CHICKEN LETTUCE ROLL-UPS

1 lb boneless skinless chicken breasts cut into small cubes

2 tbsp hoisin sauce
2 tbsp rice wine vinegar
1 tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
4 scallions, chopped
1 1/2 cups shredded carrots
1 garlic clove, minced
1 tbsp finely chopped fresh ginger
1/4 cup water
1/2 cup walnuts, toasted and chopped
1 cup sliced water chestnuts
12 Bibb lettuce leaves

In a large bowl combine the hoisin sauce, vinegar, soy sauce, and the sesame oil; stir in the chicken.
Toss to coat chicken well.  Set aside and let marinade for 10 minutes.

Spray a 10 or 12-inch nonstick skillet and heat over medium heat.  Add the chicken, saving the marinade.  Cook chicken for 5 minutes, stirring until browned.  Add the scallions, carrots, garlic, and ginger; cook 3 minutes or until veggies are tender.  Stir in the reserved marinade and the water; bring to a boil and cook 2 minutes or until thickened, stirring constantly.  Stir in the walnuts and water chestnuts.

Divide the lettuce leaves putting 3 leaves on each of 4 serving plates.  Fill each leaf with 1/4 cup of the chicken mixture.  Roll mixture in lettuce to eat.

Yield: 4 servings of 3 roll-ups.
Per serving: Approximately 293 cal, 13 g carbs, 16 g pro, 13 g fat (2 g sat fat), 3 g fiber

LINDA'S SPLENDA BANANA NUT BREAD

1/4 cup butter

1/4 cup unsweetened applesauce
1 cup Splenda or Stevia Granulated
2 large eggs or 1/2 cup egg substitute
2 1/2 cups whole-wheat flour
1 tsp (do not skimp) baking powder
1 tsp baking soda
1/2 cup tap water
3/4 tsp salt (1/2 will work)
1 very full cup mashed ripe bananas
1/2 cup chopped pecans or walnuts
3/4 tsp vanilla extract

Preheat oven to 375 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the butter, applesauce, Splenda, and eggs; blend until creamy.

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

In another bowl mix the bananas, water, vanilla, and nuts together.  Alternate beating the flour mixture and the banana mixture into the creamed mixture until well combined.

Place the batter into the prepared loaf pan and bake at 375 for around 45 minutes or until a wooden toothpick inserted near the center comes out clean.  Cool in pan on wire rack for 2 or 3 minutes then remove from pan and cool completely on wire rack.

EGGS BENEDICT IN A HEALTHY DIABETIC-FRIENDLY STYLE

3 tbsp light sour cream

2 tsp fat-free milk
1 tsp Dijon mustard
2 eggs
1 whole-wheat English muffin, split
2 ounces reduced sodium fully cooked ham, sliced thin
2 thick tomato slices
1 tsp snipped fresh chives, if desired for garnish

Preheat broiler.

To make the sauce, combine the sour cream, milk, and mustard in a small bowl and set aside.

Lightly grease a medium skillet, fill skillet halfway with water.  Bring water to boiling; reduce heat to simmering. Bring 1 egg into a small dish.  Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible.  Repeat with the remaining egg, positioning so the eggs don't touch.

Simmer, uncovered, 3 to 5 minutes or until the egg whites are completely set and the yolks begin to thicken.  Meanwhile, place the muffin halves, cut sides up, on a baking sheet and broil 1 to 2 minutes until toasted.  Top each of the muffin halves with half the ham slices and 1 of the tomato slices.  Broil about another minute until the ham and tomato are heated through.

To serve, using a large, slotted spoon, remove eggs from the skillet and place atop the tomato slices.  Spoon the sour cream sauce over the tops of the muffins.  Sprinkle snipped fresh chives over the top, if desired.

