TOMATO BAKED CHICKEN

4 (around 1 lb) skinless, boneless chicken breast halves

Nonstick cooking spray

1 can (12-oz) whole tomatoes, undrained and chopped

1/2 cup chopped green bell pepper

1/2 cup onion

1/2 tsp garlic powder

1/4 tsp dried basil

1/4 tsp dried oregano

Arrange chicken breast halves in a 10x2x6-inch baking dish that's been sprayed with the nonstick cooking spray.

Combine the tomatoes, bell pepper, onion and spices in a bowl and stir until combined. Spoon the mixture over the chicken in the baking dish. Cover and bake at 400 degrees for an hour or until the chicken is cooked through.

file photo for reference only - not this exact recipe

 

SALMON WITH FRESH TOMATO

3 tbsp olive oil

4 salmon steaks (8-oz each, 1-inch thick)
1 cup coarsely chopped onion
2 garlic cloves, minced
1 tbsp snipped fresh basil
2 cups peeled, seeded, chopped tomatoes
1/4 cup water
1/4 tsp salt
1/4 tsp freshly ground black pepper

Heat the olive oil in a 10-inch skillet over medium heat. Add the salmon and fry to 2 to 4 minutes, until golden brown, turning once. Remove from skillet and set aside.

Add the onion to the skillet and cook 1 to 2 minutes, until crisp-tender. Add garlic and basil to skillet and cook for a minute. Stir in the water, salt and pepper.

Arrange the salmon steaks over the tomato mixture. Reduce heat to low, cover and simmer approximately 13 minutes until salmon is firm and opaque and begins to flake easily.

Per steak: 410 calories, 8 g carbs, 41 g protein

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OVEN BARBECUED CHICKEN WITH HOMEMADE SAUCE

 

4 (6-oz each) boneless, skinless chicken breast halves

1/4 cup water
1/4 cup white vinegar
1/2 cup catsup
1 tbsp olive or canola oil
3 tbsp Worcestershire sauce
2 tbsp finely diced onion
1 tbsp + 1 tsp Splenda Brown Sugar Blend
1 garlic clove, minced
2 tsp dry mustard
1/4 tsp salt
1/4 tsp freshly ground black pepper
nonstick cooking spray

Preheat oven to 350 degrees.

In a small saucepan, combine the remaining ingredients except the cooking spray. over medium-high heat, bring the following ingredients to just starting to boil. Reduce the heat and simmer for 15 minutes, stirring occasionally.

Meanwhile, spray a 9 x 13-inch baking dish or pan with nonstick cooking spray. Place chicken breasts in the dish. Evenly pour 1 cup of the barbecue sauce over the chicken.

Bake at 350 degrees for about 25 minutes; baste with the remaining sauce and cook approximately another 15 minutes until chicken is cooked through and no longer pink in center.

Yield: 4 servings of 1 breast each
Per serving: 150 calories, 9 g carbs, 19 g protein

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GROUND BEEF-VEGGIE SOUP, ITALIAN-SYTLE

1 lb lean ground beef

2 cans (14.5-oz each) diced tomatoes with garlic, basil, and oregano, do not drain
3 1/2 cups water
1 1/2 cups frozen Italian vegetable blend
1/2 cup uncooked whole-wheat small-size pasta shells (or your favorite low-carb pasta)
2 tbsp balsamic vinegar
1 tbsp + 1 tsp Knorr chicken bouillon (or your favorite brand)
1/2 tsp garlic powder or 1 garlic clove, minced
1 small zucchini, sliced in half horizontally then cut into thin slices

In a large saucepan, cook the beef over medium-high heat until crumbled and no longer pink. Drain well in a colander and wipe out pan with a paper towel. Return the beef to the skillet and add the remaining ingredients, stirring to blend well.

Cook until soup starts to boil; reduce heat and simmer until the pasta is tender, 12-15 minutes.

