BACON HASH BROWN CASSEROLE

We diabetics have to watch it when it comes to potatoes.  Since potatoes are one of my favorite foods I am always looking for ways I can enjoy them without spiking my blood sugar levels.  This recipe has 8 grams protein to 24 grams of carbs per serving.  That barely meets the recommended carb to protein ratio but that is good enough for me!

1 carton (16-oz) fat-free sour cream or plain Greek yogurt
1 can reduced-fat condensed cream of chicken soup
1/4 tsp garlic powder
2 tsp hot sauce
3/4 cup thinly sliced green onions
1 1/2 cups shredded reduced-fat cheese of your choice (I prefer Mexican Blend)
4 slices bacon, cooked crisp, drained, crumbled
1 bag (32-oz) frozen Southern-style hash brown potatoes, thawed

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking dish or pan and set aside.

Combine the sour cream, soup, garlic powder, and hot sauce in a very large mixing bowl.  When combined, add the onions, cheese, bacon, and potatoes.  Transfer mixture to the prepared baking dish.

Bake at 350 degrees for approximately 1 hour until casserole is bubbly and heated through.

Yield: 12 servings

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Holiday Wishes

 Whether you celebrate Christmas or Hanukkah, I hope your holidays are filled with love and happiness.

CARB CHOICES VS CARBS

Do you get confused when you see Carb Choices in the nutritional information of a recipe or on a product label? 1 carb choice is equal to 15 carbs. So if something has 29 or 31 carbs it would be equal to 2 carb choices. Don't get the two confused.

DIABETIC CONNECT'S PEANUT BUTTER COOKIE RECIPE

1 cup creamy peanut butter

1 cup Splenda
1/4 cup egg substitute*
1 tsp vanilla

Preheat oven to 350 degrees.
Lightly spray cookie sheets with nonstick cooking oil spray. (Personally, I prefer to line baking sheets with parchment paper.)

In mixing bowl combine all 4 ingredients until well blended.

Drop by teaspoon onto the prepared cookie sheets.

Dip a fork into some Splenda and make criss-cross marks on cookies.

Bake at 350 degrees for 12 minutes.  Allow to cool completely before storing in an airtight container.

*May use 1 egg.  (That is my note, not from diabetic connect.)

This is a repost from 2013.

the file photo

*May use 1 egg.  (That is my note, not from diabetic connect.)

HOMEMADE SWEETENED CONDENSED MILK FOR DIABETICS

Make your own Sweetened Condensed Milk for baking recipes.

1 cup Splenda Granulated
1 cup dry powdered milk
1/2 cup water
1 tbsp butter

Place Splenda and powdered milk in a blender.

Place water and butter in a large microwave-safe bowl and bring to a boil in the microwave.  This will take a minute or less with most microwaves so keep your eyes on it so it doesn't boil away.

Add water mixture to the blender and blend until combined.  Scrape sides if necessary and blend again.  Blend until the sugar/powdered milk is dissolved in the hot water.

Will thicken as it cools.

May keep in the refrigerator a week to ten days.

Yield: about 1 1/2 cups.  (A 14-oz can of sweetened condensed milk holds 1 1/4 cups.)

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SAUSAGE & EGG BREAKFAST CASSEROLE

1 lb bulk sausage, browned, crumbled, drained well

6 slices whole-grain or your favorite low-carb bread
6 large eggs, beaten
2 cups low-fat milk
1 tsp salt
1 tsp dry mustard
1 cup grated low-fat cheese

Lay out bread slices to cover the bottom of a 9 x 13-inch baking pan or dish.

Sprinke the prepared sausage over the bread.

Add the milk, salt, mustard, and cheese to the beaten eggs and mix together well; pour over the sausage and bread.  Cover and refrigerate overnight.

Bake casserole in a 350 degree oven for 35 to 45 minutes or until set.

Allow to cool for a couple of minutes, cut into squares and serve.

Yield: 9 to 12 servings

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GROUND BEEF AND VEGETABLE CASSEROLE

1 lb lean ground beef

1 1/2 tbsp chopped green chiles
1 cup chopped onion
1 can (14.5-oz) chopped tomatoes
1/2 cup frozen corn, thawed
1/2 cup garbanzo beans, rinsed and drained
3 red potatoes, diced
2 cups sliced mushrooms
1 1/4 cups thin sliced carrots
1 cup thin sliced celery
1 can low sodium tomato soup
1 cup water
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 tsp garlic powder
1 sheet refrigerated pie crust

Preheat oven to 375 degrees.

