GRILLED LEMON CHICKEN 1

4 boneless, skinless chicken breasts

1/2 cup lemon juice
2 1/2 tbsp Worcestershire sauce

Combine the lemon juice and Worcestershire sauce. Place chicken in the mixture and refrigerate 1 hour turning every 15 minutes.

Remove chicken from the marinade and discard marinade.

Grill chicken on hot grill or broil for about 6 minutes per side until cooked through and tender. Chicken is not cooked through until juices run clear!

Garnish with fresh lemon slices, if desired.

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SPICED PUMPKIN CUPCAKES

1 package (2-layer size) sugar-free yellow cake mix

• 1 package (4-serving size) sugar-free vanilla instant pudding mix
• 1 cup canned pumpkin
• 1/2 cup canola, olive, or coconut oil
• 1/2 cup water
• 3 eggs
• 1 1/2 teaspoons ground cinnamon 
• 1 teaspoon ground cloves
• 1 1/2 teaspoon vanilla extract
• Preheat oven to 350°F. 
• Beat all ingredients in large bowl with electric mixer on low speed just until moistened, scraping side of bowl frequently. Beat on medium speed 2 minutes or until well blended.
• Spoon batter into 24 lightly greased or paper-lined muffin cups, filling each cup 2/3 full.
• Bake 20 minutes or until toothpick inserted into cupcake comes out clean. Cool in pans on wire rack 10 minutes. Remove from pans; cool completely.
• Frost with a sugar-free vanilla or cream cheese frosting. Or lightly sprinkle with powdered sugar.
• NOTE: This recipe is one from McCormick's spices that I changed into a sugar-free recipe after my diabetic diagnosis. It is important to remember that cake should not be a routine part of a diabetic's diet. However, a cupcake for a special occasion or to calm a sweet tooth once in a while should be okay for most diabetics.
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LEMON-DILL VINAIGRETTE

1/2 cup olive oil

1 1/2 tbsp chopped fresh dill
2 tsp lemon zest
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/4 tsp Splenda granulated (or equivalent amount of your favorite sweetener)
Salt and freshly ground black pepper, to taste

In a small mixing bowl, whisk the oil, dill, zest, juice, mustard, and Splenda together; season with the salt and pepper to suit your taste.

Serve on salad immediately or store in refrigerator in a sealed container for up to 3 days.

Yield: Approximately 3/4 cup of dressing

Note: File Photo

 

CHICKEN, PEACH AND AVOCADO SALAD

Chicken Marinade:

2 tbsp plain Greek yogurt
2 tbsp olive oil, plus extra for cooking chicken
1/2 lemon, juiced
4 finely chopped garlic cloves
1/2 tsp ground coriander
salt and freshly ground pepper
1 1/2 lbs boneless, skinless chicken thighs

Mix all ingredients except chicken together in a large shallow bowl or pan. Add the chicken; turn to coat both sides and allow to marinate for 20 minutes.

Salad:
2 heads butter lettuce, washed and torn
2 peaches, pitted and sliced
1 large or 2 small cucumbers, sliced thin
1 avocado, cut into small cubes
1/2 red onion, sliced thin
4-oz cherry tomatoes, halved

Dressing:
1/2 cup plain Greek yogurt
2 tbsp red wine vinegar
1 tbsp olive oil
3/4 tsp sugar
1 pinch red pepper flakes
1 garlic clove, chopped fine

Heat a cast iron or other heavy skillet over high heat and add 1 teaspoon of olive oil. Place the marinated chicken in the skillet and cook, turning once, about 10 minutes or until cooked through. Remove from the heat.

Arrange the lettuce in a large salad bowl and top with the peaches, cucumbers, avocado, onion, and tomatoes.

Whisk the dressing ingredients together in a small bowl.

To serve, slice the chicken against the grain and place on top of the salad. Toss with the dressing and season with salt and pepper as desired.

Yield: 4 to 6 servings

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STRAWBERRY YOGURT DESSERT CUPS

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

3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 carton (8-oz) lowfat vanilla greek yogurt
1/2 tsp vanilla extract, optional
5 large fresh strawberries for garnish, optional

In a bowl, dissolve the gelatin in the boiling water stirring to dissolve completely. Combine the cold water with ice cubes to make 1 cup. Add to the gelatin and stir until slightly thickened; remove any remaining ice.

Stir the yogurt and the vanilla, if using, into the gelatin. Pour into 5 individual dessert dishes or cups.

Refrigerate until set, at least 30 minutes.

Before serving, garnish with fresh strawberries, if desired.

