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

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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.

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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

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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.

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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.

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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.

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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.

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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.

SWEET AND SOUR VEGETABLES

3 cups cauliflowerets

3 cups broccoli florets
2 medium carrots, sliced thin
1 medium zucchini, quartered and thinly sliced
1 small red onion, cut in half lengthwise then sliced thin
3/4 cup cider vinegar
1/4 cup Splenda or Stevia granulated or sugar, if you use
2 tbsp olive or canola oil
Sunflower kernels

In a large heat-proof bowl, combine the cauliflower, broccoli, carrots, zucchini and onion; set aside.

In a saucepan over medium heat, bring the vinegar and Splenda to a boil; remove from the heat and stir in the oil. Pour mixture over the vegetables and toss to coat completely. Cover and refrigerate overnight.

Sprinkle with sunflower kernels just before serving.

Yield: 12 servings
Per serving: Diabetic Exchanges = 1 1/2 vegetable and 1/2 fat

File Photo

Source: Country Magazine 1999

BAYOU CHICKEN AND SAUSAGE STEW

8 bone-in skin-on chicken thighs

1/4 salt
1 tbsp canola and olive oil
6-oz andouille sausage links, sliced
2 red bell peppers, cut into 1-inch pieces
1 large onion, chopped
3 tbsp white whole-wheat flour
1 (14-oz) can lower-sodium chicken broth
1 can (14.5-oz) diced tomatoes, do not drain
1 tsp dried thyme
1 small zucchini or yellow summer squash. cut into 1-inch pieces

Pat chicken dry; sprinkle with salt.

Heat large skillet over medium-high heat until hot. Add the oil and when oil is hot add the chicken, skin side down, and cook 10-12 minutes or until golden brown, turning once. Remove from skillet to a Dutch oven.

Drain all but 2 tablespoons of drippings from the skillet. Add the sausage to skillet and cook over medium-high heat 3 to 4 minutes to brown on all sides. Add to the chicken in the Dutch oven.

Add the bell peppers and onion to the same skillet and cook a few minutes until they start to soften. Sprinkle the flour over the veggies and cook, stirring, for 1 minute. Stir in the chicken broth until blended; stir in the tomatoes and thyme. Pour mixture over the chicken and sausage.

Bring the mixture to a boil over medium-high heat; reduce heat to low and simmer, partially covered, for 30 minutes.

Add the squash and continue to cook on low heat until the chicken is cooked through and the veggies are tender, about 15-20 minutes.

Yield: 4 servings
Per serving: 560 calories, 18.5 g carbs, 3.5 g fiber, 41 g protein

file photo of this recipe

Source: Old Cooking Club magazine

EASY PEACH COBBLER

8 cups sliced fresh or frozen peaches

1/2 cup unsalted butter
1 cup Splenda granulated (or equivalent of your favorite sugar substitute)
1 cup white-whole-wheat flour (or equivalent of your favorite low/carb flour)
1 tsp ground cinnamon
1 1/2 tsp Splenda granulated

Preheat oven to 325 degrees.

Place the peaches over the bottom of a 9 X 13-inch baking pan or dish; set aside.

Using an electric mixer, cream the butter and 1 cup Splenda. Add the flour and mix together well. Sprinkle the mixture over the peaches.

Stir the cinnamon and 1 1/2 teaspoon of Splenda together in a bowl until well combined; sprinkle overall.

Bake at 325 degrees for 1 hour or until the topping is a golden brown.

Serve with sugar-free frozen yogurt, if desired.

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CITRUS BROCCOLI TOSS

2 tbsp butter

1 pkg (10-oz) frozen chopped broccoli, thawed
1 1/2 tsp grated orange peel
1 1/2 tsp grated lemon peel
Salt to taste, optional
Pepper to taste, optional

In a skillet, over medium heat, melt butter. Add the broccoli to the skillet and saute until crisp tender. Sprinkle with the orange and lemon peel, salt and pepper, if desired. Toss mixture to coat. Heat through.

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BLUE RIBBON CHICKEN ROLL-UPS

6 ( 1 1/2 lbs) boneless skinless chicken breast halves

6 slices Swiss cheese
3 tbsp white whole-wheat flour
1/2 tsp freshly ground black pepper
2 tbsp butter
3/4 cup chicken broth
1/2 tsp dried oregano

Flatten chicken to 1/4-inch thickness. Place a cheese slice on each chicken piece and roll up jellyroll style.

In a shallow bowl or pie plate, combine the flour and pepper; roll chicken pieces in mixture to coat.

Heat the butter in a skillet over medium heat, add chicken and cook until browned, about 10 minutes, turning to brown all sides.

Add the broth and oregano to the chicken in the skillet and bring to a boil. Reduce the heat and simmer 12-14 minutes or until the chicken is cooked through.

