BAKED CATFISH WITH SALSA

3/4 lb catfish fillet

2 1/2 tbsps fresh breadcrumbs (preferably whole-grain or low carb)
1/2 tsp Italian Seasoning
2 tsps butter, melted
1/2 cup peach or mango salsa (watch sugar content)
3 tbsps coarsely chopped peeled cucumber

Rinse fish and pat dry with paper towels.

Preheat oven to 425 degrees.
Coat a shallow baking pan with nonstick cooking spray.

Place the fish in the pan and sprinkle with the seasoning and bread crumbs; drizzle the butter over all.  Bake 20 minutes or until the fish begins to flake.

While the fish bakes, combine the salsa with the cucumber.  Serve the salsa with the fish.

Yield: 4 servings
Per serving: 164 calories,  7g carbs, 14g protein
Dietary Exchanges: 1/2 fat, 1/2 fruit, 2 meat

This is my variation on a recipe I got a several years ago from a Diabetic Cooking magazine.

PUMPKIN, RAISIN, WALNUT BREAD

1/3 cup plain nonfat yogurt

1 tbsp fat-free sour cream
2 cups pumpkin puree (canned pumpkin works well but not pumpkin pie filling)
3 large eggs (or 3/4 cup egg substitute)
1/4 cup canola oil

2 1/2 cups white whole wheat flour OR equivalent amount of your favorite no/low carb flour"
3/4 cup Splenda Granular
1 tbsp + 1 tsp baking powder
1 tbsp pumpkin pie spice
1 cup raisins
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray 2 9 x 5-inch loaf pans with nonstick cooking spray; set aside.

In a large mixing bowl, blend the yogurt, sour cream, pumpkin, eggs, and oil until well blended.  Add the flours, one at a time, mixing in well.  Add the Splenda, baking powder, and pie spice.  Stir, scraping down sides of bowl; mix in raisins and walnuts.

Divide the batter evenly and spread into the prepared loaf pans.

Bake at 350 degrees for 45 to 50 minutes or until a toothpick inserted in the center of loaves, comes out clean.  Remove from oven and cool in pan a couple of minutes.

Remove from pans and cool completely on a wire rack.

Cut each loaf into 8 slices for serving.

File Photo

Personal note: I do not recommend diabetics eat more than 1 or 2 slices per day or eat this bread very often. However, it is an okay bread when you just have to have something a little sweet, a holiday bread, etc .  The pumpkin is good for you, the white whole-wheat flour adds a whole grain, and the walnuts are healthy. I usually omit the raisins but that is up to you. When I eat something like this, I always spread it with a little natural peanut butter.

FRUITY WHIP DESSERT

1 pkg (4-serving size) sugar-free gelatin - your choice of citrus flavor

1 cup boiling water
1/2 cup cold water
2 tbsps lemon juice
1 pkg (4-serving size) sugar-free French vanilla-flavor instant pudding mix
2 cups cold fat-free milk

Dissolve the gelatin in the boiling water, stirring until gelatin is completely dissolved; stir in the cold water and lemon juice; set aside.

In mixer bowl, combine the pudding mix and milk; beat at low speed until well blended, approximately 2 to 3 minutes.

Set the bowl of gelatin inside a large bowl of ice water; stir until slightly thickened; whip with electric mixer until thick and fluffy, doubling in volume.

Gently blend the pudding into the whipped gelatin.  Pour into serving bowl or into 6 individual serving dishes but do not try to mold.

Chill until set.

To serve garnish with a dollop of sugar-free whipped cream, if desired.

Note: This picture is not a brand endorsement.  This recipe will work fine with whatever brand of gelatin and/or pudding you choose.

THAI CURRY STIR-FRY

1/2 cup low-sodium chicken broth

2 tsps cornstarch
2 tsp lite soy sauce
1 1/2 tsps curry powder
dash of red pepper flakes
3 green onions, sliced
2 garlic cloves, minced
2 cups fresh broccoli florets
2/3 cup sliced carrots
1 1/2 tsps olive or canola oil
6-oz boneless skinless chicken, cut into bite-size pieces
2/3 cup hot cooked brown rice, cooked without salt (there is enough salt in the broth and soy sauce)

In a medium bowl stir the broth, cornstarch, soy sauce, curry powder and red pepper flakes together; set aside.

Spray a large skillet or a wok with nonstick cooking spray and heat over medium-high heat.  Add the green onions and garlic to skillet; stir fry 1 minute.  Remove from the wok.

