CRUSTLESS PUMPKIN PIE

1 can (15-oz) pumpkin

1/3 cup Splenda* Granulated
1 tbsp honey, optional
1 1/2 tsp pumpkin pie spice
2 eggs, lightly beaten
1 tsp vanilla extract
3/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Lightly grease an 8-inch springform pan; set aside.

In a medium mixing bowl combine the pumpkin, Splenda, honey, and pumpkin pie spice. Add the eggs and vanilla extract; beat lightly just until combined. Gradually stir in the milk.

Pour the mixture into the prepared springform pan.

Bake at 350 degrees for 45 to 50 minutes or until the center appears set when gently shaken.  Remove from oven and cool on a wire rack for 1 hour. Cover and chill for at least 2 hours but up to 24 hours before cutting to serve.

To serve, loosen from sides of pan by running a thin metal spatula or knife around the edge; remove sides of pan.

Cut pie into 8 wedges to serve. Top each wedge with a dollop of sugar-free frozen whipped topping, thawed and sprinkled with cinnamon, if desired.

* Splenda measures the same as Stevia or even sugar, if you prefer those.

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APPLE UPSIDE-DOWN CAKE FOR DIABETICS

2 tbsp butter

1/2 cup sugar-free maple-flavored syrup
2 large baking apples
1/4 cup raisins, optional
1/2 cup sifted cake flour
1 cup white whole-wheat flour
3 tsp baking soda
1/2 tsp salt
1/3 cup no-sugar added applesauce
1/3 cup Splenda* granulated (Or Splenda Baking Blend if you can have some sugar)
1 tbsp milk
2 large eggs, well beaten
1 tsp vanilla extract
2/3 cup water

Preheat oven to 350 degrees.

Melt the butter in a 9-inch round cake pan, swirling to coat sides; add the maple-flavored syrup stirring to blend. Allow to cool while you peel, core, and slice the apples. Layer the apples over the maple-butter mixture in the cake pan. Sprinkle the raisins over the apples, if using. Set aside.

Combine the flours, baking soda, and salt in sifter and sift into a small bowl.

In medium mixing bowl or large mixer bowl, cream together the applesauce, Splenda, and milk. Beat in the eggs and vanilla extract. Add the flour mixture in small increments alternately with the 2/3 cup of water, beating after each addition. Gently pour the batter over the apples and raisins in the pan. Gently spread batter to even and level. Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean. Turn out onto serving platter immediately after removing from oven.

* Splenda measures the same as Stevia or even sugar, if you prefer those.

NOTE: I do not use raisins. I substitute chopped pecans for the raisins as that is actually better for a diabetic. Also, I can't stand raisins!

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SPIRAL HAM WITH A DIABETIC ORANGE GLAZE

1 fully cooked spiral sliced ham (approx 8-9 lbs)

2 cups water
1/2 to 3/4 cup Splenda Brown Sugar Blend
1/4 cup no-sugar-added orange juice
1 cup Splenda sweetened orange marmalade
1/4 cup Dijon mustard

Preheat oven to 375 degrees.

Place the ham, cut side down, on a rack in a large roasting pan.  Pour the water into the pan; cover the ham with an aluminum foil tent.  Bake1 and 1/2 hours.

Meanwhile, in a small mixing bowl, whisk together the Splenda, orange juice, marmalade, and Dijon mustard.  Set mixture aside.

Remove the ham from oven and remove the foil tent.  Liberally brush the glaze mixture over the surface of the ham using 3/4 cup.  Leave the foil off and return ham to the oven for another half hour or until internal temperature is 140 degrees on a meat thermometer.

Remove from oven and let stand for 10 minutes before serving.  Place quartered oranges around ham to garnish, if desired.

Serves around 25

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ITALIAN CHICKEN ARTICHOKE SOUP

1 tbsp canola oil

1 cup chopped onion
1 tsp dried oregano
4 cups fat-free, reduced-sodium chicken broth*
1 can (14-oz) no-salt-added diced tomatoes, do not drain
2 cups water
6 tbsp minute brown rice
1/4 tsp salt
1 1/2 cups diced cooked boneless skinless chicken breast meat
1 pkg (9-oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped Italian parsley
Fresh ground black pepper, optional
4 tsp grated Parmesan cheese

Heat canola oil in soup pot over medium heat for 1 minute. Add the onion and oregano; stir and cover. Cook, stirring occasionally, for 3 minutes or until onion starts to soften and turn translucent. Stir in the broth, water, tomatoes, rice and salt. Reduce heat to simmer and simmer for 10 minutes, stirring occasionally, until the rice is tender.