Yield: 6 servings
Per serving: 4 g carbs to 36 g protein
Diabetic exchanges: 4 lean meat, 1/2 starch, 1/2 fat

TOH photo

This recipe is from a 2001 Country Cooking Cookbook

MANGO CHICKEN SALAD

 3/4 cup low-fat Greek yogurt

2 tbsp fresh lemon juice

1 tbsp Dijon mustard

1/4 tsp salt

1/4 tsp pepper

2 stalks celery, finely chopped

2 scallions, finely chopped

1/2 cup dill fronds, roughly chopped

4 cups cooked shredded chicken breasts 

1 small avocado, diced

1 mango, diced

In a medium bowl, stir together the yogurt, lemon juice, Dijon mustard, salt and pepper. Fold in the celery, scallions, and dill fronds. Add the chicken, avocado and mango, gently toss to coat.

file phtoto for reference only - not this exact recipe

ZIPPY SWISS STEAK

1 large onion, chopped

2 garlic cloves, minced
4 tbsp olive oil, divided
1 can (28-oz) diced tomatoes, undrained
1 can (4-oz) chopped green chilies
1 1/2 tsp salt, divided
3 tbsp white whole-wheat or almond flour
Dash of freshly ground black pepper
2 lbs (approx1/2" thick) boneless round steak

In a 2-quart saucepan, saute the onion and garlic in half of the olive oil; add the tomatoes, chilies, and 1/2 tsp salt. Simmer the mixture, uncovered, for 20-25 minutes until slightly thickened.

While the above mixture simmers, combine the flour, pepper, and remaining teaspoon salt in a shallow dish or pie plate. Cut the steak into six serving-size pieces and dredge in the flour mixture.

Preheat oven to 325 degrees.

Heat the remaining two tablespoons of olive oil in a large skillet and brown the steak on both sides. Transfer the steak to an ungreased 9 x 13-inch baking dish or pan. Pour half the tomato mixture over the steak; set remaining mixture aside.

Bake at 325 degrees for 2 hours or until steak is tender.

Reheat the remaining tomato mixture to serve as a sauce with the steak.

Yield: 6 servings

 File Photo of this recipe.

PARMESAN CRUSTED CHICKEN BREASTS

1/3 cup low-fat mayonnaise

1/4 cup grated Parmesan cheese
4 chicken breast halves
4 tsp Italian seasoned breadcrumbs

Preheat oven to 425 degrees.

Combine mayo and Parmesan.

Arrange chicken on a baking sheet that's been lightly sprayed with nonstick cooking spray; top with mayo mixture. Sprinkle with breadcrumbs.

Bake at 425 degrees for 20 minutes.

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TEX-MEX BEEF TACO STEW

2 lb beef chuck, cut into 1-inch pieces

• 1 onion, sliced
• 2 14 1/2 ounces diced tomatoes with jalapeno
• 1 1ounce packet reduced sodium taco seasoning
• 1 15 1/2 ounce can pinto beans, drained and rinsed
• 1 15 1/2 ounce can kidney beans, drained and rinsed
• 1 10 ounce package frozen corn, thawed
• Sour cream, sliced scallions and tortilla chips for garnish (optional)

1. Coat slow-cooker bowl with nonstick cooking spray. Place beef and onion in bottom of slow cooker. Combine tomatoes and taco seasoning; pour over beef.

2. Cover and cook on HIGH for 6 hours or LOW for 8 hours. One hour before end of cooking time, stir in beans and corn.

3. Serve with sour cream, sliced scallions and tortilla chips, if desired.

Yield:  6 servings

42 g carbs and 41 g protein per serving

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EASY COLESLAW

1 head cabbage, chopped
1 medium-size onion, chopped
1/2 green bell pepper, chopped
3/4 cup Splenda or Stevia Granulated (or the equivalent of your favorite sugar substitute)

Place cabbage, onion, and bell pepper in a large heat-proof bowl; pour Splenda over the mixture.

Dressing:
1/2 cup vinegar
1/2 cup olive oil
1/2 tsp salt (I recommend omitting or using only 1/4 tsp)
1 tsp celery seed

In a small saucepan, combine the dressing ingredients and stir to mix well; bring to a boil.

Pour the hot dressing over the cabbage mixture and refrigerate until serving time. Do not stir.

file photo - not this exact recipe

COUNTRY BREAKFAST SKILLET

This is a good way for diabetics to enjoy hash browns. With the proteins included in this recipe that makes 8 servings, each serving has a good carb to protein ratio for diabetics. If you only want 4 servings, this is an easy recipe to cut in half.

12-oz bacon, chopped fine
1 medium yellow onion, chopped fine
1 bag (30-oz) frozen shredded hash browns, thawed
8 large eggs
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 cup low-fat shredded Mexican-blend cheese

Cook the bacon and onion over medium heat in a large skillet until bacon is crisp; drain, reserving 1/4 cup drippings. Add reserved drippings back into skillet.

Stir the hash browns into the skillet and cook, uncovered, 10 minutes (or until bottoms are browned) over medium heat; turn potatoes.