Cook the beef, chiles, and onion in a large skillet over medium heat.  Cook, stirring, until the meat is no longer pink and is crumbly.  This will take about 10 minutes.  Drain well in a colander.

Wipe any fat from skillet with paper towels; return drained beef mixture to the skillet.  Add the undrained tomatoes, corn, garbanzo beans, potatoes, mushrooms, carrots and celery.  Stir in the soup, water, salt, pepper, and garlic powder.  Add lid to skillet and cook mixture, stirring occasionally until tender, about 20 minutes.

Spoon skillet mixture into a large oblong baking dish or pan.

Roll pie crust sheet into a rectangle on a lightly floured surface.  Cut into 1-inch wide strips.  Arrange strips in a lattice pattern over the casserole.  Bake at 375 until the filling is bubbly and the pastry is lightly browned, about 20 minutes.

You can lower the carbs by eliminating the corn, if necessary.

Yield: 6 to 8 servings.

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CHEESY STUFFED MUSHROOMS

24 large mushrooms

3/4 cup butter 

1/2 cup green onions

1/2 cup of thyme

1/2 cup parsley

8-oz of cream cheese

2 cups of parmesan cheese

16 slices crisp fried bacon

Rinse mushrooms and pat dry with paper towels. Remove stems and dice. Sauté diced stems along with the thyme, parsley and green onions in 1/2 cup of the butter.

In a large bowl, mix the cream cheese, crumbled bacon and half the parmesan cheese. Add the sauteed mixture and stir in. Brush both sides of the mushrooms with the1/4 cup remaining butter, melted. Fill mushrooms with the cream cheese mixture. Sprinkle with remaining parmesan cheese. Broil for 5 to 20 minutes or until heated through. 

file photo for reference

CHERRY ANGEL DESSERT

1 sugar-free angel food cake (we used the whole cake minus 1 piece my grandson ate!)

1 can no-sugar-added (Splenda sweetened) Cherry Pie Filling
1 carton sugar-free whipped topping (we didn't quite use the whole carton)
1/3 cup chopped almonds, divided

Break the cake up into bite-size pieces in a large mixing bowl.  Add the pie filling and 2 tablespoons of the almonds; using a spatula, mix together well.  Place mixture in a container with a lid.  Spread the whipped topping over the cherry mixture and sprinkle with the remaining almonds.  Cover and refrigerate for at least an hour before serving.

This is something I put together in 2012. I also enjoy this with no sugar added blueberry pie filling.

FRENCH ONION SOUP

2 tbsp canola oil

1 1/4 lbs (5 cups) sliced onions
1 tsp dried thyme
2 bay leaves
1/8 tsp salt
4 1/2 cups low-sodium vegetable broth
2 cups water
2 slices whole-wheat bread, toasted & cut in half diagonally
4 tsp ground flaxseed
6 slices reduced-fat Swiss cheese, halved

Preheat broiler.

Heat the canola oil in large saucepan over medium-high heat for about a minute.  Add the sliced onions, thyme, bay leaves, and salt; stir to combine.  Cover and cook, stirring frequently, for around 15 minutes until the onions are evenly browned and softened.  Reduce the heat to keep onions from browning too fast.

Add 1/2 cup of the vegetable broth to the onions and turn heat to high.  Cook briskly simmering about 3 minutes.  Add the remaining broth and the water.  Bring to an almost boil, reduce heat and simmer 5 minutes.  Remove and discard bay leaves.

Place a half slice of toast in the bottom of four shallow heatproof bowls and sprinkle each with a teaspoon of the flaxseed.  Divide the soup evenly between the four bowls.  Top each bowl of soup with 3 of the cheese half slices.

Broil 6-inches from the heat for 1 minute or until the cheese is bubbly and light golden brown being careful not to let the cheese burn.  Season with salt and pepper, if desired.

file photo for reference

Yield: 4 servings
Per serving: 315 calories, 28 g carb, 13 g protein, 15 g (5 g sat) fat, 20 mg chol, 350 mg sodium (without adding salt to the bowl), 5 g fiber, 330 mg calc, 650 mg omega-3s.