Add the chicken and the artichoke hearts to the soup. Simmer another 3 to 4 minutes, just until heated through. Stir in the chopped parsley. Season to taste with fresh ground black pepper, if desired. Divide into 4 soup bowls ad sprinkle a teaspoon of the grated Parmesan over each bowl.

*May substitute vegetable broth, if desired.

Yield: 4 servings
Per serving: 322 calories, 30 g protein, 33 g carbs, 7 g (1 sat) fat, 55 mg cholesterol, 527 mg sodium Bonus: 380 mg omega-3s!

BREAKFAST PANINI

4 slices whole-grain bread (or low-carb bread) of your choice

1/4 cup chopped bell pepper

1 thinly sliced green onion

1/3 cup cooked ham, chopped

2 eggs or 1/2 cup egg substitute

freshly ground black pepper to suit taste

2 slices reduced-fat cheese of your choice

nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect carb to protein ratio for us diabetics. Nutritional info based on whole-grain bread.

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SPLENDID BLUEBERRY CHEESECAKE BARS

CRUST:

1 1/4 cups graham cracker crumbs*
1/4 cup Splenda Granular
1/3 cup butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking pan with nonstick cooking spray; set aside.

Combine the graham cracker crumbs, Splenda granular and butter; mix together well. Firmly press the mixture onto the bottom of the prepared pan. Bake at 350 degrees for 5 minutes. Remove from oven and set aside.

FILLING:
12-oz cream cheese, softened
2/3 cup Splenda Granular
2 large eggs
1/3 cup sour cream
2 tsp vanilla extract
3/4 cup fresh blueberries

TOPPING:
1/4 cup sugar-free apricot preserves
1 tbsp water

With an electric mixer, beat cream cheese at medium speed until smooth. Gradually add the Splenda, beating until well blended. Add eggs, one at a time, beating well after each addition. Add the sour cream and vanilla, beating just until blended. Gently stir in the blueberries. Pour the mixture over the crust in the pan. Bake for 30 to 35 minutes or until firm. Remove from the oven and cool on a wire rack for 30 minutes. Cover and chill in the refrigerator for 2 hours.

Combine the preserves with the water in a small saucepan. Cook mixture over medium heat, stirring constantly until the preserves melt. Spread over the filling. Cut into twenty bars before serving.

*If you are worried about the sugar in the graham crackers, substitute some sugar-free butter cookies, crumbled fine.

For this dessert to be healthier, use reduced-fat cream cheese and reduced-fat sour cream. This will not hurt the recipe.

This is a Splenda recipe so we use their product in the recipe. However, if you do not use Splenda, you can use an equal amount of Stevia or even Sugar (if your body can handle it).

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HEALTHY BRAN MUFFINS

1/4 cup unsweetened applesauce
1/4 cup egg substitute (or 1 egg)
1 1/2 cups low-fat buttermilk
3 tbsp canola or olive oil
2 tsp vanilla extract
dash of salt
1/4 cup instant low-fat milk powder
3/4 cup Splenda (or Stevia) Granulated*
1 cup wheat bran, divided
1 1/2 cup white whole-wheat flour**
1 1/2 tsp baking soda
1 tsp ground cinnamon
2 tbsp flaxseeds
2 tbsp raisins, optional

Preheat oven to 350 degrees.
Line 12 muffin cups with paper baking liners.

In a large mixing bowl blend the applesauce, egg substitute, buttermilk, oil, vanilla, salt, milk, and Splenda together using a wire whisk.

Reserve 2 tablespoons of the wheat bran and set aside.  Add remaining wheat bran, flours, baking soda, and cinnamon to the applesauce mixture; stir well to blend.  Mix in the flaxseeds and raisins, if using.

Fill each of the muffin cups 2/3s full of batter.  Sprinkle the reserved wheat bran over the tops of the muffin batter.

Bake at 350 degrees for 20 to 25 minutes or until a wooden toothpick inserted in the centers comes out clean. 

* May use an equal amount of sugar, if you can use sugar.

**May use all-purpose flour although I recommend diabetics always use whole grains instead of refined ones.

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PANKO CRISPY FRIED CHICKEN

2 cups low-fat buttermilk
2 tbsp hot pepper sauce
2 tbsp Dijon mustard
1 large egg
1 1/2 tsp oregano
1 1/2 lbs (8) thin-sliced chicken breast cutlets
2 cups panko breadcrumbs*
1/2 tsp salt
1/2 tsp black pepper
1 1/2 quarts canola or olive oil for frying**

In a large glass bowl, whisk together the buttermilk, hot pepper sauce, Dijon mustard, egg, and 1/2 teaspoon of the oregano. Add the chicken cutlets to the marinade and turn to coat. Cover with plastic wrap and refrigerate 1 to 2 hours.

In a shallow dish toss together the panko breadcrumbs, salt, pepper and remaining oregano; set aside.

