EASY APPLE-PEAR CRISP ll

2 tbsp Splenda Brown Sugar Blend

1/3 cup old fashion oats

2 tbsp whole-wheat or almond flour
1/2 tsp ground cinnamon
2 tbsp cold butter, cut into small pieces
2 large Granny Smith apples, peeled and sliced
1 large pear, peeled and sliced

Preheat oven to 350 degrees.

Coat an 8-inch square baking dish or pan with nonstick cooking spray; set aside.

In a medium bowl, combine the oats, Splenda, flour and cinnamon, mixing well. Cut in the butter until the mixture resembles coarse crumbs.

Place the sliced apples and pears in the prepared baking dish. Sprinkle the oat mixture evenly over top of fruit. Bake 35 to 40 minutes or until the topping is lightly browned and the fruit is tender when pierced with a fork.

Yield: 6 servings of 1/2 cup each

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SPICY BEAN SALSA

1 can black-eyed peas, drained

1 can black beans, drained
1 can whole kernel corn, drained
1/2 cup chopped purple onion
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 cans diced tomatoes, undrained
1/2 tsp garlic salt
1 bottle (8-oz) Italian salad dressing
Tortilla chips for dipping, optional
chopped jalapeno peppers, optional*

In a large glass bowl, combine all ingredients except the chips. Mix well. Cover and refrigerate for several hours to allow the flavors to blend.

*Jalapeño peppers are hot so do not use unless you want the added heat. If using, handle with gloves; do not touch eyes or face while working with jalapeños!

Note: As a diabetic I omit or use only 1/3 cup of corn. i also make use I use a low-sugar or no-sugar dressing.

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PORK ROAST WITH PEACH SALSA

2 peaches, pitted, diced

2 tbsp minced red onion

1 tbsp lime juice

1 tbsp chopped fresh cilantro

1 tsp finely chopped, seeded jalapeno

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp garlic powder

1/2 tsp paprika

1 (4-5 lb) bone-in pork loin rib roast

Prepare grill for medium direct heat cooking.

In a medium bowl, mix peaches, onion, lime juice, cilantro and jalapeno; cover and chill until ready to serve.

In a small bowl, combine salt, pepper, garlic powder and paprika; rub over all the pork. Coat pork with olive oil cooking spray and grill, covered, until meat thermometer inserted into the thickest part away from the bone registers 150-degrees, approximately 1 hour.'

Transfer pork to a serving platter or cutting board. Allow to stand 10 minutes before carving. drizzle some of the peach salsa over the pork. Serve remaining salsa on the side.

Yield: 6 servings Per serving: 440 calories, 46g protein, 6 g carbs, 320mg sodium, 25g fat (5g sat)

recipe and photo First for women '23

OVEN-FRIED PARMESAN CHICKEN

1/2 cup refrigerated egg product or 2 eggs, beaten

1/4 cup fat-free milk

3/4 cup grated Parmesan cheese

3/4 cup fine dry whole-grain breadcrumbs

2 tsp dried oregano, crushed

1 tsp paprika

1/4 tsp black pepper

12 meaty chicken pieces (breast halves, thighs, drumsticks), skinned (5 1/2 lbs)

1/4 cup butter, melted

Snipped fresh oregano (optional)

Lemon wedges (optional)

Preheat oven to 375-degrees. Grease 2 large shallow baking pans, set aside. In a bowl combine egg and milk. In a shallow dish, combine Parmesan, breadcrumbs, oregano, paprika, and pepper.  

Dip chicken pieces into egg mixture, coat with crumb mixture. Arrange chicken pieces in prepared baking pans. Make sure the pieces do not touch. Drizzle chicken with the melted butter.

Bake uncovered for 45 to 55 minutes or until chicken is tender and no longer pink (170-degrees for breasts and 180-degrees for thighs and drumsticks. Do not turn the chicken pieces while baking. If desired, sprinkle with the fresh oregano before serving. Serve with lemon wedges, if desired.

Yield: 12 servings of 1 piece

 

BEEF AND BROCCOLI

3 tsp cornstarch

1 tbsp reduced-sodium soy sauce

3 garlic cloves, minced

1/4 tsp crushed red pepper

12-oz boneless beef top sirloin steak, bias sliced 1/8-inch thick

4-oz Chinese egg noodles or whole wheat vermicelli

1 lb fresh broccoli 

3 tbsp bottled hoisin sauce

2 tbsp water

2 tsp toasted sesame oil

1 tbsp canola oil

1/4 cup reduced-sodium beef broth

1 cup quartered and/o halved cherry tomatoes

In a medium bowl stir together 2 teaspoons of the cornstarch, the soy sauce, garlic and crushed red pepper; add beef and stir to coat. Marinate at room temperature for 20 minutes.

