BANANA SPLIT CAKE

Crust: 

2 cups graham cracker crumbs

1 stick unsalted butter, melted

Filling:

3 small pkgs sugar-free vanilla pudding mix
3 cans fat-free evaporated milk

Topping: 

2 medium bananas, sliced
1 large can crushed pineapple in its own juice
1 carton sugar-free whipped toppingH
3 tbsp chopped walnuts or pecans
Fresh cherries for garnish, optional
3 tbsp sugar-free chocolate syrup (I recommend Russel Stover brand)

Mix pudding and milk together until thickened. Chill in the refrigerator while making the crust. To make crust, mix graham crackers and butter together and press onto the bottom of a 9 x 13-inch pan. Remove filling from refrigerator and spread over top of crust. Add topping ingredients one at a time in the order listed, drizzling the chocolate syrup overall. 

Refrigerate until serving time. Leftovers should be refrigerated.

NOTE: This picture shows a regular banana split cake. We diabetics should omit maraschino cherries as we are already getting a little sugar in the graham cracker crumbs plus the natural fructose from the bananas and pineapple! If you wish to use cherries, be sure to use fresh ones or unsweetened frozen ones that have been thawed and drained well. Dry with paper toweling before placing on cake.

THIS IS NOT AN EVERYDAY DESSERT FOR A DIABETIC BUT IS FINE OCCASIONALLY FOR SPECIAL OCCASIONS.

BANANA-BLUEBERRY-NUT BREAD

1/2 cup fresh blueberries

2 1/4 tsp baking powder
1/3 cup light olive oil
1/2 cup quick cooking oats
1 1/2 cups white whole-wheat flour*
2/3 cup Splenda or Stevia granular
1/4 tsp salt (optional, according to diet)
1/2 cup egg substitute or 2 eggs

1/2 tsp vanilla extract
1 cup mashed ripe bananas
1/2 cup chopped walnuts

Preheat oven to 350 degrees. 

Sprinkle 2 teaspoons of the flour over blueberries. Sift rest of the flour with Splenda, baking powder and salt. Stir in oats. 

Blend egg substitute, olive oil, vanilla and banana together. Combine dry ingredient mixture with banana mixture. Stir in nuts. Fold in blueberries. 

Pour into a loaf pan that has been sprayed with non-stick cooking spray. Bake one hour or until bread springs back when lightly touched. Cool ten minutes then remove from pan. Allow to cool on a wire rack before slicing.

*Feel free to use your favorite low/no carb flour alternative but be sure to make any quantity adjustments necessary. 

file photo

INCREDIBLY MOIST CHICKEN BREASTS

4 boneless skinless chicken breast halves 

1/2 pkg (1.4-oz) French Onion Soup Mix
1/2 cup fine whole-grain bread crumbs
1/3 cup mayonnaise

Preheat oven to 425 degrees.

Put the soup mix and bread crumbs in a gallon size zip-top plastic bag. Shake to mix together well.

Brush the chicken breasts with the mayonnaise on all sides, discarding any unused mayo. Place chicken in the zip-top bag, one piece at a time, and shake bag to coat well. Arrange the chicken pieces on a rack in a broiler pan. Bake at 425 degrees for 15 to 20 minutes until juices run clear and chicken is tender. 

file photo for reference

HAM, CHEESE, MUSHROOM SANDWICHES

Yes, we diabetics do enjoy a sandwich from time to time. When you have the urge or need for a sandwich, give this sandwich a try. There are alternatives and the nutritional numbers below.

2 cups sliced fresh mushrooms 

pinch of salt, optional
pinch of freshly ground black pepper
pinch of rosemary
2 tbsp mayo
4 slices white whole-wheat (or your favorite low/no carb) bread, toasted
2 slices (or more) lean ham
2 slices reduced-fat Swiss cheese

Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat and add the mushrooms. Cook, stirring occasionally, for 5 minutes or until lightly browned. Sprinkle with the salt, pepper, and rosemary, stir to combine.

To assemble, spread the mayo on two pieces of the toast. Top each with half the mushroom mixture, 1 slice of ham and 1 slice of cheese. Top with the remaining pieces of toast. Cut each sandwich in half diagonally and serve with a pickle spear, if desired.

Note: This sandwich has a good carb/protein ratio making it okay for most diabetics. Each sandwich has approximately 19 g of protein and 32 g of carbs. Numbers were for 1 slice of ham per sandwich. Adding more ham will increase the protein number, using a low/no carb bread will lower carb numbers. You could also choose to eat half a sandwich with some fresh fruit or veggies.

This is a file photo only.

TOMATO AND MOZZARELLA FRITTATA

1 tbsp olive oil

1 shallot, chopped

9 eggs

1 cup shredded low-fat mozzarella

1/2 cup plain low-fat yogurt

1 cup halved cherry tomatoes

1/4 cup torn fresh basil leaves

1/4 tsp salt

Heat oven to 400-degrees.

In an ovenproof skillet, heat oil over medium heat. Add the shallot and cook, stirring, until softened.

In a bowl, whisk together the eggs and half the yogurt. Stir in half the tomatoes, the basil and salt. Pour mixture into the skillet and cook until the edges are set, about 2 to 3 minutes.

