WHITE BEAN SALAD

Enjoy this salad with a lean protein item such as a grilled chicken breast or pork chop.

1 can (15-oz) white beans, drained & rinsed

1 small red bell pepper, diced
1/2 cup finely chopped parsley
2 tbsps lemon juice
2 tsps balsamic vinegar
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper

Combine all ingredients in a large bowl; toss to combine.  Let stand 15 minutes before serving.

RUSTIC VEGGIE PIZZA

Diabetics should go with whole-wheat, cauliflower, or low-carb crust.  Regular pizza crust, unless very thin, will raise your blood sugar.

1 pkg (10-oz) ready-made whole-wheat pizza crust
2 large plum tomatoes, sliced thin
2 small zucchini, sliced thin
1 small eggplant, peeled and sliced thin
1/3 cup thinly sliced red onion
1/4 tsp garlic powder or one small garlic clove, minced
3/4 cup shredded part-skim mozzarella cheese
1 tbsp grated Romano cheese
3 tbsp chopped fresh basil

1/2 cup fresh mushrooms, sliced or chopped

Preheat oven to 450 degrees.

Place the crust on pizza pan and arrange the tomatoes over the top; set aside.

Coat a large nonstick skillet with nonstick cooking spray. Add the zucchini, eggplant, onion, and garlic salt; cook, stirring over medium-high heat, 4 to 5 minutes until crisp-tender.  Layer veggies over the tomatoes. Top pizza with the cheeses and bake at 450 degrees until cheeses are melted and the crust is browned.

Sprinkle with the chopped basil then cut and serve.

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MINI BLACK BEAN BURGERS

1 clove garlic, minced

1/2 cup finely chopped onion
1 cup sliced mushrooms (baby bellas work best)
1 can (15-oz) black beans, drained
1/4 cup quick-cooking oats
2 tbsp reduced-fat mayo (I use olive oil mayo)

1/2 tsp dried thyme

1/4 tsp salt
1/4 tsp black pepper

Coat a 12-inch nonstick skillet with nonstick cooking spray.

Add the onion, garlic, and mushrooms to the skillet and cook over medium heat for 5 minutes.

Remove onion mixture to a blender; add the beans, oats, mayo, thyme, salt, and pepper.  Process mixture by pulsing on/off until the mixture is finely minced but not made into a paste.

Remove bean mixture from blender and shape into 8 patties approximately 2-inches in diameter.  Place on a large plate and cover with waxed paper; refrigerate for 30 minutes.

Sauce:
2 tbsp reduced-fat mayo (I use olive oil mayonnaise)
2 tbsp plain Greek yogurt
1 tbsp minced fresh chives

Combine all sauce ingredients in a small bowl; set aside.

Coat large skillet with nonstick cooking spray and place over medium-high heat.  Add the patties in a single layer and cook for 5 minutes on the first side then turn gently.  Cook on second side 3 to 5 minutes until browned.

Remove patties from skillet and serve with the chive sauce.

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TACO CUPS

 

4 (10-inch) whole-wheat or low-carb tortillas

1 tbsp olive oil
1 carrot, grated coarsely
1 lb lean ground beef or ground turkey
1 tbsp paprika
2 tsp ground cumin
1 tsp garlic powder
salt and pepper to taste
1 cup water
shredded lettuce
1/2 cup shredded Mexican-blend cheese
2 plum tomatoes, seeded and chopped

Heat oven to 375 degrees.
Cut three 4 1/2-inch circles out of each tortilla.  Place one circle inside the cup of a muffin tin and press gently for form a bowl.

Bake tortillas for 8 to 10 minutes until crisp.  Remove from oven and allow to cool completely.

While tortillas bake, heat the oil in a large skillet over medium-high heat.  Add carrot and cook while stirring for a couple of minutes.  Add the meat and cook, stirring to break up, until beginning to brown.  It should take the meat about 5 to 7 minutes.