Yield: 2 servings of approximately 200 calories, 8 g fat (3 g sat), 230 mg chol, 500 mg sodium, 17 g carbs, 2 g fiber, and 15 g protein each.
Diabetic Exchanges per serving: 1 starch, 2 lean meat, 1 fat.
Carb Choices: 1

DIJON PORK MEDALLIONS

1 (1 lb) pork tenderloin

1 1/2 tsp lemon-pepper seasoning

2 tbsp butter

2 tbsp lemon juice

1 tbsp Worcestershire sauce

 1 tsp Dijon mustard

1 tbsp minced fresh parsley

Cut pork into eight slices, lightly pound with a meat mallet to 1-in thickness. Sprinkle with seasoning.

In a large nonstick skillet, heat butter over medium heat. Add pork and cook around 4 minutes per side or until a meat thermometer reads 145-degrees. Remove from pan and keep warm.

Add the lemon juice, Worcestershire sauce and mustard to skillet and cook 3 to 4 minutes, stirring to loosen browned bits from pan. Serve with the pork and sprinkle with parsley.

file photo of this recipe

SAUTEED BRUSSELS SPROUTS WITH WALNUTS AND RED ONION

2 pints Brussels sprouts

2 tbsp salted butter

1/2 tsp salt (omit if using salted butter)

1/2 tsp freshly ground black pepper

2 tbsp chopped walnuts

2 tbsp minced red onion

Grated rind from 1/2 of a lemon

1 tbsp lemon juice

Trim bases off Brussels sprouts. Cut sprouts in half and place, flat side down, on a cutting board. Cut into fine shreds, starting at the base.

Heat butter in a 10-inch skillet over medium heat. Add Brussels sprouts, salt, black pepper, chopped walnuts, and red onion. Sauté mixture until sprouts are crisp tender. Remove from heat and stir in grated lemon rind and lemon juice. Serve immediately.

Yield: 6 servings

Recipe and photo Country Living 2000

 

MINI CHOCOLATE CRUSTED CHEESECAKES

3/4 cup sugar-free chocolate wafer crumbs

1 pkg (8-oz) fat-free cream cheese, softened
1 pkg (8-oz) reduced-fat cream cheese, softened
1/2 cup Splenda Granulated
3 large eggs, separated
1 tsp vanilla
Fresh berries for garnish, optional

Preheat oven to 350 degrees.  Lightly spray 36 mini-muffin cups with nonstick cooking spray.  Sprinkle each with 1 teaspoon of the chocolate wafer crumbs.  Turn pans upside down to discard excess; set pans aside.

In mixing bowl beat the cream cheeses at high speed with an electric mixer until creamy.  Gradually add the Splenda and beat at medium speed for about 2 minutes until light and fluffy.  Add the egg yolks and the vanilla then beat at low speed just until blended.

Beat the egg whites until stiff peaks form.  Gently fold the egg whites into the cream cheese mixture.  Spoon evenly into the muffin cups.  Bake at 350 degrees for 15 minutes.

Topping:
1/2 cup fat-free sour cream
1 tbsp Splenda Granulated
1/2 tsp vanilla

Combine topping ingredients and spoon about a half teaspoon atop each of the little cheesecakes.  Bake another 5 minutes.  Remove from oven and cool on wire racks.  When cooled, chill thoroughly before removing from the pans.  Garnish with the fresh berries, if desired.

Yield: 36 bite-size cheesecakes
Per cheesecake: 45 calories, 3 g protein, 4 g carbs, 2 g fat (1 sat), 1 g sugar

file  photo

ORANGE-LEMON BAKED SALMON

2 tbsp salt-free lemon pepper seasoning blend

4 (4-oz each) salmon fillets
4 thin lemon slices
4 thin orange slices
2 tbsp white cooking wine, optional
nonstick cooking spray

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with the nonstick spray.

Place the fish in the prepared pan and coat with the lemon pepper seasonings.  Place a lemon slice and an orange slice atop each fillet.  Sprinkle with the wine.

Place in the oven for 5 minutes.  Lower the heat to 325 degrees and continue to cook for 5 minutes.  Allow to rest for a few minutes (3 or 4) before serving.

