SKINNY MONTE CRISTO

This recipe makes two sandwiches. Cut recipe in half if only needing one sandwich.

4 slices 100% whole wheat thin-sliced bread, toasted

2 slices (3/4-oz) low-sodium deli ham

2 slices (3/4-oz) low-sodium deli turkey

2 slices Swiss cheese

Ground black pepper

2 pinches ground nutmeg

2 egg whites

1/4 tsp powdered sugar

On two slices of toast, layer ham, turkey and cheese. Season to taste with pepper. Top with the other two slices of toast.

Coat a heavy (cast-iron preferred) skillet with vegetable oil spray and place over medium heat for 2 minutes. In a shallow bowl, slightly stir the nutmeg into the egg whites. Dip one side of a sandwich into the egg whites and let excess drip off. Repeat with the other side of the sandwich.

Cook about 4 minutes per side, or until the meat is warmed through, cheese is melting, and egg is cooked. 

To serve, slice sandwiches diagonally and dust with the powdered sugar. Serve immediately.

Per sandwich: 190 calories, 18g carbs, 17g protein, 6g fat (3g sat)

PEAR CRISP WITH CREAMY ORANGE SAUCE

1 tbsp powdered sugar

2 tsp cornstarch

4 cups (around 2 lbs) peeled, sliced slightly firm Anjou or Bartlett pears

2 tsp vanilla extract

Preheat oven to 350-degrees. Coat an 8-inch square baking dish with nonstick spray. Set aside. 

In a bowl, combine the powdered sugar and cornstarch stirring until well blended. Add pears and vanilla extract and toss to evenly coat. Transfer to the baking dish and set aside.

1/2 cup old-fashioned oats

2 tbsp slivered almonds

1/4 tsp ground nutmeg

2 tbsp unsalted butter, softened slightly

In another bowl, add oats, almonds and nutmeg, toss with a fork to mix. Break butter into small pieces and add to the oat mixture. Using the fork, blend butter with the oat mixture. Sprinkle mixture over the fruit. Bake approximately 55 minutes or until bubbly.

1 cup fat-free plain Greek yogurt

1 tbsp pure maple syrup

1/4 tsp orange extract

In a small bowl, combine the yogurt, syrup and extract. Stir to mix.

Serve the fruit crisp warm or at room temperature, topped with the sauce.

Yield: 9 servings

Note: Apples or peaches may replace pears, if desired.

file photo for reference only

BAKED GARLIC PARMESAN CHICKEN BREASTS

I have had this recipe a dozen years or so. If you follow my blogs, you know I don't eat chicken. This recipe does get a good review from those who do enjoy poultry.

2 tbsp olive oil
1 to 2 garlic cloves, minced
1 cup dry whole-grain breadcrumbs
2⁄3 cup parmesan cheese, grated
1 tsp dried basil
1⁄4 tsp freshly ground black pepper, plus more for seasoning the chicken
6 boneless, skinless chicken breasts, halves
lightly salt, to taste

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 x 13 inch baking dish.
In a shallow dish, blend olive oil and garlic. In a separate shallow dish, mix bread crumbs, parmesan cheese, basil, and 1/4 teaspoon black pepper. Season each chicken breast with salt and black pepper, dip it in the oil mixture, and then in the bread crumb mixture. Arrange coated chicken breasts in the prepared baking dish and top with any remaining bread crumb mixture.

Bake for 30 minutes or until chicken is no longer pink and juices run clear.

the file photo

FRUIT COCKTAIL CAKE

1 3/4 cups white whole-wheat flour

1/2 cup garbanzo bean flour*
1/2 tsp salt
1/2 tsp ground cinnamon
2 cups Splenda Baking Magic
2 tsp baking soda
1 can (15-oz) no sugar added fruit cocktail
2 eggs

Preheat oven to 325 degrees.
Lightly grease a 9 x 13-inch baking pan; set aside.

In a large mixing bowl, combine the flours, salt, cinnamon, both Splendas and the baking soda. When combined, add the fruit cocktail with juice and eggs. Mix together well.

Pour batter into the prepared baking pan and bake at 325 degrees for 45 minutes.

Before cake is finished baking, make the following topping:

1 cup fat-free evaporated milk
1 cup Splenda or Stevia granular
7 tbsp butter
1 tsp vanilla
1/2 cup chopped pecans
1/2 cup unsweetened coconut, optional

Combine the topping ingredients in a saucepan; bring to a boil. Boil mixture 5 minutes. Pour topping over the hot cake.

*May use additional white whole wheat flour if you don't have garbanzo bean flour. All-purpose flour may be used if necessary. However, I do not recommend using highly refined grains such as all-purpose flour for diabetics.

Note: As with all desserts, do not go overboard in one sitting! Diabetics must always eat in moderation.

ROASTED GREEN BEANS WITH MUSHROOMS, BALSAMIC, AND PARMESAN

I got this recipe years ago from a facebook friend's post. 

8 oz. mushrooms, sliced in 1/2-inch slices (I used brown cremini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese

Instructions:
Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends aligned, then trim. Repeat with the other end.) Cut mushrooms into slices 1/2 inch thick.

Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.

