CLASSIC HOT COCOA

1/4 cup unsweetened cocoa

1/2 cup boiling water
1/2 cup Splenda granulated or comparable amount of Stevia
2 cups low-fat milk
1/2 tsp vanilla extract
whipped cream for topping, optional
ground cinnamon for garnish, optional

Place cocoa in a medium saucepan and whisk in the boiling water and Splenda. Using the whisk, stir in the milk and vanilla; heat through without boiling.

Pour into cups or mugs and top with a dollop of whipped cream garnished with a sprinkle of cinnamon, if desired. Cinnamon is a good blood sugar stabilizer, so I recommend using it.

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PHYLLO-TOPPED CHICKEN POT PIES

 When you really need some comfort food!

1 head garlic
1 tbsp olive or coconut oil
2 cups sliced fresh mushrooms
2 medium-size carrots, cut into 1/2-inch coins
1 medium-size parsnip, cut into 1/2-inch slices
1/2 cup chopped onion
1/2 cup reduced-sodium chicken broth
1 tsp dried thyme, crushed
2 cups fat-free or low-fat milk
3 tbsp white whole-wheat flour (or your favorite low-carb substitute)
2 cups cubed cooked chicken breast meat
4 sheets phyllo dough, thawed
Olive oil nonstick cooking spray

Preheat oven to 425 degrees.

Peel the outer layer of skin from the garlic head, leaving cloves intact. Cut off the pointed top (approximately 1/4") leaving the bulb intact but exposing the individual cloves. Place, cut side up, in a custard cup and drizzle with 1/2 teaspoon of the oil. Cover with foil and bake 25 to 30 minutes or until cloves feel soft when pressed. Set aside to cool enough to handle. When you can handle, squeeze out the paste from the individual cloves.

While garlic cools, heat the remaining oil in a large skillet. Add the mushrooms, carrots, parsnip, and onion; cook 10 minutes, stirring occasionally.

Add the broth to the skillet along with the thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a boil and reduce the heat. Simmer, covered, about 10 minutes until vegetables are tender. Stir in the garlic paste.

In a medium mixing bowl, whisk together the milk and flour until smooth; add to the mushroom mixture and cook, stirring, over medium heat until thickened and bubbly. Stir in the chicken.

Divide the mixture evenly among 4 (12-oz) individual oven-safe dishes; set aside.

Unfold phyllo and remove one sheet at a time to a flat work surface keeping other sheets covered. Lightly coat sheet with nonstick cooking spray, top with another sheet and lightly coat with spray. Repeat with remaining two sheets. Cut the stack in half crosswise and place one stack atop the other stack.

Use a pizza cutter to cut the stack into 16 strips. Place four strips in a woven pattern atop each dish.

Bake at 425 degrees 15 to 20 minutes until bubbly and phyllo is a golden brown. Allow to stand 10 minutes before serving. Sprinkle tops with freshly ground or cracked black pepper, if desired.

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CHICKEN SPINACH SALAD

This Chicken Spinach Salad is a quick, easy, and healthy entree recipe that also uses an orange and slivered almonds.

1/2 tsp salt or your favorite salt substitute

1/4 tsp black pepper
4 boneless, skinless chicken breast halves
nonstick cooking spray
12 oz baby spinach leaves, rinsed
1 orange, peeled and sectioned
4 tbsp slivered almonds

Sprinkle salt and pepper over both sides of chicken. Spray a heavy skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken breasts and cook 5 to 6 minutes per side or until cook through and juices run clear. Remove chicken to a cutting board.

Toss spinach leaves and oranges together in a bowl. Divide among four salad bowls or plates. Slice chicken breasts and put 1 breast over each of the four salads. Sprinkle almonds over the top. Drizzle with your favorite sugar-free or low-sugar salad dressing.

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LEMON-LIME SODA GELATIN

2 cups sugar-free lemon-lime soda

2 small pkg (3-oz size) sugar-free lime-flavored gelatin
6-oz low-fat cream cheese, softened
2 cups chilled sugar-free lemon-lime soda
1 carton (12-oz) sugar-free frozen whipped topping, thawed

Microwave the 2 cups soda on high until hot (1 to 2 minutes).

Place the hot soda and the gelatin powder in a blender; cover and process until the gelatin is completely dissolved. Add the cream cheese and process to blend.

Transfer the mixture to a large bowl and stir in the chilled soda. Whisk in the whipped topping.

Pour mixture into a 3-quart bowl and refrigerate, covered, 4 hours or until firm.

