HONEY ROSEMARY CHICKEN

1/4 cup honey

1/4 cup balsamic vinegar
1/4 cup minced fresh rosemary
2 tbsp olive oil
6 (about 7-oz) each bone-in skinless chicken breast halves
1 tsp salt
1/4 tsp pepper

In a bowl, combine honey, vinegar, rosemary and oil; mix well. Pour half the marinade into a large resealable plastic bag; add chicken. Seal bag well and turn to coat all the chicken; refrigerate 2 hours. Place remaining marinade in a bowl, cover, and refrigerate.

Drain chicken and discard the marinade from the bag. Place chicken, bone side down, in a 9 x 13-inch baking pan. Sprinkle with the salt and pepper. Bake uncovered at 350 degrees for 55-65 minutes or until the juices run clear. Baste occasionally with the marinade during baking.

Yield: 6 servings
Per serving: 200 calories, 6 g (1 sat) fat, 79 mg cholesterol, 462 mg sodium, 7 g carbs, trace fiber, 20 g protein. I suggest diabetics cut the salt in half or eliminate altogether.
Diabetic Exchanges: 4 very lean meat, 1/2 starch, 1/2 fat

Note: This recipe is from TOH. This recipe was a 2008 TOH Blue Ribbon Contest Winner.

APPLE SPICE TEA

3 cups boiling water

3 apple tea bags
1 cup apple cider
1 tsp lemon juice
1/3 cup Splenda Granular
1/4 tsp allspice
2 cinnamon sticks
2 orange slices

Measure water into medium pot and bring to a boil. Remove from heat and add the tea bags. Steep 3 minutes; discard tea bags.

Add cider, lemon juice, Splenda, allspice, cinnamon sticks, and orange slices. Place back on heat and bring to a simmer but do not boil! Serve in 8-oz mugs.

Yield: 4 servings
Per serving: 35 calories, 9 g carbs

Diabetic exchange: 1/2 fruit
WW Points: 1

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FRESH PEACH CRUMB BAKE

Here is another tasty dessert recipe for when you "take" the dessert or are having a meal with family and friends. This is tasty enough for everyone and 1 serving is okay for most diabetics. If you can't handle the graham cracker crumbs, substitute crushed sugar-free vanilla wafers or sugar-free butter cookies. This is a good diabetic recipe as it has no bottom crust layer.

2 cups sliced fresh peaches
1/3 cup graham cracker crumbs
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
2 tsp butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking dish or pan with nonstick cooking spray.

Layer the peaches in the bottom of the prepared pan. In a small bowl, combine graham cracker crumbs, cinnamon, and nutmeg, stirring together well. Add the butter and stir until well combined. Sprinkle the graham cracker crumb mixture over the peaches. Bake in a 350- degree oven for 30 minutes. Serve warm.

Note: Top with sugar-free whipped cream or sugar-free ice cream, if desired.

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GRILLED CITRUS SALMON

1/2 cup canola oil

1 med onion, diced

2 tbsp lemon juice

2 tbsp orange juice

1 tsp grated lemon peel

1 tsp grated orange peel

1 garlic clove, minced

2 salmon fillets (about 1 1/2 lb each)

orange or lemon slices for garnish, optional

Combine the first seven ingredients in a jar with a tight-fitting lid; shake well.

Grill salmon over medium heat, skin side down, for 15-20 minutes or until fish flakes easily with a fork. Baste every 5 minutes with the citrus mixture. Garnish with the orange and/or lemon slices, if desired.

Yield: 8 servings

6-ounces cooked salmon equals 530 calories, 40g fat (6g sat), 114mg chol, 115mg sodium, 3g carbs, 1g fiber, 39g protein.

Recipe and photo from a Sam's ad.

OVEN-FRIED CHICKEN DRUMSTICKS

1 cup fat-free plain Greek yogurt

1 tbsp Dijon mustard

2 garlic cloves, minced

8 chicken drumsticks (about 4-oz each), skin removed

1/2 cup whole wheat flour

1 1/2 tsp paprika

1 tsp baking powder

1 tsp salt

1 tsp pepper

Olive-oil-flavored cooking spray

In a large resealable bag, combine yogurt, mustard and garlic. Add drumsticks, seal bag and turn to coat. Refrigerate 8 hours to overnight.

Preheat oven to 425-degrees. In another plastic bag, mix flour, paprika, baking powder, salt and pepper. Remove chicken from marinade and add, one piece at a time, to flour mixture, close bag and shake to coat. Place on a wire rack on a cookie sheet; spritz with cooking spray. Bake 40-45 minutes or until a thermometer reads 180-degrees.

