FRESH RASPBERRY AND YOGURT PARFAIT

1/2 cup fresh red raspberries

1 tsp lemon juice

1 cup low-fat plain yogurt

In a small bowl, combine the raspberries and lemon juice, toss.

In a parfait dish, alternate layers of yogurt and raspberries.

Yield: 1 serving

190 calories, 29g carbs, 15g protein, 3g fat (1.5g sat), 15mg cholesterol, 190 mg sodium, 4 g fiber

Dietary Exchanges: 1/2 fruit, 2 milk

file photo for reference

JALAPENO CORN CASSEROLE

Remember to serve with a protein source as corn is one of the sweeter vegetables.

2 (3-oz each) low-fat cream cheese, softened
1/8 cup fat-free milk
1/4 cup butter
2 cans shoe peg corn, drained
1 small can chopped jalapenos, drained
1/4 cup red bell pepper, finely chopped

Preheat oven to 325 degrees.
Lightly spray casserole dish with nonstick cooking spray; set aside.

In a medium saucepan, heat the cream cheese, milk, and butter over low heat until butter and cream cheese are dissolved. Stir in the corn, jalapenos, and pepper; mix together well.

Pour mixture into the prepared casserole dish and bake at 325 degrees for 30 minutes.

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YELLOW CUPCAKES

 

1 1/4 cups cake flour

1 cup white whole wheat flour
1 cup Splenda Granular
3/4 cup unsalted butter, softened
1/2 cup nonfat instant milk powder
3/4 tsp baking soda
2 tsp baking powder
1/4 tsp salt
3/4 cup low-fat buttermilk
3 large eggs
2 tsp vanilla extract
1/2 tsp almond extract

Preheat oven to 350 degrees.
Line 18 muffin cups with paper liners; set aside.

In a large bowl, combine the flours, Splenda, and softened butter. Mix with an electric mixer at medium speed for a couple of minutes or until the butter is mixed into the flour mixture.

Add the dry milk powder, baking powder, baking soda, and salt; mix on low speed until blended.

In a small bowl,  mix the buttermilk, eggs, vanilla and almond extracts; stir well until thoroughly mixed. Add 2/3s of the buttermilk mixture to the flour mixture and mix on medium speed just until blended. Scrape down sides of bowl. Mix on medium-high speed for about 1 minute until batter appears lighter in color. Reduce mixer speed to low and add the remaining buttermilk mixture. Mix on medium speed just until blended; scrape down bowl then mix on medium speed for about 30 seconds.

Spoon batter evenly into the 18 prepared muffin cups. Bake at 350 degrees for 12 to 15 minutes or until a wooden toothpick inserted in the center comes out clean.

Frost with your favorite sugar-free frosting. I suggest the Chocolate Frosting recipe on this blog (because I love chocolate).

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FLOURLESS SUGAR-FREE BROWNIES

 Ingredients

• 12 ounces unsweetened chocolate
• 1 cup butter
• 1 1/2 cups Splenda or Stevia granulated
• 4 eggs, large
• 4 egg yolks, large
• 1 tablespoons vanilla
• 1/4 cup unsweetened cocoa

Directions

1. Preheat the oven to 350 degrees.
2. Melt the chocolate and butter together on stovetop or in microwave.
3. In large bowl add the chocolate/butter mixture, Splenda, eggs, egg yolks, vanilla and cocoa, stirring until well blended.
4. Pour into a 9 X 13 inch pan (spray with vegetable spray and dust with cocoa).
5. Bake at 350 degrees for 30 minutes.

Yield: 36 Brownies

Per brownie: Calories 110, Carbs 3.5 g, Protein 2.4 g

Note: Recipe and picture from Diabetic Connect

SCRAMBLED EGG MUFFINS

This basics of this recipe are from a Quick Cooking 1999 magazine.

1/2 lb Premium Jimmy Dean Premium Pork (or turkey) roll sausage
12 eggs
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/2 cup shredded low-fat cheddar cheese

Preheat oven to 350 degrees.

In a large skillet, cook the sausage over medium heat until no longer pink. Stir while cooking to break up into crumbles; drain well.

