HEIRLOOM TOMATO-FETA SALAD

8 small heirloom tomatoes

1/2 small red onion

1/2 bunch fresh dill

1/4 cup olive oil

3 tbsp vinegar

1 garlic clove

1/2 tsp dried oregano

1/4 tsp Dijon mustard

1/4 tsp salt (optional)

Bibb lettuce and crumbled feta cheese

Cut tomatoes into quarters. Roughly chop the onion. Mince the dill.

In a blender, pulse oil, vinegar, garlic, oregano, mustard and salt until smooth. Transfer mixture to a large bowl with the tomatoes, onion and dill 

.Layer lettuce in a in an even layer on a serving platter. Add the tomato mixture over the lettuce. Crumble the cheese overall.

Yield: 4 servings

Woman's World 2024

COLORFUL CHICKEN CASSEROLE

1 cup chopped celery

1 cup chopped green pepper

3/4 cup chopped onion

2 tbsp salt-free butter

1 cup low-fat chicken broth

1/2 cup frozen corn

1 cup frozen peas

1 tsp salt (optional)

1/4 tsp pepper

3 cups cubed cooked chicken

1 pkg (7-oz) whole wheat or a favorite low-carb elbow macaroni

1 jar (4 1/2-oz) sliced mushrooms, drained

1 cup (4-oz) shredded cheddar cheese

In a large skillet, sauté the celery, green pepper and onion in the butter until tender. Add the broth, corn, peas, salt, if using, and pepper. Heat mixture through. Stir in the chicken and elbow macaroni. 

Spray an 9x13-inch baking dish or pan and place mixture into the pan. Top with the mushrooms and cheese. Cover and bake 350 at degrees for 20 minutes. Uncover and bake another 10 minutes or until heated through.

Yield: 8 - 10 servings.

file photo of this recipe

ZUCCHINI & TOMATO FRITTATA

2 tbsp olive or canola oil 

1/2 tsp black pepper
1/2 tsp basil
1/2 tsp thyme
6 whole green onions, chopped fine
1 large egg
3 large egg whites
1 large zucchini, halved lengthwise and cut into slices
2 garlic cloves, finely minced
1 can (16-oz) low-sodium diced tomatoes, drained*
1 cup shredded mozzarella cheese

Preheat oven to 350 degrees.

In a nonstick 10-inch skillet that has an ovenproof handle, heat oil over medium heat about 1 minute. Add green onions and cook until soft. Be sure to cook uncovered. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper. Mix and cover, continuing to cook 3 minutes.

In a small bowl whisk together egg & whites; blend into the skillet and sprinkle with cheese. Place in the oven uncovered; bake just until set - about 5 minutes or until golden.

*Or use equal amounts of fresh tomatoes, chopped.

Yield: 4 servings
Per serving: 10 g carbs, 13 g protein

Note: This photo from the Food Channel is used for reference only.

This is not their recipe!

BAKED THREE-CHEESE BEEFY ZITI

Diabetics should not substitute regular pasta for the ones listed. It is important that diabetics avoid regular pastas.

1 pkg (12-oz) uncooked whole-grain (or your favorite low/no carb) ziti pasta

1 lb lean ground beef

1/2 cup sliced or button mushrooms, optional
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well.

In a large mixing bowl combine the cooked pasta with the browned beef and mushrooms, if using.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings

file photo for reference only

MUSHROOM BISQUE

3/4 b fresh mushrooms, sliced 

1 garlic clove, minced
1/3 cup onion, finely chopped
1/2 cup unsalted butter
2 tbsp fresh lemon juice
4 tbsp white whole-wheat flour (or your favorite no/low carb substitute)
1 tsp salt
4 cups low-sodium chicken broth
1/4 tsp freshly ground black pepper
2 cups fat-free half-and-half cream
fresh chopped parsley

In a 2-quart saucepan, melt the butter; add the mushrooms, garlic, and onion sautéing 5 minutes. Add the lemon juice. Blend in the flour then gradually stir in the broth. Add the salt and pepper. Cook soup, stirring constantly, until the soup is slightly thickened. Stir in the cream, heat thoroughly, but do not boil. Garnish with the chopped parsley.

Yield: 4 to 6 servings.

file photo

TURKEY LETTUCE CUPS

1 tbsp olive oil

1 lb lean ground turkey

1 tbsp grated peeled fresh ginger

1 garlic clove, minced

1/2 cup barbecue sauce

1/4 cup water

8 Bibb lettuce leaves

2 green onions, sliced

1 red jalapeno chili, sliced

In a 12-inch nonstick skillet, heat oil over medium-high heat. Add turkey, ginger and garlic; cook, stirring occasionally, until turkey is no longer pink, about 7 to 8 minutes.

