BEEF AND SNOW PEAS STIR-FRY

1/2 cup reduced-sodium soy sauce

1/2 cup water
2 tbsp cornstarch
2 tsp Splenda granulated
2 tbsp coconut oil, divided
2 garlic cloves, minced
1 1/2 lbs beef top sirloin steak, sliced thin
1/2 lb fresh mushrooms, sliced
1 medium onion, cut into wedges
1/2 lb fresh snow peas
Hot brown rice for 6 for serving

Whisk the soy sauce, water, cornstarch and Splenda together in a small bowl. Transfer 1/4 cup to a large bowl and stir in 1 tablespoon of the oil and the garlic. Add the meat; toss to coat and let stand 15 minutes.

Heat a large skillet or wok over medium-high heat. Add half the beef mixture and stir-fry 1 to 2 minutes or until meat is no longer pink. Remove from the pan and repeat with the remaining beef.

In the same pan, heat the remaining tablespoon of oil over medium-high heat until hot. Add the mushrooms and onion and cook, stirring, until veggies are tender. Add the snow peas and cook another 2 to 3 minutes until crisp-tender.

Stir the remaining soy-sauce mixture and add to the pan. Bring to a boil and cook, stirring, 1 to 2 minutes or until the sauce is thickened. Return beef to pan and heat through.

Serve with hot brown rice, cauliflower rice, or skip the rice altogether.

Yield: 6 servings
Per serving: 265 calories, 12 g carbs, 28 g protein

Source: An old Taste of Home magazine.

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EASY SLOW COOKER BAKED BEANS

1 lb lean ground beef

1/4 cup minced onion
1 cup no-salt-added ketchup
4 cans (15-oz each) pork and beans
1/4 cup Splenda Brown Sugar Blend
2 tbsp liquid smoke
1 tbsp Worcestershire sauce

Brown the beef and onions in a skillet, stirring to break up the ground beef into crumbles; drain well in a colander. Transfer mixture into a 4 to 5-quart slow cooker.

Add the ketchup, pork and beans, Splenda, liquid smoke and Worcestershire sauce. Stir to blend well.

Place cover on cooker and cook on high setting for 3 hours or on low setting 5 to 6 hours.

Yield: 15 servings
Per serving: Approximately 207 calories, 5 g (1 g sat) fat, 30 g carbs, 5 g fiber, 10 g protein
Exchanges: 1 starch, 1 carb, 1 lean meat

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WILTED GREENS WITH BACON AND ONION

 

5 slices thick bacon, cut-up

2 cups chopped onion
1/2 cup chopped celery
1 tbsp bottled minced garlic
1 can (14-oz) chicken broth
3 pkgs (16-oz each) frozen chopped collard greens
2 tsp seasoned salt
1/2 tsp freshly ground black pepper

In a Dutch oven, cook the bacon pieces over medium-high heat until crisp - 8 to 10 minutes; remove bacon with a slotted spoon and drain thoroughly on paper towels.  Leave drippings in the pan.

Saute the onion and celery in the hot drippings until crisp tender.  Add the garlic, broth, greens, salt, and pepper.  Place lid on Dutch oven and cook over low heat for about 25 minutes or until the greens are wilted and tender.

Before serving stir the bacon into the greens.
Yield: 12-15 servings

 

I got this recipe from Southern Living many years ago.

BASIC VANILLA MILKSHAKE

1 pint sugar-free vanilla ice cream

1/4 cup low-fat or fat-free milk
1 tsp vanilla extract
1 pinch of salt, optional

Combine in blender and blend until desired consistency.

Note: Add a little fresh or frozen fruit to make variations on this recipe.

Yield: 2 shakes

NOTE: You can adapt this recipe to use whatever type milk, ice cream, etc you choose, ie soy, almond, etc.

GRILLED CHILE-LIME PORK

2 limes

1 lb pork tenderloin
1/4 cup snipped fresh cilantro
2 tbsp olive oil
4 garlic cloves, minced
2 tsp chili powder
1 tsp onion powder
1/4 tsp cayenne pepper
1/2 tsp kosher salt

Finely shred the peel from the limes; juice limes.

