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

SCRAMBLED TURKEY NACHOS

1/3 cup refrigerated fully cooked crumbled turkey sausage

Nonstick cooking spray

1/3 cup refrigerated egg whites

2-oz no-salt-added blue corn tortilla chips

1/4 cup reduced-fat shredded sharp cheddar cheese

8 cherry tomatoes, quartered

Snipped fresh cilantro, optional

Heat sausage in the mircrowave according to package directions and keep warm.

Coat a medium nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add egg whites and cook for 1 minutes or until egg whites are set, stirring often.

To assemble, arrange chips on two individual luncheon plates. Top evenly with the warm eggs, turkey and cheese. Microwave for 20 to 30 seconds or until cheese just melts. Top with the tomatoes and the cilantro, if using.

Yield: 2 servings Per serving:243 calories, 12g fat (3g sat), 22g carbs, 15g protein

 

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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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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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TURKEY SAUSAGE PATTIES

1 lb (90 to 99% lean) ground turkey (may use chicken)

1/2 cup shredded peeled apple

1 tsp salt-free seasoning of your choice (suggestions include taco, Italian, poultry, etc)

3/4 tsp black pepper

1/4 tsp salt

Stir together the turkey, apple, seasoning, pepper and salt in a large bowl until well combined. Shape the mixture 6 equal patties. Coat both sides of the patties with olive oil cooking spray.

Cook in a large nonstick skillet over medium heat. Working in batches, if necessary, add patties and cook, turning halfway through, about 6 minutes or until browned on both sides and thermometer reads 165 when inserted in the centers. Remove from skillet and keep warm until serving.

Yield: 6 patties Per patty: 117 calories, 6g (1g sat) fat, 15g protein, 2g carbs 140mg sodium

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BEEF, POTATO & EGG BAKE

1 lb lean (90% lean) ground beef (may sub lean ground chicken or turkey, if desired)

2 tsp onion powder

1 tsp salt, divided

1 tsp garlic powder

1/2 tsp rubbed sage

1/2 tsp crushed red pepper flakes

1 pkg (10-oz) frozen chopped spinach, thawed & squeezed dry

4 cups frozen shredded hash brown potatoes

14 large eggs

1 cup fat-free ricotta cheese

1/3 cup fat-free milk

1 tsp pepper

3/4 cup shredded Colby-Monterey Jack cheese

1 1/4 cups grape tomatoes, halved

Preheat oven to 350-degrees.

In a large skillet, cook beef with onion powder, 1/2 teaspoon of the salt, garlic powder, sage and pepper flakes over medium heat for 6 -8 minutes or until beef is no longer pink. Break up beef into crumbles while it cooks. Drain well. Stir in the spinach and remove from the heat.

Spread potatoes in a greased 13x9-inch baking dish, top with the beef mixture. In a large bowl, whisk eggs, ricotta cheese, milk, pepper and the remaining 1/2 teaspoon of salt. Pour mixture over the top. Sprinkle with cheese and top with the tomatoes.

Bake, uncovered, for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand 5-10 minutes before serving.

Yield: 12 servings Per serving: 218 calories, 11g fat (5g sat) 9g carbs,20g protein Diabetic Exchanges: 3 lean meat, 1/2 starch

TOH 2015

SAUSAGE & EGG BREAKFAST CASSEROLE

1 lb bulk sausage, browned, crumbled, drained well

6 slices whole-grain or your favorite low-carb bread
6 large eggs, beaten
2 cups low-fat milk
1 tsp salt
1 tsp dry mustard
1 cup grated low-fat cheese

Lay out bread slices to cover the bottom of a 9 x 13-inch baking pan or dish.

Sprinke the prepared sausage over the bread.

Add the milk, salt, mustard, and cheese to the beaten eggs and mix together well; pour over the sausage and bread.  Cover and refrigerate overnight.

Bake casserole in a 350 degree oven for 35 to 45 minutes or until set.

Allow to cool for a couple of minutes, cut into squares and serve.

Yield: 9 to 12 servings

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OATMEAL AND BANANA PANCAKES

1 1/3 cups low-fat milk
1/2 cup quick cook oats
1 cup white whole wheat flour
 2 tsp baking powder
1 egg, beaten
2 tsp canola oil
1 large banana, peeled and sliced into 1/4-inch slices
1/2 cup sugar-free strawberry preserves

In a large mixing bowl combine the milk and oats; allow to set for 10 minutes.

Sift the flour and baking powder together. Add the flour mixture, egg, and canola oil to the oats; stir together until moistened but do not beat. Stir in the banana.

