CONFETTI BEAN SALAD

This recipe makes a colorful salad to be eaten with a lean protein. Rinse and drain all beans before adding.

1 can (16-oz) kidney beans1 can (15-oz) garbanzo beans (chickpeas)

1 can (14 1/2-oz) Italian-style diced tomatoes, drained

1 1/2 cups frozen peas

1 1/2 cups frozen corn

1/2 cup chopped onion (I like using red onion)

1/2 cup chopped green bell pepper

3 tbsp red wine vinegar OR cider vinegar

2 tbsp olive or canola oil

1 garlic clove, minced

1/2 tsp salt

1/4 tsp freshly ground black pepper

In a large bowl, combine the beans, tomatoes, peas, corn, onion, and bell pepper.

In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour dressing over the vegetable mixture and toss gently to coat.

Cover salad and refrigerate at least 4 hours before serving.

Note: This makes a great make-ahead dish for parties, pitch-ins, etc as it can be made the night before.

Yield: 10 servings

Per serving of 3/4 cup: 176 calories, 4 g fat (only a trace saturated), 0 cholesterol, 358 mg sodium (with salt), 30 g carbs (8 g fiber), 7 g protein

Diabetic Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

the file photo

LEMON SIRLOIN

1 (2 to 2 1/2-lb) sirloin steak cut 1 1/2-inches thick 

2 green onions, sliced including tops
1 tsp finely shredded lemon peel
2/3 cup fresh lemon juice
1/3 cup canola or olive oil
1 tbsp Worcestershire sauce
1 tablespoon yellow mustard
1/2 tsp salt
1/4 tsp pepper

Trim excess fat from the steak. Place steak in large zip-type plastic bag that you sit in a shallow bowl.

To make the marinade: Combine the green onions, lemon peel and juice, oil, Worcestershire sauce, mustard, salt and pepper, stirring with a wire whisk. Pour the marinade into the bag. Close the bag and gently rotate around to coat the entire steak. Marinate in the refrigerator for at least 2 hours up to 8 hours; turn the bag occasionally.

Remove the meat from the marinade and pat dry. Grill over medium coals (or on inside grill) turning only once during cooking. It takes about 18 to 22 minutes for medium rare; adjust your time accordingly. Brush occasionally with the marinade but not within the last 5 minutes of cooking time.

To serve, cut into thin slices slicing against the grain.

Yield: Approximately 8 servings.

file photo.

 

CAULIFLOWER STUFFING

The title is a misnomer. This is not really a stuffing, as it is used as a side to a protein item such as chicken or turkey. This recipe is great for diabetics as it uses no bread.

1/4 cup olive oil

2 carrots, chopped

2 celery ribs, chopped

1 large onion, chopped

2 small heads cauliflower, chopped (about 10 cups)

1 cup sliced fresh mushrooms

1 tsp salt

1/2 tsp black pepper

1/2 cup vegetable broth

2 tbsp minced fresh rosemary, crushed

1 tsp rubbed sage

In a Dutch oven, heat olive oil over medium heat. Add carrots, celery and onion. Cook and stir until crisp-tender, about ten minutes. Add cauliflower, mushrooms, salt and pepper. Cook, stirring, for about 5 minutes. Stir in broth, rosemary and sage. Bring to a boil them reduce heat. Cover and simmer until vegetables are just tender, about 10-12 minutes.

Yield: 12 servings, 3/4 cup each

Nutritional info per serving: 64 calories, 5g fat (1g saturated), 300mg sodium, 5g carbs, 1g protein

recipe basics and photo TOH 2025

THYME GREEN BEANS WITH ALMONDS

2 lbs fresh green beans, trimmed

2 tbsp butter

1 tbsp minced fresh thyme (or 1 tsp dried thyme)

1/2 tsp salt

1/2 tsp black pepper

1/3 cup slivered almonds, toasted

Place beans in a steamer basket. Place in a large saucepan over 1-inch water and bring to a boil. Cover and steam 1-12 minutes or until crisp tender.