Stir in the barbecue sauce and water, reduce heat to medium-low. Cook, stirring, until flavors blend, 5 minutes. Fill lettuce leaves with the turkey mixture. Top with the green onions and jalapeno slices.

recipe idea and photo Woman's World 2025

FRESH FRUIT TOPPED TOAST

1 slice whole-grain toast

1 tbsp nut butter

1 tbsp all-fruit (no added sugar) jam, optional

Fresh banana slices 

Fresh blueberries or raspberries, optional

Spread nut butter over the toast. Top with jam, if using. Sprinkle a few of the fresh berries overall, if desired.

recipe idea from Woman's World

GRILLED OREGANO-DIJON CHICKEN

2 boneless skinless chicken breasts

1/4 cup apple cider vinegar

2 tbsp Dijon mustard

1 tbsp chopped oregano

1 clove garlic, crushed

1 tsp grated lemon zest

Place chicken between 2 sheets of parchment paper, pound to even thickness. In bowl, mix vinegar, mustard, oregano, garlic and zest. Season to taste with salt (use lightly) and pepper. Add the chicken and turn to coat. Cover and chill, flipping 2 to 3 times, 2 hours.

Prepare grill for medium direct-heat cooking. Remove chicken from marinade and coat with olive oil cooking spray. Grill, turning once, until no longer pink in the centers, approximately 4 to 5 minutes per side.

Yield: 2 servings

file photo for reference only

CITRUS CHICKEN WITH ALMONDS

 Note: Almonds are a heart-healthy food and should be in everyone's diet. 

4 (1 lb total) boneless skinless chicken breasts
3 tbsp fresh orange juice
2 tbsp fresh lemon juice
1/2 cup chicken broth
3 tbsp Splenda granulated
1 1/2 tsp cornstarch
1 tbsp butter
1 tbsp chopped chives
1 tbsp chopped fresh parsley
1/4 cup raw sliced almonds, toasted

Preheat the oven to 425 degrees.

Place the chicken breasts on an ungreased baking sheet. Using 1 tablespoon of the orange juice, brush the chicken breasts. Place in the oven and bake at 425 degrees for 15 to 20 minutes or until cooked through.

In a small saucepan, combine the remaining orange juice, lemon juice and chicken broth.

In a small bowl, combine the Splenda and cornstarch; stir into the broth and juice mixture. Heat over medium heat until mixture starts to boil. Reduce heat to low and simmer for 8 to 10 minutes until slightly thickened. Remove pan from the heat; whisk in the butter. Stir in the chives and parsley.

To serve, place the baked chicken on serving platter. Pour the sauce over the chicken and sprinkle the toasted almonds overall.

file photo

BANANA NUT BREAD

3 large well-ripened bananas

1 egg or 1/4 cup egg substitute
1/2 cup sugar-free applesauce
1/3 cup low-fat milk
1/3 cup Splenda Blend
1 tsp. salt, optional
1 tsp. baking soda
1/2 tsp. baking powder
1 1/2 cups white whole-wheat flour
1/2 cup chopped walnuts or pecans

Preheat oven to 350 degrees. Mash bananas with a fork. Add egg, applesauce, milk, sugar or Splenda, salt, baking soda and baking powder to bananas. Mix well with fork. Slowly stir in the flour. Stir only until flour is moistened. Fold in chopped nuts. Lightly grease a loaf pan with cooking spray. Pour batter into pan. Bake 45 minutes or until a toothpick inserted near center comes out clean. Cool in pan for 5 minutes before removing to a cooling rack.

OAT BRAN PANCAKES

1 cup oat bran hot cereal, uncooked 

1/2 cup white whole wheat flour (or equivalent of your favorite no carb/low carb substitute)
1/4 cup Splenda Granular
1 tsp baking powder
1/2 tsp baking soda
dash of salt
2 cups buttermilk
1/4 cup egg substitute*

Heat a nonstick griddle or large skillet over medium to medium high heat.

In a large mixing bowl, combine the oat bran, flour, Splenda, baking powder, baking soda, and salt; set aside.

In a smaller mixing bowl, beat the buttermilk and egg substitute together using a wire whisk. Pour this mixture over the dry mixture in the other bowl. Stir mixtures together only until mixtures are just blended without large lumps.

Pour approximately 1/4 cup of the batter, per pancake, onto the hot griddle. Cook until pancakes are puffed, browned, and slightly dry around the edges. Flip and cook until the second side is browned.

