PEPPER RICOTTA PRIMAVERA

Note: This recipe and photo are from TOH. 

• 1 cup part-skim ricotta cheese
• 1/2 cup fat-free milk
  
• 4 teaspoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon crushed red pepper flakes
• 1 medium green pepper, julienned
• 1 medium sweet red pepper, julienned
• 1 medium sweet yellow pepper, julienned
• 1 medium zucchini, sliced
• 1 cup frozen peas, thawed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• 6 ounces fettuccine, cooked and drained (I suggest whole-grain pastas)
• Whisk together ricotta cheese and milk; set aside. In a large skillet, heat oil over medium heat. Add garlic and pepper flakes; saute 1 minute. Add next 7 ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 5 minutes.
• Add cheese mixture to fettuccine; top with vegetables. Toss to coat. Serve immediately.
• Yield: 6 servings of 1 cup each

• 1 cup: 229 calories, 7g fat (3g saturated fat), 13mg cholesterol, 88mg sodium, 31g carbohydrate (6g sugars, 4g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.

• 

COLORFUL OVEN VEGETABLES

1/3 cup butter*

1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground black pepper
3 cups cauliflowerets
2 cups broccoli florets
6 medium carrots, julienned
3 small onions, quartered

Place butter in a shallow 3-qt baking dish; place in a 400 degree oven for 5 minutes or until melted. Stir the salt, pepper and thyme into the melted butter.

Add the vegetables to the butter mixture and toss to coat well. Cover and bake for 25-30 minutes or until crisp tender.

*For a healthier dish, use a flavored olive oil instead of the butter. There are many delicious flavors available.

Note: If using frozen vegetables, baking time will be less.

Yield: 12 servings

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PICANTE BROCCOLI CHICKEN SALAD

I got this recipe in 2001 from a Country Cooking TOH book. It is from a lady in Montana. For diabetics, I recommend using only whole-grain tortillas or your favorite low carb tortillas.

1/2 cup mayonnaise (I use olive oil mayo and recommend all diabetics do the same)
1/4 cup picante sauce
1 garlic clove, minced
1/2 to 1 tsp chili powder
2 cups cubed cooked chicken
2 cups broccoli florets
1 cup diced fresh tomato
1/2 cup shredded cheddar cheese (I use low-fat)
1/2 cup chopped onion
1/4 cup julienned green bell pepper
1/4 cup julienned red bell pepper
Flour tortillas, warmed

In a large bowl, combine first four ingredients; mix well. Add remaining ingredients; toss to coat. Refrigerate at least 30 minutes before serving. Serve with the warm tortillas.

Yield: 6 to 8 servings

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MIXED BEAN CASSEROLE

1 lb lean ground beef, turkey or chicken (your choice)

1/2 cup chopped onion

2 tbsp + 2 tsp Splenda Brown Sugar Blend (or equivalent of your favorite sweetener)

1 tsp dry mustard

1 can pork & beans, undrained

1 can kidney beans, drained and rinsed

1 can navy beans, undrained

1 can green lima beans, drained

1/2 lb bacon, chopped

1 tsp salt (optional)

1/2 cup catsup

2 tsp vinegar

Brown beef, turkey or chicken, bacon and onion. Drain well. Add the Splenda, mustard, salt, catsup and vinegar, mix well. Add all the beans and mix lightly. Spray a large casserole dish with nonstick cooking spray. Pour mixture into the casserole dish and bake uncovered at 350-degrees. Stir before serving and garnish as desired.

file photo for reference only

Yes, beans are carbs. They are also protein and fiber. Do not avoid beans because you are a diabetic.

APPLE-MAPLE COOKIES

 

1/4 butter
1/4 cup coconut oil
1/2 cup plain Greek yogurt
1 cup peeled and shredded Granny Smith apple
2 large eggs
1 tsp maple flavoring
1/2 tsp vanilla extract
2 cups white whole wheat flour or your favorite low-carb substitute
2 tbsp + 2 tsp Splenda Brown Sugar Blend
1/2 tsp baking soda
1/2 tsp baking powder
1/2 cup chopped walnuts, optional but recommended as they are healthy for diabetics

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

In a large mixing bowl, combine the butter, oil, yogurt, apple, eggs, flavoring, and extract.