Yield: 4 servings (8 cups)

I had a soup recipe for years that I believe I got from a TOH magazine. I love soups so decided to work on it and come up with a diabetic version. I love this soup and when I use the whole-grain pasta and do not over-indulge, as I love to do with soups, this soup does not raise by blood sugar. I do leave off garlic bread sticks, though (sigh). 

the file photo

COOKIES AND CREAM DESSERT

1 bag sugar-free Oreos, crushed

1 brick (8 oz) low-fat cream cheese, softened
1/4 cup butter, softened
1 cup "fake" powdered sugar*
3 cups low-fat milk
2 small boxes (4-serving size) sugar-free instant vanilla pudding
1/2 tsp vanilla
12 oz sugar-free Cool Whip, thawed

In a mixing bowl, cream together cream cheese, butter, powered sugar and vanilla. In separate bowl combine milk and pudding mix; chill until set. Fold in Cool Whip after pudding has set. Add cream cheese mixture, layer with Oreos... Chill until ready to serve!

*There are instructions on this site for making "fake" powdered sugar. There are also sugar-free powdered sugar products available, ie Swerve.

NOTE: Remember this is a dessert. Diabetics should save desserts for special occasions. Have a serving and share the remainder with family and friends. This is a good recipe for family or group meals where you will be able to eat dessert with others but not be tempted to eat too much.

file photo for reference

PARMESAN CHICKEN BREASTS

4 boneless, skinless chicken breast halves

1/4 cup butter*, melted
1/2 cup Italian seasoned breadcrumbs**

1/2 cup grated Parmesan cheese

Preheat oven to 350 degrees.

Microwave butter until melted in a shallow microwave-safe bowl.

Combine the breadcrumbs and cheese in a second bowl.

Dip the chicken breasts in the melted butter then lightly coat on both sides with the breading.

Place chicken on a baking pan with sides or on a baking dish that has been very lightly sprayed with cooking spray.

Bake at 350 degrees for about 25 minutes or until nicely browned and cooked through.

*For a healthier dish substitute olive oil, the flavored ones are especially good substitutes for butter.
**You may substitute your favorite low-carb breadcrumbs mixed with 1/4 tsp Italian seasoning. However, there is enough protein in the recipe that most diabetics can get by with the small amount of the reg breadcrumbs listed. You know your body. Use your discretion.

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ZUCCHINI MEATLOAF

Note: This meatloaf can be baked in a traditional loaf. The pie plate method allows the meat to cook quicker.

2 large eggs, slightly beaten

2 cups shredded zucchini
1/3 cup whole-grain bread crumbs
1/3 cup chopped onion
1 tsp salt
1/2 tsp oregano
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef
Topping:
2 tsp Splenda brown sugar blend
2 tbsp ketchup
1/2 tsp prepared mustard

Preheat oven to 350 degrees

In a large bowl, mix the eggs, zucchini, bread crumbs, onion, salt, oregano, garlic, pepper, and ground beef together until well blended.  Press the mixture into a 9-inch deep dish pie plate.

Bake 35 minutes.

While meatloaf bakes, prepare the topping by mixing all the ingredients together in a small bowl; set aside.

After the meatloaf bakes for 35 minutes, remove from oven; pour off any drippings.

Spread the topping mixture over the meatloaf; return to oven.

Bake another 10 to 15 minutes until cooked thoroughly. Remove from oven and allow to stand 5 minutes before cutting into serving-size pieces.

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GREEN SALAD WITH MANGO

1 cup cubed peeled ripe mango, divided

1 tbsp fresh lime juice
1/2 tsp extra-virgin olive oil
1/2 tsp ground coriander
dash of salt
3 cups gourmet salad greens
1/2 cup sliced strawberries
1 tbsp chopped pistachios

Place 3/4 cup of the mango in a food processor or blender and process until finely chopped. Add lime juice, oil, coriander, and salt; process until smooth, scraping down sides once.

Combine remaining mango, greens, and strawberries in a large salad bowl.

Sprinkle nuts overall and drizzle with the mango dressing.

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QUICK AND EASY LEMON PEPPER CHICKEN BREASTS

 

2 tbsp lemon pepper seasoning blend (such as Mrs. Dash)

6 (1 1/2 lb total) boneless skinless chicken breast halves
1/3 cup flour
1 tbsp unsalted butter
1 medium lemon, juiced and zested
1 cup chicken broth
1 1/2 tsp Splenda brown sugar blend

Preheat oven to 375 degrees.

Combine the seasoning blend with the flour in a pie plate; combine thoroughly.  Coat the chicken pieces in the mixture.

Heat the butter in a large nonstick skillet; add chicken and cook just until brown on both sides.  Transfer to a baking dish or pan.