Meanwhile, cook noodles according to package directions, except omit any salt; drain and set aside.

Cut broccoli into 2-inch florets. Peel stem and cut into 1/2-inch slices; set aside. For sauce, combine hoisin sauce, the water, sesame oil and remaining 1 teaspoon of cornstarch, set aside.

In a very large skillet or wok heat canola oil over medium-high heat. Add beef mixture; stir-fry for 1 to 2 minutes or until still slightly pink in center. Remove beef mixture; set aside.

Stir beef broth into skillet, scraping up any browned bits. Add broccoli, bring to boiling. Reduce heat to medium. Cover and cook for 3 to 4 minutes or until broccoli is crisp-tender.

Add sauce to broccoli, cook and stir until thickened. Add beef and tomatoes, heat through. Serve over cooked noodles.

Yield: 4 servings of 1 1/2 cups broccoli mixture and 1/2 cup noodles

Per serving: 379 calories, 14g fat (4g sat), 532 mg sodium, 39g carbs, 26g protein Diabetic Exchanges: 1.5 vegetable, 2 starch, 2.5 lean meat, 1.5 fat

recipe and photo diabeticlivingonline.com

BROCCOLI WITH ORANGE CREAM SAUCE

1 1/2 lbs fresh broccoli, cut into florets

6 oz fat-free cream cheese, cubed
1/4 cup fat-free milk
1/4 tsp thyme
1/4 tsp salt
1/4 tsp grated orange peel
1/4 cup unsweetened orange juice
2 tbsp chopped walnuts

Steam broccoli for 6 to 8 minutes or until crisp-tender. Meanwhile, in a small saucepan, combine the cream cheese, milk, thyme, salt and orange peel. Cook and stir over low heat until blended. Stir in orange juice until combined. Place broccoli in a serving dish; top with the orange sauce and sprinkle with nuts.

Yields 6 servings 3/4 cup each =126 calories, 14 g carbs, 12 g protein

Midwest Living photo for reference only

TANGY MARINATED FRESH BROCCOLI

3 bunches fresh broccoli

1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices if desired.

file photo for reference

EASY BLACKBERRY MUFFINS

My daughter gave me some beautiful blackberries. Those berries just begged me to make some muffins! They were quite tasty, you might like them, too. You could use this recipe with other berries, if desired.

1 egg, lightly beaten

1/2 cup low-fat milk

1/4 cup olive oil

1/2 cup Splenda Magic Baker

1 1/2 cups flour*

2 tsp baking powder

1/2 tsp salt

6-oz fresh blackberries, washed and drained

Preheat oven to 350-degrees. Line 12 muffin cups with paper baking cups or spray lightly with nonstick cooking spray; set aside.

In a mixing bowl, combine the egg with milk and oil until combined. Stir in the Splenda. 

In another bowl, combine the flour, baking powder and salt. Stir into the egg mixture until well combined.  Gently fold in the blackberries. Evenly divide the mixture between the 12 muffin cups and bake at 350-degrees approximately 20 minutes. Cool on wire racks.

BANANA-NUT-SOUR CREAM MUFFINS

1 cup Splenda granulated

1/4 cup canola or coconut oil
1/4 cup unsweetened applesauce
2 eggs
1 cup white whole-wheat flour*
1/2 cup garbanzo bean flour*
1 tsp baking soda
1 tsp salt
1 1/4 cup mashed ripe bananas
1/2 cup low-fat sour cream
2 tsp vanilla extract
1/2 cup chopped pecans or walnuts

Preheat oven to 350 degrees.

Using a large spatula or wooden spoon, mix the Splenda with the oil and applesauce until creamy. Add the eggs and beat together well.

Combine the two flours with the baking soda and salt; add to the egg mixture and blend together well.

Add the bananas, sour cream, and vanilla extract; stir until well blended. Stir in the nuts.

Divide batter equally into 18 muffin cups that have been sprayed with nonstick cooking spray or lined with paper baking cups..  Bake at 350 degrees approximately 25 minutes or until a wooden toothpick inserted in the center comes out clean.

