LEMON BATTERED FISH

1 cup white whole-wheat flour

1/2 cup almond flour (or another 1/2 cup of white whole wheat flour)
1 tsp baking powder
3/4 tsp salt
1/2 tsp Splenda granulated
1 egg, beaten
2/3 cup water
2/3 cup lemon juice, divided
2 lbs perch fillets, cut into serving-size pieces
Olive or peanut oil for frying
Lemon wedges for serving, optional
Kale leaves or other dark greens leaves for serving, optional

In a mixing bowl, combine 1/2 cup of the white whole-wheat flour with the 1/2 cup of garbanzo bean flour; add the salt and Splenda and set aside.

In a small bowl, combine the egg, water, and 1/3 cup of the lemon juice; add to the flour mixture and mix until smooth.

Dip the fish fillets into the remaining 1/3 cup of lemon juice, the remaining 1/2 cup white whole-wheat flour, and then coat with the batter.

Heat enough oil over medium-high heat until hot enough for frying.  Fry fish in the oil, a few fillets at a time, for about 3 minutes per side or until the fish easily flakes with a fork.

Remove fish to a paper towel lined plate to drain before serving.

Garnish fish platter with some dark greens leaves and lemon wedges, if desired.

File photo

ORANGE TERIYAKI GLAZED SALMON FILET

1/3 cup sugar-free orange marmalade

3 tbsp teriyaki marinade
1/8 tsp fresh ground black pepper
1 lb salmon filet, approximately 1-inch thick

In a small saucepan combine the orange marmalade, the teriyaki marinade, and the fresh pepper. Stir the mixture together over low heat until the marmalade is melted and the mixture is well combined. Allow mixture to cool to room temperature. Take out 3 tablespoons of sauce and set the rest aside.

Place the salmon with the skin side down in a glass baking dish. Brush the 3 tablespoons of the sauce over the top of the salmon. Marinade in the refrigerator for 20 to 30 minutes.

Prepare the grill for direct cooking by oiling the grid. Grill the salmon over medium-high heat for 5 minutes on each side or until the salmon begins to flake with a fork. Serve with the remaining sauce.

Yield: 4 servings

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SOUTHERN-STYLE BLACK-EYED PEAS

4 cups shelled fresh black-eyed peas 

2 cups water

3/4 cup minced onion

1/2 cup chopped lean cooked ham

1/2 tsp salt

1/4 tsp pepper

Combine all ingredients in a large saucepan, stirring well. Bring mixture to a boil over medium-high heat; cover, reduce heat and simmer 30 to 35 minutes or until the peas are tender. Stir occasionally during cooking.

Yield: 10 servings

Per serving: 88 calories, 14g carbs, 7g protein, 231mg sodium

file photo for reference only

COLLARD GREEN SOUP

This is an old (1980s) recipe from Florida.

2 ham hocks

2 quarts water

1 cup great northern beans (soaked overnight and drained)

1 lb Chorizo sausage

1 lb bacon, diced

1 large onion, chopped

1 garlic clove, minced

1 pkg (12-oz) frozen, chopped collard greens

salt and pepper, to taste

Boil the ham hocks in the water for 1 hour. Add the soaked beans to the pot and simmer until tender, about 2 hours.

Meanwhile, sauté the sausage, drain and set aside. Wipe out frying pan, then sauté the bacon until crisp. Remove and set aside, fry garlic and onion in the bacon drippings. When the beans are nearly cooked, add the sauteed bacon, sausage, onion and garlic to the pot.

Cook the collard greens in a small amount of boiling water for 15 minutes or follow the package directions. Add to the soup and season with the salt and pepper. Simmer for 45 minutes to allow the flavors to blend.

file photo for reference only - not this exact recipe

LEMON-CHICKEN-FRUIT SALAD

2 cans (8-oz each) pineapple chunks in their own juice

1 medium apple, diced
3 cups cubed cooked chicken
1 cup seedless grapes, halved
3 tbsp butter
3 tbsp white whole-wheat flour
1/4 cup Splenda granulated
1 tsp salt
1/2 cup lemon juice
2 egg yolks, lightly beaten
1/2 cup whipping cream
Lettuce leaves
1/2 cup slivered almonds, toasted

Drain pineapple, reserve juice.
Set aside the pineapple and 1/2 cup of the juice.  Toss the apple with the remaining juice, drain.