Place pork in a resealable plastic bag; add lime peel and juice, cilantro, olive oil, garlic, chili powder, onion powder, cayenne pepper and salt. Seal bag and knead to combine; set in a large bowl. Refrigerate 1 to 2 hours for pork to marinate.

Drain pork and discard the marinade.

Adjust grill for indirect cooking. Cover pork and grill 25 to 30 minutes or until done (meat thermometer should read at least 145 degrees.) Remove pork from the grill and let stand 3 to 5 minutes then cut into 1/2-inch thick slices.

Serving suggestion: Serve with guacamole and fresh lime wedges. Sprinkle with additional chopped cilantro, if desired.

Yield: 4 servings
Per serving: 188 calories, 4 g carbs, 2 g fiber, 24 g protein

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ITALIAN STEW

1 1/2 lb beef cubes

2 to 3 carrots, cut into 1-inch chunks
3 to 4 celery ribs, cut into 1-inch pieces
1 1/2 cups coarsely chopped onions
1 can (14.5-oz) stewed or diced tomatoes
1/3 cup minute tapioca
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp Worcestershire sauce
1/2 tsp Italian seasoning
Italian parsley, chopped, for garnish

Combine all ingredients in a 4-quart slow cooker. Place lid on cooker and cook on low setting 8 to 10 hours until meat is tender.

Yield: 6 servings
Per serving: 188 calories, 5 g (1 g sat) fat, 18 g carbs, 3 g fiber, 19 g protein

free clipart for reference only

SAUSAGE SKILLET

1 tsp canola (or olive) oil

2-oz smoked turkey sausage, cut into 1/2-inch slices

1 cup frozen diced has brown potatoes

1/2 small zucchini, cut in half lengthwise then into 1/2-inch pieces

1/2 medium-size red bell pepper, seeded and coarsely chopped

1/3 cup thinly sliced red onion

1 garlic clove, minced

1/4 tsp chili powder

1/8 tsp black pepper

1/4 cup salsa (buy a low-sugar variety

In a large nonstick skillet, heat the oil over medium heat. Place sausage and remaining ingredients, except salsa, into the skillet. Cook until sausage is lightly browned, and veggies are tender, stirring occasionally.

Spoon the salsa over the mixture before serving.

Yield: 2 servings

Per serving: 187 calories, 6g (1g sat) fat, 475mg sodium, 28g carbs, 8g protein

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ROASTED TOMATO AND ASPARAGUS CRUSTLESS QUICHE

8-oz asparagus, cut into 1-inch pieces

4-oz cherry tomatoes or grape tomatoes, halved

2 cups refrigerated or frozen egg product, thawed (or 8 eggs, lightly beaten)

1 cup fat-free cottage cheese

1/4 cup finely chopped red onion

2 tbsp flour

2 tsp snipped fresh rosemary

1/4 tsp black pepper

1/4 cup finely shredded Asiago cheese

Preheat oven 400-degrees.

Arrange asparagus and tomatoes, cut sides up, in a single layer in a 15X10-inch baking pan. Cook with nonstick cooking spray. Roast, uncovered, for 10 to 12 minutes or until tomatoes are soft. Set aside, allow to cool.

Reduce oven temp to 375-degrees. In a large bowl, combine egg, cottage cheese, onion, flour, rosemary, and pepper. Stir in asparagus and tomatoes.

Coat a 9-inch deep-dish pie plate with cooking spray. Pour egg mixture into pie plate. Bake, uncovered, about 40 minutes or until a knife inserted near center comes out clean. Sprinkle with Asiago cheese and additional snipped fresh rosemary, if desired. Serve immediately. 

