SWEET POTATO CASSEROLE WITH SPLENDA

4 medium sweet potatoes

3/4 cup Splenda or Stevia Granulated

1/2 cup evaporated milk

2 tsp grated orange rind

1/4 cup fresh orange juice

2 tsp vanilla extract

1 egg, lightly beaten

1/2 cup whole-wheat flour (or your favorite no/low carb flour)

3 tbsp butter, melted

1 cup panko breadcrumbs

1/2 cup finely chopped pecans

2 tbsp butter, melted

3 tbsp sugar-free maple-flavored syrup

Preheat oven to 375 degrees.

Place the sweet potatoes on a baking sheet and bake for 1 hour or until done.  Cool to the touch; peel and mash.  Reduce oven temperature to 350 degrees.

Lightly grease or spray a 9 x 13-inch baking dish; set aside.

Combine the mashed sweet potatoes, Splenda, evaporated milk, orange rind and juice, vanilla extract, egg, flour, and 3 tablespoons of melted butter together.  Beat at medium speed with an electric mixer until smooth.  Spoon the mixture into the prepared baking dish.

In a small bowl combine the panko crumbs, pecans, 2 tablespoons melted butter and the maple-flavored syrup together.  Sprinkle this mixture over the sweet potato mixture. 

Bake for 1 hour at 350 degrees.

Yield: 14 servings.

Serve with a lean protein item.

the 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

EASY CHEESY ZUCCHINI BAKE

2 medium-sized zucchinis, cut in slices or half-moon slices

2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Preheat oven to 350F/180C.  Spray an 8" x 8" baking dish with olive oil or non-stick spray.  Wash the squash and cut in slices or half-moon slices.  Wash basil, spin dry or dry with paper towels and finely chop.  Slice green onions.

Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed.  Season with salt and fresh ground black pepper.  Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.

When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated cheese.  Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked.  Serve hot.

This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!

recipe and photo from kalynskitchen.com several years ago

AUTHOR KAREN KINGSBURY'S NO CARB SPAGHETTI

* Spiralize 6-8 zucchini

* Sautée in 4 T butter
* Separate pan - Brown 2-3 lbs of grass fed beef. Drain fat. Season. 
* Combine cooked zuchinni "noodles" and cooked beef.
* Add 2 jars no-sugar organic pasta sauce.
* Place mixture in casserole dish
* Sprinkle grated cheese on top
* Bake at 350 - 30 minutes.
(Ok - not No Carb. But less than 2 carbs per Cup ... 😀)

Note: I got this from Karen Kingsbury's fb page a few years ago. Yum!

SCALLOPED PORTOBELLO & CAULIFLOWER

1 large head cauliflower, broken into florets (around 7 cups)

1 lb sliced baby portobello mushrooms

3/4 cup water

6 tbsp butter, divided

4 shallots, finely chopped

1/4 cup flour

1/2 tsp salt

1/4 tsp paprika

1 1/4 cups half-and-half cream

3/4 cup shredded white cheddar cheese

1/4 cup panko breadcrumbs

Preheat oven to 350-degrees. Place 1-inch of water and cauliflower florets in a stockpot and bring to a boil. Cook, covered, 7 to 10 minutes or until tender. Drain.

In a large saucepan, combine mushrooms and water, bring to a boil. Reduce heat and simmer, covered, 10 minutes. Drain. reserving 1/3 cup of the liquid.

In the same saucepan, heat 3 tablespoons of the butter over medium heat until hot. Add the shallots and the drained mushrooms. Cook mixture, while stirring, until shallots are tender and lightly browned. Stir in the flour, salt and paprika until blended then gradually stir in the cream and the reserved mushroom liquid. Bring to a boil stirring constantly. Cook, stirring for 2 to 3 minutes or until thickened.

Place cauliflower in a greased 11x7-inch dish and cover with mushroom sauce. Sprinkle with cheese, then breadcrumbs. Dot with the remaining butter. Bake, uncovered, 35-40 minutes or until bubbly and golden brown.

