TURKEY-SPINACH MEATBALLS

1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry

1 large egg, beaten
1 cup soft whole-grain breadcrumbs
2 tbsp grated onion
1 tsp seasoned salt
1 lb lean ground turkey (no skin)
Nonstick cooking spray

Preheat oven to 400 degrees.
Lightly spray a 15 x 10 x 1-inch baking pan with cooking spray; set aside.

In a large mixing bowl, combine the spinach, egg, breadcrumbs, onion, and salt until blended. Add turkey to mixture and mix together well.

Shape the turkey mixture into 2-inch diameter balls and place in the prepared baking pan.

Bake at 400 degrees for 20 minutes or until they are no longer pink in the center. Remove from oven, remove from pan with a slotted spoon and drain on paper towels.

Yield: 4 servings

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PECAN CHICKEN

 

1/3 cup finely chopped pecans

1/3 cup dry whole-grain breadcrumbs
1/2 tsp dried thyme
1/2 tsp paprika
1/2 tsp salt
4 boneless skinless chicken breast halves
3 tbsp Dijon mustard

Sauce:
1/4 cup sugar-free maple syrup
1 tbsp Dijon mustard

Preheat oven to 375 degrees.
Spray a 9 x 13-inch baking dish with nonstick cooking spray; set aside.

In a shallow bowl or pie pan, combine the pecans, breadcrumbs, and spices.

Coat chicken pieces with mustard then in the pecan mixture. Place in the prepared baking pan and bake, uncovered, 30-35 minutes or until the juices run clear and chicken is cooked through.

While chicken bakes, combine the sauce ingredients in a small bowl to serve alongside the chicken.

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PEPPER STEAK IN THE SLOW COOKER

I am a big fan of my slow cookers. Here is a favorite recipe:

2 lbs sirloin steak, cut into 1 1/2 to 2-inch strips
2 garlic cloves, minced
3 tbsp coconut oil
1 cube beef bouillon cube
1/4 cup hot water
2 tsp cornstarch
1 small yellow onion, cut into strips
1 large green bell pepper, cut into strips
1 large red bell pepper, cut into strips
1 can (14.5-oz) stewed tomatoes, do not drain
3 tbsp lite soy sauce
1 tsp Splenda granulated
pinch of salt, optional - I suggest omitting

Heat coconut oil in large skillet; add the steak strips and garlic. Cook meat/garlic until browned and transfer to the slow cooker.

Dissolve the bouillon cube in the hot water. When bouillon is completely dissolved, stir in the cornstarch until smooth. Pour over the steak in the slow cooker.

Stir the remaining ingredients into the cooker; place lid on cooker.

Cook on high 3 to 4 hours or on low 6 to 8 hours or until meat is tender.

Yield: 6 servings

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CRUNCHY TOSSED SALAD

6 cups torn salad greens

2 green onions, chopped
1 cup chow mein noodles
1/2 cup cashews or almonds
6 slices bacon, fried crisp, drained and crumbled
2 tbsp sesame seeds
Your choice of sugar-free or low-sugar salad dressing

Combine the first 6 ingredients in a large salad bowl. Toss dressing over salad and serve.

Yield: 4 to 6 servings.

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CRISPY AIR FRIED CHICKEN

Disclaimer: This recipe requires 2 hours up to overnight of soaking in a buttermilk mixture. Plan accordingly if making this recipe.

Before you dismiss this recipe, see the nutritional info below.

1 cup buttermilk

2 tsp garlic powder

1/4 tsp salt

1/4 tsp black pepper

4 lbs chicken pieces

3 cups cornflakes cereal, crushed

1/3 cup white whole wheat flour

1 tsp dried oregano

1/4 tsp salt

1/4 tsp pepper

Lemon wedges, optional for serving

Fresh parsley sprigs., optional for serving

In a large bowl, preferably with a lid, combine buttermilk, garlic powder, first salt and first pepper. Add chicken and toss until coated. Cover and chill at least 2 hours but up to overnight. Discard the marinade and place chicken back in the bowl.