NOTE: Muffins are a bread-type item. Only 1 per day. Share with family and friends or place into individual ziptop freezer bags and pull one out as desired.

*Or the equivalent of 1 1/2 cups of your favorite low-carb flour.

I was out of pecans so these don't have nuts, but they were still very tasty.

TRIPLE LAYER LEMON PIE

 2 pkg (3.4-oz each) instant sugar-free lemon-flavored pudding mix

2 cups cold reduced-fat milk
1 tbsp lemon juice
1 (6-oz) ready-to-use graham cracker pie crust*
1 carton (8-oz) sugar-free frozen whipped topping, thawed, divided

Beat pudding mix, milk, and lemon juice together with a whisk for 2 minutes. Mixture should be thick. Spread 1 1/2 cups over the bottom of the crust.

Whisk half the whipped topping into the remaining pudding mixture and spread over the layer already in the pie crust.

Spread the remaining whipped topping over the second layer.

Refrigerate at least 4 hours before cutting to serve.

*Only you know what your blood sugar can take. If you cannot use a ready-to-use graham cracker crust, make a regular, sugar-free crust or make your own crumb crust using sugar-free shortbread cookies, crushed, with some melted butter to form a crumb crust.

Photo: Courtesy of Kraft Foods

Note: It is best for diabetics to make desserts when they can share with others. Only 1 serving per day for the diabetic!

TURKEY WILD RICE SALAD

1 pkg (6-oz) long grain and wild rice

8-oz cooked turkey breast, chopped

1 medium apple (2/3 cup), cored and chopped

1/2 cup celery, thinly sliced

1/4 cup dried cherries, optional

1/4 cup chopped pecans, toasted

2 tbsp cider vinegar

2 tbsp canola oil

1/2 tsp snipped fresh thyme OR 1/4 tsp dried thyme, crushed

1/4 tsp black pepper

1/8 tsp salt

Prepare rice according to package directions, omitting the seasoning packet. Discard packet or save for another use. Spread rice mixture on a baking sheet to cool completely.

In a bowl, combine rice mixture, turkey, apple, celery, cherries and pecans. 

For the dressing, in a jar with a screw-on lid, combine vinegar, oil, thyme, pepper and salt. Cover and shake well. Pour dressing over salad and toss to coat. Cover and chill until ready to serve or up to 24 hours.

Yield: 6 (1 cup) serving

Per serving: 252 calories, 8g total fat (g sat), 225mg sodium, 32g carbs (7g sugar) 15g protein

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

HOMEMADE POPSICLES

Make your own popsicles that are sugar-free, do not melt easily and you can choose your own flavors. Use popsicle cups or make in small paper cups with a popsicle stick.

1 pkg (4-serving size) sugar-free gelatin, your flavor choice
1 pkg (2-qt size) sugar-free drink mix
1 cup boiling water
7 cups cold water

In a 2-quart pitcher dissolve gelatin in 1 cup hot water; stir to completely dissolve. Add the drink mix powder; stir to dissolve. Add the cold water. Stir mixture to blend then pour into popsicle cups. Freeze until solid.

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CHERRY TOPPED DEVIL'S FOOD CAKE

Preheat oven to 350 degrees.

2 cans (21-oz each) Splenda-Sweetened Cherry Pie Filling
1 box (2-layer size) sugar-free devil's food cake mix
Whipped cream for garnish, if desired

Pour the pie filling and spread evenly in an ungreased 9 x 13-inch baking pan.  Place in the oven and bake at 350 degrees for 5 minutes.

Make the cake mix according to the package directions.  Remove the cherry pie filling from the oven and pour the cake mix batter evenly over the cherries.

Bake at 350 degrees for 40 to 45 minutes or until a wooden toothpick inserted near the center comes out clean.  While still warm, cut into squares and turn upside down to serve.  Garnish with a dollop of whipped cream, if desired.

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BROCCOLI AND CARROTS IN LEMON BUTTER

1 lb peeled baby carrots

2 lb broccoli florets
4 tbsp butter
1 bunch scallions, white & green separated
1/2 cup chicken stock
1 tbsp grated lemon zest
1/2 tsp salt
1/2 tsp pepper
3 tbsp lemon juice

Bring a large pot of lightly salted water to a boil; add the carrots and cook 5 to 7 minutes or until crisp tender. Using a large slotted spoon, remove the carrots.  Place carrots in a large colander in the sink and run cold water over the carrots to stop the cooking.  Allow to sit and drain.

