VEGETABLE CUMIN PILAF WITH SAUSAGE

3/4 cup instant brown rice

4 oz turkey breakfast sausage, removed from casings  

1 1/2 cups chopped onions

1 cup chopped red bell pepper

1 oz pine nuts, toasted

1/2 tsp ground cumin

1/2 tsp salt*

Cook the rice according to package directions leaving out salt and butter or other fat.

Meanwhile place a large skillet that has been sprayed with nonstick cooking spray over medium-high heat.  Cook the sausage until browned, stirring constantly.  Remove from pan and set aside.

Coat the pan residue with more cooking spray and cook the onions for 3 minutes.  Add the pepper and cook for another 2 minutes or until crisp-tender, stirring frequently.  Stir the sausage back into the skillet along with the pine nuts, cumin, and salt. 

To serve place the rice on a serving platter and spoon the sausage mixture evenly over all.

Yield: 4 (1 cup) serving
Per serving: 215 calories, 11 g (1 saturated) fat, 8 g protein, 22 g carbs, dietary fiber 3 g, 465 mg sodium*, 45 mg cholesterol   *I recommend eliminating the salt to lower the sodium for diabetics

NOTE: I do not eat turkey sausage, so I use lean ground beef. Pork sausage will work, also.

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GOLDEN LAYERS BISCUIT TACO CASSEROLE

1 (16-oz) jar taco sauce

1 can (12-oz) Pillsbury Golden Layers refrigerated buttermilk or flaky biscuits

1 cup shredded sharp Cheddar cheese

1 cup shredded mozzarella cheese

1 can (2 1/4-oz) ripe olives, drained

1/2 lb lean ground beef

1/4 cup chopped red bell pepper

1/4 cup chopped green bell pepper

1 can (4-oz) mushroom pieces and stems, drained

Heat oven to 400-degrees. Lightly spray a 13 X 9-inch baking dish or pan with cooking spray. Spread the taco sauce evenly in bottom of the dish.

Separate biscuits dough into 10 biscuits and cut each one into 4 pieces. Place biscuit pieces in the taco sauce, turning to coat. Sprinkle 1/2 cup of the Cheddar cheese, 1/2 cup of the mozzarella cheese and the olives over the top. Stir gently to mix.

Bake 15 to 18 minutes or until bubbly. Meanwhile in a skillet, cook the beef, bell peppers and mushrooms over medium-high heat, stirring frequently, until beef is thoroughly cooked; drain. 

Sprinkle the remaining cheeses over the baked mixture and top with the beef mixture. Return to the oven and cook another 5 to 7 minutes or until the mixture is bubbly vigorously around the edges.

Yield: 8 servings Per serving: 300 calories, 22g total carbs, 15g protein Not every diabetic may be able to enjoy this casserole, but it is a real treat for us who enjoy biscuits from time to time. You can add more protein by eating this with an egg.

This is basically a Pillsbury Bake-Off Recipe and photo

RASPBERRY PUDDING CAKE

1 pkg (10-oz) no-sugar-added frozen raspberries, thawed

1/2 cup Splenda Granular
1 box (2-layer size) sugar-free yellow cake mix
1 cup water
1/3 cup olive or canola oil
3 large eggs
Sugar-free whipped topping, thawed, if desired
Fresh raspberries for garnish, if desired

Preheat oven to 350 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Drain the raspberries, saving the juice. Add enough water to the juice to make 1 1/2 cups; pour into a medium saucepan and combine with the Splenda. Heat, stirring, until Splenda is dissolved. Remove from heat and set aside.

In a large mixer bowl, combine the cake mix, water, oil and eggs at low speed until moistened. Beat at high speed for 2 minutes. Pour batter into the prepared pan. Spoon the raspberries out evenly over the batter and pour the warm liquid over the berries and batter.

Bake at 350 degrees 35-40 minutes or until the top springs back when lightly touched in the center.

Best served warm topped with the whipped topping and fresh raspberries for garnish.

Yield: 12 servings

Note: Leftovers should be refrigerated.

file photo for reference only

HAM AND CHEESE GRITS CASSEROLE

If you have ever lived anywhere in the South, you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. 

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velveeta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio in this dish is a good one for diabetics.

