SMOTHERED CHICKEN BREASTS

 

4 boneless skinless chicken breast halves

3 tbsp olive oil, divided
1 cup chopped onion
1 large garlic clove, minced
1 can (14-oz) Italian-style stewed tomatoes (do not drain)
1 cup shredded mozzarella cheese

Preheat broiler.

Place chicken pieces between two pieces of plastic wrap and pound to a thickness of 1/4-inch. Use the flat side of a meat mallet or the edge of a plate to pound chicken.

Heat two tablespoons of the oil in an ovenproof skillet over medium heat. Cook chicken 3 1/2 minutes per side or until no longer pink in the center. Transfer to a plate and keep warm.

Heat the remaining tablespoon of oil in the same skillet; add onion and garlic and cook, stirring, about 3 minutes until tender. Add the tomatoes and bring to a simmer.

Return the chicken to the skillet and spoon the skillet mixture over the chicken.

Sprinkle 1/4 cup cheese over each piece of chicken. Place in broiler about 4-inches from the heat until the cheese is melted.

Yield: 4 servings
Per serving: Approximately 450 calories, 12 g carbs, 50 g protein
Dietary Exchanges: 2 vegetable, 6 meat, 1 1/2 fat

File Photo of this recipe.

BLACK AND WHITE BEAN CHICKEN CHILI

1 lb chicken tenders or boneless skinless breasts, cut into bite-size pieces

1 cup coarsely chopped onion
1 can Great Northern Beans
1 can Black Beans
1 can Mexican-style stewed tomatoes, with juice
2 tbsp chili powder

Spray a large saucepan or Dutch oven with nonstick cooking spray and heat over medium heat until hot.  Add the chicken and onion; cooking and stirring for 5 minutes or until the chicken is browned.

Combine the cooked chicken, onion, beans, tomatoes, and chili powder in a slow cooker or crockpot.  Cover and cook on low setting for 4 to 4 1/2 hours.

Top each bowl with your favorite diabetic-friendly chili toppings.

Yield: 6 servings

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APPLE CHEESE LOG

 A great little appetizer or party snack that diabetics can enjoy along with family and/or friends.

1 brick (8-oz) fat-free cream cheese, softened

1/2 cup finely chopped Granny Smith (or other tart) apple
1/4 cup chopped pecans
1/4 tsp ground cinnamon
1/2 cup finely chopped pecans for rolling
Sugar free vanilla wafers or assorted whole-grain or your favorite low-carb crackers for serving

Combine the cream cheese, apple, 1/4 cup chopped pecans, and cinnamon; stir until well blended. Shape mixture into a log and roll in the 1/2 cup finely chopped pecans.

Cover log and refrigerate at least 20 minutes before serving.

Serve with the vanilla wafers or assorted crackers.

Notes:

• If you don't want to make a log, sprinkle some finely chopped pecans over the top and leave in a bowl to be served as a spread.
• Cinnamon is excellent for diabetics. If you enjoy the flavor of cinnamon, increase the amount a little.
• Pecans (and other nuts) are good for diabetics.

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HERBED PORK CHOPS

1/3 cup dried parsley flakes

1/4 cup dried marjoram

1/4 cup dried thyme

3 tbsp rubbed sage

2 tbsp garlic powder

2 tbsp onion powder

1 tsp salt

1 tsp ground cinnamon

4 boneless pork loin chops

1 tbsp canola or olive oil

In a bowl, combine all the spices (the first 8 ingredients). Rub 1/2 teaspoon of the mixture over each of the pork chops..

In a nonstick skillet, heat the oil and brown the chops, 4 to 5 minutes per side or until a meat thermometer reaches 160 degrees.

Store the remaining herb mixture in a small, covered container for future use.

