MUSHROOM BISQUE

3/4 b fresh mushrooms, sliced 

1 garlic clove, minced
1/3 cup onion, finely chopped
1/2 cup unsalted butter
2 tbsp fresh lemon juice
4 tbsp white whole-wheat flour (or your favorite no/low carb substitute)
1 tsp salt
4 cups low-sodium chicken broth
1/4 tsp freshly ground black pepper
2 cups fat-free half-and-half cream
fresh chopped parsley

In a 2-quart saucepan, melt the butter; add the mushrooms, garlic, and onion sautéing 5 minutes. Add the lemon juice. Blend in the flour then gradually stir in the broth. Add the salt and pepper. Cook soup, stirring constantly, until the soup is slightly thickened. Stir in the cream, heat thoroughly, but do not boil. Garnish with the chopped parsley.

Yield: 4 to 6 servings.

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TURKEY LETTUCE CUPS

1 tbsp olive oil

1 lb lean ground turkey

1 tbsp grated peeled fresh ginger

1 garlic clove, minced

1/2 cup barbecue sauce

1/4 cup water

8 Bibb lettuce leaves

2 green onions, sliced

1 red jalapeno chili, sliced

In a 12-inch nonstick skillet, heat oil over medium-high heat. Add turkey, ginger and garlic; cook, stirring occasionally, until turkey is no longer pink, about 7 to 8 minutes.

Stir in the barbecue sauce and water, reduce heat to medium-low. Cook, stirring, until flavors blend, 5 minutes. Fill lettuce leaves with the turkey mixture. Top with the green onions and jalapeno slices.

recipe idea and photo Woman's World 2025

FRESH FRUIT TOPPED TOAST

1 slice whole-grain toast

1 tbsp nut butter

1 tbsp all-fruit (no added sugar) jam, optional

Fresh banana slices 

Fresh blueberries or raspberries, optional

Spread nut butter over the toast. Top with jam, if using. Sprinkle a few of the fresh berries overall, if desired.

recipe idea from Woman's World

GRILLED OREGANO-DIJON CHICKEN

2 boneless skinless chicken breasts

1/4 cup apple cider vinegar

2 tbsp Dijon mustard

1 tbsp chopped oregano

1 clove garlic, crushed

1 tsp grated lemon zest

Place chicken between 2 sheets of parchment paper, pound to even thickness. In bowl, mix vinegar, mustard, oregano, garlic and zest. Season to taste with salt (use lightly) and pepper. Add the chicken and turn to coat. Cover and chill, flipping 2 to 3 times, 2 hours.

Prepare grill for medium direct-heat cooking. Remove chicken from marinade and coat with olive oil cooking spray. Grill, turning once, until no longer pink in the centers, approximately 4 to 5 minutes per side.

Yield: 2 servings

file photo for reference only

CITRUS CHICKEN WITH ALMONDS

 Note: Almonds are a heart-healthy food and should be in everyone's diet. 

4 (1 lb total) boneless skinless chicken breasts
3 tbsp fresh orange juice
2 tbsp fresh lemon juice
1/2 cup chicken broth
3 tbsp Splenda granulated
1 1/2 tsp cornstarch
1 tbsp butter
1 tbsp chopped chives
1 tbsp chopped fresh parsley
1/4 cup raw sliced almonds, toasted

Preheat the oven to 425 degrees.

Place the chicken breasts on an ungreased baking sheet. Using 1 tablespoon of the orange juice, brush the chicken breasts. Place in the oven and bake at 425 degrees for 15 to 20 minutes or until cooked through.

In a small saucepan, combine the remaining orange juice, lemon juice and chicken broth.

In a small bowl, combine the Splenda and cornstarch; stir into the broth and juice mixture. Heat over medium heat until mixture starts to boil. Reduce heat to low and simmer for 8 to 10 minutes until slightly thickened. Remove pan from the heat; whisk in the butter. Stir in the chives and parsley.

To serve, place the baked chicken on serving platter. Pour the sauce over the chicken and sprinkle the toasted almonds overall.