In a deep pot to avoid hot splatters, heat oil over medium heat until it reaches 350 degree or until crumbs sizzle when dropped into the oil. One at a time remove chicken cutlets from the marinade, shaking off the excess. Coat each cutlet with the bread crumb mixture. Discard marinade--do not reuse.

Add two to three cutlets to the hot oil, depending on size of cutlets. Fry for 3 to 4 minutes or until lightly browned. Transfer to a paper towel-lined platter or cookie sheet; keep warm. Let oil reheat then proceed to fry the remaining cutlets.

*You may substitute low carb breadcrumbs, if you desire.

**You may eliminate the oil by using an air fryer

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MANGO-COCONUT COFFEE CAKE

1 1/4 cup + 1 tbsp white whole-wheat flour, sifted, divided
1/2 cup Splenda Baking Blend (Use Splenda or Stevia Granulated if your sugar is hard to control!)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground nutmeg
1 beaten egg
2/3 cup plain fat-free yogurt
2 tbsp coconut oil
1 tsp vanilla
1 medium mango, peeled, seeded, finely chopped (should be around 1 cup)
2 tbsp unsweetened flaked coconut

Preheat oven to 350 degrees.
Lightly grease and flour a 9-inch round cake pan; set aside.

Stir the 1 cup of flour, Splenda, baking powder, baking soda, salt, and nutmeg together in a large bowl.  Make a well in the center of the mixture and set aside. 

In a small mixing bowl, stir the egg, yogurt, oil, and vanilla together until blended.  Add the egg mixture to the well in the flour mixture.  Stir together just until moistened - the batter will be lumpy.  Toss the mango with the remaining tablespoon of the white whole-wheat flour and stir into the batter.  Spread cake batter into the prepared cake pan.  Sprinkle the coconut over the top of the batter.

Bake cake at 350 degrees for 30 to 35 minutes until a wooden toothpick inserted in center comes out clean.

Cake is best served slightly warm.

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DIABETIC BLUEBERRY CORN MUFFINS

This recipe for Blueberry Corn Muffins is great for anyone but especially so for the diabetic who loves bread. As long as we diabetics eat these in moderation, we can satisfy our bread craving from time to time. Make these in mini muffin pans and use for taking to pitch-ins, when you have guests, or freeze in freezer bags to pull out and have one to three at a time.

1 3/4 cups white whole-wheat flour
1/2 cup yellow cornmeal
1 1/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup Splenda or Stevia granular*
1/2 cup butter, softened
1/3 cup egg substitute
2 tsp vanilla
1 cup low-fat buttermilk
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray an 18-24-cup mini muffin pan with nonstick cooking spray or line cups with mini paper liners; set aside.

In a medium mixing bowl combine the flour, cornmeal, baking powder, baking soda, salt and sweetener. In a large mixing bowl, blend the butter until light and fluffy. Slowly add the egg substitute. Scrape down the sides of the bowl and continue to mix until the butter forms small lumps. Add the vanilla and buttermilk to the butter mixture; mix well. Add the dry ingredients to the wet ingredients in three separate batches, mixing well and scraping down bowl after each addition. Gently fold the blueberries into the batter. Scoop the batter into the prepared muffin cups, filling each almost to the top. Bake in the preheated 350-degree oven for approximately 20 minutes or until done.

*3/4 cup granulated sugar may be used for non-diabetics. 

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BLUEBERRY SMOOTHIE

This Blueberry Smoothie is recommended for diabetics who are trying to lose belly fat!

1 cup fat-free milk*
6-oz nonfat plain yogurt
1 cup frozen blueberries
1 tbsp flaxseed oil

Put the milk, yogurt, and frozen blueberries into a blender container. Blend for 1 minute. Pour the mixture into a glass and stir in the flax seed oil.

Note: *Soy milk may be substituted for the fat-free milk.

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PORK, SWEET POTATO, AND APPLE STEW

3 lbs boneless pork shoulder, cut into 1 1/2-inch pieces, patted dry with paper towels

1 tbsp fennel seeds, crushed

salt and pepper, to your taste

1/4 cup olive oil

10 cups chicken stock

5 thyme sprigs, plus thyme leaves for serving optional

1 bay leaf

2 lbs sweet potatoes, cut into bite-size pieces

2 med. fennel bulbs, chopped

1 medium Gala or Honeycrisp apple, seeded cored chopped

3 tbsp Dijon mustard

2 tbsp cornstarch

Season pork with fennel seeds, salt and pepper. Heat oil in a large Dutch oven or pot over medium-high heat. Brown pork in two batches, turning occasionally, until golden brown all over, 10-14 minutes. Discard fat and return pork to Dutch oven.