Stir the paprika, cumin, garlic, salt, and pepper into the meat mixture; cook for 1 minute.  Add water and simmer until almost all the liquid has evaporated.

Divide the meat mixture among the tortilla cups and top with the lettuce, cheese, and tomatoes.

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SHRIMP AND GRITS

GRITS:

2 1/4 cups water
1/2 cup instant grits
2 tbsp fat-free milk
2 tbsp butter
1/4 tsp garlic powder
1/4 tsp salt
1/4 cup grated Parmesan cheese

Bring water to a rolling boil in a medium saucepan over high heat.  Gradually stir in the grits; reduce heat, cover, simmer 9 minutes or until thickened. Stir occasionally during cooking. Remove from heat and set aside.

SHRIMP:

1 tsp oregano
1/2 tsp smoked paprika
1/2 tsp basil
1/8 tsp dried red pepper flakes
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp canola or olive oil
1/2 lb peeled raw shrimp
3/4 cup chopped green onions
fresh lemon wedges, optional

While the grits cook, combine the oregano, paprika, basil, red pepper flakes, salt and black pepper in a small bowl.

Heat the oil in a large nonstick skillet over medium-high heat; add shrimp and sprinkle with the spice mixture. Cook 4 minutes or until the shrimp turn opaque pink, stirring often. Remove from heat and stir in the green onions.  Cover and keep warm.

Whisk the milk into the grits; add the butter, garlic powder, and salt.

To serve: Place the grits on serving plate, sprinkle evenly with the Parmesan cheese and top with the shrimp. Serve with lemon wedges, if desired.

Yield: 4 servings
Per serving: Approximately 220 cal, 19 g carbs, 16 g protein

HOMEMADE DRY ONION SOUP MIX

This recipe makes the equivalent to 1 packet purchased dry onion soup mix.  You can make this even healthier by using low or sodium-free instant bouillon..

2 2/3 tbsp dried onion flakes
4 tsp beef instant bouillon powder
1 tsp onion powder
1/4 tsp celery seed

Combine all ingredients and ore in a plastic zip-top bag or an airtight container.  Use in recipes just as you would the purchased mix.

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SAUSAGE OVER LENTILS

1 1/4 cup dried lentils

1 bay leaf
1 sprig fresh thyme
6 cups lightly salted water
3 tbsp olive or canola oil
1 cup finely diced fennel
1 onion, finely diced
1 large carrot, finely diced
1 celery rib, finely diced
2 garlic cloves, chopped
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1/2 tsp salt
1/4 tsp pepper
1 pkg (12-oz) fully cooked smoked sausage, cut into slices (beef, chicken, etc - your choice)

In a medium-size pot that has a lid, combine the lentils, bay leaf, thyme, and water; bring to a boil. Reduce heat and simmer 25 minutes until lentils are just tender. Drain lentils and remove the bay leaf and thyme sprig.

While lentils cook, heat 2 tablespoons of the oil in a large sauté pan over medium heat. Add the fennel, onion, carrot, and celery. Cook 10 minutes or until veggies are softened. Add the garlic and cook a couple more minutes.  Stir in the lentils, other tablespoon of oil, vinegar, mustard, salt and pepper.

Prepare the sausage according to package directions making 1/4-inch pieces cut on the bias.  Serve sausage over the lentils. Lentils may also be served without the sausage.

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BROCCOLI SLAW

12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds

Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise*
1 tablespoon sugar substitute 
1 tablespoon apple cider vinegar

Directions

Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.

Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.

Cover the salad and chill for at least 1 hour before serving.

*I use olive oil mayonnaise.

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SOUTHWESTERN-STYLE PINTO BEANS SOUP

2 cups dry pinto beans, rinsed

5 cups cold water

Place the beans and water in a large cooking pot or Dutch oven.  Bring beans to a boil; reduce heat and simmer 10 minutes.  Turn off the heat but allow the beans to sit covered for 1 hour.  Drain beans and rinse.