Combine the lemon juice and zest, chicken broth, and Splenda together in a small bowl; pour over the chicken.

Bake 30-35 minutes at 375 degrees or until the chicken is cooked through.

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GRILLED SALMON WITH DILL SAUCE

 1 tsp fresh dill weed

1/4 tsp freshly ground black pepper
1 tbsp prepared mustard
1 tbsp white wine vinegar
6 tbsp low-fat sour cream OR plain Greek yogurt
1 tbsp chopped green onion
1/2 lb salmon, uncooked
2 tsp extra virgin olive oil

Combine the dill, pepper, mustard, vinegar, sour cream and green onion, mixing well. Refrigerate mixture while you prepare the salmon.

Brush the salmon with the olive oil and grill over hot coals 5 to 8 minutes per side. (May use an indoor grill.)  Salmon should flake easily with a fork when it is done.

Divide salmon between two plates and top each with half the dill sauce.

Yield: 2 servings

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SOUTHWESTERNN-STYLE CHICKEN STEW

2 tsp olive oil

6 (approx. 2 lbs) bone-in, skinless chicken thighs
1 medium onion, chopped
2 jalapeno peppers, seeded and minced*
2 garlic cloves, crushed
3/4 tsp ground cumin
1/2 tsp dried oregano
1 lb medium-size red potatoes, unpeeled, quartered
1 can cannellini beans, rinsed and drained
1 pkg whole-kernel corn
1 can chicken broth
1 tsp salt
1/4 cup crushed baked tortilla chips
1/2 cup loosely packed fresh cilantro, chopped

In a deep skillet, heat the oil over medium-high heat. Add the chicken and cook 6 to 8 minutes until browned on both sides. Transfer to a plate.

Add the onion, jalapenos, garlic, oregano, and cumin to skillet and cook over medium heat, uncovered, until the onion is golden in color. This will take about 5 minutes; stir occasionally during this time.

Return chicken to the skillet and add the potatoes, beans, corn, chicken broth, and salt; heat to boiling. Reduce the heat to medium-low and simmer, covered for 15-20 until the potatoes are fork tender and the chicken is cooked through. Stir occasionally during this time.

Stir in the tortilla chips and cook, uncovered, 2 to 3 minutes until the stew is slightly thickened.

Add the cilantro just before serving.

*NOTE: Wear gloves when handling jalapeno peppers or wash hands thoroughly with soap and water after handling. Never touch eyes while handling jalapenos.

Yield: 6 servings
Per serving: Approximately 365 calories, 44 g carbs, 31 g protein, 7 g fiber

FILE PHOTO

EASY OVEN BARBECUED BEEF BRISKET

1 (3 to 4 lb) beef brisket

2 tbsp hickory-flavored liquid smoke
1/2 to 1 tsp celery salt*
1 small onion, finely diced
1 tsp garlic powder
freshly ground black pepper*
3 tbsp Worcestershire sauce
barbecue sauce*

Pour the liquid smoke over the brisket and sprinkle both sides generously with the celery salt, onion and garlic powder; wrap in foil (or place in a glass baking dish and cover with foil) and refrigerate overnight.

Uncover the brisket and sprinkle with the black pepper and Worcestershire sauce; do not drain.

Cover securely with foil and bake at 250 degrees for 5 hours. Uncover and add barbecue sauce; reseal and bake another 1 to 1 1/2 hours.

Remove from oven and allow to set for 5 minutes before slicing to serve. Serve with additional barbecue sauce, if desired.

* Amount to suit your taste. Be aware of sugar content of barbecue sauce you choose! Sugar-free options are available.

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FIESTA ROAST CHICKEN

2 limes

2 tbsp butter, room temperature

1/2 tsp smoked paprika

1/2 tsp ground cumin

1/2 tsp salt

1 (4 to 5 lb) roasting chicken

4 garlic cloves, crushed

4 sprigs fresh cilantro

Preheat oven to 375-degrees. 

Grate 1 teaspoon of zest and squeeze 1 teaspoon of lime from one of the limes. Quarter the second lime.

In a small bowl, using a fork, mash the lime zest, lime juice, butter, paprika, cumin and salt together. Rub over the chicken.