HONEY BUN CAKE

1 box sugar-free yellow cake mix (2-layer size)

1/2 cup olive or canola oil

1/4 cup unsweetened applesauce
4 large eggs
1 carton (8-oz) fat-free sour cream
1/2 cup Slenda Brown Sugar Blend
1 tbsp ground cinnamon
2 cups "fake" powdered sugar*
4 tbsp low-fat milk
1 tbsp vanilla extract

Preheat oven to 325 degrees.
Lightly spray a 9x13-inch baking pan with nonstick cooking spray; set aside.

In a mixing bowl beat the cake mix, oil, applesauce, eggs, and sour cream by hand for 50 strokes. Pour half the batter into the baking pan.

In a small bowl, combine the Splenda and cinnamon; spread over the batter in the pan. Pour remaining half of the batter over the sugar/cinnamon layer. Using a knife, make swirls in the cake.

Bake at 325 degrees for approximately 40 minutes until a wooden toothpick inserted in the center comes out clean.

In a bowl combine the "fake" powdered sugar, milk, and vanilla extract. Spread over the warm cake.

*Recipe available on this blog site. There are also 'fake' powdered sugars on the market now. This is a repeat of a 2016 post.  Swerve is a good one that comes to mind.

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BOLD AND SPICY MEATLOAF

1 lb lean ground beef

1 large egg, beaten
1/2 cup Italian-style breadcrumbs
1/2 cup chopped green bell pepper
1/4 cup chopped onion
6 tbsp Bold and Spicy Steak Sauce, divided

Preheat oven to 350 degrees.

In a mixing bowl, combine all ingredients except 2 tablespoons of the steak sauce. Mix well and press into an 8-inch loaf pan. Drizzle reserved steak sauce over the meatloaf. 9I suggest omitting the drizzle, if you blood sugar is hard to control.

Bake at 350 degrees for 40 to 45 minutes or until cooked thoroughly. Remove from oven and allow to stand 10 minutes before cutting to serve.

Yield: Serves 6

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CHEESY CHICKEN LASAGNA

Serve with a green salad that has beans, real bacon bits, and chopped boiled eggs as toppings and a sugar-free salad dressing for a healthy meal.

2 (12 oz) cans fat-free evaporated milk 
1 (1 oz) pkg. dry Ranch dressing mix
3 cups cubed, cooked, chicken
1/8 tsp pepper
1 (12-oz) whole-wheat or low carb lasagna noodles, cooked (important not to use reg pasta)
1 1/2 to 2 cups cheddar cheese, grated
1 1/2 to 2 cups mozzarella cheese, grated

Preheat oven to 350 degrees.
Spray a 9×13-inch baking pan or dish with nonstick cooking spray; set aside. 

Cook the chicken and noodles first at the same time. Once noodles are done, rinse in cold water and set aside (it keeps them from sticking together). 

Combine evaporated milk and Ranch dressing in a 3-quart heavy saucepan. Heat over low heat, stirring frequently until dry ingredients are dissolved. Stir in chicken and pepper. Simmer, uncovered, 25 minutes, stirring frequently. 

Layer half of lasagna noodles, poultry sauce, and cheese in prepared 9×13 pan. Repeat layers again. Bake at 350 for 35-40 minutes or until hot and bubbly. Let rest 10 minutes before serving.

Popular recipe repeated from 2013.

PANKO OVEN FRIED CHICKEN BREASTS

4 (about 2 lb total) bone-in chicken breasts, skinned

1 cup low-fat buttermilk
1/3 cup flour (1/4 cup whole-wheat finished out to 1/3 cup with all-purpose)
1 tsp poultry seasoning
3/4 tsp freshly ground black pepper
1/2 tsp salt
1/2 tsp paprika
2 large eggs, beaten
1/2 cup Panko (Japanese) breadcrumbs
1/4 cup cornmeal
nonstick cooking spray

Place the chicken breasts in a gallon-size ziptop plastic bag; add the buttermilk.  Seal bag and rotate to coat chicken.  Refrigerate at least 2 hours but up to 12 hours.  Turn several times during this time.

