TARRAGON CHICKEN SALAD WITH PECANS

1 tbsp butter

3/4 cup chopped pecans
1 cup low-fat mayonnaise
3 tbsp chopped fresh tarragon
1 tsp lemon zest
1 tbsp fresh lemon juice
4 cups chopped cooked chicken breasts
1 1/2 cups diced Granny Smith apples
1 cup diced celery
1/4 cup finely chopped red onion
salt, to taste
freshly ground black pepper, to taste

Melt the butter in a small skillet over medium-low heat; add pecans.  Cook pecans, stirring, for 6 to 8 minutes until they are toasted.  Remove from heat and set aside.

In a large mixing bowl, whisk together the mayonnaise, tarragon, lemon zest and juice.  Stir in the chicken, apples, celery, and until just until well blended.  Add salt and pepper. Cover and refrigerate at least 2 but up to 24 hours.

Just before serving, stir in 1/2 cup of the pecans.  Sprinkle the remaining pecans over the top.

I have had this recipe for some time. I think I got it from Southern Living magazine.  I noticed it because it is a lot like a chicken salad my daughter buys somewhere here in Texas.

SPINACH, TOMATO & CHEDDAR OMELET

1 pkg (6-oz) fresh spinach, stemmed

3 cups egg substitute, divided
3/4 cup diced plum tomatoes
1 cup (4-oz) finely shredded reduced-fat cheddar cheese
1/4 tsp black pepper
pinch of salt, optional
nonstick cooking spray

Rinse the spinach; drain, leaving water clinging to leaves.  Place in a large microwavable bowl, cover and wrap with plastic wrap.  Microwave on high about 3 minutes or until spinach wilts. Drain spinach and set aside.

Spray an 8-inch nonstick skillet with nonstick cooking spray and heat over medium heat. Pour 3/4 cup egg substitute into skillet; cook about 2 minutes or until set, lifting edge to allow uncooked portion to flow underneath.

Spoon a fourth of the spinach and a fourth of the tomatoes over the omelet; sprinkle with 2 tablespoons of the cheese; add pepper and salt, if desired.

Repeat the process to make 3 more omelets.

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Serves 4
Per serving: 222 calories, 31 g protein, 5 g carbs

TRADITIONAL EGGS BENEDICT WITH HOLLANDAISE SAUCE - DIABETIC STYLE

 

8 (1/2-oz) Canadian bacon slices

nonstick cooking spray
2 Whole grain English muffins, split and toasted
4 large eggs, poached
coarsely ground black pepper
paprika
4 large egg yolks
2 tbsp fresh lemon juice
1 cup butter, melted
1/4 tsp salt

Spray a skillet with the nonstick cooking spray and place over medium heat.  When the skillet is completely heated add the bacon and cook, turning once, until heated through.  Drain on paper toweling.

To assemble, place 2 slices of the bacon on each muffin half. Top bacon with poached eggs; drizzle evenly with Hollandaise sauce.  Sprinkle with the black pepper and paprika.  Serve immediately.

To make the Hollandaise sauce, whisk the egg yolks in the top of a double boiler; gradually whisk in the lemon juice.  Place over hot water (not boiling).  Add butter, 1/3 at a time, whisking until smooth.  Whisk in the salt and cook, whisking constantly, for 10 minutes or until thickened and a food thermometer reaches 160 degrees.

Yield: 4 servings.

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HERBED BEEF TENDERLOIN

1 (approx. 3 lb) beef tenderloin roast, center cut, well trimmed

2 tsp extra virgin olive or canola oil
2 garlic cloves, minced
1 1/2 tsp dried basil
1 tsp coarsely ground black pepper
1/2 tsp dried rosemary

Preheat oven to 425 degrees.

In a small bowl or cup, combine the oil, garlic, basil, pepper, and rosemary; press onto the roast.

Place the roast on a rack in a shallow roasting pan and insert an ovenproof meat thermometer with the tip in the thickest part of the meat, away from any fat.  Do not cover or add water to pan!

