BLUEBERRY TART WITH WALNUT CRUST

I got the original idea for this tart from a diabetic recipe website (I believe it was EatingWell).  I have made some changes that I think make it healthier.  Walnuts and blueberries are two of the healthiest foods and are especially good for diabetics.  

CRUST:
1/2 cup lightly toasted walnuts
1 cup Graham cracker crumbs*
1 large egg white
1 tbsp unsalted butter, melted
1 tbsp coconut oil
pinch of salt, optional

Preheat oven to 325 degrees.

Coarsely chop the walnuts in a food processor; add Graham cracker crumbs and process until the mixture is fine crumbs.

In a medium bowl, whisk the egg white until frothy; add crumb mixture, butter, coconut oil, and salt - if using.  Toss the mixture to combine well.  Press onto the bottom and 1/2-inch up the sides of a 9-inch tart pan that has a removable bottom.

Set tart pan on a cookie sheet and bake at 325 degrees for 8 minutes or until dry and slightly darkened around edges.  Remove from oven and allow to cool on a wire rack.

FILLING:
1 brick (8-oz) Neufchatel (low-fat) cream cheese, softened
1/2 cup low-fat sour cream
1/4 cup + 2 tbsp pure maple syrup*, divided
2 cups fresh blueberries

In a mixing bowl with mixer on low speed, beat the cream cheese, sour cream, and 1/4 cup of maple syrup until smooth.  Carefully spread the mixture into the cooled crust.  Place the blueberries over the filling and drizzle with the remaining two tablespoons of maple syrup (I omit this syrup).

Refrigerate at least an hour before serving.  Can be made 1 day ahead and refrigerated.

*If you have serious problems with your blood sugar, use sugar-free maple-flavored syrup and use sugar-free vanilla wafer crumbs instead of graham cracker crumbs.

As always, remember this is a dessert. Eat one piece and share the rest with family and friends. 

SWEET AND CRUNCHY DELI-STYLE PICKLES

7 pickling-size cucumbers, quartered lengthwise
1 cup water
1/2 cup rice vinegar
1/3 cup Splenda or Stevia Granulated
1 tbsp kosher salt
1 whole clove
1 tsp mustard seed
1 tsp whole black peppercorns
1 tsp peeled, chopped fresh ginger
1/2 jalapeno pepper, seeded and chopped
2 garlic cloves

Place the cucumbers into a clean 1-quart canning jar. Set aside.

Combine all the remaining ingredients in a small saucepan; simmer over low heat until the salt is dissolved.

Pour the hot juice over the pickles in the jar; cover tightly with a two-piece lid.

Refrigerate pickles and leave 4 to 5 days before serving.

Note: The sweetness and flavor will intensify over time.

 

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JOY BAUER'S TURKEY MEATLOAF FOR DIABETICS

As anyone who reads my blogs regularly knows, I simply do not allow poultry into my mouth.  I know, it is a quirk I have no intention of trying to overcome!  However, I do realize that many of you live for chicken and turkey so I am posting this recipe from Joy Bauer for you.  But please remember to read the label on your ground turkey.  If the product contains skin it is not in your health's interest to purchase it.

oil spray

1 pounds turkey, ground, lean (at least 90% lean)

1 small zucchini, summer, grated

1 cup(s) oatmeal, instant

1/2 cup(s) mushrooms, shiitake, chopped

1/4 cup(s) milk, fat-free

1/4 cup(s) basil, fresh, thinly sliced

2 tablespoon soy sauce, less sodium

2 egg white(s)

4 clove(s) garlic, minced

1/2 teaspoon thyme, dried

1/2 teaspoon oregano, dried

salt substitute

pepper, black ground

Preheat the oven to 350°F. Coat a 1-quart loaf pan with oil spray or line with aluminum foil.

In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt substitute and pepper.

Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.