Place chicken in a roasting pan; add 1 cup water. Place the garlic, cilantro and lime quarters in the chicken cavity. Truss chicken, if you prefer. Cook chicken at 375-degrees for about 1 1/2 hours until a meat thermometer inserted into the thickest part of a thigh, without touching the bone, reads 170-degrees. The juices should run clear. Remove chicken from roaster to a serving platter or a cutting board and tent with foil. Allow to stand under the foil for 10 minutes before carving.

If desired, skim excess fat from the pan juices and serve juices with the chicken.

Yield: 6 servings Per serving: 430 calories, 43g protein, 1g carbs, 400mg sodium, 27g fat (9g saturated)

recipe and photo First for women magazine 2023

SLOW COOKER TURKEY BREAST

6 lb turkey breast, skin removed

2 tsp canola or olive oil
salt to suit your taste and diet restrictions
freshly ground black pepper to suit your taste
1/4 tsp poultry seasoning
1 medium yellow onion, quartered
4 garlic cloves, peeled
1/2 cup water

Rinse the turkey breast and pat dry with paper towels.

Rub the oil over the turkey and sprinkle turkey with the salt, pepper, and poultry seasoning.

Place turkey, meaty side up, in slow cooker.

Place the onion quarters and the garlic cloves around the sides of the turkey.

Place lid on cooker and cook on low 9 to 10 hours (meat thermometer in the thickest part of the breast should read 170 degrees).

Remove turkey breast from the slow cooker to a cutting board; allow to rest for 10 minutes before slicing to serve.

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ROLLED ITALIAN MEATLOAF

1 1/4 lb extra-lean (at least 90% lean) ground beef

3/4 lb bulk Italian sausage
1 large egg
1 can (8-oz) pizza sauce*
1/4 cup Italian-style bread crumbs
1/4 tsp black pepper
8-oz shredded Italian cheese blend
2 cups loosely packed fresh baby spinach leaves

Preheat oven to 350 degrees.

In a large bowl, mix the meats with the egg, 1/2 cup of the pizza sauce, bread crumbs, and pepper; combine well.

On a sheet of foil, pat the meat mixture into a 12 x 8-inch rectangle. Sprinkle evenly with the cheese, gently pressing into the meat. Top cheese with the spinach.

Starting at a short end, roll up tightly, using the foil to get started; tuck in spinach leaves as you go. Seal the ends and place seam side down in an ungreased 12 x 8-inch (2-quart) baking dish.

Bake for 1 hour. Spread the remaining pizza sauce over the top of the roll. Bake another 15 minutes or until a meat thermometer inserted in the meat reads 160 degrees.

Let roll stand 10 minutes before slicing to serve. Cut into 8 slices.

Note: Be sure you roll tightly!

*Be aware of any sugar content. Use a sugar-free pasta sauce if necessary.

The file photo.

CELEBRATION GREEN SALAD WITH FRUIT

1 bag (10-oz) torn mixed salad greens

1 can (11-oz) mandarin orange segments, drained, rinsed, drained
1/2 cup thinly sliced red onions
1 cup coarsely chopped toasted walnuts
1 pkg (4-oz) crumbled Feta cheese
your favorite sugar-free or low-sugar dressing

In a large salad bowl toss the greens with the oranges, onions, walnuts, and cheese; add dressing and mix lightly.

Yield: 6 servings

the file photo

REMEMBER you can destroy the healthy value of a salad by the type and amount of dressing you pour over it. Use a sugar-free or low-sugar dressing and only enough to enhance the taste.

CREAMY CURRY LEMON CHICKEN

 

1/2 cup fat-free sour cream
1/4 cup light mayonnaise
2 tbsp lemon juice
1 tsp curry powder
1/2 tsp Splenda granular
1/2 tsp salt
1/2 tsp black pepper
4 boneless skinless chicken breasts (about 1 lb)
2 slices whole wheat bread, ground into fine crumbs
nonstick cooking spray

Preheat oven to 400 degrees.

Rinse chicken breasts and pat dry; set aside.

In a small bowl, combine the sour cream, mayonnaise, lemon juice, curry powder, Splenda granular, salt and pepper stirring until well blended.