In a large bowl, combine the chicken, grapes, pineapple, and apple; cover and refrigerate.

In a saucepan, melt the butter; stir in flour, Splenda, and salt until smooth.  Gradually add the lemon juice and the 1/2 cup of pineapple juice; bring to a boil and cook, stirring, for 2 minutes.  Reduce the heat and add a small amount to the egg yolks, stirring until smooth; return to the pan.  Bring mixture to a gentle boil and cook, stirring, 2 minutes.  Remove from the heat and chill 10-15 minutes.

Beat whipping cream until stiff peaks form, fold into the cooled dressing.  Pour dressing over the chicken mixture and stir gently to coat.

Chill salad for at least 1 hour.

Place salad in a lettuce-lined bowl to serve.  Sprinkle with the slivered almonds.

My version of an old Taste of Home Recipe.

PORK AND APPLE SUPPER

Note: This is a recipe I got from Taste of Home 20 or more years ago. I tweaked it after I became diabetic so I could still enjoy it.

1 1/2 lbs boneless pork, cut into bite-size cubes

1 tbsp coconut or canola oil
4 cups water
1 tbsp chicken bouillon granules
1 tsp dried thyme
1/4 tsp freshly ground black pepper
1 bay leaf
1 1/2 lbs small red potatoes, quartered (may substitute sweet potatoes, if desired)
4 medium-size Granny Smith apples, peeled & cut into wedges
1 1/2 tbsp cornstarch
2 tbsp cold water

In a Dutch oven, heat the oil, add the pork and cook until browned.

Add the 4 cups water, bouillon granules, thyme, pepper, and bay leaf to the pork; bring to a boil.  Reduce the heat and simmer 1 1/2 to 2 hours until pork is starting to get tender.

Add the potatoes to the Dutch oven, cover and cook 15 minutes. Add the apples, replace cover and cook another 10 to 12 minutes or until crisp tender.  Discard bay leaf.

Combine the cornstarch and cold water together until smooth; stir into the Dutch oven. Bring to a boil; cook, stirring, for a couple of minutes to thicken.

TOH photo

Happy Thanksgiving to You and Yours

CHICKEN AND SPINACH SKILLET

4 (1 lb total) boneless skinless chicken breast halves

1 can (14.5-oz) diced tomatoes, drained
1/4 cup sun dried tomato vinaigrette dressing
2 tsp olive or canola oil
8 cups baby spinach leaves
2 cups hot cooked long-grain brown rice*

Pound each chicken breast down to a 1/4-inch thickness.

Combine the tomatoes and 3 tablespoons of the vinaigrette dressing.

Heat the oil in a large nonstick skillet over medium-high heat; add chicken and cook 3 minutes per side, or until done. Drizzle the remaining dressing over the chicken during the last minute of cooking. Transfer chicken to a warm platter and keep warm.

Add the tomato mixture to the skillet and bring just to a boil, stirring often. Add the spinach and cook on medium heat just until it starts to wilt. Stir constantly during cooking.

To serve, spoon the spinach mixture over the chicken and serve with the rice.

*Be sure to use brown rice. There are also other products available today such as cauliflower rice, etc.

file photo

ORANGE CREAM POKE CAKE

This is a pretty and tasty cake for special occasions. Diabetics should be careful with desserts but can enjoy them with family and friends from time to time. Never skip a meal and replace it with dessert!

1 box sugar-free yellow cake mix

3 large eggs
1 cup water
1/2 cup canola oil
1 cup boiling water
1 pkg (4-serving size) sugar-free orange gelatin
1 cup cold water

Preheat oven to 350 degrees.
Lightly grease the bottom only of a 9 x 13-inch baking pan. Lightly dust with white whole-wheat flour, shaking out excess; set aside.