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CARIBBEAN PORK CHILI

1 1/2 lbs boneless pork loin roast, cut into 1-inch cubes

1 tbsp chili powder

2 cloves garlic, minced

1/2 tsp ground chipotle chili pepper, optional

1.2 tsp ground cumin

1/4 tsp salt

1 tbsp canola oil

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

1 can (15-oz) no-salt-added black beans, rinsed and drained

1 can (8-oz) no-salt-added tomato sauce

1 cup frozen whole kernel corn

1 medium mango, halved, seeded, peeled and chopped

1/4 cup snipped fresh cilantro

1/4 cup red onion slivers (optional)

In a medium bowl, combine pork, chili powder, garlic, ground chili pepper (if using), cumin and salt; toss to coat meat.

In a large nonstick skillet, heat oil over medium-high heat. Cook half the pork in hot oil until browned on all sides, stirring occasionally. Transfer to a slow cooker. Repeat with the remaining pork.

Add tomatoes, beans, tomato sauce and corn to the cooker. Cover and cook on low setting 4 to 5 hours or high setting2 to 2 1/2 hours. 

Top each serving with the mango, cilantro and onion slivers, if using.

Yield: 6 servings Per serving: 315 cal, 7g fat (2g sat), 246 mg sodium, 32g carbs, 32g pro,8g fiber

OUTBACK STEAKHOUSE ALICE SPRINGS CHICKEN

For those of you who enjoy the Alice Springs Chicken from Outback Steakhouse, here is a recipe from a friend. Since I don't eat chicken, I can't vouch for this, but I hear it is an almost exact replica of Outback's. I have added notes to make this even more diabetic friendly. This is a repeat post from around a dozen years ago.

4 boneless skinless chicken breasts, pounded to 1/2-inch thickness
Lowry's Seasoning Salt (Diabetics should apply any salt lightly.)
6 bacon slices
1/4 cup regular mustard
1/3 cup honey
2 Tbsp. Mayonnaise
2 teaspoons dried onion flakes
1 cup sliced fresh mushroom
2 cup shredded Colby/Jack cheese (Diabetics should use low-fat cheese)

First, Sprinkle and rub the chicken breasts with seasoning salt. Cover and refrigerate for 30 minutes.

While the chicken is in the refrigerator, cook bacon in a large skillet until crisp. Remove bacon and set aside. Do not discard grease.

Sauté chicken in the bacon grease for 3 to 5 minutes per side, or until browned. Place chicken in a 9" × 13" casserole dish or pan.

To make the Honey Mustard: In a small bowl, mix the mustard, honey, mayonnaise and dried onion flakes.
Spread some of the Honey Mustard over each piece of chicken, then layer with mushrooms, crumbled bacon, and shredded cheese.

Bake in a 350° oven for 30 minutes, or until cheese is melted and chicken is done.
Serve with the left-over Honey Mustard Sauce that you made.

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ROASTED ASPARAGUS WITH BALSAMIC BUTTER

1 lb fresh asparagus, trimmed

1/4 tsp salt

2 tbsp butter

1 tbsp less-sodium soy sauce

1 tsp balsamic vinegar

1/8 tsp cracked black pepper

Preheat oven to 400-degrees. 

Arrange asparagus on a 10x15-inch rimmed baking sheet. Coat asparagus with cooking spray and sprinkle with salt. Roast until tender, 10-12 minutes.

Meanwhile melt butter in a small saucepan over medium heat. Remove from heat and stir in soy sauce and vinegar. (Sauce may appeared separated.)

Pour sauce over roasted asparagus and transfer to a serving dish. Sprinkle with the pepper.

Serves: 4 Per serving of about 6 spears: 68 cal,6g fat (4gsat), 2g protein, 3g carbs, 334mg sodium

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CHOCOLATE ECLAIR CAKE

Note: This cake uses graham crackers. If you have a serious problem with your blood sugar readings, take this into consideration.

2 pkg (3-oz each) instant sugar-free French vanilla pudding mix
3 cups fat-free milk
1 carton (9-oz) Sugar-Free frozen whipped topping, thawed
1 box Graham crackers
1 can ready-to-use sugar-free fudge frosting

Lightly butter a 9 x 13-inch baking dish or pan. Line bottom of pan with Graham crackers.

Mix the pudding mix with the milk by following directions on box; fold in the whipped topping. Alternate layers of pudding and crackers, ending with a cracker layer. Top with the frosting.

Refrigerate overnight before serving.

Serves 12

 

WHITE TURKEY CHILI

2 cans (15-oz ea) white kidney or cannellini beans, rinsed and drained

1 can 10 3/4-oz) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

2 cups cubed cooked turkey breast

1 1/3 cups fat-free milk

1 can (4-oz) chopped green chilies, drained

1 tbsp minced fresh cilantro

1 tbsp dried minced onion

1 tsp garlic powder

1 tsp ground cumin

1 tsp dried oregano

6 tbsp fat-free sour cream

In a large saucepan, combine the first 10 ingredients (through the oregano). Bring mixture to a boil, stirring occasionally. Reduce heat and simmer, covered, 25-30 minutes or until heated through. Top each of the 6 servings with a tablespoon of the sour cream.

Servings: 6 Per serving: 250 calories, 2g fat (1g sat), 31g carbs, 23g protein Diabetic Exchanges: 3 lean meat, 2 starch

toh 2015