Coat a 9-inch pie pan or baking dish with the nonstick cooking spray. Arrange the chicken breasts in the pan. Spoon the sour cream mixture evenly over the chicken breasts. Sprinkle the breadcrumbs over the sour cream mixture. Bake in 400-degree oven for 30 to 40 minutes or until the chicken is no longer pink in the center and the juices run clear.

file photo for reference

FIESTA MEATBALLS

1 egg

1 1/2 tsp Worcestershire sauce
1/4 cup finely chopped onion
1/4 cup finely chopped celery
2 1/2 tsp garlic salt, divided
1/4 tsp black pepper
1 lb ground beef
1 cup soft whole-grain breadcrumbs
1 tbsp cornstarch
1 cup beef broth
1 can (14.5-oz) stewed tomatoes
2 cups sliced zucchini
1 tsp dried oregano
1/2 tsp Splenda granulated
1/2 tsp dried basil
fresh basil leaves for garnish, if desired

Preheat oven to 375 degrees.

In a large mixing bowl, combine the egg, Worcestershire sauce, onion, celery, 1 1/2 teaspoons of the garlic salt, and the pepper.  Add the beef to the mixture and mix well.

Sprinkle the breadcrumbs over the beef mixture and mix just until combined. Shape mixture into 2-inch size balls and place in an ungreased 15 x 10 x 1-inch baking pan.

Bake meatballs at 375 degrees for 20 minutes or until the meat is no longer pink.

While the meatballs bake, combine the cornstarch and broth in a saucepan until smooth. Stir in the tomatoes, zucchini, oregano, Splenda, basil, and remaining garlic salt. Bring the mixture to a boil and cook, stirring, for 2 minutes or until thickened.

Drain the meatballs by pouring into a heat-proof colander and wipe out the pan with a paper towel. Return meatballs to the pan and pour the vegetable mixture over all: bake another 10 minutes or until heated through.

This is the file photo.

 

BROCCOLI DIP

 

1 cup fat-free sour cream

1 cup plain Greek yogurt
1 cup light mayonnaise - I only use olive oil mayo
1 packet dry vegetable soup and recipe mix
1 can (8-oz) water chestnuts, drained and chopped
1 cup finely chopped fresh broccoli

In a medium bowl, blend the sour cream, yogurt, and mayonnaise; stir in the soup mix. Add the chopped water chestnuts and broccoli, stirring to combine well.

Cover dip and refrigerate at least two hours for the flavors to blend.

May be serve with fresh vegetables or an assortment of whole-grain crackers.

file photo

I have had this recipe for several years. I do not member what I got it.

NO BAKE CARAMEL PECAN PUMPKIN PIE

1/4 cup sugar-free caramel ice cream topping

1 regular sugar-free deep-dish baked pie shell
1/2 to 3/4 cup large pecan pieces
1 cup milk
2 pkgs (3.4-oz each) sugar-free vanilla instant pudding and pie filling mix
1 cup canned or cooked pumpkin
1 tsp ground cinnamon
1/2 tsp nutmeg
1 container (8-oz) sugar-free frozen whipped topping, thawed
2 tbsp caramel ice cream topping, for garnish
2 tbsp pecan pieces, for garnish

Pour the caramel topping over the bottom of the pie crust; sprinkle the pecans over the caramel.

In a large mixing bowl, using a wire whisk, beat the milk with the pudding mix, pumpkin, cinnamon, and nutmeg until the mixture is blended well. Stir in 1 1/2 cups of the thawed whipped topping. Spread the mixture over the pecans in the crust.

Refrigerate pie for at least 1 hour before serving.

To serve, top the pie with the remaining whipped topping and sprinkle with the garnish pecans. Drizzle the garnish caramel overall.

Yield: 10 servings.

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SMOKY PAN-GRILLED PORK CHOPS

1 tsp ground cumin

1 1/2 tsp Splenda Brown Sugar Blend
1/2 tsp hot smoked paprika
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 (1 lb total) boneless center-cut pork chops
Nonstick cooking oil spray

Make a seasoning rub by combining the cumin, brown sugar, paprika, salt, and pepper; rub evenly over chops.

Heat a grill pan over medium-high heat; coat with cooking spray.

Add the pork chops to the grill pan; cook 5 to 6 minutes per side or until cooked through.

Yield: 4 servings
Per serving: 224 calories, 4.3 g carbs, 24.8 g protein, 201 mg sodium

Note: This is a recipe and photo I got several years ago from Cooking Light magazine.