In a large bowl, beat the eggs until fluffy. Stir in the onion, bell pepper, and spices until combined. Stir in the drained sausage and the cheese.

Lightly spray 12 muffin cups with nonstick cooking spray. Place 1/3 cup of the egg mixture into each muffin cup.

Bake at 350 degrees for 20 to 25 minutes or until a knife inserted in the center comes out clean.

Yield: 12 muffins

Note: Also good with fried, crumbled bacon along with or in place of the sausage.

MEMORIAL DAY GREETING

ORANGE CARROT PINEAPPLE GELATIN SALAD

 

1 pkg (3-oz) orange-flavored sugar-free gelatin

1/2 cup grated carrots
1 can (8-oz) crushed pineapple in its own juice, well drained
lettuce leaves for serving
fat-free sour cream for serving, if desired

Prepare gelatin according to the package directions; pour into a rectangle dish, refrigerate until partially set. Remove from refrigerator and gently stir in the carrots and pineapple.

Chill salad until completely set before serving. To serve, cut into squares and place on a large lettuce leaves. Top each serving with a small dollop of sour cream, if desired.

Yield: 4 servings

Note: This should be a side item to a lean protein item.

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CHERRY CHEESECAKE COBBLER

 

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

1/3 cup Splenda granular
1/3 cup white whole-wheat flour
1 large egg
1 tsp vanilla
1/4 tsp almond extract
1 can (15-oz) dark cherries, drained
1 can (21-oz) no sugar added cherry pie filling
1/4 cup butter, melted and divided
20 sugar-free vanilla wafers, crushed

Preheat oven to 350 degrees.
Lightly oil a 9-inch deep-dish pie plate; set aside.

With an electric mixer, beat the cream cheese, Splenda, and flour at low speed to combine. Add the egg, vanilla and almond extracts; beat until smooth. Set mixture aside.

In a large saucepan, combine the cherries, pie filling, and 2 tablespoons of the butter; cook over medium heat, stirring often, for 5 minutes or until heated through.  Spoon the mixture into prepared pie plate. Spoon the cream cheese mixture evenly over the cherry mixture.

Combine the vanilla wafer crumbs and the remaining butter. Sprinkle mixture evenly over the cream cheese mixture.

Bake at 350 degrees for 30 minutes or until golden brown and set.

Allow to stand at least 15 minutes before serving.

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CHOCOLATE CHIP BARS

 

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

2 large eggs, beaten
3 tbsp melted butter
2 tbsp unsweetened applesauce
1 pkg sugar-free chocolate chips
1/2 cup chopped pecans, optional (But I always recommend adding nuts to diabetic desserts.)

Preheat oven to 350 degrees.
Lightly spray a 9X13-inch baking pan with nonstick cooking spray; set aside.

In a large bowl, using a large spatula, combine all ingredients until well blended. Pour batter into the prepared pan and bake at 350 degrees for 20 to 25 minutes or until a wooden toothpick inserted in the center comes out clean.

Cool in pan on a wire rack. When cooled cut into bars.

Store in an airtight container.

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KETO-FRIENDLY CUCUMBER SALSA

This makes a good salsa for diabetics as it has only about half as many carbs as traditional salsas. There is no sugar as some commercial salsas have.

2 med cucumbers, peeled, seeded, and chopped
2 med tomatoes or enough Roma tomatoes to make 1 1/2 cups chopped
3 to 4 (depending on how much heat you like) jalapeno peppers, seeded and chopped
1/2 of a medium red (purple) onion (do not substitute different onions
1 large garlic clove, minced
2 tbsp fresh lime juice
2 tsp fresh parsley, chopped fine
2 tsp fresh cilantro, chopped fine
1/2 tsp salt (If you have a salt problem, use 1/4 tsp but try not to eliminate altogether)

Combine all ingredients in a large bowl.

Yield: Approximately 4 1/2 cups
Serve with your favorite low carb chips or with lean meats.
Serving size: 1/4 cup = 10 calories, 2 carbs, 0 protein, 0 fat, 67 mg sodium

This is my version of a recipe I tried from  low carb yum

GELATIN FRUIT SPARKLES

 

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

1 cup boiling water
1 cup chilled sparkling water or sugar-free lemon-lime soda
1 cup combined sliced banana and sliced strawberries
6 whole strawberries, for garnish if desired
6 nice firm banana slices, for garnish if desired

Completely dissolve the gelatin in the boiling water. Add the sparkling water or soda, stirring to mix well. Chill until slightly thickened.