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STIR AND SERVE GREEN BEANS WITH ORANGE ZEST

3 lbs fresh green beans, trimmed

Salt and pepper to taste
2 tbsp olive or coconut oil
3 garlic cloves, sliced very thin
1 cup fresh basil leaves, thinly sliced
1/2 cup fresh mint leaves, finely chopped
2 tsp freshly grated orange peel

Heat a large saucepan with 7 to 8 quarts of water to a boil. Add 1 tablespoon salt and the green beans; cook 8 to 10 minutes or until crisp-tender, stirring occasionally. Drain and thoroughly rinse with cold water until no longer hot. Drain well. (At this stage beans can be stored in an airtight container in the refrigerator for up to 2 days with the following finishes just before serving.)

In a large saucepan heat the oil over medium heat.  Add the garlic and cook for 1 minute while stirring. Add the green beans, 3/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Cook 3 to 5 minutes or until the beans are heated through, stirring often.

Remove beans from the heat and stir in the basil, mint, and orange peel.

My version of an old Good Housekeeping recipe.

Old GH Photo

FUDGY PEANUT BUTTER BROWNIE CAKE

1 box sugar-free brownie mix

3/4 tsp almond extract
1 cup crunchy peanut butter
1 jar sugar-free hot fudge ice cream topping
fresh mint sprig for garnish, if desired

Preheat oven to 350 degrees.
Coat the bottom of a 9-inch round cake pan with nonstick cooking spray; set aside.

Prepare the brownie mix according to package directions. Stir in the almond extract and peanut butter until blended. Spread batter into the prepared baking pan.

Bake at 350 degrees for 40 to 42 minutes or until a toothpick inserted in the center comes out clean. Cool completely in the pan before removing to a cake plate.

Stir the hot fudge topping until smooth. Spread the entire jar over the cake covering the top and sides. Using a frosting knife swirl topping in a decorative patter. Place mint sprig in center, if using.

This is my version of a Pillsbury recipe I found when I was first diagnosed with diabetes.

YUMMY STUFFED MUSHROOMS

These stuffed mushrooms are an acceptable appetizer for diabetics.

3 slices bacon, fried, drained well on paper towels, crumbled
1/2 brick (8-oz size) low-fat cream cheese
4 tbsp grated Parmesan cheese, divided
3 drops Worcestershire sauce
2 twists freshly ground black pepper
1 lb mushrooms, stems removed

Preheat oven to 350 degrees.
Very lightly spray the bottom of an 8-inch square baking dish or pan; set aside.

In a mixing bowl combine the bacon, cream cheese, 2 tablespoons of the grated Parmesan cheese, Worcestershire sauce, and pepper until blended.

Stuff the filling into the mushrooms and place in the prepared baking dish. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.

Bake at 350 degrees for 25 to 30 minutes until the filling is a golden brown.

IT'S IN THE EYES OF THE BEHOLDER

A big problem for many diabetics is portion control.  Here is a good tip for those who tend to overeat. The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

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TUSCAN ONE POT MEAL

 

1 tablespoon olive oil

1 pound turkey sausage,*casing removed
1 small onion, chopped
2 garlic cloves, chopped
3 (15-1/2-ounce) cans great northern beans, undrained
1 (14-1/2-ounce) can diced tomatoes, undrained
2 cups chicken broth
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 cups fresh spinach, washed and patted dry

In a large soup pot, heat oil over high heat. Add sausage, onion, and garlic, and cook 6 to 8 minutes, or until no pink remains, stirring frequently to break up the meat.
 
Add remaining ingredients except spinach; bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes, or until thickened. Stir in spinach, and serve.

*Always read labels and be sure you are getting lean turkey sausage. Do not buy ground turkey or sausage products that include skin.
This dish I got from Mr Food years ago is full of good for you ingredients.

BUTTERSCOTCH PUMPKIN MOUSSE

This diabetic-friendly recipe is from TOH.

1 1/2 cups cold fat-free milk
1 pkg (1-oz) sugar-free instant butterscotch pudding mix
1/2 cup canned pumpkin
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground allspice
1 cup fat-free (and sugar-free or low sugar) frozen whipped topping, thawed, divided

In a large bowl, whip the milk and pudding mix together for 2 minutes. Let stand 2 minutes or until soft set.

In a separate bowl, combine the pumpkin and spices; gently fold into the pudding. Fold in 1/2 cup of the whipped topping.

Divide equally into 4 small serving dishes and refrigerate until serving time.