Spray griddle with nonstick cooking spray and heat up over medium heat. Drop the batter by 1/4 cupfuls onto the hot griddle. Cook about 3 minutes until bubbles form on on the tops and bottoms are browned. Turn and cook another minute or two until second side is browned.

Microwave the preserves on high until syrupy, about a minute or so. Serve this syrup with the pancakes.

Yield: 6 servings of 3 pancakes and 2 tablespoons of the syrup.
176 calories, 3 g (1 sat) fat, 35 g carbs, 6 g protein, 36 mg cholesterol, 2 g fiber, 198 mg sodium

To improve carb to protein ratio, I always recommend a couple slices of bacon or sausage (turkey or protein products are okay) with a serving of pancakes.

BREAKFAST PANINI

4 slices whole-grain bread (or low-carb bread) of your choice

1/4 cup chopped bell pepper

1 thinly sliced green onion

1/3 cup cooked ham, chopped

2 eggs or 1/2 cup egg substitute

freshly ground black pepper to suit taste

2 slices reduced-fat cheese of your choice

nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect carb to protein ratio for us diabetics. Nutritional info based on whole-grain bread.

file photo for reference

EGGS BENEDICT IN A HEALTHY DIABETIC-FRIENDLY STYLE

3 tbsp light sour cream

2 tsp fat-free milk
1 tsp Dijon mustard
2 eggs
1 whole-wheat English muffin, split
2 ounces reduced sodium fully cooked ham, sliced thin
2 thick tomato slices
1 tsp snipped fresh chives, if desired for garnish

Preheat broiler.

To make the sauce, combine the sour cream, milk, and mustard in a small bowl and set aside.

Lightly grease a medium skillet, fill skillet halfway with water.  Bring water to boiling; reduce heat to simmering. Bring 1 egg into a small dish.  Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible.  Repeat with the remaining egg, positioning so the eggs don't touch.

Simmer, uncovered, 3 to 5 minutes or until the egg whites are completely set and the yolks begin to thicken.  Meanwhile, place the muffin halves, cut sides up, on a baking sheet and broil 1 to 2 minutes until toasted.  Top each of the muffin halves with half the ham slices and 1 of the tomato slices.  Broil about another minute until the ham and tomato are heated through.

To serve, using a large, slotted spoon, remove eggs from the skillet and place atop the tomato slices.  Spoon the sour cream sauce over the tops of the muffins.  Sprinkle snipped fresh chives over the top, if desired.

Yield: 2 servings of approximately 200 calories, 8 g fat (3 g sat), 230 mg chol, 500 mg sodium, 17 g carbs, 2 g fiber, and 15 g protein each.
Diabetic Exchanges per serving: 1 starch, 2 lean meat, 1 fat.
Carb Choices: 1

GOLDEN LAYERS BISCUIT TACO CASSEROLE

1 (16-oz) jar taco sauce

1 can (12-oz) Pillsbury Golden Layers refrigerated buttermilk or flaky biscuits

1 cup shredded sharp Cheddar cheese

1 cup shredded mozzarella cheese

1 can (2 1/4-oz) ripe olives, drained

1/2 lb lean ground beef

1/4 cup chopped red bell pepper

1/4 cup chopped green bell pepper

1 can (4-oz) mushroom pieces and stems, drained

Heat oven to 400-degrees. Lightly spray a 13 X 9-inch baking dish or pan with cooking spray. Spread the taco sauce evenly in bottom of the dish.

Separate biscuits dough into 10 biscuits and cut each one into 4 pieces. Place biscuit pieces in the taco sauce, turning to coat. Sprinkle 1/2 cup of the Cheddar cheese, 1/2 cup of the mozzarella cheese and the olives over the top. Stir gently to mix.

Bake 15 to 18 minutes or until bubbly. Meanwhile in a skillet, cook the beef, bell peppers and mushrooms over medium-high heat, stirring frequently, until beef is thoroughly cooked; drain. 

Sprinkle the remaining cheeses over the baked mixture and top with the beef mixture. Return to the oven and cook another 5 to 7 minutes or until the mixture is bubbly vigorously around the edges.

Yield: 8 servings Per serving: 300 calories, 22g total carbs, 15g protein Not every diabetic may be able to enjoy this casserole, but it is a real treat for us who enjoy biscuits from time to time. You can add more protein by eating this with an egg.

This is basically a Pillsbury Bake-Off Recipe and photo

HAM AND CHEESE GRITS CASSEROLE

If you have ever lived anywhere in the South, you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. 

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velveeta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio in this dish is a good one for diabetics.