In large mixer bowl, combine the cake mix, eggs, water, and canola oil on low until blended, about 30 seconds. Beat on medium speed for 2 minutes, scraping down sides. Pour batter into the prepared pan.

Bake at 350 degrees for approximately 30 minutes until a wooden toothpick inserted in the center comes out clean. Remove from oven and set pan on a wire rack. Allow to cool completely. This will take about an hour.

Poke the cake all over with a fork or wooden skewer.

Pour the gelatin mix into a bowl and add the boiling water. Stir to dissolve gelatin; stir in the cold water. Pour the mixture over all the cake. Take a knife around the edges of the cake to loosen sides from the pan. Refrigerate cake for 2 hours.

FROSTING:
1 box (4-serving size) sugar-free vanilla instant pudding mix
1 box (4-serving size) sugar-free orange gelatin
1 cup low-fat milk
2 tbsp fresh squeezed orange juice
1 carton (8-oz) frozen sugar-free whipped topping, thawed

In a large bowl, stir together the pudding mix, gelatin mix, milk, and orange juice until smooth; gently fold in the whipped topping until blended. Spread frosting over top of the cake and cut into squares. Garnish squares with additional whipped topping and thin orange slices, if desired.

Keep cake stored in the refrigerator.

Cut into 24 (or more) squares for serving. Remember this is a dessert. One serving per day for diabetics. 

NOTE: When ask to "bring an item" to a food event, I always suggest taking dessert. That way you can have a small piece along with everyone else and know it's okay. Let your family, friends, and/or coworkers eat the remaining. That way you can enjoy a little dessert with everyone else, knowing what you are getting, and you aren't tempted by the leftovers.
I also eat a few nuts with cake as the protein helps slow down the absorption of the carbs.

 file photo

BACON-BROCCOLI CHEESE BALL

1 pkg (8-oz) lite cream cheese, softened

1 cup (4-oz) finely shredded cheddar cheese
1/2 tsp pepper
1 cup finely chopped broccoli florets
6 bacon strips, cooked & crumbled
assorted whole-grain crackers

In a mixing bowl, beat the cream cheese, cheddar cheese, and pepper together until blended.  Stir in the broccoli and shape into a ball.  Roll the ball in the crumbled bacon.

Cover cheese ball and refrigerate.

Allow to set at room temperature for 15 minutes before serving.  Serve with assorted crackers.

file photo

ZUCCHINI CON CARNE

1 1/2 lbs beef stew meat, cut into 1-inch cubes

1/4 cup white whole-wheat flour OR garbanzo bean flour
2 tbsp olive or coconut oil
1 1/2 cups water
2 garlic cloves, minced
1 tsp salt
1/2 tsp pepper
4 large zucchini, cut into chunks
1 1/2 cups whole kernel corn
1 medium-size onion, cut into wedges
2 cans (4-oz each) chopped green chilies, undrained
Shredded Monterey Jack cheese, optional

Toss the beef cubes in the flour until coated.

Heat the oil in a Dutch oven over medium heat; brown the beef in the oil.  Add the water, garlic, salt, and pepper; reduce heat, cover and simmer for approximately 1 hour 15 minutes until the meat is tender.  Add the zucchini, corn, onion, and chilies; bring to a boil.  Reduce the heat, cover, simmer for 20 to 30 minutes until the vegetables are tender.

Ladle into bowls and sprinkle with the cheese, if desired. (I suggest adding the cheese. Cheese adds more protein so I always add it when it is listed as optional.)

This is from a very old Taste of Home Book.

LAYERED LEMON PIE with CRUMB CRUST FOR DIABETICS

This is a dessert and should be treated as such. One slice a day. Share with family and friends.

1 diabetic crumb pie crust (recipe below)
1/3 cup sugar-free strawberry or raspberry jam
4-oz reduced fat cream cheese, softened
1 tbsp Splenda granulated
1 carton (8-oz) sugar-free or low-fat frozen whipped topping, thawed
1 1/2 cups low-fat milk
2 pkg (4-serving size) sugar-free instant lemon pudding mix
Additional whipped topping for garnish, if desired

Spread the jam in the bottom of the prepared pie crust (heat a few seconds in the microwave if necessary for easier spreading); set aside.

