CHICKEN 'N' BROCCOLI BRAID

2 cups cooked chicken breast, cubed

1 cup chopped fresh broccoli
1 cup shredded reduced-fat cheddar cheese
1/2 cup chopped red bell pepper
2 tsp dill
2 garlic cloves, minced
1/4 tsp salt
1/4 cup olive oil mayonnaise
1/4 cup plain Greek yogurt
2 tubes refrigerated reduced-fat crescent rolls
1 egg white, lightly beaten
1 tbsp slivered plain almonds

Preheat oven to 375 degrees. In a large mixing bowl, combine chicken, broccoli, cheese, red pepper, dill, garlic and salt. Stir in mayonnaise and yogurt. Unroll both tubes of crescent roll dough onto an ungreased baking sheet and press together forming a rectangle. Seal seams and perforations. Place chicken mixture down the center third of the dough. On each long side, cut dough 3-inches toward the center and about 1 1/2-inch intervals, forming strips. Bring one strip from each side of filling and pinch ends together to seal. Repeat the process until reaching the end. Pinch ends of loaf on both ends to seal in the mixture. Brush top with egg white and sprinkle almonds over the top. Bake for 15-20 minutes until the crust is golden brown and the filling is heated through.

Yield: 8 servings

Note: This is a file photo

This recipe contains a lot of bread so only one small serving per day is recommended for diabetics. The chicken, egg white and almonds make a reasonable serving okay for most diabetics.

PORK ROAST WITH ONIONS AND POTATOES

This recipe requires a 4-quart slow cooker for best results.

Approximately 3 lb boneless pork loin roast, trim off fat

1 large garlic clove, sliced
5 medium potatoes, washed, cubed, unpeeled
1 large onion, sliced
3/4 cup water (or tomato juice, if desired)
1 tbsp low-sodium soy sauce
1 tbsp cornstarch
1 tbsp cold water

Make slits in roast in insert slices of garlic. Place roast under broiler to brown. Put potatoes in slow cooker. Add 1/2 the onion slices. Place roast atop vegetables and cover with remaining onions. Combine water or juice with soy sauce and pour over roast. Place lid on slow cooker and cook on low about 8 hours. When ready to serve, remove roast and vegetables from cooker. Combine cornstarch and cold water. Add to the liquid in the slow cooker. Turn cooker to high until liquid is thickened. Slice meat and serve thickened liquid over the meat and vegetables.

This recipe has a few more protein grams than carbs so it is a good one for diabetics who want to enjoy some good old "meat and potatoes". Obviously, you can omit the potatoes if you are one who only counts carbs.

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HOMEMADE APPLE BUTTER

9 cups apples, peeled and cored

1 cup cider vinegar
6 cup Splenda or Stevia Granular
cinnamon to taste

Cook apples until tender; run through a blender or food processor. In a saucepan, mix apple pulp with the vinegar, Splenda, and cinnamon. Bring mixture to a boil and cook for 18 minutes. Pour mixture into hot sterilized jars and seal.

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CHUNKY BLACK BEAN-SWEET POTATO CHILI

 2 tsp olive oil

1 cup chopped onion
1 red bell pepper, diced
1 green bell pepper, diced
4 garlic cloves, minced
1 tsp chili powder
1 can (14-oz) fire-roasted diced tomatoes, do not drain
1 tbsp minced chipotle chilies
1 small (approx. 8 oz) sweet potato, peeled and chunked
1 can (15-oz) black beans, rinsed and drained
1/2 cup chopped cilantro, optional

In a large saucepan over medium heat, heat the oil. Add the onion and cook, stirring, for 5 minute. Add bell peppers, garlic, and chili powder; cook while stirring for about 2 minutes.

Add the tomatoes with juice, chipotle chilies and the sweet potato; bring to a boil. Cover the saucepan and simmer over medium-low heat for 15 minutes. Stir in the black beans; cover and simmer another 8 to 10 minutes or until sweet potatoes are tender. (Mixture will be thick. If you want, you can gradually stir in water to thin to your preferred consistency.)

To serve, sprinkle with chopped cilantro, if desired.

Yield: 4 to 5 servings

NOTE: By scrubbing the sweet potato well instead of peeling, you will retain more nutrients.