Note: File Photo

PUMPKIN PENNE

Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas.  Eat it year-round.  This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin. 

1 pkg (14.5-oz) multigrain* penne (always use multi-grain or whole-grain pastas!)
1 tsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
3/4 cup low-fat ricotta cheese
1/2 cup reduced-sodium chicken broth
1 can (15-oz) pumpkin
1 can (28-oz) crushed tomatoes
1 tbsp Italian seasoning
3/4 tsp red pepper flakes
1 cup shredded reduced-fat mozzarella cheese
1/3 cup grated Parmesan cheese

Preheat oven to 375 degrees.

Cook the pasta according to package directions leaving out any salt or butter/oils; drain.

In a large saucepan or a Dutch oven, heat the olive or canola oil.  Add the onion and garlic, cooking and stirring for about 3 minutes to soften.  Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoning, and red pepper flakes.  Bring the mixture to a boil then reduce heat and simmer for 5 minutes.  Remove from the heat and stir in the drained pasta.

Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray.  Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses. 

Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.

Serve as a side dish to a lean protein item.

*May substitute veggie pasta or your favorite low/no carb pasta.

Yield: 9 servings

 

CHERRY CHICKEN LETTUCE WRAPS

12-oz cooked chicken breast, chopped

1/2 cup sliced celery

1/4 cup sliced green onions

1/4 cup light mayonnaise (I use olive oil mayo)

1/4 cup plain fat-free Greek yogurt

2 Tbsp snipped fresh lemon balm or lemon thyme

1/4 tsp salt (I say omit salt)

1/8 tsp black pepper

8 leaves butterhead lettuce

1 cup quartered fresh dark sweet cherries

1/4 cup sliced or slivered almonds, toasted

In a medium bowl combine the first 8 ingredients. Spoon chicken mixture evenly onto the lettuce leaves. Top chicken with the cherries and almonds.

Yield: 4 servings of two wraps

Per serving: 269 cal, 12 g total fat (2 g sat) 322 mg sodium (if using salt), 11g carbs, 30 g protein

Recipe from Diabetic Living 2016

GARLIC-ROSEMARY LAMB CHOPS

4 lamb chops (about 2 lb total)

1 tablespoon snipped fresh rosemary
3 minced garlic cloves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon olive or canola oil
2 cups cherry tomatoes
1 teaspoon balsamic vinegar
Fresh rosemary sprigs for garnish, optional

Arrange oven rack so that the chops will be 4 to 5-inches from heat when cooked on a broiler rack.
Preheat broiler.
Spray top of broiler pan with nonstick cooking spray.

Combine the rosemary, garlic, salt, and pepper in a small bowl.  Rub half the mixture evenly over both sides of the chops.  Broil chops approximately 20 minutes (or until of desired doneness), turning occasionally for even cooking.

While chops are cooking, heat oil in a large skillet over medium heat.  add the tomatoes and the remaining spice mixture; cook approximately 5 minutes or just until the tomatoes begin to soften.  Stir in the vinegar.

Serve the chops with the tomatoes and sprinkle with rosemary sprigs for garnish, if desired.

This is a file photo.

BEEF AND PORK STUFFED CABBAGE ROLLS

1 medium to large head of cabbage

1 lb lean ground beef
1 lb lean ground pork (NOT SAUSAGE)
3/4 cup brown rice, uncooked
2 small onions or 1 medium onion, chopped
pinch of salt
pepper to taste
1 tbsp dill
1/2 pint reduced-fat sour cream
3 tbsp white whole wheat flour
1 small can tomato paste
1/2 tsp salt
2 tbsp Splenda granular
Remove the core of the cabbage; place the cabbage in a large pot of boiling water. Parboil the cabbage until you can peel the leaves off one at a time. Lay the leaves on a paper towel or clean tea towel to drain.

Mix together the ground beef, ground pork, rice, onions, pinch of salt and pepper. Place some of the mixture onto each of the cabbage leaves, leaving enough cabbage leaf to roll it over the mixture, envelope fashion; secure with toothpicks.

