ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry

1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture. 

Yield: 4-servings
Per serving: 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

ACORN SQUASH WITH APPLES& & NUTS

1 acorn squash, cut* into 4 pieces, seeds removed

1 large Granny Smith apple, peeled, cored, diced

3/4 tsp Splenda brown sugar blend

1 tbsp butter, melted

1 tbsp chopped pecans or walnuts

1/4 tsp salt

1/4 tsp ground cinnamon

Place squash pieces in a slow cooker, peel side down.

In a small bowl, combine apples, Splenda brown sugar, butter, nuts, salt, and cinnamon. Scoop evenly into the squash wedges. Cover and cook on low setting 5 hours or half that on high setting. Squash is ready when skin begins to pucker and the flesh is fork tender.

*Before attempting to cut squash, place in microwave and cook on high 1 to 2 minutes. This will soften the skin so cutting will be easier.

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CILANTRO-PICKLED RED ONION

1/2 cup apple cider vinegar

1 tbsp granulated Splenda or your favorite sugar substitute

1 tsp kosher salt

1 garlic clove, halved

1 large red onion, sliced thin (2 cups)

2 tbsp roughly chopped fresh cilantro

1 tbsp extra-virgin olive oil

Combine vinegar, 1/2 cup water Splenda, salt, and garlic in a 16-oz jar, cover tightly with lid. Shake until Splenda is dissolved.  Add onion, cover with lid and let stand at least 20 minutes.

May be refrigerated up to two weeks. Just before serving, drain and toss with the cilantro and olive oil.

Yield 8 servings

This is a recipe I saw in Real Simple a few years ago and redid it to be more diabetic-friendly. The photo is theirs.

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BROCCOLI WITH ORANGE CREAM SAUCE

1 1/2 lbs fresh broccoli, cut into florets

6 oz fat-free cream cheese, cubed
1/4 cup fat-free milk
1/4 tsp thyme
1/4 tsp salt
1/4 tsp grated orange peel
1/4 cup unsweetened orange juice
2 tbsp chopped walnuts

Steam broccoli for 6 to 8 minutes or until crisp-tender. Meanwhile, in a small saucepan, combine the cream cheese, milk, thyme, salt and orange peel. Cook and stir over low heat until blended. Stir in orange juice until combined. Place broccoli in a serving dish; top with the orange sauce and sprinkle with nuts.

Yields 6 servings 3/4 cup each =126 calories, 14 g carbs, 12 g protein

Midwest Living photo for reference only

TANGY MARINATED FRESH BROCCOLI

3 bunches fresh broccoli

1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices if desired.

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BROCCOLI AND CARROTS IN LEMON BUTTER

1 lb peeled baby carrots

2 lb broccoli florets
4 tbsp butter
1 bunch scallions, white & green separated
1/2 cup chicken stock
1 tbsp grated lemon zest
1/2 tsp salt
1/2 tsp pepper
3 tbsp lemon juice

Bring a large pot of lightly salted water to a boil; add the carrots and cook 5 to 7 minutes or until crisp tender. Using a large slotted spoon, remove the carrots.  Place carrots in a large colander in the sink and run cold water over the carrots to stop the cooking.  Allow to sit and drain.

Return the carrot water to a boil; add the broccoli and cook about 5 minutes or until crisp tender.  Add to the colander with the carrots and run cold water overall.  Allow carrots/broccoli to drain well.

Melt the butter in a large saucepan or Dutch oven.  Add the white of the scallions and stir over medium heat for a couple of minutes until soft.  Add the broth, lemon zest, salt, and pepper.  Bring to a boil; add the carrots and broccoli along with the green of the scallions.  Toss and cook until heated through.  Drizzle with the lemon juice, tossing to coat.

Yield: 12 servings

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ITALIAN PEAS

2 tbsp olive oil

3/4 cup chopped onion

2 garlic cloves, minced

1 lb frozen green peas

1/4 cup low-sodium chicken broth

1/2 tsp salt (I recommend only 1/4 tsp)

1/4 tsp black pepper

Heat oil in a lidded skillet over medium heat. Cook onion and garlic, stirring, until onion is translucent, about 5 minutes. Add the frozen peas, broth, salt and pepper. Cover and cook until peas are tender, about 10 minutes.

