ALFREDO-SAUCED CHICKEN WITH FETTUCCINE

6-oz dried whole-grain or low carb fettuccine

Nonstick cooking spray

3 tsp butter

1 lb boneless, skinless chicken beat halves, cut into bite-size pieces

1 cup sliced fresh mushrooms

1/4 cup finely chopped onion

1 garlic clove, minced

1/2 cup reduced sodium chicken broth (may use white wine)

1 1/2 cups half-and-half

3 tbsp white whole wheat flour (or you favorite whole-grain flour)

1/2 cup sour cream

1/2 tsp salt

1/8 tsp black pepper

1 cup halved cherry tomatoes

1/2 cup finely shredded Parmesan cheese

2 tbsp thinly sliced green onion

2 tbsp finely shredded Parmesan cheese

In a Dutch oven cook fettuccine according to package directions, except omit the salt. Drain well. Return to hot Dutch oven and cover to keep warm.

Meanwhile, coat a large nonstick skillet with cooking spray. Heat over medium heat. Add 2 teaspoon of the butter. Add chicken and cook about 8 minutes or until the chicken is cooked through, stirring occasionally. Remove chicken, cover and keep warm.

Add remaining butter to the hot skillet. Add mushrooms, onion and garlic; cook until tender, about 3 minutes. Stir in the chicken broth (or wine) and the cooked chicken.

Meanwhile, in a medium bowl whisk together half-and-half and flour until smooth. Whisk in sour cream, salt and pepper. Stir sour cream mixture into chicken mixture in skillet. Cook and stir over medium heat just until bubbly; cook, stirring, 2 more minutes. Add tomatoes and the 1/2 cup of Parmesan cheese, stirring until cheese is melted.

Transfer fettuccine to a serving platter. Spoon chicken-Parmesan mixture over the fettuccine mixture. Sprinkle with the green onion and the 2 tablespoons of Parmesan cheese.

Yield: 6 servings of 3/4 cup chicken mixture and 1/3 cup pasta mixture.

Per serving: 340 calories, 26g protein,34g carbs, 516mg sodium

file photo of this recipe

BAKED GREEN BEANS AND BACON

4 cans (2 no salt) whole green beans, drained

8 slices bacon, cooked and broken up

4 tbsp salt-free butter

4 tbsp olive oil

4 tbsp Splenda brown sugar blend

2 tsp garlic powder

Preheat oven to 400 degrees.

Spread the green beans over the bottom of a 9 X 13-inch baking pan or dish: sprinkle bacon over the beans.

In a glass measuring cup, combine the butter, oil, Splenda, and garlic; microwave until butter is melted. Stir mixture well to blend.

Pour the butter mixture over the beans and bacon in the baking pan.

Bake at 400 for 45 minutes.

file photo

CARROT AND PINEAPPLE GELATIN SALAD

1 can (8-oz) unsweetened crushed pineapple 

1 pkg (.3-oz) sugar-free lemon gelatin
1 cup boiling water
1/2 cup cold water
1 tsp white vinegar
1/8 tsp salt*
2 medium carrots, grated

Drain the pineapple well, reserving 1/2 cup of the juice; set aside.

In a bowl that can withstand boiling water, dissolve the lemon gelatin in the boiling water. Stir to dissolve all the gelatin. Stir in the cold water, vinegar, salt, and the reserved pineapple juice. Chill for about 45 minutes until partially thickened. Stir in the carrots and pineapple. Pour into a 3-cup mold that has been lightly sprayed with nonstick cooking spray or lightly oiled. Chill until firm. Unmold to serve.  

Note: May also be placed in a clear glass bowl instead of a mold. Can then be served directly from the bowl.