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OVEN-BAKED 'FRIED' CHICKEN WITH A TWIST

1 1/2 cups low-fat buttermilk

1 tbsp cayenne pepper sauce

1 tsp garlic powder

5 lbs bone-in chicken pieces, skins removed

3 cups cornflake crumbs

1/3 cup white whole wheat flour or almond flour

1 tsp dried thyme

Line a baking sheet with foil and top with a wire rack. In a large bowl, mix buttermilk, hot sauce and garlic powder. Add chicken and toss to coat. Allow to stand for 1 hour.

Heat oven to 400-degrees. 

In a separate bowl, mix cornflakes, flour and thyme. Working with one piece at a time, coat with cooking spray. Bake at 400-degrees until golden and chicken is no longer pink in the center near the bone, 30-40 minutes. Tent with foil if browning too quickly. If foil is used, remove during last 5 minutes of baking time.

Yield: 6 servings Per Serving; 423 Calories, 38g Protein, 43g carbs, 451mg sodium

Woman's World 2021

MAPLE-MUSTARD GLAZED CARROTS

 1 lb small, thin carrots with tops

1 tbsp unsalted butter

1 tbsp Dijon mustard

1/4 pure maple syrup OR sugar-free maple-flavored syrup

2 tbsp fresh-squeezed orange juice

1/4 tsp salt

1/4 tsp pepper 

Additional butter, optional

Trim carrot tops, leaving only 1/2-inch of the green attached. Cook carrots in boiling salted water 5 to 8 minutes or until crisp-tender; drain and set aside.

Melt the 1 tablespoon butter in a large nonstick skillet over medium-low heat. Add mustard, maple syrup and orange juice; cook, stirring constantly, until butter melts and ingredients are well combined. Add the carrots, stirring gently until well coated. Reduce heat to low and cook until carrots are tender, about 10 minutes. Sprinkle with salt (I suggest omitting if you used salted butter) and pepper. Top with a pat of butter, if using. Best served immediately.

UPSIDE DOWN APPLE-WALNUT CAKE

1 small Granny Smith or Rome Beauty apple, peeled, cored, sliced thin

4 tbsp Splenda Granular (or sugar if your blood sugar levels allow)
1 cup white whole-wheat flour*, sifted
1 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground allspice
3 tbsp butter, softened
1/2 tsp vanilla extract
2 large eggs or 1/2 cup egg substitute
2 small apples (same as above), peeled, cored, finely chopped
1/4 cup coarsely chopped walnuts, lightly toasted

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray.  Line bottom of pan with parchment paper.

Place the apple slices in a medium bowl and toss gently with 1 tablespoon of the Splenda or sugar; set aside.

In a large bowl sift together the flour, baking soda, salt, cinnamon, nutmeg, and allspice.

In a separate large bowl cream together the other three tablespoons of Splenda and the butter until smooth. Add the vanilla and mix well.  Add the eggs, one at a time, mixing well after each egg; mix until smooth.  Add the chopped apples and mix in with a large silicone spatula.

Place the apple slices on the bottom of the prepared pan and sprinkle with the walnuts.  Spoon the batter over the apples and walnuts, smooth with the spatula.

Bake at 350 degrees for approximately 30 minutes or until firm in the center.  Remove from oven to a wire rack.  Using a thin knife, go around edges to loosen cake; quickly invert cake onto serving plate.

To serve, cut with a serrated knife.
Yield: 9 servings.

*All-purpose flour may be used.

file photo

NOTE: I use Splenda because that is what my doctors recommend, and it has worked great for me for 18 years. However, you may use an equivalent of your favorite sugar substitute.

CHICKEN FAJITA CHILI

2 lbs skinless, boneless chicken breast halves cut into 1-inch pieces

1 tbsp chili powder

1 tsp fajita seasoning 

2 garlic cloves, minced

1/2 tsp cumin 

Nonstick cooking spray

2 cans (14.5 oz each) no-salt-added diced tomatoes, undrained

1 pkg (16-oz) frozen yellow, green, and red sweet peppers with onions

1 can (19 oz) cannellini beans, rinsed and drained

Guacamole for garnish, optional

Sour cream for garnish, optional

Shredded cheddar cheese for garnish, optional

In a medium bowl, combine chicken, chili powder, fajita seasoning, garlic, and cumin; toss gently to coat. Set aside.