In a separate bowl, mix cornflake crumbs, flour, oregano, second salt and second pepper. Working one piece at a time, coat chicken with this mixture.

Place crisper plate in basket of a 7-quart air fryer; coat with nonstick cooking spray. Place basket in air fryer; heat to 325-degrees. In 2 batches, place chicken in basket; coat with the cooking spray. Place basket in air fryer and cook until golden brown and chicken is no longer pink near the bone, 25-30 minutes per batch. Remove chicken from fryer and serve with the lemon and parsley for garnish, if desired.

Yield: 6 servings Per Serving: 310 calories, 42g protein, 18g carbs (2g sugar), 340 mg sodium Note: reduce sodium by omitting the second 1/4 tsp salt

My version of a recipe from First for women 1/24

EASY SHORT RIBS

1 tbsp coconut or olive oil

3 pounds beef short ribs
1 small onion, chopped
1 garlic clove, minced
1 (6-ounce) can tomato paste
1 cup low-sugar ketchup
1/2 cup packed Splenda Brown Sugar Blend
1/2 cup white vinegar
1/2 cup water
2 tablespoons yellow mustard
2 teaspoons salt

Heat the oil in a Dutch oven over medium-high heat. Add the ribs and brown on all sides. Reduce heat to low, cover, and cook 1 hour; drain.

In a medium mixing bowl, combine  the remaining ingredients; mix well and pour over ribs.

Cover and cook 1-1/2 hours, or until beef is tender, stirring occasionally.

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SPICY CAJUN SALSA BURGERS

1/2 tsp freshly ground black pepper

1/2 tsp crushed red pepper flakes

1/2 tsp garlic powder
1 tsp Creole seasoning
1/2 cup your favorite low-sugar or sugar-free salsa
1 lb lean ground beef or turkey

4 whole-grain sandwich thins or your favorite low carb bread

Combine the spices, Creole seasoning and salsa in a large bowl. Crumble and add ground beef; mix together lightly but thoroughly. Shape mixture into 4 equal-size patties.

Grill the burgers, covered, over medium heat or may be broiled 4-inch from heat for approximately 5 minutes per side (or until desired doneness). Note: To be considered healthy burgers should reach a temperature of at least 160 degrees on a meat thermometer.

Serve on the sandwich thins or kaiser rolls. Personal note: The sandwich thins are better for you, however, the following nutritional information is based on the kaiser rolls and it does fall within diabetic carb/protein ratios.

Yield: 4 burgers
Per burger: 418 calories, 18 g fat (6 g sat), 86 mg cholesterol, 672 mg sodium, 33 g carbs, 1 g fiber, 30 g protein 
Note: The carbs and protein are almost equal, way above the diabetic requirement. The above numbers include the roll which greatly lowers the actual carb count when you omit the roll.

Note: If you avoid red meat, you can always use ground turkey or chicken. However, read the label and be sure it is low-fat, no skin included.

file photo - see note above about the roll

GRILLED RIBEYE PORK CHOPS WITH HOMEMADE BBQ SAUCE

Chops 

4 pork chops (approximately 1-inch thick

salt to taste, optional 
freshly ground black pepper to taste
olive or canola oil for brushing

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

Season pork chops with the salt and pepper; place on grill. Grill chops 8 to 10 minutes (or until done to your liking - internal temperature at least 145 degrees), turning once during grilling. Remove from the grill to a platter and tent the platter with foil; allow to rest for 3 minutes.

BBQ SAUCE:
1 tsp olive oil
1/2 yellow onion, chopped
1/4 cup ketchup
2 tsp Splenda brown sugar blend
1 tbsp Worcestershire sauce
1 tbsp apple cider vinegar
1/4 tsp cayenne pepper

Heat the oil in a saucepan over medium heat. Add the onion and saute until softened. Add the remaining ingredients and bring to a boil. Lower heat and simmer 15 minutes; remove from heat.

Once the sauce is cooled, puree in a blender or food processor.

To serve, place sauce over the pork chops.

Yield: 4 servings.

