BISCUIT TOPPED TURKEY POT PIE

 Many of you will shudder at the idea of a biscuit. Fine, skip this recipe. This is a diabetic-friendly recipe as you will see in the nutritional information. This dish has a great carb to protein ratio and should be okay for diabetics whose blood sugar is controlled. If you have trouble controlling your blood sugar, feel free to skip the recipe as a biscuit is probably not a good idea for you. Please refrain from scolding those who can eat it!

Filling:

3 tsp olive or canola oil

1/2 cup diced red bell pepper

1/2 cup diced green bell pepper

2 celery stems, sliced

1 small onion, diced

2 tbsp white whole-wheat flour

1 1/4 cups chicken broth

1 cup cubed potatoes

1/2 tsp thyme

1/4 tsp salt

dash of freshly ground black pepper

2 cups cubed turkey breast (cooked)

1/3 cup frozen peas

Preheat oven to 425 degrees.Heat the oil in a large skillet over medium heat.  Add the bell peppers, onion, and celery; cook while stirring for 4 to 5 minutes to soften veggies.  Stir in the flour until blended then stir in the broth.  Add the potatoes, thyme, salt, pepper.  Bring the mixture to a boil, reduce heat, cover and cook on simmer for about 10 minutes.

Add the turkey and the peas to the simmering mixture; cook another 5-7 minutes or until the potato is tender and peas are hot.  Pour the mixture into a very lightly greased 1-qt casserole dish.

Biscuits:

3/4 cup white whole-wheat flour (using whole-grain flour is important for the diabetic)

3/4 tsp baking powder

dash of salt

1/8 tsp baking soda

3 tbsp cold butter, cut-up

3 tbsp low-fat buttermilk

In a medium bowl combine the flour, baking powder, salt, and baking soda; cut in butter with a pastry blender or two knives until butter is pea-sized.  Stir in the buttermilk.  Place mixture on a lightly floured surface and knead lightly.  Pat dough out to about 1/2-inch thickness; use a biscuit cutter or a 2-inch glass to cut dough into 5 biscuits.  Reroll dough as needed.  Place biscuits on top of the filling and bake at 425 degrees 12-15 minutes until the topping is lightly browned.

Yield: 5 servings of 1 biscuit and 3/4 cup turkey/vegetable mixture = 250 calories, 30 g carbs, and 18 g protein per serving.

Dietary exchange: 2 starch, 2 meat, 1 fat per serving

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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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KETO FRIENDLY BREAKFAST CASSEROLE

1 lb ground breakfast sausage (pork, turkey, etc, your choice

1 tbsp garlic, minced

2 cups bell peppers, diced (red are especially high in vitamin C)

1/2 cup sliced mushrooms

1/2 cup yellow onion, diced

3 cups spinach, chopped

12 eggs

1/2 cup cheddar cheese, shredded

Salt and pepper, to taste 

Preheat oven to 350-degrees and grease a baking dish.

In a large skillet on medium heat, cook sausage. breaking up into crumbles. Cook until mostly cooked through. Add the garlic, peppers, mushrooms and onions and cook with the sausage until the vegetables are slightly soft.

Place sausage mixture into the prepared baking dish, top with the chopped spinach.

In a separate bowl whisk, eggs with salt and pepper. Pour eggs over the spinach and mix gently to make ingredients are evenly distributed.

Top with cheese and bake for 45 minutes or until a fork comes out clean and eggs are cooked all the way through.

Yield: 8 servings Per serving: 340 calories, carbs 5g, fiber 1g, protein 22g

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BAKED SAUSAGE AND VEGGIES

A friend shared this recipe with me. It is a good way for us diabetics to have a few tasty potatoes once in awhile. I recommend cutting back a potato to only two or better yet use 3 unpeeled red potatoes.

1 lb. Italian sausage (mild or hot)
3 potatoes cut into large chunks
2 carrots, peeled and cut up
1 stalk celery, chopped
1 medium onion, chopped
1 yellow squash cut into large chunks
1 red bell pepper, chopped
1 tsp. salt
1 tsp. dried basil
1 1/2 tsp. Italian seasoning
1/2 tsp. garlic powder
olive oil

Lightly spray a casserole dish with cooking spray. Add in the cut up veggies, pour in a little olive oil and sprinkle the seasonings in. Using your hands toss to coat all the veggies. Place the sausage across the top and cover with foil. Bake at 400 degrees for 1 hour 15 minutes. Remove and uncover, return to the oven to brown the sausage for 15 minutes, turn sausage to brown the other side an additional 15 minutes. 