In a bowl, with a wire whisk, mix the cream cheese with the sugar until smooth.  Gently fold in half the whipped topping. Gently spread the mixture over the jam layer.

Pour the milk into a large bowl. Add the pudding mixes and beat with a wire whisk for a minute or so until blended. Gently fold in the remaining half of the whipped topping.  Gently spread over the cream cheese layer.

Refrigerate the pie for 4 hours or until set.

Garnish with additional whipped topping before serving, if desired.

This is the file photo.

CRUMB CRUST FOR DIABETICS

1 1/4 cups sugar-free vanilla wafer crumbs (or graham crackers if your diabetes is well controlled)
3 tbsp Splenda granulated
6 tbsp butter, melted

Combine crumbs and Splrnda in a medium bowl.  Stir in the melted butter until well blended.  Press mixture onto the bottom and sides of a 9-inch pie plate.  Chill 1 hour before filling with your favorite pie filling. 

PUMPKIN PECAN CRUNCH BARS

1 can (15 ounces) pumpkin

• 1 can (12 ounces) fat-free evaporated milk
• 3 eggs
• 1 cup Splenda Granulated
• 1/3 cup firmly packed Splenda Brown Sugar Blend
• 6 teaspoons pumpkin pie spice, divided
• 1 tablespoon vanilla extract
• 1/4 teaspoon salt
• 1 package (18 1/4 ounces) sugar-free yellow cake mix
• 1 cup chopped pecans
• 1/2 cup (1 stick) butter, melted
• 1/2 cup canola or coconut oil
• Whipped cream for garnish (optional)
• Spiced Pecans for garnish (optional)
• 
  

Preheat oven to 350 degrees.

Spray a 9 x 13-inch baking pan with nonstick baking spray and set aside.

In a large bowl, mix the pumpkin, milk, eggs, both Splenda products, 5 teaspoons of the pumpkin pie spice, vanilla extract, and salt until well blended. (I prefer doing this with a wire whisk.) Pour mixture into the prepared baking pan.

In a medium bowl, using a wire whisk, mix the cake mix with the remaining pie spice mix, sprinkle evenly over the pumpkin mixture in the pan.  Sprinkle the chopped pecans overall.

Melt the butter and mix with the oil, drizzle over the pecans.

Bake at 350 degrees for 50 minutes or until golden brown.

Garnish with whipped cream and/or spiced pecans, if desired.

McCormick photo

 McCormick® recipe I got from my grocery store and changed to a diabetic version.

HAM AND CHEDDAR MUFFINS

 

3 tbsp butter

1 medium-size sweet onion, chopped fine
1 1/2 cups low-fat baking mix* (ie Bisquick, etc)
2 cups (8-oz) low-fat shredded Cheddar cheese, divided
1/2 cup fat-free milk
1 large egg
1 cup finely chopped cooked ham*

In a skillet over medium-high heat, melt the butter; add onion and saute until tender. Set aside.

In a large bowl, combine the baking mix and 1 cup of the cheese; make a well in the center.

In a small bowl mix the milk and egg, blending well.  Add the milk/egg mixture to the well of the baking mix mixture; stir until moistened.  Stir in the onion and the ham.

Spoon mixture evenly into the prepared muffin cups, filling each about 2/3s full.

Sprinkle the remaining cup of cheese evenly over the muffins.

Bake at 425 degrees for approximately 18 minutes or until golden brown.  Allow to cool a couple of minutes before removing from the pans.

file photo

*May substitute 1 cup of bulk sausage that has been cooked and crumbled, if you prefer.
There are many options ie gluten-free, whole-wheat, etc.

EASY BLACK-EYED PEAS SOUTHERN-STYLE

1 pkg (1 lb) dried black-eyed peas

water
3 cups low-sodium chicken broth
2 cups water
1 lb smoked ham hocks
1 large yellow onion, chopped
1 celery rib, chopped
2 medium-sized carrots, diced
1 small jalapeno pepper, seeded & diced
1 tsp salt
1 tsp freshly ground black pepper

Put the peas in a Dutch oven and add water to two-inches above the peas.  Bring to a boil and boil 1 minute. Cover and remove from the heat. Let stand 1 hour; drain and set aside.