Amount per Serving:Calories: 239

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 45 mg

Sodium: 380 mg

Total Carbohydrate: 20 g

Dietary Fiber: 3 g

Protein: 33 g

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TURKEY BURGERS WITH MARJORAM

1/4 cup grated low-fat cheddar cheese

1/2 cup chopped green onions

1/2 cup diced green bell pepper

2 tbsp minced garlic

1 large egg

1 tbsp olive or canola oil

1 tsp dried marjoram

1/2 tsp salt

1/4 to 1/2 tsp freshly ground black pepper (amount according to taste)

1 lb ground lean turkey

4 whole-grain sandwich thins OR your favorite low/no carb buns

In a small mixing bowl, combine the cheese, green onions, bell pepper, and garlic.

In a large mixing bowl, lightly whisk together the egg, oil, marjoram, salt, and pepper.  Stir the cheese/veggie mixture into the egg mixture; add the ground turkey.  Mix together well using hands and form into 4 thick patties.  Handle carefully, they will bind once they start cooking.

Heat a large cast iron skillet or heavy nonstick skillet; add the oil and turn skillet to coat the bottom well.  Place the turkey patties into the skillet; do not cover.

Cook patties over medium-high heat to start then reduce the heat to medium low.  Cook about 12 - 15 minutes on the first side then turn and cook the second side another 12 - 15 minutes.

To check for doneness, cut into center of a burger.  Color should be white without any pink.

To serve, place on the bottom of a whole-grain sandwich thin.  Add lettuce, tomato, pickle, etc to suit your taste.  If you avoid breads altogether, eat on a lettuce leave or cut in half and serve wrapped in lettuce.

Yield: 4 servings

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PORK TENDERLOIN WITH CUCUMBER-MANGO SALAD

2 tbsp packed brown sugar (I use 1 packed tbsp Splenda Brown Sugar Blend)

2 tsp five-spice powder

1/2 tsp salt

2 (12-oz each) pork tenderloins

4 green onions

1 mango, peeled, seeded, and chopped

1 small English cucumber, thinly sliced

1 fresh jalapeno chile pepper, stemmed, seeded, and sliced (optional) handle with care or wear gloves

Preheat oven to 425-degrees. Line a shallow roasting pan with foil, set aside.

In a small bowl combine brown sugar, spice powder, and salt; set 1 teaspoon of the mixture aside. Sprinkle the remaining mixture evenly over the tenderloins and rub in with your fingers. Place tenderloins in the roasting pan.

Roast meat about 25 minutes or until an instant read thermometer inserted in the centers registers 145-degrees. Cover with foil and let stand for 3 minutes before slicing.

Meanwhile, for the salad, slice green portions of the green onions into thin strips and chop the white portions. In a medium bowl combine all the green onions, mano, cucumber, chile pepper (if using) and rhe reserved brown sugar mixture. Slice pork and serve with the salad.

Yield: 4 servings of 3 slices pork with 1/2 cup each. Per serving: 266 calories,6g fat (2g sat), 35g protein, 18g carbs, 2g fiber, 265 mg sodium

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DIABETIC-FRIENDLY PINEAPPLE-PECAN BREAD

1/4 cup pecans, chopped fine

1/4 cup olive oil

1/4 cup ground flaxseed

1/8 tsp lemon juice or 1/4 tsp grated lemon peel

3/4 cup Stevia granulated

1 egg

1/2 cup all-purpose flour

2 cups white whole-wheat flour

1/2 tsp baking soda

2 tsp baking powder

8 1/2-oz can crushed pineapple in its own juice (no syrupy pineapple!)

1/4 cup milk

1/2 cup chopped pecans

Preheat oven to 350 degrees.

Spray a 8 or 9-inch* loaf pan with butter-flavored nonstick cooking spray.  Sprinkle the 1/4 cup of finely chopped pecans over the bottom of the pan.  Sprinkle a pinch of Splenda over the pecans and spray lightly with the cooking spray.  Set pan aside.

In a medium mixing bowl, using an electric mixer, blend the canola oil and flaxseed; add the lemon juice or peel, Splenda, and egg.  Mix until well blended

Combine the flours, baking soda, and baking powder in another bowl.  Add flour mixture to the Splenda mixture alternately with the pineapple, mixing until well blended after each addition.  Begin and end with the flour mixture.

Mix in the milk until blended then stir in the 1/2 cup of pecans.