Add the broccoli and carrots to the wok and stir-fry 2 to 3 minutes until crisp tender; remove from wok.

Heat the oil in the wok and add the chicken pieces; stir-fry about 3 minutes or until cooked through.

Stir the broth mixture you had set aside; add to the chicken in the wok.  Cook and stir until the sauce comes to a boil and thickens slightly.  Return the vegetables to the wok and cook, stirring, until heated through. Serve over the hot rice.

Yield: 2 servings

Note: Proteins and carbs are both around 27-28 grams.

Note: I adapted this recipe (by changing from white rice to brown) from a diabetic booklet I got after being diagnosed.

CHOCOLATE HAZELNUT MOUSSE

1 pkg (4-serving size) chocolate sugar-free pudding mix

2 cups fat-free milk
1/2 cup chocolate hazelnut spread
1 1/2 cups frozen whipped topping, thawed
Additional frozen whipped topping, thawed for garnish
4 fresh strawberries, halved, for garnish

Prepare the pudding using the fat-free milk according to the package directions.  Whisk in the hazelnut spread and refrigerate 15 minutes.

Fold the whipped topping into the pudding mixture and spoon into 8 small dessert dishes.  Cover and refrigerate until ready to serve.

Before serving top each dish with a dollop of the whipped topping and garnish with a strawberry half.

Remember this is a dessert. One serving per day. Share with family and/or friends.

NOTE: You will get some sugar from the chocolate hazelnut spread. Check the nutritional information on various brands. I do not recommend this recipe for anyone whose blood sugar is not under control.

File Photo

STIR-FRIED BEEF AND SPINACH

This is a great recipe for diabetics.  This recipe makes 2 servings.  Per serving: 196 calories, 6g carbs, 28g protein, 8g dietary fiber, 7g total fat (2g saturated).

1/2 lb boneless beef top sirloin steak, sliced thin

1 pkg (6-oz) fresh spinach, stemmed and torn

1/8 tsp salt

1/4 cup stir-fry sauce

1 tsp Splenda granular (nutritional info above figured with sugar) 

1/2 tsp curry powder

1/4 tsp ground ginger

Coat a large nonstick skillet or wok with nonstick cooking spray and heat over high heat.  Add the spinach and stir-fry 1 minute or until limp.  Remove skillet from heat and remove spinach to a platter, lightly sprinkle with salt (if desired) and keep warm.

Using a paper towel, wipe out the skillet.  Coat again with nonstick cooking spray and heat over high heat.  Add the beef and stir-fry for 2 to 3 minutes until barely pink.  

Add the sauce, Splenda, curry, and ginger to the beef and cook, stirring, 1 to 2 minutes until the sauce thickens.

To serve, spoon the beef over the spinach.

This is the file photo.

SWEET AND SOUR SHRIMP STIR-FRY

 

1 tbsp dark sesame oil

1/2 cup thinly sliced celery
1/4 cup chopped red bell pepper
1/4 cup chopped green onion
1/2 tsp ground ginger
1 tsp soy sauce
1 tsp lemon juice
1/8 tsp Splenda granulated
1 lb medium raw shrimp, peeled & deveined

Heat the oil in a large nonstick skillet or wok over medium heat. Add the celery,  bell pepper, onion, and ginger; cook and stir 5 to 7 minutes.

Add the soy sauce, lemon juice, and Splenda; cook, stirring for 1 minute.  Add the shrimp and cook another 3 minutes or until the shrimp are pink and opaque.

file photo

Yield: 4 servings.
Per serving: 213 calories, 9g fat (2g sat), 28g pro, 3g carbs, 208 mg cholesterol, 663 mg sodium I suggest use light soy sauce to cut back on the sodium.

SALMON VEGGIE SKILLET

2 cups water

3/4 lb salmon fillet
2 cups asparagus, sliced into 1-inch pieces
2 cups cooked brown rice
1 cup spinach, sliced into strips
1/3 cup reduced fat & sodium chicken broth
2 tbsp chopped fresh chives
2 tbsp lemon juice
1/8 tsp freshly ground black pepper

Bring the water to a boil in a large skillet; add salmon fillet and reduce the heat to a gently simmer.  Cover skillet and cook 10 minutes or until the fish flakes when tested with a fork.  Remove salmon from skillet to a cutting board.  When cool enough to handle, break into large pieces and remove the skin.