2 cans (14-oz each) chicken or vegetable broth
1 large yellow onion, chopped
1/2 cup water
3 large garlic cloves, minced
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can (14-15 oz) fire-roasted diced tomatoes with the juice
Shredded Mexican-blend cheese for garnish, optional
Chopped fresh cilantro for garnish, optional

In a crock pot or slow cooker combine the drained beans, broth, onion, water, garlic, cumin, and cayenne pepper.  Place lid on cooker and cook on low for 8 to 10 hours or on high for half that time.

Remove lid and add the tomatoes; cook for another 30 minutes.

To serve, dip into serving bowls and garnish with the cheese and/or cilantro, if desired. Serve with whole-grain crackers, a crusty bread or corn bread. Choose according to what your blood sugar can handle.

Yield: 6 servings

Note: I got the basics of this recipe from a diabetic web site.  But this is a good healthy dish for anyone.

PORK PINEAPPLE SALAD

4 (3/4-inch thick) top loin boneless pork chops

2/3 cup lime juice
3 garlic cloves, minced
1 tsp ground cumin
3/4 tsp salt
1/4 tsp freshly ground black pepper
4 slices (1/2-inch thick) cored fresh pineapple
5-6 oz assorted baby greens
1 can (14.5-oz) black beans, drained and rinsed
1/2 small red onion, thinly sliced
3 tbsp olive oil
1 tsp honey (use 1/2 tsp if your blood sugar is way too high!)

In a small bowl whisk together the lime juice, garlic, cumin, salt, and pepper; reserve 1/4 cup for dressing and refrigerate it.

Transfer the remaining mixture to a zip-top plastic bag and add the pork chops.  Seal bag, turn to coat and refrigerate 2 to 4 hours.

Prepare a grill (inside or outside grill) to medium-high.  Spray or rub grill lightly with cooking spray or oil.

Remove chops from refrigerator, drain marinade but do not pat dry.  Discard the marinade! Grill the chops and the pineapple slices over direct heat, turning once.  Grill pineapple until heated through.  Grill the chops until cooked through, approximately 10 minutes.  Remove from grill and allow chops to set for 3-4 minutes.

Divide the greens evenly between 4 salad plates, add one slice pineapple to each plate. Top with the black beans and the onion.  Slice each chop and place 1 chop atop each plate.

Whisk the olive oil and honey into the reserved, refrigerated lime juice mixture, drizzle over the salads.

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CHICKEN, PASTA AND OLIVES

 4-oz uncooked whole-grain rotini pasta*

3/4 lb boneless skinless chicken breasts, rinsed and cut into bite-size pieces
1/2 tsp dried rosemary
1/4 tsp dried thyme
1/4 tsp red pepper flakes
4 med-size garlic cloves, minced
1 cup grape tomatoes, quartered
1/2 cup Spanish stuffed olives, halved lengthwise
2 tbsp chopped fresh parsley
1 1/2 cups packed baby spinach, coarsely chopped
2 tbsp extra-virgin olive oil
1/8 tsp salt

Cook pasta according to the package directions; omit any oil or butter called for.

Meanwhile, coat a large skillet with cooking spray and heat over medium-high heat. Cook the chicken with the rosemary, thyme, and red pepper flakes for 2 minutes or until slightly pink in center, stirring often.  Add the garlic and cook 15 seconds, stirring constantly.  Stir in the tomatoes, olives, and parsley; remove from the heat.  Cover and let stand 3 minutes.

Add the drained pasta, spinach, oil, and salt; toss together until spinach is wilted.

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*Important to use whole-grain or low-carb pasta only.

ROASTED MOZZARELLA CAULIFLOWER

This is a recipe I got from another blogger several years ago - information is shown below.

1 Cauliflower Head, cut into florets

3 Cloves Garlic, chopped
1/4 Cup Olive Oil
Lemon Juice, to taste*
Cayenne Pepper, to taste
Salt, to taste
Mozzarella Cheese*
Fresh Parsley, if you have it

Preparation

Preheat oven to 350 degrees.