Add stock, thyme, and bay leaf. Bring to a boil, then reduce heat to a strong simmer. Cook, loosely covered, until pork is very tender and falling apart, about an hour. Skim and discard any fat.

Add sweet potatoes, fennel and apple. Bring to a boil, then reduce to a strong simmer. Cook, loosely covered, until pork is very tender and vegetables are almost tender, 15-18 minutes.

Whisk together mustard and cornstarch in a small bowl. Transfer 1/4 cup broth to mustard mixture and whisk until smooth. Add to the pot and cook, stirring, until broth is slightly thickened and vegetables are fork-tender, 3 to 5 minutes. Season with salt and pepper. Serve topped with thyme leaves, if desired.

Yield: 6 to 8 servings

recipe basics and photo -Country Living 2025

PUMPKIN OATMEAL RAISIN NUT COOKIES

2 cups white whole wheat flour

1 1/3 cups quick oats
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1 cup butter, softened
1/2 cup Splenda Granular
1/2 cup packed Splenda Brown Sugar Blend
1 cup canned pumpkin or cooked pumpkin puree
1 large egg
1 tsp vanilla extract
3/4 cup chopped walnuts or pecans
3/4 cup raisins, optional (I omit)

Preheat oven to 350 degrees.
Spray baking sheets with nonstick cooking spray; set aside.

In a medium bowl combine the flour, oats, baking soda, cinnamon, and salt; set aside.

In a large mixer bowl beat butter, Splenda both white and brown, until light and fluffy. Add pumpkin, egg, and vanilla extract mixing well. Add the flour mixture and mix in well. Stir in the nuts and raisins. Drop the cookie dough by rounded tablespoons onto the prepared baking sheets.

Bake at 350 degrees for 14 to 16 minutes until cookie are lightly browned and set in the centers. Allow to cool on baking sheets for a couple of minutes then remove to wire racks to cool completely.

Yield: 4 dozen cookies
Diabetics should be limited to 2 cookies a day!

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PICADILLO PITA WEDGES

1 lb lean ground beef or chicken

1 (16-oz) jar salsa

1 medium onion, chopped

1/2 cup raisins

1/4 cup chopped pimiento-stuffed olives

2 tbsp red wine vinegar

3 garlic cloves, minced

1/2 tsp ground cinnamon

1/2 tsp ground cumin

1/4 cup toasted slivered almonds

Toasted slivered almonds

Toasted whole wheat pita wedges

In a large skillet, cook meat until browned. Drain off any fat and place meat in a 3 1/2 to 4-quart slow cooker. Add the salsa, onion, raisins, olives, vinegar, garlic, cinnamon and cumin.

Place lid on cooker and cook on low 6 to 8 hours or on high 3 to 4 hours. Stir in the 1/4 cup toasted slivered almonds. Sprinkle with the additional toasted slivered almonds and serve with the toasted pita wedges.

Serving size of 1/4 cup with 4 pita wedges = 127 calories, 5 g fat (1 sat), 257 mg sodium, 13 g carbs, 9 g protein.

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EASY HEALTHY PIZZA DOUGH

1 cup white whole-wheat self-rising flour

1 cup plain Greek yogurt

Mix together in a bowl until a ball forms.  Remove to a lightly floured surface and knead about 5 minutes or so until elastic.  Shape onto a pizza pan, add toppings and bake at 425 degrees until browned.

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FENNEL ASPARAGUS QUICHE

1 sugar-free pie crust, unbaked

1 lb fresh asparagus, cut into pieces approx. 1-inch long
1 medium-sized fennel bulb
1/2 cup chopped yellow onion
3/4 cup fat-free milk
2 tbsp flour
3 eggs
1 tsp basil
1/2 tsp salt
dash of fresh ground black pepper
1 cup shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.
Line a 9-inch pie plate or quiche pan with the pie crust. Crimp edges as desired. Using a fork, prick the crust on bottom and sides. Line crust with a double thickness of regular aluminum foil or one thickness of heavy-duty foil. Bake at 425 degrees for 8 minutes. Remove foil and back another 4 minutes or until dry and set. Remove crust from the oven and lower the oven temperature to 375 degrees.

Trim top off the fennel and save a few leaves for garnish. Thinly slice bulb. In a medium covered saucepan, cook the fennel, asparagus, and onion in enough boiling water to cover for about 5 minutes, just until tender.

In a medium bowl, using a wire whisk, combine the milk and flour until smooth. Add eggs, basil, salt, and pepper, whisking to combine.

Spoon the vegetable mixture into the crust. Sprinkle the cheese over the vegetables then slowly and gently pour the egg mixture overall. Bake at 375 degrees for approximately a half hour or until the center is set and a knife inserted comes out clean.

Chop the reserved fennel leaves to garnish top.