Coat a large skillet with nonstick cooking spray and heat over medium-high heat.  Add the asparagus and cook, stirring occasionally, for 6 minutes or until tender.  Add the rice, spinach, and broth; stir to combine.  Cover and cook on low heat 1 to 2 minutes until the rice is hot and spinach is wilted.

Return the salmon to the skillet along with the chives, lemon juice, and pepper; mix in gently.

File Photo

Yield: 4 servings of about 1 cup

Good protein/carb ratio for diabetics!  Per serving 22 g protein and 26 g carbs, that is well over the suggested 1/3 as many proteins as carbs per meal.

MOCHA-FLAVOR FILLED SOUR CREAM CAKE

As I always tell diabetics, desserts are for special occasions and should not be a part of your daily diet. Recipes like this one are especially good when you have guests or to take to 'pitch-in' meals. Always volunteer to take the dessert so you will know there is something you can enjoy along with everyone else.

2 cups white whole-wheat flour
1 light cup almond flour
3 tsps baking powder
1 tsp baking soda
1 tsp salt
1/2 cup canola or coconut oil
1/4 cup butter
1/4 cup ground flaxseed
1 cup Splenda granulated
3 large eggs or 3/4 cup egg substitute
1 cup low-fat sour cream

Preheat oven to 350 degrees.
Grease and lightly flour a 10-inch bundt pan; set aside.

Combine the flours, baking powder, baking soda, and salt in a bowl and set aside.

In a mixer bowl combine the oil, butter, flaxseed, and Splenda until creamy; add the eggs, one at a time beating after each addition.

Add the flour mixture to the creamed mixture alternately with the sour cream until well blended; begin and end with flour mixture.

Make the FILLING:
1 pkg (6-oz) unsweetened chocolate chips
1/4 cup firmly packed Splenda Brown Sugar Blend
2 tbsp instant coffee powder (freeze-dried works best)

Mix the filling ingredients together.

Pour 1/3 of the cake batter into the prepared bundt pan; sprinkle with 1/2 the filling mixture.  Top filling with another 1/3 of the cake batter; top with the remaining filling mixture.  Spoon the last third of the cake batter evenly over all being sure to cover all the filling.

Bake cake at 350 degrees for 60 to 70 minutes until a wooden pick inserted in the center comes out clean. Remove from oven to a wire rack and cool in pan for 15 minutes.  Remove cake from pan to cake plate and allow to cool completely.

Dust top lightly with unsweetened cocoa powder or make the following drizzle and drizzle over the cake.

DRIZZLE:
2 tsp instant coffee (freeze-dried preferred)
3 tbsps boil water
1 3/4 cups "fake" powdered sugar (recipe available on this blog)

Dissolve the coffee in the boiling water, stirring until completely dissolved.

Place the "powdered sugar" in a small bowl and add the hot coffee stirring until smooth.  Drizzle over the top of the cake allowing to run down sides.

 file photo.

BROCCOLI-GRAPE SALAD

1 bunch broccoli, cut off stems and break florets into bite-size pieces

3/4 cup red seedless grapes
1/2 cup chopped red onion
1 celery rib, sliced thin
1/2 cup sunflower seeds
1 lb bacon, cooked, drained, crumbled

Combine ingredients in salad bowl.

Make the following dressing and pour over the above right before serving.
1 cup low-fat mayonnaise (I use olive oil mayo)
1/2 cup Splenda granulated
2 tbsps wine vinegar

f

File photo

BANANA-BRAN BREAD WITH WALNUTS

1 cup white whole-wheat flour, sifted before measuring

1/2 cup all-purpose flour, sifted before measuring
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 cup butter, softened
1/2 cup Splenda Baking Blend Note: This is a blend of sugar and Splenda.
1 large egg
1 tsp vanilla
4 small fully-ripe bananas
1 cup whole-bran cereal
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Thoroughly grease a 9-inch loaf pan; set aside.

Place the flours, baking powder, baking soda, and salt in a sifter and sift over a sheet of waxed paper; set aside.

In large mixer bowl, at high speed, beat the butter, Splenda blend, egg, and vanilla until fluffy and smooth; continue beating until thoroughly combined.  Set mixture aside.

Place the peeled bananas in a medium mixing bowl and mash with a fork or potato masher until all large chunks are broken up (this should yield 1 1/2 cups).  Add bananas to the butter mixture; stir with wooden spoon or silicone spatula until mixed together well.  Add the flour mixture, cereal, and walnuts; beat just until smooth. Spread batter into the prepared loaf pan; spread top even with the back of a spatula.