Place the cabbage rolls in a large pan and cover with boiling water. Add the dill to the water and bring water back to a boil. Cook rolls for 1 hour. Remove the rolls from the pan using a slotted spoon. In a medium bowl stir together the sour cream, flour, tomato paste, 1/2 tsp salt, and the Splenda. Stir this mixture into the pan from which you removed the cabbage rolls. After the mixture is mixed in well, add the cabbage rolls back to the pan and heat for about 10 minutes.

REMOVE TOOTHPICKS BEFORE SERVING!

 

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CHIPOTLE PORK LOIN WITH VEGGIES

2 tbsp orange marmalade (I use sugar-free)

1 canned chipotle pepper in adobo sauce
1 lge onion, cut into wedges
1 butternut squash, peeled, halved lengthwise and cut into 2-inch pieces
1 red bell pepper, cut into strips
1 tbsp canola oil
1 (1 - 1 1/2 lb) boneless pork loin roast
1/4 cup cilantro leaves

Preheat oven to 400 degrees.

In a small bowl mash the marmalade and chipotle pepper together and set aside.

Toss the onion, squash, bell pepper, and oil in a large roasting pan.  Push the vegetables to the sides of the pan and place the roast in the middle.

Roast at 400 degrees for 45 minutes to an hour.  During the last 15 minutes of cooking, brush the marmalade mixture over the meat every 5 minutes.  Meat thermometer should read 155 degrees for pork to be done.

Remove the meat to serving plate.  Let stand 10 minutes before slicing.  Stir the cilantro into the veggies and serve with the pork.

Yield: 4 servings
Per serving:  Approximately 360 cal, 29 g pro, 46 g carb, 8 g (2 g sat) fat, 4 g fiber, 99 mg sodium

The carbs number may seem high, but the carb/protein ratio is well above the recommended amount of protein per carbs for diabetics.

file photo for reference

MEXICAN EGG SALAD WRAPS

12 hard-boiled eggs, peeled and coarsely chopped

1/2 cup olive oil mayonnaise

1/4 cup finely chopped celery

1/4 tsp salt

1 can (4.5-oz) chopped green chiles

2 medium avocados, pitted, peeled and coarsely chopped

2 tsp lime juice

1 tbsp finely chopped onion

1 pkg (11-oz) flour tortillas for burritos

1/3 cup small fresh cilantro leaves, stems removed

Fresh cilantro sprigs for garnish, if desired

Medium fresh strawberries for plate garnish, if desired

In a large bowl, mix chopped eggs, mayonnaise, celery, salt and chiles. Place avocado in a medium bowl and sprinkle with the lime juice. Add onion, mash with spoon.

Spread 1/4 cup avocado mixture on each tortilla to within 1/2-inch of edge. Spread each with about 1/3 cup egg salad mixture. Sprinkle cilantro leaves over each. Fold in sides of each tortilla, roll up. Arrange wraps on a large serving platter and garnish with the cilantro sprigs and strawberries, if using.

Yield: 8 wraps Per wrap: 430 calories, 28g carbs (fiber 3g, sugar 2g), 14g protein, 620mg sodium

recipe (my version of a Pillsbury recipe) and photo from Pillsbury

JELL-O PIZZAS

Want a fun cool dessert for diabetic kids on a hot day or for an after-school snack? These JELL-O pizzas are fun and refreshing.

2 pkgs (4-serving size) JELL-O sugar-free gelatin dessert, any flavor
2 cups boiling water
1 cup cold water
Sugar-free frozen whipped topping, thawed
Assortment of small fresh fruit* for topping

Dissolve the gelatin in the boiling water, stirring to dissolve completely, about two minutes. Stir in the cold water. Pour gelatin into a 13-x-9-inch pan or a large round cake pan (may use 2-10-inch cake pans. Refrigerate at least 3 hours until firm.

Remove from refrigerator when set and spread the top with the whipped topping. Decorate with the fresh fruits.

To make individual pizzas from the rectangle pan, pour about 4-inches of warm, not hot, water in sink. Dip pan briefly in the warm water, being careful not to get water on the gelatin. Using the rim of a large glass or a large round cookie cutter, cut out the circles. Lift carefully from the pan to serving plates. For the round pans cut wedges like pizza and place on individual plates.

