SWEET AND SOUR BEEF AND CABBAGE

1 1/2 lbs lean ground chuck

1/2 cup chopped onion

1/2 cup sliced celery

1/2 cup chopped green bell pepper

2 tbsp dried parsley flakes

3/4 tsp salt

1/4 tsp garlic powder

1/4 tsp black pepper

1 medium head of cabbage, cored, cut into 6 wedges (I cut mine up rather than wedges)

1/2 cup tomato sauce

1/4 cup vinegar

1 tbsp Splenda brown sugar blend

In a large skillet, over medium heat, cook the ground chuck, onion, celery, and bell pepper until the meat is browned and the veggies are tender. Drain in a colander and rinse with hot water. Wipe the skillet with paper toweling to remove excess grease. Return the mixture to the skillet. Sprinkle the parsley flakes, salt, pepper and garlic powder over the mixture. Arrange the cabbage wedges over the mixture. Combine the tomato sauce, vinegar, and Splenda brown sugar blend; stir until well blended. Pour the sauce over the cabbage and meat mixture. Cover and bring the ingredients to a boil. Reduce the heat and simmer 15 to 20 minutes. Serve immediately while hot.

GRILLED EGGPLANT WITH MINT VINAIGRETTE

2 eggplants (1lb each), cut crosswise into 1/2-inch-thick slices

1/2 cup extra virgin olive oil

1 lemon

2 tbsp white wine vinegar

1/4 cup finely chopped shallots

1 tbsp finely chopped fresh mint, plus small leaves for garnish

Small square feta cheese, for shaving

Lay eggplant slices in a single layer on 2 baking sheets and sprinkle both sides with kosher salt. Set aside about 30 minutes, or until moisture beads on top of eggplant.

Prepare grill for medium-high heat. Rinse eggplant to remove excess salt and pat dry. Brush slices with 3 tablespoons of olive oil, coating both sides. Season with salt and pepper to taste. Working in batches, grill eggplant about 5 minutes per side, or until char marks form and eggplant is very tender. Transfer to platter as you finish each batch.

Meanwhile, grate zest of lemon into a small bowl. Halve lemon and squeeze 2 tablespoons of juice into the bowl. Whisk in vinegar, shallots, chopped mint and remaining 5 tablespoons oil. Season vinaigrette to taste with salt and pepper. Spoon vinaigrette over grilled eggplant and sprinkle with mint leaves. Using vegetable peeler, shave thin slices of feta over eggplant. Sprinkle with pepper and serve.

Yield: 4 servings Per serving: 372 calories, Fat 31g (6g sat), 286 sodium, 23g carbs, 10g fiber, 6g protein Diabetic Exchanges: 3 vegetable, 1/2 milk, 2 fat

recipe and photo Saturday Evening Post 2025

ROASTED GREEN BEANS WITH MUSHROOMS, BALSAMIC, AND PARMESAN

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

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

Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends aligned, then trim. Repeat with the other end.) Cut mushrooms into slices 1/2 inch thick Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.

SALMON WITH SPRING VEGGIES

Quick and Easy, ready in about a half hour. And it's healthy, too.

8-oz baby carrots or regular carrots cut into thin strips

8-oz thin asparagus

4 scallions, cut into 1-inch pieces

4 (4-oz each) skinless salmon fillets

1/4 tsp salt

1/4 tsp pepper

1/4 tsp crushed red pepper

2 tbsp olive oil

1 lemon, thinly sliced

2 tbsp minced chives

Move oven rack to lowest position and heat to 400-degrees.

Line a rimmed baking pan with a sheet of parchment paper.

In a microwave-safe bowl, cover carrots and asparagus with water. Microwave until tender, 2 to 3 minutes and drain. Rinse under cold water to stop the cooking process. Drain again.

Place scallions and vegetables on the parchment. Arrange salmon over the top. Sprinkle with the salt, pepper and crushed red pepper. Fold and crimp paper over salmon to seal. Bake until salmon flakes easily (press through the paper to test doneness} 20-25 minutes. Carefully open parchment and transfer to plates. Garnish with lemon slices and chives.

Yield: 4 servings  Per serving: 340 calories, 25g protein, 9g carbs, 260 mg sodium

recipe and photo Woman's World 2026

HAM STUFFED SWEET POTATOES

If you enjoy sweet potatoes (yams), there is no reason to give them up. Not all sweet potatoes are covered in heavy syrup and marshmallows. This recipe is a good way to enjoy a nutritious sweet potato even though you are diabetic. This recipe is for two sweet potatoes but can easily be doubled for 4 or tripled for 6.

Preheat oven to 350 degrees.

2 large sweet potatoes
1/2 tbsp butter
1/2 tbsp olive oil
1/3 cup chopped fully cooked ham (As a diabetic, I use 1/2 cup to add more protein.)
1 tbsp finely chopped onion
1/4 tsp ground cinnamon

Scrub potatoes and pierce; bake at 350 degrees for an hour or more until tender. Set aside to cool.

When potatoes are cooled enough to handle, cut a thin slice off the top of each potato. Scoop out the pulp, leaving about 1/4-inch shell. Place pulp in a bowl, add the butter, olive oil and mash. Stir the ham, onion and cinnamon into the mashed potatoes; spoon mixture into the shells.

Bake uncovered for 20 minutes to heat through.

Note: Remember cinnamon is a good blood sugar stabilizer so do not omit

There's a lot of good nutrition in a sweet potato

. 

CHICKEN SAUSAGE AND PEPPERS

Nonstick olive oil cooking spray

4 medium-sized red, yellow, orange and/or green bell peppers, cored and cut into 1-inch pieces

1 large, sweet onion, cut into thin wedges

2 cups grape tomatoes 

1 tbsp olive oil

1 tbsp balsamic vinegar

1 pkg (12-oz) Italian-flavor cooked chicken sausage, bias-sliced into thirds

1 tbsp snipped fresh oregano

Preheat oven to 425-degrees. Coat a 15x10-inch baking pan with the nonstick cooking spray.