Source: My Diabetic Version of a National Pork Board's Recipe.

SOUTHWESTERN-FLAVORED TURKEY LETTUCE WRAPS

 

2 pkg (17.6-oz each) turkey breast cutlets, cut into 1-inch strips

1 tbsp + 1 tsp olive or coconut oil
1 tsp garlic salt (adjust to your dietary needs)
1/4 tsp freshly ground black pepper
1 tbsp fresh chopped cilantro
1 cup salsa verde
12 romaine lettuce leaves

Combine the turkey strips, oil, garlic salt and pepper in a large bowl; toss to coat the turkey.

Heat a large skillet over medium-high heat and add the turkey mixture (in batches, if necessary). Cook, stirring for 3 to 4 minutes or until the meat is cooked through and no longer pink in the center.

If cooking in batches, return all turkey to the pan and stir in the salsa verde; heat through.

To serve, place turkey mixture into lettuce leaves and sprinkle with cilantro. The lettuce leaves will work as a taco shell would.

Yield: 6 servings of 2 each
Per serving: 229 calories, 4 g (1 sat) fat, 3 g carbs, 42 g protein

Note: This is my diabetic version of an old TOH recipe. The picture is also from TOH.

CHICKEN VEGGIE SOUP

3 carrots

2 celery ribs

2 turnips 

1 tbsp olive oil

1 1/2 cups chopped onions (frozen may be thawed, drained and used)

6 cups low-sodium chicken broth

1 cup water

2 cups cooked, shredded chicken

1/3 cup uncooked brown rice

1/2 cup chopped parsley

2 tbsp lemon juice

Slice carrots and celery. Cut turnips into 1/2-inch pieces. 

In a large saucepan or a Dutch oven, heat the olive oil over medium heat; add the carrots, celery, turnips, and onion. Cook, stirring occasionally, 10-12 minutes or until the veggies are softened. Stir in the broth and water. Bring soup to a boil over high heat. Turn heat to low, add chicken and rice. Cover pan and stirring a few times, cook until the rice is tender, 20-25 minutes. 

Stir in the parsley and lemon juice before serving.

Yield: 4 servings Per serving: 290 calories, 28g carbs, 31g protein

My version of a First for women recipe

BELL PEPPER SOUP

This is a diabetic-friendly slow cooker recipe. I got this recipe from Better Homes & Gardens several years ago and thought it was worth sharing with you.  I consider this one of my healthy soups.  To all my diabetic readers, this soup has an excellent carb/protein ratio. Don't eat read meat? Substitute lean ground chicken or turkey for the ground beef and chicken broth for the beef broth.

1 pound lean ground beef
1 large onion, chopped (1 cup)
1 medium red sweet pepper, chopped (1/2 cup)

1 medium orange sweet pepper, chopped (1/2 cup)
1 medium green sweet pepper, chopped (1/2 cup)
2 cloves garlic, minced

4 cups lower-sodium beef broth

2 cups water

1 14 1/2 ounce can diced tomatoes, undrained

1/2teaspoon black pepper
1/2 teaspoon chili powder

1/2 teaspoon smoked paprika

3/4 cup uncooked instant brown rice

1/2 cup finely shredded Colby and Monterey Jack cheese

1. In a large skillet cook beef, onion, sweet peppers, and garlic over medium heat until meat is browned and vegetables are tender. Drain off fat.
2. In a 4- to 5-quart slow cooker combine beef-vegetable mixture, broth, the water, tomatoes, black pepper, chili powder, and smoked paprika.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in rice. Cover and cook for 30 minutes more or until heated through. Sprinkle each serving with cheese.

Yield: 8 servings
Per serving:  Protein 17g, Carbs 22g

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SWEET AND SPICY MIXED NUTS

As diabetics we know nuts are good for us and sometimes, we want something more than just 'plain nuts'! Here is a recipe to make some sweet and spicy nuts to enjoy or even to give as gifts.