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BANANA NUT BREAD

3 large well-ripened bananas

1 egg or 1/4 cup egg substitute
1/2 cup sugar-free applesauce
1/3 cup low-fat milk
1/3 cup Splenda Blend
1 tsp. salt, optional
1 tsp. baking soda
1/2 tsp. baking powder
1 1/2 cups white whole-wheat flour
1/2 cup chopped walnuts or pecans

Preheat oven to 350 degrees. Mash bananas with a fork. Add egg, applesauce, milk, sugar or Splenda, salt, baking soda and baking powder to bananas. Mix well with fork. Slowly stir in the flour. Stir only until flour is moistened. Fold in chopped nuts. Lightly grease a loaf pan with cooking spray. Pour batter into pan. Bake 45 minutes or until a toothpick inserted near center comes out clean. Cool in pan for 5 minutes before removing to a cooling rack.

OAT BRAN PANCAKES

1 cup oat bran hot cereal, uncooked 

1/2 cup white whole wheat flour (or equivalent of your favorite no carb/low carb substitute)
1/4 cup Splenda Granular
1 tsp baking powder
1/2 tsp baking soda
dash of salt
2 cups buttermilk
1/4 cup egg substitute*

Heat a nonstick griddle or large skillet over medium to medium high heat.

In a large mixing bowl, combine the oat bran, flour, Splenda, baking powder, baking soda, and salt; set aside.

In a smaller mixing bowl, beat the buttermilk and egg substitute together using a wire whisk. Pour this mixture over the dry mixture in the other bowl. Stir mixtures together only until mixtures are just blended without large lumps.

Pour approximately 1/4 cup of the batter, per pancake, onto the hot griddle. Cook until pancakes are puffed, browned, and slightly dry around the edges. Flip and cook until the second side is browned.

Serve with your favorite low-sugar or sugar-free syrup, fresh fruit, etc.

*1/4 cup egg substitute is equal to 1 whole egg in a recipe.

Yield: 6 servings
Per serving: 130 calories, 20 g carbs, 7 g protein, 2 g (1 g sat)fat, 2 g fiber, 5 mg cholesterol, 4 g sugar
NOTE: The above nutritional information is for the pancakes only; does not included any toppings. 

FILE PHOTO

LEMON AND HERB CHICKEN BREASTS

4 (approx 1 lb total) boneless skinless chicken breast halves 

1 egg, beaten
white whole-wheat flour for coating chicken
3 tablespoons butter
1 envelope (from a 2 envelope box) Golden Herb with Lemon Soup Mix
1 cup water
4 lemon slices
Hot cooked brown rice or whole-wheat noodles(or your favorite low carb/no carb product)

Dip the chicken pieces in the egg then coat very lightly in flour.

Melt the butter in a 12-inch skillet over medium-high heat. Add the chicken breasts and brown in the butter.

Mix the soup mix with the water and add to the skillet with the chicken. Place a lemon slice on each chicken breast. Bring to a boil and simmer for 10 to 15 minutes or until the chicken in thoroughly cooked.

Serve chicken and sauce over the hot rice or noodles.

Yield: 4 servings

file photo for reference

ROASTED KIELBASA AND VEGETABLES

3 medium sweet potatoes, peeled and cut into 1-inch pieces

1 large sweet onion, cut into 1-inch pieces

4 medium carrots, cut into 1-inch pieces

2 tbsp olive oil

1 lb smoked kielbasa or polish sausage, cut into 1-inch pieces

1 medium yellow summer squash, cut into 1-inch pieces

1 medium zucchini, cut into 1-inch pieces

1/4 tsp salt

1/4 tsp pepper

Dijon mustard, optional

Preheat oven to 400-degrees.

Divide potatoes, onions, and carrots between two greased 15x10x1-inch baking pans. Drizzle with oil and toss to coat. Roast 25 minutes, stirring occasionally.

Add kielbasa, squash and zucchini to pans; sprinkle with salt and pepper. Roast 15-20 minutes longer or until vegetables are tender. Transfer to a serving bowl and toss to combine.

Serve with Dijon mustard, if desired.