1. Cut cauliflower into florets and put in a large bowl.
2. Cut or chop garlic into very small pieces.
3. Cover with olive oil, lemon juice, salt and pepper, stirring well.
4. Put all into a buttered casserole, in a single layer.
5. Bake for about 30 minutes.

At this point, you have a delicious alkaline, low-carb dish. Adding the lemon juice will help with alkalinity. If you are not concerned about adding more acid to your system, stir in a bit of Mozzarella as soon as this comes out of the oven.

Serve Immediately.

- See more at: http://www.texansunited.com/blog/roasted-mozzarella-cauliflower-low-carb-good/#sthash.GdpbDfGr.dpuf

TWO-EGG OMELET BREAKFAST

 Sara Gottfried, M.D., a women's health expert has said, "I want you to care about your blood sugar more than you care about your retirement account." One of her recommendations is starting the day right with a healthy breakfast. Following is her recommendation for a two-egg omelet breakfast.

"Start with two eggs and add flavor with butter, feta, cherry tomatoes, arugula and spices." Here is the best part of that advice: "Eating protein-rich meals increases the body's ability to respond to the hunger-regulating hormone leptin by 55%, helping us easily cut 441 calories per day," researchers say.

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HOMEMADE BLACK BEAN BURGERS

5 whole-wheat or low-carb hamburger buns

1 can (15-oz) black beans, rinsed & drained well
1/2 cup shredded Mexican blend cheese
2 large egg whites
2 green onions, sliced
1 tsp chili powder
1 tsp oregano
1/2 tsp garlic salt
1 tbsp canola or olive oil

Tear one of the hamburger buns into pieces and place in food processor.  Process until 1 cup of coarse crumbs; transfer to a medium mixing bowl.

In the processor bowl, place the black beans, cheese, egg whites, onions, chili powder, oregano, and garlic salt.  Process to a thick paste, scraping down sides of bowl once.  Add the mixture to the breadcrumbs in the mixing bowl.

Heat the oil in a 12-inch nonstick skillet over medium heat.

Use a 1/2 cup measuring cup to spoon up mixture for patties.  Drop into skillet and press down to form patties approximately 4-inches in diameter.  Cook 4 minutes, turn and cook another 4 minutes or cook until browned on both sides.

Serve on the remaining 4 hamburger buns with a slice of tomato and a leaf of lettuce. Use a low-fat sauce if desired.

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STRAWBERRY MOUSSE

1 pkg (4-serving size) strawberry sugar-free gelatin mix

1/2 cup boiling water
2 cups fresh sliced strawberries, divided
1/2 cup reduced-fat cream cheese
1/2 cup cold water
1/4 tsp almond extract (may substitute vanilla)
1 cup sugar-free frozen whipped topping, thawed
Additional sugar-free whipped topping for garnish, if desired.

Pour the gelatin mix into a small mixing bowl; add the boiling water and stir until the gelatin is completely dissolved.

Pour gelatin into blender contain and add 1 cup of the strawberries, the cream cheese, cold water, and almond extract; blend 1 minute or until completely smooth.

Pour the mixture into a bowl and thoroughly whisk the whipped topping into the mixture making sure the gelatin does not settle in bottom of bowl.

Pour into 6 small serving cups (1/2 cup in each) and refrigerate for at least 2 hours until the mousse sets.

Before serving, top the mousse with the remaining strawberries and add a dollop of whipped topping if desired,

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COLORFUL COUSCOUS SALAD

1/2 cup water
1/3 cup uncooked whole wheat couscous
1 cup frozen shelled edamame, thawed and cooked according to pkg directions
1/2 cup finely chopped red bell pepper
1 small celery stalk, finely chopped
1/4 cup chopped red onion
2 tsp minced fresh dill + additional sprigs for garnish, if desired
2 1/2 tsp white wine vinegar
2 tsp olive (or canola) oil
1 tbsp vegetable broth
1/4 tsp salt
1/4 tsp freshly ground black pepper

Bring the water to a boil in a small saucepan that has a lid.  Gradually stir in the couscous.  Place the lid on the pot and remove from the heat.  Allow to set for 5 minutes; fluff with a fork and cool.