Yield: 12 servings

Per serving: 157 calories, 2g (sat) fat, 10 mg cholesterol, 537 mg sodium, 11g carbs (1g fiber, 3g sugars), 21g protein

Diabetic exchanges: 1 vegetable, .5 starch, 2.5 lean meat

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ROMAINE CHICKEN SALAD

1 1/4 lb boneless skinless chicken breast

1 tbsp olive oil
2/3 cup sugar-free or low sugar ranch or creamy balsamic salad dressing 

1 head (6 cups) romaine lettuce torn into 2" pieces
3/4 cup whole-grain croutons
1 red bell pepper, cut into 1/2" pieces
1/2 cup Parmesan cheese shavings

In a large plastic zip-top food bag, combine the chicken and 1/3 cup of the dressing. Seal bag and turn to coat the chicken. Refrigerate, turning bag after 15-20 minutes.

Meanwhile, in a large bowl, toss the lettuce with the croutons and pepper.

Remove the chicken from the marinade and cut into strips about 1/2" wide. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook, stirring, until no longer pink and cooked through, 5 to 7 minutes. Remove from heat and allow to cool slightly.

Toss the chicken with the lettuce and croutons, sprinkle with the Parmesan cheese. Drizzle with the remaining 1/3 cup of dressing.

Yield: 4 servings
Per serving: 363 calories, 34 g protein, 12 g carbs, 19 g (5 sat) fat, 4 grams sugar

Note: I believe this picture and recipe are from Cooking Light. I've had it too long to remember for sure.

BERRY CRUMBLE MUFFINS

1 1/2 cups white whole-wheat flour

1/2 cup all-purpose flour
2 tsp baking powder
3/4 tsp salt
1 tsp ground cardamom
2 cups fresh mixed berries (or unsweetened frozen - not thawed)
2/3 cup buttermilk
1/3 cup canola or coconut oil
1/3 cup unsweetened applesauce
2 large eggs
3/4 cup Splenda granulated
1/2 tsp almond extract

Preheat oven to 400 degrees.
Line 12 muffin cups with paper liners; set aside.

In a bowl, whisk the flours, baking powder, salt, and cardamom together to blend.

In a large bowl, whisk the buttermilk, oil, applesauce, eggs, Splenda, and almond extract together until blended. Fold the flour mixture inot the wet mixture until barley blended; gently fold in the berries.

Divide the batter evenly among the prepared muffin cups.

Crumble:
1/3 cup white whole-wheat flour
1/4 cup packed Splenda brown sugar blend
1/3 cup sliced almonds
3 tbsp butter, softened

Blend crumble ingredients, using fingers, until crumbly; sprinkle over the tops of the muffins.

Bake at 400 degrees for 13 to 17 minutes until muffins are puffed up and a wooden toothpick inserted in the center comes out clean.

Cool on a wire rack.

Yield: 12 muffins

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ALMOND CRUSTED SALMON

1/4 cup sliced almonds, roughly chopped

• 1/4 cup panko breadcrumbs
• 2 tablespoons chopped basil
• zest of 1/2 a lemon
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 4 salmon fillets (6-8 ounces each)
• sliced lemons, for serving

1. Preheat the oven to 400°F. Line a baking pan with foil and spray lightly with nonstick cooking spray.
2. In a small bowl, combine the almonds, panko, basil, lemon zest, salt and pepper.
3. Place the salmon fillets on the prepared baking sheet. Divide the almond mixture between the 4 fillets and sprinkle over the tops. Lightly press the breading into the fish.
4. Bake until desired doneness, 8-10 minutes. Serve with additional lemon slices for squeezing.

Source: Diamond Nuts

MINUTE STEAKS WITH BARBECUE BUTTER SAUCE

2 (5 ounce) boneless sirloin steaks

salt and freshly ground black pepper to taste
1/2 cup beef broth
1 1/2 tablespoons sugar-free barbecue sauce
1 dash hot pepper sauce
freshly ground black pepper
1 teaspoon unsalted cold butter, or more to taste
1 tablespoon olive, canola, or coconut oil


Place each steak between two sheets of heavy plastic (or inside a resealable freezer bag) on a solid, level surface. Firmly pound each steak with the smooth side of a meat mallet to a thickness of 1/4-inch. Remove steaks from plastic.

Season each steak with salt and ground black pepper. Set aside. Diabetics should use salt sparingly.

