YOU SHOULD BE ABLE TO ENJOY FROM TIME TO TIME. ONE SLICE ONLY, PLEASE. ENJOY THIS WITH OTHERS SO YOU ARE NOT TEMPTED TO OVER INDULGE! AS I ALWAYS SAY, THIS IS A DESSERT TO TAKE TO PITCH IN MEALS, ETC. EVERYONE CAN ENJOY THIS AND YOU CAN EAT A SMALL SLICE WITHOUT FEELING GUILTY BUT YOU AREN'T TEMPTED TO OVER-INDULGE.

CRUST:

1 CUP WHITE WHOLE-WHEAT FLOUR
1/2 CUP PLAIN ALMONDS, GROUND
1/4 CUP SPLENDA BAKING BLEND
1/2 CUP COLD BUTTER
1/4 TSP ALMOND (OR VANILLA) EXTRACT

FILLING:

8 OZ LOW-FAT CREAM CHEESE, SOFTENED
1/4 CUP SPLENDA BAKING BLEND
1/4 TSP CREAM OF TARTAR
1/4 CUP EGG SUBSTITUTE

TOPPING:

1/3 CUP SPLENDA BROWN SUGAR BLEND
1 TBSP WHITE WHOLE-WHEAT FLOUR
1 TSP GROUND CINNAMON
4 CUPS PEELED AND THINLY SLICED TART APPLES
1/3 CUP SLIVERED ALMONDS

1 1/2 tbsp sugar-free caramel ice cream topping for garnish, if desired

PREHEAT OVEN TO 350 DEGREES.
GREASE A 9-INCH SPRINGFORM PAN.

TO MAKE CRUST: IN A SMALL MIXING BOWL, COMBINE FLOUR, ALMONDS AND SPLENDA. CUT IN BUTTER UNTIL CRUMBLY. ADD EXTRACT. SHAPE DOUGH INTO A BALL AND PLACE BETWEEN TWO SHEETS OF WAXED PAPER. ROLL OUT INTO A 10-INCH CIRCLE. TRANSFER TO PREPARED PAN AND GENTLY PRESS DOUGH ONTO BOTTOM AND UP SIDES OF PAN. REFRIGERATE FOR 30 MINUTES.

TO MAKE FILLING: IN A MEDIUM MIXING BOWL, BEAT CREAM CHEESE, SPLENDA AND CREAM OF TARTAR UNTIL SMOOTH. ADD EGG PRODUCT AND BEAT ON LOW SPEED OF ELECTRIC MIXER JUST UNTIL COMBINED. POUR OVER CRUST.

TO MAKE TOPPING: IN A LARGE MIXING BOWL, COMBINE SPLENDA, FLOUR AND CINNAMON AND MIX TO COMBINE. ADD APPLES AND STIR UNTIL COATED. SPOON MIXTURE OVER FILLING. SPRINKLE WITH ALMONDS.

BAKE 40-45 MINUTES OR UNTIL GOLDEN BROWN. COOL ON A WIRE RACK FOR 10 MINUTES. CAREFULLY RUN A KNIFE AROUND EDGE OF PAN TO LOOSEN; COOL 1 HOUR LONGER. REFRIGERATE OVERNIGHT. REMOVE SIDES OF PAN FOR SERVING. DRIZZLE ICE CREAM TOPPING OVER CHEESECAKE BEFORE SERVING, IF DESIRED.

Splenda photo

CRUNCHY PEA SALAD

 

1 small pkg frozen peas

2 hard boiled eggs, chopped
1/2 small can sliced water chestnuts
1 small jar pimentos, chopped
1/3 cup green onions, sliced
1/2 cup celery, thin sliced
1/3 cup mayonnaise (I use olive oil mayo)
1 tbsp hot or spicy mustard
1/3 tsp minced garlic
Lettuce leaves to line bowl, optional

Combine the peas, eggs, water chestnuts, pimentos, green onions, and celery together in a mixing bowl.

In a small bowl or a cup, combine the mayonnaise, mustard, and garlic, stirring until mixed well.  Add to the pea mixture and toss lightly to coat.

Refrigerate until serving time.
Keep any leftovers refrigerated.
 

Remember this is a side dish and eat accordingly. This should be eaten with a lean protein item.

 File Photo

SPICY PORK STEW

1 tsp olive or canola oil

1 1/2 lbs boneless pork loin, trim fat and cut into 1/2-inch cubes
1 large onion, chopped
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1/2-lb sliced fresh mushrooms
1/2 tsp red pepper flakes
1/2 tsp freshly ground black pepper
1/2 tsp dried thyme
1 can (14.5-oz) diced tomatoes, do not drain
1 can (14.5-oz) chicken or vegetable broth
1 medium-size acorn squash, peeled, cut into 1/2-inch cubes
fresh oregano for garnish, if desired

In a Dutch oven over medium-high heat, heat the oil until hot.  Add the pork cubes and cook until brown, stirring often.  If necessary, cook half at a time.  Add the onion, bell peppers, and mushrooms to the Dutch oven.  Stir in the red pepper flakes, black pepper, and thyme.  Add the tomatoes with juice, broth, and squash; bring to a boil over high heat.

Cover pan and reduce heat; simmer for an hour to hour and a half until the meat is tender.

To serve, garnish each bowl with a sprig of the fresh oregano, if desired.

Yield: 8 cups

Note: The picture below shows only red bell peppers.  I have found I like it better with both red and green, however, use the bell peppers that suits you.

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