3 large egg whites
2 tbsp water
3 cups walnut halves
2 cups pecan halves
1 cup whole unblanched almonds
2 cups Splenda granulated
2 tbsp ground cinnamon
2 tsp ground ginger
2 tsp grated orange peel
1 tsp salt, optional
1 tsp ground nutmeg
1 tsp ground allspice
1/2 tsp ground cloves

Beat the egg whites and water in a mixing bowl until frothy. Add all the nuts and gently stir to coat.

Combine the Splenda, spices, salt (if using) and orange peel, stirring to mix together well. Add mixture to the nuts and stir gently to coat.

Spread mixture onto the two prepared pans and bake, uncovered, for 20-25 minutes until lightly browned at 300 degrees. Stir after 10 minutes of baking.

Allow nuts to cool completely before serving or storing in an airtight container.

Yield: 8 cups

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CHERRY CHEESECAKE SUPREME

This recipe is a dessert for special occasions with family and friends. The diabetic should never eat more than one slice (1/12 the cake). If your diabetes is not under control, I suggest you skip this recipe.

Crust:

1 1/2 cups finely chopped pecans (or other nuts)*
2 tbsp Splenda Granular**
3 tbsp unsalted butter, melted

Combine all ingredients and press onto the bottom of a 9-inch springform pan. Bake at 325 degrees for 10 minutes. Set aside to cool slightly while you make the filling.

Filling:
Preheat oven to 450 degrees.

1 pkg (8-oz) cream cheese, softened
3 pkg (8-oz) low-fat cream cheese, softened
1 cup Splenda granulated
3 tbsp white whole-wheat flour
4 large eggs
1 cup low-fat sour cream
1 tbsp vanilla extract

Combine the cheeses, Splenda, and flour by mixing with an electric mixer on medium speed until well blended. Add the eggs, one at a time; mix well after each egg. Blend in the sour cream and vanilla.

Pour filling over the prepared crust and bake at 450 degrees for 10 minutes then reduce temperature to 250 degrees; continue baking for 1 hour.

After removing from oven, loosen the cake from the sides of the pan by running a thin knife around between the cake and pan. Allow cake to cool before removing the sides.

Chill cake until ready to serve.

Topping:
1 can (21-oz) Splenda sweetened cherry pie filling.

Top cake with pie filling before cutting to serve.

Yield: 12 servings

*1 cup graham cracker crumbs may be substituted for the nuts.
**If using graham cracker crumbs increase Splenda to 3 tablespoons.

Reminder: Diabetics, it is important not to overindulge when eating any dessert.

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HEALTHY SAUTEED SPINACH

2 tbsp coconut oil

4 garlic cloves, sliced thin
20-oz fresh spinach
squeeze of lemon juice
dash of salt
1/4 tsp crushed red pepper
1 tbsp finely minced onion

Heat the oil in a large skillet or a Dutch oven; add the garlic and onion, cook 1 to 2 minutes until lightly browned. Add the spinach and toss to coat. Saute just until wilted, about 3 - 5 minutes.

Remove pan from the heat and add the salt, lemon juice and red pepper. Toss to coat; ready to serve.

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HAWAIIAN PUDDING PIE

This is my diabetic version of a tasty-looking pie I saw on the internet several years ago after I was diagnosed with diabetes. Remember this is a dessert and should be saved for special occasions or to share with family and/or friends.

1 large pkg (6-oz size) sugar-free vanilla pudding mix
2 cups cold fat-free milk
2 tbsp melted butter
1 cup thawed sugar-free frozen whipped topping
1 9-inch sugar-free graham cracker or sugar-free baked pastry pie shell
1/2 cup toasted unsweetened flaked coconut
8 maraschino cherries for garnish if your blood sugar is under control

In a large bowl beat the pudding mix according to the package directions using the fat-free milk. Gently fold in the butter and whipped topping; transfer to the prepared pie shell.

Refrigerate pie approximately 4 hours or until firm. Before cutting to serve, sprinkle the toasted coconut over the top.

Cut into 8 pieces and garnish each slice with a cherry, if using.

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CREAMY ASPARAGUS SOUP

Yes, even creamy soup can fit into a diabetic's diet when done properly. Here is a tasty diabetic-friendly soup recipe.