Bake on oven rack in center of oven at 350 degrees for approximately 1 hour or until a wooden toothpick inserted in the center comes out clean.

Place the bread, in the pan, on a wire rack for 10 minutes.  Remove bread from the pan and allow to cool completely on the wire rack.

This is the file photo.

NOTE: If you have trouble controlling your sugar, you should use Splenda granulated rather than Splenda blend. This may produce a slightly thinner loaf so bake in a smaller loaf pan, if desired.  Also, I never use all-purpose flour as diabetics should only use whole (not refined) grains. That is up to you and what your body can tolerate.  Add another spoonful or two of walnuts, if desired. Walnuts are very good for diabetics.

TUNA SALAD SANDWICHES WITH LETTUCE AND TOMATO

1 can (12-oz) solid white tuna in water, drained

1/4 cup finely chopped red onion
1/3 cup fat-free or olive oil mayonnaise
3 tbsp drained & chopped black olives
1 tbsp + 1 tsp lemon juice
1 tbsp extra-light olive oil
couple grinds of freshly ground black pepper
dash of garlic powder
8 slices sugar-free whole-grain bread
4 tomato slices
4 lettuce leaves

In a large bowl combine the tuna, onion, mayonnaise, olives, lemon juice, olive oil, pepper, and garlic powder until well blended.

Top each of 4 bread slices with a lettuce leaf, a tomato slice, and 1/4 of the tuna mixture. Top with the remaining bread slices.  Cut in half diagonally to serve.

File Photo

Yield: 4 sandwiches or 8 sandwich halves

GRECIAN CHICKEN PIE

I have had this recipe since the 1980s.

2 cups sliced fresh mushrooms
1/2 cup chopped onion

3/4 cup + 2 tbsps butter (may substitute olive oil)
2 tbsps flour (diabetics should use whole-grain flour or a low-carb flour)
1 can (14.5-oz) stewed tomatoes, undrained
1/2 cup water
1 tbsp chicken-flavored instant bouillon
1/4 tsp thyme
4 cups cooked cubed or shredded chicken
1/4 cup sliced pitted ripe olives  

1 pkg (16-oz) frozen phyllo pastry, thawed
grated Parmesan cheese

Preheat oven to 350 degrees.

In a large skillet cook the mushrooms and onion in 2 tablespoons of the butter until veggies are tender.  Add the flour, stirring constantly until smooth.  Add the tomatoes with juices, water, bouillon, and thyme; cook and stir until bouillon is dissolved.  Remove skillet from the heat.

After removing skillet from the heat, stir in the chicken and olives.

Melt the remaining butter.

Place 2 sheets of the phyllo in the bottom of a greased 15 x 10-inch jellyroll pan, pressing into the corners.  Brush with the butter and repeat with 2 more sheets, brush with butter, repeat this process until you have used half the phyllo sheets.

Spread the chicken mixture evenly over the buttered phyllo.  Top the chicken mixture with the remaining phyllo sheets using the same 2 sheets, butter, repeat process until all phyllo is used.  Trim phyllo edges even with edges of the pan.

Lightly sprinkle the overall pie with the grated Parmesan cheese.

Bake at 350 degrees for 25 minutes or until the pastry is a golden brown.

file photo

GRILLED SALMON WITH SPICY PINEAPPLE SALSA

I got this recipe several years ago from a diabetic magazine.

1/4 cup mango chutney, large pieces chopped
1 tbsp brown mustard
4 (4-oz each) salmon fillets with skin
1 cup diced ripe pineapple or ripe mango
1/4 cup finely chopped red bell pepper
2 tbsps chopped fresh cilantro
1 tsp hot pepper sauce

Heat grill to medium or preheat broiler.

Combine the chutney and mustard; spread mixture over the skinless sides of the salmon fillets and set aside.

In a small bowl combine the remaining ingredients and set aside.

Place the salmon on oiled grill or broiler pan.  Grill on covered grill 7 to 8 minutes or broil 5-inches from the heat 5 to 6 minutes or until salmon is opaque in center.

Serve salmon topped with the salsa.