Roast at 425 for 35-40 minutes for medium rare, 45 to 50 minutes for medium, etc.

Remove from oven when thermometer reads 135 degrees for medium rare, 150 for medium, etc. Immediately tent with foil and let stand 15 minutes.  This allows the temperature to rise another 10 degrees.

Carve and season with a little salt, if desired.

Yield: 4 servings

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GREEN BEAN BAKE

When you crave something more than 'plain old green beans' give this recipe a try. It is also good for holiday meals rather than the traditional 'soup' green bean casserole.

4 tbsp butter, divided
2 tbsp white whole wheat flour or almond meal flour
1 tsp salt, optional
freshly ground black pepper, to taste
1 tsp Splenda or your favorite sweetener
1 tbsp grated onion
3/4 cup low-fat sour cream
2 cans (14.5-oz each) French-style green beans, no salt added 
1 cup part skim mozzarella cheese, grated
3/4 cup cornflakes cereal, crushed

Preheat oven to 350 degrees.

Melt 2 tablespoons of the butter in a 2-quart saucepan over medium heat. Stir in the flour, salt, pepper, Splenda, and onion. Add the sour cream and simmer 1 to 2 minutes or until thickened. Fold in the green beans.

Spray and 1 1/2-quart casserole dish with nonstick cooking spray. Layer the bean mixture and the cheese in the dish, ending with cheese on top.

Melt the remaining 2 tablespoons of butter and pour over the top of casserole. Sprinkle the cornflakes over the top.

Bake uncovered at 350 degrees for 30 minutes.

Yield: 4 to 6 servings.

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CHICKEN DRUMSTICKS

Do you ever long for a tasty piece of old-fashion fried chicken?  If so, give these chicken drumsticks a try.

1/3 cup canola or olive oil
1/4 cup white whole-wheat flour or brown rice flour
1/2 tsp salt
1/2 tsp paprika
1/4 tsp black pepper
2 lbs chicken legs

Preheat oven to 425 degrees.

In a paper bag combine the flour, salt, paprika, and pepper; add chicken legs, 3 at a time, and shake bag to coat chicken legs.  Arrange chicken in  a single layer in a 9 x 13 x 2-inch baking pan or dish. Drizzle the oil over the chicken.

Bake chicken at 425 degrees for approximately 45 minutes or until cooked through.

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EASY SAUTEED GREENS

3 tbsp olive oil

2 tbsp thinly sliced garlic cloves

12 cups (12-oz) packed mixed greens, stemmed and chopped

1 tbsp hot sauce

1/4 tsp salt

1/4 tsp smoked paprika

In a Dutch oven, over medium-high heat, heat the olive oil; add the garlic and about 2 minutes until browned around the edges. You will need to stir this almost constantly so it doesn't burn. Add the greens, and remaining ingredients. Cook over medium-high heat until greens are crisp tender. This should only take 2 to 3 minutes.

Yield: 4 servings

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CAULIFLOWER SIDE DISH

4 cups fresh cauliflowerets

2 Tbsp plain yogurt

2 Tbsp mayonnaise

1 tsp Dijon mustard

1/4 tsp dill weed 

1/4 tsp salt

1/4 tsp garlic powder

1/2 cup shredded cheddar cheese

Preheat oven to 350-degrees.

In a saucepan, steam the cauliflower until crisp tender, approximately 6-8 minutes.

While cauliflower steams, combine the yogurt, mayonnaise, mustard and spices in a small bowl. 

Drain cauliflower and transfer to an ungreased baking dish, top with the yogurt mixture and the cheese. Bake, uncovered, at 350 for about 10 minutes until heated through and cheese is melted.