Stir in the 1 cup of fruit and pour into 6 small individual serving dishes or a medium serving bowl.

Chill for around 1 hour or until firm.

Garnish with the strawberries and bananas, if desired.

Variation: Use orange-flavored gelatin with 1 cup well drained mandarin oranges and unsweetened crushed pineapple, well drained.

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CHEESY CAULIFLOWER PATTIES

 

1 head cauliflower

2 large eggs
1/2 cup grated low-fat cheddar (or other) cheese
1/2 cup panko
1/2 tsp cayenne pepper
salt to taste
olive oil for frying

Cut cauliflower into florets and cook in boiling water approximately 10 minutes or until tender; drain. Mash while still warm.

Stir the remaining ingredients, except oil, into the mashed cauliflower. Shape mixture into patties about 3-inches in diameter.
Heat oil in skillet and cook patties in the oil about 3 minutes per side or until browned.

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CHEERY CHERRY PIE

Note: Remember this is a dessert so save for special occasions or times when you are asked to 'bring a dessert or dish'. Always take the dessert if you can. Then you know there is a dessert you can enjoy a small serving of along with the others.

Crust:

3/4 cup ice water
1 tsp white or cider vinegar
1 cup all-purpose flour
1 cup white whole-wheat flour
3 tbsp Splenda granular
7 tbsp Crisco shortening

Mix water and vinegar in cup.

Place 1/2 cup all-purpose flour in a bowl; stirring with a wire whisk, gradually add the vinegar-water mixture. Mix well.

In a separate bowl, combine the remaining flours and Splenda. Add the shortening, cutting in with two knives or a pastry blender until mixture is crumbly. Gradually add the vinegar-water mixture, adding just enough to bind the dough together.

Divide dough in half; gently pat each half into a circle on a floured work surface. Cover separately with plastic wrap and refrigerate for 30 minutes.

Filling:
2 cans (14 1/2-oz) tart red cherries in water, drained, liquid reserved
1/4 cup cornstarch
2/3 cup Splenda granular
1/4 tsp almond extract
2 tsp fresh lemon juice
3 to 4 drops red food coloring, if desired

Place cherry liquid in a medium saucepan. Mix cornstarch and Splenda together in a small bowl; pour into the saucepan. Stir to mix well. Add the almond extract and lemon juice; cook, stirring, over medium heat and simmer 3 to 4 minutes to thicken sauce. Remove from the heat.

If desired, add the food coloring and stir to mix in.

Place the cherries in a medium bowl and pour the liquid over the cherries; using a spatula and working gently fold the cherries into the liquid. Set aside.

Preheat oven to 375 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Roll out one of the dough circles on a floured work surface to an 11-inch diameter; place in the pie plate. Place the filling in the crust.

Roll the remaining dough circle to a 10-inch diameter and place atop the filling. Crimp edges to seal. Using a fork, prick the top crust to vent.

Brush crust light with milk for golden browning, if desired.

Bake at 375 for 50 to 60 minutes or until the filling is bubbly and the crust is golden.

Allow to cool 1 hour before slicing to serve.

this is the file photo

HERBED CHEESE DIP

1 pkg (4-serving size) lemon flavor sugar-free gelatin

1/4 tsp salt, optional
1 cup boiling water
1 carton (16-oz) 2% lowfat cottage cheese
4 oz neufchatel cheese
1/2 cup packed fresh parsley sprigs
2 garlic cloves
2 tbsp vinegar
2 tsp dill weed
1 tsp Worcestershire sauce
1/2 tsp black pepper

Completely dissolve gelatin and salt (if using) in the boiling water; pour into blender container.

Add remaining ingredients to the blender and cover. Blend mixture at low speed, scraping down sides as needed, for approximately 2 minutes until smooth.

Pour mixture into a serving bowl, cover and refrigerate for at least 4 hours or until set.