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ENCHILADA BAKE

Note: I got this recipe from a friend. It is a facebook post with the info at the end of the post. Don't know what "batch red enchilada sauce" means but I will use a can of enchilada sauce. It is very low carb which is why I am posting it here. Fat content seems a little high but if you are going low carb, it appears to be a good recipe. My suggestions for diabetics are in ()

ENCHILADA BAKE 

Crust: 
4 ounces cream cheese, softened (low fat)
2 eggs
1/2 teaspoon Taco Seasoning
8 ounces cheddar cheese, shredded
1/4 ounce tortilla chips, finely crushed  (baked chips)

Beat or whisk the cream cheese and eggs until smooth. Add the seasoning; mix well. Stir in the cheese and crushed chips; mix well. Grease a 9x13" baking dish or line with parchment paper; spread the cheese mixture evenly over the bottom. Bake at 350º, 35 minutes or until browned, but not too dark. Let stand 5-10 minutes before adding the topping.

Topping:
1 pound ground beef
1 tablespoon Taco Seasoning 

1/2 batch Red Enchilada Sauce (about 1 cup)
8 ounces pepper-jack cheese, shredded

Brown the hamburger; drain fat. Stir in the seasoning and enchilada sauce. Spread over the crust. Top with the cheese. Bake another 20 minutes or so until hot and bubbly.

Makes 8 servings

Per Serving:  27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

The addition of the tortilla chips makes a big difference in this dish and adds less than a carb per serving. I was making the crust for my Enchilada Bake recipe and threw the crushed chips in on a whim. I wasn't even sure if such a tiny bit would be noticeable but was pleasantly surprised to find that they add a nice corn tortilla flavor.

Crissy[s skinny friends

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

MY FAVORITE STUFFED CABBAGE ROLLS

This is a recipe I got 45 years ago when we lived in Las Vegas, Nevada during our Air Force years.  I loved it then and I still love it.  The good thing is I still enjoy this even as a diabetic.  I did make a few changes after my diabetes diagnoses; I now use brown rice and low-sodium tomato soup.  Once I was diagnosed with diabetes and started studying nutrition, I did away with all refined grains and use only whole grains.

8 large cabbage leaves
1 can condensed tomato soup
1 lb lean ground beef*
1 cup cooked brown rice
1/4 cup chopped onion
1 egg, slightly beaten
1 tsp salt
1/4 tsp pepper

Cook cabbage leaves in a large pan of boiling, salted water for a few minutes, just until softened; drain and allow to cool enough to handle.

In a large mixing bowl combine 2 tablespoons of the soup with the beef, rice, onion, egg, salt, and pepper. Divide the mixture among the 8 cabbage leaves. Fold the sides of the cabbage leaves in over the mixture and roll up.  Secure rolls with toothpicks.

In a large skillet with a lid, place the cabbage rolls seam side down. Pour the remaining soup over the rolls.

Place lid on skillet and bring to hot over medium-low heat.  Reduce heat to low and simmer 40 minutes.  Stir occasionally, spooning sauce over the rolls.

*Ground chicken or turkey may be substituted, if you prefer.

CABBAGE CASSEROLE LASAGNA-STYLE

1 lb ground beef

1 lb keilbasa, sliced into thin 1/4-inch rounds
1 large sweet onion, chopped
2 to 3 large garlic cloves, minced
2 cans (15-oz each) tomato sauce
1 tsp dried thyme
1 tsp caraway seed
1/4 tsp each of salt and black pepper
1/4 tsp paprika
2 cups cooked brown rice
4-5 strips bacon, fried and crumbled
2 lbs (approximately) shredded cabbage
1 cup shredded mozzarella cheese

Brown the ground beef with the onion and garlic in a large nonstick skillet that has been sprayed with nonstick cooking spray until the beef is no longer pink; drain well and return to skillet.  Add the kielbasa and stir in half the tomato sauce along with the thyme, caraway seed, salt, pepper, and paprika.  Bring the mixture to a boil, reduce heat to low, cover, and simmer for 5 minutes.  Stir in rice and bacon; heat through.  Remove skillet from the heat.

