POT ROAST WITH SWEET POTATOES

1 envelope dry onion soup mix (I also like to use onion-mushroom soup mix)

1 1/2 cups water
3/4 cup low sodium soy sauce
1 tbsp Splenda Brown Sugar Blend
1 tsp ground ginger
1 (3 to 3 1/2-lb) boneless beef roast
3 large sweet potatoes, peeled, cut into chunks
3 tbsp water
2 tbsp white whole-wheat flour

Preheat oven to 325 degrees.

In a large ovenproof Dutch oven, combine the soup mix, water, soy sauce, Splenda, and ginger; add the roast. Cover and bake at 325 degrees for 1 3/4 hour and 45 minutes.

Add the potatoes and bake, covered, for another 45 minutes to an hour until the meat and potatoes are tender. Remove the roast and potatoes to a warm serving platter and keep warm.

In a small cup, using a wire whisk, blend the water and flour together until smooth. Add mixture to the juices in the Dutch oven. Bring to a boil over high heat, stirring occasionally. Cook 2 minutes or until thickened. Serve with the meat and potatoes.

If you are having trouble controlling your blood sugar, omit the gravy.

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GARLIC-ROSEMARY-LEMON ROASTED CHICKEN AND POTATOES

1 fresh young roaster, giblets removed

3 garlic cloves, minced
Finely grated peel and juice of 1 lemon
2 tbsp olive oil
1 tbsp fresh rosemary
1 tsp cracked black pepper
1/4 tsp salt
6 medium-size red potatoes, halved or quartered

Preheat oven to 425 degrees.

In a medium bowl, mix the garlic, lemon juice and peel, oil, and spices.

Place chicken, breast side up, in a lightly oiled large roasting pan. Place the potatoes around the chicken. Drizzle the entire garlic mixture over the chicken and onto the potatoes.

Bake at 425 degrees 20 to 25 minutes per pound of the chicken or until the chicken is cooked through. A meat thermometer should read 180 degrees when inserted in the thigh. Stir potatoes once or twice to brown evenly.

Yield: 8 servings

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PEPPERED BEEF TIP ROAST

1 (3 1/2 to 5 lbs) beef tip roast

2 tsp cracked black pepper
2 tsp dry mustard
1/2 tsp ground allspice
1/2 tsp ground red pepper
1 large garlic clove, minced
1 tsp olive oil

In a small bowl, combine the spices and garlic; stir in the oil to form a paste. Spread evenly over the roast. Place roast, fat side up, on a rack in an open roasting pan. Insert a meat thermometer into the thickest part of the roast. Do not add any water or cover the meat.

Roast at 325 degrees to your desired doneness (you should allow at least 30 minutes per pound). Follow this guideline: rare = 135 degrees, medium = 155 degrees. Allow the roast to stand for 5 minutes so temperature can rise another 5 degrees to 140 degrees for rare and 160 degrees for medium.

Yield: About 2 to 4 servings per pound.

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MAPLE MUFFINS

2 cups white whole-wheat flour (OR an equivalent amount of your favorite low-carb flour)

1/4 cup packed Splenda Brown Sugar Blend
2 tsp baking powder
1/4 tsp salt
3/4 cup fat-free or low-fat milk
1/4 cup olive oil
1/4 cup unsweetened applesauce
1/2 cup sugar-free maple-flavored syrup
1/4 cup fat-free sour cream
1 large egg
1/2 tsp vanilla extract

Preheat oven to 400 degrees.
Grease or place paper liners into 16 muffin cups; set aside.

In a large bowl, combine the flour, Splenda, baking powder and salt.

In a separate bowl, combine the milk, olive oil, applesauce, syrup, sour cream, egg and vanilla; stir into the flour mixture just until moistened. Fill the prepared muffin cups 2/3 full. Make the topping.

Topping:
3 tbsp white whole-wheat flour (Or equivalent of your favorite low-carb flour)
3 tbsp Splenda Granulated
2 tbsp chopped walnuts or pecans
3/4 tsp ground cinnamon
2 tbsp cold unsalted butter

In a small bowl, combine the flour, Splenda, nuts and cinnamon; cut in the butter until crumbly. Sprinkle over the muffin batter and bake at 400 degrees 16-20 minutes until a wooden toothpick inserted in the center comes out clean.

Cool muffins in the pan for 5 minutes then remove to a wire rack to cool completely.

Yield: 16 muffins

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FLANK STEAK WITH HORSERADISH SAUCE

1 (1-lb) beef flank steak

3 tbsp lemon juice
2 tbsp Dijon mustard

2 tbsp Worcestershire sauce

2 garlic cloves, minced
1/8 tsp hot pepper sauce

Using a sharp knife, score the surface of the steak with shallow diagonal cuts at 1-inch intervals, making diamond shapes. Repeat on the other side.

In a large resealable plastic bag, combine the lemon juice, mustard, Worcestershire sauce, garlic, and hot pepper sauce; add the steak. Seal bag and turn to coat meat. Place in the refrigerator at least 8 hours up to overnight. Make the following sauce.

Horseradish Sauce:
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1 tbsp Dijon mustard
2 green onions, finely chopped
2 tsp prepared horseradish

Combine all sauce ingredients in a small bowl. Cover bowl and refrigerate.

Drain steak and discard the marinade.

Grill the steak, covered, over medium heat for 7-9 minutes per side or until of desired doneness. Thinly slice the steak across the grain and serve with the sauce.