Serve with your favorite low-sugar or sugar-free syrup, fresh fruit, etc.

*1/4 cup egg substitute is equal to 1 whole egg in a recipe.

Yield: 6 servings
Per serving: 130 calories, 20 g carbs, 7 g protein, 2 g (1 g sat)fat, 2 g fiber, 5 mg cholesterol, 4 g sugar
NOTE: The above nutritional information is for the pancakes only; does not included any toppings. 

FILE PHOTO

LEMON AND HERB CHICKEN BREASTS

4 (approx 1 lb total) boneless skinless chicken breast halves 

1 egg, beaten
white whole-wheat flour for coating chicken
3 tablespoons butter
1 envelope (from a 2 envelope box) Golden Herb with Lemon Soup Mix
1 cup water
4 lemon slices
Hot cooked brown rice or whole-wheat noodles(or your favorite low carb/no carb product)

Dip the chicken pieces in the egg then coat very lightly in flour.

Melt the butter in a 12-inch skillet over medium-high heat. Add the chicken breasts and brown in the butter.

Mix the soup mix with the water and add to the skillet with the chicken. Place a lemon slice on each chicken breast. Bring to a boil and simmer for 10 to 15 minutes or until the chicken in thoroughly cooked.

Serve chicken and sauce over the hot rice or noodles.

Yield: 4 servings

file photo for reference

ROASTED KIELBASA AND VEGETABLES

3 medium sweet potatoes, peeled and cut into 1-inch pieces

1 large sweet onion, cut into 1-inch pieces

4 medium carrots, cut into 1-inch pieces

2 tbsp olive oil

1 lb smoked kielbasa or polish sausage, cut into 1-inch pieces

1 medium yellow summer squash, cut into 1-inch pieces

1 medium zucchini, cut into 1-inch pieces

1/4 tsp salt

1/4 tsp pepper

Dijon mustard, optional

Preheat oven to 400-degrees.

Divide potatoes, onions, and carrots between two greased 15x10x1-inch baking pans. Drizzle with oil and toss to coat. Roast 25 minutes, stirring occasionally.

Add kielbasa, squash and zucchini to pans; sprinkle with salt and pepper. Roast 15-20 minutes longer or until vegetables are tender. Transfer to a serving bowl and toss to combine.

Serve with Dijon mustard, if desired.

Yield: 6 servings

TOH 2013

FAUX POTATO SALAD

1 medium head of cauliflower, broken into florets

1 medium carrot, chopped

2 hard boiled eggs, chopped

4 green onions, chopped

1 celery rib, chopped

1/4 cup pitted green olives, cut in half lengthwise

1/4 cup thinly sliced radishes

1/4 cup chopped dill pickle

3/4 cup fat-free or olive oil mayonnaise

1 tbsp Dijon mustard

1/4 tsp salt

1/8 tsp pepper

In a large saucepan, bring 1-inch of water to a boil. Add cauliflower florets, cook, covered, 5-8 minutes or until tender. Drain and rinse in cold water. Pat dry and place in a large bowl. Add carrot, eggs, onions, celery, olives radishes and pickle.

In a small bowl, combine the remaining ingredients. Add to the cauliflower mixture and toss to coat. Refrigerate until serving time.

Yield: 8 servings Per serving: 61 calories, 2g fat (trace of sat fat),54 mg cholesteral, 375 mg sodium (reduce by omitting salt), 7g carbs, 3g fiber, 3g protein

TOH 2018

ROASTED TOMATO SOUP WITH FRESH BASIL

3 1/2 lbs fresh tomatoes (approximately 11 medium), halved

1 small onion, quartered

2 garlic cloves, peeled and halved

2 tbsp olive oil

2 tbsp fresh thyme leaves

1 tsp salt

1/4 tsp pepper

12 fresh basil leaves, optional

Preheat oven to 400-degrees. Grease a 15x10x1-inch baking pan and place tomatoes, onion and garlic on the pan; drizzle with oil. Sprinkle with the thyme, salt and pepper; toss to coat.  Roast 25 to 30 minutes or until tender, stirring once. Cool slightly.

Process tomato mixture and basil leaves in batches in a blender until smooth. Transfer to a large saucepan; heat through. If desired, top with julienned basil.