In a Dutch oven bring the broth, 2 cups water, and ham hocks to a boil over medium-high heat. Cover, reduce heat and cook for 1 hour.

Add the peas, onion, celery, carrots, jalapeno, salt and pepper to the broth.  Cover the mixture and cook 45 minutes to 1 hour until the peas are tender.  Stir occasionally during cooking.

Yield: 6 to 8 servings.

file photo

TASTY LAYERED SALAD

4 cups loosely packed torn romaine lettuce

1 cup sliced radishes
2 cups frozen peas, thawed
1 cup red bell pepper, diced
5 hard-boiled eggs, quartered
4 green onions, chopped
1 cup shredded cheddar cheese
6 slices lean bacon, cooked, drained on paper towels, crumbled
1/2 cup low-fat mayonnaise
1/2 cup fat-free sour cream
1 tbsp Splenda granulated

Place the lettuce in a large clear glass bowl; layer with the next 7 ingredients in the order listed above.

In a small bowl, mix the mayonnaise, sour cream, and Splenda until well blended. Spread the mixture over the salad. Refrigerate for several hours then toss just before serving.

file photo

Note: This is a great make-ahead salad as it can be made and refrigerated for up to 24-hours before tossing and serving.

 

VEGETABLE HAM AND BEAN SOUP

 

6 cups cooked beans: navy, pinto, Great Northern or a combo off any

1 meaty ham bone
1 cup cooked ham, diced
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper
1 bay leaf
1 cup cubed potatoes
1 cup chopped onions
1 cup chopped celery
1 cup chopped carrots
water

Combine the first 10 ingredients in a 4-quart slow cooker or crock pot.  Add enough water to bring mixture to about 1-inch from the top.

Place lid on cooker and cook on low 5 to 8 hours until veggies are tender.

Remove and discard the bay leaf before serving.

file photo

Yield: 8 servings

Per serving: Calories 261, Total Fat 3 g, Carbs 39 g, Protein 21 g This is a good carb/protein ratio for a diabetic.

ONION BREAD KUCHEN

This recipe is from a 1987 Country Woman magazine. 

1 loaf frozen bread dough, thawed

1 lb onions, diced

4 tbsp butter

2-oz thin-sliced ham, diced

2 eggs

1/2 cup sour cream

Salt to taste 

Caraway seeds

Roll bread dough out on a greased cookie sheet, forming slight rim around edges; set aside.

In a skillet, sauté onion in butter until clear; mix in ham, eggs, sour cream, salt and caraway seeds. Spread mixture over the dough.

Bake at 350 degrees for 15-20 minutes or until dough is golden brown on top. Remove from oven and cut into small squares.

Yield: 30 appetizers

Per serving: 72 calories, 117mg sodium, 25mg cholesterol, 8g carbs, 3g protein, 3g fat

Diabetic Exchanges: 1/2 bread, 1/2 vegetable, 1/2 fat

file photo for reference only

ITALIAN SAUSAGE STUFFED MUSHROOMS

 

1/4 lb Italian sausage

1 cup chopped onions
12 large white mushrooms
3/4 cup +1 tbsp water
1 tbsp finely chopped parsley
1/2 tsp salt
1/8 tsp pepper
3/4 cup quick-cook brown rice
2/3 cup low-fat mayonnaise
1/2 cup grated Parmesan cheese

Preheat oven to 400 degrees.

Brown sausage with the onions in a medium skillet, breaking up the meat with a fork.

Remove stems from mushrooms, chop stems very fine.  Add chopped stems to the meat/onion mixture. Cook the mixture until lightly browned. Add the water, parsley, salt, and pepper to the mixture and bring to a full boil.  Stir in the rice.

Place a lid on the skillet and remove from the heat.  Let stand 8 minutes or the amount of time suggested on the package for the rice.

In a small bowl combine the mayonnaise and Parmesan cheese; spoon 1/2 cup into the rice mixture.  Spoon mixture into the mushroom caps.