Yield: 4 servings
Per serving of 1/4 of the steak and 2 tbsp sauce: Approximately 225 calories, 10 g fat (5 g sat), 3 g carbs, 26 g protein

Diabetic Exchange: 4 lean meat

This is my diabetic version of an old recipe from a Reiman Publication.

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CREAMY BRAISED CHICKEN

6 cups water

1/2 lb pearl onions
1 cup thinly sliced onion
1/2 cup thinly sliced carrot
1/2 cup thinly sliced celery
1 tbsp olive oil
2 tsp butter
6 boneless skinless chicken breast halves
2 1/3 cups reduced-sodium chicken broth
1 tbsp minced fresh parsley
1 tsp salt
1 tsp dried thyme
1/8 tsp pepper
1 bay leaf
3 tbsp white whole-wheat flour (or your favorite low-carb flour)
1/2 cup fat-free evaporated milk
1/2 lb fresh mushrooms, quartered

In a Dutch oven or other large saucepan, bring water to a boil; add pearl onions and boil for 3 minutes. Drain and rinse in cold water; peel and set aside. In the same pan, heat olive oil and sauté sliced onion, carrot and celery until tender. Remove the vegetables and set aside.

Add the chicken to the pan and brown on both sides. Remove and keep warm.

Add the broth, parsley, salt, thyme, pepper and bay leaf to the pan. Heat through until cooked down somewhat then add the chicken back into the pan. Place lid on pan and cook on low 5 minutes or until the juices from the chicken run clear. Remove chicken to a serving platter and keep warm.

Combine the flour and milk until smooth and gradually stir into the broth in the pan. Bring to a boil and cook, stirring for 2 minutes or until thickened. Return the vegetables to the pan. Remove from the heat, place lid back on and set aside.

In a nonstick skillet, sauté the pearl onions in the butter until tender; remove and set aside. In the same pan, sauté mushrooms until tender. Add the onions and mushrooms to the serving platter with the chicken. Discard the bay leaf from the sauce, spoon sauce over chicken and vegetables.

Yield: 6 servings
Per serving of 1 chicken breast half and 2/3 cup sauce: 273 calories,18 g carbs, 2 g fiber, 31 g protein
Diabetic Exchanges 3 1/2 lean meat, 1 1/2 vegetable, 1 fat

This is my diabetic-friendly version of an old (around 20 years ago) recipe from a Reiman Publications magazine.

LEMON-ROSEMARY PORK TENDERLOIN

2 (1 lb each) pork tenderloins

1 medium onion, chopped
2 tbsp olive oil
1 tbsp fresh squeezed lemon juice
1/4 tsp dried rosemary
1/4 tsp dried thyme
1 tsp grated lemon peel
1 garlic clove, minced
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine the onion through pepper, mixing together well and rub over the tenderloins. Place on a rack in a shallow roasting pan. Bake uncovered at 400 degrees for 45-50 minutes or until a meat thermometer reads 160 degrees. Cover with foil and let stand for 10 minutes before slicing to serve.

Yield: 8 servings
Per serving: 176 calories, 7 g (2 g sat) fat, 74 mg cholesterol, 204 mg sodium, 2 g carbs, 24 g protein
Diabetic exchanges: 3 lean meat

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ZUCCHINI CRUST PIZZA

Pizza is one of the foods that raises my blood sugar faster than almost any other. This is a great idea for me and probably for many of you, my fellow diabetics.

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup white whole-wheat flour
1/4 tsp salt
2 cups shredded part-skim mozzarella cheese
2 small tomatoes (I prefer Roma), thinly sliced
1/2 cup chopped onion
1/2 cup finely chopped or julienned green bell pepper
1 tsp dried oregano
1/2 tsp dried basil
3 tbsp shredded Parmesan cheese

Preheat oven to 450 degrees.
Spray a 12-inch pizza pan with nonstick cooking spray; set aside.

Combine the zucchini and egg substitute in a bowl; mix well. Add the flour and salt, stirring together well. Spread the mixture onto the bottom of the prepared pizza pan. Bake at 450 degrees for 8 minutes; reduce heat to 350 degrees. Remove from the oven and sprinkle the remaining ingredients over the crust. Return to oven and bake 15-20 minutes, or until the onion is tender and the cheese is melted.

Yield: 6 slices
Per slice: 190 calories, 13 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetables, 1/2 fat

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VEGGIE LOADED OMELET

1 small onion, chopped

1/4 cup chopped green bell pepper
1 tbsp unsalted butter
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp oregano
1/8 tsp black pepper
1/4 tsp salt
4 large egg whites
1/4 cup water
1/4 tsp cream of tartar
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, melt the butter; add the onion and bell pepper and sauté until tender. Add the zucchini, tomato, oregano and black pepper; cook while stirring for 5-8 minutes or until the veggies are tender and most of the liquid is evaporated. Set aside but keep warm.

Preheat oven to 350 degrees.

In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form.

Place the egg substitute in another bowl; fold into the egg white mixture. Pour into a 10-inch oven-proof skillet that has been coated with cooking spray. Cook over medium heat for 5 minutes or until the bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted in the center comes out clean.

Spoon the veggie mixture over one side; sprinkle with half the cheese. Score the middle of the omelet with a sharp knife and fold other half over the veggie filling. Transfer to a warm plate and sprinkle with the remaining cheese.

Cut omelet in half to serve.

Yield: 2 servings
Per serving: 197 calories, 10 g carbs, 2 g fiber, 19 g protein
Diabetic Exchanges: 2 1/2 lean meat, 2 vegetables