Coat a large skillet with cooking spray, heat over medium-high heat. Cook, half the seasoned chicken in the hot skillet until browned, stirring occasionally. Transfer to a slow cooker. Cook remaining chicken and place in the cooker. Stir in the tomatoes, frozen vegetables, and beans. Cover cooker and cook on low for 4 to 5 hours or high setting 2 to 2 1/2 hours.

To serve, dip chili into bowls and top with any of the optional garnishes, if using.

Yield: 6 servings Per serving: 261 calories, 2g fat (1g sat), 294mg sodium, 22g carbs, 7g fiber, 41g protein

file photo of this recipe

ORANGE-STRAWBERRY SUNRISE SMOOTHIE

Being diabetic does not mean we have to give up everything good. In fact, we diabetics can also enjoy a breakfast smoothie or a refreshing smoothie midday. This recipe is tasty, easy to make, and will fit into your diabetic diet when used as a meal substitute or a snack but not as a beverage with a meal! Orange Strawberry Sunrise Smoothie is a great way to start your day.

1 tub Crystal Light Sunrise Classic Orange Flavor sugar-free drink mix
1 cup cold water
1 cup chopped no-sugar-added frozen strawberries
1/4 cup milk
2 tbsp fat-free sour cream

Add the drink mix to the water; stir until the mix is dissolved. Remove 2 tablespoons of the prepared mix and put in a blender container. Reserve the remaining drink mix.

Add the strawberries, milk, and sour cream to the blender container. Cover blender and blend on high speed for 30 seconds or until the drink is thickened and well blended. Serve immediately.

Yield: 1 serving

NOTE: Use the remaining drink mix to make more smoothies. Or pour the mixture into a pitcher and add 6 cups cold water; stir to blend well. Serve or keep in the refrigerator.

This is a perfect drink to enjoy after a workout.

file photo for reference only

SWEET POTATO PIE

3 medium to large sweet potatoes

1/2 cup butter
1 1/4 to 1 1/2 cups Splenda or Stevia granulated
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large eggs, beaten
1 cup low-fat evaporated milk
1 tsp vanilla extract
1 unbaked sugar-free 9-inch pie shell
Sugar-free frozen whipped topping thawed for garnish, if desired

Cook the sweet potatoes covered in water to a boil; reduce the heat and simmer about 45 minutes until tender. 

Heat oven to 350 degrees.

Drain the potatoes and when cool enough, peel, remove blemishes, and mash.  Add the butter, Splenda, cinnamon, nutmeg, eggs, milk, and vanilla.  Using a wooden spoon, beat mixture until smooth.  Pour the mixture into the unbaked pie shell.

Bake pie at 350 degrees for 60 minutes.  If crust begins to get too brown, cover edge with a foil rim.

Note: Cinnamon is a blood sugar regulator so I have more cinnamon in this recipe than you may be used to.

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SPICED CHAI MIX

3/4 cup unsweetened instant ice tea mix

3/4 cup Splenda Granular
1/2 cup non-fat dry milk powder
1/2 cup non-dairy powdered creamer
1 1/2 tsp ground cinnamon
1 1/2 tsp ground ginger
1 tsp ground cloves
3/4 tsp nutmeg
3/4 tsp ground cardamom

Thoroughly mix all ingredients together and place in a jar or other airtight container.

To serve, mix 3 tablespoons dry mix into 6-oz very hot water and stir to dissolve.

Yield: 13 servings
Per serving: 30 calories, 7 g carbs, 2 g protein, 1 g fat

Diabetic Exchange: 1/2 carb

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ROASTED GARLIC PORK SUPPER

This is a 2008 recipe from TOH. The recipe is from a lady in New York who said she first made it for a church retreat where it was a big hit.