SANTA FE DIP

3 oz sun-dried tomatoes (not packed in oil!)

2 jars (7-oz each) roasted red peppers, rinsed and drained
2 garlic cloves, minced
1 1/2 tsp ground cumin
1 tsp fresh lemon juice
1/4 cup chopped fresh cilantro
1/4 cup chopped green onion
4-oz reduced-fat Neufchatel cream cheese, softened
Hot pepper sauce, to suit your taste
Fresh diced tomato, chopped red onion, fresh cilantro for garnish, if desired.

Soak the tomatoes in hot water for 5 minutes; drain, reserving 3 tablespoons of the soaking liquid.

In a food processor (or blender) process peppers, tomatoes, garlic, cumin, lemon juice, cilantro, and green onion until smooth.

Add the Neufchatel cheese to processor; process until smooth, adding the reserved tomato liquid to thin to the desired consistency while using a rubber or silicone spatula to scrape down the sides as needed.

Add the hot sauce and taste to adjust seasoning, if needed.

Don't ruin this healthy dip by serving it with unhealthy dippers. Serve with fresh veggies, baked tortilla chips, or whole-grain crackers.

Per a serving size of 2 tablespoonfuls: 35 calories, 1 g total fat, 5 g carbs, 3 mg cholesterol, less than 1 g fiber, 1 g protein, 163 mg sodium

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BLUEBERRY DUMP CAKE

2 1/2 cups crushed canned pineapple in its own juice, do not drain

3 cups fresh or frozen blueberries

3/4 cup Splenda OR Stevia granular 

1 box (2-layer size) sugar-free yellow cake mix, dry

1/2 cup butter, melted

1 cup chopped pecans or walnuts

NOTE: If using frozen blueberries, thaw before using.

Preheat oven to 350-degrees.

Butter a 9"x13" baking pan. Cover bottom of pan with undrained pineapple, layer, in the following order over the pineapple, blueberries, Splenda, dry cake mix. Do not stir!  Drizzle the melted butter over the cake mix; sprinkle with the pecans.

Bake at 350-degrees 45 minutes.

Yield: 20 servings

file photo for reference only - not this exact recipe

CHOCOLATE CHIP-BANANA BREAD

1/4 cup butter, softened

3/4 cup Splenda granulated
2 large eggs
3/4 cup low-fat sour cream or plain Greek yogurt
1 cup fully ripe mashed bananas (usually around 3 bananas)
1 1/2 cup white whole-wheat flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup sugar-free chocolate chips
1/2 cup chopped pecans, optional but suggested for diabetics

Preheat oven to 350 degrees.
Grease and lightly dust with flour an 8-inch loaf pan; set aside.

In large mixer bowl, beat butter and Splenda until blended.  Add the eggs and sour cream; mix well.  Add the bananas.

Combine the flours, baking powder, baking soda, and salt; add to the banana mixture and mix just until moistened. Stir in the chocolate chips and pecans.

Pour the batter into the prepared loaf pan and bake at 350 degrees for 1 hour or until a wooden toothpick inserted in the center comes out clean.

Remove from oven and cool in pan for 5 minutes. Loosen sides and transfer bread from the pan to a wire rack to cool completely before slicing.

Keep leftovers refrigerated.

Remember this is a bread/sweet and enjoy accordingly. You can put a couple slices per small freezer bag and freeze for weeks. You can make several bags and put them inside a gallon freezer bag. You can then pull out a bag as needed. 

IRON SKILLET OVEN PORK CHOPS

6 (3/4" thick) loin pork chops

3/4 cup ketchup
1/3 cup hot water
2 tbsp vinegar
1 tbsp Worcestershire sauce
1 1/2 tsp Splenda Brown Sugar Blend
1/2 tsp freshly ground black pepper
1/2 tsp chili powder
1/2 tsp paprika

Preheat oven to 375 degrees.

Place pork chops in a heavy cast iron skillet.

In a small mixing bowl, combine the ketchup, water, vinegar, Worcestershire sauce, Splenda, pepper, chili powder, and paprika; pour over the chops.

Bake, uncovered, for 1 hour or until chops are cooked through and are tender.

Approximate nutritional info per chop: 160 calories, 14 g carbs, 16 g protein

This is the file photo I saved with this recipe. I do not remember where I got this as I have had it since 2012.

