CHIPOTLE PORK LOIN WITH VEGGIES

2 tbsp orange marmalade (I use sugar-free)

1 canned chipotle pepper in adobo sauce
1 lge onion, cut into wedges
1 butternut squash, peeled, halved lengthwise and cut into 2-inch pieces
1 red bell pepper, cut into strips
1 tbsp canola oil
1 (1 - 1 1/2 lb) boneless pork loin roast
1/4 cup cilantro leaves

Preheat oven to 400 degrees.

In a small bowl mash the marmalade and chipotle pepper together and set aside.

Toss the onion, squash, bell pepper, and oil in a large roasting pan.  Push the vegetables to the sides of the pan and place the roast in the middle.

Roast at 400 degrees for 45 minutes to an hour.  During the last 15 minutes of cooking, brush the marmalade mixture over the meat every 5 minutes.  Meat thermometer should read 155 degrees for pork to be done.

Remove the meat to serving plate.  Let stand 10 minutes before slicing.  Stir the cilantro into the veggies and serve with the pork.

Yield: 4 servings
Per serving:  Approximately 360 cal, 29 g pro, 46 g carb, 8 g (2 g sat) fat, 4 g fiber, 99 mg sodium

The carbs number may seem high, but the carb/protein ratio is well above the recommended amount of protein per carbs for diabetics.

file photo for reference

MEXICAN EGG SALAD WRAPS

12 hard-boiled eggs, peeled and coarsely chopped

1/2 cup olive oil mayonnaise

1/4 cup finely chopped celery

1/4 tsp salt

1 can (4.5-oz) chopped green chiles

2 medium avocados, pitted, peeled and coarsely chopped

2 tsp lime juice

1 tbsp finely chopped onion

1 pkg (11-oz) flour tortillas for burritos

1/3 cup small fresh cilantro leaves, stems removed

Fresh cilantro sprigs for garnish, if desired

Medium fresh strawberries for plate garnish, if desired

In a large bowl, mix chopped eggs, mayonnaise, celery, salt and chiles. Place avocado in a medium bowl and sprinkle with the lime juice. Add onion, mash with spoon.

Spread 1/4 cup avocado mixture on each tortilla to within 1/2-inch of edge. Spread each with about 1/3 cup egg salad mixture. Sprinkle cilantro leaves over each. Fold in sides of each tortilla, roll up. Arrange wraps on a large serving platter and garnish with the cilantro sprigs and strawberries, if using.

Yield: 8 wraps Per wrap: 430 calories, 28g carbs (fiber 3g, sugar 2g), 14g protein, 620mg sodium

recipe (my version of a Pillsbury recipe) and photo from Pillsbury

JELL-O PIZZAS

Want a fun cool dessert for diabetic kids on a hot day or for an after-school snack? These JELL-O pizzas are fun and refreshing.

2 pkgs (4-serving size) JELL-O sugar-free gelatin dessert, any flavor
2 cups boiling water
1 cup cold water
Sugar-free frozen whipped topping, thawed
Assortment of small fresh fruit* for topping

Dissolve the gelatin in the boiling water, stirring to dissolve completely, about two minutes. Stir in the cold water. Pour gelatin into a 13-x-9-inch pan or a large round cake pan (may use 2-10-inch cake pans. Refrigerate at least 3 hours until firm.

Remove from refrigerator when set and spread the top with the whipped topping. Decorate with the fresh fruits.

To make individual pizzas from the rectangle pan, pour about 4-inches of warm, not hot, water in sink. Dip pan briefly in the warm water, being careful not to get water on the gelatin. Using the rim of a large glass or a large round cookie cutter, cut out the circles. Lift carefully from the pan to serving plates. For the round pans cut wedges like pizza and place on individual plates.

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PINEAPPLE-MANGO CHICKEN

1 lb (4 pieces) boneless skinless chicken breast halves

salt and pepper to taste

1 cup mango fat-free lite yogurt

1 1/4 cup finely chopped fresh cilantro

1 1/2 cups canned pineapple tidbits in their own juice, drained

butter-flavored cooking spray

In a small bowl mix the yogurt with the cilantro and pineapple.  Cover and refrigerate until needed.  Be sure to stir the sauce before using.

Spray a frying pan with the cooking spray and heat the pan over medium heat.  Lightly salt and pepper the chicken and cook just until cooked through, about 10 minutes.  Turn at least once or twice during cooking.

To serve, drizzle the chicken with the mango sauce.
Note: If serving over or with rice, be sure to use brown rice or riced cauliflower.

Yield: 4 servings
Per serving: Approximately 155 calories, 1 g fat, 66 mg cholesterol, 68 mg sodium, 27 g protein, and 7 g carbs   Exchanges: 3 meats

This is a file photo of a very similar recipe.