Spread the mixture over the pecans in the prepared pan and bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: For health reasons, I do not add salt to most of my baking.  If you want to add salt, I would only add a pinch! Also, I used a 9-inch loaf pan and that is the bread pictured below. I have since decided than an 8-inch pan allows for a thicker bread.

This is the bread I made for a friend.

PINEAPPLE-AVOCADO SALSA

Enjoy this salsa with chicken or pork to perk up your meals. This is a great way to add flavor without added sugars and unhealthy fats.

2 large tomatoes, seeded & chopped

1 cup diced fresh pineapple

2/3 cup cubed avocado

2 green onions, thinly sliced

1 tbsp lime juice

1 tbsp cider vinegar

1/4 tsp salt

1/2 tsp freshly ground black pepper

1 to 2 tbsp (to suit taste) chopped cilantro

Combine all ingredients together in a small bowl.  Cover and refrigerate until serving time.

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SWEET-AND-SOUR CHICKEN

3/4 cup reduced-sodium chicken broth

3 tbsp red wine vinegar

2 tbsp reduced-sodium soy sauce

4 tsp sugar (or equivalent of your favorite sweetener) nutritional info below is with sugar

1 tbsp cornstarch

1 garlic clove, minced

4 tsp vegetable oil (I suggest olive oil)

1 cup thinly sliced carrots

1 large (1 cup) red sweet pepper, seeded and cut into bite-size strips

1 cup fresh pea pods, tips and strings removed if desired

12-oz skinless, boneless chicken breast halves, cut into 1-inch pieces

1 can (8-oz) pineapple chunks in their own juice, drained

2 cups hot cooked brown rice (or cauliflower rice)

Snipped fresh cilantro or thinly sliced green onions, optional

To make sauce, in a small bowl stir together broth, vinegar, soy sauce, sugar, cornstarch, and garlic; set aside.

Pour 1 tablespoonful of the oil into a 10-inch nonstick skillet; heat skillet over medium-high heat. Add carrots and sweet pepper; cook, stirring, 3 minutes. Add pea pods and cook, stirring, 1 minute more or until veggies are tender. Remove from skillet.

Pour remaining oil into the skillet. Add chicken. Cook, stirring, for 3 to 4 minutes or until chicken is no longer pink. Push chicken from the center of the skillet. Stir sauce then add to center of skillet. Cook, stirring until thickened and bubbly. Return vegetables to the skillet. Add the pineapple, stir all ingredients together to coat with sauce. Cook, stirring, until heated through. Serve with hot cooked brown rice. Sprinkle with the cilantro or green onions, if desired.

Yield: 6 servings Per serving of 1/4 cup chicken mixture, 1/3 cup rice: 234 calories, 5g (1g sat) fat, 16g protein, 20 g carbs, 3g fiber, 297g sodium

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DIABETIC-FRIENDLY PASTA PRIMAVERA

Note: This recipe may not work for all diabetics. But for those who have their blood sugar under control and have a pasta craving, give this a try. You can improve the nutritional numbers by using your favorite low-carb pasta or zucchini noodles. You can also substitute chicken broth for the vegetable broth to add more protein. And only one serving, remember quantity counts!

6-oz whole-wheat thin spaghetti
2 tbsp olive oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish

Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.

Heat the oil in a deep and wide nonstick skillet over medium-high heat for a minute.  Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften.  Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated.  Add the vegetable broth and keep warm over low heat.

Add the spaghetti and basil to the skillet and toss to combine.  Add some of the reserved spaghetti water to moisten, if needed.  Allow the flavors to blend for 1 minute.  Add the cheese and toss.  Serve immediately sprinkled with the pepper, if desired.