Yield: 4 servings Per serving, 190 cal, 9g fat (2g sat), 51 mg sod, 0 carbs, 25g protein

Diabetic exchanges: 3 lean meat, 1/2 fat

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GREEN BEANS WITH RADISHES

1 lb fresh green beans

2 tbsps thinly sliced green onion

2 tbsps butter

1 tsp lemon juice

1 tsp soy sauce

1 tsp liteup sliced radishes

Place beans in a large saucepan and cover with water, bring to a boil. Cook, uncovered, 8 to 10 minutes or until crisp-tender, drain. In a skillet, sauté onion in butter just until tender. Stir in the beans, lemon juice and soy sauce. Cook, stirring, the mixture until heated through. Just before serving, sprinkle with the radishes.

Yield: 4 servings

Per serving: 90 cal, 6g fat (4g sat), 16 mg chol, 118 mg sodium, 9g carbs, 4g fiber, 2g protein

Diabetic Exchanges: 2 vegetable, 1 fat

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CRAB-TOPPED FISH FILLETS

1 lb sole, orange roughy or cod fillets 

1 can (6-oz) crab meat, drained, flaked and cartilage removed OR 1 cup imitatian crabmeat, chopped

1/2 cup grated Parmesan cheese

1/2 cup olive oil mayonnaise

1 tsp lemon juice

Paprika for garnish, optional

1/3 cup slivered almonds, toasted

Place fillets in a greased 8-inch square baking dish and bake, uncovered, at 350-degrees 18-22 minutes or until fish flakes easily with a fork. Meanwhile, in a bowl, combine crabmeat, Parmesan cheese, mayonnaise and lemon juice.

Drain cooking juices from the baking dish and spoon the crab mixture over the fillets. Broil 5-inches from the heat for 5 minutes or until the topping is lightly browned. Sprinkle with paprika, if desired, and the almonds.

Yield: 4 servings

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SAUTEED GARLIC GREEN BEANS

2 1/2 - 3 lb fresh green beans, washed & trimmed

2 tbsp olive or canola oil
1 onion, sliced
3 to 4 garlic cloves, minced
1 tsp salt
1/2 tsp freshly ground black pepper

Place green beans in a saucepan and cover with water. Bring to a boil and cook for 5 or 6 minutes until crisp-tender. Drain and place beans in ice water to stop the cooking; drain well.

In a large skillet or sauté pan, heat the oil over medium heat. Add the onion and garlic and sauté 10 - 15 minutes or until they are tender and the onion starts to caramelize. Stir in the green beans, salt, and pepper; continue cooking another 3 to 5 minutes until beans are heated through and of desired tenderness.

Yield: 8 to 10 servings

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STIR-FRY CHICKEN SALAD

Dressing:

1/2 cup reduced-sodium chicken broth
1/2 cup smooth peanut butter
1 tbsp Splenda Brown Sugar Blend
2 tbsp lime juice
1 tbsp reduced-sodium soy sauce
1/4 tsp ground red pepper
1/8 tsp garlic powder

Microwave broth on high 30 seconds or until hot. Place broth along with the remaining ingredients into a blender container; process until well blended, about 15 seconds. Set aside.

Salad:
1 lb chicken tenders, cut into bite-size pieces
1/4 tsp salt , optional (I suggest omitting)
2 tbsp olive or canola oil
1 pkg (16-oz) frozen Asian vegetable medley
2 tbsp low-sodium soy sauce
1 pkg (10-oz) mixed salad greens
3/4 cup unsalted dry roasted peanuts

Sprinkle salt over the chicken.

Heat oil in the wok over medium-high heat until hot. Add chicken and stir fry 3 minutes. Add the vegetable medley and reduce heat to medium. Cook 5 minutes or until the vegetables are crisp-tender, stirring occasionally. Stir in the soy sauce.

Arrange the salad greens on plates and top with the chicken mixture. Sprinkle with the peanuts.

Serve with the dressing.