Preheat oven to 400 degrees.  Line a baking sheet that has sides with foil, very lightly spray with nonstick cooking spray; set aside.

Remove the chicken pieces from the plastic bag, drain and discard buttermilk. 

Place the flour, poultry seasoning, pepper, salt, and paprika in another large plastic ziptop bag.

Place the eggs in a pie plate or shallow bowl.

Combine the bread crumbs with the cornmeal in anothe pie plate or shallow bowl.

Place chicken, 2 breasts at a time, into the bag of the flour mixture and shake to coat chicken.  Remove from bag and coat with the egg.  Roll chicken in the crumb/cornmeal mixture until coated.  Place chicken on the prepared baking sheet and give a very light spray with the cooking spray.

Bake chicken at 400 degrees for 35 to 40 minutes until the chicken is cooked through to 170 degrees or the juices run clear.

Yield: 4 servings
Per serving: 340 cal, 5 g (2 sat) fat, 34 g protein, 26 g carbs

QUICK TURKEY SOUP

1 tbsp unsalted butter

1 1/2 cups diced yellow onions

3/4 cup diced carrots

3/4 cup diced celery 

salt, lightly, to taste

pepper to taste

1 tbsp minced garlic

2 tsp fresh thyme leaves

8 cups low-sodium chicken broth or turkey stock

1/2 cup uncooked pearl couscous

3 cups chopped, cooked turkey 

Grated Parmesan cheese, for serving

Lemon wedges, for serving

In a large heavy-bottomed stock pot or Dutch oven set over medium heat, add butter, onions, carrots and celery with a pinch of salt. Cook, stirring frequently, until vegetables are softened, about 5 minutes. Add the garlic and thyme, cook another 2 minutes.

Add the broth and bring mixture to a boil. Stir in couscous, then reduce soup to a simmer. Cover and simmer until couscous is tender, about 10 minutes. Stir in turkey then season with salt and pepper to taste, if needed. Serve with grated Parmesan and a squeeze of fresh lemon juice. 

Yield: 6 servings

recipe and photo woman's world 2025

EASY PUMPKIN CHOCOLATE CHIP MUFFINS

1 box yellow sugar-free cake mix

1 can (15-oz) pumpkin

1 tsp ground cinnamon or pumpkin pie spice
1/2 cup sugar free chocolate chips

Preheat oven to 350 degrees.
Spray 18-24 muffin cups with olive oil cooking spray; set aside.

Combine the dry cake mix, pumpkin and spice until well blended.  Stir in the chocolate chips.

Fill each muffin cup almost full and bake in 350-degree oven approximately 25 minutes or until done.

This is a picture of these muffins I took years ago when I used nuts instead of chocolate chips.

TEXAS ARMADILLO EGGS

2 to 3 cans of crabmeat

2 cans jalapeno peppers (about 17 peppers)

unsalted butter for sauteing 

1/3 cup finely chopped onion

1/3 cup chopped mushrooms

1 tbsp jarred garlic

salt to taste, optional

pepper to taste, optional

3 eggs, beaten

cracker meal for rolling

Sauté onion, mushrooms, garlic and spices, if using, in butter. Add crabmeat and mix together.

Slice jalapenos lengthwise and remove seeds (be sure to remove seeds). Slice peppers down one side only. Generously stuff jalapenos with crab meat mixture. Dip in a mixture of 3 eggs and 1/4 cup milk. Roll in cracker meal. Dip again into the egg mixture and roll again in the cracker meal. Drop into a preheated deep fryer and cook until golden brown, 2 to 3 minutes. Remove and drain on paper towels.

file photo, not this exact recipe

TUSCAN TURKEY AND WHITE BEAN SKILLET

1 tsp dried rosemary, divided

1/2 tsp garlic salt
1/2 tsp black pepper, divided
1 lb turkey breast cutlets
2 tsp canola oil, divided
1 can (14 1/2-oz) fire-roasted diced tomatoes, undrained
1 can (16-oz) navy beans, drained
1/4 cup grated Parmesan cheese

Pound the turkey cutlets to 1/4-inch thickness.