File Photo

1 serving of 1 salmon fillet with 1/3 cup salsa = 20g carbs and 26g protein

SAUSAGE WITH BEANS AND TOMATOES

1 1/2 tsp canola or olive oil

1 small yellow onion, chopped
4 Italian sausage links
1 can (15-oz) Great Northern Beans, rinsed and drained
1 can (15-oz) fire-roasted diced tomatoes, do not drain
fresh parsley or cilantro sprigs for garnish

Heat the oil in a large deep skillet over medium heat.  Add the onion and cook for 2 minutes; push onion to the side of the skillet.

Add the sausages to the skillet with the onion and brown, about 3 minutes per side. Remove the sausages and set aside.

Stir the beans and tomatoes with juice into the skillet with the onion.  Place the sausages over the top.  Put a lid on skillet and simmer mixture for 10 minutes.  Remove lid and simmer another 3 to 4 minutes until the meat is cooked through and the juices have thickened slightly.

Before serving slice the sausage links into pieces and mix into the bean/tomato mixture. Garnish with the parsley or cilantro. (Personally, I prefer cilantro but the choice is yours.)

file photo

Yields 4 servings.  Per serving: protein 21 g, carbs 27 g; a good protein to carb ratio for diabetics.

MARINATED BROCCOLI SALAD

1 lb fresh broccoli florets

boiling salted water
1/4 lb fresh button mushrooms, cleaned and stems trimmed
3/4 cup ripe pitted olives, drained
1 cup cherry tomatoes

Dressing:
1/2 cup olive or canola oil
1 tbsp white wine vinegar
1 tbsp lemon juice
2 tbsp chopped fresh parsley
1 green onion, minced
1 garlic clove, minced
1/4 tsp salt, optional
1/4 tsp freshly ground black pepper

Drop the broccoli florets into the boiling water for 1 minute; drain well.

In a salad bowl combine the broccoli, mushrooms, olives, and tomatoes.

Whisk all the dressing ingredients together in a small bowl; pour over the vegetables; toss gently to coat.

Cover salad and refrigerate for at least 3 hours or until serving time.

file photo.

GRILLED ROSEMARY CHICKEN BREASTS

4 (1 lb total) boneless skinless chicken breasts

2 tbsps minced fresh rosemary
2 tbsps lemon juice
2 tbsps olive or canola oil
2 garlic cloves, minced
1/4 tsp salt

Spray cold grill grid with nonstick cooking spray and prepare the grill heat.

In a small bowl whisk the rosemary, lemon juice, oil, garlic, and salt together.  Pour the mixture into a shallow dish or glass pie pan; add chicken breasts, turning to coat both sides.  Cover and refrigerate 15 minutes turning after about 8 minutes.  Remove chicken and throw out the marinade.

Place chicken on grill and cook over medium-hot coals 5 to 7 minutes per side or until no longer pink in the center.

File Photo

Per breast: 26 g protein, 2 g carbs, calories 192
Exchanges: 1 fat, 3 meat

PENNE AND BEAN PASTA

4-oz uncooked low-carb penne pasta

1/2 can (15-oz size) navy beans, rinsed and drained
1 tbsp canola or olive oil
1 cup grape tomatoes (or cherry tomatoes, halved)
12 pitted kalamata olives
2 tsps dried basil
1/2 tsp minced garlic
2-oz crumbled feta cheese

Cook the pasta according to the package directions omitting any salt, butter or other fats.  Add the beans during the last minute of cooking.

While the pasta cooks, heat the oil in a large skillet over medium-high heat; add tomatoes and cook 3 minutes or until skins start to split, stirring occasionally.  Add the olives, basil, and garlic; cook 15 seconds, stirring gently.  Remove from the heat, cover and allow to stand to absorb the flavors while the pasta cooks.
Sprinkle the cheese over the top.  Top with the tomato mixture.

Yield: 4 serving.
Note: I suggest serving this with a lean protein item such as a lean pork chop, boneless skinless chicken breast, etc. You could also make this by adding cooked, diced or sliced chicken to the mixture.

file photo.

CHICKEN-VEGGIE FLATBREAD

2 tbsp vinaigrette salad dressing

2 Roma tomatoes, sliced thin
1 1/4 cups shredded cooked chicken breast
2 cups baby spinach leaves, chopped coarsely
1/4 cup grated Parmesan cheese
1 tbsp freshly minced rosemary
1 tube refrigerated pizza dough*
Preheat oven to 400 degrees.
Spray a 15-inch jelly roll pan with nonstick cooking spray.

Unroll the pizza dough onto the prepared pan and spread to fit.  Bake for 5 minutes at 400 degrees.

