CHERRY CRISP

1 can Splenda-sweetened cherry pie filling

2 tsp lemon juice
2 tbsp white whole-wheat or garbanzo bean flour
1 1/2 tbsp Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
2 tbsp butter
1/2 cup quick cook oats, raw
2 tbsp chopped pecans or slivered almonds

Preheat oven to 425 degrees.
Lightly grease a 1-quart casserole dish.

Combine pie filling and lemon juice, spoon into the prepared casserole dish.

Combine the flour, Splenda and cinnamon; cut the butter into the mixture using a pastry cutter or two knives until the mixture is crumbly. Stir in the oats and pecans or almonds. Sprinkle over the cherry layer.

Bake at 425 degrees 20-25 minutes until browned and bubbly.

Personal note: Delicious topped with a scoop of no sugar added vanilla ice cream or frozen yogurt.

Other no-sugar-added pie fillings such as apple, etc, may be substituted to make a different flavor cobbler.

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CHICKEN-VEGETABLE-NOODLE SOUP

1 whole chicken

2 cloves garlic
2 celery stalks, diced
2 medium-size carrots, peeled and sliced
1 medium-size onion, chopped
1 medium-size potato, cut into bite-size pieces
1 large tomato, diced
1/2 cup salsa (sugar-free or low sugar content)
1/8 tsp cumin
1/8 tsp seasoned salt
1 cup dry whole-wheat noodles or your favorite low-carb noodles

In a large saucepan or Dutch oven, boil the chicken in water. When chicken is cooked through, remove from broth, set chicken aside to cool.

Add the garlic, celery, carrots, onion, potato, tomato, salsa, cumin and seasoned salt to the broth. Bring to a boil, lower heat to medium and cook until the vegetables are tender.

While the vegetables cook, skin and debone the chicken.

Add the chicken back into the broth along with the noodles. Bring back to a boil and cook 10-15 minutes until the noodles are tender.

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TACO DIP

1 lb ground beef, browned and well drained (may substitute lean ground turkey)

1 tbsp taco seasoning
1 can refried beans
1 cup salsa (check for sugar content)
1 cup fat-free sour cream or plain Greek yogurt
1 cup shredded Mexican-blend cheese
1/2 cup chopped green onions
1/2 - 3/4 cup black olives (I prefer them chopped)
1 large Roma tomato, diced - optional

In a bowl, combine the ground beef, taco seasoning, and refried beans until combined. Spread mixture over the bottom of a pie plate. Layer the remaining ingredients over the beef/bean mixture. Cover and refrigerate until serving time.

Serve with baked whole-grain tortilla chips or Beanito chips.

NOTE: Remember this is an appetizer not a meal. Eat accordingly and share with others.

This Pillsbury photo is used for reference only - not this exact recipe.

CHICKEN LO MEIN

When you are craving Chinese food, this recipe is a good one to turn to. It has a very good carb to protein ratio for diabetics. You can lower the carb count even more by substituting your favorite low-carb pasta.

1 tbsp olive oil
2 boneless, skinless chicken breast halves, cut into bite-size pieces
1 garlic clove, minced
1/4 tsp ginger
1/2 cup water
2 tbsp low-sodium soy sauce
1 can (10.5-oz) condensed chicken broth
4-oz uncooked whole-wheat angel hair pasta, broken into thirds
1 pkg (16-oz) frozen broccoli, carrots, and water chestnuts

In a large skillet or wok, over medium-high heat, heat the oil until hot. Add chicken and garlic; cook, stirring, around 5 minutes until chicken is no longer pink in center.

Add the following to the chicken in the skillet, water, ginger, soy sauce and chicken broth. Bring mixture to a boil; stir in the pasta. Add the frozen vegetables and stir gently. Return to a boil. Reduce heat to medium-low; cover and simmer 5 to 8 minutes or until the pasta and veggies are tender, stirring occasionally.