In a large skillet, melt butter; add beams, thyme, salt and pepper. Cook, stirring, for 5 minutes or until heated through. Sprinkle with almonds.

8 servings of 1 cup  

Per serving: 83 calories, 5g fat (2g saturated), 8 mg cholesterol, 183mg sodium, 8g carbs, 3g protein

file photo of this recipe

PISTACHIO DREAM CAKE

NOTE: If you want to try this cake just be sure you share with family and/or friends and only have 1 piece yourself. This should be for special occasions only and only then if your blood sugar is under control! Not all diabetics can indulge in desserts.

1 box (2-layer size) sugar-free yellow cake mix
1 pkg (1-oz) instant sugar-free pistachio pudding mix
1 carton (8-oz) nonfat plain yogurt
3 egg whites
1 tsp vanilla extract
1 cup sugar-free lemon-lime soda

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick cooking spray.

In a mixing bowl, combine the dry cake mix, pudding mix, yogurt, egg whites, and vanilla extract; beat on low speed for 1 minute. Gradually beat in the soda.

Pour batter into the prepared baking pan and bake at 350 degrees 20-25 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and allow to cool completely. Frost with the following:

Frosting:
1 1/2 cups cold fat-free milk
1 pkg (1-oz) instant sugar-free pistachio pudding mix
2 cups sugar-free frozen whipped topping, thawed

In a mixing bowl, combine the milk and pudding mix; beat on low for 2 minutes. Fold in the whipped topping and spread over the cake.

Note: Cake should be stored in the refrigerator.

Yield: 20 servings
Per serving: 148 calories, 28 g carbs, 3 g protein
Diabetic Exchange: 2 starch

 

COBB SALAD WRAPS

2 large low carb tortillas 

1/2 cup ranch dressing

2 cups fresh baby spinach

8 slices deli ham

3 hard boiled eggs, chopped

4 strips bacon, preferably thick cut, cooked, crumbled

1/4 cup blue cheese or cheese of your choice

4 oz cherry tomatoes, halved

Spread the dressing evenly over each tortilla. Divided toppings between the two tortillas, layering spinach, ham, eggs, bacon, cheese and tomatoes.

Fold in the sides, then roll up tightly to enclose the filling. Slice each wrap in half and serve.

Braum's photo and recipe

EASY OREO COOKIE DESSERT

2 small pkgs sugar-free instant vanilla pudding mix

3 cups low-fat milk
8-oz light cream cheese, softened
8-oz carton frozen sugar-free whipped topping, thawed
16 Oreo sugar-free cookies, broken into pieces

Extra Oreo cookies to break over the top as garnish, if desired.

Mix together pudding mix and milk on low speed of electric mixer; add cream cheese and mix until well blended. Add whipped topping and mix well with a large spoon (do not use mixer). Add cookie pieces and mix in. Place in a serving dish and chill for several hours or overnight before serving.

file photo

 

CHERRY ANGEL TRIFLE

One day when I had a sweet tooth I pulled out a few ingredients and made this tasty trifle. I think it is yummy.

1 sugar-free angel food cake (I buy mine at Walmart)
2 cans (20-oz each) Splenda sweetened cherry pie filling

1 carton sugar-free frozen whipped topping, thawed
Pecan pieces for garnish, if desired

In a large bowl, break up half the cake into bite-size pieces and spread over bottom of bowl.

Top cake pieces with one can of the pie filling, spreading evenly over the cake.

Top pie filling with approximately 2/3s to 3/4s of the whipped topping.

Repeat the process ending with the remaining whipped topping in the center of the dish. Sprinkle the pecans over the topping as a garnish, if desired.

Notes: Nuts are good for diabetics, especially with sweets; so I would not eliminate the nuts. Almonds would also go good with cherry pie filling.
Other pie fillings such as blueberry, apple, etc work well, too. With apple I like to sprinkle a little ground cinnamon on the top.