Brush the dressing over the crust and spread the tomato slices over all.  Top with the chicken, spinach, cheese, and rosemary.

Bake at 400 degrees another 8 to 10 minutes until the crust is a golden brown.

*If you don't want to use pizza crust, make this on a cauliflower crust.

Cut into rectangles to serve.

file photo

LUSCIOUS COCOA CREME

My version of a recipe I saw in an old Diabetic Cooking booklet.

1 envelope unflavored gelatin
1/4 cup cold water
1/2 cup Splenda Granular
1/3 cup unsweetened cocoa powder
1/2 tsp ground cinnamon
3/4 cup fat-free milk
1/2 cup part-skim ricotta cheese
1 1/2 tsp vanilla extract
1/2 cup whipped topping or whipped cream
Fresh strawberries for garnish
Whipped cream for garnish

Sprinkle the gelatin over the cold water in a small bowl; let stand 2 minutes to soften.

In a small saucepan combine the Splenda, cocoa powder, and cinnamon; using a small wire whisk, stir in the milk.  Cook the mixture over medium heat while stirring constantly until the mixture is very hot.

Add the gelatin/water mixture to the chocolate mixture, stirring until the gelatin is completely dissolved.  Pour the mixture into a medium bowl and refrigerate.  Allow the mixture to chill until very cold but not jelled.

In a blender or food processor, blend the ricotta cheese and vanilla until smooth; stir in the whipped topping or cream.  Gradually fold the cheese mixture into the cold chocolate mixture.  Pour immediately into a 2 cup mold; cover and refrigerate until firm, at least 2 to 3 hours.

Unmold onto a serving platter and garnish with fresh strawberries and whipped cream as desired.

Yield: 4 servings

file photo

KETO SPICY FRENCH TOAST

I do not follow a Keto Diet and I do not eat French Toast. So, obviously, I cannot recommend this recipe one way or the other. However, I do have readers ask for Keto recipes so here you are.

1 egg

1/2 cup unsweetened vanilla nut milk

1 tsp pumpkin spice

4 slices Keto bread

Butter for cooking

Keto Syrup for serving

On a bowl, whisk together the egg, milk and pumpkin spice.

Soak the bread in the egg mixture then cook in butter on a hot griddle. When browned on both sides, serve with the syrup.

file photo for reference

GRILLED TURKEY BURGERS WITH SALSA

Note: When buying ground poultry, be sure to read the ingredient list.  Don't buy it if it has the skin (fat) as an ingredient.

3/4 lb lean ground turkey
4 tbsps finely crushed baked tortilla chips
4 tbsps your favorite salsa (watch sugar content)
4 slices reduced-fat Monterey Jack cheese, optional
4 whole-grain or low-carb  hamburger buns*

4 leaves lettuce
4 thin red onion slices, optional
additional salsa, if using

Lightly spray grill with nonstick cooking spray and prepare heat for cooking.

Combine the ground turkey, crushed chips, and salsa in a medium mixing bowl; mix lightly.  Shape the mixture into 4 equal patties.

Grill over medium-high heat on the prepared grill for approximately 6 minutes per side or until cooked through (internal temperature of 165 degrees).  Top each with a slice of cheese, if using.

Toast buns on grill if desired.

*Whole grain sandwich thins are an excellent substitute.

File photo

To assemble, place a lettuce leaf on the bottom half of each bun.  Top with an onion slice, if using. Place burger next and add some additional salsa, if desired.  Top with the top half of the buns.

Note: Burgers may be broiled instead of grilled, if desired.

PASTA, CHICKEN, AVOCADO SALAD

Salad:

1 1/3 cups uncooked penne whole-grain pasta (or your favorite low-carb pasta)

8-oz cooked chicken breast, diced
1 large celery stalk, sliced thin
1 large scallion, trimmed, chopped
1 tbsp minced fresh cilantro

Dressing:
1/3 cup fresh squeezed orange juice
1/4 tsp curry powder
dash of freshly ground black pepper
1/4 tsp salt
1 tbsp white wine vinegar
1 tsp canola or extra-virgin olive oil
1/4 cup small-diced avocado

Cook the pasta according to the package directions; drain well.

In a large salad bowl, combine the pasta, chicken, celery, scallion, and cilantro.

In a small bowl combine all the dressing ingredients except avocado, stirring well.  Pour over the salad in the salad bowl; toss well to coat.  Add the avocado and toss again gently.