Transfer the couscous into a serving bowl.  Add the edamame, bell pepper, celery, onion, and minced dill.

In a cup, combine the vinegar, oil, broth, salt, and pepper with a wire whisk.  Pour over the couscous mixture.  Garnish with a dill sprig or two, if desired.

 Yield: 4 servings

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not this exact recipe

HOT MOCHA

1 cup Splenda granulated

3/4 cup unsweetened cocoa powder
dash of salt
3 1/2 cups milk
3 1/2 cups strong brewed coffee
1/2 tsp vanilla extract

In a large heavy saucepan combine the Splenda, cocoa, and salt.  Whisk in the milk and the coffee until smooth. 

Cook the mixture over medium heat using the whisk to stir often for about 20 minutes or just until bubbles start to appear around the edges.  (Do not boil!)

Remove from the heat and stir in the vanilla extract.

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CHOCOLATE-PEAR CAKE

 For those who think diabetic desserts tend to be dry, here is a cake for you. The shredded pear will add delicate flavor and moisture to the cake.

1 box (2-layer size) sugar-free Chocolate or Devil's Food cake mix

1 med to large pear, peeled, cored and shredded

1 can sugar-free chocolate frosting

Fresh berries for garnish, optional

Star anise for garnish, optional

Prepare cake mix according to the package directions for a Bundt cake, then stir in the shredded pear until blended.

Bake according to the package directions.

When cake is removed from pan, set on a wire rack over a baking sheet. When cake is completely cooled,  place 1 1/4 cup of the canned frosting in a microwave-safe bowl. Microwave for 15 seconds then spoon over the top of the cake allowing it to drip down the sides. Use a spatula to spread to cover top of cake. Allow the cake to set about 15 minutes then move to a serving plate. (Personally, I skip the wire rack over the baking sheet, which most professionals recommend. I set my cake on the cake plate then spoon the frosting on. I like to catch what would fall through the wire rack!) Garnish with some fresh berries, if desired. (I like to put some around the bottom where the icing has fallen on the plate.)

This is a file photo used for reference only.

It is not this exact recipe.

RASPBERRY FUDGE BALLS

I do not recommend this recipe or any other candy recipe as a regular part of a diabetic's diet. I do think this is a good recipe for special occasions, holidays and/or as a gift for a diabetic.

1 brick (8-oz) low-fat cream cheese, softened

1 pkg (6-oz) sugar-free chocolate chips, melted

3/4 cup sugar-free vanilla wafer crumbs

1/4 cup seedless no-added-sugar raspberry preserves

finely chopped almonds or pecans, for rolling

cocoa powder, for rolling

Swerve powdered sugar, for rolling

In a bowl combine the softened cream cheese and the melted chocolate until well blended.  Stir in the vanilla wafer crumbs and the raspberry preserves.  Chill mixture several hours up to overnight.  Remove from 'fridge and roll mixture into 1-inch balls.  Roll the balls in the toppings listed above.

Yield: Approximately 3 dozen

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THE BEST OLD FASHION BBQ SAUCE

I'm not sure exactly who decided this is the best bbq sauce except to say this recipe is from a hospital in Dallas, Texas. 

1/2 cup butter
1/4 cup lemon juice
2 tbsp horseradish
4 tbsp vinegar
5 tbsp catsup

1 tsp salt
2 tsp Worcestershire sauce
3/4 tsp Tabasco sauce

In a saucepan, melt the butter with the lemon juice.  Add the horseradish, vinegar, catsup, salt, Worcestershire and Tabasco sauces; stir to blend together well. 

Heat just to a simmer, do not boil.

Excellent for chicken or pork cooked on a barbecue grill.

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PUMPKIN SPICE LATTE

Do you love a pumpkin spice latte? You don't have to wait for Fall, you can make your own in your own kitchen? Try this recipe.