Yield: 4 servings

Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber 

STEAK AND CABBAGE SALAD WITH HORSERADISH VINAIGRETTE

1 lb flank beef steak

2 tbsp olive oil 

2 tbsp red wine vinegar

2 tbsp snipped fresh dill weed

1 tbsp prepared horseradish

1 tsp Dijon-style mustard

1/2 tsp black pepper

1/4 tsp salt

4 cups coarsely chopped green cabbage

1 medium English cucumber, halved lengthwise and thinly sliced (2 cups)

1 large yellow sweet pepper, cut into bite-size strips

1 large red sweet pepper, cut into bite-size strips

Trim fat from steak. For a gas or charcoal grill, place steak on the grill rack directly over medium heat. Cover and grill to desired doneness, turning once halfway through grilling. Allow 12 to 14 minutes for medium rare (145-degrees) or 15 to 17 minutes for medium (160-degrees.). Transfer steak to a cutting board; cover with foil. Let stand for 10 minutes.

For vinaigrette, in a screw-top jar combine olive oil, vinegar, 1 tablespoon of the dill weed, horseradish, mustard, pepper and salt. Cover and shake well to combine.

In a large bowl combine cabbage, cucumber, and sweet peppers. Drizzle with half the vinaigrette; toss to coat. Transfer to a serving platter or divide evenly among four serving plates. Thinly slice stead. Arrange steak on cabbage mixture. Sprinkle with the remaining 1 tablespoon dill weed and drizzle with the remaining vinaigrette.

Yield: 4 servings Per serving of 1 cup salad and 2 oz steak: 202 calories, 11g fat (3g sat), 18g protein, 8g carbs, 2g fiber, 4g sugars, 186mg sodium

recipe and photo Fresh Food Fast vol.2

CHICKEN VEGGIE STIR-FRY

3 skinless, boneless chicken breasts

1 tbsp olive oil
2 green onions, sliced
1 tbsp minced garlic
3/4 tsp salt
1 tsp ground ginger
1 pkg (16-oz) frozen Oriental mixed vegetables
1 cup low-sodium chicken broth
1 tbsp cornstarch
1 tbsp water

Slice the chicken breasts into 1-inch strips. Heat a large skillet or wok over medium heat until a drop of water sizzles when dropped onto pan. Add the oil. Place chicken in skillet and stir-fry about 5 minutes. Add the green onions and garlic; cook while stirring for 2 minutes. Stir in the salt and ginger. Add the mixed veggies and the chicken broth. Bring to a boil and cook until vegetables are heated through. This will take about 3 to 4 minutes.

Blend the cornstarch and water together until smooth. Add to the skillet and bring to a boil. Boil until the sauce is thickened. Remove from the heat and serve while hot. Serve over brown or cauliflower rice. 

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MY DIABETIC VERSION OF MY LATE AUNT'S BANANA NUT BREAD

1/2 cup butter, softened

1 cup Stevia Granulated
2 large or 3 medium eggs
1 tbsp milk
2 large ripe bananas, mashed
2 cups white whole-wheat flour or equivalent of your favorite flour
1 tsp baking soda
1 1/2 tsp baking powder
1/2 tsp salt
1/2 cup chopped nuts
1 tsp vanilla

Preheat oven to 350 degrees.
Spray a 9-inch loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl, combine the butter and Splenda; add the eggs and milk. Add the bananas and stir to blend.

In a separate bowl, combine the flour, baking soda, baking powder, and salt; add to the banana mixture. Stir in the vanilla and nuts.

Transfer the mixture to the prepared loaf pan and bake at 350 degrees approximately 45 minutes or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack about 10 minutes before removing from pan to cool completely on the wire rack.

 from my oven

SAUSAGE CHIVE PINWHEELS

1 tube (8-oz) refrigerated crescent rolls

1/2 lb uncooked bulk pork sausage

2 tbsp minced chives

Preheat oven to 375-degrees.

Unroll the crescent dough on a lightly floured surface; press perforations to seal. Roll into a 14x10-inch rectangle.

Spread sausage to within 1/2-inch of edges. Sprinkle with chives. Roll up carefully jelly-roll style, starting with a long side; pinch seam to seal. Cut into 12 slices and place slices 1-in apart in an ungreased 15x10x1-inch pan.

Bake for 12 to 16 minutes or until golden brown and the sausage is cooked through.

