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

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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.

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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!

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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

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HEALTHY BASIL BROCCOLI

1 bunch of fresh broccoli

2 tbsp extra-virgin olive oil
pinch of red pepper flakes
1 tbsp fresh lemon juice
1/4 cup fresh basil, finely chopped
sea salt
1 tbsp finely chopped garlic
1/2 cup quartered cherry tomatoes*
2 tsp lemon zest

Bring a large pot of water to a boil. 

Cut the broccoli florets off the stalks and peel the stems.  Cut stems into bite-sized pieces.

Add a pinch of the sea salt and the broccoli to the boiling water and blanch for 30 seconds. Drain and run cold water over the broccoli to stop the cooking process - broccoli should still retain its bright green color.

Heat the olive oil in a saute pan over medium heat.  Add the garlic and pepper flakes to the oil and sauté 30 seconds.  Add the tomatoes and a pinch of salt; sauté another minute.  Stir in the drained broccoli and 1/4 tsp of the sea salt, if needed; sauté 2 minutes.  Broccoli should still be firm.  Gently stir in the lemon juice, lemon zest, and the basil. 

*May substitute diced red bell pepper, if desired.

Serve immediately.
Leftovers may be stored in the refrigerator for 5 to 7 days in an airtight container.

Yield: 4 servings
Per serving: 125 calories, 7.7 grams total fat (1.1 saturated), 13 grams carbohydrates, 5 grams protein, 5 grams dietary fiber, and 125 mg sodium

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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, 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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PRIMAVERA PORK CHOPS

4 bone-in pork chops

2 slices turkey bacon, cut into pieces

3/4 lb fresh green beans, trimmed

2 tbsp water

1 tbsp reduced-sodium soy sauce

2 tsp canola or olive oil

3 tbsp no-sugar-added apple butter

3 tbsp water

1 cup cherry tomatoes

In large nonstick skillet cook the bacon according to the package directions; set aside.

While the bacon cooks, put the green beans into a 2-quart casserole dish with a lid. Add the 2 tablespoons of water and cook on high for 4 to 5 minutes, stirring once. Drain the beans and set aside.

Brush the soy sauce onto the pork chops. Using the same skillet you used for the bacon, heat the canola or olive oil over medium heat. Add the pork chops and brown them on both sides.

Once the chops are browned, add the apple butter and the 3 tablespoons of water and reduce the heat to low. Simmer the mixture and chops, covered, for 5 minutes.

Add the drained green beans, tomatoes, and cooked bacon to the skillet and cook, uncovered, around 5 minutes until heated through and chops are done.

4 servings of 1 pork chop and 1 cup of the veggie mixture.

Per serving: 307 calories, 7 g (3 g sat) fat, 83 mg chol, 309 mg sodium, 26 g carbs, 4 g fiber, 33 g protein

Diabetic exchanges: 1 veg, 1 1/2 carbs, 4 lean meat

Carb choices: 2

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YUMMY PUMPKIN WAFFLES

Pumpkin is healthy and should be eaten year-round.

1 cup white whole wheat flour

1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp ground cinnamon
1/2 tsp ground ginger
1/8 tsp ground nutmeg
2 tsp canola oil
1 tsp molasses
1/4 cup canned or cooked pumpkin
1 cup buttermilk
1 large egg
2 tbsp Splenda granulated
sugar-free maple-flavored syrup  or Swerve powdered sugar to sprinkle on top

Preheat the waffle iron according to the manufacturer's directions; spray lightly with nonstick cooking spray.

Combine the flour, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg in a large mixing bowl; set aside.

In a small mixing bowl, combine the canola oil, molasses, pumpkin, and buttermilk; set aside.

In a medium mixing bowl, whisk together the egg and Splenda until blended. Add the buttermilk mixture while whisking and whisk until blended. Add this mixture to the dry ingredients in the large bowl; stir just until moistened. Do not overmix!

Pour the batter into the hot waffle iron and bake approximately 5 minutes.

Serve the hot waffles with some butter and the maple-flavored syrup, if desired.

*Or omit and use a full cup of all-purpose flour.

Yield: 6 waffles
Per waffle: 160 cal, 5 g protein, 32 g carbs, 3 g (1 g sat )fat, 3 g sugar, 400 m sodium
Diabetic exchanges: 2 starches, 1/2 fat

Note: I personally recommend that diabetics eat a protein item with waffles or pancakes. Add a strip or two of bacon or a sausage pattie or link.

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BLUEBERRY BOTTOM PIE

Two or three decades ago I saw an old Jello advertisement for a blueberry bottom pie. I clipped it and saved it. Many years later I came across it after my diabetic diagnosis. It gave me the idea to make a diabetic blueberry pie. Following is the result of my experiment. It is pretty tasty.

This pie is a dessert, and not all diabetics can handle dessert. If this is not for you, I am sorry. Do not criticize those who can eat it. As with all other desserts, diabetics must use common sense and restrict their quantity. One piece per day. Share the rest with family and friends.

2 pkgs (4-serving size each) sugar free vanilla cook and serve pie filling and pudding mix, divided
1 1/4 cups low-fat milk
1 1/2 cups fresh blueberries, pureed down to 1 cup
1/2 tsp ground cinnamon (use a rounded teaspoon as cinnamon is good for blood sugar)
1 baked 9-inch sugar-free pie shell (best to make your own with white whole-wheat flour or your favorite low carb flour)

2 tsp grated lemon zest
3 1/2 cups frozen whipped topping, thawed (use lite or sugar-free whipped topping)
fresh blueberries for garnish, if desired

Combine 1 package of the pudding and pie filling mix with the 1/4 cup milk, the pureed blueberries, and the cinnamon. Cook and stir constantly over medium to medium-high heat until the mixture comes to a full boil. Pour the mixture into the baked pie shell; chill while you prepare the other pudding mix.

Prepare the other package of pudding and pie filling mix with the remaining cup of milk as the package directs. Stir in 1 teaspoon of the lemon zest. Pour pudding into a small bowl and cover with plastic wrap. Chill for about an hour until cold.

Fold 1 cup of the whipped topping into the vanilla pudding and spoon mixture over the blueberry mixture. Combine the rest of the whipped topping with the remaining teaspoon of lemon zest and spoon over the pie filling. Freeze for 1 hour or chill in refrigerator for at least 3 hours before serving.

Garnish with the fresh blueberries, if desired.

NOTE: You can make your own crust using crushed sugar-free vanilla wafers mixed with enough butter to hold shape pressed onto the bottom and up sides of a 9-inch pie pan, if desired.
This photo is from the old Jello advertisement.

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