Yield: 4 servings of 1 1/2 cup each.
Per serving: 280 calories, 30 g carbs, 23 g protein
Dietary Exchanges per serving: 1 1/2 carbs, 1 vegetable, 2 1/2 very lean meat, 1 fat

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BLACK BEAN TOSTADAS

1 cup rinsed, drained canned black beans, mashed

2 tsp chili powder

nonstick cooking spray

4 (8-in) corn tortillas

1 cup romaine lettuce leaves

1 cup chopped, seeded tomatoes

1/2 cup chopped onion

1/2 cup plain nonfat Greek yogurt

2 jalapeno peppers, seeded and chopped fine

In a small saucepan, combine the beans and chili powder; cook over medium heat about 5 minutes until heated through. Stir often so mixture does not burn.

Spray a large nonstick skillet lightly with nonstick cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water and place in skillet, one at a time. Cook a few seconds until hot and pliable. Turn once during cooking.

Spread the beans over the tortillas and top with the remaining ingredients. Garnish each with a sprig of cilantro, if desired.

Serve immediately.

Yield: 4 servings

Per serving: 146 calories, 466 mg sodium, 29 g carbs, 9 g protein

Diabetic Exchanges: 1 1/2 starch, 1 1/2 vegetable

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TOSSED GREEK SALAD

Note: This salad makes 12 servings. Cut ingredients in half for 6 servings. This makes a perfect salad for a group or to take to pitch-in luncheons.

12 cups torn romaine lettuce
2 medium tomatoes, cut into wedges
1 medium cucumber, halved, sliced
1/2 medium green bell pepper, thinly sliced
1/2 medium red onion, cut into thin rings
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Combine the above ingredients in a large bowl. Make the dressing and pour over the salad; toss to coat. Serve immediately after adding dressing.

Lemon Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp sugar
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/8 tsp black pepper

Combine all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well before pouring over the salad.

Yield: 12 servings
Per serving of 1 1/4 cups: 87 calories, 7 g (2 sat) fat, 196 mg sodium, 6 g carbs (2 g fiber), 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

Note: File Photo

CORNY VEGETABLE SALAD

Corn can be a bit of a difficult vegetable for many diabetics. Here is a way to enjoy it in with other veggies rather than as a side by itself. Give this recipe a try if corn is too sweet for your body. See the nutritional stats at the end of the recipe. This should work for most diabetics as a side to a lean protein item.

1 pkg (10-oz) frozen corn
8 cups (approx. 2 lb) fresh broccoli florets
6 cups (1medium-size head) cauliflower florets
6 green onions, sliced
1 envelope ranch salad dressing mix
1 cup fat-free sour cream

Cook corn according to package directions, drain and cool.

In a large bowl, combine broccoli, cauliflower, onions, and the corn.

In a small bowl, combine the salad dressing mix with the sour cream; mix well to blend. Pour dressing over the vegetables and toss to coat. Cover and refrigerate at least two hours before serving.

Yield: 12-14 servings
Per 1 cup: 90 calories, 18 g carbs, 6 g protein, trace of fat
Diabetic Exchanges: 1 starch, 1 vegetable

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MERRY CHRISTMAS WEEK

Wishing you a great Christmas Week. 

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HERBED TOSSED SALAD

1 cup olive oil

1/3 cup cider vinegar
1 clove garlic, minced
1/2 tsp dried oregano
1 tsp salt, optional
1/4 tsp dried basil
1/2 tsp minced fresh parsley
Mix salad greens
Cucumber, sliced thin
Red bell pepper, cut into strips

In a jar with a tight-fitting lid, combine the first seven ingredients; shake well to thoroughly combine.

In a large salad bowl, combine the salad greens, sliced cucumber, and bell pepper.

Drizzle amount of dressing desired over salad; toss to coat.

Yield: Approximately 1 1/3 cups dressing and salad as desired.

Note: Unused dressing should be kept in the refrigerator; shake well before using.

Note: I suggest diabetics omit the salt or cut it at least in half.