Garnish each with a dollop of the remaining whipped topping, if desired. Sprinkle with some additional cinnamon. (Cinnamon is a blood sugar stabilizer.)

Note: Adding a fresh mint leaf to the whipped topping adds a nice touch but is completely optional.

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BROILED TILAPIA PARMESAN

1/2 cup Parmesan cheese

1/4 cup butter, softened

3 tablespoons olive oil mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil

1/4 teaspoon ground black pepper

1/8 teaspoon onion powder

1/8 teaspoon celery salt

2 pounds tilapia fillets

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.

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COCONUT POUND CAKE

Remember, this is a dessert and should be treated as such. This is a good recipe to make and share with others.

1 pkg (2-layer size) sugar-free yellow cake mix

1 pkg (4-serving size) coconut (or French vanilla) flavored instant pudding mix, sugar-free
4 eggs
1 cup water
1/4 cup coconut oil*
3/4 - 1 cup unsweetened coconut

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

Combine all the ingredients, except coconut, in a large mixer bowl and mix on low until blended and all dry ingredients are wet. Beat at medium speed 4 minutes. Stir in the coconut.

Pour batter evenly into the prepared pan. Bake at 350 degrees for 50 to 55 minutes or until cake springs back when lightly touched with tips of fingers.

Remove from oven and cool in pan on a wire rack approximately 15 minutes. Remove from pan and finish cooling on wire rack. Do not force from pan. If cake doesn't seem ready to come out easily after loosening sides, give it a few more minutes.

*Canola or olive oil may be substituted. However, coconut oil is especially healthy.

NON-STARCHY VEGETABLES

Do you ever wonder what vegetables are non-starchy? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

MOCK APPLE CRISP - KETO FRIENDLY

 The basics of this recipe are from something I saw on Low Carb Yum.

• 6 cups zucchini peeled and sliced
• 3 tablespoons lemon juice
• 2/3 cup Splenda or 4 Tbsp 2 tsp Truvia
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 teaspoon apple extract, optional

TOPPING:

1/2 cup pecans chopped

1/2 cup almond flour

1/4 cup oat fiber or coconut flour

1/4 cup Splenda or erythritol

1 teaspoon cinnamon

1/4 cup butter

In medium bowl, combine zucchini, lemon juice, sweetener, cinnamon and nutmeg until well blended. For a stronger apple taste, stir in apple extract too. Pour mixture into a greased 9 x 9-in. baking dish.

For topping, combine pecans, almond flour, oat fiber, sweetener and cinnamon in a bowl then cut in butter until crumbly. Sprinkle over the zucchini mixture.

Bake at 350 F for 45-50 minutes or until zucchini is tender.

from low carb yum

LEMON RUMP ROAST

1 (2 to 3 lb) rump roast

1/2 tsp lemon pepper
1 cup lemon juice

Trim all visible fat from the roast and place roast in a baking dish. Prick top with fork. Pour the lemon juice over the meat and rub the juice into the meat. Cover and refrigerate at least 6 hours or overnight. Turn 2 to 3 times during marinating.

Preheat oven to 325 degrees.

Drain the juice off the meat then sprinkle the lemon pepper over the meat. Place in a baking dish and roast at 325 degrees for 2 to 3 hours.

Yield: 4 to 6 servings.

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FRESH FRUIT DIP

Do not sit down and eat the whole dish of this dip. A little on a few pieces of fruit is fine for most diabetics. This is a way for you to enjoy a snack/appetizer with others. Remember, cinnamon is a blood sugar stabilizer.

Assorted fresh fruits of your choice, cut into bite-size chunks, pieces, etc
1 cup low-fat sour cream or plain yogurt
2 teaspoons Splenda Brown Sugar Blend

1/4 to 1/2 tsp ground cinnamon

Mix all ingredients together to blend well.

Refrigerate 30 minutes to chill and flavors to blend. Serve with the fresh fruits.

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SPINACH ORANGE SALAD

2 cups fresh spinach, washed and torn

1/3 cup toasted slivered almonds
1 small can mandarin oranges, drained
Vinegar & oil dressing, to taste

Toss spinach with the almonds and oranges to mix. Toss salad with the dressing when ready to serve.

Yield: 4 servings

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SAUTEED COLLARD GREENS

 

This is an old Southern Living recipe that I adapted for us diabetics.