In another bowl, combine the flour, Splenda, baking soda, baking powder; add to the apple mixture along with the walnuts and mix together well.

Drop by heaping tablespoonfuls onto the prepared cookie sheets. Bake at 375 degrees for 9-10 minutes or until lightly browned. Remove to wire racks to cool.

After completely cooled, cookies may be stored in an airtight container.

Yield: About 4 dozen cookies.

NOTE:  Cookies are a special treat. Only a couple per day. Share the remaining or freeze 2 cookies per ziptop bag then place the bags inside a gallon bag. Remove 1 bag at a time as needed. This will keep you from over-indulging.

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PECAN GREEN BEANS

Remember nuts are good for diabetics.

3 cups cut fresh green beans

Water
4 tbsp chopped pecans
Sprinkle dried onion flakes, optional
2 tbsp unsalted butter
1/2 tsp salt
1/4 tsp freshly ground black pepper

Place the beans and onion flakes, if using, in a saucepan and cover with water; bring to a boil. Cook uncovered approximately 10 minutes until crisp tender.

While the beans cook, saute the pecans in the butter 3 to 4 minutes until golden brown. Drain beans and add to the skillet. Sprinkle with the salt and pepper; toss to coat.

Yield: 4 servings

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GRILLED CHIPOTLE CHICKEN BREASTS

 2 tsp finely chopped canned chipotle peppers in adobo sauce

1 tsp adobo sauce from the canned chipotle peppers

1/2 tsp ground cumin

1/8 tsp salt

1 - 1 1/4 lb boneless, skinless chicken breast halves

Nonstick cooking spray

In a shallow dish stir together peppers, sauce, cumin and salt. Add the chicken, turning to coat all sides. Cover and marinate in the refrigerator 30 minutes to 1 hour.

To grill chicken on a charcoal grill, place chicken on a greased grill rack directly over medium coals. Grill, uncovered, 12-15 minutes or until no longer pink, turning once halfway through the grilling time.

To grill chicken on a gas grill, preheat grill. Reduce heat to medium and place chick on greased grill rack over the heat. Cover and grill until chicken is cooked through.

file photo for reference only

CABBAGE PATCH STEW

1 1/2 lbs lean ground beef or ground turkey

4 celery ribs, sliced
1 medium onion, chopped
7 cups chopped cabbage
2 cans (16-oz each) kidney beans, rinsed and drained
1 can (28-oz) diced tomatoes, undrained
3 cups beef broth
1 can (15-oz) tomato sauce
2 medium carrots, chopped
1/2 tsp Splenda Granulated (Or an equivalent amount of your favorite sugar substitute)
Freshly ground black pepper, to taste

Cook the ground beef, celery and onion in a Dutch oven over medium heat until meat is browned and the veggies are tender: drain. Add the remaining ingredients and bring to a boil. Reduce the heat, cover, and simmer for approximately 1 hour until cabbage is tender.

Yield: 14 1-cup servings
Per serving: Approximately 170 calories, 16 g carbs, 15 g protein
Diabetic exchange: 1 1/2 meats, 1 starch

Note: File Photo

This is one of my old 1990s recipes from TOH.

ONION PARTY DIP

1 packet dry onion soup mix

1 cup plain Greek yogurt

2 garlic cloves, crushed

1 tbsp low-fat milk

freshly ground pepper to taste

1 tsp lemon juice

2 tbsp chopped chives + extra for garnish, if desired

Combine all ingredients in a bowl; stir with a wooden spoon or silicone spatula until well blended. Allow to stand about 3 hours before serving so the dip will thicken.

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EGGPLANT PARMESAN

1 small eggplant, unpeeled, cut into 1/2-inch-thick slices

3/4 cup tomato sauce
1 small onion, peeled and sliced
1 small bell pepper, seeded and sliced
1 can (4-oz) sliced mushrooms, drained
Garlic salt to taste (Better to use garlic powder and omit the salt)
Freshly ground black pepper to taste
1/8 tsp oregano
1/8 tsp basil
3-oz part-skim shredded mozzarella cheese
1 tbsp grated Parmesan cheese

Preheat oven to 400 degrees.