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Note: File Photo

PORK CHOPS WITH APRICOT GLAZE

4 boneless pork chops (about 1 1/4 lbs)

1/2 tsp salt, optional

1 tsp freshly ground black pepper
2 tbsp canola oil
2 tbsp apricot nectar
1/4 cup water
1/4 cup reduced-sodium soy sauce
1 garlic clove, minced
1/3 cup sugar-free apricot preserves
2 cups hot cooked brown rice*, optional

Sprinkle the salt and pepper evenly over the pork chops.  Heat the canola oil in a large skillet over medium-high heat.  Add the pork chops to the skillet and cook until browned on both sides, turning once.  This should take about 10 minutes.

In a small bowl combine the apricot nectar, water, soy sauce, garlic, and preserves; mix together well.

Pour the apricot mixture over the pork in the skillet and reduce the heat to low.  Cover skillet and simmer until the pork is cooked through, about 20 minutes depending on the thickness of the chops.

*Cauliflower rice may be substituted but no white rice!

Serve over the hot brown rice, if desired.  Add some steamed broccoli and you have a tasty, healthy meal.

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CHERRY BERRY PIE

Sugar-free pastry for a 2-crust pie

1 can (14.5-oz) pitted red tart cherries, undrained

1 pkg (12-oz) frozen raspberries, thawed

1 cup fresh blueberries, or frozen blueberries, thawed

1 cup Splenda OR Stevia Granulated

1/4 cup cornstarch

2 tbsp butter

Preheat oven to 375 degrees.

Line a 9-inch deep-dish pie plate with pastry; set aside.

Drain the cherries, raspberries, and blueberries (if frozen); reserve 1 cup of the juices. Set the berries and the juices aside.

In a medium saucepan combine the Splenda and the cornstarch; gradually stir in the cup of juices. Cook mixture over medium heat while stirring constantly. When mixture begins to boil, cook for 1 minute, stirring constantly. Stir in the butter, cherries, and berries. Allow to cool slightly and pour into the pie shell.

Top filling with the second pastry and place over the filling. Trim the crusts to even out if necessary. Fold the pastry under and crimp edges to seal. Cut some slits in the crust for steam to escape.

Bake pie 40 to 45 minutes or until the crust is golden brown and filling is bubbly. To prevent the edge from excess browning, cover with foil strips or a pie crust shield.

Cool completely on a wire rack. Cut into 8 wedges for serving.

Top with whipped cream or sugar-free vanilla ice cream, if desired.

NOTE: Desserts are for special occasions and should not be a regular part of most diabetic's diet. This pie recipe is okay for most diabetics from time to time.

(BTW Splenda is a low-FODMAP sweetener. If you aren't familiar with FODMAPs, check out my Grandma's Kitchen Medicine Cabinet blog - link shown on the right side of this page.)

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PRIMAVERA CHICKEN PIZZA

When you just have to have a pizza, make this healthy pizza rather than picking up the phone!

1 tube whole-grain refrigerated pizza crust*

olive oil nonstick cooking spray

2 tbsp shredded low-fat mozzarella cheese

1 small garlic clove, minced

2 tbsp lite Ranch salad dressing

1 pkg (6-oz) refrigerated cooked chicken breast strips, chopped

1/3 cup finely chopped red bell pepper

1/3 cup thinly sliced and diced red onion

1/2 cup torn baby spinach

1 1/2 cups shredded Italian-blend cheese

1 tsp pizza seasoning

Preheat oven to 400 degrees.

Lightly grease a 12-inch pizza pan or use a pizza stone.

Unroll dough onto the pan. Starting in the center, press out the dough to the edge of the pan. Lightly spray the crust with an olive oil cooking spray. Sprinkle the mozzarella cheese and the garlic over the dough.

Bake the dough 8 to 10 minutes or until lightly browned. Remove from oven and spread the Ranch dressing over the top. Top the dressing with the chicken, bell pepper, onion, and spinach. Sprinkle the Italian-blend cheese and the pizza seasonings over the top.

Return to oven and bake 9 to 12 minutes or until the cheese is melted and the pizza is hot.

Yield: 4 servings

*Use the Cauliflower Pizza Crust recipe on this site or a purchased cauliflower crust..