In a 13 x 9-inch baking dish or pan, layer lasagna-style 1/3 of the cabbage; top with half the meat mixture.  Repeat with another layer of cabbage, remaining meat mixture and top with the last third of the cabbage.  Pour the last half of the tomato sauce overall.

Cover pan with foil and bake at 375 degrees for 45 minutes.  Remove foil and sprinkle the cheese over the top of the casserole.  Return to oven and cook for another 10 minutes or until the cheese is melted.

Let casserole stand for 5 minutes or so before attempting to serve.

Yield: 12 servings

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GROUND BEEF AND VEGETABLE CASSEROLE

1 lb lean ground beef

1 1/2 tbsp chopped green chiles
1 cup chopped onion
1 can (14.5-oz) chopped tomatoes
1/2 cup frozen corn, thawed
1/2 cup garbanzo beans, rinsed and drained
3 red potatoes, diced
2 cups sliced mushrooms
1 1/4 cups thin sliced carrots
1 cup thin sliced celery
1 can low sodium tomato soup
1 cup water
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 tsp garlic powder
1 sheet refrigerated pie crust

Preheat oven to 375 degrees.

Cook the beef, chiles, and onion in a large skillet over medium heat.  Cook, stirring, until the meat is no longer pink and is crumbly.  This will take about 10 minutes.  Drain well in a colander.

Wipe any fat from skillet with paper towels; return drained beef mixture to the skillet.  Add the undrained tomatoes, corn, garbanzo beans, potatoes, mushrooms, carrots and celery.  Stir in the soup, water, salt, pepper, and garlic powder.  Add lid to skillet and cook mixture, stirring occasionally until tender, about 20 minutes.

Spoon skillet mixture into a large oblong baking dish or pan.

Roll pie crust sheet into a rectangle on a lightly floured surface.  Cut into 1-inch wide strips.  Arrange strips in a lattice pattern over the casserole.  Bake at 375 until the filling is bubbly and the pastry is lightly browned, about 20 minutes.

You can lower the carbs by eliminating the corn, if necessary.

Yield: 6 to 8 servings.

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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

BEEF AND PORK STUFFED CABBAGE ROLLS

1 medium to large head of cabbage

1 lb lean ground beef
1 lb lean ground pork (NOT SAUSAGE)
3/4 cup brown rice, uncooked
2 small onions or 1 medium onion, chopped
pinch of salt
pepper to taste
1 tbsp dill
1/2 pint reduced-fat sour cream
3 tbsp white whole wheat flour
1 small can tomato paste
1/2 tsp salt
2 tbsp Splenda granular
Remove the core of the cabbage; place the cabbage in a large pot of boiling water. Parboil the cabbage until you can peel the leaves off one at a time. Lay the leaves on a paper towel or clean tea towel to drain.

Mix together the ground beef, ground pork, rice, onions, pinch of salt and pepper. Place some of the mixture onto each of the cabbage leaves, leaving enough cabbage leaf to roll it over the mixture, envelope fashion; secure with toothpicks.

Place the cabbage rolls in a large pan and cover with boiling water. Add the dill to the water and bring water back to a boil. Cook rolls for 1 hour. Remove the rolls from the pan using a slotted spoon. In a medium bowl stir together the sour cream, flour, tomato paste, 1/2 tsp salt, and the Splenda. Stir this mixture into the pan from which you removed the cabbage rolls. After the mixture is mixed in well, add the cabbage rolls back to the pan and heat for about 10 minutes.

REMOVE TOOTHPICKS BEFORE SERVING!

 

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HAMBURGER BEANS

1 tbsp butter

1 lb lean ground beef
2 cans pork and beans
1 can red kidney beans, drained
1 cup catsup
1/2 cup cold water
2 tbsp prepared mustard
2 tsp apple cider vinegar
1 envelope onion soup mix

Preheat oven to 400 degrees.

In a skillet, melt the butter over medium-high heat. Add the ground beef and cook, stirring to crumble, until browned. Drain off any excess fat.

In a large mixing bowl combine the pork and beans, kidney beans, catsup, water, mustard, vinegar, and onion soup mix together until well blended. Add the drained ground beef and stir to combine.

Pour the mixture into a casserole dish that has been sprayed with nonstick cooking spray. Bake at 400 degrees approximately 25 minutes or until hot and bubbly.