Yield: 4 servings
Per serving: Approximately 520 calories, 27 g carbs, 4 g fiber, 38 g protein
Diabetic Exchanges: Vegetable 2, Bread 1, Meat 4, Fat 4

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MIXED BERRY COBBLER

 2/3 cup white whole-wheat flour (or the equivalent of your favorite low/no carb flour but never all-purpose flour)

1/2 cup Splenda Granular
1 1/2 tsp baking powder
1/4 tsp salt
2/3 low-fat milk (or soy milk)
1 pkg ( 20-oz) unsweetened frozen mixed berries

Preheat oven 350 degrees.

In a mixing bowl, stir together the flour, Splenda, baking powder and salt. Add the milk; stir until the batter is smooth.

In a 9-inch square baking dish, spread the berries evenly over the bottom. Pour the batter over the berries. Bake for 45 minutes, or until lightly browned, at 350 degrees.

Yield: 9 to 12 servings

Remember this is a dessert and should be treated as such. One serving per day. Share the rest with family and/or friends.

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SALSA PORK CHOPS

1 tbsp olive oil

4 well trimmed center cut pork chops, 1/2-inch thick
1/4 tsp Cajun seasoning
1/4 tsp ground allspice
1/2 cup chunky salsa

1 green onion, sliced for garnish

Heat oil in a large, deep skillet over medium-high heat until hot.

Sprinkle both sides of the pork chops with the Cajun seasoning and allspice.

Cook chops in skillet 2 to 3 minutes per side or until browned. Pour salsa over chops; reduce heat to medium. Cover and simmer 12-14 minutes or until chops are cooked through.

Garnish with the green onion, optional

Yield: 4 servings

Mr. Food photo

SANTA FE-STYLE SKILLET CHILI

1 1/4 lb lean ground turkey

1 cup chopped onion
1 1/2 tsp minced garlic
1 tbsp ground cumin
1 tbsp chili powder
1/4 tsp ground red pepper
1 can (15.5-oz) chili beans in sauce, undrained
1 can (14.5-oz) Mexican-style stewed or diced tomatoes, undrained
1 can (4-oz) chopped green chilies, undrained
Sour cream for serving
Diced avocado, for serving
Shredded Monterey Jack cheese, for serving

Spray a large deep skillet with nonstick cooking spray; add turkey, onion and garlic. Cook mixture over medium-high heat, and break up with a wooden spoon or large spatula while cooking.

Sprinkle the spices over the turkey mixture and cook, stirring, until the turkey is no longer pink and is cooked through. Stir in the beans, tomatoes, and green chilies; reduce heat to medium. Cover the skillet and simmer chili for 10-12 minutes.

To serve, ladle into bowls and top with your choice of the serving ingredients.

Yield: 4 servings

Per serving: 337 calories, 31 g carbs, 4 g dietary fiber, 27 g protein - This is a very good protein to carb ratio for diabetics

Diabetic Exchanges: 1 vegetable, 1 1/2 bread, 3 meat, 1 fat

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CHERRY CRUNCH DUMP CAKE

I first saw this recipe on The Seasoned Mom a few years ago. I redid the recipe to make it diabetic-friendly and to suit my taste. Cherry is one of my favorite fruits for desserts and I love coconut.

Note: It is true not all diabetics can have cake. However, almost all diabetics whose blood sugar is controlled can enjoy this cake on occasion. Use for special occasions or make this as your dish when you are asked to "bring a dish". When you take a dessert, you know this is one you can have a piece of. Remember this is a dessert and should be treated as such. While diabetics should always control how much they eat, it is especially important for desserts.

Serves: 12

Ingredients

• 1 (20 ounce) can of crushed pineapple in its own juice (not drained)
• 1 (21 ounce) can of Splenda sweetened cherry pie filling
• 1/2 cup unsweetened coconut
• 1 package of sugar-free yellow cake mix
• 1 cup of pecans, chopped
• 1 stick (1/2 cup) butter 
• 1/2 tsp ground cinnamon

Instructions

1. Preheat oven to 350 degrees.
2. Spray a 9 x 13-inch baking pan with cooking spray.
3. Spread pie filling evenly into the prepared pan.
4. Spoon pineapple with juice over the pie filling.
5. Sprinkle the coconut over the pineapple.
6. Sprinkle DRY cake mix evenly over the coconut. Sprinkle with chopped pecans.
7. Slice the chilled butter into thin strips and place the strips evenly over the nuts and other ingredients.
8. Bake for 40-50 minutes or until golden. Serve warm.