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CREAMY MAC AND CHEESE

If you are like me, a diabetic who loves macaroni and cheese, maybe this recipe will work for you. By using whole-wheat macaroni, this recipe that has 24 grams carbs - 1 gram fiber to 20 grams of protein per serving, becomes workable for most diabetics on an occasional basis. I do not recommend this as an everyday menu item. You can also substitute your favorite low-carb pasta to lower the carb count.

1/3 cup finely chopped onion
3 1/2 cups cooked whole-wheat elbow macaroni
1 3/4 cups shredded reduced-fat cheddar cheese
2 tbsp minced fresh parsley
1/2 cup fat-free evaporated milk
1 3/4 cups low-fat or fat-free cottage cheese
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven 350 degrees.
Spray a 1 1/2-quart baking dish with nonstick cooking spray; set aside.

In a microwave-safe bowl, cover and microwave onion on high for 2 minutes or until tender; drain. Add the macaroni, cheddar cheese and parsley.

In a blender or food processor, combine the milk, cottage cheese, mustard, salt and pepper; cover and process until smooth. Stir into the macaroni mixture. Pour into the prepared baking dish and bake at 350 degrees for 20-25 minutes or until lightly browned.

Yield: 8 servings
Per Serving of 2/3 cup: 229 calories, 6 g (4 sat) fat, 19mg cholesterol, 491 mg sodium, 24 g carbs, 20 g protein
Diabetic Exchanges: 2 starch, 1/2 lean meat

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HOMEMADE BLUE CHEESE DRESSING

1/2 cup fat-free mayonnaise (I prefer to use olive oil mayo)

2 tbsp fat-free or 1% milk
1 tbsp lemon juice
1/2 tsp Splenda Granulated (or equivalent of your favorite sweetener)
1/4 tsp garlic powder
1/4 tsp ground mustard
1/2 cup crumbled blue cheese

In a small bowl, combine all ingredients except cheese; blend until smooth. Add the cheese and mix well. Serve over your favorite salad greens. May also be served with chicken wings.

May be kept covered and stored in refrigerator.

Yield: 14 servings
Per serving (2 Tablespoons):
46 calories, 3 g (2 g sat) fat, 253 mg sodium, 3 g carbs, 2 g protein, trace of fiber
Diabetic Exchange: 1 fat

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APPLE CHEESE LOG

 A great little appetizer or party snack that diabetics can enjoy along with family and/or friends.

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

1/2 cup finely chopped Granny Smith (or other tart) apple
1/4 cup chopped pecans
1/4 tsp ground cinnamon
1/2 cup finely chopped pecans for rolling
Sugar free vanilla wafers or assorted whole-grain or your favorite low-carb crackers for serving

Combine the cream cheese, apple, 1/4 cup chopped pecans, and cinnamon; stir until well blended. Shape mixture into a log and roll in the 1/2 cup finely chopped pecans.

Cover log and refrigerate at least 20 minutes before serving.

Serve with the vanilla wafers or assorted crackers.

Notes:

• If you don't want to make a log, sprinkle some finely chopped pecans over the top and leave in a bowl to be served as a spread.
• Cinnamon is excellent for diabetics. If you enjoy the flavor of cinnamon, increase the amount a little.
• Pecans (and other nuts) are good for diabetics.

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PECAN CHEESE BALL

1 jar (16-oz) Cheez Whiz

1 brick (8-oz) fat-free cream cheese, softened
4-oz shredded mild reduced-fat cheddar cheese
1 cup finely chopped pecans
1 small onion, finely chopped
1 tsp Worcestershire sauce
Additional chopped pecans to roll cheese ball in

In a bowl, mix until well blended. Roll into a ball, cover and chill until serving time. Right before serving, roll in more chopped pecans.

Serve with an assortment of whole-grain or low-carb crackers. May also be served with celery sticks.

Note: Reminder, this is an appetizer/snack. Do not make a meal of cheeseball and crackers!

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TOFFEE NUT BARS

1 box sugar-free yellow cake mix

1/2 cup unsalted butter, melted
1 large egg

Preheat oven to 350 degrees.