Note: If crust should start to become too brown, cover edge with a strip of aluminum foil.

Yield: 6 servings
Per serving: 290 calories, 15 g (6 sat) fat, 122 mg cholesterol, 524 mg sodium, 28 g carbs, 3 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 starch, 1 meat, 1 1/2 fat. Carb choices: 2

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APPLE-WALNUT CAKE

Remember this is a dessert and should be treated as such. Make this and share it with family, friends, co-workers, etc. No more than 1 piece a day for the diabetics.

3/4 cup white whole-wheat flour
2 tsp baking powder
1 1/2 tsp apple pie spice
3/4 tsp salt
2 1/2 cups chopped Granny Smith apples
3 tbsp packed Splenda Brown Sugar Blend
3/4 cup Splenda Granulated
4 1/2 tbsp butter, melted
3/4 cup fat-free milk
3 large eggs
1 1/2 tsp vanilla extract
1/2 cup chopped walnuts

Preheat the oven to 350 degrees. Spray a 9-inch square baking pan with nonstick cooking spray; set aside.

In a small bowl combine the flours, baking powder, apple pie spice, and salt; set aside.

Place the apples in the prepared baking pan. In a medium bowl beat the Splenda Brown sugar blend, Splenda granulated, and butter in a medium bowl with a wire whisk until well blended. Whisk in the milk, eggs, and vanilla extract. Stir in the flour mixture until smooth. Pour the batter over the apples. Sprinkle walnuts over the batter.

Bake at 350 degrees for 45 to 55 minutes or until a knife inserted in the center comes out clean and the apples are tender. Cool in pan for 10 minutes before cutting to serve. Serve while warm and should there be any leftovers, refrigerate them.

Yield: 9 servings.

Serve with a dollop of whipped cream or a small scoop of sugar-free frozen yogurt. 

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VEGGIE CHOPPED SALAD

3 cups finely chopped fresh broccoli

3 cups finely chopped cauliflower

3 cups finely chopped celery

2 cups frozen peas, thawed

6 bacon strips, cooked and crumbled

1 1/3 cups olive oil mayonnaise 

1/4 cup granular Splenda or Stevia

2 tbsp grated Parmesan cheese

1 tbsp cider vinegar

1/4 tsp salt, optional - I omit

3/4 cup unsalted peanuts 

In a large bowl, combine the first 5 ingredients.

In a small bowl, mix together the mayonnaise, sweetener, cheese, vinegar and salt, if using, until well blended. Add to the salad mixture, toss to coat. Just before serving, stir in the peanuts.

Yield: 12 servings

I got the initial idea for this salad from a 10-year-old magazine.

I redid it to be diabetic friendly.

 

EASY NO KNEAD DINNER ROLLS

As with all breads, diabetics should eat with a protein item and only one roll per meal. Most diabetics can get by with this. Only you know your body and what you can tolerate. A roll should only be eaten with a very low carb meal.

2 pkgs dry yeast
2 cups warm water
1 egg, beaten
1/3 cup sugar
1/3 cup Splenda granular
1/3 cup shortening
2 tsps salt
4 1/2 to 5 cups bread flour
2 cups white whole-wheat flour
melted butter for brushing hot rolls, optional

Dissolve the yeast in the warm water; stir in the egg. Add the sugar, Splenda, shortening, salt and at least 4 1/2 cups of the bread flour and the whole-wheat flour. If the dough seems too thin, add up to another 1/2 cup of flour. Cover bowl with foil and refrigerate for 2 hours. Make into rolls and place in a pan that has been sprayed with nonstick cooking spray. Cover pan with a towel and set in a warm place; let rise for 1 to 1 1/2 hours. Bake at 400 degrees for 10 minutes or until browned. Immediately after removing from the oven brush with melted butter.

Note: Sprinkle buttered top with some cracked black pepper or sesame seeds for a unique touch.

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CHICKEN LETTUCE ROLL-UPS

1 lb boneless skinless chicken breasts cut into small cubes

2 tbsp hoisin sauce
2 tbsp rice wine vinegar
1 tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
4 scallions, chopped
1 1/2 cups shredded carrots
1 garlic clove, minced
1 tbsp finely chopped fresh ginger
1/4 cup water
1/2 cup walnuts, toasted and chopped
1 cup sliced water chestnuts
12 Bibb lettuce leaves

In a large bowl combine the hoisin sauce, vinegar, soy sauce, and the sesame oil; stir in the chicken.
Toss to coat chicken well.  Set aside and let marinade for 10 minutes.

Spray a 10 or 12-inch nonstick skillet and heat over medium heat.  Add the chicken, saving the marinade.  Cook chicken for 5 minutes, stirring until browned.  Add the scallions, carrots, garlic, and ginger; cook 3 minutes or until veggies are tender.  Stir in the reserved marinade and the water; bring to a boil and cook 2 minutes or until thickened, stirring constantly.  Stir in the walnuts and water chestnuts.