2 tbsp coconut oil
2 lbs fresh asparagus, trimmed, peeled, coarsely chopped
2 cups sweet onion (1 large size), coarsely chopped
32-oz reduced-sodium chicken broth
1 tbsp lemon juice
1/4 tsp dried tarragon
3/4 tsp salt (I recommend omitting salt or cutting it back to 1/4 tsp to cut the sodium in this recipe)
1/4 tsp freshly ground black pepper
1/4 cup plain Greek yogurt (Greek yogurt is better for diabetics than other yogurt)
1/2 tsp grated lemon peel

In a Dutch oven, heat the coconut oil over medium-high heat; add the asparagus and onion. Cook, stirring, 10-12 minutes or until the asparagus is crisp-tender.

Add the chicken broth to the asparagus mixture and bring to a boil. Reduce the heat, cover and simmer 6 to 8 minutes until the asparagus is tender. Remove pan from the heat and allow to cool slightly. Stir in the lemon juice, tarragon, salt and pepper.

Process in a blender, in batches, until smooth.

To serve, place individual servings in bowls and top with a dollop of the yogurt and sprinkle with lemon peel.

Yield: 6 servings
Per serving: 91 calories, 5 g (3 g sat) fat, 13 mg cholesterol, 720 mg sodium, 9 g carbs, 2 g fiber, 5 g protein

My version of an old TOH recipe.

TOH photo

WESTERN- STYLE BEAN SALAD

3/4 cup picante sauce (watch sugar content)

2 tbsp chopped fresh cilantro
2 tbsp red wine vinegar
1 tbsp olive oil
1 cup diced green bell pepper
1 medium-size red onion, sliced thin
1 can red kidney beans, rinsed and drained
1 can pinto beans, rinsed and drained
2 hard-boiled eggs, chopped 

Combine the picante sauce, cilantro, vinegar, oil, bell pepper, onion and beans in a large bowl; stir to coat beans well. Gently fold in the eggs.

Cover and refrigerate until serving time.

Yield: 8 servings

My diabetic version of an old Campbell' recipe.

TARRAGON CHICKEN LINGUINE

6-oz dried linguine (I recommend whole grain)

2 cups fresh broccoli florets

1/2 cup reduced-sodium chicken broth

2 tsp cornstarch

1/4 tsp lemon-pepper 

2 tsp olive oil

12-oz skinless, boneless chicken breast halves, cut into bite-size strips

1 tbsp snipped fresh tarragon or dill weed or 1/2 tsp dried tarragon or dill weed, crushed

Cook linguine according to the package directions, adding the broccoli for the last 4 minutes of the cooking time. Drain and keep warm.

In a small bowl, combine broth, cornstarch and lemon-pepper; set aside.

In a large non-stick skillet, heat the olive oil over medium heat. Add the chicken strips and cook about 4-5 minutes or until no longer pink, stirring often. Stir the cornstarch mixture and add to the skillet. Cook, stirring, until thickened. Stir in the tarragon (or dill) and cook another 2 minutes. Serve over the linguine and broccoli.

Yield: 4 servings

Per serving: 293 calories, 4g fat (1g sat), 153 mg sodium, 36g carbs (2g sugar), 27g protein

Diabetic Exchanges: 1 vegetabel, 2 starch, 2.5 lean meat, 0.5g fat

eating well photo of this recipe

SLOW COOKER SWISS STEAK

3 lb round steak, trim off fat

1/3 cup white whole-wheat or garbanzo bean flour
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp basil
1 garlic clove, minced
3 tbsp coconut or olive oil
1 large yellow onion, sliced
1 large green bell pepper, sliced lengthwise
1 can salt-free stewed tomatoes
water

Cut steak into 8 serving-size pieces; sprinkle with the basil, salt and pepper; dredge through the flour.

Heat oil in a large skillet over medium heat and brown the meat on both sides. Transfer meat to at least a 4-quart size slow cooker.