 Photo from Pillsbury used for reference

PUFF PASTRY CHICKEN POT PIE

2 tbsp butter

1 small onion, minced
1 pkg (8-oz) fresh sliced mushroom
1/2 tsp salt
1 pkg (10-oz) frozen mixed vegetables, thawed and drained
3 cups chopped or shredded rotisserie chicken
1 can reduced-sodium cream of chicken soup
2/3 cup low-fat milk
1 tbsp lemon juice
1 sheet frozen puff pastry, thawed

Melt butter in a large skillet over medium heat.  Add onion to the butter and cook, stirring occasionally, a few minutes until tender.  Add the mushrooms and salt to the onions.  Cook until the liquid evaporates and mushrooms are lightly browned.  Add the vegetables, chicken, soup, milk, and lemon juice; stir to blend well.

Pour the mixture into a 10-inch-deep dish pie plate that has been lightly sprayed with nonstick cooking spray.  Place the sheet of puff pastry and trim off excess pastry.  Bake at 375 degrees for 30 to 35 minutes or until the filling is bubbly and the crust is browned.

Yield: 6 servings

Note: The puff pastry makes this pot pie much better for a diabetic than a regular flour crust.  The chicken and mushrooms give this dish a good amount of protein versus carbs.

.file photo for reference

YUM-YUM CHERRY CHEWBILEES

I am often ask about dessert recipes you can make for family meals, dinner at grandma's, church functions, etc. I always encourage diabetics who are unable to skip desserts to take the dessert. You can feel comfortable having a piece of this while others will not even realize they are eating a "diabetic" dessert. One piece only!

 1 cup walnut pieces, divided

1 cup white whole-wheat flour

1/4 cup almond or coconut flour
1/4 cup Splenda Brown Sugar Blend
1/2 cup butter
1/2 cup unsweetened flaked coconut

Filling:
2 pkgs (8-oz ea) low-fat cream cheese, softened
2/3 cup Splenda
2 eggs
2 tsp vanilla extract
1 can (21 oz) no-sugar-added cherry pie filling

Preheat oven to 350 degrees. Grease a 13x9x2-inch pan; set aside.

Chop 1/2 cup of the nuts coarsely for garnish; set aside. Finely chop the remaining one-half cup of nuts. Combine the flour and Splenda Brown Sugar Blend. Cut butter into mixture until fine crumbs form. Add the finely chopped nuts and the coconut. Mix well. Remove 1/2 cup of mixture and set it aside. Press remaining crumb mixture into the bottom of prepared pan. Bake at 350 degrees for 12 to 15 minutes or until the edges are lightly browned.

To make the filling, beat cream cheese, Splenda, eggs and vanilla extract in a small mixing bowl at medium speed of electric mixer until smooth. Spread mixture over the hot baked crust. Return to the oven and bake for another 15 minutes. Remove from oven. Spread the cherry pie filling over the filling layer. Combine the coarsely chopped nuts and the reserved crumb mixture together. Sprinkle evenly over the cherry pie filling. Return to the oven and bake another 15 minutes. Remove from oven and allow to cool. Refrigerate for several hours before cutting into squares to serve.

file photo for reference

ACORN SQUASH WITH APPLES& & NUTS

1 acorn squash, cut* into 4 pieces, seeds removed

1 large Granny Smith apple, peeled, cored, diced

3/4 tsp Splenda brown sugar blend

1 tbsp butter, melted

1 tbsp chopped pecans or walnuts

1/4 tsp salt

1/4 tsp ground cinnamon

Place squash pieces in a slow cooker, peel side down.

In a small bowl, combine apples, Splenda brown sugar, butter, nuts, salt, and cinnamon. Scoop evenly into the squash wedges. Cover and cook on low setting 5 hours or half that on high setting. Squash is ready when skin begins to pucker and the flesh is fork tender.

*Before attempting to cut squash, place in microwave and cook on high 1 to 2 minutes. This will soften the skin so cutting will be easier.

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SLOW COOKER PORK AND PEPPER STEW

3 tbsp white whole-wheat flour*

3 garlic cloves, minced
1/2 tsp dried marjoram
1/2 tsp rubbed sage
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 1/4 lbs boneless pork loin, trimmed and cut into cubes of approx. 1-inch
2 tsp olive or canola oil
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1 1/2 cups canned crushed tomatoes
1/4 cup low-sodium chicken broth
Preheat broiler.
Spray a large, rimmed baking sheet with nonstick cooking spray.