Yield: 6 servings Per serving: 107 calories, 5g fat (1g sat), 0 cholesterol, 411 sodium (reduce or eliminate salt to cut back on sodium), 15g carbs, 4g fiber, 3g protein. Diabetic exchanges: 1 starch, 1 fat

Recipe and photo TOH 2009

PEANUT BUTTER CHOCOLATE CHEESECAKE CUPS

CRUST: 36 low-fat, sugar-free chocolate wafer cookies 

1/4 cup Splenda granular
5 tbsp light butter, melted

PEANUT BUTTER CENTER: 1/2 cup Splenda or Stevia granular
3 tbsp reduced-fat peanut butter
3 tbsp low-fat cream cheese

CHOCOLATE FILLING: 4 oz unsweetened chocolate
8 oz low-fat cream cheese
1 3/4 cup Splenda or Stevia granular
1/2 cup skim milk
1/2 cup egg substitute
1 tsp vanilla extract
2 oz sugar-free dark chocolate, melted; optional

Preheat oven to 350 degrees.

CRUST: Crush cookies into fine crumbs by placing in a large zip-lock type bag, sealing and crushing with a rolling pin. Place in small bowl, add Splenda and butter. Mix and set aside.

CENTER: Mix Splenda, peanut butter and cream cheese together well in a small mixing bowl and set aside.

FILLING: In a small saucepan, over low heat, melt unsweetened chocolate. Set aside. Place cream cheese and Splenda in small mixing bowl and beat until soft. Slowly add milk. Mix using a wire whisk, until smooth. Add melted chocolate and stir to mix. Add egg substitute and vanilla. Mix well.

TO ASSEMBLE: Place 24 mini foil baking cups on a sheet pan. Divide crust mixture evenly between the cups. Press into bottom of cups. Place 1/2 teaspoon of the peanut butter mixture in the center of each crust. Spoon chocolate filling into cups over the peanut butter mixture and crust. Firmly tap pan on countertop to get rid of any air bubbles. Bake 10-15 minutes or until slightly firm to touch. Chill 2 hours before serving. Drizzle melted chocolate over tops if desired.

file photo for reference

As I always say with "sweets" or dessert recipes, this will not work for all diabetics! If your blood sugar is under control and YOU know how to limit yourself to one or two a day, then give this a try and have a Reese's Cup-type candy to enjoy. Share with family, friends, co-workers, etc so you aren't tempted to over-indulge.

STRAWBERRY FUDGE BALLS

If you are looking for a Valentine treat, you might want to give this recipe a try. But diabetics remember this is a treat so quantity matters!

1 pkg (8 oz) light cream cheese, softened 

6 oz sugar-free chocolate pieces, melted
3/4 cup sugar-free cookies ie vanilla wafers or shortbread, crushed into crumbs
1/4 cup sugar-free strawberry preserves, seedless or strained
chopped plain almonds or pecans for rolling

Combine the melted chocolate with the softened cream cheese and mix until blended. Stir in cookie crumbs and preserves. Chill overnight. 

Remove from refrigerator and shape into 1-inch sized balls. Roll balls in the crushed nuts.

Note: May substitute cocoa powder for the nuts, if desired. Remember, however, that nuts are very healthy for diabetics.

file photo

LEMONY CHICKEN RICE SOUP

3 cans (13 to 14-oz each) condensed chicken broth

2 tbsp minced fresh parsley
1/2 tsp tarragon
1 tsp grated lemon peel
3 large eggs
1/3 cup lemon juice
2 cans (5-oz each) premium chunk white chicken, drained, shredded
1 cup cooked wild rice

In a medium saucepan, simmer the chicken broth with the parsley, tarragon, and lemon peel over medium heat for 15 minutes.

Meanwhile beat the eggs and lemon juice until light and frothy. Slowly beat in 1 cup of the hot broth then pour the mixture into the saucepan with remaining broth. Reduce the heat to low and add the chicken and rice. Stir constantly until the mixture thickens slightly, about 3 to 4 minutes. Do not boil the soup.

Yield: 4 servings

Note: File Photo shown with white rice, but diabetics should eat wild rice.

VENISON SWISS STEAK

2 lb venison round steak

1/4 cup white whole-wheat flour (or almond flour)
2 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp coconut or olive oil
2 medium onions, sliced
2 celery ribs, diced
1 cup sliced carrots
2 cups fresh tomatoes, chopped*
1 tbsp Worcestershire sauce

Combine the flour, salt, and pepper in a pie plate; dredge steak in the mixture.

Heat oil in a large nonstick skillet; add the steak and brown on both sides.

Place the browned meat in a slow cooker; add the remaining ingredients to the cooker.

Place lid on cooker and cook on low for 7 to 8 hours or until meat is tender and cooked through.

*May substitute low-sugar stewed tomatoes for the fresh tomatoes.