Yield: 8 servings Per serving: 169 cal, 8g fat (5g sat), 275 mg sodium, 17g carbs, 3g fiber, 9g protein

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BACON HASH BROWN CASSEROLE

We diabetics have to watch it when it comes to potatoes.  Since potatoes are one of my favorite foods I am always looking for ways I can enjoy them without spiking my blood sugar levels.  This recipe has 8 grams protein to 24 grams of carbs per serving.  That barely meets the recommended carb to protein ratio but that is good enough for me!

1 carton (16-oz) fat-free sour cream or plain Greek yogurt
1 can reduced-fat condensed cream of chicken soup
1/4 tsp garlic powder
2 tsp hot sauce
3/4 cup thinly sliced green onions
1 1/2 cups shredded reduced-fat cheese of your choice (I prefer Mexican Blend)
4 slices bacon, cooked crisp, drained, crumbled
1 bag (32-oz) frozen Southern-style hash brown potatoes, thawed

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking dish or pan and set aside.

Combine the sour cream, soup, garlic powder, and hot sauce in a very large mixing bowl.  When combined, add the onions, cheese, bacon, and potatoes.  Transfer mixture to the prepared baking dish.

Bake at 350 degrees for approximately 1 hour until casserole is bubbly and heated through.

Yield: 12 servings

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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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SPICED PUMPKIN BAKE

Pumpkin is healthy and should be a year-round part of your diet. Too often we consider pumpkin to be a Fall or holiday food. Canned pumpkin is in the grocery store year-round so enjoy it often.

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

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VEGETABLE STRATA

4 cups whole-grain bread cubes (or your favorite low/no carb bread)

1 cup onion
1 lb fresh asparagus, trimmed and cut into 1-inch pieces
2 cups fresh baby spinach
6 large eggs
1 cup fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1/2 cup fresh sliced mushrooms
2 plum tomatoes, sliced thin
1/2 cup reduced-fat feta cheese
1/4 cup snipped fresh basil

Spray a rectangular 2-quart baking dish with nonstick cooking spray. Place half of the breadcrumbs over the bottom of the dish.

In a medium sauce with a lid, cook the asparagus and onion in a small amount of water 2 to 3 minutes. Stir in the spinach and immediately drain well. Spoon half of the mixture over the bread in the dish. Sprinkle the mushrooms over the mixture. Top with the remaining bread cubes and the remaining asparagus mixture; set aside.

In a large mixing bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture evenly over the ingredients in the baking dish. Using the back of a large spoon, gently press down the layers. Arrange the tomato slices over the top and sprinkle with the basil and cheese. Cover with foil and refrigerate at least 4 hours but up to 24 hours.

Preheat oven to 325 degrees. Bake covered for 30 minutes. Remove the foil and bake another 40 minutes or until the center reads 180 degrees on a food thermometer. At this point you will notice some liquid standing in the center, but it will be absorbed while the mixture is standing to cool. Allow to stand on a wire rack for 10 to 15 minutes before serving.

Yield: 6 servings This recipe has 2/3 as many proteins as carbs making it a good diabetic choice.

Note: I do not have a picture of this dish, but the file photo below is a close representation.

SWEET POTATO CASSEROLE FOR DIABETICS

Diabetics do not have to skip the sweet potato casserole; they just have to make it a little differently.

4 cups mashed sweet potatoes (cook your own to avoid the sugary canned ones)

2 eggs, beaten

1 cup Splenda Granular (or an equivalent amount of your favorite sugar substitute)

1/2 cup unsalted butter

1 tsp vanilla extract

1/3 cup low-fat evaporated milk

Topping:

1/4 cup Splenda Brown Sugar Blend

1/4 cup white whole wheat flour or almond flour

2 1/2 tbsp unsalted butter

1/2 cup chopped pecans

Combine mashed sweet potatoes, eggs, Splenda, butter, and milk; pour into a greased casserole dish.

Combine the Splenda Brown Sugar Blend and flour; cut in butter until mixture is crumbly. Stir in the pecans and sprinkle over the sweet potato mixture.