File photo from the original recipe.

TURNIP GREENS

3/4 lb lean salt pork or bacon, diced

4 1/2 lbs fresh turnip greens, trimmed
1 1/2 cups water
1 large onion, chopped
1 tsp Splenda Granulated
1/2 tsp freshly ground black pepper

In a Dutch oven, fry the salt pork or bacon just until cooked thoroughly; drain, reserving the drippings. Return the meat and 2 tablespoons of the drippings to the pan.

Stir the remaining ingredients into the pan and bring to a boil. Reduce the heat, cover and simmer 45 minutes or until the greens are tender.

Yield: 8-10 servings

Variation: You can substitute fresh spinach for the turnip greens. Reduce the cooking time to 10 minutes or until tender.

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EASY BEEF GOULASH

1 1/2 cups uncooked whole-grain spiral pasta (or your favorite low-carb pasta)

1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

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FROSTY STRAWBERRY DESSERT

1 pkg (10-oz) frozen unsweetened strawberries, thawed

1 cup ice cubes
1 can (5-oz) low-fat evaporated milk
1/4 cup SPLENDA GRANULAR
1 tsp lemon juice

Place all ingredients in a blend container or food processor; cover and process until smooth.

Pour mixture into a freezer container and freeze until firm.

Remove from freezer 5 to 10 minutes before serving.

Yield: 2 servings

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SHRIMP SALAD WITH VINAIGRETTE

3 tbsp apple cider vinegar or white wine vinegar

1 garlic clove, minced
1 tsp Splenda Granulated (or equal amount of your favorite sweetener)
1 tsp orange zest
3 tbsp olive or canola oil
2 medium navel oranges, peeled
1 lb cooked medium shrimp, peeled and deveined
1 tbsp diced pimento
5 cups torn Bibb or Boston lettuce
5 cups torn leaf lettuce
1/4 cup sliced green onions

Combine the vinegar, garlic, Splenda and orange zest in a large bowl; whisk in the oil and set aside.

Cut the oranges into 1/2-inch slices then quarter each slice.

Add the shrimp, oranges, and pimento to the dressing; toss to coat. Cover and chill at least an hour.

Just before serving, toss the dressing with the lettuce and onions.

Yield: 6 servings
Per serving of two cups: 174 calories, 8 g (1 sat) fat, 9 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 fat, 1/2 fruit

Note: I got this recipe and picture from the Premiere Edition of Light and Tasty Magazine 2001.

BROILED ZUCCHINI WITH ROSEMARY BUTTER

3 tbsp unsalted butter, softened

1/4 cup finely chopped green onions
1/2 tsp dried rosemary, crushed
1 tsp lemon juice
1/2 tsp lemon zest
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 medium-size zucchini

In a small bowl, combine all ingredients except the zucchini; set aside.

Slice zucchini lengthwise into 1/2-inch slices and place on a broiler pan that has been sprayed with nonstick cooking spray.

Broil zucchini 4-inches from the heat for around 10 minutes or until crisp tender. Turn occasionally during cooking. Remove from oven and immediately brush with the butter mixture before serving.

Yield: 4 servings
Per serving of 3 zucchini slices with 4 teaspoons of butter mixture = Approximately 100 calories, 5 g carbs, 2 g protein

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CHICKEN RANCH DIP

2 (8-oz) cans boneless chicken, drained

1 pkg low-fat cream cheese, softened

1 packet dry Ranch Dressing mix

Combine all ingredients together, mixing well.

Serve cold with whole grain or your favorite low-carb crackers, fresh veggies or Beanito Chips.