Yield: 6 servings of 2/3 cup Per serving: 88 calories, 7g fat (3g sat), 222mg sodium, 4 g carbs (2 sugars, 2 fiber), 4g protein

quick&easy photo and recipe

SALAD WITH ORANGES & TOASTED WALNUTS

1 cup walnuts, roughly chopped

2 navel oranges
2 tbsp red wine vinegar
1 tbsp Dijon mustard
salt to taste
freshly ground black pepper to taste
1/3 cup olive or canola oil
1 large head escarole (or other lettuce greens), torn into pieces
1 small red onion, sliced thin
6-oz blue cheese, crumbled into chunks
1/2 cup or sunflower seeds, optional

Preheat oven to 375 degrees.

Spread the walnuts out in a single layer on a rimmed baking sheet; roast, tossing occasionally, until fragrant. This will take about 6 to 8 minutes.  Transfer to a bowl to stop the cooking process.

While the walnuts toast, peel the oranges and cut into segments.

In a small bowl, whisk the vinegar, mustard, sat and pepper together.  While whisking constantly, add the oil.

In a large bowl, gently toss the lettuce, onion, walnuts, and oranges.

Just before serving time, drizzle the salad with the vinaigrette and toss gently just to coat.

Sprinkle the cheese and seeds, if using, over the salad.

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BROCCOLI WITH MUSTARD SAUCE

4 cups fresh broccoli spears (may use frozen)

1/2 cup water

1/2 tsp salt, optional

1 tbsp butter (unsalted if you use the salt above, salted if you don't)

1 tbsp white whole wheat flour

1/2 cup + 2 tbsp low-fat milk

1 1/2 tsp prepared mustard

1/4 tsp dill

In a large saucepan, bring the broccoli, water and half the butter (if using) to a boil. Reduce heat, cover and simmer 5 to 8 minutes or until crisp tender. Drain and keep warm.

To make the sauce, in a small saucepan, melt butter. Stir flour into the butter until smooth. Gradually stir milk into the butter mixture and bring to a boil. Cook, stirring, for a couple minutes or until thickened. Remove from heat, stir in mustard, dill, and remaining salt, if using. Drizzle sauce over the broccoli.

Yield: 4 servings

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SWEET AND SPICY NUTS

Nuts are a good snack food for diabetics.

1 lb mixed nuts
2 tbsp packed Splenda brown sugar blend
2 tbsp Splenda granular
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1/2 tsp kosher salt
1 large egg white
1 tbsp water

Preheat oven to 350 degrees.

Spread nuts on a rimmed baking sheet and bake at 350 degrees for 10 minutes.

Reduce temperature to 325 degrees.

In a small bowl combine the Splendas and spices.

In a large bowl, beat the egg white and water together until frothy.  Add the nuts and toss to coat well.  Toss nuts with the Splenda mixture to coat.

Place nuts in a single layer on a cookie sheet that has been lined with parchment paper.  Bake, stirring occasionally, 15-20 minutes until the coating is set.

Allow to cool on baking sheet then separate with a fork as they cool.

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CRANBERRY-ORANGE SAUCE

This is my favorite diabetic cranberry sauce.  I got this recipe from Splenda. If you don't like Splenda, you can use the equivalent amount of your favorite sweetener.

1 teaspoon cornstarch

• 1 cup SPLENDA^® No Calorie Sweetener, Granulated
• 1/2 cup water
• 3 cups fresh or frozen cranberries
• 1 medium orange, peeled and sectioned
• 
  
• Combine cornstarch, SPLENDA^® Granulated Sweetener and water in a medium saucepan, stirring until SPLENDA^® Granulated Sweetener and cornstarch dissolve. Stir in cranberries and orange sections; bring mixture to a boil, stirring constantly, over medium-high heat. Reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.

Splenda Photo.

SWEET POTATO PIE

 

1 1 lb sweet potato

1/2 cup salt-free butter, softened
1 cup Splenda granular or equivalent amount of your favorite sugar substitute
1/2 cup low-fat milk
2 eggs
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1 tsp vanilla extract
1/2 tsp lemon extract
1 (9-inch unbaked (sugar-free) pie shell

Clean sweet potato and leave whole and in the skin.  Boil 40 to 50 minutes until tender. Drain water from potato, run cold water over potato until cool enough to handle.  Peel skin from potato.