Bake at 350 degrees 30-35 minutes until browned and bubbly.

Remember, quantity is key for diabetics. One serving per meal.

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CHEESY CAULIFLOWER CASSEROLE

8 cups (1 large head) cauliflower florets

1 strip thick bacon, diced

2 tbsp minced shallots

1 tbsp flour

1 1/4 cups whole milk

1/2 tsp Dijon mustard

1/2 cup shredded cheddar cheese

1/2 cup Gruyere cheese

2-oz cream cheese, diced

1-oz blue cheese, crumbled

The following spices to taste: Salt, black pepper, cayenne pepper, freshly grated nutmeg

4 tbsp parsley

1 cup fresh breadcrumbs

1 tbsp butter, melted

Preheat oven to 375-degrees.

Coat a 2-qt casserole dish with nonstick cooking spray.

Blanch cauliflower in a large pot of boiling salted water until crisp-tender, about 5 minutes. Drain well, pat dry.

Cook bacon in a saucepan over medium heat until crisp. Transfer to a paper-towel-lined plate to cool; mince and set aside for the breadcrumbs. Add shallots to the pan drippings and sauté until soft, about 1 minute.

Whisk the flour into the pan and cook 1 minute. Slowly whisk in the milk and Dijon mustard. Bring to a simmer, whisking frequently; cook 1 minute. Reduce heat to low, whisk in Cheddar until melted, then whisk in Gruyere, cream cheese and blue cheese, consecutively, adding more when the previous cheese is melted. Season with the spices listed. Remove from heat.

Stir in the parsley and cauliflower; transfer to the prepared dish.

Combine breadcrumbs, butter and bacon in a bowl. Season with salt and pepper, if desired. Sprinkle mixture over the casserole and bake 20 minutes or until bubbly.

Heat broiler with the rack 6 to 8 -inches from the heat element and broil casserole until breadcrumbs are golden brown, 1 to 2 minutes. Remove from broiler and let rest about 10 minutes. Sprinkle with additional parsley, if desired.

Yield: 8 servings

Per serving: 197 calories, 12g total fat (7g sat), 38mg cholesterol, 255 mg sodium, 12g carbs, 2g fiber, 10g protein

file photo similar recipe for reference

CREAMY BROCCOLI-BACON BAKE

6 cups small broccoli florets

2 carrots, sliced
8-oz cream low-fat cream cheese spread*
2 tbsp milk
1 tsp garlic powder
2 green onions, sliced
3/4 cup low-fat shredded cheddar cheese
4 slices bacon, cooked and crumbled

Preheat oven to 425 degrees.

Drop broccoli and carrots into a pan of boiling water; cook until crisp tender, about 3 minutes. Drain, reserving 1/4 cup of the cooking water.

Meanwhile, combine the cream cheese spread, milk, and garlic powder together until blended.

Return drained broccoli/carrots to saucepan and stir in the cream cheese mixture and onions. Add some of the reserved water if needed to coat all the vegetables.

Spray a 2-quart casserole dish with nonstick cooking spray and transfer broccoli mixture to the dish. Sprinkle the shredded cheese and bacon over the top. Cover the casserole and bake approximately 25 minutes or until heated through. Remove cover for the last 5 minutes of cooking.

Yield: 8 servings
*I recommend using 1/2 to 3/4 this amount for diabetics.
Note: This is a Kraft recipe I have changed to make it diabetic-friendly.

Kraft photo

BAKED SQUASH CASSEROLE

2 1/2 lbs medium-size yellow squash

1 egg, beaten
1/2 cup whole-wheat bread crumbs + additional for topping
4 tbsp butter
1 tbsp Splenda granulated
1 tbsp chopped onion
dash of freshly ground black pepper

Preheat oven to 350 degrees.
Spray a 2-quart casserole dish with nonstick cooking spray or grease lightly; set aside.

Cut tips off the squash and cut each into 4 pieces. Place in a large saucepan and cover with boiling water; cook until tender. Drain in a colander and mash in a mixing bowl. Add the egg, 1/2 cup bread crumbs, butter, Splenda, onion and pepper; combine well.