Note: File Photo

Yield: Approximately 4 cups
Note: Diabetics should never use regular pasta.

SOUTHWESTERN-STYLE BEAN SALAD

2 cups canned pinto, rinsed and drained

1 jalapeno pepper, seeded & minced (handle carefully)
2 medium tomatoes, diced
1/2 cup chopped scallions or green onions
1 large celery stalk, sliced thin
2 tbsps tomato juice
4 tsps red wine vinegar
1 tsp canola oil
1/2 tsp paprika
1/4 tsp ground cumin
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup shredded low-fat Mexican-blend cheese

Combine the beans, jalapeno, tomatoes, scallions or green onions, and celery together in a large bowl; toss gently.

In a small bowl, whisk together the tomato juice, vinegar, oil, paprika, cumin, salt, and pepper; pour over the bean mixture.

Sprinkle the cheese overall.

Yield: 4 servings

Enjoy this salad with a lean protein item.

File Photo

SPINACH-STUFFED MUSHROOMS

Two of my favorite foods, spinach and mushrooms, come together in these tasty appetizer/snacks!  

24 large (1 1/2 - 2 inch diameter) fresh mushrooms
2 tbsps olive or canola oil
salt and pepper to taste
1/2-lb bulk Italian sausage or lean ground beef
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper*
1 garlic clove, minced
1 cup fresh baby spinach, chopped
1/4 cup finely shredded Parmesan cheese
1/4 cup fine dry whole-grain or low carb bread crumbs

Preheat oven to 425 degrees.
Lightly rinse the mushrooms and pat dry with paper towels.

Remove the stems from the mushrooms, chop stems and set aside.

Lightly spray a baking sheet with nonstick cooking spray and place the mushrooms on the sheet.  Brush the oil over the mushrooms and sprinkle with salt and pepper; set aside.

In a large skillet cook the mushroom stems with the sausage or beef, onion, bell pepper, and garlic over medium heat until the meat is browned.  Stir occasionally during cooking.  Drain off any excess fat.

Add the spinach to the skillet and cook just until wilted.  Stir in the cheese and bread crumbs; remove from heat.

Spoon the meat/spinach mixture into the mushroom caps.

Bake 10 minutes or until lightly browned and mushrooms are tender, at 425 degrees.

I got this recipe many years ago from a Women's Magazine, probably Family Circle or Woman's Day as I subscribed to both magazines for years.

*NOTE: Did you know red bell peppers are one of the foods highest in vitamin-C? Red bell pepper is higher than citrus fruits in vitamin-C.

APPLESAUCE COOKIES

This is a favorite recipe from the 1950s that I tweaked to make it diabetic friendly. It is cookies, so limit your consumption to a few at a time. I ate three yesterday and my blood sugar was actually 10 points lower this morning. So for a controlled diabetic, I would say three is a good number.

Preheat oven to 325 degrees.

Line 2 regular or one large cookie sheet with parchment paper; set aside.

In a large mixing bowl, combine the following ingredients:

3/4 cup olive, coconut or canola oil

1/2 cup Splenda Brown Blend (or equivalent amount of your favorite brown sugar substitute)

1 large egg

When blended, 1/2 cup sugar-free applesauce

In a separate mixing bowl, combine the following:

2 1/4 cups white whole-wheat flour

1/2 tsp baking soda

1/2 tsp salt (1/4 tsp if necessary for health reasons) 

1 rounded tsp ground cinnamon

1/4 tsp cloves, optional

Stir the flour mixture into the applesauce mixture and stir to blend well.

Add-ins, optional, to be stirred into the batter before placing dough on cookie sheeets.

1/2 to 3/4 cup chopped pecans or walnuts

1/2 cup raisins*

I personally do not like plain raisins so I used 1/4 cup CRAISINS. If your diabetes is not controlled, I would omit raisins or craisins and add an additional 1/4 cup of nuts, if desired.

SAUCY SAUSAGE BALLS

1 lb bulk pork sausage

1 egg, beaten
1/2 cup dry whole-grain* breadcrumbs
3/4 cup ketchup
2 tbsp Splenda Brown Sugar Blend
2 tbsp vinegar
2 tbsp low-sodium soy sauce

Combine the crumbled sausage and egg together in a mixing bowl.  Sprinkle the bread crumbs over all  and mix in well.  Shape the mixture into 1-inch balls.

Brown the meatballs in a large skillet and drain.  Return meatballs to skillet that has been wiped clean with paper toweling.