Combine half the rosemary, garlic salt, and half the pepper in a small bowl mixing well.  Sprinkle the spice mixture over the cutlets.

Heat half the oil in a large nonstick skillet over medium heat until hot.  Add half the cutlets and cook 2 to 3 minutes per side or until no longer pink in the center.  Transfer to serving platter, tent with aluminum foil and keep warm.  Repeat with remaining oil and cutlets.

To the same skillet, add the tomatoes with juice, beans, and the other halves of the rosemary and pepper; bring to a boil over high heat.  Reduce the heat to simmer and cook for 5 minutes.  Spoon tomato mixture over and around the turkey cutlets on the serving platter.  Sprinkle the cheese overall.
Garish with a sprig of fresh rosemary, if desired.

Yield: 6 servings

 Recipe and photo from an old diabetic magazine

OATMEAL AND BANANA PANCAKES

1 1/3 cups low-fat milk
1/2 cup quick cook oats
1 cup white whole wheat flour
 2 tsp baking powder
1 egg, beaten
2 tsp canola oil
1 large banana, peeled and sliced into 1/4-inch slices
1/2 cup sugar-free strawberry preserves

In a large mixing bowl combine the milk and oats; allow to set for 10 minutes.

Sift the flour and baking powder together. Add the flour mixture, egg, and canola oil to the oats; stir together until moistened but do not beat. Stir in the banana.

Spray griddle with nonstick cooking spray and heat up over medium heat. Drop the batter by 1/4 cupfuls onto the hot griddle. Cook about 3 minutes until bubbles form on on the tops and bottoms are browned. Turn and cook another minute or two until second side is browned.

Microwave the preserves on high until syrupy, about a minute or so. Serve this syrup with the pancakes.

Yield: 6 servings of 3 pancakes and 2 tablespoons of the syrup.
176 calories, 3 g (1 sat) fat, 35 g carbs, 6 g protein, 36 mg cholesterol, 2 g fiber, 198 mg sodium

To improve carb to protein ratio, I always recommend a couple slices of bacon or sausage (turkey or protein products are okay) with a serving of pancakes.

DIABETIC-FRIENDLY GRANOLA

3 cups rolled oats

1 tsp salt
1 cup raw almonds
1 cup unsalted, dry-roasted peanuts
1/2 cup unsalted mixed nuts
1/2 cup honey
1/4 cup canola oil
1 tbsp almond extract
1 tbsp ground cinnamon
1 tsp ground nutmeg

Preheat oven to 300 degrees.

Stir the oats, salt, almonds, peanuts, and mixed nuts together in a large bowl.

In a large measuring cup combine the honey and canola oil.  Stir in the almond extract, cinnamon, an nutmeg.  Gradually add the oat/nut mixture in batches to the honey/oil mixture in the measuring cup, stirring well after each batch until the cup is full.  Add this mixture to the remaining oat/nut mixture in the large bowl; mix well to coat.

Line a large baking sheet with waxed paper.  Spread the mixture evenly on the baking sheet.  Bake in the middle of the oven for 20 to 25 minutes at 300 degrees; stir every 5 minutes during baking. 

Allow to cool before serving.

Yield: 20 servings of 1/4 cup each.
Per serving: 206 calories, 6 g protein, 19 g carbs

This may be placed in a jar or a colorful tin for gifting.

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Apple Crisp For Diabetics (Tasty For Anyone!)

This is a repeat post from 2011. It is one of the most popular recipes on this blog, so I thought I would repost for any newcomers.

With this delicious Apple Crisp recipe, everyone can enjoy the same dessert, and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and the diabetic don't tell, no one will ever know!

1/4 to 1/2 cup Splenda Brown Sugar Blend (depends on apples)
2 tbsp white whole wheat flour
1/2 tsp ground cinnamon
4 cups peeled and thinly sliced apples (Rome recommended)

TOPPING:
1 1/4 cups quick cooking oats
1/2 cup white whole wheat flour
1/4 cup Splenda Brown Sugar Blend or equivalent of your favorite brand
3/4 cup chopped nuts
1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apple's mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counterbalance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, do not overindulge!