Yield: 12 pinwheels Per pinwheel: 132 calories, 9g fat (3g saturated), 13mg colesterol, 293 mg sodium, 8g carbs (1g sugar, 0g fiber) 4g protein

recipe TOH 2026 & file photo

CARAMEL APPLE CRISP

6 medium apples (6 cups) cored and sliced thin

1 tbsp Stevia 

3/4 tsp ground cinnamon

2/3 cup rolled oats

1/4 cup white whole-wheat flour

2 tbsp Splenda Brown Sugar Blend

2 tbsp butter

1 egg white

1/3 cup chopped pecans

2 tbsp sugar-free caramel ice-cream topping

Preheat oven to 375 degrees.

In a large bowl toss the apples with the Splenda Granulated and cinnamon.  Spoon evenly into a 2-quart baking dish or pan.

To make the topping, combine the oats, flour, and Splenda Brown Sugar Blend in a medium bowl.  Using a pastry blender or two knives, cut the butter into the oat mixture until the mixture is crumbly.  Stir in the egg white and the pecans until all combined.  Sprinkle over the apples in the baking dish or pan.

Bake at 375 degrees for 35 to 45 minutes until the topping is golden brown and the apples are tender.  If topping starts to get too brown, cover loosely with foil.  Remove from oven, remove foil, and allow to cool on a wire rack for 20 minutes.

Just before serving, place the caramel in a cup or small bowl and microwave on high for about 10 seconds.  Drizzle over the crisp.

Note: This basics of this recipe and the photo are from a 2010 Diabetic Living Magazine.

WHITE FISH FOIL PACKET

4 cups spinach, trimmed and washed

1 lb white fish fillets, cut into 4 equal-size pieces

1 tbsp Dijon mustard

2 tsp olive oil

2 tbsp white wine vinegar

2 garlic cloves, minced

2 green onions, chopped

1/4 tsp black pepper

20 grape tomatoes, halved

Preheat oven to 375 degrees.

Cut 4 18-inch-long sheets of heavy-duty foil.

Place 1 cup of spinach in the center of each of the foil sheets.

Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish.  Sprinkle with the green onions and pepper.  Top evenly with the tomato halves.

Bring up the sides of the foil.  Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly.  Place the packets in a single layer on a baking sheet that has sides.

Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork.  Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.

Yield: 4 servings

Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium

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CHEESE SNACK CRACKERS

Make your own snack crackers from diabetic-healthy ingredients.

2 cups (8-oz extra-sharp cheddar cheese, shredded*

1/4 cup solid coconut oil** 

1 tsp kosher salt

1 cup white whole wheat flour (or equivalent of your favorite no/low carb flour)

1/4 cup ice water

Place cheese in a large bowl and let stand at room temperature for 30 minutes.

Preheat oven to 375-degrees. Line an extra-large baking sheet with parchment paper. Add coconut oil and salt to the cheese. Beat with a mixer on low to medium until combined. Beat in flour (dough will be crumbly). Beat in the ice water. Knead dough a few times until it holds together. Divide dough in half.

Roll one portion of dough between two sheets of parchment paper until 1/8-inch thick. Prick dough all over with a fork. Using a fluted pastry wheel, cut dough into 1-inch squares. Place squares about 1/2-inch apart on the baking sheet.

Bake 8 to 10 minutes or until crackers start to brown. Watch closely to prevent burning. Remove from pan and cool on a wire rack. Crackers will crisp as they cool. Repeat with the remaining dough. Store crackers in an airtight container in the refrigerator up to 2 days or freeze up to 3 months.

*For best results, shred cheese by hand rather than use the bagged pre-shredded.

**Choose coconut oil labeled refined or deodorized for oil with little or no coconut flavor.

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SHORTCAKES WITH WARM APPLE-CINNAMON TOPPING

1 cup your favorite low carb or whole-grain biscuit baking mix

2 teaspoons Splenda or Stevia granulated

1 tsp grated orange peel

3 to 4 tbsp fat-free half-and-half cream

1 teaspoon Splenda or Stevia Granulated

Warm Apple Cinnamon Topping (Recipe follows)

3 tbsp sugar-free frozen whipped topping, thawed

Preheat oven to 450 degrees. Line a cookie sheet with parchment paper.