Note: File Photo

BREAKFAST BAKE

 Nonstick cooking spray

4 slices whole wheat bread (or your favorite low carb bread)

1/2 cup diced cooked lean ham

1/3 cup shredded reduced-fat cheddar cheese

4 eggs

2/3 cup fat-free milk

1/4 tsp black pepper

Lightly coat two 16- 20-oz baking dishes with cooking spray. Tear bread into bite-size pieces and divide evenly between prepared dishes. Add the ham and cheese.

In a medium bowl, whisk together eggs, milk, and pepper. Pour egg mixture evenly over bread and press lightly with the back of a spoon to thoroughly moisten bread. Cover and chill for 2 to 24 hours.

Preheat oven to 325 degrees. Bake casseroles, uncovered, for 30 to 35 minutes or until a knife inserted near centers comes our clean. Let stand 10 minutes before serving.

Yield: 2 servings

recipe idea and photo BH&G

BANANA-OAT MUFFINS

Nonstick cooking spray

2 cups regular rolled oats

3/4 cup whole wheat flour

1/3 sugar OR 1/3 cup Splenda Baking Blend OR Stevia Granulated

1 tsp baking powder

3/4 tsp apple pie spice OR ground cinnamon

1/2 tsp baking soda

1/4 tsp salt

1 cup buttermilk

2 eggs, lightly beaten OR 1/2 cup refrigerated egg product

1 large ripe banana, mashed

2 tbsp butter, melted

1 tsp vanilla

1/4 cup regular rolled oats

1/2 tsp apple pie spice or cinnamon

1 tbsp butter

Preheat oven to 350-degrees. Line 12 muffin (cupcake) cups with white paper baking cups, coating inside of the muffin cups lightly with the cooking spray. Set aside.

Place the 2 cups of eats in a food processor or blender, cover and process or blend until finely ground. Transfer ground oats to a large bowl. Stir in flour, sugar, baking powder, the 3/4 teaspoon of spice, baking soda and salt. Make a well in the center of the flour mixture and set aside.

In a medium bowl, whisk together buttermilk and egg; whisk in the banana, the 2 tablespoons of melted butter and vanilla. Add this mixture all at once to the well of the flour mixture and stir just until moistened (batter should be lumpy).  Spoon batter evenly into the prepared muffin cups, filling each cup about 3/4 full.

To make the topping, in a small bowl combine the 1/4 cup oats and the 1/2 teaspoon of spice. Using a pastry blender or two l=knives, cut in the 1 tablespoon of butter until the mixture resembles coarse crumbs. Sprinkle oat mixture on top of the muffin batter.

Bake for 20 to 22 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove the muffins from cups. So good served warm.

Yield: 12 muffins

Nutritional info per muffin with sugar: 152 calories. 4g fat (2g sat) 8mg cholesterol, 25g carbs, (3g fiber), 5g protein. Diabetic Exchanges: 1/5 starch, 1 fat.

Nutritional info per muffin with sugar substitute: Same as above except 134 calories, 20g carbs. Diabetic Exchange: 1 starch

recipe idea and photo from Diabetic Living

BLUEBERRY-BANANA PANCAKE

3 medium bananas, peeled and sliced

1/2 cup blueberries

1/4 cup sugar-free maple-flavor syrup

2 tsp lemon juice

1/4 tsp ground cinnamon

1 cup flour

1/2 cup quick cooking rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 cup low-fat buttermilk

1 egg, lightly beaten

1 tbsp olive oil

1 tbsp sugar-free maple-flavor syrup

1 tsp vanilla

In a bowl, stir together bananas, blueberries, the 1/4 cup syrup, lemon juice, and cinnamon. Set aside.

In a large bowl, stir together flour, oats, baking powder, baking soda and salt. In a medium bowl, use a fork to combine buttermilk, egg, oil, the 1 tablespoon of syrup and the vanilla. Add buttermilk mixture all at once to the flour mixture. Stir just until moistened. Let stand 10 minutes to soften the oats.

Spoon 2 slightly rounded tablespoons of batter onto a hot lightly greased griddle or heavy skillet, spread to a 3-to-4-inch circle. Cook over medium heat for 1 to 2 minutes on each side until golden brown. Turn over when edges are slightly dry and bottoms are browned.