Transfer mixture to the prepared casserole dish and cover top lightly with bread crumbs. Bake at 350 degrees for 20 to 25 minutes until lightly browned.

NOTE: This is a side dish that should be served with a protein item.

File Photo

VEGGIE-BEEF RAGOUT

4 cups uncooked whole-wheat spiral pasta OR your favorite low-carb pasta (will change nutritional info)

1 lb very lean ground beef
1 large onion, chopped
3 garlic cloves, minced
2 cans (14.5-oz each) Italian diced tomatoes, undrained
1 jar (24-oz) low-sugar meatless spaghetti sauce
2 cups finely chopped fresh kale
1 pkg (9-10 oz) frozen peas, thawed
3/4 tsp garlic powder
1/4 tsp pepper
Grated Parmesan cheese, optional

Cook pasta according to the package directions.

Meanwhile, in a Dutch oven or very large saucepan, cook beef, onion, garlic cloves over meat heat until the meat is no longer pink. Stir mixture during cooking to break up the beef into small crumbles; drain in a colander.

Return beef mixture to pan and stir in the tomatoes, spaghetti sauce, kale, peas, garlic powder and pepper. Bring mixture to a boil, reduce heat and simmer, uncovered 8 to 10 minutes.

Drain the pasta and stir it into the sauce mixture.

Serve with a sprinkling of the grated Parmesan, if desired.

Yield: 8 servings
Per Serving of 1 12 cups without cheese: 302 calories, 5 g fat (2 g sat), 35 mg cholesterol, 837 mg sodium, 43 g carbs (less is using low carb pasta), 7 g fiber, 20 g protein.
Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetables

The idea for this recipe came from an old Healthy Cooking magazine.

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MOLLY'S GREEN BEAN CASSEROLE

Yes, I do know that diabetics should eat fresh vegetables more than vegetable casseroles. Having said that, here is a recipe I found on the internet years ago after I was diagnosed with diabetes. It is much healthier than the traditional green bean casserole and is okay for us from time to time.

6 cups blanched frenched green beans ( I don't French cut mine, I just break them then cook a little bit more than just blanched)

1pint sour cream (we diabetics need to use low-fat)

2 tablespoons water

1 teaspoon crushed red pepper flakes

4 strips bacon, fried crisp and broken into pieces

1 teaspoon Worcestershire sauce

pepper, to taste

2 cups Parmesan, grated

4 ounces sliced mushrooms, browned in a bit of butter

3 green onions, chopped

Preheat oven to 350 degrees F.

Mix sour cream, Worcestershire sauce, 1½ cups of the Parmesan cheese, pepper flakes, and pepper.

 Stir in bacon, mushrooms, and green onions.

Add green beans and mix thoroughly.

Pour green beans in a 9 x 13-inch casserole dish which has been buttered.

Top with the rest of the Parmesan.

Bake until top begins to brown, 20 to 30 minutes.

If the green beans are bubbling, but the cheese isn't browning, turn it on broil for just a second. Let set for 10 to 15 minutes before serving.

Note: I believe I got this from RecipeLion but it has been so long I could be wrong.

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LOADED CAULIFLOWER

1 large head of Cauliflower cut into bite size pieces (approx 6 cups)

6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)
6 Tbs chopped Chives
1/2 cup Mayonnaise made with olive oil
1/2 cup low-fat Sour Cream or plain yogurt
2 cups Colby Jack Cheese (Best to use low-fat cheese.)
8 oz container sliced mushrooms 

Preheat oven to 425°
Lightly spray an oblong casserole dish with nonstick cooking spray; set aside.

In a large pot boil water and cook Cauliflower for 8 - 10 minutes, drain and let cool.
In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3 tbs chives, 1 cup of cheese, mushrooms and cauliflower: mix well. Place a in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3 T chives and serve.

Note: A friend gave me this recipe and I reworked it a little to make it more diabetic-friendly. Even better, cut back on the cheese if you want.