Place the mushrooms into a shallow baking dish. Top with the remaining mayonnaise mixture.

Bake mushrooms at 400 degrees approximately 15 minutes or until browned and puffy.

file photo

SIRLOIN CITRUS SALAD

1 lb beef top sirloin steak, 1-inch thick

1 tbsp olive oil

4 cups torn romaine lettuce

2 oranges, peeled and separated into segments

1/4 cup toasted walnuts

Citrus Vinaigrette (recipe below)

Fresh sliced strawberries for garnish, optional

Prepare the CITRUS VINAIGRETTE as follows:

Thoroughly combine 2 tablespoons each of orange juice and red wine vinegar, 1 tablespoons olive oil, 2 teaspoons fresh local honey OR a sugar-free honey product (according to your blood sugar needs), 1 1/4 teaspoons Dijon-style mustard. This makes 1/3 cup. Set dressing aside while you prepare the salad.

Cut steak into thin strips then cut each strip in half crosswise.

Heat the olive oil in a large nonstick skillet over medium-high heat. Stir-fry the steak, doing half at a time, for 1 to 2 minutes or until cooked to your liking. Remove with a slotted spoon and season with a little salt, if desired.

Toss lettuce, beef and oranges together in a large bowl. Sprinkle with the walnuts. Drizzle with the citrus vinaigrette and garnish with strawberries, if using. Serve immediately.

Yield: 4 servings

FRESH BASIL SALAD DRESSING

1/3 cup minced fresh basil

1/3 cup red wine vinegar

1 1/2 tbsp lemon juice

1 tbsp olive oil

1 tbsp water

2 garlic cloves, pressed

1/4 tsp freshly ground black pepper

Combine all ingredients in a small bowl and stir well with a whisk.

Cover and chill at least 1 hour.

Yield: 1/2 cup

file photo - not this exact recipe

 

GREEN ONION OMELET

6 bacon slices, crisp fried and crumbled

2 bunches green onions, tops included, chopped into 1/4-inch slices

8 large eggs

1/2 cup low-fat milk

1/2 to 1 tsp salt (or less)

1/2 tsp black pepper

Cook onion, on low heat, in a small amount of the bacon drippings with the crumbled bacon. Cook only until the onion is wilted and stir constantly. 

Using a fork, mix eggs, milk, salt and pepper until blended. Pour gently over the onion/bacon mixture and stir with the fork to spread over the skillet. Cook on low, lifting edges of omelet with a spatula allowing the uncooked eggs to cook around the edges. Cook until the eggs are puffy and set. Serve immediately.

Yield: 6 to 8 servings

file photo

SAVORY STUFFED PORK CHOPS

 

4 (1 1/2-inch thick) pork chops

salt and pepper to taste
2 tbsp olive or coconut oil
1/2 cup chopped onion
1 cup chopped fresh mushrooms
1/4 tsp dried sage
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 cup whole-grain dry breadcrumbs
2 tbsp water

Preheat oven to 350 degrees.

Trim fat from the pork chops and cut a 2-inch pocket in each chop.  Sprinkle the inside of each pocket with salt and pepper to suit your taste.

Heat the oil in a large skillet; add the onion and mushrooms, sauté until tender. Remove from the heat and stir in the sage, salt, pepper, and breadcrumbs. Add enough of the water to moisten the stuffing enough to hold together.

Spoon the stuffing into the 4 pockets of the chops.  Secure the pockets with kitchen twine or with toothpicks and place in a baking dish or pan.  Add the remaining water and cover the dish.

Bake chops at 350 degrees for 30 minutes.  Remove the cover and continue to bake for 20 minutes or until tender and cooked through.

file photo

MICROWAVE EGG STUFFED TOMATOES

 

4 large firm tomatoes

1 carton (8-oz) egg substitute
1/2 tsp dried dill
4 tsp whole-grain bread crumbs

Cut the tops off the tomatoes and scoop out and save the pulp.  Chop approximately 1/3 of the pulp and discard remainder or save for another use.