Yield: 4 servings of 2 drumsticks each

Per serving: 227 calories, 7g fat (1 sat), 81mg chol, 498mg sodium, 9g carbs, 1g fiber, 31g protein

Diabetic Exchanges: 4 lean meat, 1/2 starch

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CHICKEN AND LENTIL SOUP

1 tbsp canola or olive oil 

1 1/2 to 2 lbs boneless, skinless chicken breasts
1 medium onion, chopped
3/4 cup dried lentils, rinsed
1 can (14-oz) chicken broth
3 cups water
2 large tomatoes, seeded, diced
1 yellow squash, diced
2 carrots, pared and thinly sliced
1 green pepper, diced
1/2 tsp dried basil leaves

Heat the oil over medium-high heat in a Dutch oven.  Add the chicken and onion; saute 5 minutes, until browned.  Add the lentils, broth, and water.  Bring to a boil and simmer, covered, for 20 minutes.  Remove lid and add the remaining ingredients.  Bring to a boil and simmer 10 minutes or until the vegetables are tender.  Remove the chicken and shred; add back into the soup.

Yield: 6 to 8 servings

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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 OR Stevia 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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BARLEY VEGETABLE SOUP

NOTE: This recipe is from my Vintage Recipes blog. With a few changes, this should be okay for most diabetics. I have put some diabetic suggestions in ( ).

This old-fashioned recipe is also a healthy one. Give it a try for an old-fashioned healthy, tasty meal. Just add a crusty whole-grain bread or muffin and you have a meal! (Leave off the bread unless you use low carb/no carb bread.)

In a stock pot, heat 2 tbsp oil(olive or coconut) and saute 2 medium chopped onions until transparent. Add: 2 cloves garlic, pressed or minced and 1/3 cup barley. Saute a for a few minutes.
Add to the stock pot: 1 cup diced carrots, 1 cup diced celery, 3 cups sliced mushrooms, 1 potato, scrubbed clean and diced with peeling left on (sweet potato), 8 cups water or beef or chicken stock--your preference, 1/2 tsp dried basil, 1/4 tsp dried thyme, 3 tbsp (lite) soy sauce, and 3/4 (1/4 to 1/2) tsp seasoned salt. Bring mixture to a boil, reduce heat and simmer for 45 minutes.
Add to soup: 2 small zucchini, cut in half lenthwise then cut into slices. Continue to cook until zucchini is tender. Season with salt (omit), if desired, pepper, and cayenne pepper to suit your taste. After dishing soup into serving bowl, garnish with a dollop of sour cream (plain low-fat yogurt), if desired.

Yield: 8 servings

file photo for reference - not this exact recipe

CHICKEN PLANKS

4 skinless boneless chicken breast halves

2 egg whites, lightly beaten

1 tablespoon water

1 teaspoon finely shredded lemon peel

1/2 cup seasoned fine dry whole-grain bread crumbs or your favorite low-carb/no-carb bread crumbs

1/4 cup finely shredded Parmesan cheese

Preheat oven to 400 degrees.

Lightly coat a large cookie sheet that has sides with nonstick cooking spray; set aside.

Cut each of the chicken breasts lengthwise into 3 strips.

In a shallow bowl, blend the egg whites and water together.

In a separate bowl, combine the lemon peel, bread crumbs, and Parmesan cheese.

Dip the chicken pieces into the egg white mixture then into the bread crumb mixture. Place on the prepared baking sheet.

Bake chicken at 400 degrees for 15 minutes or until chicken is cooked through, no longer pink and juices run clear. Turn once during bakiing.

Yield: 4 servings of 3 planks. 

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HAM LOAF

This recipe was compliments of a local grocery store in Southern Indiana many years ago.

1 1/2 lbs ground ham
1/2 cup whole-grain or your choice of low-carb/no carb breadcrumbs
1/2 cup quick oats
2 eggs, beaten
3 tbsp chopped onion
2 tbsp parsley flakes
1/4 cup Splenda brown sugar blend or your choice of brown sugar substitute

Combine ham, breadcrumbs, oats, eggs, onion, parsley in a large mixing bowl. Mix well and shape into a loaf shape. Sprinkle the sugar over top of loaf. Place loaf in a very lightly greased and floured baking dish. Bake at 350 degrees for 60 to 70 minutes.

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VEGETABLE STRATA

4 cups whole-grain bread cubes (or your favorite low/no carb bread)

1 cup onion
1 lb fresh asparagus, trimmed and cut into 1-inch pieces
2 cups fresh baby spinach
6 large eggs
1 cup fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1/2 cup fresh sliced mushrooms
2 plum tomatoes, sliced thin
1/2 cup reduced-fat feta cheese
1/4 cup snipped fresh basil

Spray a rectangular 2-quart baking dish with nonstick cooking spray. Place half of the breadcrumbs over the bottom of the dish.