 

WHOLE ROASTED TRUFFLE CHICKEN

The foundation for this recipe is from Chef Charlie Palmer, a James Beard awarding winning chef who owns 18 restaurants and uses a French technique for this chicken. It is supposedly very popular at his home with his wife and four grown sons. Truffle oil can be expensive, so this is a chicken recipe to impress those you love. 

4-qz butter, softened

1/2-oz truffle oil

Salt and pepper

1 whole 3 - 3 1/2 lb chicken

1/2 lemon

4 thyme sprigs

1 garlic clove

Preheat oven to 400 degrees.

Combine the butter and truffle oil. Sprinkle with salt and pepper. Pipe butter mixture under the skin of the chicken breasts and legs. Place fingers under the skin and rub mixture around the entire chicken.

Tie the legs together with kitchen twine at the knuckle joint. Place chicken in the refrigerator, allowing to air-dry for 24 hours.

Remove the chicken from the 'fridge and insert lemon, thyme sprigs and garlic clove into cavity. Allow chicken to sit at room temperature 1 hour.

Meanwhile, heat oven to 400 degrees. Bake chicken 45 minutes or until juices run clear.

Yield: 4 servings

Per serving: 597 calories, 45 g protein, 2 g carbs, (1 g fiber)

 Photo courtesy AARP

SWEET AND SOUR MEATBALLS

1 can (20-oz) unsweetened (in their own juice) pineapple chunks

1 large egg

1 cup soft whole-grain breadcrumbs

1 garlic clove, minced

1 tsp salt

1/4 tsp freshly ground black pepper

1 1/2 lbs lean ground beef (or turkey)

2 tsp olive or canola oil

1 large green bell pepper

1 large red bell pepper 

1 cup low-fat chicken broth

1/2 cup Splenda or Stevia granulated

3 tbsp cornstarch

1/2 cup cider vinegar

3 tbsp reduced-sodium soy sauce

6 cups hot cooked brown rice for serving

Drain the pineapple and save 1/2 cup of the juice; set both aside.

In a mixing bowl, combine the egg, breadcrumbs, garlic, salt and black pepper. Crumble the meat over the mixture and mix together well. Shape into approximately 40 meatballs.

In a nonstick skillet, heat the oil, add meatballs and brown on all sides, drain.

Cut bell peppers into chunks; add the broth, peppers, and the pineapple to the meatballs. Bring the mixture to a boil; reduce heat and simmer, uncovered, for about 7 minutes.While the meatball mixture cooks, combine the Splenda and cornstarch in a bowl. Stir in the vinegar, soy sauce and the saved pineapple juice until smooth. Add to the meatball mixture. Bring to a boil; cook while stirring for a couple of minutes or until thickened.

Serve over the hot cooked rice.

Per serving of 3/4 cup meatball mixture over 3/4 cup rice = Approximately 456 calories, 66 g carbs, 2 g fiber, and 23 g protein

Diabetic exchanges: 3 lean meat, 2 1/2 starch, 1 1/2 vegetable, 1 fat

 This is a file photo showing white rice. Diabetics should use brown (whole-grain) rice.Cauliflower rice is also an option.

BEEF LETTUCE WRAPS

1 tbsp olive oil

1 medium onion, minced

2 cloves garlic, minced

2 tbsp chili powder

1 lb lean ground beef

1 medium zucchini, grated

1/4 cup minced fresh cilantro

1 tbsp lime juice

12 large leaves Boston or leaf lettuce

1 avocado, pitted, peeled, diced

3/4 cup pico de gallo

Grilled mini peppers and lime wedges, optional

In large skillet, heat oil over medium heat; add onion garlic and chili powder. Cook, stirring occasionally, until tender, about 5 minutes. Add the beef and zucchini; raise heat to medium-high. Cook, stirring occasionally, until beef is well browned, about 5 minutes. Stir in cilantro and lime juice; season with 1/4 teaspoon and 1/4 teaspoon pepper.