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HAM AND BROCCOLI QUICHE

1 sugar-free pie shell, unbaked
1 1/2 cups cooked and cubed ham
1 1/2 cups shredded Swiss cheese
1 cup frozen broccoli florets, thawed and drained thoroughly
4 large eggs
1 cup low-fat milk
1/4 tsp dried onion flakes
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Layer the ham, cheese, and broccoli in the pie shell in order given. In a medium bowl, combine all the remaining ingredients; beat well. Pour this mixture gently over the ham, cheese, and broccoli in the pie shell.

Bake quiche at 375 degrees for 35 to 45 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting to serve.

Note: This is a great item to add to your brunch table. 

File Photo

SPICY OVEN-FRIED CHICKEN LEGS

1/4 cup canola oil

1/2 cup baking mix (such as Bisquick)
1 tbsp paprika
2 tsp Cajun seasoning
1 tsp seasoned salt (I suggest cutting to 1/2 tsp)
1/2 tsp garlic powder
1/4 tsp Italian seasoning
1/8 tsp freshly ground black pepper
10 chicken legs, skinned

Preheat the oven to 450 degrees.
Pour the oil evenly over the bottom of a 15 x 10-inch baking pan; set aside.

In a large bowl combine the baking mix, paprika, Cajun seasoning, seasoned salt, garlic powder, Italian seasoning and black pepper; mix well.  Pour mixture into a paper bag large enough to shake chicken in.

Add the chicken legs, a few at a time according to the size of the bag, and shake bag to coat legs well.  Arrange the legs on the baking pan.

Bake the chicken, turning once during cooking, until the juices run clear when pierced.  This will take around 30 to 40 minutes.

file photo of this recipe

GIFT JAR OF TUSCAN MARKET SOUP MIX

If you enjoy giving food gift jars as gifts or make them to sell at craft shows, etc, this is a good one for diabetics as well as the general public.

Layer the ingredients in a quart jar:

1/2 cup barley

1/2 cup split peas

1/2 cup brown rice

1/2 cup lentils

2 tbsp dried minced onion

2 tbsp dried parsley

2 tsp salt

1/2 tsp pepper

2 tbsp beef bouillon granules

1 tsp dried cumin

1 pkg dehydrated onion soup mix

Attach recipe for TUSCAN MARKET SOUP

1 jar Tuscan Market Soup Mix

3 quarts water

2 stalks celery, chopped

2 carrots, sliced

1 cup shredded cabbage

1 can (28-oz) crushed tomatoes

Combine ingredients and place in a soup pot; cover. Cook over medium heat and simmer 1 hour or until the vegetables are tender. 

file photo for reference only

BUFFALO CHICKEN MEATBALLS

3/4 cup panko breadcrumbs (may substitute very fine whole grain breadcrumbs)

1/3 cup Louisiana-style hot sauce

1/4 cup chopped celery

1 large egg white

1 lb lean ground chicken

1/2 cup Louisiana-style hot sauce

Low-fat ranch or blue cheese salad dressing for garnish, optional

chopped celery leaves for garnish, optional

Preheat oven to 400-degrees.

In a large bowl, combine breadcrumbs, 1/3 cup Louisiana-style hot sauce, celery and egg white. Add the chicken and mix lightly but thoroughly. Shape mixture into 24 1-inch meatballs. Place meatballs on a greased rack in a shallow baking pan. Bake 20-25 minutes or until cooked through.

Toss meatballs with the 1/2 cup Louisiana-style hot sauce. If using, drizzle with the salad dressing and garnish with the chopped celery leaves.

Yield: 24 appetizer meatballs Per meatball: 33 cal, 1g fat, 14 mg chol, 338 mg sod, 1 g carb, 4 g protein

recipe and photo TOH 2025

DIABETIC-FRIENDLY PUMPKIN STICKY BUNS

Note: This is a repost from 2012.

Tonight, I noticed I had a can of pumpkin in the pantry and decided to try a diabetic-version of some Sticky-Bun Pumpkin Muffins from pre-diabetes days. They actually turned out to be very good and I think you will enjoy them. My 19-year-old grandson who is not diabetic ate three of them and I told him, "No more." My husband, who is not diabetic and swears he can't stand "diabetic food" ate one and said it was very good! My diabetes is controlled so I used a little sugar figuring the nuts compensate for it. If you need to totally avoid sugar, use Splenda instead of sugar. I used 2 cups of Splenda and 1 cup of sugar (less sugar than Splenda Baking Blend) but you can use 3 cups of Splenda. I only had chopped pecans but next time I would like to place a pecan half in each muffin cup along with the chopped ones.