Yield: 8 servings of 2 pancakes and 1/3 cup maple fruit topping Per serving: 159 calories, 3g total fat (0g sat), 1mg cholesterol, 246mg sodium, 31g carbs, 5g protein, 

Diabetic Exchanges: 0.5 fruit, 1 starch, 0.5 carb, 0.5 fat

recipe and photo BH&G Diabetes Made Easy

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese
1 1/2 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

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FRESH FRUIT TOPPED TOAST

1 slice whole-grain toast

1 tbsp nut butter

1 tbsp all-fruit (no added sugar) jam, optional

Fresh banana slices 

Fresh blueberries or raspberries, optional

Spread nut butter over the toast. Top with jam, if using. Sprinkle a few of the fresh berries overall, if desired.

recipe idea from Woman's World

CINNAMON FRENCH TOAST

Not normally a diabetic food, this French Toast is okay for diabetics occasionally. I would not recommend it on a daily basis but the numbers are okay for a special treat. Be sure to serve with a sugar-free syrup or a sugar-free marmalade.

1 egg
2 egg whites
1 cup low-fat milk
2 tbsp Splenda Granular
3/4 tsp vanilla extract
1/2 tsp ground cinnamon
8 slices cinnamon swirl bread (Nutrition numbers below with Pepperidge Farm brand)

Spray large skillet with nonstick olive oil cooking spray; heat over medium heat.

In a shallow bowl, whisk together the egg, egg whites, milk, Splenda, vanilla extract and cinnamon. Soak the bread, 1 slice at a time, in the egg mixture until saturated but not enough to be falling apart. Place bread onto the griddle or skillet and cook until bottom side is golden brown. Turn and cook until the second side is also golden brown.

Serve French Toast while hot.

Per slice: 110 calories, 16 g carbs, 2 g fiber, 5 1/2 g protein
Diabetic Exchanges: 1 carb, 1/2 fat

File Photo

BLACK HILLS GOLDEN EGG BAKE

This is my diabetic adaptation of a recipe I have had for years. The original was from a lady in Rapid City, South Dakota which is one of my favorite areas. It is an easy way to make breakfast or brunch for a crowd as it serves 10-12 people. It goes together quickly and frees you up to do other things while it bakes for a little less than an hour.

1/2 cup sliced fresh mushrooms
1/2 cup chopped green bell pepper
1/4 cup butter
10 large eggs
1/2 cup white whole-wheat flour or your favorite low-carb flour substitution
1 tsp baking powder
1/4 tsp salt, optional
2 cups (16-oz) fat-free small curd cottage cheese
2 cups (8-oz) shredded low-fat cheddar cheese
2 cups (8-oz) shredded low-fat Monterey Jack cheese
1/2 lb bulk pork sausage, cooked and drained
8 bacon strips, cooked and crumbled
1 can (2 .25-oz) sliced ripe olives, drained

Preheat oven to 400 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Melt the butter in a medium skillet over medium-high heat and saute the mushrooms and bell pepper until tender.

In a mixing bowl, combine the eggs, flour, baking powder, salt (if using) and mix well with a wire whisk. Add the mushrooms and peppers. Stir in the cheeses, sausage, bacon, and olives; mix well.

Pour into the prepared baking dish and bake, uncovered, at 400 degrees for 15 minutes. Reduce the heat to 350 degrees and bake another 25 to 35 minutes until a butter knife inserted in the center comes out clean.

old toh photo

 

ROASTED TOMATO AND ASPARAGUS CRUSTLESS QUICHE

8-oz asparagus, cut into 1-inch pieces

4-oz cherry tomatoes or grape tomatoes, halved

2 cups refrigerated or frozen egg product, thawed (or 8 eggs, lightly beaten)

1 cup fat-free cottage cheese

1/4 cup finely chopped red onion

2 tbsp flour

2 tsp snipped fresh rosemary

1/4 tsp black pepper

1/4 cup finely shredded Asiago cheese

Preheat oven 400-degrees.

Arrange asparagus and tomatoes, cut sides up, in a single layer in a 15X10-inch baking pan. Cook with nonstick cooking spray. Roast, uncovered, for 10 to 12 minutes or until tomatoes are soft. Set aside, allow to cool.

Reduce oven temp to 375-degrees. In a large bowl, combine egg, cottage cheese, onion, flour, rosemary, and pepper. Stir in asparagus and tomatoes.

Coat a 9-inch deep-dish pie plate with cooking spray. Pour egg mixture into pie plate. Bake, uncovered, about 40 minutes or until a knife inserted near center comes out clean. Sprinkle with Asiago cheese and additional snipped fresh rosemary, if desired. Serve immediately. 

Yield: 12 servings

Per serving: 157 calories, 2g (sat) fat, 10 mg cholesterol, 537 mg sodium, 11g carbs (1g fiber, 3g sugars), 21g protein

Diabetic exchanges: 1 vegetable, .5 starch, 2.5 lean meat

BH&G file photo of this recipe