Divide beef mixture evenly among lettuce leaves. Top with avocado and pico de gallo. Transfer to platter. If desired, serve with mini peppers and lime wedges.

Yield: 4 servings Per serving: 397 calories, 24g protein, 13g carbs, 6g fiber, 4g sugar, 77mg cholesterol, 366g sodium, 29g fat (8g saturated)

recipe and photo First for women 2025

TACO SOUP

1 lb ground turkey or beef, 90% to 94% lean

1 med onion, diced

2 cans (15-oz each) black beans, rinsed and drained

1 can (15-oz) corn, drained

1-pint cherry tomatoes, quartered OR 1 can (15-oz) diced tomatoes

1 jalapeno, diced (optional)

2 (1-oz each) packets taco seasoning mix, about 4 tbsp total (1 pkt, if you like less seasoning)

4 cups reduced sodium broth 

Optional toppers: cilantro, avocado, jalapeno, crushed taco shells, Greek yogurt, shredded cheese

Liberally mist a large, deep skillet or pot with cooking oil spray; warm over medium-high heat. Add the meat and onions; cook 6 to9 minutes, chopping with a wooden spoon to crumble meat as it browns.

Add beans, corn, tomatoes, jalapeno and seasoning packets. Stir. Add the broth and mix everything together. Bring to a boil, reduce heat and simmer for about 5 minutes, until soup is piping hot.

Ladle into serving bowls and garnish with desired toppers.

Yield: 9 heaping cups Per serving: 170 calories, 22g carbs, 18g protein, 2 g total fat, 25mg cholesterol, 380 mg sodium, 6g fiber, 0 add sugar.

photo of this recipe

THREE BEAN TURKEY SOUP

1 lb ground turkey

1 cup chopped onion
1 medium bell pepper, diced
2 garlic cloves, minced
1 can (16-oz) red kidney beans, drained
1 can (16-oz) Great Northern beans, drained
1 can (16-oz) black beans, drained
3 cups water
2 cans, whole tomatoes, undrained, chopped
1 can (8-oz) tomato sauce
1 1/2 cups sliced carrots
2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/2 tsp chicken-flavored bouillon granules
1/2 tsp salt
1/2 tsp black pepper

In a large skillet, cook turkey, onion, bell pepper, and garlic until turkey is no longer pink. Drain off any fat.
Transfer mixture to  a crock pot/slow cooker. Add the beans, water, tomatoes, tomato sauce, carrots, spices and bouillon. Place lid on cooker and cook on low 8 to 10 hours or on high 4 to 5 hours.

Before serving, mash beans slightly to make a thicker soup. Garnish, if desired.

Yield: 10 servings

May not be this exact recipe

CREAMY CHICKEN AND PASTA WITH SPINACH

Sometimes we diabetics just crave a creamy homestyle meal. If you like chicken (I don't), give this recipe a try.

6-oz uncooked whole-wheat or low/no carb egg noodles

1 tbsp olive oil

1/4 cup chopped onion

1/4 cup chopped red bell pepper

1 pkg (10-oz) frozen spinach, thawed and drained

2 boneless skinless chicken breasts (about 3/4 lb), cooked and cubed

1 can (4-oz) sliced mushrooms, drained

2 cups shredded Swiss cheese

1 carton (8-oz) fat-free sour cream

3/4 cup fat-free evaporated milk

2 eggs, lightly beaten

1/2 tsp salt

Preheat oven to 350 degrees.

Prepare noodles according to package directions; set aside.

In a large skillet, heat oil over medium-high heat. Add the onion and bell pepper; cook and stir 2 minutes or until the onion is tender. Add the spinach, chicken, mushrooms, and the noodles; stir to combine.

Combine the cheese, sour cream, milk, eggs and salt in a medium bowl, stirring to blend well. Add mixture to the chicken mixture; stir to combine well.