Yield: 4 servings
Per serving: 59 calories, 0 fat, 12 carbs, 1 protein, 2 fiber, 158 mg sodium

*Cut down on sodium by omitting the salt.

file photo

 

SWEET AND SPICY MEATBALLS WITH MANGO SALSA

1/4 cup milk

1/4 cup fine dry whole grain or low carb breadcrumbs

1/4 tsp salt

1/4 tsp black pepper 

nonstick cooking spray

1 medium onion, finely chopped

4 garlic cloves, minced

1 tbsp reduced-sodium Worcestershire sauce

1/2 tsp ground cumin

1/2 tsp crushed red pepper

1/2 tsp dried thyme, crushed

1 1/4 lbs lean ground beef

1 egg lightly beaten 

1/4 cup snipped fresh parsley

Mango Salsa:

3/4 cup chopped fresh mango and/or papaya

1/4 cup chopped red sweet pepper

3 green onions, sliced

1 tbsp minced fresh shallot

1/4 tsp sat

1'4 tsp black pepper

To make meatballs:

Preheat oven to 350-degrees. Line a 15x10x1-inch baking pan with parchment paper and set aside. In a large bowl combine milk, breadcrumbs, salt and black pepper and set aside.

Coat a large skillet with cooking spray. Heat skillet over medium heat. Add the onion and garlic. Cook, stirring, over medium heat for 2 minutes. Add Worcestershire sauce, stirring to scrape up any browned bits from the bottom of the pan.

Add the cumin, crushed red pepper and thyme; cook 1 minute more. Add onion mixture to the soaked breadcrumbs and mix thoroughly.

Add beef, egg, and parsley to the breadcrumb mixture and mix well. Shape mixture into 12 2-inch meatballs and arrange in prepared baking pan.

Bake about 20 minutes or until cooked thoroughly. Serve with the Mango Salsa

To make the salsa:

Combine all the salsa ingredients in a medium bowl. Serve with the meatballs.

Yield: 6 servings  Per serving of 2 meatballs and 3 tbsp salsa: 233 calories, 11g carbs, 23g protein, 336mg sodium

recipe and photo Meredith Corporation

PERFECT DIABETIC APPLE PIE

1 pkg (15-oz) refrigerated pie crusts or your own special sugar-free recipe for double crust pastry 

Filling:
6 cups thinly sliced and peeled Granny Smith or other tart apples
3/4 cup Splend or Stevia Granulated
2 tablespoons white whole-wheat flour
3/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 tablespoon fresh lemon juice

Preheat oven to 425 degrees.
Line a 9-inch pie plate with pastry; set aside. Roll out top pastry and cut air vents. Leave on board until ready to top the filling.

In a large bowl, combine the apples, Splenda, flour, cinnamon, salt, nutmeg, and lemon juice. Toss together until blended and all apples are coated. Place apple mixture into the crust in the pie plate. Place the top pastry over the filling, trim and fold the edge of the top crust under the edge of the bottom crust. Using fingers or a fork, flute the edges, sealing well. Brush the crust lightly with a small amount of water and sprinkle with a little Splenda, if desired.

Bake at 425 degrees for 40 to 45 minutes or until apples are tender and crust is a golden brown. To prevent excess browning, about 15 to 20 minutes into the baking, place foil rings around the edges of the crust.

Yield: 8 servings Yes, 8, not 6. Remember this is a dessert and should be treated as such.

 File Photo 

COTTAGE CHEESE EGG BAKE

1 cup cottage cheese, not low fat

9 large eggs, beaten

1/3 cup feta cheese

1/3 cup Cheddar cheese, grated 

1 tsp dried oregano OR Greek seasoning

1/4 tsp salt

1/8 tsp black pepper

1 cup baby spinach, chopped

1/2 cup sundried tomatoes, chopped

Preheat oven to 400-degrees. Line the bottom of a 9-inch round baking pan with parchment paper and spray generously with cooking spray.

In a large bowl, whisk cottage cheese, eggs, feta, cheddar, oregano, salt and pepper until well combined. Stir in the spinach and tomatoes.

Pour mixture into the prepared pan and bake 15-20 minutes, until edges are set and center is just slightly jiggly. Cool on a wire rack for 30 minutes to allow the bake to set. Cut into wedges and serve at room temperature.

recipe idea and photo Braum's 2026

BEAN, PEA AND CORN SALAD

1 can French-style green beans, well drained

1 can baby sweet peas, well drained
1 can shoepeg corn, well drained
2 oz. jar pimentos
1/2 large greenor red bell pepper, seeded and diced
1 cup chopped celery
1 onion, diced

Mix all the above ingredients together in a medium bowl.