2 cups unsweetened coconut milk 

1/2 cup strong coffee

2 tbsp pumpkin puree or canned pumpkin

1 1/2 tsp pumpkin pie spice

vanilla extract, to taste

favorite sweetener, to taste

Whisk and heat the first 4 ingredients together. Remove from heat and add vanilla and sweetener as desired.

Top with sugar-free whipped cream or topping. if desired. Sprinkle with ground cinnamon.

Enjoy!

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CITRUS CHICKEN BEAN SALAD

Beans and chicken are both excellent foods for diabetics.  If you eat chicken (which I don't), this is a great recipe for you.

2 small boneless skinless chicken breast halves
1/2 tsp kosher salt
1/2 tsp cumin
1 can (15-oz) pinto beans, rinsed and drained
1 can (15-oz) black beans, rinsed and drained
1 can (15-oz) cannellini or great northern beans, rinsed and drained
6 scallions, finely sliced
2 tbsp chopped fresh oregano
1/2 cup chopped fresh cilantro
zest of 1 orange
1/4 cup fresh orange juice
2 tbsp lime juice
2 tbsp olive oil
red pepper flakes to taste, optional
additional salt, optional (personally, I say omit)

Rub the chicken breasts with the salt and cumin; grill until cooked through (juices run clear and no longer pink in the middle).

Meanwhile combine the remaining ingredients in a large bowl and toss together well to combine.

Slice the chicken breasts and serve over the top of the salad.

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THAI BEEF SALAD

1/2 lb beef flank steak

1/4 cup reduced-sodium soy sauce
2 jalapeno peppers, finely chopped (use gloves and/or scrub hands thoroughly after handling)
2 tbsps packed brown sugar
1 garlic clove, minced
1/2 cup lime juice
6 green onions, thinly sliced
4 carrots, diagonally cut into thin slices
1/2 cup finely chopped fresh cilantro
4 romaine lettuce leaves

Place the steak in a ziptop food storage bag.

In a small bowl combine the soy sauce, jalapeno peppers, brown sugar, and garlic; mix well. Pour mixture over the steak in the bag.  Seal bag securely and turn to coat the steak. Marinate for 2 hours in the refrigerator.

Preheat the broiler.

Drain the steak and discard the marinade.  Place steak on broiler pan and broil 4 inches from the heat for at least 13 minutes then until done to suit your taste.

Remove the steak from the heat and allow to stand for 15 minutes.

Slice the steak in thin strips across the grain.  In a large bowl, toss strips with the lime juice, carrots, green onions, and cilantro.

Serve the salad immediately on the lettuce leaves.

Yield: 4 servings
Per serving: 141 calories, 4g fat (2g saturated), 14 g carbs, 13 g protein *These numbers are with the regular brown sugar. I use 1 tablespoon of Splenda Brown Sugar Blend.

CHOCOLATE FROSTING

Ingredients

• 1 oz unsweetened chocolate
• 8 oz low-fat cream cheese
• 2 tbsp Splenda granulated or equivalent amount of your favorite sweetener

Directions

1. Whip cream cheese to a soft consistency. Melt chocolate; add whipped cream cheese and sweetener to taste.
   Makes 8 servings
   Per serving: 
   117 calories, 2g carbs, 3g protein

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DILLY POT ROAST

3 lb beef roast, trimmed of fat

3/4 tsp salt (I recommend only 1/2 tsp)
1/4 tsp freshly ground black pepper
2 tsp dried dillweed, divided
3/4 cup water, divided
1 tbsp vinegar
3 tbsp white whole-wheat flour
1 cup fat-free sour cream

Sprinkle the beef on both sides with the salt, pepper, and half the dillweed; Place in the slow cooker or crock pot.  Add 1/4 cup of the water and the vinegar to the cooker.

Place lid on cooker and cook on low for 7 to 9 hours or until the beef is tender.

Remove the meat from the cooker and turn cooker to high.