In a medium-sized bowl combine the biscuit mix, first sweetener and orange peel.

Stir in the cream, 1 tablespoon at a time, until a soft dough comes together.  On a lightly floured surface, knead dough 10 times.  Turn dough out on work surface and using a biscuit cutter or a 2-inch-wide glass, cut the dough into cakes.  Rework dough to make a total of 6 shortcakes.  Place the shortcakes on the prepared baking sheet; sprinkle the tops with the 1 tsp of sweetener.

Bake cakes at 450 degrees for 12 to 15 minutes or until a light golden brown.

While the shortcakes are baking, prepare the following Warm Apple Cinnamon Topping:

1 1/2 tsp butter

3 cups thinly sliced apples

1/4 tsp cinnamon (I recommend using 1/2 tsp since cinnamon increases insulin production)

1/2 cup non-sweetened apple juice*

1 tsp Splenda or Stevia granulated

Melt the butter in a large heavy-duty skillet.  Add the sliced apples and cinnamon; cook over medium heat up to 5 minutes until the apples are tender.  Add the apple juice and sweetener.  Increase the heat and cook 30 seconds or until the juice is reduced by about half and the mixture is syrupy.

To assemble: Split each shortcake in half crosswise.  Evenly divide the topping and place over the bottom halves of the shortcakes.  Place tops of cakes over the apple topping.  Spoon a half tablespoon of the thawed whipped topping over each of the shortcakes.  Sprinkle lightly with cinnamon, if desired. Again, I recommend using the extra cinnamon.

*If you need to lower your sugar intake, use 1/4 cup apple juice mixed with 1/4 cup water.

You can lower your carb intake by using only the bottom of the shortcake.

Remember this is a treat, not an everyday staple. Only 1 per day! Share the others with family or friends.

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SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells

1/2 cup reduced-sodium chicken broth

1 tbsp reduced-sodium soy sauce

2 tsp cornstarch

2 tsp grated fresh ginger

2 tsp sesame oil

3 garlic cloves, minced

1/4 tsp salt

1/4 tsp crushed red pepper, optional

2 tbsp canola or olive oil

1 cup sliced onion

1 cup packaged fresh julienned carrots

12-oz snow pea pods, trimmed

1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings

Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

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CRUNCHY PECORINO BAKED COD

5 (5 to 7 oz) cod fillets

1/4 tsp black pepper

1/2 cup panko breadcrumbs

1/2 cup grated Pecorino Romano Cheese

2 tbsp mayonnaise

1 tbsp butter, softened

1/2 tsp dried oregano

1/2 tsp dried thyme

2 dashes of Worcestershire sauce, optional

Lemon wedges and/or tartar sauce, for serving

Be sure to have an oven rack in the center of the oven with another rack 6-inches from the broiler.

Preheat oven to 425-degrees and line a 10x15-inch rimmed baking sheet with foil.

Pat fillets dry with paper towels. Sprinkle both sides with pepper and arrange on the prepared baking sheet.

For topping, stir together panko, cheese, mayo, butter, oregano, thyme and Worcestershire, if using, in a medium bowl.  Spread topping evenly over the fillets.

Bake at 425-degrees on the oven center rack for 4 to 6 minutes per 1/2-inch thickness or until a meat thermometer inserted into the thickest parts registers 145-degrees. Transfer baking sheet to the broiler rack, broiling until topping is crisped, about 1 minute. Serve with the lemon wedges and/or tartar sauce,

Yield: 4 servings  Per serving: 265 cal, 12g fat (5g sat), 28g pro, 8g carbs, 399mg sodium

Note: This recipe also works well with tilapia, halibut, flounder, or orange roughly.

recipe and photo allrecipes 2025

LEAN BEEF BURGERS

1lb extra-lean ground beef

1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise (I only use olive oil mayonnaise)
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 calories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
This recipe is from a diabetic magazine.