2 whole garlic bulbs
2 tsp olive oil
1/2 tsp dried basil
1/2 tsp dried oregano
2 tbsp lemon juice
1 (4 to 5 lb) boneless pork loin roast
6 med red potatoes, halved
3 cups baby carrots
1 large sweet onion, thinly sliced
1 1/2 cups water
1 tsp salt
1/2 tsp pepper

Remove papery outer skin from garlic (she does not peel or separate cloves). Cut top off garlic heads, leaving root end intact. Brush with oil and sprinkle with basil and oregano. Wrap each bulb in heavy-duty foil. Bake at 425 degrees for 30-35 minutes or until softened. Cool 10 - 15 minutes. Squeeze softened garlic into a small bowl. Add lemon juice; mix well. Rub over the roast.

Place roast in a shallow roasting pan. Arrange potatoes and carrots around the roast. Pour water into the pan. Sprinkle meat and vegetables with salt and pepper. Cover and bake at 350 degrees for 1 1/2 hours. Uncover and bake 1 1/2 hours longer or until a meat thermometer reads 160 degrees, basting often. Cover and let stand 10 minutes before slicing.

Yield: 10-12 servings

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PEPPER-STEAK KABOBS

8 skewers (soak if using wooden)

1 cup ketchup
1/4 A-1 Steak Sauce
1/3 cup firmly packed Splenda brown sugar blend
1/2 cup apple cider vinegar
2 tbsp Worcestershire sauce
2 lb boneless top sirloin, trimmed and cut in 32 chunks
1 green bell pepper, cut into 16 pieces
1 red or orange bell pepper, cut into 16 pieces

Combine the ketchup, steak sauce, Splenda, vinegar, and Worcestershire sauce in a medium saucepan; bring to a boil over medium heat.  Stir occasionally and cook until the Splenda is totally dissolved.  Remove from the heat and allow to cool.

Onto each skewer alternately with a piece of steak, a piece of red pepper, a piece of steak, a piece of green pepper, and repeat so that each skewer has 4 pieces of steak, two pieces of red pepper, and 2 pieces of green pepper.  Place skewers in a 9 x 13-inch glass baking dish; pour the cooled marinade over the skewers.  Cover with foil and refrigerate from 2 hours to overnight.

Preheat broiler to high and coat a rimmed baking sheet with nonstick cooking spray (or grill kabobs).  Place kabobs on the baking sheet or grill, discarding an excess marinade.  Broil or grill about 15 minutes or until meat reaches the desired doneness.  Turn at least once during cooking.

 

 File Photo of a similar recipe.

WHOLE WHEAT APPLE WALNUT PANCAKES

1 cup whole wheat flour

1/4 cup all-purpose flour

1/4 cup chopped walnuts, toasted

3 tbsp truvia sweet complete brown 

1 1/2 tsp baking powder

1/4 tsp salt

1 cup coarsely shredded peeled Granny Smith apples

1 cup low-fat milk

1 tbsp olive oil

1/2 tsp vanilla extract 

1 large egg

In a large bowl, combine the flours, walnuts, truvia, baking powder and salt, stir together well. Add apple and toss to combine.

In a small bowl, combine milk, oil, vanilla and egg, stir to mix well. Add to the flour mixture, stirring until combined.

Heat griddle or skillet (spray if not nonstick) until hot. Place 1/3 cup of batter onto the hot surface for each pancake. Turn when tops are covered with bubbles and edges look cooked. Cook until done.

Yield: 8 pancakes

Serve with a protein item.

file photo for reference

SPICED BEEF & PORK SAUSAGE PATTIES

2 1/2 lbs ground beef

1/2 lb ground pork (not sausage)

2 1/4 tsp salt

1 1/2 tsp ground coriander

1 to 1 1/2 tsp ground allspice

3/4 tsp ground cloves

3/4 tsp black pepper

1/2 tsp ground nutmeg

1/4 cup cider vinegar

Crumb beef and pork into a large bowl. Combine seasoning and sprinkle over meat. Add the vinegar and mix lightly but thoroughly. Cover and refrigerate 1 hour.