Combine beef broth, barbecue sauce, hot sauce, and black pepper in a bowl. Add chilled butter to broth mixture but do not stir.

Heat oil in a large skillet over high heat until it just begins to smoke, about 1 minute. Place each steak in the pan; sear for 45 to 60 seconds on each side. Remove steaks from skillet and set them aside to rest.

Pour the broth mixture into the skillet and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Stir occasionally until butter is melted and incorporated, about 2 minutes.
Spoon broth and butter mixture over steak and serve.

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YUMMY NACHOS

 

1 lb lean ground beef or turkey

1 onion, diced fine
salt and pepper to taste
2 cups low-fat shredded Mexican-Blend cheese
1 can (16-oz) low-fat refried beans
1 pkg (approx. 15-oz) baked tortilla chips
1 fresh jalapeno pepper, seeded and sliced thin*
Optional topping ideas: sour cream (plain Greek yogurt is a good substitution), chopped fresh cilantro, salsa, sliced green onion, diced fresh tomatoes

In a large nonstick skillet, over medium heat, brown the beef with the onion, salt and pepper. Stir, breaking up into crumbles as it cooks. When no longer pink, drain in a colander.

Meanwhile, arrange the chips on a large microwavable platter; spread the beans over the chips. Layer with half the cheese, the meat mixture, then the remaining cheese. Arrange the jalapeno peppers over the top.

Microwave nachos on medium-high until the cheese is melted. Serve immediately with your choice of toppings.

Yield: 6 servings

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Note:  Remember this makes six servings. Only eat 1/6 of these nachos!

CAULIFLOWER SALAD

1 head cauliflower, cut into florets

1/4 cup low-fat plain yogurt (Note, I use Greek yogurt as it has less sugar)
1/4 cup fat-free mayonnaise (Note, I only use olive oil mayonnaise)
2 teaspoons yellow mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup frozen peas, thawed
1 cup sliced celery
1/4 cup chopped onion
1/4 cup reduced-fat shredded Cheddar cheese
2 tablespoons bacon bits


In a large pot of boiling water, cook cauliflower 8 to 10 minutes, or until fork-tender. Drain and let cool.

In a large bowl, whisk yogurt, mayonnaise, mustard, salt, and pepper. Add cauliflower and remaining ingredients to dressing; mix well. Cover and refrigerate until ready to serve.

Yield: 8 servings

Per serving:  60 calories, 1.3 g fat, 8.6 g carbs, 2.8 g fiber, 4.6 g protein

Source: Mr. Food's Everyday Diabetic Recipes

 

GARLIC-FENNEL LAMB CHOPS

 

• 1 clove garlic, minced
• 3/4 teaspoon fennel seeds, crushed
• 3/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon salt
• 1/8 teaspoon cracked black pepper
• 4 lamb rib chops, cut about 1 inch thick and trimmed of all fat
• For the rub, in a small bowl, combine garlic, fennel seeds, cumin, coriander, salt, and pepper. Sprinkle rub evenly over all sides of chops; rub in with your fingers. Place lamb chops on a plate; cover with plastic wrap. Chill in the refrigerator for at least 30 minutes or up to 24 hours.

  Place lamb chops on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. Allow 12 to 14 minutes for medium-rare doneness (145 degrees F) or 15 to 17 minutes for medium doneness (160 degrees F). 
• Yield: 2 servings
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OVEN FRIED ZUCCHINI STICKS

 

• Canola or olive oil cooking spray
• 1 cup white whole-wheat flour (or your favorite low-carb/no carb flour)
• 2 tablespoons cornmeal
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
• 2 large egg whites, lightly beaten

1 Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2 Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
3 Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

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CAULIFLOWER PIZZA CRUST

 

I do not do gluten-free as my doctors recommend against it. However, I know some of you do and are always looking for recipes. You might like this one.

4 cups raw cauliflower rice (about one medium head)
1 egg, beaten
1/3 cup goat cheese or ricotta cheese
1 tsp dried oregano
Pinch of salt
Pinch of cayenne pepper (optional)

Preheat the oven to 400 degrees F, then begin to make the cauliflower rice:
Cut the cauliflower head into florets and add them, in batches, to a food processor. Pulse each batch until the cauliflower turns into a rice-like texture.