Spray a 9 x 13-inch baking dish with nonstick cooking spray; Transfer mixture to the prepared dish and bake, covered, at 350 degrees for 30-35 minutes or until heated through.

Yield: 8 servings

file photo

IRON SKILLET CORNBREAD

Cornbread is one of my favorite foods. Since my diabetes diagnosis I have really had to cut back on cornbread in my diet. I finally found a way to enjoy my cornbread without a big surge in blood sugar readings. The secret is using white whole-wheat flour. Here is a good recipe and it is delicious made in an iron skillet. Do not overindulge and always have a piece of cornbread with a protein item! If you have a problem with cornbread, you may want to try this recipe.

1 cup cornmeal

1 cup white whole-wheat flour

3 tsp baking powder

3/4 tsp salt

1 cup fat-free milk

1 large egg

olive or coconut oil to grease the skillet

Preheat oven to 375. Grease the skillet and heat in oven until hot.

In a bowl, combine the cornmeal, flour, baking powder, and salt. Stir in the milk and egg until well combined. Pour the mixture into the hot skillet and bake at 375 degrees for 25-30 minutes or until browned. 

Note: Add a tablespoon of chopped jalapeno peppers if desired.

file photo

 

BEAN SALAD

1 can (15-16 oz) kidney beans, drained

1 can (16-oz) whole kernel corn, drained

1 can (3-oz) sliced black olives, drained

1 large tomato, chopped

1/2 cup chopped sweet onion

1/2 cup chopped green bell pepper

Combine all the above ingredients in a large bowl.

Dressing:

1/2 tsp cumin

1/2 tsp oregano

2 tbsp chopped parsley

1/2 tsp dry mustard

1/4 tsp salt

2 tbsp Splenda Granulated

1/4 cup olive oil

1/4 cup cider vinegar

Place all dressing ingredients in a jar and tighten lid to seal. Shake jar well to combine all ingredients. Pour immediately over the vegetable mixture and toss to coat.

Refrigerate several hours before serving. Stir occasionally during this time.

clipart for reference - not this recipe

WILD RICE CHICKEN SOUP

1 large onion, chopped

1 medium carrot, shredded

1 celery rib, diced

1/4 cup unsalted butter

1/2 cup white whole-wheat or garbanzo bean flour

8 cups chicken broth

3 cups cooked wild rice

1 1/2 cups cooked chicken, cubed or shredded]

1/4 tsp salt

1/4 tsp black pepper

dash of garlic powder

1 cup fat-free evaporated milk

1/4 cup chopped chives for garnish, optional

In a large saucepan or Dutch oven, melt butter; sauté the onion, carrot, and celery until tender. Stir in the flour until smooth. Gradually add broth while stirring. Stir in the remaining ingredients except the milk and chives. Bring soup to a boil over medium heat; cook, stirring for 2 - 3 minutes or until thickened. Stir in the milk and cook another 4 -5 minutes. Ladle into serving bowls and garnish with the chives, if using.

KETO FRIENDLY BREAKFAST CASSEROLE

1 lb ground breakfast sausage (pork, turkey, etc, your choice

1 tbsp garlic, minced

2 cups bell peppers, diced (red are especially high in vitamin C)

1/2 cup sliced mushrooms

1/2 cup yellow onion, diced

3 cups spinach, chopped

12 eggs

1/2 cup cheddar cheese, shredded

Salt and pepper, to taste 

Preheat oven to 350-degrees and grease a baking dish.

In a large skillet on medium heat, cook sausage. breaking up into crumbles. Cook until mostly cooked through. Add the garlic, peppers, mushrooms and onions and cook with the sausage until the vegetables are slightly soft.

Place sausage mixture into the prepared baking dish, top with the chopped spinach.

In a separate bowl whisk, eggs with salt and pepper. Pour eggs over the spinach and mix gently to make ingredients are evenly distributed.