Return the carrot water to a boil; add the broccoli and cook about 5 minutes or until crisp tender.  Add to the colander with the carrots and run cold water overall.  Allow carrots/broccoli to drain well.

Melt the butter in a large saucepan or Dutch oven.  Add the white of the scallions and stir over medium heat for a couple of minutes until soft.  Add the broth, lemon zest, salt, and pepper.  Bring to a boil; add the carrots and broccoli along with the green of the scallions.  Toss and cook until heated through.  Drizzle with the lemon juice, tossing to coat.

Yield: 12 servings

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GARLIC SPINACH SALAD

1 lb fresh spinach

2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced

1 cucumber, sliced
5 tbsp plain Greek yogurt

2 tbsp extra-virgin olive oil
2 garlic cloves, minced
1/2 tsp dried thyme
Fresh ground black pepper

Wash spinach, remove stems and dry. Tear into pieces and place in salad bowl. Add tomatoes and scallions and use hands to combine with spinach. In a small mixing bowl, combine yogurt, oil, garlic, thyme and pepper. Add dressing mixture to the spinach mixture and mix well.

file photo for reference

ITALIAN PEAS

2 tbsp olive oil

3/4 cup chopped onion

2 garlic cloves, minced

1 lb frozen green peas

1/4 cup low-sodium chicken broth

1/2 tsp salt (I recommend only 1/4 tsp)

1/4 tsp black pepper

Heat oil in a lidded skillet over medium heat. Cook onion and garlic, stirring, until onion is translucent, about 5 minutes. Add the frozen peas, broth, salt and pepper. Cover and cook until peas are tender, about 10 minutes.

Yield: 6 servings

Per 1/2-cup serving: 108 calories, 4.8g fat (0.7g sat), 4.3g protein, 12.6g carbs, 3.8g fiber, 279mg sodium, 0g cholesterol

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SAND TARTS

 As always when I post 'sweet' recipes, let me remind you that not all diabetics can handle such recipes. If you are one who cannot, please don't critize those who can. Remember quantity is key. Do not over-indulge!

1 cup butter, softened 

1/4 cup Splenda or Stevia, granulated
2 cups white whole wheat flour*
2 tsp vanilla extract
1 cup chopped pecans
2 tbsp Splenda, granulated
2 tsp cornstarch

Preheat oven to 350 degrees. 

Line cookie sheet/s with parchment paper; set aside.

Beat butter and 1/4 cup Splenda granulated at medium speed with electric mixer about 2 minutes until creamy. Gradually add flour, beating at low speed until blended. Stir in vanilla and pecans. Shape into 1-inch balls and place onto cookie sheets. Bake 20 minutes; remove from oven; when just cool enough to handle, roll in powdered sugar replacement and place on wire racks to cool.

To make a diabetic or "fake" powdered sugar from Splenda, process 2 tablespoons cornstarch and 3/4 cup Splenda granular in a blender or food processor until it is the texture of powdered sugar. Roll cookie balls in mixture. Swerve also has a powdered product you may want to try.

*You may want to use 2 cups of your favorite low/no carb flour alternative. Make whatever adjustments your alternative flour may call for.

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CURRIED TURKEY-APPLE SALAD

1/4 cup diced red onion

1 tbsp canola or olive oil
1 tbsp curry powder
2 tbsp lemon juice
2 tbsp Splenda Granular
1/4 cup low-fat or olive oil mayonnaise
2 celery stalks, sliced thin
1 medium red apple, cut into small chunks
1 lb roasted turkey breast, chopped
salad greens
1/4 cup chopped toasted walnuts

Place the oil, curry powder and onion in a small saucepan and heat over medium-high heat. Simmer a couple minutes until the onion is tender. Add the lemon juice and Splenda; simmer about a minute or until sauce begins to thicken. Remove from heat and allow to cool.

When sauce is cooled, stir in the mayonnaise, blending well. Place the celery, apple, and turkey in a large bowl. Add the sauce and toss until salad ingredients are evenly coated.

To serve: Place salad greens on 4 salad plates. Top greens with the turkey salad and sprinkle with the toasted walnuts.