Break the potato up in a bowl and add the butter; using an electric mixer, mix well.  Add the remaining ingredients (except shell) and mix together well.

Pour the potato mixture into the unbaked shell.

Bake at 350 degrees for approximately 1 hour until a knife inserted in the center comes out clean.  This pie will puff up like a souffle and then fall as it cools.  This is normal.

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Serve topped with unsweetened whipped cream or sugar-free whipped topping, if desired.

NOTE: This is a dessert. Save for special occasions and share with family and/or friends.

TOMATO BASIL FETTUCCINE

 8-oz low/no carb fettuccini, uncooked

1/4 cup chopped onion

1/8 tsp crushed red pepper flakes

1 tbsp butter

1 can (14 1/2-oz) diced tomatoes, do not drain

1/4 tsp salt, optional

1/3 cup fat-free evaporated milk

1/4 cup chopped fresh basil 

2 tbsp grated Parmesan cheese

Cook fettuccini according to the package directions.

While fettuccini cooks, in large nonstick skillet, sauté onion and red pepper flakes in the butter until tender. Add the tomatoes and salt, if using. While stirring, cook the mixture over medium-high heat until most of the liquid is evaporated. Remove from the heat and let stand for a minute. Gradually whisk in the evaporated milk.

Drain the fettuccine, place in a large bowl. Add the basil, Parmesan cheese and the tomato mixture. Toss to coat.

Yield: 4 servings

Diabetic exchanges 2 starch, 1 lean meat, 1/2 fat

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EGG SALAD

 

8 hard-boiled eggs

1/2 cup low-fat mayonnaise (I use olive oil mayo)
2 tsps curry powder
2 tbsps black olives, finely chopped
2 tbsps green onion, finely chopped
salt to taste
pepper to taste

Peel eggs and chop; place in a mixing bowl.  Add the remaining ingredients and toss to coat eggs well.

Serve on plain or toasted whole-wheat, other whole-grain bread or the low carb bread of your choice with lettuce, tomatoes, bean sprouts or other garnishes. May also be served on a lettuce leaf without bread.

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BACON PEPPER JACK CHICKEN

This recipe makes two servings.  Multiply for serving more.

2 boneless skinless chicken breast halves
1/4 tsp seasoned salt
2 tbsp canola or olive oil
3 strips cooked bacon
1/4 cup sliced onion
1/4 cup sliced fresh mushrooms
3-oz shredded Pepper Jack cheese
1 tbsp grated Parmesan cheese

Heat oil in a skillet over medium-high heat.

Sprinkle the seasoned salt over the chicken pieces; place in the skillet in the hot oil and cook 6 to 8 minutes or until cooked through.  Remove chicken from skillet.

In the same skillet, saute the onion and mushrooms until tender; push to one side.

Return the chicken to the skillet and top with the onion and mushrooms.  Add the crumbled bacon and Pepper Jack cheese.  Cover skillet and let stand 2 to 3 minutes or until the cheese has melted.

Sprinkle with the Parmesan cheese before serving.

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FOCACCIA SANDWICHES

 These sandwiches are perfect for game watching parties, holiday parties, etc. This makes 24 small sandwiches and eating one is okay for most diabetics.  Add a plate of fresh veggies and diabetics can enjoy the party foods, too.

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

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

1 (approximately 12-oz) focaccia bread, split

4 romaine lettuce leaves

1/4 lb shaved deli ham

1 med. red bell pepper, thinly sliced into rings

1/4 lb shaved deli turkey

1 large tomato, thinly sliced

1/4 lb thinly sliced hard salami

1 jar (7-oz) roasted sweet red peppers, drained

4 to 6 slices provolone cheese

Combine mayonnaise and olives in a cup or small bowl; spread over the bottom half of the bread. Layer the remaining items over the mayo mixture, replace the bread top. Cut sandwich into 24 pieces and secure with toothpicks in the center. Remind guests to remove toothpicks before eating.