Dressing:
1/2 tsp salt (Omit if using canned vegetables with salt)
1/2 tsp fresh ground black pepper
1 tbsp water
3/4 cup vinegar
1 cup Splenda or equivalent of your favorite sweetener
1/2 cup extra-virgin olive oil

Combine dressing ingredients in a small saucepan and bring to a boil. Boil mixture for two minutes; let cool completely. Pour cooled dressing over the vegetables; mix well. Cover and refrigerate overnight or about 8 hours. A perfect make-ahead dish.

Note: I suggest serving this with a lean protein item such as a pork chop, chicken breast, etc. 

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ZESTY CAULIFLOWER ANTIPASTO SALAD

1 medium head cauliflower, cut into small florets (about 6 cups)

1 small red onion, sliced (about 3/4 cup)

12 grape tomatoes, halved (about 1 cup)

1 can (14-oz) quartered artichoke hearts, drained

1/2 cup sliced pitted green olives

1/2 cup jarred mild banana pepper rings

8-oz mini fresh mozzarella balls

4-oz (or more) sliced Genoa salami, chopped

3/4 cup Italian-style dressing (watch sugar content)

Fresh oregano for garnish, optional

Stir together cauliflower, onion, tomatoes, artichoke hearts, olives, peppers, mozzarella and salami in a large bowl. Add dressing and toss to coat. Chill, covered, at least a half hour but up to 3 days. Garnish with oregano before serving, if using.

Yield: 10 servings Per 1 cup serving: 179 calories, 12g fat (4g sat), 10g carbs, 9g protein, 770mg sodium (I suggest omitting the olives, if you are concerned about the sodium).

file photo of this recipe, recipe idea allrecipes.com

 

TEXAS COW PATTY CANDY

1 stick butter 

2 cups Splenda or Stevia granular

1/4 cup cocoa

1/2 cup low-fat milk

1/3 cup creamy peanut butter

3 cups quick-cooking oats

1 tsp vanilla extract

In a 2-qt saucepan, combine butter, Equal or Splenda, cocoa and milk. Cook over medium heat, stirring often, until mixture begins to boil. Boil for a full two minutes, stirring often. Remove mixture from the heat and add vanilla and peanut butter. Stir until peanut butter is melting. Add the oats and stir until all the oats are covered. Drop by a teaspoon onto waxed paper or lightly buttered cookie sheets. Allow to cool fully so candy will set. 

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BEST BLACK BEANS

1 tbsp olive oil

1 cup chopped onion

2 garlic cloves, minced

1/4 tsp salt - I suggest you omit the salt

14 tsp cayenne pepper

2 cans (15-oz each) black beans, do not drain

2 tbsp chopped fresh cilantro

2 tbsp fresh lime juice, optional

Crumbled cotija cheese and/or jalapeno slices for serving

Heat oil in a medium saucepan over medium-high heat, Add onion and garlic. Cook, stirring occasionally, until tender.

Stir in salt and cayenne. Add beans and cilantro. Bring mixture to a boil. Reduce heat to medium-low and simmer, uncovered, about 5 minutes. Stir in lime juice, if using. Transfer to a serving bowl and serve with the cheese and jalapeno slices.

Yield: 6 servings

Per 1/2 cup: 161 calories, 4g fat (1g sat), 9g protein, 27g carbs

file photo for reference

recipe idea allrecipes 2025

CHOCOLATE LASAGNA

1 pkg sugar free Oreos

6 tbsp butter, melted

1 pkg (8-oz) cream cheese, softened

1/4 cup Splenda or Stevia Granular

2 tbsp cold milk

1 carton (12-oz) sugar-free frozen whipped topping, divided

1 pkg (4-serving size) instant sugar-free chocolate pudding mix

3 1/4 cups cold milk

1 cup sugar-free chocolate chips

Crush cookies to fine crumbs; transfer to a large bowl. Add the 5 tablespoons of melted butter and stir with a fork until combined. Press mixture onto the bottom of a 9 x 13-inch baking dish. Refrigerate while you continue with the recipe. 