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ROASTED KIELBASA AND VEGETABLES

3 medium sweet potatoes, peeled and cut into 1-inch pieces

1 large sweet onion, cut into 1-inch pieces

4 medium carrots, cut into 1-inch pieces

2 tbsp olive oil

1 lb smoked kielbasa or polish sausage, cut into 1-inch pieces

1 medium yellow summer squash, cut into 1-inch pieces

1 medium zucchini, cut into 1-inch pieces

1/4 tsp salt

1/4 tsp pepper

Dijon mustard, optional

Preheat oven to 400-degrees.

Divide potatoes, onions, and carrots between two greased 15x10x1-inch baking pans. Drizzle with oil and toss to coat. Roast 25 minutes, stirring occasionally.

Add kielbasa, squash and zucchini to pans; sprinkle with salt and pepper. Roast 15-20 minutes longer or until vegetables are tender. Transfer to a serving bowl and toss to combine.

Serve with Dijon mustard, if desired.

Yield: 6 servings

TOH 2013

CHICKEN CASSEROLE WITH ALMOND TOPPING

2 cooked chicken breasts, shredded

1 cup celery
1 cup minute brown rice, cooked according to pkg directions
1 can low-fat cream of chicken soup
1 tbsp lemon juice
1 tbsp minced onion
3/4 cup olive oil mayonnaise

Preheat oven to 350 degrees.

Mix the above ingredients together until well combined.  Spread mixture in a casserole dish that has been sprayed with nonstick cooking spray.

1/2 cup slightly crushed corn flakes
3/4 cup slivered almonds
1/3 cup butter, melted

Combine the corn flakes and almonds; stir in the melted butter.  Sprinkle mixture over the top of the casserole.

Bake at 350 degrees for 45 to 60 minutes until the casserole is bubbly and the topping is lightly browned.

Note:  By using brown rice and almonds with the chicken in this casserole, it becomes more diabetic-friendly. To make it even more diabetic friendly substitute cauliflower rice. Avoid using white rice and do not replace mayonnaise with salad dressing as it has added sugar.

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TUNA NOODLE CASSEROLE

By eliminating the refined grains in regular pasta and all-purpose flour and the fat in the milk most diabetics can enjoy this when they want a comfort food meal. Serve with a green salad or steamed broccoli and leave off any bread.

7-oz uncooked whole-grain or your favorite low-carb pasta
2 tbsp butter
3/4 cup chopped onion
1/2 cup thinly sliced celery
1/2 cup chopped red bell pepper
2 tbsp white whole-wheat flour 

1 tsp salt
1/4 tsp pepper
1 1/2 cup fat-free milk
1 can (6-oz) albacore tune in water, drained
1/2 cup grated Parmesan cheese, divided

Preheat oven to 375 degrees.
Spray an 8-inch square baking dish with nonstick cooking spray.

Cook pasta according to the package directions (do not overcook). Drain and set aside.

Melt the butter in a skillet over medium heat; add onion and cook for 3 minutes. Add the celery and red bell pepper; cook, stirring, for another 3 minutes. Sprinkle the flour, salt and pepper over the vegetables. Cook, stirring, another minute. Stir in the milk and cook, stirring, until thickened; remove from heat.

Add the pasta, tuna, and half the cheese to the skillet mixture; stir until pasta is well coated. Pour into the prepared baking dish and sprinkle with the remaining cheese.

Bake at 375 degrees, uncovered, 20 to 25 minutes or until hot and bubbly.

Yield: 4 servings

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EASY BEEF GOULASH

1 1/2 cups uncooked whole-grain spiral pasta (or your favorite low-carb pasta)

1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

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MASHED POTATO AND SAUSAGE BAKE

I know this doesn't sound like a diabetic recipe, but it really is okay for most diabetics when you just need some 'meat and taters'! You will see from the nutritional information at the end of the recipe that diabetics can enjoy this dish on occasion.

5 medium potatoes, peeled and quartered
Water to cover potatoes
1/2 cup light sour cream
1/4 cup low-sodium chicken broth
1 lb fully cooked kielbasa, sliced
1/2 lb fresh mushrooms, sliced
1 cup chopped onion
1 garlic clove, minced
1/4 cup reduced-fat cheddar cheese
1 tsp dried parsley flakes
1 tsp dried oregano

Preheat oven to 350 degrees.