Bake until the center is set, about 8 to 10 minutes. Serve with the remaining tomatoes and yogurt. Garnish with a sprinkle of cracked black pepper, if desired.

Yield: 6 servings

Woman's World Photo and recipe idea

PENUCHE SQUARES

3/4 cup Splenda granulated 

1/2 cup Splenda Brown Sugar Blend
2/3 cup half and half cream (I use evaporated milk sometimes)
2 tablespoons butter (do not substitute margarine)
1 teaspoon vanilla extract
1/2 cup chopped pecans

Butter the sides of a heavy 2-quart saucepan. Add the Splenda granulated and Splenda Brown Sugar Blend, and cream to the saucepan. Cook the mixture over medium-high heat until the mixture comes to a boil. Reduce the heat to medium-low and continue to cook while stirring frequently, until a candy thermometer reads 236 degrees or mixture reaches the soft-ball stage. This will take approximately 15 to 20 minutes. Remove the pan from the heat. Add the butter and vanilla extract but do not stir. Cool, without stirring, until mixture reaches 110 degrees. This will take about 50 minutes.

When mixture has cooled, add the pecans and beat with a wooden spoon or a mixer with a paddle attachment until the candy thickens and just starts to lose its gloss. Very quickly pour into an 8-inch square pan that has been sprayed with nonstick cooking spray. Spread the candy evenly in the pan. 

Score into 24 squares and cut completely through when firm. The squares in the file photo below are too large for diabetic pieces! Do not over-indulge. This is a treat and may not be suitable to diabetics whose blood sugar is not controlled. 

the file photo

MEDITERRANEAN CHICKEN THIGHS

1 tsp Italian seasoning

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp pepper

4 bone-in chicken thighs

1 onion, chopped

2 red and/or yellow bell peppers, cut into 1-iinch pieces

1 can (8-oz) tomato sauce

1 1/2 cups cherry tomatoes

1 tbsp balsamic vinegar

1/3 cup drained pitted Kalamata olives (you can lower sodium approx 235 mg by omitting) 

Mix seasoning, garlic powder, salt and pepper; rub over the chicken. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add chicken and cook, turning once, until browned, 4-5 minutes per side.  Remove from pan.

Reserve 1 tablespoon of drippings in the skillet and heat over medium heat. Add the onion, cooking until softened, about 5 minutes. Add tomato sauce, tomatoes, vinegar and chicken; bring to a boil. Reduce heat to medium-low. Cover and cook until chicken is no longer pink near the bone, 20-25 minutes. Add olives during last 5 minutes of cooking.

Yield: 4 servings Per serving: 250 calories, 29g protein, 14g carbs,8g fat (2g sat), 130 mg cholesterol, 4 g fiber, 7g sugar, 785mg sodium I suggest omitting the olives, salt and using no salt tomato sauce to cut way back on sodium.

recipe and photo Woman's World '24

POTATO SALAD-SLAW

Yes, I realize that title is confusing but read on. This recipe is a unique combination potato salad and slaw, two things many of us diabetics love but try to eat sparingly. Enjoy this dish instead of a helping of potato salad and one of slaw. Note, there is very little protein in this dish so be sure to eat this with a protein item such as a grilled chicken breast, lean pork chop, etc. The nutritional information follows the recipe. 

3/4 lb small red potatoes, halved or quartered (depending on size)
3 tbsp mayonnaise
2 tbsp German-style mustard
3 tbsp cider vinegar
4 cups bagged coleslaw mix
1 celery stalk, sliced thin
1/2 cup thinly sliced green onions
2 slices cooked and crumbled bacon

Place the potatoes in a large saucepan and cover with boiling water; cook 10 to 15 minutes until tender. Drain well in a colander and set aside.

In a large bowl, using a wire whisk, whisk the mayonnaise and mustard together; gradually add vinegar and whisk until smooth. Toss in the potatoes. Add the coleslaw mix, celery, and green onions; toss to coat.

Cover dish and refrigerate for at least 2 hours but up to 24 hours. Toss gently before serving. Sprinkle the bacon over potato/slaw mixture.

Yield: 8 servings
Per serving: 80 calories, 12 g carbs, 2 g fiber, 2 g protein
Dietetic Exchanges: .5 fat, .5 vegetable, .5 starch
Carb Choices = 1

This is a file photo very similar to this recipe. It is important for us diabetics to add the crumbled bacon.

file photo

"SWEET" 'N' SPICY SNACK MIX

When you really want a snack, try a handful of this. It doesn't sound diabetic-friendly but if you read the nutritional facts below, you will see it is okay once in a while.

3 cups crispy rice cereal squares

2 cups toasted O-shaped cereal
2 cups small twisted or thin stick pretzels
1 cup oyster crackers 
1 cup dry roasted peanuts
1 egg white
1/2 cup Splenda granular
1 tbsp Worcestershire sauce
1 tbsp paprika

Preheat oven to 300 degrees.
Spray a 10 x 15-inch baking or jellyroll pan with nonstick cooking spray; set aside.

Combine the cereals, pretzels, crackers, and peanuts in a large bowl.