In large mixer bowl, combine the cake mix, butter, and egg at low speed until well blended. Press into the bottom of an ungreased 9 x 13-inch baking pan. Bake at 350 degrees for 10 minutes. While this bakes, prepare the TOPPING:

1/2 cup Splenda Brown Sugar Blend (or your favorite brown sugar substitute)
1 tsp vanilla extract
2 large eggs
2 tbsp white whole-wheat flour (or your favorite low-carb substitute)
1 tsp baking powder
1/2 tsp salt
1 cup unsweetened coconut
1/2 cup chopped pecans (or walnuts)

In the same mixing bowl, combine the Splenda, vanilla and eggs; blend together well. Add the flour, baking powder and salt; mix well.

Stir in the coconut and nuts. Gently spread the topping evenly over the warm base being sure topping touching sides of the pan.

Bake at 350 degrees for another 20 to 25 minutes or until golden brown and the topping is set.

Allow to cool before cutting into 48 bars.

NOTE: As with all desserts, quantity is key. Have a bar, not a quarter pan of bars. Share with family and/or friends or freeze extras in small quantities in individual ziptop freezer bags for use when you have a sweet tooth. If you have uncontrolled blood sugar you should probably forgo desserts.

Note: This is a file photo that is very similar to this diabetic recipe.

CHICKEN AND CHEESE FLAUTAS

1 cup finely shredded Pepper Jack cheese

3/4 cup shredded cooked chicken
3/4 tsp cumin
6 (6-inch) whole-wheat tortillas, heated
1/3 cup salsa (what sugar content)
4 tsp olive oil

Combine first three ingredients in a small bowl; mix well. Divide the mixture evenly onto the tortillas (about 1/4 cup per tortilla). Top with a level tablespoon of salsa each. Roll up tightly; secure each with a toothpick. Brush with the olive oil.

In a large skillet, cook over medium heat 4 to 6 minutes or until filling is hot and tortillas are toasted; turn occasionally during cooking.

Serve with a garnish of guacamole and/or fat-free sour cream, if desired.

Yield: 3 servings of two flautas each.
Per serving: 410 calories, 25 g carbs (1 g is sugar), 22 g protein

recipe and photo from Pillsbury

GLAZED BAKED BUTTERNUT SQUASH

1 butternut squash, peeled and cut into 1-inch cubes

5 tbsp melted butter
1/2 to 3/4 tsp ground cinnamon
1/4 to 1/2 tsp ground ginger
2 tbsp packed Splenda Brown Sugar Blend
freshly ground black pepper, optional

Preheat oven to 350 degrees.

Butter a casserole dish; and place squash in the dish.

In a microwave-safe dish, melt the butter; add the cinnamon, ginger and Splenda; drizzle over the cubed squash.

Bake at 350 degrees for 30 minutes. Garnish with a sprinkle of pepper, if desired.

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MAKE AHEAD GREEN SALAD

I first saw this recipe in a TOH magazine back in the 1990s. After being diagnosed as a diabetic, I redid this recipe to adjust to my new diet standards. It makes a great dish to make-ahead as it best after being refrigerated 24 hours.

1 head iceberg lettuce, torn into bite-size pieces
1 large sweet onion, chopped
1/2 cup chopped or sliced celery
1/2 cup chopped green bell pepper
1 can (8-oz) sliced water chestnuts, drained
1 pkg (10-oz) frozen peas, thawed
1 cup olive oil mayonnaise
1 cup low-fat plain Greek yogurt
1 tbsp Splenda Granulated
1/4 cup shredded Parmesan cheese
6 bacon strips, cooked, drained, crumbled

In a 6-quart bowl, layer half the vegetable ingredients in the order listed above.

In a small bowl, combine the mayonnaise, yogurt, and Splenda. Spread half the mixture over the top of the peas. Repeat the layers. Sprinkle the cheese and bacon over the top of the salad. Cover and refrigerate at least 12 hours but up to 24 hours before serving.

Yield: 14-16 servings. Perfect for a large crowd.
Diabetic Exchanges: 1/2 starch, 1/2 vegetable

This is a picture of the original salad.