Top with cheese and bake for 45 minutes or until a fork comes out clean and eggs are cooked all the way through.

Yield: 8 servings Per serving: 340 calories, carbs 5g, fiber 1g, protein 22g

file photo

FRUIT AND ALMOND TART

This is an old Kraft Foods recipe I redid to make it diabetic-friendly.

1 1/2 cups Keebler Club Multi-Grain Crackers (important to use multi-grain), coarsely crumbled

1/4 cup Splenda Granulated

1 tsp ground cinnamon

1/4 cup no salt added butter, melted

12-oz fat-free cream cheese, softened

2 tbsp +2 tsp packed Splenda Brown Sugar Blend

1/4 cup fat-free milk

1/4 tsp almond extract

1/2 cup finely chopped toasted almonds

3 cups mixture of fresh fruits ie, strawberries, blueberries, red raspberries, kiwi, or fruit of your choice

1/4 cup sugar-free apricot jelly, melted

Preheat oven to 400 degrees.

In a medium bowl, combine the crackers, Splenda Granulated, and cinnamon; Add butter and toss to combine. Press firmly onto the bottom and sides of a 9-inch pie plate (may use a 9–10-inch tart pan with removable bottom, if you prefer).

Bake at 400 degrees for 8 minutes or until lightly browned. Cool completely.

In a small mixing bowl, beat the cream cheese, Splenda Brown Sugar, milk and almond extract on medium speed of electric mixer until fluffy. Stir in almonds and spread over the crust.

Top with the fruit and drizzle with the melted jelly.

Refrigerate for at least 1 hour or until set. Keep chilled and store leftovers in the refrigerator.

 Note: File Photo for reference only.

ALABAMA ZUCCHINI QUICHE

This is a good dish for diabetics as well as others since it only has 102 calories, 7grams of carbs and 9 grams protein per wedge/serving. Serve this light refreshing quiche with a salad and you have a meal.

1 tsp cornstarch 

1/4 tsp oregano

1 cup canned stewed tomatoes

1 1/2 cups low-fat milk

4 eggs (or 1 cup egg substitute)

1 tbsp white whole-wheat flour

2 cups shredded zucchini

1/4 cup chopped onion

1/2 cup shredded Swiss cheese

1/2 cup shredded American cheese

2 tbsp grated Parmesan cheese

Nonstick cooking oil sprayIn a small saucepan, combine the cornstarch and oregano. Add the tomatoes, stirring well, and bring to a boil over medium heat. Reduce heat; simmer 2 minutes or until thickened. Keep warm.

In a large mixing bowl, combine the milk, eggs, and flour; beat well using a wire whisk. Stir in the zucchini, onion and all the cheeses. Stir well to be sure mixture is well blended.

Pour the egg mixture into a 9-inch round quiche dish or deep-dish pie plate that has been coated with the nonstick cooking spray. Bake at 350 degrees for 1 hour. Remove from oven, spoon the tomato mixture over the quiche. Cut into nine wedges and serve warm.

Yield: 8 servings

file photo for reference only

STRAWBERRY ORANGE SMASH SMOOTHIE

3 cups unsweetened frozen strawberries 

2/3 cup Splenda or Stevia Granulated 

1 1/4 cups fresh squeezed orange juice

1 cup fat-free plain yogurt

1/2 tsp vanilla extract

1/4 cup ice cubes

Place all ingredients in a blender (will fill blender, that's okay). Mix on low 10 seconds. Remove lid, stir with a wooden spoon or silicone spatula,

Mix on medium speed for 15-20 seconds, remove lid and stir again.

Mix on high speed 15-20 seconds or until smooth. Pour into 5 glasses and serve immediately.

Note: I do not recommend smoothies for diabetics, but people do request recipes. This has 14 grams of sugar per serving (1/5 of recipe). Yes, I know it is natural sugar, no sugar is added, but it is still sugar. Occasional smoothies might be okay,, but I would not do them daily. 