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BLUEBERRY SKILLET COBBLER

4 cups fresh or frozen blueberries

1/2 cup Splenda Granulated
1/2 cup water
1 tsp lemon zest
1 tbsp lemon juice

Biscuit Dough*
1 cup white whole-wheat flour
2 tbsp Splenda Granulated
2 tsp baking powder
1/2 tsp salt
1 tbsp butter
1/2 cup low-fat milk

Sugar-free vanilla ice cream, for serving, optional

Preheat oven to 400 degrees.

In a 10-inch ovenproof skillet, combine berries, Splenda, water, zest and juice; bring to a boil. Reduce the heat and simmer, uncovered, for around 10 minutes until slightly thickened; stir occasionally.

To make biscuits while berries cook, whisk the flour, Splenda, baking powder and salt together in a small bowl. Cut in the butter until mixture is like coarse crumbs; stir in the mix just until moistened.

Drop biscuit dough into six portions atop the simmering berry mixture. Place in the preheated oven and bake, uncovered, 17 to 20 minutes or until the biscuits are golden brown.

Serve while warm and top with some of the ice cream, if desired.

Yield: 6 servings

Note: This is a dessert, only one serving, please!

*I use white whole wheat flour as it is a whole grain which I need. If you prefer, there is an almond biscuit recipe on this site you could use.

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CHOCOLATE CHOCOLATE CHIP COOKIES

 

1/2 cup firmly packed Splenda Brown Sugar Blend

1/2 cup Splenda granulated
1/2 cup butter
1/2 cup coconut oil
1 tsp vanilla extract
1 large egg
1 1/4 cup white whole-wheat flour

1/2 cup garbanzo bean flour
1/4 cup unsweetened cocoa
1 tsp baking soda
1/4 to 1/2 tsp salt
1 cup sugar-free chocolate chips
1/2 cup chopped pecans or almonds, optional but highly recommended as nuts are good for diabetics

Preheat oven to 375 degrees.
Line 2 cookie sheets with parchment paper; set aside.

In a large mixing bowl, cream both Splendas, butter and coconut oil until light and fluffy. Blend the vanilla extract and the egg into the mixture.

Blend the flours, cocoa, baking soda and salt into the butter mixture. Stir in the chocolate chips and nuts.

Drop the dough by teaspoonfuls onto the prepared baking sheets and bake at 375 degrees for 7 to 11 minutes or until set.

Remove from oven and cool in pan for 1 minute then remove to wire racks to cool completely.

Yield: Approximately 4 dozen cookies.

PERSONAL NOTE: I recommend diabetics eat no more than 1 large or two small cookies a day. The key to a diabetic' enjoying "sweets" is to eat them in moderation. If you can't do that, perhaps you should skip them altogether.

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BAKED SQUASH CASSEROLE

2 1/2 lbs medium-size yellow squash

1 egg, beaten
1/2 cup whole-wheat bread crumbs + additional for topping
4 tbsp butter
1 tbsp Splenda granulated
1 tbsp chopped onion
dash of freshly ground black pepper

Preheat oven to 350 degrees.
Spray a 2-quart casserole dish with nonstick cooking spray or grease lightly; set aside.

Cut tips off the squash and cut each into 4 pieces. Place in a large saucepan and cover with boiling water; cook until tender. Drain in a colander and mash in a mixing bowl. Add the egg, 1/2 cup bread crumbs, butter, Splenda, onion and pepper; combine well.

Transfer mixture to the prepared casserole dish and cover top lightly with bread crumbs. Bake at 350 degrees for 20 to 25 minutes until lightly browned.

NOTE: This is a side dish that should be served with a protein item.

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ROASTED DILL GREEN BEAN SALAD

2 lbs fresh green beans, trimmed and broken, if desired

3 tbsp olive or coconut oil, divided
1/2 tsp salt, divided
2 tbsp white wine vinegar
2 tsp dill weed
1 1/2 tsp Dijon mustard
1 1/2 tsp Splenda Granulated
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.

In a large mixing bowl, toss the beans with half the salt and 1 tablespoon of the oil. Divide the mixture evenly in two 15" x 10" x 1" baking pans and spread out on pans. Roast 30-35 minutes until tender and lightly browned, stirring occasionally.

In a small bowl, whisk the vinegar, dill, mustard, Splenda and pepper along with the remaining salt and oil until well blended.

Transfer beans to a large serving bowl and toss with the vinegar mixture to coat.