Divide the lettuce leaves putting 3 leaves on each of 4 serving plates.  Fill each leaf with 1/4 cup of the chicken mixture.  Roll mixture in lettuce to eat.

Yield: 4 servings of 3 roll-ups.
Per serving: Approximately 293 cal, 13 g carbs, 16 g pro, 13 g fat (2 g sat fat), 3 g fiber

LINDA'S SPLENDA BANANA NUT BREAD

1/4 cup butter

1/4 cup unsweetened applesauce
1 cup Splenda or Stevia Granulated
2 large eggs or 1/2 cup egg substitute
2 1/2 cups whole-wheat flour
1 tsp (do not skimp) baking powder
1 tsp baking soda
1/2 cup tap water
3/4 tsp salt (1/2 will work)
1 very full cup mashed ripe bananas
1/2 cup chopped pecans or walnuts
3/4 tsp vanilla extract

Preheat oven to 375 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the butter, applesauce, Splenda, and eggs; blend until creamy.

In a small mixing bowl combine the two flours with the baking powder, baking soda, and salt; set aside.

In another bowl mix the bananas, water, vanilla, and nuts together.  Alternate beating the flour mixture and the banana mixture into the creamed mixture until well combined.

Place the batter into the prepared loaf pan and bake at 375 for around 45 minutes or until a wooden toothpick inserted near the center comes out clean.  Cool in pan on wire rack for 2 or 3 minutes then remove from pan and cool completely on wire rack.

EGGS BENEDICT IN A HEALTHY DIABETIC-FRIENDLY STYLE

3 tbsp light sour cream

2 tsp fat-free milk
1 tsp Dijon mustard
2 eggs
1 whole-wheat English muffin, split
2 ounces reduced sodium fully cooked ham, sliced thin
2 thick tomato slices
1 tsp snipped fresh chives, if desired for garnish

Preheat broiler.

To make the sauce, combine the sour cream, milk, and mustard in a small bowl and set aside.

Lightly grease a medium skillet, fill skillet halfway with water.  Bring water to boiling; reduce heat to simmering. Bring 1 egg into a small dish.  Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible.  Repeat with the remaining egg, positioning so the eggs don't touch.

Simmer, uncovered, 3 to 5 minutes or until the egg whites are completely set and the yolks begin to thicken.  Meanwhile, place the muffin halves, cut sides up, on a baking sheet and broil 1 to 2 minutes until toasted.  Top each of the muffin halves with half the ham slices and 1 of the tomato slices.  Broil about another minute until the ham and tomato are heated through.

To serve, using a large, slotted spoon, remove eggs from the skillet and place atop the tomato slices.  Spoon the sour cream sauce over the tops of the muffins.  Sprinkle snipped fresh chives over the top, if desired.

Yield: 2 servings of approximately 200 calories, 8 g fat (3 g sat), 230 mg chol, 500 mg sodium, 17 g carbs, 2 g fiber, and 15 g protein each.
Diabetic Exchanges per serving: 1 starch, 2 lean meat, 1 fat.
Carb Choices: 1

DIJON PORK MEDALLIONS

1 (1 lb) pork tenderloin

1 1/2 tsp lemon-pepper seasoning

2 tbsp butter

2 tbsp lemon juice

1 tbsp Worcestershire sauce

 1 tsp Dijon mustard

1 tbsp minced fresh parsley

Cut pork into eight slices, lightly pound with a meat mallet to 1-in thickness. Sprinkle with seasoning.

In a large nonstick skillet, heat butter over medium heat. Add pork and cook around 4 minutes per side or until a meat thermometer reads 145-degrees. Remove from pan and keep warm.

Add the lemon juice, Worcestershire sauce and mustard to skillet and cook 3 to 4 minutes, stirring to loosen browned bits from pan. Serve with the pork and sprinkle with parsley.

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SAUTEED BRUSSELS SPROUTS WITH WALNUTS AND RED ONION

2 pints Brussels sprouts

2 tbsp salted butter

1/2 tsp salt (omit if using salted butter)

1/2 tsp freshly ground black pepper

2 tbsp chopped walnuts

2 tbsp minced red onion

Grated rind from 1/2 of a lemon

1 tbsp lemon juice

Trim bases off Brussels sprouts. Cut sprouts in half and place, flat side down, on a cutting board. Cut into fine shreds, starting at the base.

Heat butter in a 10-inch skillet over medium heat. Add Brussels sprouts, salt, black pepper, chopped walnuts, and red onion. Sauté mixture until sprouts are crisp tender. Remove from heat and stir in grated lemon rind and lemon juice. Serve immediately.