In the same skillet, brown the onion, garlic, and bell pepper; add the tomatoes and bring to a boil. Pour tomato mixture over the steak in the cooker. Add enough water to cover the steak.

Place lid on cooker and cook on low for 6 to 8 hours or until meat is tender.

Yield: 8 servings.
Per serving: Approximately 296 calories, 13 g (3 g sat) fat, 11 g carbs, 33 g protein I do not have the sodium numbers, but I suggest cutting the amount of salt in half.
Diabetic Exchanges: 2 vegetable 4 lean meat, .5 fat

NOTE: The nutritional information does not include the mashed potatoes and broccoli pictured!

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BEEFY PASTA BOWL

Do not substitute regular pasta. Diabetics should always use some type of whole grain pasta.

1 cup dried multigrain penne pasta

2 ears fresh sweet corn, husks and silks removed

Nonstick cooking spray

12-oz boneless beef sirloin steak, cut into bite-size pieces

1 cup cherry tomatoes, halved

1/4 cup shredded fresh basil

2 tbsp finely shredded Parmesan cheese

3 tbsp white wine vinegar

2 tbsp olive oil

1 garlic clove, minced

1/4 tsp salt

1/8 tsp black pepper

Finely shredded Parmesan cheese for garnish, optional

Cook the pasta, in a 4 to 6-quart Dutch oven, according to the package directions. Add the corn for the last 3 minutes of the cooking time.

Using tongs, transfer the corn to a large cutting board. Drain pasta, rinse with cold water and drain again. Set pasta aside to cool. Allow corn to cool until easy to handle.

Meanwhile, coat a large nonstick skillet with cooking spray and preheat over medium-high heat. Add beef; cook 4 to 6 minutes or until cooked through, stirring occasionally. Remove from heat and allow to cool slightly.

On the cutting board, place an ear of corn tip down while holding firmly to the stem end. Using a sharp knife, cut the corn kernels from the cob, leaving in planks. Repeat with the second ear of corn.

In a large bowl, combine pasta, beef, tomatoes, basil, and the 2 tablespoons of Parmesan cheese.

In a jar with a screw on lid, combine the vinegar, oil, garlic, salt and pepper. Cover with the lid and shake well to combine. Pour the dressing over the pasta mixture and toss gently to coat. Gently fold in the corn planks or place mixture into individual serving bowls and top with the corn planks. Serve immediately. Garnish with the additional Parmesan cheese, if desired.

Note: Leftover pot roast may be shredded and used in the recipe as a substitute for the steak. Two cups of shredded roast would be the recommended amount.

Yield: 4 servings

Per serving: 322 calories, 12g fat (3g sat), 256 mg sodium, 27g carbs, 26g protein

Diabetic Exchanges: 2 starch, 3 lean meat, 1 fat

recipe and photo from eating well

BLACK HILLS GOLDEN EGG BAKE

This is my diabetic adaptation of a recipe I have had for years. The original was from a lady in Rapid City, South Dakota which is one of my favorite areas. It is an easy way to make breakfast or brunch for a crowd as it serves 10-12 people. It goes together quickly and frees you up to do other things while it bakes for a little less than an hour.

1/2 cup sliced fresh mushrooms
1/2 cup chopped green bell pepper
1/4 cup butter
10 large eggs
1/2 cup white whole-wheat flour or your favorite low-carb flour substitution
1 tsp baking powder
1/4 tsp salt, optional
2 cups (16-oz) fat-free small curd cottage cheese
2 cups (8-oz) shredded low-fat cheddar cheese
2 cups (8-oz) shredded low-fat Monterey Jack cheese
1/2 lb bulk pork sausage, cooked and drained
8 bacon strips, cooked and crumbled
1 can (2 .25-oz) sliced ripe olives, drained

Preheat oven to 400 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Melt the butter in a medium skillet over medium-high heat and saute the mushrooms and bell pepper until tender.

In a mixing bowl, combine the eggs, flour, baking powder, salt (if using) and mix well with a wire whisk. Add the mushrooms and peppers. Stir in the cheeses, sausage, bacon, and olives; mix well.