GRILLED SALMON WITH ARUGULA CHIMICHURRI

1 cup chopped fresh cilantro

1 cup chopped fresh arugula

1/4 cup olive oil (plus more for grilling) 

2 tbsp fresh mint leaves

1 1/2 tbsp lime juice

1/2 tsp crushed red pepper flakes

1 small garlic clove, peeled and chopped

Salt and pepper to taste

6 4-oz salmon fillets

Puree the first 7 ingredients in a blender until smooth. Season with the salt and pepper as desired.

Heat grill to high (450 degrees).

Brush salmon with oil and season with salt and pepper. Grill with the meat side down 4 to 5 minutes; turn, reduce heat to medium, cook another 2 to 3 minutes.

Serve the salmon with the chimichurri.

Yield: 6 servings Per serving: 390 calories, 37g protein, 1g carbs, 0g sugar, 5g saturated fats, 0g fiber, 299mg sodium

file photo for reference

PORK CHOPS WITH BLACK BEAN SALSA SKILLET MEAL

4 lean boneless pork chops

1 garlic clove, minced
1/4 tsp salt
pinch freshly ground black pepper
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
pinch red pepper flakes
1 tbsp canola oil
1 can (19-oz) black beans, drained, rinsed
1 cup chunky salsa (watch sugar content)
1/2 cup frozen whole kernel corn, thawed
1/4 cup chopped cilantro
Low-fat sour cream or plain Greek yogurt, optional

In a small bowl combine the garlic, salt, pepper, chili powder, cumin, oregano, and pepper flakes to make a rub.  Rub this mixture all over the pork chops.

Heat the oil in a large heavy skillet over medium-high heat and add the chops.  Cook the pork chops 5 minutes per side, lowering heat if necessary.  Remove the chops to a plate.  Remove fat and bits from the pan and return the chops with any juices on the plate.

Add the beans, salsa, and corn to the skillet.  Bring mixture to a boil, reduce heat, simmer 10 to 15 minutes until sauce is hot and chops are cooked through.  Remove to serving platter and sprinkle with the chopped cilantro. Add a dollop of sour cream, if desired.

 File Photo

PANKO-COATED TILAPIA FILLETS

1 cup unseasoned panko bread crumbs

1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing

Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.

In a shallow dish mix the panko crumbs with the dill, salt, and pepper.

Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides.  Place the breaded fish on the prepared baking pan. 

Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork.  Turn oven to broil and cook for another 1 to 2 minutes to brown well.

Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber

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CHOCOLATE CUPCAKES

1 pkg (2-layer size) sugar-free chocolate cake mix

1 1/4 cups water

6 egg whites

2 (2.5-oz each) containers pureed baby food plums or prunes

2 tbsp canola oil

3 cups sugar-free whipped topping, thawed

Preheat oven to 325 degrees.

Coat 24 muffin cups with nonstick cooking spray or line with paper cupcake liners; set aside.

Combine cake mix, water, egg whites, baby food, and oil in a large mixing bowl and mix according to cake mix directions. Divide evenly among the prepared muffin cups. Bake at 325 degrees for 15 to 18 minutes or until a wooden toothpick inserted in center comes out clean. Cool on wire racks for 5 minutes. Remove from muffin tins and cool completely on the wire racks.

FROSTNG:

Frost with the whipped topping. If you want to add coloring place whipped topping in a medium mixing bowl and mix in paste food coloring of your choice.

Cover cupcakes and refrigerate until ready to serve. Garnish with fresh fruit, if desired.

file photo for reference only

OH-SO-EASY CARAMEL APPLE CIDER

1 cup unsweetened apple juice

2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

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HOMEMADE APPLE-OAT BARS

This is a recipe I came up with to replace the 'store-bought' breakfast, granola, or whatever bars that are too expensive and often have too much fat or sugar.  These are good with a cup of coffee, hot chocolate, or hot tea.   In fact, I am eating one with my coffee now as I type this.  The only fat in this recipe is in the healthy walnuts.  And remember cinnamon is a blood sugar stabilizer so go heavy with a bit of a rounded teaspoonful.

Preheat oven to 350 degrees.
Lightly spray an 8-inch square baking pan or round cake pan with butter-flavored nonstick cooking spray; set aside.

1 cup raw quick oats
1 cup white whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup Splenda Granulated
1/2 cup + 1 tbsp unsweetened applesauce
1 egg
1 tsp vanilla
1 cup coarsely diced apple
1/2 cup chopped walnuts or pecans

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

In a small bowl combine the Splenda, applesauce, egg, and vanilla, stirring to blend well.  Stir the applesauce mixture into the oat's mixture until well combined. Stir in the apples and nuts until completely blended in.  Spread the mixture (this mixture will not pour; it is thick and heavy) into the prepared baking pan.