Yield: 6 servings

Recipe and photo Country Living 2000

 

MINI CHOCOLATE CRUSTED CHEESECAKES

3/4 cup sugar-free chocolate wafer crumbs

1 pkg (8-oz) fat-free cream cheese, softened
1 pkg (8-oz) reduced-fat cream cheese, softened
1/2 cup Splenda Granulated
3 large eggs, separated
1 tsp vanilla
Fresh berries for garnish, optional

Preheat oven to 350 degrees.  Lightly spray 36 mini-muffin cups with nonstick cooking spray.  Sprinkle each with 1 teaspoon of the chocolate wafer crumbs.  Turn pans upside down to discard excess; set pans aside.

In mixing bowl beat the cream cheeses at high speed with an electric mixer until creamy.  Gradually add the Splenda and beat at medium speed for about 2 minutes until light and fluffy.  Add the egg yolks and the vanilla then beat at low speed just until blended.

Beat the egg whites until stiff peaks form.  Gently fold the egg whites into the cream cheese mixture.  Spoon evenly into the muffin cups.  Bake at 350 degrees for 15 minutes.

Topping:
1/2 cup fat-free sour cream
1 tbsp Splenda Granulated
1/2 tsp vanilla

Combine topping ingredients and spoon about a half teaspoon atop each of the little cheesecakes.  Bake another 5 minutes.  Remove from oven and cool on wire racks.  When cooled, chill thoroughly before removing from the pans.  Garnish with the fresh berries, if desired.

Yield: 36 bite-size cheesecakes
Per cheesecake: 45 calories, 3 g protein, 4 g carbs, 2 g fat (1 sat), 1 g sugar

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ORANGE-LEMON BAKED SALMON

2 tbsp salt-free lemon pepper seasoning blend

4 (4-oz each) salmon fillets
4 thin lemon slices
4 thin orange slices
2 tbsp white cooking wine, optional
nonstick cooking spray

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with the nonstick spray.

Place the fish in the prepared pan and coat with the lemon pepper seasonings.  Place a lemon slice and an orange slice atop each fillet.  Sprinkle with the wine.

Place in the oven for 5 minutes.  Lower the heat to 325 degrees and continue to cook for 5 minutes.  Allow to rest for a few minutes (3 or 4) before serving.

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OVEN-BAKED 'FRIED' CHICKEN WITH A TWIST

1 1/2 cups low-fat buttermilk

1 tbsp cayenne pepper sauce

1 tsp garlic powder

5 lbs bone-in chicken pieces, skins removed

3 cups cornflake crumbs

1/3 cup white whole wheat flour or almond flour

1 tsp dried thyme

Line a baking sheet with foil and top with a wire rack. In a large bowl, mix buttermilk, hot sauce and garlic powder. Add chicken and toss to coat. Allow to stand for 1 hour.

Heat oven to 400-degrees. 

In a separate bowl, mix cornflakes, flour and thyme. Working with one piece at a time, coat with cooking spray. Bake at 400-degrees until golden and chicken is no longer pink in the center near the bone, 30-40 minutes. Tent with foil if browning too quickly. If foil is used, remove during last 5 minutes of baking time.

Yield: 6 servings Per Serving; 423 Calories, 38g Protein, 43g carbs, 451mg sodium

Woman's World 2021

MAPLE-MUSTARD GLAZED CARROTS

 1 lb small, thin carrots with tops

1 tbsp unsalted butter

1 tbsp Dijon mustard

1/4 pure maple syrup OR sugar-free maple-flavored syrup

2 tbsp fresh-squeezed orange juice

1/4 tsp salt

1/4 tsp pepper 

Additional butter, optional

Trim carrot tops, leaving only 1/2-inch of the green attached. Cook carrots in boiling salted water 5 to 8 minutes or until crisp-tender; drain and set aside.

Melt the 1 tablespoon butter in a large nonstick skillet over medium-low heat. Add mustard, maple syrup and orange juice; cook, stirring constantly, until butter melts and ingredients are well combined. Add the carrots, stirring gently until well coated. Reduce heat to low and cook until carrots are tender, about 10 minutes. Sprinkle with salt (I suggest omitting if you used salted butter) and pepper. Top with a pat of butter, if using. Best served immediately.

UPSIDE DOWN APPLE-WALNUT CAKE

1 small Granny Smith or Rome Beauty apple, peeled, cored, sliced thin

4 tbsp Splenda Granular (or sugar if your blood sugar levels allow)
1 cup white whole-wheat flour*, sifted
1 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground allspice
3 tbsp butter, softened
1/2 tsp vanilla extract
2 large eggs or 1/2 cup egg substitute
2 small apples (same as above), peeled, cored, finely chopped
1/4 cup coarsely chopped walnuts, lightly toasted

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray.  Line bottom of pan with parchment paper.