Lightly spray a 1 1/2-quart microwavable bowl and add the egg substitute and dill; cover.  Microwave on high 2 to 3 minutes or until set but still slightly moist; stir halfway through cooking.

Stir the chopped pulp into the eggs.

Arrange the tomatoes on a large microwave-safe plate and spoon 1 teaspoon of the bread crumbs into each of the tomatoes.

Divide the egg mixture evenly among the tomatoes and cover.

Microwave on a turntable for 2 to 3 minutes or until heated through on high.

Top each tomato with a sprig of fresh dill, if desired.

Serve immediately.

file photo

CAPPUCCINO COOKIES

I took a recipe (and photo) from a Diabetes Self Management magazine and changed it from a regular devil's food cake to a sugar-free mix which suits me better. However, the nutritional info at the end is based on a regular devil's food cake mix.

1 pkg (approx 18-oz) sugar-free devil's food cake mix
8 egg whites
3/4 cup fat-free milk
1 tbsp instant coffee granules
1 tsp ground cinnamon
Powdered sugar, optional

Preheat oven to 400 degrees.
Line cookie sheets with parchment paper; set aside.

In a medium bowl, using a spatula, mix the cake mix, egg whites, coffee and cinnamon until well blended.

Drop by rounded teaspoonfuls onto the parchment lined baking sheets.

Bake at 400 degrees 5 minutes or until the centers are set. Cool on the cookie sheets 1 minute then remove to wire racks to cool completely. Sprinkle lightly with powdered sugar, if desired.

Yield: 4 dozen
24 servings
Per serving of 2 cookies: 103 calories, 3g fat (1g saturated), 2g protein, 17g carbs, 1mg cholesterol,1g fiber, 203mg sodium
Diabetic exchange: 1 bread/starch, 1 fat

VEGGIE MINI PIZZAS

Do you long for a pizza for lunch, etc from time to time but have a blood sugar problem when you eat one? You might want to give this idea a try.

4 Whole-wheat sandwich thins, separated
5 sundried tomatoes packed in oil
   1 tbsp + 2 tsp of the oil
1 cup fresh ricotta cheese
8-oz fresh mushrooms, chopped
1 cup fresh baby spinach leaves, washed and dried
salt to taste, optional - I suggest omitting
Freshly ground black pepper to taste (If you like spice, you could substitute ground red pepper)

Preheat oven to 350 degrees.
Toast the sandwich thins lightly.

In a skillet, heat 1 tablespoon of the oil over medium heat. Add the mushrooms and cook until soft and moisture is released, about 5 minutes. Season with the salt and pepper as desired.

Meanwhile, in a blender or food processor, pulse the sundried tomatoes with the 2 teaspoons of their oil until smooth; add the ricotta cheese. Pulse to incorporate, season with more salt and pepper, if desired.

Spread approximately 2 tablespoons of the tomato/ricotta mixture on top of each sandwich thin half. Top each with a few baby spinach leaves and divide the mushrooms evenly among the pizzas.

Place pizzas on a baking sheet and bake approximately 3 to 5 minutes to heat and infuse the flavors.

Yield: 8 servings
Per serving: 85 calories, 4g fiber, 7g protein, 14g carbs, 1 g fat

I got this recipe from OROWHEAT

SESAME GINGER CHICKEN

1 tbsp sesame seeds, toasted

2 tsp grated ginger

2 tbsp honey (may use sugar-free honey, if desired)

2 tbsp reduced-sodium soy sauce

4 (4-oz each) skinned, boneless chicken breast halves

Nonstick cooking olive oil spray

Thin green onion strips, optional

Combine the seeds, ginger, honey and soy sauce in a small bowl; stir well and set aside.

Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallot or rolling pin.

Coat a grill rack with cooking spray, place on grill over medium-hot coals or heat. Place chicken on the rack and cook 4 minutes per side. Baste quickly with the soy sauce mixture. Transfer chicken to a serving platter and garnish with the green onions, if desired.

Yield: 4 servings

Per serving: 201 calories, 4.4g fat, 9.9g carbs, 26.7g protein, 361mg sodium Note: These numbers are with honey.

file photo for reference