LASAGNA WITH TURKEY SAUSAGE

This recipe makes lasagna acceptable for a diabetic's diet. Remember to control your portion size! And leave off the garlic bread. This recipe as is has almost equal carbs and proteins, that is good for diabetics.

9 uncooked whole-wheat lasagna noodles (or your favorite low-carb)
1 carton (15-oz) ricotta cheese
1 tbsp spoon dried basil
1 egg, beaten
16-oz shredded low-fat mozzarella cheese, divided
1 lb Italian turkey sausage, cooked, crumbled, drained
1 cup finely chopped red bell pepper
5 cups low-sugar or sugar-free spaghetti sauce (yes, it is available)
1 tbsp fresh parsley for garnish, if desired

Cook noodles according to package directions; drain.

While noodles cook, preheat oven to 350 degrees. In a medium bowl, combine ricotta cheese, basil, egg and 1 cup of the mozzarella; mix together well.

In a small bowl, combine the sausage and bell pepper.

Spread 1/2 cup of the spaghetti sauce in the bottom of an ungreased 9 x 13-inch baking dish. Top with 3 of the cooked noodles. Spread 1 1/2 cups of the spaghetti sauce over the noodles. Top with half the ricotta mixture then half the sausage/pepper mixture. Sprinkle with 1 1/2 cups of the mozzarella cheese. Top with 3 noodles, 1 1/2 cups spaghetti sauce, remaining ricotta mixture, remaining sausage mixture, 3 noodles then remaining spaghetti sauce. Cover tightly with foil.

Bake at 350 degrees for 50 minutes. Uncover dish; sprinkle with remaining mozzarella cheese. Cover and bake an additional 15 minutes or until hot and bubbly. Uncover and let stand 15 minutes. Sprinkle with parsley before serving, if desired.

Yield: 12 servings

Per serving: 380 calories, 25 g total carbs, 2 g sugar, 24 g protein

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BALSAMIC-MAPLE ACORN SQUASH

1 large (1 1/2 lb) acorn squash

1/4 cup low or no sugar Balsamic vinaigrette dressing
1/2 tsp ground nutmeg
3 tbsp sugar-free maple-flavored syrup OR 100% pure maple syrup

Preheat oven to 400 degrees.
Cover a rimmed baking sheet with foil; set aside.

Cut squash in half lengthwise; remove seeds and discard them. Place squash halves, cut side down, on a cutting board and cut each half into 6 slices crosswise. Place slices in a large bowl.

In a small bowl, combine the dressing, nutmeg and syrup until well blended. Pour over the squash slices and toss to coat. Place the slices in a single layer onto the prepared baking sheet.

Bake at 400 degrees for 45 minutes or until squash is tender, turning once about halfway through the cooking time.

Yield: 6 servings

Please note this is a side dish that should be eaten with a lean protein item.

This is a Kraft recipe I redid for my diabetic diet.

HERBED TURKEY BREAST

1 (8 1/2 lbs) bone-in turkey breast

3 tbsp lemon juice, divided
2 tbsp olive oil, divided
2 garlic cloves, minced
1 1/4 tsp salt
1 tsp grated lemon peel
1 tsp dried thyme
3/4 tsp pepper
1/2 tsp rubbed sage

Preheat oven to 350 degrees.

Using your fingers, loosen the skin but leave attached along bottom edge.

In a small bowl, combine 1 tablespoon of the lemon juice, 1 tablespoon of the oil, the garlic and remaining spices; spread under the turkey skin. Combine the remaining lemon juice and oil; set aside.

Place the turkey breast on a rack in a shallow pan and bake, uncovered, at 350 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 170 degrees, basting every 15-20 minutes with the lemon/oil mixture.

Remove from oven and allow to stand for 10 minutes. Remove skin and discard before carving.

Yield: 16 servings
Per serving: Approximately 160 calories, 1 g carbs, 31 g protein
Diabetic Exchanges: 3 lean meat

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