In a medium sauce with a lid, cook the asparagus and onion in a small amount of water 2 to 3 minutes. Stir in the spinach and immediately drain well. Spoon half of the mixture over the bread in the dish. Sprinkle the mushrooms over the mixture. Top with the remaining bread cubes and the remaining asparagus mixture; set aside.

In a large mixing bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture evenly over the ingredients in the baking dish. Using the back of a large spoon, gently press down the layers. Arrange the tomato slices over the top and sprinkle with the basil and cheese. Cover with foil and refrigerate at least 4 hours but up to 24 hours.

Preheat oven to 325 degrees. Bake covered for 30 minutes. Remove the foil and bake another 40 minutes or until the center reads 180 degrees on a food thermometer. At this point you will notice some liquid standing in the center, but it will be absorbed while the mixture is standing to cool. Allow to stand on a wire rack for 10 to 15 minutes before serving.

Yield: 6 servings This recipe has 2/3 as many proteins as carbs making it a good diabetic choice.

Note: I do not have a picture of this dish, but the file photo below is a close representation.

BANANA SPICE CAKE

2 3/4 cups sifted white whole-wheat flour (or an equivalent amount of your favorite low/no carb flour)

2 tsp baking powder
1 tsp baking soda
1 tsp salt
2 tsp ground cinnamon
1 tsp nutmeg
1/4 tsp ground cloves
1/3 cup canola oil

1/3 cup unsweetened applesauce
1 cup Splenda granular
2 tbsp water
1 tbsp vinegar
2 eggs, well beaten
1 3/4 cups mashed ripe bananas
2 1/2 tsp vanilla extract

Preheat oven to 350 degrees.
Grease and lightly flour a 9 x 13-inch baking pan; set aside.

Sift the flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves together three times; set aside.

In a large mixing bowl, beat oil, applesauce, Splenda, water and vinegar together until fluffy. Add the eggs and beat well. Add the sifted flour mixture alternately with the mashed bananas, beating well after each addition. Stir in the vanilla.

Pour the batter into the prepared baking pan. Bake at 350 degrees for 35 to 45 minutes or until a toothpick inserted in the center comes out clean.

Note: Reminder this is a dessert and should be treated as such. One piece per day. Share with family and friends or freeze in individual ziptop bags and place in a gallon freezer ziptop bag. Remove one piece at a time occasionally. Some diabetics may not be able to eat cake. You know your body and what you are capable of.

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HOMEMADE HORSERADISH SANDWICH SAUCE

Add a little zip to your sandwiches with this homemade sauce that is FREE on the diabetic exchange. One tablespoon of this sauce has only 15 calories, 1 gram of protein, 1 gram of carbs, and 1 gram of fat.

1/2 cup low-fat cottage cheese
3 tbsp light sour cream
2 tbsp horseradish
1 tbsp Splenda Granular

Puree the cottage cheese in a blender or food processor until as smooth as mayonnaise; add remaining ingredients and blend until well combined.

Place in a jar and refrigerate.

Yield: Approximately 12 servings of 1 tablespoon each.

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OLD-FASHION CHICKEN CONTINENTAL

This is an old recipe from my vintage recipe collection. I have made some adjustments so diabetics can enjoy this once in a while when they just have to have an old-time comfort meal. This is a once-in-awhile dish for diabetics.

3 to 4 lb frying chicken cut-up (remove most of the skin for a healthier dish)

1/3 cup seasoned (white whole-wheat or almond) flour (season with poultry seasonings to suit your taste)
1/4 cup butter (olive or coconut oil)
1 can (10 1/2 oz) condensed cream of chicken soup (healthier version ie reduced fat and sodium)
2 1/2 tbsp grated onion
1 tsp salt
dash of pepper
1 tbsp chopped parsley
1/2 tsp celery flakes
1/8 tsp thyme
1 1/3 cups water
1 1/2 cups (Brown) Minute Rice (May reduce rice to 1 cup)

Preheat oven to 350 degrees.
Roll (skinned) chicken pieces in flour and brown in (oil) butter. Remove chicken from pan. Into the pan and drippings, stir in soup, onion, salt, pepper, parsley, celery, and thyme. Stir while bringing to a boil. Spread Minute Rice into a 1 1/2-quart shallow casserole dish (that has been lightly sprayed with olive oil cooking spray). Reserve 1/3 cup of the soup mixture and pour rest over the rice. Stir to moisten all the rice. Top rice with chicken pieces and pour reserved soup over chicken. Bake, covered, for 30-40 minutes until chicken is done.