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STRAWBERRY-APPLE-ALMOND CRUMBLE

Diabetics, or anyone really, should never use regular all-purpose flour. White whole-wheat flour works great for me. There are other substitutes such as almond flour, coconut flour, etc you may choose to use. It is best for diabetics to use whole-grain vs refined grain products.

5 cups fresh strawberries, halved*

1 large apple, peeled, cored, chopped**
1/4 cup Splenda Granulated
1 tsp vanilla extract
2 tbsp white whole wheat flour

Preheat oven to 350 degrees. Combine strawberries, apple, Splenda, vanilla, and flour in a large bowl; stir to mix well. Spread mixture into a shallow baking dish and set aside.

*You may substitute unsweetend frozen berries
**In my opinion, Macintosh apples work the best.

Topping:

1/2 cup white whole wheat flour
1/2 cup rolled oats
1/2 cup sliced almonds
1/4 tsp nutmeg
2 tbsp firmly packed Splenda Brown Sugar Blend
2 tbsp butter

Combine flour, oats, almonds, nutmeg, and Splenda in a medium bowl. Using a pastry blender or two knives, cut the butter into the flour mixture until it forms coarse crumbs. Sprinkle the crumbs over the top of the fruit mixture. Bake until the topping is light brown, about 25 minutes. Cool on wire rack for 15 minutes.

Serve topped with whipped cream or sugar-free ice cream, if desired.

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FRUIT AND NUT BAKED APPLES

Normally I do not recommend using dried fruits as the sugar content is higher in dried fruit than the regular fruit. However, this is a very small amount when divided by 4 apples and the nuts help to counter the apricots.

4 large baking apples
1 tbsp lemon juice
1/4 cup chopped dried apricots
1/3 to 1/2 cup chopped walnuts (may substitute pecans)
1 1/2 tbsp packed Splenda Brown Sugar Blend
1/2 rounded tsp ground cinnamon
2 tbsp melted butter or butter-flavored olive oil

Hollow out the center of each apple, leaving approximately a 1 1/2-inch cavity about 1/2-inch up from the bottom.

Peel top of apple down about 1-inch. Brush the peeled edges of the apples evenly with the lemon juice.

In a small bowl, combine the apricots, nuts, Splenda and cinnamon; add the butter and mix together well.
Spoon evenly into the cavities in the apples.

Place 1/2 cup water in the bottom of a slow cooker. Arrange apples in the bottom of the cooker. If stacking is required in your cooker, do not place directly on top of each other.

Place lid on cooker and cook on low 3 to 4 hours or until the apples are tender.

Best served warm but also good at room temperature. Drizzle with sugar-free caramel ice cream topping, if desired.

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CREOLE CATFISH WITH YOGURT SAUCE

4 (4-oz each) catfish fillets

3 tbsp plain Greek yogurt
2 tbsp finely chopped onion
1 tbsp olive oil mayonnaise
1 tbsp Dijon mustard
1 tbsp ketchup
1/2 tsp dried thyme
1/4 tsp grated lemon peel
1 tsp paprika
1/2 tsp onion powder
1/4 tsp salt
1/8 tsp cayenne pepper
4 lemon wedges for serving

In a bowl, make a yogurt sauce by combining the yogurt, onion, mayonnaise, mustard, ketchup, thyme, and lemon peel. Cover sauce and refrigerate until serving time.

In a small bowl, combine the paprika, onion powder, salt, and cayenne pepper; rub mixture over both sides of the fish fillets.

Grill fish, covered, in a grill basket sprayed with nonstick cooking spray over medium-hot heat OR broil 6-inches from the heat for 5 to 6 minutes per side or until the fish flakes easily with a fork.

Serve with the yogurt sauce and lemon wedges.

Yield: 4 servings
Per serving of 1 fillet with 1 tablespoon of sauce: Approximately 180 calories, 9 g (2 g sat) fat, 5 g carbs, 1 g fiber, 19 g protein
Diabetic Exchanges: 3 lean meat, 1/2 fat

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