 

BEEF AND TURKEY MEATLOAF

3/4 cup no-salt-added tomato sauce, divided

4 tbsp reduced-sodium chunky salsa, divided

1/2 tsp black pepper

2 egg whites

1 garlic clove, finely minced

1/2 cup finely chopped onions

1/3 cup no-salt-added mushrooms, stems and pieces, drained and chopped

1/2 cup old fashion 100% whole-grain oats

8-oz lean ground beef

8-oz lean ground turkey

Preheat oven to 350 degrees.

Spray a piece of aluminum foil with nonstick cooking spray. Place foil on broiler pan; set aside.

Mix 1/2 cup tomato sauce, 3 tablespoons salsa, pepper, and egg whites in a medium bowl. Stir in the garlic, onions, mushrooms, and oats.

In a large bowl, combine the ground beef and ground turkey; Stir in the liquid ingredients and mix together well. Shape into a 4 X 8-inch loaf and place on the prepared broiler pan.

Mix the remaining tomato sauce and salsa; drizzle over top of meatloaf.

Bake 55 minutes or until the juices run clear. Remove from oven and let stand 5 minutes before cutting to serve.

Yield: 4 servings

Per serving: 220 calories, 7g total fat (2g saturated), 26g protein, 13g carbs, 60mg cholesterol, 3g dietary fiber, 300mg sodium

Dietary Exchanges: 1/2 starch, 1 vegetable, 3 meat

This is a diabetic cooking recipe.

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MOIST CHOCOLATE CAKE

 This is a dessert and should not be a daily part of your diet. Use for special occasions or pitch-in meals, etc. Some diabetics cannot have dessert. If you are one of those, I apologize but you must skip this one.

2 cups flour* (I use white whole-wheat)

1 tsp salt

1 tsp baking powder

2 tsp baking soda

3/4 cup unsweetened baking cocoa

2 cups Splenda or Stevia Granulated (This is what I use. Use an equivalent amount of your favorite sweetener.)

1 cup canola oil (I use 1/2 cup + 1/2 cup unsweetened applesauce)

1 cup hot black coffee

1 cup low-fat milk

2 large eggs

1 tbsp mayonnaise (not mayo-type salad dressing)

1 tsp vanilla extract

Preheat oven to 325 degrees.

Grease or spray a 9x13-inch baking pan; set aside.

In a large mixing bowl, sift together the flour, salt, baking powder, baking soda, cocoa and Splenda. Add the oil, coffee and milk. Using low or medium speed of electric mixer, beat 2 minutes or until well blended. Add eggs, one at a time, mayonnaise and vanilla extract. Beat another 2 minutes.

Cool in pan on a wire rack. Cut into 20-24 pieces for serving. Top each serving with a tablespoon of sugar-free whipped cream or sugar-free ice cream, if desired.

*You may use your favorite no/low carb flour substitute.

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LILY'S CHOCOLATE CHIP COOKIES

Lily has some of the best chocolate for diabetics. I love their chocolate chips in recipes or just a handful as a quick snack. Here is their chocolate chip cookie recipe.

2 cups almond flour

1/4 cup coconut flour

1 tsp baking powder

1 1/2 tsp salt (cut back to just 1 cup if you have a problem with sodium)

1/2 tsp cornstarch

1/2 cup unsalted butter, melted

1 cup  erythitol/stevia blend brown sugar alternative

4-oz softened cream cheese

4 tsp vanilla extract

2 eggs 

1 cup Lily's milk chocolate style baking chips

Heat oven to 350-degrees. Line baking sheets with parchment paper. Stir together the dry ingredients.

In a large bowl, combine butter and sugar alternative. Add the cream cheese and vanilla, blend well. Add eggs. Gradually beat in dry ingredients. Stir in chips. Let dough set for 5 minutes.

Drop by heaping tablespoons onto the prepared cookie sheets, flatten slightly.

Bake 10-13 minutes or until edges are light golden brown. Cool completely.