In a medium bowl combine the flour, garlic, marjoram, sage, salt, and black pepper; add the cubed pork and toss to coat. Shake pork cubes to remove excess flour and place in a single layer on the prepared baking sheet. Reserve the flour. Drizzle the oil over the pork and broil 5-inches from the heat, turning frequently, until light brown (about 10 minutes).

Place the browned pork along with any juices to the slow cooker or crock pot. Stir in the bell peppers, tomatoes, chicken broth, and the reserved flour mixture until smooth. Place lid on the cooker and cook 3 to 4 hours on high or 6 to 8 hours on low, until the meat is tender.

Delicious served with brown rice, cauliflower rice or whatever works for you. 

*Diabetics should always avoid refined white flour. Always use a whole-grain flour, almond flour, etc. grain flour,

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GRAHAM CRACKER PIE CRUST FOR DIABETICS

1 1/4 cups graham cracker crumbs

3 tbsp Splenda OR Stevia granulated
6 tbsp butter, melted

Combine crumbs and Splenda in a medium bowl.  Stir in the melted butter until well blended.  Press mixture onto the bottom and sides of a 9-inch pie plate.  Chill 1 hour before filling with your favorite pie filling.

NOTE: This is not a sugar-free pie crust. The graham crackers have 6 grams of sugar per 5 tablespoon. By using the Splenda instead of sugar, this recipe becomes more diabetic-friendly than a regular graham cracker crust. Fill with a sugar-free filling.

If you don't want to use graham crackers, buy some sugar-free cookies and crush to make crumbs.

BREAKFAST BAKE

 Nonstick cooking spray

4 slices whole wheat bread (or your favorite low carb bread)

1/2 cup diced cooked lean ham

1/3 cup shredded reduced-fat cheddar cheese

4 eggs

2/3 cup fat-free milk

1/4 tsp black pepper

Lightly coat two 16- 20-oz baking dishes with cooking spray. Tear bread into bite-size pieces and divide evenly between prepared dishes. Add the ham and cheese.

In a medium bowl, whisk together eggs, milk, and pepper. Pour egg mixture evenly over bread and press lightly with the back of a spoon to thoroughly moisten bread. Cover and chill for 2 to 24 hours.

Preheat oven to 325 degrees. Bake casseroles, uncovered, for 30 to 35 minutes or until a knife inserted near centers comes our clean. Let stand 10 minutes before serving.

Yield: 2 servings

recipe idea and photo BH&G

CHOCOLATE DIPPED ORANGE SECTIONS

1 large orange, peeled and sectioned

2/3 cup sugar-free chocolate chips

Crushed nuts such as pecans, etc

Melt chocolate chips in microwave, stirring every few seconds, until completely melted and creamy. Place crushed nuts into a small bowl. Dip each orange section halfway into the melted chocolate. Immediately dip the chocolate end into the crushed nuts. Place on parchment or waxed paper until the chocolate is dry

Serve as a dessert or use as a snack.

recipe idea and photo  First for women 2023

CHICKEN WITH PINEAPPLE AND LEMON

1 can (20-oz) sliced pineapple in its juice

1 garlic clove, pressed
1 tbsp cornstarch
2 tsp Worcestershire sauce
2 tsp Dijon mustard
1 tsp dried rosemary, crumbled
3 whole chicken breasts, split
1 tsp salt
1 small lemon, thinly sliced

Preheat broiler.

Drain the pineapple; reserve the juice.  Combine the juice with the garlic, cornstarch, Worcestershire sauce, mustard, and rosemary. 
Arrange the chicken, skin side up in a shallow baking dish; sprinkle with the salt.  Broil until browned.

Stir the prepared sauce and pour over the chicken.  Bake at 400 degrees for 30 minutes.  Arrange the pineapple and lemon around the chicken and spoon sauce over all.  Bake an additional 5 minutes.
Yield: 6 servings
This dish has the natural sugar of the pineapple and juice.  However, the protein of the chicken gives you a good carb to protein ratio.

the file photo of this recipe

EASY CHOCOLATE TRUFFLES

2 cups sugar-free chocolate chips

1 teaspoon orange extract*
1 can sugar-free chocolate fudge frosting
1 cup unsweetened coconut**

Melt the chocolate chips in a medium saucepan over low heat, stirring constantly or melt in the microwave by heating 30 seconds, stir and heat a few more seconds, stir, and repeat until completely melted. Stir in the orange extract, blending well. Combine the chocolate chip mixture with the fudge frosting. Refrigerate until firm, one to two hours.