Beat the egg white until foamy and stir in the Splenda, Worcestershire sauce, and paprika. Pour the mixture over the cereal mixture in the large bowl; toss to coat well. Spread the mixture out in a single layer on the prepared baking sheet.

Bake for 20 to 25 minutes at 300 degrees. Stirring mixture every 10 minutes during baking. Allow to cool before serving.

Note: May be stored in an airtight container.

Yield: 16 servings
Per serving: Approximately 140 calories, 17 g carbs, 4 g protein, 1 g sugar, 2 g fiber, and 300 mg sodium.

Note: I have never taken a picture of this and the following one is the closest I could find. However, it is not this exact recipe.

CINNAMON BAKED CUSTARD

2 large eggs

2 cups low-fat milk
1/3 cup Splenda Granular
1/4 tsp salt
Dash of ground ginger
1/8 to 1/4 tsp ground cinnamon

Note: Cinnamon is a blood sugar stabilizer so I recommend the 1/4 teaspoon. However, if you aren't fond of cinnamon start with a dash and work your way up. Diabetics should eat cinnamon daily.

Preheat oven to 350 degrees.
Grease 4 8-ounce custard cups; set in a 9 x 13-inch baking dish or pan.

In a bowl, whisk the eggs, milk, Splenda and salt until well blended. Pour the custard evenly into the 4 prepared cups; sprinkle the tops with the ginger and cinnamon.

Pour hot water 1/2-inch deep on the baking pan.

Bake custards at 350 for 50 to 55 minutes or until a knife inserted in the centers comes out clean.

Remove the cups from the water to a wire rack to cool.

Custard may be served warm or cold. Top with a few fresh berries, if desired.

Leftovers should be refrigerated.

File Photo

HEIRLOOM TOMATO-FETA SALAD

8 small heirloom tomatoes

1/2 small red onion

1/2 bunch fresh dill

1/4 cup olive oil

3 tbsp vinegar

1 garlic clove

1/2 tsp dried oregano

1/4 tsp Dijon mustard

1/4 tsp salt (optional)

Bibb lettuce and crumbled feta cheese

Cut tomatoes into quarters. Roughly chop the onion. Mince the dill.

In a blender, pulse oil, vinegar, garlic, oregano, mustard and salt until smooth. Transfer mixture to a large bowl with the tomatoes, onion and dill 

.Layer lettuce in a in an even layer on a serving platter. Add the tomato mixture over the lettuce. Crumble the cheese overall.

Yield: 4 servings

Woman's World 2024

COLORFUL CHICKEN CASSEROLE

1 cup chopped celery

1 cup chopped green pepper

3/4 cup chopped onion

2 tbsp salt-free butter

1 cup low-fat chicken broth

1/2 cup frozen corn

1 cup frozen peas

1 tsp salt (optional)

1/4 tsp pepper

3 cups cubed cooked chicken

1 pkg (7-oz) whole wheat or a favorite low-carb elbow macaroni

1 jar (4 1/2-oz) sliced mushrooms, drained

1 cup (4-oz) shredded cheddar cheese

In a large skillet, sauté the celery, green pepper and onion in the butter until tender. Add the broth, corn, peas, salt, if using, and pepper. Heat mixture through. Stir in the chicken and elbow macaroni. 

Spray an 9x13-inch baking dish or pan and place mixture into the pan. Top with the mushrooms and cheese. Cover and bake 350 at degrees for 20 minutes. Uncover and bake another 10 minutes or until heated through.

Yield: 8 - 10 servings.

file photo of this recipe

ZUCCHINI & TOMATO FRITTATA

2 tbsp olive or canola oil 

1/2 tsp black pepper
1/2 tsp basil
1/2 tsp thyme
6 whole green onions, chopped fine
1 large egg
3 large egg whites
1 large zucchini, halved lengthwise and cut into slices
2 garlic cloves, finely minced
1 can (16-oz) low-sodium diced tomatoes, drained*
1 cup shredded mozzarella cheese

Preheat oven to 350 degrees.

In a nonstick 10-inch skillet that has an ovenproof handle, heat oil over medium heat about 1 minute. Add green onions and cook until soft. Be sure to cook uncovered. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper. Mix and cover, continuing to cook 3 minutes.

In a small bowl whisk together egg & whites; blend into the skillet and sprinkle with cheese. Place in the oven uncovered; bake just until set - about 5 minutes or until golden.

*Or use equal amounts of fresh tomatoes, chopped.

Yield: 4 servings
Per serving: 10 g carbs, 13 g protein

Note: This photo from the Food Channel is used for reference only.

This is not their recipe!

BAKED THREE-CHEESE BEEFY ZITI

Diabetics should not substitute regular pasta for the ones listed. It is important that diabetics avoid regular pastas.

1 pkg (12-oz) uncooked whole-grain (or your favorite low/no carb) ziti pasta

1 lb lean ground beef

1/2 cup sliced or button mushrooms, optional
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well.

In a large mixing bowl combine the cooked pasta with the browned beef and mushrooms, if using.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings

file photo for reference only

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.

file photo

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.

file photo

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.