Shape meat mixture into 2 1/2-inch patties. In a large skillet, cook patties over medium heat for 3-4 minutes on each side or until a meat thermometer reads 160-degrees. 

Per patty: 123 calories, 8g fat (3g sat), 215mg sodium, 0 carbs, 12g protein

recipe basics and photo TOH

CRUSTLESS SPINACH-BACON QUICHE

1 tbsp canola oil

1 onion, sliced thin
1 pkg (10-oz) frozen chopped spinach, thawed and drained
5 eggs, beaten
5 slices bacon, cooked crisp, drained, crumbled
3 cup shredded low-fat Cheddar cheese
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Heat the canola oil in a large skillet over medium-high heat.  Cook the onion, stirring often, until tender.  Add the spinach to the onion and continue cooking until the excess liquid has evaporated; remove from the heat and set aside.

In a large bowl combine the eggs, bacon, cheese, salt, and pepper until well blended.  Stir in the spinach mixture.  Pour into a 9-inch deep pie plate that has been sprayed with nonstick cooking spray.  Bake at 350 degrees 30 to 40 minutes or until set.  Let stand for 5 minutes before cutting to serve.

Yield: 6 servings

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SCRAMBLED EGG BAKE

1 tbsp butter (15 mL)

1/2 cup chopped green pepper (125 mL)

1/4 cup chopped red pepper (60 mL)

3 wieners, OR any cold meats or sausage, chopped

2 oz cream cheese (60 g)

2/3 cup half-and-half cream, OR (150 mL)

  any low-carb milk-type product

1 cup grated Cheddar cheese, plus a little extra, optional  (250 mL)

1 tbsp butter (15 mL)

6 eggs, beaten 

1/2 tsp dried parsley (2 mL)

1/4 tsp salt (1 mL)

 Preheat the oven to 350°F (180°C). 

In large skillet, melt 1 tbsp (15 mL) butter.  Add green and red pepper and stir-fry until tender crisp.  Stir in sliced wieners or chopped cold meats.  Add cream cheese, half-and-half, or alternative and Cheddar cheese to the veggie-meat mixture.  Keep stirring until the cheeses melt and the sauce thickens. 

In another skillet, in 1 tbsp (15 mL0 butter, and over medium heat, pour eggs mixed with dried parsley and salt.  Allow eggs to begin setting around edges.  Lift and fold eggs, so that uncooked portions flow freely underneath.  Continue cooking in this manner until eggs are softly set. Fold veggie-meat-cheese sauce into eggs. Sprinkle with more cheese, if desired. Place in 1 quart (l L) casserole dish.  Bake 12 to 15 minutes.

Yield:  6 servings Per serving: 280 cal, 15g protein, 23g fat, 3.3 net carbs

Recipe and photo from Low Carbing Among Friends 

CROCK-POT SWISS STEAK WITH CARROTS

3 tbsp white whole wheat flour OR your favorite low/no carb substitute

1/3 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp dry mustard
1 1/2 to 2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced into 1/2-inch pieces
1 can (14.5-oz) whole tomatoes
2 tsp Splenda brown sugar blend
1 1/2 tbsp Worcestershire sauce
 

In a pie pan or shallow bowl combine the flours, salt, pepper, and dry mustard. Cut the steak into pieces to fit in the cooker and dredge in the flour mixture. 

Heat the oil in a nonstick skillet and brown meat on both sides; place meat in the crockpot or slow cooker. Add the onions and carrots to the cooker.

Combine the tomatoes with liquid, Splenda brown sugar blend, and Worcestershire sauce; pour mixture into cooker. Place lid on cooker and cook on low heat for 8 to 10 hours or on high 3 to 5 hours.

Approximate per serving: 236 calories, 18 g carbs, 23 g protein

file photo for reference only

LEMON-RICOTTA HOTCAKES

The carb to protein ratio (see nutritional info below) in these hotcakes makes them diabetic-friendly. However, do not spoil that with the topping or syrup you use. Be sure to use only diabetic-friendly toppings such as fresh fruit, sugar-free syrup or a sugar-free or low sugar jam. This recipe calls for sugar. I use Splenda but left sugar in this post as the nutritional information is figured with sugar.