Yield: 3 1/2 cups dip

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SALSA MEATLOAF

1 lb lean ground beef or ground turkey

1/2 cup quick oats
1 tsp basil
1/2 tsp oregano
1/4 tsp salt
dash freshly ground black pepper
1/2 cup thick and chunky salsa (watch sugar content)
1 egg, slightly beaten

Preheat oven to 350 degrees.

In a large bowl, combine all the ingredients together until mixed well. Shape into a loaf in a 9-inch ungreased loaf pan.

Bake at 350 degrees for 50 to 60 minutes or until well browned and firm.

Allow to stand for 5 minutes before slicing to serve. Serve with additional salsa, if desired.

Yield: 4 servings
Per serving (1/4 of recipe): 290 calories, 10 g carbs, 23 g protein

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FRUITED GELATIN AND COTTAGE CHEESE

1 carton (16-oz) low-fat cottage cheese

1 pkg (4-serving size) orange-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 can (11-oz) mandarin orange sections, drained well

Place the cottage cheese in a blender or food processor container. Place the cover on the container and blend until smooth; set aside.

Stir the boiling water into the gelatin and stir until completely dissolved.

Add enough ice cubes to the cold water to make 1 1/4 cups. Add to the gelatin mixture and stir until slightly thickened. Remove any unmelted ice. Stir in the oranges.

Divide the cottage cheese evenly into 8 individual serving dishes or place into a pretty glass dish. Spoon the gelatin mixture over the cheese.

Chill until set, at least 2 hours.

Yield: 8 half-cup servings.
Per serving: 80 calories, 5 g carbs, 8 g protein

Note: May be used as a salad or a dessert. If using as a dessert, add a dollop of sugar-free whipped topping, if desired.

This is a very old Jello photo.

LENTIL, BARLEY, SAUSAGE SOUP

1 tbsp olive oil

1/2 cup regular barley
1 cup chopped onion
3/4 cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
4 cups reduced-sodium chicken broth
1 cup water
1/2 cup lentils, rinsed and drained
1 bay leaf
1 can (14 1/2-oz) no-salt-added fire roasted diced tomatoes, do not drain
6-oz cooked chicken-apple sausage links, cut in half lengthwise then sliced
4 cups fresh baby spinach

1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.

Note: I got this recipe from a low-fat diabetic-friendly recipe booklet after my diabetes diagnosis. I would never eat it because of the chicken broth and the chicken sausage. I will make mine a little differently but for those of you who eat chicken, this is a healthy recipe. 

MICROWAVE BLUEBERRY JAM

You can make your own blueberry jam very easily in the microwave, one 8-oz jar at a time. It will keep in the refrigerator for a month or so. Blueberries are very healthy so you might want to give this a try.

2 cups fresh or frozen blueberries
1/3 cup Splenda or Stevia
Pinch of salt
2 tbsp fresh squeezed lemon juice
1 tsp very fine grated lemon peel
1/4 tsp pure vanilla extract

In a large microwave-safe bowl (you need room for the berries to bubble as they cook), stir together the berries, Splenda, salt, lemon juice and peel. Cook the mixture on high for approximately three minutes until the Splenda is dissolved.

Remove dish from microwave and stir the mixture (be sure Splenda is completely dissolved). Return to microwave and cook until mixture starts to set; approximately 3 to 5 minutes. Test by dipping a spoon in the mixture then holding it over the bowl. When the drips from  the spoon are thick, stir in the vanilla.

Spoon the jam into an 8-oz jar that has a lid. Place lid on jar and refrigerate.

Good on whole-grain or low-carb toast, pancakes, etc.

Note: I got this idea from a recipe I saw in a blueberry cookbook.

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SPINACH-MUSHROOM BITES

 

1/4 cup garbanzo bean flour*

1/2 cup white whole-wheat flour
3/4 tsp baking powder
3/4 tsp kosher or sea salt
1 tsp dried oregano
1 tsp dried parsley
1 Tbsp olive oil
1 cup mushrooms, finely chopped
1 handful baby spinach, chopped
1 clove garlic, minced
1 egg, lightly beaten
3/4 cup low-fat milk
1 cup shredded mozzarella cheese
Low-sugar or sugar-free marinara sauce for dipping, optional

Preheat oven to 375 F. 