MERINGUE FOR PIES

4 egg whites

1/4 tsp cream of tartar
1 tsp vanilla extract
1/2 cup Splenda Sugar Blend

In a large mixer bowl, combine egg whites, cream of tartar and vanilla; beat at high speed until foamy. Gradually add Splenda, one tablespoon at a time, beating constantly until Splenda is dissolved and meringue forms stiff peaks. Spread over cream pie filling and bake at 275 until lightly browned.

file photo

QUICK AND EASY CHICKEN FAJITAS WITH CREAM CHEESE

1 1/4 lbs boneless, skinless chicken breasts, cut into thin strips

3 tbsp olive oil
1 green bell pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 small onion, sliced into rings
2 garlic cloves, minced
8-oz container soft cream cheese with herb and garlic
16 (6-in size) your favorite low-carb tortillas, warmed
Your favorite salsa, optional but check sugar content if using

Sauté half of the chicken strips in 1 tablespoon of the canola oil until cooked through and tender; remove from the skillet. Repeat with another tablespoon of the oil and the other half of the chicken.

Sauté the bell peppers, onion, and garlic in the last tablespoon of the oil until crisp tender. Add the chicken back to the skillet and mix well.

Spread approximately 1 tablespoon of the cream cheese over each warmed tortilla. Place about 1/2 cup of the chicken/vegetable mixture in the center of each tortilla. Roll up the tortilla and place on serving plates. Serve with the salsa, if desired.

Yield: 8 servings of two fajitas each.

file photo.

EASY CHEESY ZUCCHINI BAKE

2 medium-sized zucchinis, cut in slices or half-moon slices

2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Preheat oven to 350F/180C.  Spray an 8" x 8" baking dish with olive oil or non-stick spray.  Wash the squash and cut in slices or half-moon slices.  Wash basil, spin dry or dry with paper towels and finely chop.  Slice green onions.

Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed.  Season with salt and fresh ground black pepper.  Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.

When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated cheese.  Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked.  Serve hot.

This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!

recipe and photo from kalynskitchen.com several years ago

SAUSAGE GRIT CASSEROLE

2 lbs bulk pork sausage

4 cups water
1 1/4 cups quick cooking grits
4 cups low-fat cheddar cheese, grated or shredded
1 cup low-fat milk
4 large eggs
1/2 tsp thyme
1/4 tsp garlic powder
paprika

Preheat oven to 350 degrees.
Grease (or spray with nonstick cooking spray) a 9 x 13-inch baking pan or dish; set aside.

In a large skillet, brown the sausage, stirring occasionally to crumble. Drain sausage well; set aside.

Bring the water to a boil in a large saucepan; stir in grits. Return the mixture to a boil; cover and reduce heat to simmer. Simmer 5 minutes, stirring occasionally as you don't want grits to stick to pan. Remove pan from the heat. Stir in the cheese, milk, thyme and garlic powder until cheese is melted.  Stir in the eggs and sausage.

Spoon the mixture into the prepared baking pan or dish; sprinkle paprika overall. Bake at 350 degrees for 1 hour or until bubbly throughout.

file photo

LENTIL &i CANADIAN BACON SOUP

4 cups water

1/2 tsp salt

1/4 tsp pepper

1 tsp thyme

2 cans vegetable broth

2 medium carrots, cut into 2-inch pieces

 1 cup chopped potato

1 medium onion, chopped

1 stalk celery, cut into small pieces

1 16-oz pkg dried lentils, sorted and rinsed

6-oz Canadian bacon, chopped

Mix all ingredients in a slow cooker. Cover and cook on low setting 8 to 9 hours or until the lentils are tender. Stir well before serving. Garnish with sour cream, if desired.

file photo

PUMPKIN CHOCOLATE CHIP MUFFINS

4 large eggs
2 cups Splenda Granulated
1 can (15-oz) pumpkin
1 cup olive or coconut oil
1/2 cup unsweetened cinnamon applesauce
1/2 cup all-purpose flour
2 1/2 cups white Whole-Wheat flour
2 tsp baking soda
1 tsp baking powder
1 tsp ground cinnamon
1 tsp salt
12-oz (2 cups) sugar-free chocolate chips

Preheat oven to 400 degrees.
Grease or add paper baking cups to 24 muffin  cups; set aside.