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PINEAPPLE-MANGO CHICKEN

1 lb (4 pieces) boneless skinless chicken breast halves

salt and pepper to taste

1 cup mango fat-free lite yogurt

1 1/4 cup finely chopped fresh cilantro

1 1/2 cups canned pineapple tidbits in their own juice, drained

butter-flavored cooking spray

In a small bowl mix the yogurt with the cilantro and pineapple.  Cover and refrigerate until needed.  Be sure to stir the sauce before using.

Spray a frying pan with the cooking spray and heat the pan over medium heat.  Lightly salt and pepper the chicken and cook just until cooked through, about 10 minutes.  Turn at least once or twice during cooking.

To serve, drizzle the chicken with the mango sauce.
Note: If serving over or with rice, be sure to use brown rice or riced cauliflower.

Yield: 4 servings
Per serving: Approximately 155 calories, 1 g fat, 66 mg cholesterol, 68 mg sodium, 27 g protein, and 7 g carbs   Exchanges: 3 meats

This is a file photo of a very similar recipe.

GRILLED SALMON WITH ARUGULA CHIMICHURRI

1 cup chopped fresh cilantro

1 cup chopped fresh arugula

1/4 cup olive oil (plus more for grilling) 

2 tbsp fresh mint leaves

1 1/2 tbsp lime juice

1/2 tsp crushed red pepper flakes

1 small garlic clove, peeled and chopped

Salt and pepper to taste

6 4-oz salmon fillets

Puree the first 7 ingredients in a blender until smooth. Season with the salt and pepper as desired.

Heat grill to high (450 degrees).

Brush salmon with oil and season with salt and pepper. Grill with the meat side down 4 to 5 minutes; turn, reduce heat to medium, cook another 2 to 3 minutes.

Serve the salmon with the chimichurri.

Yield: 6 servings Per serving: 390 calories, 37g protein, 1g carbs, 0g sugar, 5g saturated fats, 0g fiber, 299mg sodium

file photo for reference

PORK CHOPS WITH BLACK BEAN SALSA SKILLET MEAL

4 lean boneless pork chops

1 garlic clove, minced
1/4 tsp salt
pinch freshly ground black pepper
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
pinch red pepper flakes
1 tbsp canola oil
1 can (19-oz) black beans, drained, rinsed
1 cup chunky salsa (watch sugar content)
1/2 cup frozen whole kernel corn, thawed
1/4 cup chopped cilantro
Low-fat sour cream or plain Greek yogurt, optional

In a small bowl combine the garlic, salt, pepper, chili powder, cumin, oregano, and pepper flakes to make a rub.  Rub this mixture all over the pork chops.

Heat the oil in a large heavy skillet over medium-high heat and add the chops.  Cook the pork chops 5 minutes per side, lowering heat if necessary.  Remove the chops to a plate.  Remove fat and bits from the pan and return the chops with any juices on the plate.

Add the beans, salsa, and corn to the skillet.  Bring mixture to a boil, reduce heat, simmer 10 to 15 minutes until sauce is hot and chops are cooked through.  Remove to serving platter and sprinkle with the chopped cilantro. Add a dollop of sour cream, if desired.

 File Photo

PANKO-COATED TILAPIA FILLETS

1 cup unseasoned panko bread crumbs

1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing

Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.

In a shallow dish mix the panko crumbs with the dill, salt, and pepper.

Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides.  Place the breaded fish on the prepared baking pan. 

Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork.  Turn oven to broil and cook for another 1 to 2 minutes to brown well.

Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber

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CHOCOLATE CUPCAKES

1 pkg (2-layer size) sugar-free chocolate cake mix

1 1/4 cups water

6 egg whites

2 (2.5-oz each) containers pureed baby food plums or prunes

2 tbsp canola oil

3 cups sugar-free whipped topping, thawed

Preheat oven to 325 degrees.

Coat 24 muffin cups with nonstick cooking spray or line with paper cupcake liners; set aside.

Combine cake mix, water, egg whites, baby food, and oil in a large mixing bowl and mix according to cake mix directions. Divide evenly among the prepared muffin cups. Bake at 325 degrees for 15 to 18 minutes or until a wooden toothpick inserted in center comes out clean. Cool on wire racks for 5 minutes. Remove from muffin tins and cool completely on the wire racks.