Yield: 6 servings
Per serving: 277 calories, 14 g carbs, 39 g protein
Diabetic exchanges: .5 starch, 2 vegetables, 4 very lean meat, 1 fat

file photo

TORTILLA-CRUSTED CHICKEN TENDERS WITH SOUTHWESTERN DIPPING SAUCE

Sauce:

1/4 cup mayonnaise

1/4 cup low-fat buttermilk

2 tbsp chopped fresh cilantro

2 tsp red taco sauce

1 tsp freshly squeezed lime juice

1/4 tsp garlic powder

1/4 tsp kosher salt

1/8 tsp dried oregano

1/8 tsp cumin powder

Chicken Tenders:

4 taco-size corn tortillas

4 tbsp white whole-wheat flour

3/4 tsp ground cumin

1/2 tsp salt

2 large egg whites, lightly beaten

1 tbsp low-fat milk

1 1/2 lbs chicken tenders

1/4 cup canola or olive oil

Sauce: In a small bowl, whisk together all ingredients. Cover and refrigerate until serving time.

Tenders: Tear tortills into pieces and place in a food processor. Process until turned into fine crumbs. Transfer to a bowl and mix with the flour, cumin and salt.

In a second bowl, whisk together the egg whites and milk. Dip chicken tenders into this mixture and then into the crumb mixture to coat.

In a large skillet, heat the oil over medium-high heat and add tenders to the skillet. Cook until the chicken has a crispy golden exterior and is cooked through, approximately 3 minutes per side. Immediately serve with the sauce.

Yield: 4 servings

This recipe is adapted from a 2013 TOH magazine.

file photo for reference

EASY BLUEBERRY PARFAIT

This is a "throw it together quickly" recipe for the busy diabetic. This parfait is made with ready-to-eat pudding cups but you can make your own if you want. It is a great treat for any diabetic but an especially fancy treat for children with diabetes.

4 containers (3 to 4-oz each) sugar-free ready-to-eat pudding
4 tsp no-sugar-added raspberry preserves
2 cups fresh blueberries
4 sugar-free vanilla wafers

Empty the puddings into a small bowl. With a rubber or silicone spatula, gently stir the preserves into the pudding.

To assemble the parfaits: Into each of 4 parfait glasses, place 1/4 cup of the fresh blueberries. Using half of the pudding mixture, top the blueberries. Top the pudding mixture with the remaining blueberries, then finish off with the remaining pudding mixture. Top each of the parfaits with a vanilla wafer.

BANANA SPLIT PIE

1 baked 9-inch sugar-free pie crust (there are several diabetic-friendly pie crusts on the market or make your own with your choice of low/no carb products)

1 pkg (4-oz) sugar-free instant vanilla pudding mix
2 cups low-fat milk
2 bananas, sliced
1 can (15-oz) can crushed pineapple in its own juice
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1/2 cup pecans, chopped

Drain the pineapple well and pour the juice over the bananas; drain.

In a bowl, pour the milk into the pudding mix and beat with a wire whisk 5 minutes or until thickened. Pour pudding into the prepared crust. Place the sliced bananas over the pudding. Sprinkle the pineapple over the drained bananas. Spread the whipped topping evenly over the pineapple and sprinkle the pecans over the top. Chill for at least an hour before cutting to serve.

For garnish purposes only, you may place a long-stemmed maraschino cherry in the center of the pie.

Yield: 8 servings (1 slice for you, share the rest) Diabetics should never eat dessert after a medium to high carb meal!

file photo

STRAWBERRY MUFFINS

This morning, I had fresh strawberries that I needed to use so I came up with these muffins.

1 egg

1/2 cup low-fat milk

1/4 cup olive or canola oil

1/3 cup sugar-free applesauce

1/2 to 1 tsp vanilla extract

1/2 cup Splenda granular (You may sub 1/2 cup sugar, if desired)

1 1//2 cups white whole wheat flour (all-purpose may be used)

2 tsp baking powder

1/4 to 1/2 tsp salt

Approximately 8 medium to large strawberries. cut-up

Preheat oven to 350 degrees.

In a 2-quart mixing bowl, beat egg. Add the milk, oil, applesauce and vanilla extract, mixing with a wire whisk. Using the whisk, stir in the Splenda until the mixture is well blended. In a small mixing bowl, combine the flour, baking powder and salt, stir into the wet mixture until well combined. Add the strawberries and mix in gently.

Grease a 12-cup muffin pan or line with paper liners. Divide the mixture evenly among the muffin cups. Place in the oven and bake at 350-degrees for approximately 20 minutes or until a wooden toothpick inserted in the center comes out clean.

Yield: 12 muffins

View insights

0 post reach

Like

Comment

Send

Share