Place potatoes in a saucepan and cover with water; bring to a boil and reduce heat. Cover and simmer until potatoes are very tender, about 20 minutes. Drain potatoes well and transfer to a mixer bowl. Add the sour cream and broth to the potatoes and beat on low speed until smooth.

In a skillet, cook the sausage, mushrooms, onion and garlic until veggies are tender.

Spray a 9-inch loaf pan or 8-inch square pan with nonstick cooking spray. Spread half the mashed potatoes over bottom of the pan; top with the sausage/veggie mixture. Add the remaining half of the potatoes. Sprinkle the cheese, parsley, and oregano over the top.

Bake at 350 degrees 10-15 minutes until cheese melts and top is lightly browned.

Yield: 7 servings (Only 1 serving for diabetics!)
Per serving: 210 calories, 22 g carbs, 15 g protein
Diabetic Exchanges: 1 1/2 meats, 1 starch, 1 vegetable

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BEANS WITH KIELBASA

1 large onion, chopped

1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Sauté veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein (remember beans are good carbs and also contain protein)
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

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DOWN HOME CHICKEN 'N' BISCUITS CASSEROLE

Most diabetics (who have controlled blood sugar) can enjoy this old-fashion type chicken and biscuits casserole once in a while. Remember, one of the most important things for a diabetic is quantity. This recipe makes eight servings. A diabetic should only have one serving. This casserole contains meat, vegetables, dairy and bread. No need to add more items to your meal. If you want to add to this meal, I suggest a small green salad.

1 medium onion, chopped
2 tsp olive or coconut oil
1/4 cup white whole-wheat flour (Or use almond flour)

1/2 tsp dried basil
1//2 tsp dried thyme
1/4 tsp black pepper
2 1/2 cups fat-free milk
1 tbsp Worcestershire sauce
1 pkg (16-oz) frozen mixed vegetables
2 cups cubed cooked chicken
2 tbsp grated Parmesan cheese

Sauté onion in the oil in a saucepan until tender. Stir in the flour, basil, thyme, and pepper until well blended. Gradually stir in the milk and Worcestershire sauce until mixture is smooth. Bring to a boil and boil 2 minutes. Stir in the vegetables, chicken, and cheese; reduce heat to low while you make the biscuits.

Preheat oven to 375 degrees.
Grease an oblong 2 1/2-quart baking dish; set aside.

Biscuits:
3/4 cup white whole-wheat flour (I recommend this flour. If you have an alternative that works good for you, by all means use it.)
1/4 cup all-purpose flour (Or almond flour)
1 tbsp Splenda Granulated (or sugar, if you can tolerate it)
1 1/2 tsp baking powder
1/4 tsp salt
1/3 cup fat-free milk
3 tbsp olive oil
1 tbsp minced fresh parsley

Combine flours, Splenda, baking powder, and salt in a bowl. In a separate small bowl, combine milk, oil and parsley; stir into the flour mixture just until combined.

Transfer the hot chicken mixture to the prepared baking dish. Drop biscuit dough by rounded tablespoonfuls, making 8 biscuits, onto the hot chicken mixture.

Bake at 375 degrees for 30 to 40 minutes until biscuits are lightly browned and chicken mixture is bubbly.

Yield: 8 servings
Per serving: Approximately 240 calories, 30 g carbs to 13 g protein.
Diabetic exchanges: 2 starch, 1 meat, 1/2 fat

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MIXED BEAN CASSEROLE

1 lb lean ground beef, turkey or chicken (your choice)

1/2 cup chopped onion

2 tbsp + 2 tsp Splenda Brown Sugar Blend (or equivalent of your favorite sweetener)

1 tsp dry mustard

1 can pork & beans, undrained

1 can kidney beans, drained and rinsed

1 can navy beans, undrained

1 can green lima beans, drained

1/2 lb bacon, chopped

1 tsp salt (optional)

1/2 cup catsup

2 tsp vinegar

Brown beef, turkey or chicken, bacon and onion. Drain well. Add the Splenda, mustard, salt, catsup and vinegar, mix well. Add all the beans and mix lightly. Spray a large casserole dish with nonstick cooking spray. Pour mixture into the casserole dish and bake uncovered at 350-degrees. Stir before serving and garnish as desired.

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Yes, beans are carbs. They are also protein and fiber. Do not avoid beans because you are a diabetic.