Yield: 6 servings

Per 1/2-cup serving: 108 calories, 4.8g fat (0.7g sat), 4.3g protein, 12.6g carbs, 3.8g fiber, 279mg sodium, 0g cholesterol

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SAUTEED BRUSSELS SPROUTS WITH BACON & ONIONS

2 1/2 lbs Brussels sprouts, trimmed

4 slices bacon, cut up
1 tbsp extra-virgin olive oil
1 large onion, diced
4 sprigs thyme or savory + 2 tsp leaves, divided
1 tsp salt
Freshly ground black pepper to taste
2 tsp lemon juice, optional

Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook in the boiling water until barely tender, 3 to 5 minutes; drain.

Meanwhile, cook the bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, about 3 to 6 minutes. Using a slotted spoon, remove to a paper towel to drain. Pour out the bacon fat, leaving 1 tablespoonful.

Add the oil to the pan and heat over medium heat; add onion and cook, stirring often, until soft but not browned. Reduce heat if necessary to keep from browning, should take about 4 minutes.

Stir in thyme sprigs, salt and pepper. Increase heat to medium high; add sprouts and cook, tossing or stirring occasionally, until tender and warmed through. This should take about 3 minutes. Remove the herbs; add bacon and thyme leaves. Also add lemon juice, if using, and toss to coat sprouts.

Yield: 10 (approximate 3/4 cup) servings

Recipe and photo from Eating Well a few years ago.

HEALTHY BASIL BROCCOLI

1 bunch of fresh broccoli

2 tbsp extra-virgin olive oil
pinch of red pepper flakes
1 tbsp fresh lemon juice
1/4 cup fresh basil, finely chopped
sea salt
1 tbsp finely chopped garlic
1/2 cup quartered cherry tomatoes*
2 tsp lemon zest

Bring a large pot of water to a boil. 

Cut the broccoli florets off the stalks and peel the stems.  Cut stems into bite-sized pieces.

Add a pinch of the sea salt and the broccoli to the boiling water and blanch for 30 seconds. Drain and run cold water over the broccoli to stop the cooking process - broccoli should still retain its bright green color.

Heat the olive oil in a saute pan over medium heat.  Add the garlic and pepper flakes to the oil and sauté 30 seconds.  Add the tomatoes and a pinch of salt; sauté another minute.  Stir in the drained broccoli and 1/4 tsp of the sea salt, if needed; sauté 2 minutes.  Broccoli should still be firm.  Gently stir in the lemon juice, lemon zest, and the basil. 

*May substitute diced red bell pepper, if desired.

Serve immediately.
Leftovers may be stored in the refrigerator for 5 to 7 days in an airtight container.

Yield: 4 servings
Per serving: 125 calories, 7.7 grams total fat (1.1 saturated), 13 grams carbohydrates, 5 grams protein, 5 grams dietary fiber, and 125 mg sodium

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SWISS STEAK WITH RED POTATOES

1/4 cup white whole wheat flour

1/2 tsp salt
1/4 tsp black pepper
1 (1 to 1 1/4 lb) round steak
1 tbsp canola or olive oil
1 medium onion, sliced
1 small to medium green bell pepper, diced
1 can whole tomatoes, do not drain
1/4 to 1/3 cup water
1/2 tsp dried thyme
1 bay leaf
4 medium red potatoes, halved

Combine the flour, salt and pepper in a shallow dish or pie plate. Add the meat and coat on both sides, pounding flour into the meat.

Heat the oil in a large deep skillet or a Dutch oven; add meat and onion; brown meat on both sides. Add the bell pepper, tomatoes, water, thyme and bay leaf. Bring mixture to a boil; reduce heat to low and cover. Simmer 1 1/4 hours. Turn meat and add the potatoes. Continue to simmer until meat and potatoes are tender.

To serve, remove meat and potatoes to a serving platter and spoon sauce over all. Remove bay leaf before serving.

Yield: 8 servings of 1/8 of the meat and 1/2 a potato.

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GREEN BEANS WITH RADISHES

1 lb fresh green beans

2 tbsps thinly sliced green onion

2 tbsps butter

1 tsp lemon juice

1 tsp soy sauce

1 tsp liteup sliced radishes

Place beans in a large saucepan and cover with water, bring to a boil. Cook, uncovered, 8 to 10 minutes or until crisp-tender, drain. In a skillet, sauté onion in butter just until tender. Stir in the beans, lemon juice and soy sauce. Cook, stirring, the mixture until heated through. Just before serving, sprinkle with the radishes.