FROSTNG:

Frost with the whipped topping. If you want to add coloring place whipped topping in a medium mixing bowl and mix in paste food coloring of your choice.

Cover cupcakes and refrigerate until ready to serve. Garnish with fresh fruit, if desired.

file photo for reference only

OH-SO-EASY CARAMEL APPLE CIDER

1 cup unsweetened apple juice

2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

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HOMEMADE APPLE-OAT BARS

This is a recipe I came up with to replace the 'store-bought' breakfast, granola, or whatever bars that are too expensive and often have too much fat or sugar.  These are good with a cup of coffee, hot chocolate, or hot tea.   In fact, I am eating one with my coffee now as I type this.  The only fat in this recipe is in the healthy walnuts.  And remember cinnamon is a blood sugar stabilizer so go heavy with a bit of a rounded teaspoonful.

Preheat oven to 350 degrees.
Lightly spray an 8-inch square baking pan or round cake pan with butter-flavored nonstick cooking spray; set aside.

1 cup raw quick oats
1 cup white whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup Splenda Granulated
1/2 cup + 1 tbsp unsweetened applesauce
1 egg
1 tsp vanilla
1 cup coarsely diced apple
1/2 cup chopped walnuts or pecans

In a medium to large mixing bowl, combine the oats, flour, baking soda, salt, and cinnamon; set aside.

In a small bowl combine the Splenda, applesauce, egg, and vanilla, stirring to blend well.  Stir the applesauce mixture into the oat's mixture until well combined. Stir in the apples and nuts until completely blended in.  Spread the mixture (this mixture will not pour; it is thick and heavy) into the prepared baking pan.

Bake at 350 degrees for 20 to 25 minutes or until bars start to pull away from the sides of the pan, looks dry and a toothpick inserted in the center comes out clean.

Allow to cool completely in pan before slicing.  To slice, cut through the center dividing in half.  Then cut across the opposite direction to form bars the size of your choice.  Be sure the bars are cooled completely before storing in a plastic bag or airtight container.  Otherwise, they will sweat and become sticky.

DINER MEAT OLOAF

2/3 cup fat-free milk

3 egg whites

2 cups soft whole wheat breadcrumbs

2 green onions (1/3 cup), thinly sliced

1 tbsp Worcestershire sauce

1 tsp dried thyme or oregano

1/4 tsp salt

1/8 tsp black pepper

1 1/2 lb lean ground beef

1/4 cup ketchup

1 tbsp balsamic vinegar

1 garlic clove, minced

Preheat oven to 350-degrees. Line a 2-qt rectangular baking dish with foil, set aside.

In a large bowl combine milk and egg. Stir in the breadcrumbs, onions, Worcestershire, thyme, salt and pepper. Add the ground beef and mix well. Shape into a rectangle in the prepared baking dish.

Bake at 35q0-degrees 50 minutes. Spoon off fat. Meanwhile, in a small bowl combine ketchup, vinegar and garlic. Spread over the top of the meat loaf. Bake about 10 minutes longer.

Allow meat loaf to stand for 10 minutes before slicing into 8 slices to serve.

Yield: 8 servings Per serving: 197 calories, 9g total fat (4g sat) 56mg cholesterol, 308mg sodium, 8g carbs, 20g protein

Diabetic Exchanges: 0.5 starch, 2.5 starch, 2.5 lean meat, 1 fat

eatingwell photo

 

ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry

1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture. 

Yield: 4-servings
Per serving: 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

SPICED PUMPKIN BAKE

Pumpkin is healthy and should be a year-round part of your diet. Too often we consider pumpkin to be a Fall or holiday food. Canned pumpkin is in the grocery store year-round so enjoy it often.

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

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WALNUT STUFFED CHICKEN BREASTS

12 boneless skinless chicken breast fillets

1 1/2 cups shredded low-fat Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain breadcrumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper

3/4 cup white whole wheat (or equivalent amount of almond) flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine (may substitute another cup of broth, if preferred)
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.
In a bowl combine the cheese, walnuts, breadcrumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each jelly roll style from the narrow ends.  Secure with toothpicks.
In a shallow plate or a pie plate combine place the flour.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.
Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!
Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 
Yield: 12 servings.

 

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