1 cup all-purpose flour*
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 eggs, separated
1 cup buttermilk
2/3 cup whole-milk ricotta cheese
2 tablespoons sugar
1 tablespoon grated lemon peel

1. Heat oven to 200°F. Whisk flour, baking powder, baking soda, nutmeg and salt in large bowl. Whisk egg yolks, buttermilk, ricotta cheese, sugar and lemon peel in medium bowl until blended.

2. Beat egg whites in medium bowl at medium-high speed until soft peaks form. Stir ricotta mixture into flour mixture just until combined. Fold in egg whites.

3. Heat griddle or large nonstick skillet over medium heat until hot; oil griddle. Ladle batter by scant 1/4 cupful onto griddle, spreading to 4-inch rounds. Cook 2 minutes or until bubbles break surface of pancakes. Turn; cook 1 minute or until golden brown. Place in oven to keep warm while cooking remaining pancakes.

About 15 (4-inch) pancakes

PER PANCAKE: 75 calories, 2.5 g total fat (1 g saturated fat), 3.5 g protein, 9.5 g carbohydrate, 35 mg cholesterol, 160 mg sodium, .5 g fiber (if you have 2 pancakes, double the numbers, etc)
 *Even better for diabetics, use a whole-grain flour such as white whole-wheat. I never use all-purpose flour.

Note: File Photo (I recommend no more than 2 for diabetics.)

CHICKEN BREASTS OVER VEGETABLES

2 stalks celery, chopped

1 cup mushrooms, chopped
1 cup carrots, chopped
4 green onions, sliced thin
1/2 of a medium red or green bell pepper, diced
2 medium zucchini, diced
poultry seasoning to taste
1/2 cup chicken broth
2 boneless skinless chicken breasts
1/8 tsp paprika

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the celery, mushrooms, carrots, onions, bell pepper, and zucchini with the poultry seasoning.  Place the mixture in the prepare loaf pan.  Place the chicken breasts on top of the vegetable mixture.  Sprinkle with the paprika.

Bake at 350 degrees for 30 minutes or until chicken is cooked through.

file photo for reference only

GREENS AND SAUSAGE

1 teaspoon canola oil

1/4 lb low-fat smoked turkey sausage, diced

6 cups water

1 cup chopped yellow onion

1 tablespoon cider vinegar

2 teaspoons Splenda Granulated

1 lb fresh turnip greens, washed

3/4 teaspoon salt

2 teaspoons canola oil

Louisiana hot sauce, optional

In a Dutch oven over medium-high heat, heat the 1 teaspoon of canola oil, tilting pan to completely oil the bottom.  Add the diced sausage and brown, stirring frequently.  Remove the sausage and set aside.

To the same pan, add the water, onions, vinegar, and Splenda; bring to a boil over high heat.  Gradually add the greens, bring to a boil and stir the greens until wilted.  Reduce heat to simmer and cook, covered, for half an hour or until tender.  Drain the greens; reserve 1/2 cup of the liquid.

Return the greens, reserved liquid, sausage, salt, and 2 teaspoons of canola oil to the Dutch oven.  Allow to stand for 5 minutes for flavors to absorb.

Serve with the hot sauce, if desired.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 65 calories, 3 g fat, 10 mg chol, 365 mg sodium, 5 carbs, 3 protein
Note & Picture from Sept 2011 Diabetes Forecast Magazine

CHOCOLATE-BANANA TUBE CAKE

Yesterday I had a "sweet" tooth and decided I wanted to try something different. (Yesterday was in July 2017) As I am likely to do I went to the kitchen and started throwing things together to make a cake with what I had on hand. Fortunately, it turned out to be quite good. Here is what I did:

I preheated my oven to 350 degrees.