Yield: 4 servings

Per serving: 90 cal, 6g fat (4g sat), 16 mg chol, 118 mg sodium, 9g carbs, 4g fiber, 2g protein

Diabetic Exchanges: 2 vegetable, 1 fat

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SAUTEED GARLIC GREEN BEANS

2 1/2 - 3 lb fresh green beans, washed & trimmed

2 tbsp olive or canola oil
1 onion, sliced
3 to 4 garlic cloves, minced
1 tsp salt
1/2 tsp freshly ground black pepper

Place green beans in a saucepan and cover with water. Bring to a boil and cook for 5 or 6 minutes until crisp-tender. Drain and place beans in ice water to stop the cooking; drain well.

In a large skillet or sauté pan, heat the oil over medium heat. Add the onion and garlic and sauté 10 - 15 minutes or until they are tender and the onion starts to caramelize. Stir in the green beans, salt, and pepper; continue cooking another 3 to 5 minutes until beans are heated through and of desired tenderness.

Yield: 8 to 10 servings

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TURNIP GREENS

3/4 lb lean salt pork or bacon, diced

4 1/2 lbs fresh turnip greens, trimmed
1 1/2 cups water
1 large onion, chopped
1 tsp Splenda Granulated
1/2 tsp freshly ground black pepper

In a Dutch oven, fry the salt pork or bacon just until cooked thoroughly; drain, reserving the drippings. Return the meat and 2 tablespoons of the drippings to the pan.

Stir the remaining ingredients into the pan and bring to a boil. Reduce the heat, cover and simmer 45 minutes or until the greens are tender.

Yield: 8-10 servings

Variation: You can substitute fresh spinach for the turnip greens. Reduce the cooking time to 10 minutes or until tender.

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BROILED ZUCCHINI WITH ROSEMARY BUTTER

3 tbsp unsalted butter, softened

1/4 cup finely chopped green onions
1/2 tsp dried rosemary, crushed
1 tsp lemon juice
1/2 tsp lemon zest
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 medium-size zucchini

In a small bowl, combine all ingredients except the zucchini; set aside.

Slice zucchini lengthwise into 1/2-inch slices and place on a broiler pan that has been sprayed with nonstick cooking spray.

Broil zucchini 4-inches from the heat for around 10 minutes or until crisp tender. Turn occasionally during cooking. Remove from oven and immediately brush with the butter mixture before serving.

Yield: 4 servings
Per serving of 3 zucchini slices with 4 teaspoons of butter mixture = Approximately 100 calories, 5 g carbs, 2 g protein

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SESAME GREEN BEANS

1 lb fresh green beans, trimmed

1 to 2 tsp salt, according to taste
1 tbsp sesame seeds
2 tsp sesame oil
2 tbsp lite soy sauce
2 tbsp Splenda Granular
1 tbsp natural rice wine vinegar
Pinch of red pepper flakes

Place beans in a large part of boiling water, enough to cover, and add salt. Cook approximately 4 minutes or until crisp tender. Drain and place in ice water to stop the cooking process. Drain; pat dry and set aside.

In a large nonstick pan, sauté sesame seeds over low heat until golden. Remove seeds from pan and set aside.

Add the oil to the same pan and heat to very hot (not smoking); add the beans and saute until beans are hot, about 2 minutes.

Combine all remaining ingredients, except the sesame seeds, and add to the beans in the pan. Cook, stirring, until beans are coated and the sauce is hot. Sprinkle with the sesame seeds before serving.

Yield: 4 servings
Per serving: 70 calories, 9 g carbs (3 g fiber), 2 g protein, 250 mg sodium if using 2 teaspoons salt
Diabetic exchanges: 1 1/2 vegetable, 1 fat

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BROCCOLI FRITTERS

 1 bunch broccoli, cut into florets

2 lightly beaten eggs
2 lightly beaten egg whites
1/3 cup grated Parmesan cheese
2 tbsp flour
1/2 tsp salt, (optional, I suggest you omit)
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp canola oil
salsa for serving, optional
sour cream for serving, optional

Steam broccoli 3 to 4 minutes in a steamer basket until tender; coarsely chop and set aside.

In a large bowl, combine the eggs, egg whites, Parmesan cheese, flour, salt, garlic powder and pepper. Once combine, stir in the broccoli.

Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium heat. Drop the broccoli batter by 2 heaping tablespoonfuls into the hot oil and press to flatten. Cook, in batches, for 3 to 4 minutes on each side or until fritters are a golden brown; add remaining oil as needed. Drain the fritters on paper towels.

Serve as a side dish with meats or serve as appetizer/snacks with salsa and/or sour cream.

Yield: 6 servings of 2 fritters

Per serving (without salsa or sour cream): 129 calories, 8 g (2 g sat) fat, 8 g carbs, 8 g protein

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PARMESAN -GARLIC ROASTED VEGETABLES

3/4 lb carrots, julienned

2 zucchini (small in diameter), sliced into coins
3/4 lb fresh green beans, trimmed and rinsed
1/4 cup extra virgin olive oil
3/4 cup Parmesan cheese, grated
1/2 tsp freshly ground black pepper
1/4 to 1/2 tsp garlic powder, to suit taste

Preheat oven to 425 degrees.

Combine the vegetables with the oil and cheese in  large zip-top plastic food bag; shake to coat vegetables.

Lay the vegetables out on a baking sheet with sides and bake at 425 degrees for 10 minutes until crisp tender. Sprinkle with pepper and garlic powder before serving.

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POT ROAST WITH SWEET POTATOES

1 envelope dry onion soup mix (I also like to use onion-mushroom soup mix)

1 1/2 cups water
3/4 cup low sodium soy sauce
1 tbsp Splenda Brown Sugar Blend
1 tsp ground ginger
1 (3 to 3 1/2-lb) boneless beef roast
3 large sweet potatoes, peeled, cut into chunks
3 tbsp water
2 tbsp white whole-wheat flour

Preheat oven to 325 degrees.

In a large ovenproof Dutch oven, combine the soup mix, water, soy sauce, Splenda, and ginger; add the roast. Cover and bake at 325 degrees for 1 3/4 hour and 45 minutes.

Add the potatoes and bake, covered, for another 45 minutes to an hour until the meat and potatoes are tender. Remove the roast and potatoes to a warm serving platter and keep warm.

In a small cup, using a wire whisk, blend the water and flour together until smooth. Add mixture to the juices in the Dutch oven. Bring to a boil over high heat, stirring occasionally. Cook 2 minutes or until thickened. Serve with the meat and potatoes.

If you are having trouble controlling your blood sugar, omit the gravy.

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GARLIC-ROSEMARY-LEMON ROASTED CHICKEN AND POTATOES

1 fresh young roaster, giblets removed

3 garlic cloves, minced
Finely grated peel and juice of 1 lemon
2 tbsp olive oil
1 tbsp fresh rosemary
1 tsp cracked black pepper
1/4 tsp salt
6 medium-size red potatoes, halved or quartered

Preheat oven to 425 degrees.

In a medium bowl, mix the garlic, lemon juice and peel, oil, and spices.

Place chicken, breast side up, in a lightly oiled large roasting pan. Place the potatoes around the chicken. Drizzle the entire garlic mixture over the chicken and onto the potatoes.

Bake at 425 degrees 20 to 25 minutes per pound of the chicken or until the chicken is cooked through. A meat thermometer should read 180 degrees when inserted in the thigh. Stir potatoes once or twice to brown evenly.

Yield: 8 servings

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CORNY VEGETABLE SALAD

Corn can be a bit of a difficult vegetable for many diabetics. Here is a way to enjoy it in with other veggies rather than as a side by itself. Give this recipe a try if corn is too sweet for your body. See the nutritional stats at the end of the recipe. This should work for most diabetics as a side to a lean protein item.

1 pkg (10-oz) frozen corn
8 cups (approx. 2 lb) fresh broccoli florets
6 cups (1medium-size head) cauliflower florets
6 green onions, sliced
1 envelope ranch salad dressing mix
1 cup fat-free sour cream

Cook corn according to package directions, drain and cool.

In a large bowl, combine broccoli, cauliflower, onions, and the corn.

In a small bowl, combine the salad dressing mix with the sour cream; mix well to blend. Pour dressing over the vegetables and toss to coat. Cover and refrigerate at least two hours before serving.

Yield: 12-14 servings
Per 1 cup: 90 calories, 18 g carbs, 6 g protein, trace of fat
Diabetic Exchanges: 1 starch, 1 vegetable

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