GARLIC FRIED TROUT

 

2 1/4 lbs trout or walleye fillets (6-oz each), skin removed

1 cup milk
1 cup seasoned dry whole grain breadcrumbs
10 to 12 garlic cloves
1/4 cup olive oil
1/4 cup vegetable oil

Arrange the fillets in a single layer in a 13 x 9-inch baking dish; pour milk over fillets, turning to coat. Cover with plastic wrap and refrigerate 12 hours to overnight.

Place breadcrumbs in a shallow dish.

Drain and discard the milk from the fish. Dredge fillets in the breadcrumbs to coat. Place the coated fillets on a wax-paper lined baking sheet and chill for 30 minutes.

Place each garlic clove under the flat side of a knife. Strike flat side of knife blade with heel of hand to break cloves open.

In a 12-inch skillet, heat the oils and 5 or 6 of the garlic cloves over medium heat; add fish fillets. Fry 7 to 9 minutes or until golden brown, turning over once to brown both sides. After turning fillets, add remaining garlic cloves.

Drain fish on paper towels before serving.

Yield: 6 servings
Per serving: 426 calories, 16 g carbs, 38 g protein
Exchanges: 1 starch, 4 1/2 lean meat, 2 fat

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STUFFED ZUCCHINI

2 medium zucchini

1/2 lb ground beef

1 medium onion, chopped

1/4 tsp salt, optional

1 can diced tomatoes with basil, garlic and oregano

1 clove garlic, minced

1/8 tsp crushed red pepper flakes

1 cup grated mozzarella

1 tbsp chopped parsley

Heat oven to 400-degrees.

Halve zucchini lengthwise and scrape out seeds.

In a nonstick skillet, cook beef, onion and salt over medium heat, stirring, until meat is no longer pink. This will take about 7 to 8 minutes. Drain, if needed.

Add the tomatoes, garlic and pepper flakes and cook over medium-high heat, bring to a boil. Cook 10-12 minutes or until liquid evaporates.

Place zucchini, cut side up, in a baking dish. Evenly divide the meat mixture over the 4 zucchini. Cover and bake 20-25 minutes or until zucchini is tender. Uncover and add the cheese; bake until cheese is melted. Sprinkle with the parsley before serving.

Yield: 4 servings Per serving: 210 calories, 13g protein, 13g carbs, 410mg sodium (lower by omitting salt)

PORK AND POTATO FRITTATA

12-oz (approx, 3 cups) frozen shredded hash brown potatoes

1 to 1 1/2 tsp Tony Chachere's original Creole seasoning
4 egg whites
2 whole eggs
1/4 cup low-fat milk
1 tsp dry mustard
1/4 tsp freshly ground black pepper
1 pkg (approximately 10-oz) frozen stir-fry veggies
1/3 cup water
3/4 cup cooked lean pork, cubed
1/2 cup shredded reduced fat Cheddar cheese

Preheat oven to 400 degrees.
Spray a baking sheet with nonstick cooking spray and spread the potatoes out on the sheet; sprinkle potatoes with the Creole seasoning. Bake 15 minutes or until hot. Remove from oven.

Reduce oven temperature to 350 degrees.

In a bowl, beat the egg whites, whole eggs, milk, mustard and pepper together.

In a medium nonstick skillet, place the veggies and water in the skillet. Cook over medium heat about 5 minutes or until the veggies are crisp-tender; drain well.

Add the pork and potatoes to the skillet; stir lightly. Add the egg mixture then sprinkle with the cheese. Cook over medium-low heat 5 minutes then place the skillet in the 350-degree oven and bake 5 minutes or until the eggs are set and the cheese is melted.

Yield: 4 servings
Per serving: 251 calories, 7 g total fat (3 saturated), 394 mg sodium, 24 g carbs, 22 g protein
Diabetic exchanges: 1 1/2 starch, 2 1/2 lean meat, 1 vegetable

Recipe and photo are from a 1995 Publications International Book. 