Yield: 3 dozen cookies

Lily's file photo

HOISIN-TOFU LETTUCE WRAPS

1/2 cup pine nuts

12-oz firm tofu (fresh bean curd - not silken-style)

3 tbsp rice vinegar

2 tbsp soy sauce

1 tbsp Splenda or Stevia (sugar, if you choose)

1/4 tsp Asian chili sauce

Dash of toasted sesame oil

1/2 cup shredded carrot

2 tbsp bottled hoisin sauce

1 cup chopped fresh cilantro or flat-leaf parsley

16 lettuce leaves

Bottled hoisin sauce (optional)

Fresh cilantro or flat-leaf parsley (optional)

Place pine nuts in a large dry nonstick skillet. Cook and stir about 4 minutes or until nuts are golden brown. Remove from skillet and set aside.

Cut tofu into 1/4-inch cubes. In a small bowl, combine rice vinegar, soy sauce, sweetener, Asian chili sauce and sesame oil; stir to dissolve the sweetener. Heat same skillet over medium-high heat and add tofu, carrot, and vinegar mixture to skillet. Cook and stir for 3 to 4 minutes or until vinegar mixture is absorbed. Stir in the 2 tbsp hoisin sauce and mix well. Add the 1 cup cilantro or parsley. Heat, stirring, for 1 minute. Remove from the heat. Stir in the pine nuts.

Serve the mixture in lettuce leaves. Pass additional hoisin sauce and garnish with the fresh cilantro or parsley.

Yield: 16 filled lettuce leaves. Per 1 filled lettuce leaf: 16 calories, 3g fat (0 sat, 3g protein, 4g carbs, 179 mg sodium

recipe and photo from fresh foods fast

SPINACH SALAD WITH RASPBERRY VINAIGRETTE

1 1/2 cups fresh raspberries

1/2 cup sugar-free balsamic vinaigrette

3/4 tsp Stevia

8 cups packaged baby spinach

1 cup sliced cucumber

1/3 cup thinly sliced red onion

1/4 cup crumbled feta cheese

1/4 cup chopped pecans

Ground black pepper

To make dressing: combine 1/2 cup of the raspberries, vinaigrette and Stevia in a blender or mini chopper. Cover and blend until smooth. Set aside.

In a large bowl, toss together the remaining 1 cup raspberries, spinach, cucumber, onion and half the dressing. Spoon the mixture onto a platter or divide among 8 plates. Top with the cheese and pecans. Season with the pepper. Serve the remaining vinaigrette on the side.

Yield: 8 servings

Recipe and photo Sandra Lee

 

GOOD OLD-FASHIONED CHERRY PIE

For those special occasions that call for pie or those times when you just crave a slice of pie! Remember this is a dessert, one slice a day! Share with family and friends or take when you are asked to bring a dish or dessert to other occasions. This way you will know there is a dessert you can have, too.  Most diabetics can fit this into their diets occasionally. If you can't, sorry about that

pastry for a 2-crust pie (made without sugar)

2 cans (15-oz each) pitted tart cherries

1 cup Splenda Granulated

3 tbsp cornstarch

2 tsp white whole wheat flour or almond meal/flour

2 tsp lemon juice

1/4 tsp vanilla extract

1/4 tsp almond extract or flavoring

3 to 4 drops liquid red food coloring, optional

pinch of salt

EGG WASH: 1 egg, beaten with 1 tbsp water

Preheat oven to 425 degrees.

Make the egg wash.

Line a 9-inch pie plate with pastry; brush entire bottom and sides of crust with egg wash.  Reserve remaining egg wash.  Refrigerate until ready to fill.

Drain the cherries; reserve the juice and set cherries aside.

In a 2-quart saucepan combine the Splenda, cornstarch, flour, and reserved cherry juice.  Cook mixture over medium heat, stirring constantly, until mixture comes to a slow boil.  Cook for 1 minute; remove from heat

Add the lemon juice, vanilla extract, almond extract, food coloring - if using, and salt; stir to combine well.  Fold in the cherries and pour into the chilled crust.  Top pie with a top crust or lattice crust strips, turning edges under and crimping to seal.  Brush top crust with remaining egg wash and cut air slits in top if using a solid crust. 

Use a pie shield or cover edges with a loose foil rim to prevent edge of crust from getting too brown.  Bake at 425 degrees for approximately a half hour or until crust is golden and filling is bubbly.

file photo