Beat the eggs, Splenda, pumpkin and oil in a large bowl until smooth.

Combine flours, baking soda, baking powder, cinnamon and salt in a separate bowl; gradually add to the pumpkin mixture, mixing well.

Fold the chips into the batter.

Fill each muffin cup 3/4 full of batter and bake at 400 degrees 15-18 minutes until a wooden toothpick inserted in the center comes out clean. Remove from oven and cool in pan a few minutes then remove to wire racks to cool completely.

file photo for reference

 

BLACKENED CATFISH WITH SALSA VERDE

4 (6 -8 oz) catfish fillets, patted dry

2 tbsp Cajun seasoning
2 tbsp olive or canola oil
3/4 cup mild salsa verde
1/2 cup chopped fresh cilantro

Sprinkle the Cajun seasoning on both sides of the fish fillets.

Heat the oil in a large nonstick skillet over medium-high heat. Add fish (2 at a time if necessary); cook until lightly browned (approximately 3 minutes), turn and repeat on other side. Fish is done when just opaque.

Combine the salsa and cilantro; and place atop the fish for serving.

Yield: 4 servings

Per serving: 345 calories, 2.5 g carbs, 31.5 g protein,

file photo for reference only

ALMOND CHICKEN SALAD

4 cups cubed cooked chicken

1 cup chopped celery
1 cup seedless green grapes, halved
1/2 cup fat-free mayonnaise
1/2 cup plain non-fat yogurt
1/4 tsp freshly ground black pepper
1/4 cup chopped toasted almonds

In a large bowl, combine all ingredients except almonds and mix together well. Cover salad and refrigerate for several hours.

Just before serving, stir in the almonds.

Yield: 8 (3/4 cup) servings
Per serving: 126 calories, 8 g carbs, 13 g protein
Diabetic exchanges: 2 lean meat, 1/2 fruit

File Photo for reference

CONFETTI SPAGHETTI

For this recipe to be diabetic friendly you must use the whole-grain spaghetti or your favorite low carb pasta.

1 pkg (12-oz) whole-wheat spaghetti (I always use thin spaghetti.)
1 1/2 lbs lean ground beef (or bulk Italian sausage)
1 medium-size green bell pepper, chopped
1 medium yellow onion, chopped
1 can diced tomatoes, do not drain
1 can (8-oz) tomato sauce
1 1/2 tsp Splenda Brown Sugar Blend*
1 tsp salt
1 tsp chili powder
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
Dash of cayenne pepper
3/4 cup low-fat shredded cheese (cheddar, mozzarella, etc of your choice)

Preheat oven to 350 degrees.

Cook spaghetti according to package directions; drain.

While spaghetti cooks, in a large skillet, cook the beef, bell pepper and onion over medium heat until beef is browned; drain well.

Return beef mixture to skillet and stir in the tomatoes, tomato sauce, Splenda, and all the spices. Add the drained spaghetti to the skillet.

Spray a 9 X 13-inch baking dish or pan with nonstick cooking spray and transfer spaghetti mixture to the dish. Cover and bake for 30 minutes at 350 degrees.

Remove the cover from dish, sprinkle cheese over the top and continue to bake for 5 minutes or until the cheese is melted. 

Yield: 12 servings

Note: This is my diabetic version of a TOH recipe from around 20 years ago. After being diagnosed as a diabetic I reworked this recipe to be diabetic-friendly. If you don't want to use beef, substitute an equal amount of ground chicken or turkey.

*If you prefer to use regular brown sugar, use only 1 teaspoon.