Yield: 24 sandwich servings

Per serving: 113 calories, 6g fat (2g sat), 13 mg cholesterol, 405 mg sodium, 9 g carbs (1 sugar), 5g protein

recipe and photo from quick & tasty magazine

SWEET-SOUR BEAN SALAD

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

1/4 cup chopped green bell pepper
2 green onions, thinly sliced
3 tbsp canola or olive oil
2 tbsp vinegar
1 tsp Splenda granulated
1/4 tsp salt
Dash of freshly ground black pepper

In a bowl combine the beans, bell pepper, and green onions.

In a small bowl combine the oil, vinegar, Splenda, salt, and pepper; pour over the bean mixture and toss to coat.

Cover and refrigerate at least an hour before serving.

Serve with a slotted spoon.

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POTPOURRI CHICKEN SALAD

3 cups cooked chicken, chopped

1/2 cup sweet onion, chopped fine

1/2 cup water chestnuts, chopped fine
1/2 cup black olives, chopped fine
1/2 cup shelled sunflower seeds
3/4 cup low-fat mayonnaise (I always use olive oil mayo)
1 tbsp Grey Poupon mustard
salt to taste
freshly ground black pepper to taste
dash of cayenne pepper

In a large bowl combine the chicken, celery, onion, water chestnuts, olives, and sunflower seeds.

Combine the mayonnaise and mustard; add to the chicken mixture.  Add the salt, pepper, and cayenne; stir to mix in well.

Serve as a sandwich on whole-grain bread, rolled in a whole-wheat flour tortilla, etc as a wrap, or serve on a bed of lettuce with a few pieces of fresh fruit as garnish.

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SLOW-COOKER DUTCH GREEN BEANS

 

6 slices bacon

4 medium onions, sliced
2 tbsp canola oil
2 quarts green beans
4 cups diced fresh tomatoes
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a skillet, brown the bacon until crisp; drain well and crumble into small pieces.

Heat the canola oil in a large skillet and saute the onion until tender.

Combine all the ingredients together in a slow cooker or crock pot. Place lid on cooker.

Cook on low setting 4 to 4 1/2 hours.

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AVOCADO AND TURKEY SALAD

 1/4 cup canola oil

2 tbsp sour cream

1 tbsp heavy whipping cream

1/4 tsp salt

1/4 tsp minced garlic

3 cups torn mixed salad greens

2 cups cubed cooked turkey breast

1 med-size avocado, peeled and chopped

1 cup grape tomatoes, halved

Coarsely ground black pepper

In a large bowl, using a whisk, combine the oil, sour cream, whipping cream, salt and minced garlic until smooth. Add the greens, turkey, avocado and tomatoes. Toss to coat them top with the coarsely ground black pepper. Serve immediately.

Yield: 6 servings of 1 1/3 cups

Per serving: 225 calories, 17 g fat (3g sat), 141 mg sodium, 4 g carbs, 16 g protein

TOH basic recipe and photo

SCRAMBLED EGG MUFFINS

1/2 lb bulk pork sausage

12 large eggs, room temperature

1/2 cup chopped onion

1/4 cup chopped bell pepper

1/2 tsp salt

1/4 tsp garlic powder

1/4 tsp pepper

1/2 cup shredded cheddar cheese

Preheat oven to 350 degrees.

Grease 12 muffin cups; set aside.

In a large skillet, cook sausage over medium heat until long longer pink, stirring to crumble; drain well.

In a large bowl, beat the eggs. Add onion, bell pepper, salt, and pepper, stir in the cheese and sausage.