1/2 cup chopped onion 

3 garlic cloves, minced

1 tablespoon chopped fresh ginger

1 serrano pepper, split*

1 tablespoon sesame oil

1 teaspoon salt 

1/2 teaspoon pepper

1 (1-lb.) package fresh collard greens, washed, trimmed, and coarsely chopped 

1 tablespoon Splenda granulated

1 tablespoon rice vinegar

1/2 lb. chopped cooked smoked pork

Sauté onion and next 3 ingredients in hot oil in a large skillet or wok 1 minute. Stir in salt and pepper. Add greens; sauté 2 minutes. Add sugar and vinegar; cover and cook 3 minutes or until wilted. Stir in the smoked pork.

Remove and discard serrano pepper before serving.

*1/2 jalapeño pepper, split, may be substituted.

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DIABETIC EGG SANDWICH

Diabetics should not skip breakfast. Even more important is that it be a healthy breakfast, not a doughnut with a cup of coffee! Here is a quick, easy, healthy breakfast sandwich for anyone but especially diabetics.

1 whole-grain English muffin
Butter-flavored cooking oil spray
1 large egg
1/2-oz ham
1 tbsp shredded low-fat sharp cheddar cheese, optional
2 tomato slices

Toast the English muffin.

While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.

Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.

Quick, easy, healthy and you are ready to start your day!

*Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.

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Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein, 

APPLE PIE WITH PEANUT BUTTER CRUMBLE

This is a diabetic version of a peanut butter recipe I saw.

• 1 (21-ounce) can no-sugar added apple pie filling
• 1 cup quick-cooking oats
• 1 cup white whole-wheat flour
• 3/4 cup firmly packed Splenda Brown Sugar Blend
• 1/3 cup SKIPPY® Creamy Peanut Butter
• 6 tablespoons butter
• 1/2 tsp ground cinnamon

1. Heat oven to 375°F.
2. Spread pie filling evenly in 9-inch pie plate.
3. In medium bowl, combine oats, flour and brown sugar. Cut in peanut butter and butter spread with pastry blender or two knives until mixture is size of small peas. Sprinkle crumb mixture over pie filling.
4. Bake pie 20 minutes or until apples are heated thoroughly and topping is golden brown. Serve warm or cool. Top with sugar-free vanilla ice cream, if desired.

THE FILE PHOTO

CABBAGE SOUP WITH CHICKEN

2 1/2 tbsp olive oil

2 large white onions, chopped

1 cup finely chopped carrots

1 can (28-oz) diced tomatoes with the juice

12 cups low-sodium chicken broth (vegetable broth may be substituted)

1 can cannellini beans, rinsed

1/2 cup whole-wheat macaroni (or your favorite low carb macaroni)

1/2 - 1 tsp minced or chopped garlic, to suit taste

1/2 lb diced, fully cooked, chicken breast

1/2 head large cabbage or 1 small cabbage, chopped

Salt to taste, optional

Black pepper to taste

Hot pepper sauce, to taste

In a large pot, over medium heat, warm the olive oil. Sauté onion and carrot until softened, approximately 10 minutes.  Add the tomatoes, broth, beans, macaroni and garlic; bring mixture to a boil. Lower heat and simmer until macaroni is al dente, around 10 minutes.

Add the chicken and cabbage; simmer until soup reaches your desired consistency. Add the salt, pepper, and hot sauce as desired. Hint: the hot sauce is a metabolism booster.

Personal note: I like my soup simmered all day in the crock pot. I think that makes it richer and thicker.

file photo for referencce only

EASY ARTICHOKE DIP

If you are looking for a warm dip that you can enjoy, try this artichoke dip. The nutritional information is at the end of the recipe. Perfect carb/protein ratio for diabetics. As with all foods, quantity is key. This should not be a meal!

2 cans (14-oz each) water-packed artichoke hearts, rinsed, drained, coarsely chopped

2 cups (8-oz) shredded mozzarella cheese

1 brick (8-oz) cream cheese, cubed

1 cup shredded Parmesan cheese

1/2 cup shredded Swiss cheese

1/2 cup mayonnaise 

2 tbsp lemon juice

2 tbsp plain yogurt

1 tbsp seasoned salt

1 tbsp chopped seeded jalapeno pepper

1 tsp garlic powder

Baked tortilla chips for serving

 

In a slow cooker or crock pot, combine all the ingredients except the tortilla chips. Cover and cook on low for 1 hour or until heated through. Serve with tortilla chips.Yield: 5 cups of dip or 20 servings of approximately 1/4 cup.

Per serving (dip only): 152 calories, 12 g (5 sat) fat, 27 mg cholesterol, 519 mg sodium, 4 g carbohydrate, trace fiber, 7 g protein

file photo for referencr - not this exact recipe