Recipe for reference only - not this exact recipe

NO-FLOUR PEANUT BUTTER COOKIES

1 cup natural peanut butter

1 cup Splenda Granular
1 large egg
1 tbsp vanilla extract

Preheat oven to 350 degrees.
Line a large cookie sheet with parchment paper; set aside.

Combine all ingredients on low speed of an electric mixer until well combined.

Place approximately 1 1/2 tablespoons of dough per cookie 1 1/2-inches apart on the prepared cookie sheet. Flatten with the tines of a fork to make a criss-cross pattern.

Bake at 350 degrees for 10-12 minutes or until golden brown around the edges. Remove from oven and leave on cookie sheet a couple of minutes before removing to a wire rack to cool completely.

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SWISS VENISON ROUND STEAK

For those diabetics who enjoy game meats, give this recipe a try occasionally.

2 venison round steaks, approx 1 1/2 lbs

1/4 cup almond flour
1 1/2 tsp salt
1/8 tsp pepper
1/4 cup salt-free butter
1 cup water
1 med onion, chopped
1 cup diced celery
1/2 cup fat-free sour cream

Wipe steaks clean with a damp cloth. Combine flour, salt and pepper. Pound flour mixture into the steaks using the edge of a sturdy saucer. Brown both sides of the steaks and any remaining flour mixture in the butter. Add 1/4 cup of the water. Cover and simmer slowly, adding remaining water as needed. When the meat is almost tender (after 1 to 2 hours), add onion and celery; cook until thoroughly tender. Stir in the sour cream and cook for 2 minutes longer. Serve at once. From 1 1/2 to 2 1/2 hours of total cooking time will be required, the time depending on the age of the animal. 

Serves 5.

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GRILLED LEMON CHICKEN

2 tbsp olive or canola oil

1 lemon
1 garlic clove, crushed

1 tbsp chopped fresh parsley

1/4 tsp dried thyme
1/4 tsp dried marjoram
1/4 tsp salt
1/4 tsp black pepper
4 (1 1/4 lb)skinless boneless chicken breasts

Using a vegetable peeler remove a couple of strips of peel from the lemon. Using a sharp knife, cut strips into thin strips; reserve. Grate remaining peel to make 1 tablespoon of zest. Squeeze the juice into a large bowl.

In the large bowl, combine the lemon zest, oil, garlic, parsley, thyme, marjoram, salt and pepper with the lemon juice. Add the chicken breasts and spoon the marinade over the chicken until coated well. Cover and chill for 30 minutes to overnight.

Heat up the grill, griddle, or broiler to medium heat. Put the chicken on the grill and reserve the marinade. Cook chicken about 10 minutes on each side until cooked through. Brush chicken with the marinade 2 or 3 times during the cooking time. Sprinkle the reserved lemon strips over the chicken as a garnish.

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SWISS STEAK WITH RED POTATOES

1/4 cup white whole wheat flour

1/2 tsp salt
1/4 tsp black pepper
1 (1 to 1 1/4 lb) round steak
1 tbsp canola or olive oil
1 medium onion, sliced
1 small to medium green bell pepper, diced
1 can whole tomatoes, do not drain
1/4 to 1/3 cup water
1/2 tsp dried thyme
1 bay leaf
4 medium red potatoes, halved

Combine the flour, salt and pepper in a shallow dish or pie plate. Add the meat and coat on both sides, pounding flour into the meat.

Heat the oil in a large deep skillet or a Dutch oven; add meat and onion; brown meat on both sides. Add the bell pepper, tomatoes, water, thyme and bay leaf. Bring mixture to a boil; reduce heat to low and cover. Simmer 1 1/4 hours. Turn meat and add the potatoes. Continue to simmer until meat and potatoes are tender.

To serve, remove meat and potatoes to a serving platter and spoon sauce over all. Remove bay leaf before serving.

Yield: 8 servings of 1/8 of the meat and 1/2 a potato.

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GARDEN TUNA SALAD

1 can (6-oz) tuna packed in water, drained

1 medium carrot, chopped
1 celery rib, chopped
1/2 cup reduced-fat Monterey Jack cheese, cubed
1/4 cup frozen peas, thawed and drained
1/4 tsp dried parsley flakes
1/3 cup reduced-fat, low-sugar Italian salad dressing
Lettuce leaves
Tomato slices
2 pita breads, cut in halves

Place tuna in a large bowl and break into chunks; add the carrot, celery, cheese, peas, and parsley. Toss to blend. Pour the salad dressing over the salad and toss lightly to coat.