Place the apple slices in a medium bowl and toss gently with 1 tablespoon of the Splenda or sugar; set aside.

In a large bowl sift together the flour, baking soda, salt, cinnamon, nutmeg, and allspice.

In a separate large bowl cream together the other three tablespoons of Splenda and the butter until smooth. Add the vanilla and mix well.  Add the eggs, one at a time, mixing well after each egg; mix until smooth.  Add the chopped apples and mix in with a large silicone spatula.

Place the apple slices on the bottom of the prepared pan and sprinkle with the walnuts.  Spoon the batter over the apples and walnuts, smooth with the spatula.

Bake at 350 degrees for approximately 30 minutes or until firm in the center.  Remove from oven to a wire rack.  Using a thin knife, go around edges to loosen cake; quickly invert cake onto serving plate.

To serve, cut with a serrated knife.
Yield: 9 servings.

*All-purpose flour may be used.

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NOTE: I use Splenda because that is what my doctors recommend, and it has worked great for me for 18 years. However, you may use an equivalent of your favorite sugar substitute.

CHICKEN FAJITA CHILI

2 lbs skinless, boneless chicken breast halves cut into 1-inch pieces

1 tbsp chili powder

1 tsp fajita seasoning 

2 garlic cloves, minced

1/2 tsp cumin 

Nonstick cooking spray

2 cans (14.5 oz each) no-salt-added diced tomatoes, undrained

1 pkg (16-oz) frozen yellow, green, and red sweet peppers with onions

1 can (19 oz) cannellini beans, rinsed and drained

Guacamole for garnish, optional

Sour cream for garnish, optional

Shredded cheddar cheese for garnish, optional

In a medium bowl, combine chicken, chili powder, fajita seasoning, garlic, and cumin; toss gently to coat. Set aside.

Coat a large skillet with cooking spray, heat over medium-high heat. Cook, half the seasoned chicken in the hot skillet until browned, stirring occasionally. Transfer to a slow cooker. Cook remaining chicken and place in the cooker. Stir in the tomatoes, frozen vegetables, and beans. Cover cooker and cook on low for 4 to 5 hours or high setting 2 to 2 1/2 hours.

To serve, dip chili into bowls and top with any of the optional garnishes, if using.

Yield: 6 servings Per serving: 261 calories, 2g fat (1g sat), 294mg sodium, 22g carbs, 7g fiber, 41g protein

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ORANGE-STRAWBERRY SUNRISE SMOOTHIE

Being diabetic does not mean we have to give up everything good. In fact, we diabetics can also enjoy a breakfast smoothie or a refreshing smoothie midday. This recipe is tasty, easy to make, and will fit into your diabetic diet when used as a meal substitute or a snack but not as a beverage with a meal! Orange Strawberry Sunrise Smoothie is a great way to start your day.

1 tub Crystal Light Sunrise Classic Orange Flavor sugar-free drink mix
1 cup cold water
1 cup chopped no-sugar-added frozen strawberries
1/4 cup milk
2 tbsp fat-free sour cream

Add the drink mix to the water; stir until the mix is dissolved. Remove 2 tablespoons of the prepared mix and put in a blender container. Reserve the remaining drink mix.

Add the strawberries, milk, and sour cream to the blender container. Cover blender and blend on high speed for 30 seconds or until the drink is thickened and well blended. Serve immediately.

Yield: 1 serving

NOTE: Use the remaining drink mix to make more smoothies. Or pour the mixture into a pitcher and add 6 cups cold water; stir to blend well. Serve or keep in the refrigerator.

This is a perfect drink to enjoy after a workout.

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SWEET POTATO PIE

3 medium to large sweet potatoes

1/2 cup butter
1 1/4 to 1 1/2 cups Splenda or Stevia granulated
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large eggs, beaten
1 cup low-fat evaporated milk
1 tsp vanilla extract
1 unbaked sugar-free 9-inch pie shell
Sugar-free frozen whipped topping thawed for garnish, if desired

Cook the sweet potatoes covered in water to a boil; reduce the heat and simmer about 45 minutes until tender. 

Heat oven to 350 degrees.

Drain the potatoes and when cool enough, peel, remove blemishes, and mash.  Add the butter, Splenda, cinnamon, nutmeg, eggs, milk, and vanilla.  Using a wooden spoon, beat mixture until smooth.  Pour the mixture into the unbaked pie shell.

Bake pie at 350 degrees for 60 minutes.  If crust begins to get too brown, cover edge with a foil rim.

Note: Cinnamon is a blood sugar regulator so I have more cinnamon in this recipe than you may be used to.

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