JALAPENO CORN CASSEROLE

Remember to serve with a protein source as corn is one of the sweeter vegetables.

2 (3-oz each) low-fat cream cheese, softened
1/8 cup fat-free milk
1/4 cup butter
2 cans shoe peg corn, drained
1 small can chopped jalapenos, drained
1/4 cup red bell pepper, finely chopped

Preheat oven to 325 degrees.
Lightly spray casserole dish with nonstick cooking spray; set aside.

In a medium saucepan, heat the cream cheese, milk, and butter over low heat until butter and cream cheese are dissolved. Stir in the corn, jalapenos, and pepper; mix together well.

Pour mixture into the prepared casserole dish and bake at 325 degrees for 30 minutes.

Note: File Photo

LOW-SUGAR SWEET POTATO CASSEROLE

This casserole uses Splenda for those who avoid sugar.  This recipe is for diabetics or anyone who avoids sugar.

2 cans (18-oz each) sweet potatoes*, drained & mashed
1/3 cup butter, melted
2 tbsp Splenda Granulated
1 tbsp Splenda Brown Sugar Blend
1 tbsp orange juice
2 large eggs, beaten
1/2 cup milk

In a large bowl, mix the sweet potatoes, butter, Splenda granulated, Splenda Brown Sugar Blend together.  Beat in the orange juice, eggs, and milk.

Lightly spray the crock of the slow cooker or crockpot and transfer mixture to the cooker.

Topping:
2 tbsp + 2 tsp Splenda Brown Sugar Blend
1/3 cup chopped pecans
2 tbsp white whole-wheat flour
2 tbsp butter, melted

Combine the Splenda, pecans, and flour.  Add the melted butter stirring until combined.  Spread topping over the sweet potato mixture.

Place lid on cooker and cook on high setting for 3 to 4 hours.

Serves 6

*I recommend diabetics be careful not to purchase sweet potatoes in heavy syrup or preferably cook and mash fresh sweet potatoes.

File Photo

APPLE 'N' BEEF BEAN BAKE

1 lb ground beef or lean ground turkey

2 medium onions, chopped

2 cans (16-oz each) baked beans, do not drain

3 medium-sized tart apples, diced

2/3 cup ketchup

1 1/2 tbsp Splenda Brown Sugar Blend (or equivalent of your favorite brown sugar sweetener)

1 tbsp prepared mustard

1 tsp rubbed sage

1/4 tsp black pepper

In a large skillet, cook beef and onions over medium heat until meat is no longer pink; drain, rinse, drain. Stir in the remaining ingredients and transfer to a greased 3-qt baking dish. Bake, uncovered, at 350-degrees 40 to 45 minutes or until the apples are tender.

I suggest this as a side dish to a lean protein item.

Yield: 8 to 10 servings

 

This is a file photo for reference. It is not this exact recipe.

GREEN BEAN BAKE

When you crave something more than 'plain old green beans' give this recipe a try. It is also good for holiday meals rather than the traditional 'soup' green bean casserole.

4 tbsp butter, divided
2 tbsp white whole wheat flour or almond meal flour
1 tsp salt, optional
freshly ground black pepper, to taste
1 tsp Splenda or your favorite sweetener
1 tbsp grated onion
3/4 cup low-fat sour cream
2 cans (14.5-oz each) French-style green beans, no salt added 
1 cup part skim mozzarella cheese, grated
3/4 cup cornflakes cereal, crushed

Preheat oven to 350 degrees.

Melt 2 tablespoons of the butter in a 2-quart saucepan over medium heat. Stir in the flour, salt, pepper, Splenda, and onion. Add the sour cream and simmer 1 to 2 minutes or until thickened. Fold in the green beans.

Spray and 1 1/2-quart casserole dish with nonstick cooking spray. Layer the bean mixture and the cheese in the dish, ending with cheese on top.

Melt the remaining 2 tablespoons of butter and pour over the top of casserole. Sprinkle the cornflakes over the top.

Bake uncovered at 350 degrees for 30 minutes.

Yield: 4 to 6 servings.

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