Lightly grease a 24-cup mini muffin tin and set aside.
In a large bowl, combine flours, baking powder, salt, oregano, and parsley. Set aside.
Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until mushrooms begin to release liquid, 2-3 minutes. Add spinach and garlic and sauté for another 2 minutes, until spinach is wilted, and garlic is fragrant. Remove from heat.
Add egg, milk and cheese to the flour mixture and stir gently just to combine. Stir in mushroom/spinach mixture. Let stand for 10 minutes.
Gently stir the batter. Divide evenly between the cups of the muffin tin. Bake for 20-22 minutes, until set and browned on top.

Serve warm with warmed marinara, if desired.

*May use an additional 1/4 cup white whole-wheat flour as a substitute if you do not have the garbanzo bean flour.

I got the idea for this from a recipe by Baked-in.com a few years ago.

PORK CHOPS WITH APPLES AND CREAMY MUSTARD SAUCE

This was a Kraft Foods recipe that I tweaked to make it diabetic-friendly.

1

Tbsp.  white whole-wheat (or your favorite low-carb) flour

1/2

tsp.  dried thyme 

1/2

tsp.  pepper

4

 center-cut boneless pork chops (1 lb.), 1/2 inch thick

2

tsp.  olive or coconut oil

1

small  onion, chopped

1

small  Gala apple, thinly sliced, each slice cut in half

3/4

cup  chicken broth

4

oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel (low-fat cream) Cheese, cubed

2

Tbsp.  GREY POUPON Dijon Mustard

MIX first 3 ingredients on small plate. Add chops, 1 at a time; turn to evenly coat both sides of each.

HEAT oil in large nonstick skillet on medium heat. Add chops; cook 5 min. on each side or until done (160ºF). Transfer to plate; cover to keep warm.

ADD onions to same skillet; cook and stir 3 min. Stir in apples; cook 1 min. Add broth, cream cheese and mustard; cook 5 min. or until vegetables are crisp-tender and sauce is slightly thickened, stirring frequently. Serve sauce over chops.

Pork Chops are also good, if you want to omit the sauce.

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TRAIL BEAN SOUP MIX IN A JAR

Giving food gift jars can be fun but sometimes people wonder what they can give to a diabetic. If you want to give a diabetic a food gift jar, I suggest this bean soup mix. All you need to do is layer the ingredients in the order listed below into a quart jar.

1/2 cup pearl barley
1/2 cup red beans
1/2 cup baby lima beans
1/2 cup split peas
1/2 cup pinto beans
1/2 cup black-eyed peas
1/2 cup yellow split peas
1/2 cup navy beans
1/2 cup lentils

Instructions to attach to jar:

1 jar Trail Bean Soup Mix
2 quarts water
1 ham hock
1 1/4 tsp salt
1 tsp black pepper
1 can (28-oz) diced tomatoes
1 large onion, chopped
1 garlic clove, minced

Place bean mix in a large bowl and add 2 quarts of water; soak overnight. Drain.

Bring 2 quarts water to a boil in a soup pot. Add the ham hock and simmer for 20 minutes. Remove the ham hock.

Add the drained bean mixture, salt, pepper, tomatoes, onion, and garlic. Bring to a boil, reduce heat and simmer for 1 hour or until the beans are tender.

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SALMON ORZO SALAD

This is a recipe from former first lady Laura Bush.

¼ cup crumbled feta

2 tablespoons olive oil plus one tablespoon for drizzling on salmon before cooking

1 small jar capers, rinsed

½ cup parsley, chopped

1 yellow squash, washed and cut with melon baller or make a small circles

1 medium zucchini, washed and cut with melon baller to make small circles

¼ red onion, diced

1 bunch asparagus spears, ends removed and cut into thirds

2 cup cherry tomatoes, assorted colors

½ kalamata olives, pitted and sliced

1 cup fresh spinach

1 cup orzo, cooked and drained, about 8 minutes. Do not rinse pasta.