In a medium mixing bowl I combined-
1/2 cup white whole-wheat flour
1 cup quick-cook oats
1 cup unsweetened coconut
1/2 cup Splenda Brown Sugar Blend
1/2 cup chopped pecans
Then I cut in 1 stick of butter using two knives and eventually my hands. I sat this aside to use as a streusel throughout the cake and as a topping.

For the cake, I combined 4 large eggs, 1/2 cup low-fat sour cream and 3 medium to large bananas, mashed, with my electric mixer. You should have about 1 1/2 cups mashed bananas. When the mixture was completely combined. I added 1 box (2-layer size) Sugar-Free Devil's Food cake mix.

I sprayed my tube pan with nonstick cooking spray and placed about 1/3 of the cake batter in the pan, then I topped that with about 1/3 of the streusel mixture. I repeated twice, ending with the streusel on top.

I baked approximately 1 hour at 350 degrees, and this is what I ended up with:

Even my late husband and my grandson, who are not diabetic, enjoyed this cake.

SPLENDA CHOCOLATE CHIP COOKIES

2 cups all-purpose flour

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt

1 cup vegetable oil spread (I always use butter rather than man-made products)

1 cup Splenda Brown Sugar Blend

2 large eggs

1 tbsp vanilla extract

1 cup sugar free chocolate chips

Preheat oven to 375-degerees. Line baking sheets with parchment paper.

In a bowl, combine flour, baking powder, baking soda and salt.

In a mixing bowl, mix together vegetable oil spread and brown sugar blend. Mix in eggs, one at a time. Stir in the vanilla extract. Mix in flour mixture then fold in chocolate chips.

Drop by rounded tablespoons onto prepared baking sheets. Bake at 375-degrees for 11 to 13 minutes. Cool a couple minutes on cookie sheets then transfer to a wire rack to cool completely.

Yield: 4 dozen

file photo

 

CHOPPED PEAR PIE WITH CRUMB TOPPING

This is a pie I first came up with in 2013 at my grandson's request. I have since made it several times, especially for church functions and friends who do not eat added sugar. Pears are excellent in the Fall so I thought I would repost it.

1 unbaked pie shell
4 cups chopped pears
3/4 cup (more or less depending on sweetness of pears) Splenda or Stevia granulated
1 1/4 tsp ground cinnamon (remember cinnamon is a blood sugar controller)
1 heaping tsp cornstarch
1 tsp vanilla extract

Place pie shell in a deep-dish pie plate; set aside.

Combine the pears and Splenda in a medium mixing bowl, stirring well; allow to set for 10-15 minutes.

Stir the cinnamon and cornstarch into the pears to combine well; add the vanilla.

Place the pear mixture into the unbaked pie shell; make the following topping:

Crumb Topping:
3/4 cup quick oats
1/2 cup loosely packed Splenda brown sugar blend
1/4 cup + 1 heaping tbsp white whole-wheat flour
1/2 tsp ground cinnamon
1/4 cup finely chopped pecans
6 tbsp butter, cut-up into small pieces and slightly softened

In a mixing bowl combine the oats and the brown sugar blend; add the flour, cinnamon, and pecans mixing together well.  Using two knives or your fingers, cut the butter into the mixture until crumbly.

Sprinkle the mixture over the pears and press down lightly.

Bake at 350 degrees for approximately 1 hour until the pears are tender and the topping is browned. 

I have also made this topping for apple pies and cherry pies. It is always good.

SMOKED TURKEY SALAD SANDWICHES

1/4 cup olive oil mayonnaise

1/4 cup fat-free plain yogurt
1/4 cup dill relish
2 cups chopped deli smoked turkey breast
1/2 cup thinly sliced celery
4 whole-grain sandwich rolls or whole-grain sandwich thins
4 lettuce leaves
1 medium tomato, sliced
In a large mixing bowl combine the mayonnaise and yogurt. Stir in the relish. Add the turkey and celery; toss to combine the mixture well.

Divide the mixture between the 4 sandwich rolls and add a lettuce leaf and tomato slices to each sandwich.

If you want to avoid using bread, wrap in large lettuce leaves for a sandwich wrap.

This is a file photo for reference only