There are two ways to cook the cauliflower rice – on the stovetop or in the microwave. To cook on the stovetop, fill a large pot with an inch of water and bring it to a boil. Then, add the cauliflower rice, cover the pot, and let it cook for about 4 to 5 minutes – draining it into a fine-mesh strainer afterward. To cook in the microwave, place the rice cauliflower in a microwave-safe bowl and cook for 7 to 8 minutes, letting it rest after for a few minutes but fluffing the rice every so often.

After straining the cauliflower rice, transfer to a clean, thin dishtowel and twist the towel around the rice to get all the excess moisture out – or, pat the rice firmly with paper towels until all the excess moisture is gone. There’s a surprising amount of moisture in there, but it’ll be worth it to make sure the crust is dry.

Put the drained rice into a large bowl and add the egg, cheese, and spices. Mix together thoroughly.

Line a baking sheet with parchment paper (a must) and then press the dough onto the baking sheet into the shape you’d like. Try to keep the dough about 1/3-inch thick, and a little thicker around the edges if you’d like a traditional crust shape.

Bake the crust for about 35 to 40 minutes, or until the crust is firm and golden-brown. Then, remove from the oven and add sauce, cheese, and your toppings of choice before returning the pizza back to the oven for about 5 to 10 minutes (cook until the cheese is bubbly).

Let the pizza rest for a few minutes, then cut into slices and serve.
Enjoy!

Recipe adapted from Detoxinista

LEMON VELVET CAKE WITH LEMON CREAM CHEESE FROSTING

Note: You can buy whole wheat pastry flour, but it is expensive. You can make your own by measuring 1 cup of white whole-wheat flour into a bowl, remove 2 tablespoons of the flour and replace with 2 tablespoons of cornstarch. Repeat the process for as many cups as you need. I much prefer white whole wheat flour, so I choose to make my own. White whole wheat flour is not available in all grocery stores but is in several. It is also available on Amazon.

2 1/2 cups whole wheat pastry flour

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 1/2 cups Splenda, Stevia or equivalent of your favorite granular sweetener

1/2 cup (1 stick) unsalted butter, room temperature

3 large eggs

1 tsp vanilla extract

1 cup plain Greek yogurt (do not use regular yogurt)

1/4 cup lemon juice

2 tbsp lemon zest

Frosting Ingredients:

1 8-oz Neufchatel cream cheese, room temperature

1/2 cup (1 stick) unsalted butter, room temperature

4 cups fake powdered sugar (recipe available on this blog; also, products available in stores)

2 tbsp lemon juice

1 tsp lemon zest

1 tsp vanilla

Instructions:

1. Preheat your oven to 350°F (180°C) and grease and flour two round cake pans.

2. In a large bowl, mix the flour, baking powder, baking soda, and salt. Set aside.

3. In another bowl, beat the butter and sweetener until the mixture is smooth and fluffy.

4. Add the eggs one at a time, beating well after each addition. Then, add the vanilla.

5. Mix the Greek yogurt, lemon juice, and lemon zest in another bowl.

6. Alternately add the flour mixture and the yogurt mixture to the butter mixture, starting and ending with the flour mixture. Beat until well combined.

7. Divide the batter between the two prepared pans and bake for about 25-30 minutes or until a toothpick inserted in the center of the cakes comes out clean.

8. Let the cakes cool in the pans for about 10 minutes before removing them and letting them cool completely on a wire rack.

9. Meanwhile, prepare the lemon cream cheese frosting: beat the cream cheese and butter until they are smooth and creamy. Then, gradually add the powdered sugar, lemon juice, lemon zest, and vanilla. Continue beating until the mixture is smooth and fluffy.

Note: I personally think it's best to make cakes in a 9"X13" cake pan. In my opinion, it is easier to cut a small piece. That choice is yours and a layer cake does make a prettier presentation.

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