Dissolve the flour in the remaining 1/2 cup of water, stirring until smooth; whisk into the drippings in the cooker.  Replace lid and cook on high 5 minutes.

Stir the sour cream into the mixture in the cooker; replace lid and cook on high for another 5 minutes.

Slice the meat and serve with the sour cream sauce over the top.

Old TOH file photo used for reference

FLAVORFUL SAUSAGE BALLS

 1 lb bulk pork sausage

1 egg, beaten
1/2 cup dry whole-grain bread crumbs
3/4 cup ketchup
2 tbsps packed Splenda Brown Sugar Blend
2 tbsps vinegar
2 tbsps soy sauce

In a bowl, combine the sausage and egg.  Sprinkle with the bread crumbs and mix together well.

Shape mixture into 1-inch balls.

In a large skillet brown the sausage balls; drain.

Combine the ketchup, Splenda, vinegar, and soy sauce; pour over the meatballs.

Simmer for 10 minutes or until the meat is cooked through.

Yield: approximately 39 meatballs

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HUNGARIAN BEEF GOULASH

2 lbs beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the tw), preferably Hungarian
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Hot cooked egg noodles for serving (Nutritional info below is with regular noodles. I recomendf low/no carb noodles.)

1. Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
2. 8 servings, about 1 cup each
3. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
4. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
5. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
   Serve over the noodles.
   
   Per serving:
• Calories - 177
• Carbohydrates - 7g
• Fat - 5g
• Protein - 25g
• Sodium - 340mg                   This is an EatingWell recipe.

ASIAN-INSPIRED 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 that are peeled and deveined

Heat the oil in a large nonstick skillet or wok over medium heat.

Add the celery, bell pepper, onion, and ginger to skillet/wok and cook, stirring, for 5 to 7 minutes.

Add the soy sauce, lemon juice, and Splenda to skillet/wok and continue to cook, stirring, for another minute.

Add the shrimp and cook approximately 3 minutes until shrimp are pink and opaque.

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Yield: 4 servings
Per serving: 213 calories, 9 g (2 sat) fat, 28 g protein, 3 g carbs
Dietary Exchanges: 3 1/2 meat, 1 vegetable

PESTO PASTA WITH SCALLOPS

1 pkg (8-oz) whole-wheat rotini (may sub low/no carb pasta)

5 1/2 tsps olive oil, divided
20 asparagus, cut into 2" pieces
2 cups cherry tomatoes, halved
1/2 tsp pepper, divided
3/4 lb large sea scallops
1 tbsp lemon juice
1 garlic clove, crushed
1/4 tsp salt
6 tbsps prepared pesto
3 tbsp fat-free sour cream
Pinch of red pepper flakes, optional
Fresh basil for garnish, optional

Prepare rotini cooking according to directions omitting fat and salt; set aside and keep warm.

Meanwhile, heat 1 1/2 teaspoons of the oil in a medium skillet over medium heat.  Cook the asparagus for 5 minutes, stirring occasionally.  Toss in the tomatoes; turn heat to low.  Sprinkle with 1/4 tsp of the black pepper, cover and continue cooking 5 more minutes; stir occasionally to prevent sticking.  Add the mixture to the pasta and keep warm.

Toss the scallops with 1 teaspoon of the olive oil, the lemon juice, garlic, and half the pepper in a large bowl. Toss do not marinate!

In the same skillet, heat remaining oil over medium-high heat; add scallops and sprinkle with the salt.  Cook approximately 3 minutes per side until opaque.

Combine the pesto and sour cream in a small bowl; add to the vegetable/pasta mixture; mix well.  Add the red pepper flakes if using.  Arrange the scallops on top of the pasta mixture and garnish with the fresh basil, if desired.

Yield: 6 servings
Per serving: 314 calories, 11 g fat (1 g saturated) 37 g carbs, 17 g protein
Dietary Exchanges: 2 fat, 1 meat, 2 starch, 1 vegetable

This recipe is from an old diabetic cooking magazine.