Yield: 6 servings
Per serving: 108 calories, 7 g (1 g sat) fat, 11 g carbs, 5 g fiber, 3 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

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HAWAIIAN LUAU CAKE

Note: This recipe is fine for most diabetics but remember only 1 serving a day! The key to enjoying desserts is to eat them in small quantities. My aunt gave me this recipe years ago. After being diagnosed as diabetic I redid the recipe to make it diabetic-friendly. This cake will work for most diabetics as a special occasion cake. It is also a good dessert to take when asked to bring a dish. I suggest always taking a dessert so you know there is one you can have with everyone else. And remember it is a dessert. One small slice per occasion or day.

1 box sugar-free yellow cake mix
1/2 cup coconut oil (or olive oil)
1 can (16-oz) mandarin oranges, drained (reserve some juice)
4 large eggs
1 tub (16-oz) frozen whipped topping, thawed (use sugar free or 1 g sugar per serving)
1 can (16-oz) crushed pineapple in its own juice, drained
1 large box instant sugar-free vanilla pudding mix

Preheat oven to 350 degrees.
Grease and flour 2 8" or 9" round cake pans; set aside.

In a mixing bowl, mix the cake mix, oil, oranges, and eggs together until well blended. Pour batter evenly into the two prepared pans.

Bake cakes at 350 degrees for 25 minutes or until a wooden toothpick inserted in centers comes out clean. Remove pans to a wire rack and cool cakes in pan for 5 to 10 minutes. Remove from pans and cool completely on the wire rack.

Mix the whipped topping, pineapple, and pudding mix together until well blended. Add a little of the reserved pineapple juice if needed to get to spreading consistency.

Place 1 cake layer on a cake plate and spread top with the whipped topping mixture. Top with the second layer then spread the remaining topping mixture over the top and sides of the cake.

Keep cake refrigerated until serving time and refrigerate leftovers.

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WALDORF CHICKEN SALAD

4 to 5 cooked chicken breasts, diced

1 cup walnuts, toasted
1 pkg (1/2 lb) snow peas blanched for 1 minute then cooled
1/2 cup light mayonnaise (I only use olive oil mayo)
1/2 cup plain low-fat, low-sugar yogurt (Greek yogurt is better for diabetics)
3 tbsp Dijon mustard
3 tbsp white-wine vinegar
1 tsp salt, optional
1/2 tsp freshly ground black pepper
2 small Granny Smith (or other tart) apples, chopped
lemon juice for tossing apples
5 stalks celery, chopped

Toss the chopped apples with the lemon juice to avoid discoloration. Drain any excess juice.

Combine all ingredients in a large bowl and toss to mix well.

Refrigerate until serving time and refrigerate any leftovers.

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LINGUINE WITH CLAM SAUCE

2 cans (6.5-oz each) minced clams, undrained

1/2 cup sugar-free or low-sugar Italian salad dressing
1 large tomato, chopped
1/2 cup sliced pitted ripe olives
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh parsley
freshly ground black pepper, optional
8-oz whoe-wheat linguine  (or your favorite low-carb substitute), cooked according to package directions and drained

In a large skillet, bring the clams and salad dressing to a boil; boil 1 minute. Remove skillet from heat.

Stir the tomato, olives, Parmesan, parsley and pepper, if using, into the skillet.

Toss the hot linguine with the clam sauce until coated.

Yield:4 servings

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OLD-WORLD SAUERBRATEN

 1 1/2 cups water, divided

1 1/4 cups cider vinegar, divided
2 large onions, sliced, divided
1 med lemon, sliced
15 whole cloves, divided
6 bay leaves, divided
6 whole peppercorns
2 tbsp Splenda (non-diabetics may use sugar)
2 tsp salt
1 beef sirloin tip roast (3 lbs), cut in half
1/4 tsp pepper

12 sugar-free gingersnap cookies, crumbled, (non-diabetics may use regular gingersnap cookies)

In a large resealable plastic bag, combine 1 cup water, 1 cup vinegar, half of the onions, lemon, 10 cloves, four bay leaves, peppercorns, Splenda, and salt; mix well. Add roast. Seal bag and turn to coat meat well. Refrigerate overnight, turn a couple of times.

Drain and discard marinade. Place roast in a slow cooker; add pepper and remaining water, vinegar, onions, cloves, and bay leaves. Cover and cook on low for 6 to 8 hours or until the meat is tender. Remove roast and keep warm. Discard bay leaves. Stir in gingersnaps. Cover and cook on high for 10 to 15 minutes or until gravy is thickened.
Slice roast; serve with gravy.