Using an electric mixer, beat cream cheese until light and fluffy; add the 2 tablespoons of milk and the Splenda; mix well. Stir in 1 1/4 cups of the whipped topping; spread over the chilled crust.

In a large mixing bowl, whisk the pudding mix and the 3 1/4 cups of milk until the pudding starts to thicken. Spread mixture over the cream cheese layer. Let set for 5 minutes for the pudding to firm up.

Spread the remaining whipped topping over the top of the lasagna; sprinkle the chocolate chips evenly over the top. Refrigerate 4 hours before cutting to serve.

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MIGAS CON CHORIZO

9-oz Mexican chorizo sausage, casings removed

2 tbsp olive oil

1 cup onion chopped

1 cup green bell pepper, chopped

2 cups diced tomatoes

2 cups coarsely broken tortilla chips

10 eggs, lightly beaten

1/2 tsp black pepper

Lime wedges for serving

Additional toppings as desired

Cook chorizo in a very large skillet over medium heat until browned, about 5 minutes. Transfer to a paper towel-lined plate; pour off grease. 

Heat oil is same skillet over medium heat. Cook onion and bell epper, stirring occasionally, until tender. Stir in the cooked chorizo, tomatoes and chips. Cook until tomatoes and chips are softened, about 3 minutes.

 Pour the eggs into the skillet and cook, stirring frequently, until eggs are cooked through. Remove from heat. Sprinkle with black pepper and serve with the lime wedges and desired toppings.

Yield: 6 servings Per serving: 456 calories, 19g carbs, 19g protein, 360mg sodium

recipe and photo allrecipes 2025

CHICKEN TORTELLINI SOUP

2 cans (14.5-oz each) chicken broth

2 cups water

3/4 lb boneless skinless chicken breast, cut into 1-in cubes

1 1/2 cups frozen mixed vegetables

1 pkg (9-oz) refrigerated cheese tortellini

2 celery ribs, thinly sliced

1 tsp dried basil

1/2 tsp garlic salt

1/2 tsp dried oregano

1/4 tsp pepper

In a large saucepan, bring broth and water toa boil, add chicken. Reduce heat and cook 10 minutes.

Add the remaining ingredients to the pan and cook 10 -15 minutes longer or until chicken is no longer pink and vegetables are tender.

Yield: 8 servings 1 cup each

Per serving: 170 calories, 4g fat (2g sat),37mg chol, 483mg sod, 20g carb, 14g protein Note: this recipe and nutritional figures are from a Taste of Home magazine. I suggest diabetics use low sodium chicken broth to lower the sodium mgs 

toh photo

TURKEY TOSTADAS

8 tostadas, low carb recommended

1 tsp chili-lime seasoning (or 1/2 tsp chili powder + pinch of salt)

2 tbsp extra-virgin olive oil

1 carrot, grated

2 cloves garlic, finely chopped

Salt and pepper

1 lb ground turkey (beef may be substituted)

2 tbsp tomato paste

2 tsp chili powder

1 tsp ground cumin

1/4 cup water

2/3 cup sour cream

Shredded lettuce, diced tomatoes, chopped avocado, shredded cheddar cheese, for topping.

Preheat oven to 350-degrees. Lay tostada on a rimmed baking sheet and bake until toasted, about 5 minutes. Sprinkle with the chili-lime seasoning while warm; set aside.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the carrot, garlic and a pinch of both salt and pepper. Cook, stirring occasionally, until the carrot is lightly browned, about 3 minutes. Add the turkey and cook, breaking up with a wooden spoon, until no longer pink, about 5 minutes. Clear a space in the middle of the skillet and add the tomato paste, chili powder, and cumin. Cook the tomato paste mixture, stirring until a shade darker, about 30 seconds, the stir the mixture into the turkey. Cook until well coated, about a minute then add the water. Cook until saucy, about 1 more minute. Remove from the heat and add salt and pepper, if needed. (I suggest omitting the salt here).

To serve, spread the sour cream on the tostadas, top with the turkey mixture. Served topping with the toppings.

Yield: 4 servings of 2 tostadas

recipe idea and photo TOH 2025

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

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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.