Bake at 350 degrees for 20 to 25 minutes or until bars start to pull away from the sides of the pan, looks dry and a toothpick inserted in the center comes out clean.

Allow to cool completely in pan before slicing.  To slice, cut through the center dividing in half.  Then cut across the opposite direction to form bars the size of your choice.  Be sure the bars are cooled completely before storing in a plastic bag or airtight container.  Otherwise, they will sweat and become sticky.

DINER MEAT OLOAF

2/3 cup fat-free milk

3 egg whites

2 cups soft whole wheat breadcrumbs

2 green onions (1/3 cup), thinly sliced

1 tbsp Worcestershire sauce

1 tsp dried thyme or oregano

1/4 tsp salt

1/8 tsp black pepper

1 1/2 lb lean ground beef

1/4 cup ketchup

1 tbsp balsamic vinegar

1 garlic clove, minced

Preheat oven to 350-degrees. Line a 2-qt rectangular baking dish with foil, set aside.

In a large bowl combine milk and egg. Stir in the breadcrumbs, onions, Worcestershire, thyme, salt and pepper. Add the ground beef and mix well. Shape into a rectangle in the prepared baking dish.

Bake at 35q0-degrees 50 minutes. Spoon off fat. Meanwhile, in a small bowl combine ketchup, vinegar and garlic. Spread over the top of the meat loaf. Bake about 10 minutes longer.

Allow meat loaf to stand for 10 minutes before slicing into 8 slices to serve.

Yield: 8 servings Per serving: 197 calories, 9g total fat (4g sat) 56mg cholesterol, 308mg sodium, 8g carbs, 20g protein

Diabetic Exchanges: 0.5 starch, 2.5 starch, 2.5 lean meat, 1 fat

eatingwell photo

 

ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry

1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture. 

Yield: 4-servings
Per serving: 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

SPICED PUMPKIN BAKE

Pumpkin is healthy and should be a year-round part of your diet. Too often we consider pumpkin to be a Fall or holiday food. Canned pumpkin is in the grocery store year-round so enjoy it often.

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

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WALNUT STUFFED CHICKEN BREASTS

12 boneless skinless chicken breast fillets

1 1/2 cups shredded low-fat Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain breadcrumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper

3/4 cup white whole wheat (or equivalent amount of almond) flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine (may substitute another cup of broth, if preferred)
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.
In a bowl combine the cheese, walnuts, breadcrumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each jelly roll style from the narrow ends.  Secure with toothpicks.
In a shallow plate or a pie plate combine place the flour.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.
Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!
Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 
Yield: 12 servings.

 

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PORK PICCATA

1 (1 lb) pork tenderloin

3 tbsp white whole-wheat or almond flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine*
1/4 cup lemon juice
very thin lemon slices for garnish, optional
4 tbsp drained capers for garnish, optional

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly sauté meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

*Chicken broth may be substituted

file photo for reference

HOMEMADE CELERY SEED DRESSING

1 garlic clove

1/2 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.
In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.
Refrigerate.
Shake well before using on your favorite salad.
Yield: 1/2 cup

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GRILLED CHICKEN WITH HERBS

1/3 cup balsamic vinegar

3 tbsp olive oil

1 tsp dried parsley flakes, crushed

1/2 tsp dried thyme crushed

1/2 tsp dried rosemary, crushed

1/2 tsp dried sage, crushed

2 garlic cloves, minced

1/4 tsp salt

1/4 tsp black pepper

6 (4 - 6-oz each) boneless, skinless chicken breast halves

In a small bowl whisk together vinegar, oil, spices. Place chicken in a large resealable bag and pour vinegar mixture over the chicken. Seal bag and turn to coat all. place bag on a shallow dish and place in refrigerator. allow to marinate in the refrigerator 2 to 8 hours.

Drain chicken and discard the marinade. 

Grill chicken on the rack of a covered grill, over medium heat for 12 to 14 minutes or until no longer pink and cooked through.

Yield: 6 servings Per serving: 167 calores,6 g fat (1 sat), 182 mg sodium, 2 g carbs, 24 g protein

Diabetic exchanges: 3.5 lean meat, .5 fat

This is a file photo used for reference only.

GARLICKY SPINACH SALAD

1 lb fresh spinach

2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced

1 cucumber, sliced
5 tbsp plain Greek yogurt

2 tbsp extra-virgin olive oil
2 garlic cloves, minced
1/2 tsp dried thyme
Fresh ground black pepper

Wash spinach, remove stems and dry. Tear into pieces and place in salad bowl. Add tomatoes and scallions and use hands to combine with spinach. In a small mixing bowl, combine yogurt, oil, garlic, thyme and pepper. Add dressing mixture to the spinach mixture and mix well.

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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.

File Photo

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