GRILLED TANDOORI CHICKEN THIGHS

1 cup plain 2% Greek yogurt

1/4 cup grated onion
1 1/2 tbsp grated peeled fresh ginger
1 tbsp ground cumin
1 tsp ground red pepper
1/2 tsp ground turmeric
5 garlic cloves, minced
8 boneless, skinless chicken thighs
1/2 tsp salt
1 tbsp canola oil

Combine the yogurt, onion, ginger, cumin, red pepper, turmeric, and garlic in a bowl, stirring well.  Scrape mixture into a large zip-top plastic food bag; add chicken and seal.  Marinate in refrigerator for 2 hours.

Remove chicken from bag and discard the marinade.

Sprinkle both sides of the chicken with salt.

Preheat grill to medium-high heat and brush grill rack with the oil.

Arrange chicken on grill and grill 6 to 8 minutes per side or until cooked through.

Yield: 4 servings of 2 thighs
Per serving: 298 calories, 6 g carbs, 31 g protein

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JONAH'S FISH

3 tbsp melted butter

1 onion, sliced thin
1 1/2 lbs fresh red snapper or orange roughy
1/2 cup light mayonnaise (I only use olive oil mayo)
1/4 cup Parmesan cheese
2 tbsp lemon juice
1 tsp Worcestershire sauce
1/2 tsp paprika
1/2 tsp salt
pinch of oregano
fresh chopped parsley

Preheat oven to 350 degrees.

Pour butter over the bottom of a 9 x 13-inch baking pan or dish; arrange the onion slices evenly over the bottom of pan.

Place fish in a single layer on top of the onions.

Combine the mayonnaise, Parmesan, lemon juice, Worcestershire sauce, paprika, and salt together; spread evenly over the fish.

Sprinkle the oregano and parsley, to taste, over the top.

Bake fish at 350 degrees for 35 to 40 minutes until fish flakes easily.

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TURKEY AND VEGGIE PACKETS

1 tbsp olive oil

1 small onion, chopped

2 garlic cloves, minced

1 lb lean ground turkey

2 tsp ground cumin

1 tsp chili powder

1/4 tsp salt

1 red pepper, diced

1 zucchini, grated, squeezed dry

1/3 cup chopped fresh cilantro + additional leaves for garnish

1 tbsp lime juice

1 tsp grated lime zest

6 burrito-size flour tortillas

1 cup shredded sharp cheddar cheese

Lime wedges and sour cream, optional

In a large skillet, heat oil over medium heat; add onion and cook, stirring occasionally, until softened. Add garlic and cook another half minute or so. Add turkey, cumin, chili powder and salt; cook, stirring occasionally and to break up meat.. Cook around 10 minutes until turkey shows no pink. Add the red pepper and cook, stirring, until softened. Add zucchini; cook, stirring about 2 minutes. Remove pan from the heat and stir in 1/3 chopped cilantro, lime juice and lime zest.

Spoon turkey mixture over 1/3 of each tortilla, leaving a 2-inch border. Top with the cheese. Fold side over filling and roll up to enclose. Place seam side down on surface to flatten.

Coat skillet with nonstick cooking spray and heat over medium-low heat. Cook packers, in batches flipping once, until golden and heated through. This will take a couple minutes per side.

Serve with the lime wedges and sour cream, if desired.

Yield: 6 servings

Per serving: 273 calories, 27g protein, 16g carbs, 309mg sodium

recipe and photo from Woman's World

GARBANZO GUACAMOLE

 

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

1 tbsp lemon juice
1 garlic clove, halved
3/4 cup chopped onion
1 1/2 cups ( approx. 1 large) peeled, cubed avocado
1 can (4 1/2-oz) chopped green chilies, drained
1/2 tsp salt, optional - I suggest omitting
1/4 tsp pepper
1 cup seeded, chopped tomato
1/2 cup chopped green onions

Position knife blade in food processor bowl; add beans, lemon juice, and garlic. Process 20 seconds stopping once to scrape down sides. Add the onion, avocado, green chiles, salt, and pepper; pulse 10 times or until chunky.

Cover and chill for 1 hour.

Transfer chilled mixture to a medium bowl and stir in the tomato and green onions.

Serve with baked tortilla chips.

Yield: 3 cups dip.
Per 1/2 cup serving: 119 calories, 6.7 g fat (0.9g saturated, 4 g monunsatured, 1.3 g polyunstaturated) 3 g protein, 13.4 g carbs, 4.9 g fiber, 0 mg cholesterol, 52 mg calcium, 362 mg sodium

The file photo