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ASIAN SALMON

2 lbs salmon fillets, with skin 

2 tbsp olive oil

2 tbsp rice vinegar

2 tbsp lite soy sauce

1 packed tsp Splenda Brown Sugar Blend (or 1 tbsp packed brown sugar, if you use)

2 cloves garlic, minced

1 pinch black pepper

2 tbsp very finely chopped green onion

1 tbsp sesame oil

Make several shallow slashes in the skinless side of each salmon fillet. Place fillets, skin-side down, in a glass baking dish.

Whisk together oil, vinegar, soy sauce, Splenda (or brown sugar), garlic, pepper, onion, and sesame oil in a bowl. Pour marinade over salmon; cover with foil and refrigerate for 1 to 2 hours.

Preheat oven to 350-degrees. Remove foil from salmon and bake in marinating dish for about 30 minutes or until salmon can be flaked with a fork. Pour any extra marinade over fish before serving.

Serves 8 

allrecipes 2016

SCRAMBLED EGG POCKETS

1 whole egg

2 egg whites
1 tbsp fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1 1/2 tsp butter, softened, divided
3 tbsp minced onion
2 tbsp jarred roasted red pepper, diced (blot on paper towel before dicing) or a few fresh baby spinach leaves
1 whole-wheat pita bread halved and warmed in microwave or oven

In a medium bowl whisk the egg, egg whites, milk, salt and pepper until well blended.

Over medium heat, melt 1/2 teaspoon of the butter in a medium skillet that has been coated with nonstick cooking spray. Add the onion and cook 3 minutes, stirring occasionally, until lightly browned and tender. Add the egg mixture to skillet and sprinkle with the red pepper. Stir gently, lifting edge to allow uncooked portion to flow underneath. Continue cooking until set.

Spread the inside of the two pita halves with the remaining butter. Spoon the egg mixture into the pitas.

Yield: 2 servings
Per serving: 155 calories, 6 g (3 sat fat, 11 g protein, 17 g carbs, 113 mg cholesterol, 3 g dietary fiber

file photo for reference

KETO CINNAM0N CHOCOLATE CHIA PUDDING

I do not follow or recommend a KETO diet but do see some worthwhile recipes from time to time. This is one of them. It is from WARRIOR made KETO Sweet Treats.

2 tsp unsweetened cocoa powder

1/2 tsp ground cinnamon

2 tbsp chia seeds

1/3 cup coconut milk

1/8 tsp vanilla extract

Stevia, to taste

Combine all ingredients in a bowl until blended. Pour mixture evenly divided into 2 small bowls or jars.

Refrigerate 4 hours before serving.

Yield: 2 servings

Per serving: Calories 167, fat 14 g, total carbs 10 g (fiber 7 g, net carbs 3 g), protein 4g

CHERRY ANGEL DELIGHT

Note: This is a dessert. Not all diabetics can enjoy dessert. If you are one who can't, skip this recipe and move on. Their is no need to disparage those who can have desserts.

1 sugar-free angel food cake

1 pkg (8 oz) light cream cheese, softened
1 small pkg sugar-free instant vanilla pudding mix
1 tsp vanilla extract
3 tbsp Splenda or Stevia

1 can lite cherry pie filling or no-sugar-added cherry pie filling
1 small carton sugar-free frozen whipped topping, thawed
1/3 cup chopped pecans, if desired for garnish

Tear cake into bite size pieces and lay on bottom of a 9x13-inch pan. Mix pudding according to package directions and refrigerate until set. Mix cream cheese, vanilla and Splenda into the pudding. Pour mixture over top of cake pieces. Spread pie filling over pudding mixture. Top with whipped topping. Sprinkle chopped pecans over the top. Refrigerate 1 hour before cutting to serve.

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CHILI-SPICED CHICKEN

8 skinless, boneless chicken breasts

2 tsp onion powder
1 tsp salt
1 1/2 tsp paprika
1/2 tsp chile powder
Cooking oil spray

Preheat oven to 350 degrees. Combine spices in a small bowl. Sprinkle spice mixture evenly over chicken breasts. Heat a large non-stick skillet over medium-high heat. Spray pan with cooking spray. Add chicken to pan and sauté about 2 minutes on each side. Remove chicken to a shallow baking pan and bake approximately 15 minutes or until juices run clear.

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BAKED APPLES WITH CARAMEL SAUCE

4 large baking apples

1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup uncooked oats
1/4 cup raisins, optional based on your blood sugar
2 tbsp butter, softened
1/2 cup sugar-free caramel topping (Smucker's has a good one.)