Yield: 6 servings

TOH 2013

FAUX POTATO SALAD

1 medium head of cauliflower, broken into florets

1 medium carrot, chopped

2 hard boiled eggs, chopped

4 green onions, chopped

1 celery rib, chopped

1/4 cup pitted green olives, cut in half lengthwise

1/4 cup thinly sliced radishes

1/4 cup chopped dill pickle

3/4 cup fat-free or olive oil mayonnaise

1 tbsp Dijon mustard

1/4 tsp salt

1/8 tsp pepper

In a large saucepan, bring 1-inch of water to a boil. Add cauliflower florets, cook, covered, 5-8 minutes or until tender. Drain and rinse in cold water. Pat dry and place in a large bowl. Add carrot, eggs, onions, celery, olives radishes and pickle.

In a small bowl, combine the remaining ingredients. Add to the cauliflower mixture and toss to coat. Refrigerate until serving time.

Yield: 8 servings Per serving: 61 calories, 2g fat (trace of sat fat),54 mg cholesteral, 375 mg sodium (reduce by omitting salt), 7g carbs, 3g fiber, 3g protein

TOH 2018

ROASTED TOMATO SOUP WITH FRESH BASIL

3 1/2 lbs fresh tomatoes (approximately 11 medium), halved

1 small onion, quartered

2 garlic cloves, peeled and halved

2 tbsp olive oil

2 tbsp fresh thyme leaves

1 tsp salt

1/4 tsp pepper

12 fresh basil leaves, optional

Preheat oven to 400-degrees. Grease a 15x10x1-inch baking pan and place tomatoes, onion and garlic on the pan; drizzle with oil. Sprinkle with the thyme, salt and pepper; toss to coat.  Roast 25 to 30 minutes or until tender, stirring once. Cool slightly.

Process tomato mixture and basil leaves in batches in a blender until smooth. Transfer to a large saucepan; heat through. If desired, top with julienned basil.

Yield: 6 servings Per serving: 107 calories, 5g fat (1g sat), 0 cholesterol, 411 sodium (reduce or eliminate salt to cut back on sodium), 15g carbs, 4g fiber, 3g protein. Diabetic exchanges: 1 starch, 1 fat

Recipe and photo TOH 2009

PEANUT BUTTER CHOCOLATE CHEESECAKE CUPS

CRUST: 36 low-fat, sugar-free chocolate wafer cookies 

1/4 cup Splenda granular
5 tbsp light butter, melted

PEANUT BUTTER CENTER: 1/2 cup Splenda or Stevia granular
3 tbsp reduced-fat peanut butter
3 tbsp low-fat cream cheese

CHOCOLATE FILLING: 4 oz unsweetened chocolate
8 oz low-fat cream cheese
1 3/4 cup Splenda or Stevia granular
1/2 cup skim milk
1/2 cup egg substitute
1 tsp vanilla extract
2 oz sugar-free dark chocolate, melted; optional

Preheat oven to 350 degrees.

CRUST: Crush cookies into fine crumbs by placing in a large zip-lock type bag, sealing and crushing with a rolling pin. Place in small bowl, add Splenda and butter. Mix and set aside.

CENTER: Mix Splenda, peanut butter and cream cheese together well in a small mixing bowl and set aside.

FILLING: In a small saucepan, over low heat, melt unsweetened chocolate. Set aside. Place cream cheese and Splenda in small mixing bowl and beat until soft. Slowly add milk. Mix using a wire whisk, until smooth. Add melted chocolate and stir to mix. Add egg substitute and vanilla. Mix well.

TO ASSEMBLE: Place 24 mini foil baking cups on a sheet pan. Divide crust mixture evenly between the cups. Press into bottom of cups. Place 1/2 teaspoon of the peanut butter mixture in the center of each crust. Spoon chocolate filling into cups over the peanut butter mixture and crust. Firmly tap pan on countertop to get rid of any air bubbles. Bake 10-15 minutes or until slightly firm to touch. Chill 2 hours before serving. Drizzle melted chocolate over tops if desired.

file photo for reference

As I always say with "sweets" or dessert recipes, this will not work for all diabetics! If your blood sugar is under control and YOU know how to limit yourself to one or two a day, then give this a try and have a Reese's Cup-type candy to enjoy. Share with family, friends, co-workers, etc so you aren't tempted to over-indulge.