Place the coconut in a pie pan or shallow dish. Scoop the chilled chocolate mixture into 1-inch sized balls(mixture will be sticky). Roll the balls in the coconut until coated. Place each ball into foil or decorative candy cups, if desired or if giving as gifts. Store candy in the refrigerator.

Yield: 6 dozen truffles

*Other extracts may be used to suit your taste, ie peppermint, vanilla, banana, etc.
**Balls may also be rolled in very finely chopped nuts.

Note: If you have trouble controlling your blood sugar, you should probably go with the nuts rather than the coconut.  The nuts add protein to the candy.

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CILANTRO-PICKLED RED ONION

1/2 cup apple cider vinegar

1 tbsp granulated Splenda or your favorite sugar substitute

1 tsp kosher salt

1 garlic clove, halved

1 large red onion, sliced thin (2 cups)

2 tbsp roughly chopped fresh cilantro

1 tbsp extra-virgin olive oil

Combine vinegar, 1/2 cup water Splenda, salt, and garlic in a 16-oz jar, cover tightly with lid. Shake until Splenda is dissolved.  Add onion, cover with lid and let stand at least 20 minutes.

May be refrigerated up to two weeks. Just before serving, drain and toss with the cilantro and olive oil.

Yield 8 servings

This is a recipe I saw in Real Simple a few years ago and redid it to be more diabetic-friendly. The photo is theirs.

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DIED AND WENT TO HEAVEN CHOCOLATE CAKE

Note: Not all diabetics can enjoy cake. If you are one of those do not criticize those who can. Those who can must limit themselves to a small quantity on an occasional basis.

1 3/4 cups all-purpose flour (Note from Linda: I recommend diabetics use only whole grain flour such as white whole-wheat or their favorite low or no carb substitute. Sifting whole-grain flour will give you a lighter product)
1/2 cup Splenda or Stevia granular
1/2 cup Splenda brown sugar blend

3/4 cup cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/4 cups low-fat buttermilk
1/4 cup vegetable (I recommend olive oil)
1/2 cup Egg Beaters egg substitute (2 large eggs may be substituted)
2 1/2 teaspoons vanilla extract
1 cup hot strong black coffee

Directions:

Preheat oven to 350 degrees F.

Grease a deep cake pan or bundt with non-stick cooking spray, set aside.

Blend flour, SPLENDA® Granulated Sweetener, SPLENDA® Brown Sugar Blend, baking powder, baking soda, cocoa powder and salt in large mixing bowl.

Combine buttermilk, oil, EggBeaters, vanilla extract, and coffee in a small bowl.

Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes).

Pour batter into cake pan or bundt pan.

Bake for 35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5 minutes.

Source www.food.com for the original recipe which I have altered for us diabetics.

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LEMON AND PARSLEY LINGUINE

1/2 lb whole-wheat or your favorite low/no carb linguine

3 tbsp extra-virgin olive oil
2 medium cloves garlic, pressed
1 tsp finely grated lemon peel
2 tbsp chopped fresh flat-leaf parsley
2 tsp fresh lemon juice

2 tbsp shredded mozzarella cheese, optional

Cook linguine in large pot of boiling salted water until tender but firm, stirring occasionally. Drain, reserving 1 cup of the liquid.

Meanwhile heat the olive oil in a large skillet over medium heat. Add garlic and sauté until golden, approximately 1 minute. Add the lemon peel and cook about a half minute. Remove from the heat.

Add the well-drained linguine to the garlic skillet. Return to the heat and mix in the parsley. Add the lemon juice and 1/2 cup of the reserved liquid. Season with salt and pepper, if desired. Toss until heated through. Add more of the reserved liquid, if needed.

Sprinkle with the cheese, if using.

Yield: 4 servings

Notes: I suggest a small serving of lean meat for protein with this pasta.
Whole-wheat pasta works fine for me. My son-in-law who is also a diabetic uses vegetable pastas. Choose what works best for you!

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