Preheat oven to 400 degrees. Spray an 8-inch baking dish with nonstick cooking spray.

Wash apples thoroughly and core. Cut a small slice off the bottom is necessary to make apple sit upright. In a small mixing bowl, combine cinnamon, nutmeg, oats, raisins and butter; combine well. Stuff mixture into apples. Cover pan with aluminum foil and bake for 45-50 minutes until apples are tender. Remove from oven and drizzle caramel topping over apples. Serve warm.

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BANANA-OAT MUFFINS

Nonstick cooking spray

2 cups regular rolled oats

3/4 cup whole wheat flour

1/3 sugar OR 1/3 cup Splenda Baking Blend OR Stevia Granulated

1 tsp baking powder

3/4 tsp apple pie spice OR ground cinnamon

1/2 tsp baking soda

1/4 tsp salt

1 cup buttermilk

2 eggs, lightly beaten OR 1/2 cup refrigerated egg product

1 large ripe banana, mashed

2 tbsp butter, melted

1 tsp vanilla

1/4 cup regular rolled oats

1/2 tsp apple pie spice or cinnamon

1 tbsp butter

Preheat oven to 350-degrees. Line 12 muffin (cupcake) cups with white paper baking cups, coating inside of the muffin cups lightly with the cooking spray. Set aside.

Place the 2 cups of eats in a food processor or blender, cover and process or blend until finely ground. Transfer ground oats to a large bowl. Stir in flour, sugar, baking powder, the 3/4 teaspoon of spice, baking soda and salt. Make a well in the center of the flour mixture and set aside.

In a medium bowl, whisk together buttermilk and egg; whisk in the banana, the 2 tablespoons of melted butter and vanilla. Add this mixture all at once to the well of the flour mixture and stir just until moistened (batter should be lumpy).  Spoon batter evenly into the prepared muffin cups, filling each cup about 3/4 full.

To make the topping, in a small bowl combine the 1/4 cup oats and the 1/2 teaspoon of spice. Using a pastry blender or two l=knives, cut in the 1 tablespoon of butter until the mixture resembles coarse crumbs. Sprinkle oat mixture on top of the muffin batter.

Bake for 20 to 22 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove the muffins from cups. So good served warm.

Yield: 12 muffins

Nutritional info per muffin with sugar: 152 calories. 4g fat (2g sat) 8mg cholesterol, 25g carbs, (3g fiber), 5g protein. Diabetic Exchanges: 1/5 starch, 1 fat.

Nutritional info per muffin with sugar substitute: Same as above except 134 calories, 20g carbs. Diabetic Exchange: 1 starch

recipe idea and photo from Diabetic Living

MEDITERRANEAN TUNA SALAD FROM UNITED HEALTH CARE

I recently received this recipe from my health insurance company. I hate tuna but it is a good healthy recipe for those who eat tuna so I am sharing it with you.

1 can (3-oz) solid white tuna in water, drained

1 tsp lemon juice

1 tsp extra-virgin olive oil

1/4 cup chopped cucumber

1/4 cup cherry tomatoes, halved

4 Kalamata olives, pitted and chopped

Chopped flat-leaf parsley, optional

Place tuna in a medium bowl. Flake into bite-size pieces. Add remaining ingredients to the bowl and gently stir to combine.

Serving suggestions: serve on a bed or lettuce, inside half an avocado, or inside a crust whole-grain or low carb roll.

Nutrition info is for the salad only: 163 calories, 9 g fat (1g saturated), 30 mg cholesterol, 394 g sodium, 4 g carbs, i g dietary fiber, 2 g sugar, 2 g protein

BLACK CHERRY DESSERT

1-quart black cherries

2 cups water
1 pkg (4-serving size) sugar-free cherry gelatin
1/2 cup chopped almonds
whipped cream for garnish

Pit the cherries and combine the pitted cherries in a saucepan with the water.  Cover over low heat until the cherries are just tender.  Drain the cherries thoroughly but reserve the liquid.  Pour the liquid into a 2-cup measuring cup and add enough water to make 2 cups.

In saucepan, heat the cherry liquid to boiling; remove from heat and stir in the gelatin.  Stir to thoroughly dissolve.  Chill until the mixture is of a consistency similar to egg whites.  Fold in the cherries and the almonds.  Pour into individual dessert dishes or a serving dish.  Chill until firm.  Garnish with whipped cream before serving.