Using the back of a spoon, make 8 indentations, evenly spaced throughout, into the potato mixture. Break one egg into each well: sprinkle with salt and pepper.

Cover and cook on low heat for 10 minutes or until eggs are done to your desired level. Sprinkle the cheese overall and let set until cheese is melted.

Yield: 8 servings
Per serving: 278 calories, 17 g carbs, 14 g protein

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SPINACH-BASIL PESTO PASTA

1 pkg (14.5 oz) multigrain spaghetti such as Barilla Protein Plus, for example

1/2 cup packed fresh basil (+ additional for garnish, if desired)

1/2 cup baby spinach

1/4 cup packed fresh parsley

1 large garlic clove

1/2 cup part-skim ricotta cheese

1/4 cup chicken broth

4 tbsp extra-virgin olive oil

2 tbsp chopped walnuts

2 tbsp grated Romano cheese (+ additional for garnish, if desired)

1/4 cup chopped onions

1 cup halved cherry tomatoes

Cook spaghetti per package directions, drain and keep warm.

In a food processor, pulse basil, spinach, parsley and garlic until finely chopped. Add ricotta, broth, 2 tablespoons of the oil, walnuts and Romano. Process until smooth, about 1 minute. Season with salt and pepper, if desired.

In a skillet, heat the remaining 2 tablespoons of oil over medium heat. Add the onions and cook, stirring, until tender, about 4 minutes. Add the tomatoes and cook 1 minute. 

In a large bowl, gently toss the spaghetti, pesto mixture and tomato mixture. If desired, garnish with the additional Romano and basil.

Yield: 8 servings

Per serving: 279 calories, 39g carbs, 13g protein, 4g fiber, 167mg sodium, 9g fat (2g sat)

file photo for reference only

basic recipe First for women 2024

VENISON SWISS STEAK IN SLOW COOKER

2 lb venison round steak

1/4 cup white whole-wheat flour
2 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp coconut or olive oil
2 medium onions, sliced
2 celery ribs, diced
1 cup sliced carrots
2 cups fresh tomatoes, chopped*
1 tbsp Worcestershire sauce

Combine the flour, salt, and pepper in a pie plate; dredge steak in the mixture.

Heat oil in a large nonstick skillet; add the steak and brown on both sides.

Place the browned meat in a slow cooker; add the remaining ingredients to the cooker.

Place lid on cooker and cook on low for 7 to 8 hours or until meat is tender and cooked through.

*May substitute low-sugar stewed tomatoes for the fresh tomatoes.

Yield: 6 servings
Per serving: 277 calories, 14 g carbs, 39 g protein
Diabetic exchanges: .5 starch, 2 vegetables, 4 very lean meat, 1 fat

file photo for reference

POPEYE'S MEATBALLS

1 egg

1 tbsp water
1/4 cup dry whole-grain breadcrumbs
1 cup fat-free cottage cheese
2 tbsp dried minced onion
1/2 tsp garlic powder
1 pkg (10-oz) frozen chopped spinach, thaw and drain well
1 1/2 lbs lean ground beef

Combine the egg, water, crumbs, cottage cheese, onion, and garlic powder in a large bowl.

Add the spinach and beef to the above mixture; mix well.

Shape mixture into 1-inch diameter balls and place on an ungreased baking sheet that has sides.

Broil meatballs for 8 minutes 4 to 6-inches from the heat. Turn meatballs and broil another 4 to 5 minutes until cooked through.

Yield: Serves 8
Per serving: 176 calories, 6 g carbs, 18 g protein
Diabetic Exchanges: 2 meat, 1 vegetable

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MINI BROCCOLI FRITTATAS

1 small bunch broccoli (about 1/2 lb)

10 large eggs
1 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
3 cups grated low-fat sharp cheddar cheese
1/3 cup minced fresh parsley

Preheat oven to 375 degrees.

Very lightly spray 24 mini muffin cups with nonstick cooking spray.

Cut down broccoli into small florets. (You can save the stems to add to soups and/or casseroles if you don't want to waste them. Do not use them in this recipe.)

Place broccoli in a large saucepan and cover with water; bring to a rolling boil. Cook until broccoli is bright green but is still crisp. Drain in a colander, rinse and drain again. Be sure broccoli is drained well.

Whisk the eggs with the salt, pepper, red pepper flakes until combined. Give one last good whisk and pour into a pitcher with a good pouring spout.

Into each muffin cup place about 1 1/2 tablespoons of the cheese and a little broccoli. Gently pour the egg mixture into the muffin cups but do not fill to the brim as the frittatas will puff up during baking.

Place on the middle oven rack and bake 12 to 15 minutes until set.

Remove from oven and allow to cool a few minutes then remove from pan. Use a thin knife to loosen if needed. Place mini frittatas on a plate and sprinkle with the remaining cheese and the parsley.

This recipe is great for appetizers or as a brunch item.

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