Combine the ketchup, Splenda, vinegar, and soy sauce and pour over the meatballs. Simmer for 10 minutes or until meatballs are cooked through.

* Or your favorite low/no carb breadcrumbs

File Photo

DIABETIC-FRIENDLY SHREDDED BEEF STEW

 A tasty beef stew for anyone but especially good for diabetics. This recipe is nutritionist approved as a healthy stew. This is a recipe I got from one of my diabetic connections associated with Eating Well.

• 1 1/2 cups reduced-sodium chicken broth
• 1/4 cup sherry vinegar
• 2 stalks celery, thinly sliced
• 1 large onion, chopped
• 1 large red bell pepper, seeded and chopped
• 3 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 pounds flank steak, trimmed of fat, each steak cut into thirds
• 1/2 cup packed fresh cilantro leaves, chopped
• 1/2 cup chopped pickled jalapenos
• 10 corn tortillas, heated (see Tip)

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

Tip: Wrap corn tortillas in foil and bake at 300°F until steaming, about 10 minutes.

Yield: 10 servings

Per Serving: 

The file photo with the recipe.

• Calories - 224
• Carbohydrates - 15g
• Saturated Fat - 3g
• Protein - 23g
• Sodium - 416mg
• Dietary Fiber - 3g
• NOTE to diabetics. You can replace the corn tortillas with whole-wheat or your favorite low-carb tortillas.

CUCUMBER AND RED ONION SALAD

If I have a nice tomato I like to add that, too.

2 1/2 cups thinly slice lengthwise, unpeeled cucumbers
1/2 cup thinly sliced red onion, separated into rings
1/3 cup Splenda granular
1/3 cup white vinegar
1/4 tsp salt
2 to 3 grinds of freshly ground black pepper

In a medium glass bowl, toss the cucumber slices and onion rings together (add tomato here, if using); set aside.

In a separate bowl, using a wire whisk, combine the Splenda, vinegar, salt and pepper. Pour mixture over the veggies.

Cover bowl and refrigerate for at least 2 hours; stir several times during chilling.

oss before serving.

Note: If you do not have a mandoline to make thin lengthwise slices of cucumber, slice crosswise into thin discs.

File Photo

HAPPY 4TH OF JULY

 

Wishing you a safe and happy holiday.

SHRIMP & CRAB SOUP

1 large red bell pepper, seeds and ribs removed

1 large green bell pepper, seeds and ribs removed
2 carrots
1 can (1 lb 12-oz) whole tomatoes, undrained
1 medium white onion, peeled
4 whole cloves
2 shallots, peeled
5 cups water, divided
2 cans (10 3/4-oz each) condensed chicken broth
1 1/2 cups chopped celery
1/2 tsp dried basil
1/8 tsp dried thyme
1/4 tsp turmeric
1 whole bay leaf
1/4 tsp dried red pepper flakes
1 tsp salt
1 lb unshelled fresh shrimp
1 can (7 3/4-oz) king crabmeat, drained & cartilage removed
1/4 cup fresh-squeezed lemon juice
1 tbsp chopped parsley

Cut the peppers into small pieces and slice carrots into thin coins.

In a small bowl, using a fork, crush the tomatoes and break into small pieces.

Stud the cloves into the onion; cut shallots into thin slices.

Put 3 cups of the water with the chicken broth in a large saucepan; bring to a boil over high heat.  When broth/water is at a full boil, add the peppers, carrots, tomatoes, clove studded onion, shallots, celery, basil, thyme, turmeric, bay leaf, and red pepper flakes.  Return to a boil, reduce the heat and simmer, uncovered, 30 minutes.

Meanwhile, cook the shrimp by putting the remaining 2 cups of water and the salt into a 2-quart saucepan.  Bring to a boil over high heat and add the shrimp.  Return to a boil then remove from heat.  Cover pan and let stand 3 minutes. Drain the shrimp, reserving 1 cup of the liquid.  Allow shrimp to cool until they are cool enough to handle.

Peel the shrimp and discard the shells.  Using a small sharp knife, slit the shrimp lengthwise down the center back.  Remove and discard the dark inner vein and rinse the shrimp to clean.

Add the shrimp, the reserve cooking liquid, crabmeat, and lemon juice to the soup.  Cook gently, uncovered for 10 minutes.

Before serving remove and discard the onion and add the parsley.  Season with salt if desired. 

File Photo