Per muffin: 133 calories, 10 g fat (4 sat), 268 mg sodium, 2 g carbs (1g sugar, 0g fiber), 9 g protein

Quick & Easy recipe and photo

SPICY POPCORN

 When you want a tasty snack to enjoy with family and/or friends, try this popcorn,

10 cups popped popcorn

1/4 cup butter

1 tsp paprika

1/2 tsp ground cumin

1/4 to 1/2 tsp crushed red pepper flakes

1/3 cup grated Parmesan cheese

Place popcorn inn a large bowl. In a small bowl, combine the butter, paprika, cumin and pepper flakes. Pour mixture over the popcorn and sprinkle the cheese overall.

Yield: 10 1-cup servings

Per serving: 204 calories, 16 grams fat (7 sat), 337 mg sodium, 13 grams carbs (0 sugar, 2 g fiber), 3 g protein

Quick &Easy Recipe and Photo

ORANGE TOPPED PORK CHOPS

6 pork chops

1 tbsp olive oil or coconut oil

1 (11-oz) can mandarin oranges, drained

1/2 tsp ground cloves

Black pepper to taste

Brown the pork chops in a skillet that has been coated with the oil. Top the chops with the oranges and sprinkle with the cloves and pepper. Cover and simmer approximately 35 minutes or until cooked through.

Yield: 6 servings

Per serving: 167 calories, 39 mg sodium, 52 mg cholesterol, 6 grams carbs, 11 grams protein, 7grams fat

Diabetic Exchanges: 2 lean meat, 1/2 fruit, 1/2 fat

clipart file photo, not this exact recipe

GARLIC BROCCOLI SPEARS

1 lb fresh broccoli, cut into spears

2 tbsp olive oil

1 tbsp lemon juice

1 minced garlic clove

1/4 tsp salt, optional

1/8 tsp black pepper

Place broccoli in a saucepan with a small amount of water to steam. Cover and cook a few minutes until crisp tender.

While broccoli cooks, combine the remaining ingredients in a cup or small bowl.

Drain cooked broccoli and place in a serving dish. Drizzle with the lemon mixture and toss gently to coat.

Yield: 4 to 6 servings

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SPICY TUNA BURGERS

These patties may be eaten with a low-carb side or made into a sandwich. If using as a sandwich, use whole grain or low/carb rolls, split.

1 can (6 oz) tuna, drained and flaked

1 egg

1/2 cup Italian-seasoned fine bread crumbs

1/3 cup finely chopped onion

1/4 cup finely chopped celery

1/4 cup finely chopped sweet red pepper

1/4 cup olive oil mayonnaise

2 tbsp chili sauce

1/tsp dill weed

1/4 tsp salt, optional

1/8 tsp black pepper

Dash of hot sauce

Dash of Worcestershire sauce

In a bowl, combine all ingredients and mix together well. Shape mixture into 4 even-sized patties (this is a soft mixture). 

Coat a nonstick skillet with nonstick cooking spray and fry patties in the pan 3 to 4 minutes per side or until cooked through.

Serve with sliced tomato and lettuce leaves either on the plate or on the bun, if using.

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VEGETABLE-BEEF CHILI

This chili is a good way for diabetics to enjoy corn.  Combined with the beef and beans, it should not raise your blood sugar.

1 lb top round or chuck steak, cut into cubes
1 tbsp canola oil
1 cup coarsely chopped green bell pepper
1/2 cup coarsely chopped yellow onion
1 garlic clove, minced
 3 (or 4) tbsp chili powder
3/4 cup A.1. Bold and Spicy Steak Sauce
2 cans (16-oz each) tomatoes, coarsely chopped (do not drain)
1 can (15-oz) chili beans, do not drain (may use red kidney beans, drained)
1 regular size can whole kernel corn

In a large pot or Dutch-oven heat the oil over medium-high heat; add the steak cubes and brown.  Drain if meat was fatty.

Reduce the heat to medium and add the bell pepper, onion, and garlic; cook, stirring about 3 minutes until tender.  Mix in the chili powder; cook stirring for a minute.