Preheat oven to 350 degrees.
Spray 24 to 30 muffin cups lightly with nonstick cooking spray; set aside.

1 cup chopped pecans + 24-30 pecan halves
1 stick butter, melted
1/3 cup firmly packed Splenda Brown Sugar Blend
2 tbsp sugar-free maple-flavored syrup

Spread the pecans out on a cookie sheet with sides and toast in the oven for about 5 to 10 minutes or until lightly toasted, stirring once; set aside.

In a small bowl combine the melted butter, brown sugar blend, and maple-flavored syrup until well blended. Place one teaspoon of the butter mixture into each of the muffin cups. Sprinkle with a teaspoon plus of the chopped nuts and place 1 pecan half in each cup. Use all the chopped nuts. Set aside.

3 1/2 cups white whole-wheat flour
2 cups Splenda Granulated
1 cup granulated sugar
1 tbsp apple pie spice
1/2 tsp ground cinnamon
1 tsp baking soda
1 tsp salt
1 can (15-oz) pumpkin
1 cup canola oil
4 large eggs
2/3 cup water

In a large mixing bowl, combine the two flours. When flours are well blended add the Splenda, sugar, pie spice, cinnamon, baking soda, and salt stirring to mix together well. Make a well in the center of the dry ingredients.

Using a wire whisk, whisk together the pumpkin, canola oil, eggs, and water. Add the pumpkin mixture to the well of the dry ingredients and blend together with a silicone spatula just until moistened.

Spoon the batter into the muffin cups atop the butter mixture and nuts. Fill each cup approximately 3/4 full. Place in 350-degree

oven and bake approximately 25 minutes until a wooden toothpick inserted in the center comes out clean.

Remove muffins from the oven and immediately invert onto the cookie sheet you used to toast the nuts. Gently replace any nuts left in the muffin cups to the top of the muffins, pressing down gently to stick in place. Remove to a wire rack to cool completely. Allow to cool for about 5 minutes before eating.

Tip: These are really good warm.

Note: As you can probably tell from the picture, I added some chopped peanuts because I only had a handful of pecans since this was a last-minute decision. The peanuts were great but next time I will use all pecans, just because pecans are my favorite nuts.

Tip: These are really good warm.

Note: As you can probably tell from the picture, I added some chopped peanuts because I only had a handful of pecans since this was a last-minute decision.  The peanuts were great but next time I will use all pecans, just because pecans are my favorite nuts.

CONNIE'S FRESH SPINACH SALAD

1 lb fresh spinach

1 small red onion, sliced into rings
3 hard-boiled eggs, chopped
6 slices bacon, cooked, drained, crumbled

Dressing:
1 small onion, chopped
1 cup olive or canola oil
1/3 cup vinegar
1/3 cup Splenda Granular (or equivalent of your favorite sweetener)
1 tbsp prepared mustard
1 tsp celery seeds
1/2 tsp salt (I would omit)

Remove stems from spinach, wash leaves in lukewarm water and pat dry. Tear into bite-size pieces. Combine the spinach, red onion, chopped eggs, and the crumbled bacon. Toss with the dressing.

To make the dressing, combine all ingredients in a small jar with a tight-fitting lid and shake until combined or whisk all together.

Of course I am not Connie, and I have no idea who she is. However, I have put my suggestions in () and I am adding one more. I like a handful of toasted chopped pecans sprinkled on this salad.

file photo for reference

SWEET POTATO PIE

3 medium to large sweet potatoes
1/2 cup butter
1 1/4 to 1 1/2 cups Splenda 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.

file photo for reference

BANANA CHOCOLATE CHIP MUFFINS

3-4 large bananas, ripe and mashed

3/4 cup Splenda or Stevia granular*
1/4 cup egg substitute or 1 egg
1 1/2 cup white whole-wheat flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted (or coconut oil)
1/4 cup sugar-free chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

* For those who prefer sugar, Splenda measures the same as sugar so use the amount listed.

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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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