Pour into the prepared baking dish and bake, uncovered, at 400 degrees for 15 minutes. Reduce the heat to 350 degrees and bake another 25 to 35 minutes until a butter knife inserted in the center comes out clean.

old toh photo

 

PINEAPPLE COCONUT PIE

For this recipe I took an old favorite and made it more diabetic-friendly. I love it and hope you will, too. Remember this is a dessert, a treat, and should be saved for special occasions. One/eighth of this pie is your serving for one day. Share it with family and/or friends so you aren't tempted to over-indulge.

1 (9-inch) sugar-free whole-wheat pie crust, baked
1 cup cold fat-free milk
1 pkg (4-serving size) sugar-free instant French vanilla pudding mix
1/2 cup unsweetened flaked coconut
1 can (8-oz) crushed pineapple in its own juice (unsweetened), drained
Sugar-free whipped topping, thawed, for garnish

Beat the milk and pudding mix until thickened. Stir in the coconut and well drained pineapple. Transfer mixture to the baked crust.

Refrigerate pie for at least 2 hours before cutting to serve.

To serve, add a dollop of whipped topping to each serving. If you want your pie to look really pretty, pipe the whipped topping around the outer edge of the pie next to the crust.

Yield: 8 servings

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SPINACH-MUSHROOM SALAD

4 cups fresh baby spinach

8-oz pkg sliced fresh mushrooms

1/3 cup thinly sliced red onion

1/4 cup reduced calorie or fat-free balsamic vinaigrette

2 tbsp shredded Parmesan cheese

In a large salad bowl, toss together the spinach, mushrooms, onion and vinaigrette. Sprinkle the cheese overall. Best served immediately.

Yield: 4 servings of 2 cups each

Per Serving: 49 calories, 2g fat (2 sat), 229 mg sodium, 6 g carbs, 4 g protein

Diabetic Exchanges: 1.5 vegetable, 0.5 fat

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GREEN SALAD WITH CHICKEN AND HOMEMADE DIJON VINAIGRETTE

2 tbsp champagne or rice vinegar

4 tsp Dijon mustard
dash of salt
1/4 tsp freshly ground black pepper
1/4 cup olive oil
10 cups torn Bibb or Boston lettuce
1 rotisserie chicken, skinned, shredded
1/3 cup crumbled blue cheese
1/2 cup sliced almonds

Whisk together the vinegar, mustard, salt and pepper in a small mixing bowl. Gradually add the oil while whisking. Whisk until blended well.

In a large salad bowl, combine the lettuce, chicken, cheese and almonds. Drizzle the dressing over the salad and toss to coat.

Yield: 8 servings
Per serving: 275 calories, 17 g (4 g sat) fat, 4 g carbs, 1 g fiber, 26 g protein
Diabetic Exchanges: 3 lean meat, 2 1/2 fat
Note: Remember olive oil is good healthy fats

Adapted from an old TOH recipe

YUMMY BROWNIES

1/2 cup Splenda or Stevia Granulated

2 tbsp coconut or olive oil
2 tbsp water
1 1/2 cups sugar-free chocolate chips
2 large eggs
1/2 tsp butter or vanilla extract
2/3 cup white whole-wheat flour
1/4 tsp baking soda
1/4 to 1/2 tsp salt (based on your tolerance for salt)
1/2 cup chopped pecans

Preheat oven to 325 degrees.
Lightly oil an 8-inch square baking pan; set aside.

Combine the sweetener, oil and water in a medium saucepan; bring to a boil over medium heat. Remove from the heat and stir in the chocolate chips until melted and smooth. Mix in the eggs and extract until blended.

In a small bowl, combine the flour, baking soda and salt; stir into the chocolate mixture. Spread evenly into the prepared pan. Sprinkle pecans over the top.

Bake at 325 for 25 to 30 minutes - do not over bake. Remove to a wire rack to cool in the pan.

Cut brownies into small squares to serve. Remember this is a dessert/treat and should be treated as such. One small brownie per day. Share the remainder with family, friends, coworkers, etc.

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