Add the steak sauce and tomatoes; heat to boiling.  Reduce the heat and cover; simmer 45 minutes, stirring occasionally.

Add the beans and corn to the pot and simmer for another 15 minutes or until the steak cubes are tender.

Garnish with sour cream, red onion slices, grated cheese, or whatever you like.

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CREAMY MASHED CAULIFLOWER

 

1 head (approximately 2 lb) cauliflower, cut into florets

3 tbsp light cream cheese, softened
1/2 tsp dill
3 tbsp grated Parmesan cheese

Place cauliflower in a saucepan and add enough water to cover.  Bring to a boil over medium-high heat and cook about 10 minutes until tender; drain.

Place drained cauliflower in a food processor and add the softened cream cheese that has been cut up.  Add the dill weed.  Process until smooth.

To serve, top with the Parmesan cheese.

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Yield: 4 servings
Per serving: 100 calories, 5 g (3 sat.) fat, 9 g carbs, 7 g protein

Note:  This is a good substitution for mashed potatoes.

QUICK AND EASY CHOCOLATE-SHORTBREAD COOKIE

 Fellow diabetics with a sweet tooth, I took a sugar-free shortbread cookie and iced it with some zero-sugar chocolate fudge frosting. So yummy. Why had I never thought of this before? Need several or just one, so easy. If blood sugar is controlled, you could sprinkle a few small decorative candies on top for special occasions.

ROASTED SWEET POTATOES

For those times when your meal calls for some sweet potatoes.  Yes, you can have tasty sweet potatoes that aren't loaded down with syrup and marshmallows! This should be a side dish to a lean protein item.

4 medium-large sweet potatoes
1 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp freshly ground black pepper
fresh parsley sprigs for garnish, if desired

Preheat oven to 500 degrees.

Scrub potatoes and cut into chunks; spread out in a 9 x 13-inch baking dish or pan that has been sprayed with butter-flavored nonstick cooking spray.

Sprinkle the garlic powder, Italian seasoning, salt, and pepper over the potatoes; toss to mix.

Bake at 500 degrees for approximately a half hour or until fork tender.

To serve, place on serving platter or in bowl and garnish with fresh parsley sprigs, if desired.

Yield: 6 servings

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GREEK YOGURT BLUEBERRY MUFFINS

This recipe will work occasionally, maybe once a week, for some diabetics who really want a muffin. This should not be a part of your daily diet.

1 ¾ cups plus 1 teaspoon white whole wheat flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon fine sea salt
1/2 teaspoon ground cinnamon
⅓ cup melted coconut oil or extra-virgin olive oil
*½ cup honey or pure maple syrup (only if your blood sugar is under control)
2 eggs, preferably at room temperature
1 cup plain Greek yogurt*
2 teaspoons vanilla extract
1 cup (6 ounces) blueberries, fresh or frozen
1 tablespoon turbinado sugar (also called raw sugar), for sprinkling on top, optional - based on your blood sugar readings

Preheat the oven to 400 degrees Fahrenheit. Grease 18 muffin cups with coconut olive oil.

In a large mixing bowl, combine 1 ¾ cups of the flour with the baking powder, baking soda, salt and cinnamon. Mix them together with a whisk.

In a medium mixing bowl, combine the oil and honey or maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt and vanilla. Mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)

Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). In a small bowl, toss the blueberries with the remaining 1 teaspoon flour (this helps prevent the blueberries from sinking to the bottom). Gently fold the blueberries into the batter. The mixture will be thick, but don’t worry.

Divide the batter evenly between the 18 muffin cups   Sprinkle the tops of the muffins with turbinado sugar, if using. 

Bake the muffins for 15 to 18 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.

Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. 

If you have leftover muffins, store them, covered, at room temperature for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.

*It is best not to substitute regular light yogurt.

This recipe makes 18 rather than 12 muffins. This is to make the muffins a more acceptable serving size for diabetics. One should not eat multiple muffins.  Only one per sitting, please.