Yield: 12 servings.

 

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TUSCAN TUNA WITH TOMATO SALAD

4 (5 to 6-oz each) fresh or frozen tuna steaks, about 1-inch thick

3 tsp white wine vinegar

1 tsp olive oil

1/2 tsp dried Italian seasoning, crushed

1/4 tsp salt

1/4 tsp pepper

2 med tomatoes, seeded and chopped

1/2 cup thinly sliced fennel bulb

1/4 tsp fresh snipped basil

1 med shallot, halved, thinly sliced

1 garlic clove, minced

1/4 tsp pepper

1 tbsp toasted pine nuts, chopped*

1 tbsp finely shredded Parmesan cheese

If using frozen fish, thaw before preparing.

Rinse fish, pat dry with paper towels; set aside.

In a small bowl, stir together 1 teaspoon of the vinegar, the olive oil, Italian seasoning, salt and 1/4 tsp of the pepper. Brush on both sides of the fish steaks. Set aside.

To make the tomato salad, in a medium bowl, stir together tomatoes, fennel, basil, shallot, garlic, the remaining vinegar and 1/4 teaspoon pepper; set aside.

If using a charcoal grill, place fish on the greased rack directly over medium coals. Grill, uncovered, 6 to 8 minutes or until fish begins to flake when tested with a fork, turning once halfway through the grilling time. If using a gas grill, preheat grill. Reduce heat to medium. Place fish on greased grill rack over the heat. Cover and gill as directed above.

Serve the tuna with the tomato salad. Sprinkle the pine nuts and cheese over the fish.

*To toast the pine nuts, place in a dry skillet over medium heat, shaking the skillet to prevent burning.

Per serving of 1 tuna steak and 1/2 cup of the tomato salad: 255 calories, 10g fat (2g sat), 232 mg sodium, 5g carbs, 35g protein

Exchanges: 0.5 vegetable, 5 lean meat, 0.5 fat

Source: eatingwell

MINT TOPPED BROWNIE BITES

2 tbsp butter (not margarine)

1 oz unsweetened chocolate
1/2 cup white whole-wheat flour*
1/3 cup unsweetened cocoa powder
3/4 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup low-fat buttermilk
1 cup Splenda granulated
1 large egg
3/4 tsp vanilla extract
1/4 tsp peppermint extract

Topping:
2/3 cup thawed sugar-free frozen whipped topping
2 drops peppermint extract
2 drops green food coloring, optional

Preheat oven to 350 degrees.
Line an 8-inch square baking pan with foil, leaving foil hanging over sides. Spray with nonstick cooking spray; set aside.

In a glass bowl, microwave the butter and chocolate on high until melted. Set microwave at 10-second intervals, stir and do another 10 seconds until mixture is smooth.

In a mixing bowl, combine the flour, cocoa powder, baking powder, baking soda, and salt.

With an electric mixer on low speed, beat the buttermilk, Splenda, egg, and both extracts until combined; beat in the flour mixture then the chocolate mixture.

Pour batter into the prepared pan and bake at 350 degrees for 25 minutes or until a wooden toothpick inserted into center comes out clean. Do not overbake brownies. Cool in pan on a wire rack for 10 minutes then using the foil as handles, lift brownie from the pan to the rack. Allow to cool completely.

Cut brownies into 25 small squares.

In a small bowl stir the peppermint extract into the whipped topping. Add food coloring, if desired. Place a small dab atop each brownie before serving.

*I suggest diabetics never use refined flours, such as all-purpose.

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VEGGIE CHOW CHOW

2 cups frozen cauliflower, thawed and cut into small pieces

2 cups frozen sliced carrots, thawed
2 cups frozen cut green beans, thawed
2 cups frozen cut yellow wax beans, thawed
1 (15-ounce) can red kidney beans, rinsed and drained
1 large onion, coarsely chopped
1/2 red bell pepper, cut into 1/2-inch pieces
2 cups water
1 cup white vinegar
2 1/2 cups Splenda Granulated 
1/2 teaspoon celery seed
1/4 teaspoon turmeric
1/2 teaspoon salt

In a large heat-proof bowl, combine all vegetables; set aside.

In a medium saucepan, bring water, vinegar, Splenda, celery seed, turmeric, and salt to a boil over high heat; stir occasionally. Pour over vegetables; mix gently.
 
After chow chow cools, cover and refrigerate until ready to serve.

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