1 small jar artichoke hearts, quartered

Note: reserve ½ the juice in the artichoke hearts jar for the salad

4 lemons, halved

4 four-ounce salmon filets (bones removed)

Adam’s reserve citrus seafood rub from HEB (If you can’t find Adam’s reserve seafood rub easily, I recommend using another seafood rub, which are usually found in the spices section of your grocery store.)

For the Dijon vinaigrette dressing:

1/3 cup red wine vinegar

2/3 cup olive oil

1 tablespoon Dijon mustard

salt and pepper to taste

Sauté all vegetables except spinach in 3 tablespoons olive oil, until tender.

Pour all ingredients into a large bowl, including the spinach.

Top with hot orzo, which will wilt the spinach.

Pour half jar of artichoke hearts juice to salad.

Add Dijon vinaigrette dressing.

For the herbed salmon filets:

Drizzle filets with olive oil.

Grill over medium heat, 2 minutes per side

Grill four lemon halves until charred.

Put orzo salad onto plates, place salmon on top of salad and garnish with charred lemon.

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LIGHT BLUEBERRY MUFFINS

1 1/2 cups white whole-wheat flour
1/4 cup + 2 tbsp Splenda Baking Blend or Truvia Baking Blend
1/2 tsp salt (use 1/4 tsp if you have a problem with sodium)
2 tsp baking powder
1/3 cup more or less canola oil
1 large egg, beaten
1/3 cup milk
1 cup fresh or frozen blueberries

Preheat oven to 400 degrees.
Line 8 to 10 muffin cups with paper liners; set aside.

Whisk together the flour, baking blend, salt and baking powder in a mixing bowl.

Place oil in a glass measuring cup; add the beaten egg and enough milk to make 1 cup. Beat until well mixed and stir into the flour mixture just until combined. Do not over mix muffin batter or it will become tough.

Sprinkle the berries with a pinch of flour, toss to coat lightly. Gently stir into the batter.

Fill the muffin tins 2/3s full and bake at 400 degrees 15 to 20 minutes until a wooden toothpick inserted in center comes out clean.

This is my diabetic version of a recipe I got years ago from Hoosier Homemade.

NOTE: Remember muffins are bread. Limit yourself to one muffin. Share remainder with family and/or friends. You can also freeze muffins in individual ziptop baggies. Double bag by placing individual bags into a 1 gallon ziptop bag so muffins can be removed 1 at a time.

MOCHA MOUSSE WITH BERRIES

This is delicious and goes together quickly, but it does need to chill at least 4 hours.  It can be chilled up to 24 hours making it a great make-ahead dessert.

1 1/3 cups low-fat milk
1 pkg sugar-free chocolate chips
1/2 cup egg substitute
1/4 cup brewed espresso
4 tbsp Splenda granulated
dash of salt
Whipped cream or frozen sugar-free whipped topping, thawed, for garnish
Fresh berries for garnish

In a heavy, non-aluminum pan cook the milk over medium-high heat for a couple of minutes until tiny bubbles start to form around the edges of the pan.  Immediately remove from the heat; set aside.

In a blender combine the chocolate chips, egg substitute, espresso, sugar, and salt; process on low until smooth, about 20 seconds.

With the blender running on low, add the milk in a slow stream; process until smooth, about a minute.

Pour approximately 1/3 cup of the mixture into each of 12 small dessert glasses: cover and chill 4 to 24 hours.

To serve, top with the whipped cream and fresh berries.

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ROASTED GARLIC AND NUT CRUSTED TILAPIA

1/2 cup lite Balsamic Roasted Garlic Vinaigrette Dressing

4 ( 1 lb total) tilapia fillets
1/4 cup finely chopped mixed nuts
2 tbsp finely chopped fresh cilantro
1 garlic clove, minced
1 tsp peanut oil (or olive oil)

In a shallow dish , pour the dressing over the tilapia; turn to coat. Refrigerate 30 minutes.

Combine nuts, cilantro, garlic, and oil.

Preheat oven to 375 degrees.
Spray a baking dish with nonstick cooking spray.

Remove fish from and discard the marinade. Place fish on the prepared baking sheet and top with the nut mixture; press lightly to secure to the fish fillets.

Bake at 375 degrees for 10 to 12 minutes or until the fish flakes easily with a fork.

Kraft Foods recipe and photo