Bake eggplant slices, uncovered, in a single layer on a nonstick baking sheet 15-20 minutes or until soft.

Meanwhile in a small saucepan, combine tomato sauce, onion, bell pepper, mushrooms, garlic salt, pepper, oregano, and basil; simmer 15 minutes.

Spray a casserole dish with nonstick cooking spray and place half the eggplant slices over the bottom. Pour half the tomato sauce mixture over the eggplant and sprinkle with half the cheeses. Repeat the layers with the remaining ingredients.

Bake uncovered at 350 degrees for 30 minutes. Before serving, garnish if desired.

Yield: 4 servings

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CHERRY PIE BARS

3 cups white whole wheat flour (or your favorite low-carb substitute)

3/4 cup Splenda Granulated

1/2 tsp salt
1 1/2 cups cold butter, cut into slices or cubed (do not substitute margarine)
3 cups Splenda-sweetened cherry pie filling
1 cup chopped pecans
1 cup "fake" powdered sugar* or Swerve Powdered Sugar product
4 to 5 tsp low-fat milk
1/4 tsp almond extract

Preheat oven to 350 degrees.
Line bottom and sides of a 9 x 13-inch baking pan with heavy-duty aluminum foil allowing it to extend over the sides by a couple of inches. Lightly grease the foil or spray lightly with nonstick cooking spray; set aside.

In a food processor, pulse the flour, Splenda and salt until combined. Add butter; pulse until crumbly. Reserve 1 cup of this mixture and press the remaining onto the bottom of the prepared pan. 

Bake at 350 degrees until lightly browned, 25 to 30 minutes. Remove from oven.

Spread the cherry pie filling over the crust.

Add the pecans to the reserved flour mixture and toss to combine. Sprinkle evenly over the pie filling.

Bake at 350 degrees until golden brown, approximately 40 to 45 minutes. Remove from oven and cool in the pan for 1 hour. Using the foil sides, gently lift bars from the pan to a flat surface.

Stir together the fake powdered sugar, 4 teaspoons of the milk and the almond extract. Add additional milk if needed to reach a drizzle consistency. Drizzle over the top of the pecan mixture.

Cut into 48 bars for serving.
*To make sugar-free powdered sugar:
Put 3/4 cup of Splenda Granular and 2 tablespoons cornstarch in a blender and blend until it is a very fine powder. 0 grams of sugar and only 4 carbs per tablespoon.

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Note: This is a dessert and should be treated as such. Only 1 bar per day. This is a good recipe to make when having company, to take to pitch-ins, etc. That way you can have some dessert with everyone else and not be tempted to over-indulge!

Note: An equal amount of sugar can be substituted for the Splenda for people who can use sugar.

CREAMY BROCCOLI-BACON BAKE

6 cups small broccoli florets

2 carrots, sliced
8-oz cream low-fat cream cheese spread*
2 tbsp milk
1 tsp garlic powder
2 green onions, sliced
3/4 cup low-fat shredded cheddar cheese
4 slices bacon, cooked and crumbled

Preheat oven to 425 degrees.

Drop broccoli and carrots into a pan of boiling water; cook until crisp tender, about 3 minutes. Drain, reserving 1/4 cup of the cooking water.

Meanwhile, combine the cream cheese spread, milk, and garlic powder together until blended.

Return drained broccoli/carrots to saucepan and stir in the cream cheese mixture and onions. Add some of the reserved water if needed to coat all the vegetables.

Spray a 2-quart casserole dish with nonstick cooking spray and transfer broccoli mixture to the dish. Sprinkle the shredded cheese and bacon over the top. Cover the casserole and bake approximately 25 minutes or until heated through. Remove cover for the last 5 minutes of cooking.

Yield: 8 servings
*I recommend using 1/2 to 3/4 this amount for diabetics.
Note: This is a Kraft recipe I have changed to make it diabetic-friendly.

Kraft photo