Place 1 lettuce leaf and one tomato slice into each pita half. Divide the tuna salad evenly between the four halves.

Yield: 4 servings
Approximately per serving: 220 calories, 22 g carbs, 20 g protein
Dietary Exchanges: 1 1/2 bread, 2 meat

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CHILI-FLAVORED POPCORN

Popcorn is a whole grain and makes a good snack for diabetics. But that does not include popcorn that has been drenched in butter or is candy-coated. To make a tasty popcorn snack try this recipe that uses spices to add flavor to the popcorn.

3 quarts popped popcorn
1 tbsp unsalted butter
1 tbsp olive or coconut oil
1 tbsp Dijon mustard
2 tsp chili powder
1/4 tsp salt, optional
1/4 tsp ground cumin

Place the popcorn in a large bowl.

Combine the butter, oil, mustard and spices in a bowl until well combined. Pour over the popcorn and toss until well coated.

Note: Add unsalted peanuts for variety, if desired.

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MOCHA NUT COOKIES

1 pkg (12-oz) sugar-free chocolate chips, divided

2 tbsp instant coffee granules
2 tsp boiling water
1 cup white whole-wheat flour
1/4 cup garbanzo bean flour or equivalent of your favorite low-carb substitute)
3/4 tsp baking soda
1/2 tsp salt
1/4 cup butter
1/4 cup coconut oil
1/2 cup Splenda Granulated
1/4 cup firmly packed Splenda Brown Sugar Blend
1 eg1 tsp vanilla extract
1/2 cup chopped walnuts*

Preheat oven to 350 degrees.

In a small microwave-proof bowl, microwave 1/2 cup of the chocolate chips, stirring every 15 seconds until melted and smooth. Cool to room temperature.

In a small cup, dissolve coffee granules in the boiling water; set aside.

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

In a large bowl, combine the butter, coconut oil, Splenda, Splenda brown sugar and coffee; beat until creamy. Add the egg and the melted chocolate; mix well. Gradually add the flour mixture. Stir in the vanilla, remaining chocolate chips and walnuts.

Drop by rounded tablespoonfuls onto ungreased or parchment lined cookie sheets. Bake at 350 degrees for 10-12 minutes. Allow to stand 2-3 minutes before removing from the cookie sheets to wire racks to cool completely.

*Substitute pecans, if you prefer.

Yield: 2 dozen

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Remember these are cookies and should be treated as any dessert. Quantity is key to the diabetic controlling their blood sugar. Have a cookie and share the others with family and/or friends. These cookies can also be frozen one or two cookies to a ziptop freezer bag and taken out occasionally for a special treat. When doing this, I prefer to bag the cookies in small bags, two to a bag. Then place the small bags into a gallon freezer baggie. Take out a small bag as desired.

NO CRUST SPINACH QUICHE

1 cup chopped yellow onion

1 cup sliced fresh mushrooms
1 tbsp canola oil
1 pkg (10-oz) frozen chopped spinach, thawed and very well drained
2/3 cup finely chopped cooked ham
5 eggs
3 cups shredded Monterey Jack cheese
1/8 tsp freshly ground black pepper

Preheat oven to 350 degrees.
Grease a 9-inch pie plate or quiche dish.

In a large skillet, heat the oil over medium high heat; add the onion and mushrooms and saute until tender. Add the spinach and ham to the skillet. Cook, stirring, until the excess moisture is cooked out. Allow to cool somewhat before adding eggs.

Beat the eggs; add cheese and mix together well. Stir in the pepper and the spinach mixture; blend together well. Spread mixture evenly into the prepared dish. Bake at 350 degrees for 40 to 45 minutes or until a knife inserted near the center comes out clean.

Yield: 6 to 8 servings

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QUICK AND EASY TURKEY CHILI WITH WHITE BEANS

1 tsp olive or canola oil

1 1/2 lb uncooked boneless skinless turkey breast, cut into bite-size cubes
1 cup chopped onions
2 cans (14.5-oz) ready-to-serve chicken broth with 1/3 less sodium
1 can (6-oz) no-salt-added tomato paste
2 cans Great Northern Beans, drained
2 cans (4.5-oz each)  chopped green chilies, drained
1 tsp cumin
1 sliced green onion for garnish, optional

Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the turkey and onions; cook, stirring, until the turkey is no longer pink in the center. Stir in the remaining ingredients and bring to a boil. Reduce the heat to low and simmer 10 to 15 minutes, stirring occasionally.

Yield: 8 servings
Per serving: 180 calories, 15 g carbs, 25 g protein
Dietary Exchanges: 1 Carb, 3 very lean meat

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