In the prepared pan combine peppers, onion, and tomatoes. Drizzle with the olive oil and balsamic vinegar and toss gently to coat. Roast in oven 30 minutes.

Push veggies to one side, exposing approximately 1/4 of the pan. Place sausage in the pan and roast another 10-15 minutes or until veggies are tender and sausage is heated through. Sprinkle with the oregano.

Yield: 4 servings Per serving of 1 1/3 cups: 249 calories, 11g fat (3 sat), 18g protein, 20g carbs, sodium 494g

recipe idea and photo Fresh Food Fast Vol 2

 

BAKED GREEN BEANS AND BACON

4 cans (2 no salt) whole green beans, drained

8 slices bacon, cooked and broken up

4 tbsp salt-free butter

4 tbsp olive oil

4 tbsp Splenda brown sugar blend

2 tsp garlic powder

Preheat oven to 400 degrees.

Spread the green beans over the bottom of a 9 X 13-inch baking pan or dish: sprinkle bacon over the beans.

In a glass measuring cup, combine the butter, oil, Splenda, and garlic; microwave until butter is melted. Stir mixture well to blend.

Pour the butter mixture over the beans and bacon in the baking pan.

Bake at 400 for 45 minutes.

file photo

BEAN, PEA AND CORN SALAD

1 can French-style green beans, well drained

1 can baby sweet peas, well drained
1 can shoepeg corn, well drained
2 oz. jar pimentos
1/2 large greenor red bell pepper, seeded and diced
1 cup chopped celery
1 onion, diced

Mix all the above ingredients together in a medium bowl.

Dressing:
1/2 tsp salt (Omit if using canned vegetables with salt)
1/2 tsp fresh ground black pepper
1 tbsp water
3/4 cup vinegar
1 cup Splenda or equivalent of your favorite sweetener
1/2 cup extra-virgin olive oil

Combine dressing ingredients in a small saucepan and bring to a boil. Boil mixture for two minutes; let cool completely. Pour cooled dressing over the vegetables; mix well. Cover and refrigerate overnight or about 8 hours. A perfect make-ahead dish.

Note: I suggest serving this with a lean protein item such as a pork chop, chicken breast, etc. 

file photo

BEST BLACK BEANS

1 tbsp olive oil

1 cup chopped onion

2 garlic cloves, minced

1/4 tsp salt - I suggest you omit the salt

14 tsp cayenne pepper

2 cans (15-oz each) black beans, do not drain

2 tbsp chopped fresh cilantro

2 tbsp fresh lime juice, optional

Crumbled cotija cheese and/or jalapeno slices for serving

Heat oil in a medium saucepan over medium-high heat, Add onion and garlic. Cook, stirring occasionally, until tender.

Stir in salt and cayenne. Add beans and cilantro. Bring mixture to a boil. Reduce heat to medium-low and simmer, uncovered, about 5 minutes. Stir in lime juice, if using. Transfer to a serving bowl and serve with the cheese and jalapeno slices.

Yield: 6 servings

Per 1/2 cup: 161 calories, 4g fat (1g sat), 9g protein, 27g carbs

file photo for reference

recipe idea allrecipes 2025

CONFETTI BEAN SALAD

This recipe makes a colorful salad to be eaten with a lean protein. Rinse and drain all beans before adding.

1 can (16-oz) kidney beans1 can (15-oz) garbanzo beans (chickpeas)

1 can (14 1/2-oz) Italian-style diced tomatoes, drained

1 1/2 cups frozen peas

1 1/2 cups frozen corn

1/2 cup chopped onion (I like using red onion)

1/2 cup chopped green bell pepper

3 tbsp red wine vinegar OR cider vinegar

2 tbsp olive or canola oil

1 garlic clove, minced

1/2 tsp salt

1/4 tsp freshly ground black pepper

In a large bowl, combine the beans, tomatoes, peas, corn, onion, and bell pepper.

In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour dressing over the vegetable mixture and toss gently to coat.

Cover salad and refrigerate at least 4 hours before serving.

Note: This makes a great make-ahead dish for parties, pitch-ins, etc as it can be made the night before.

Yield: 10 servings

Per serving of 3/4 cup: 176 calories, 4 g fat (only a trace saturated), 0 cholesterol, 358 mg sodium (with salt), 30 g carbs (8 g fiber), 7 g protein

Diabetic Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

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

THYME GREEN BEANS WITH ALMONDS

2 lbs fresh green beans, trimmed

2 tbsp butter

1 tbsp minced fresh thyme (or 1 tsp dried thyme)

1/2 tsp salt

1/2 tsp black pepper

1/3 cup slivered almonds, toasted

Place beans in a steamer basket. Place in a large saucepan over 1-inch water and bring to a boil. Cover and steam 1-12 minutes or until crisp tender.

In a large skillet, melt butter; add beams, thyme, salt and pepper. Cook, stirring, for 5 minutes or until heated through. Sprinkle with almonds.

8 servings of 1 cup  

Per serving: 83 calories, 5g fat (2g saturated), 8 mg cholesterol, 183mg sodium, 8g carbs, 3g protein

file photo of this recipe

SWEET AND SOUR VEGETABLES

3 cups cauliflowerets

3 cups broccoli florets
2 medium carrots, sliced thin
1 medium zucchini, quartered and thinly sliced
1 small red onion, cut in half lengthwise then sliced thin
3/4 cup cider vinegar
1/4 cup Splenda or Stevia granulated or sugar, if you use
2 tbsp olive or canola oil
Sunflower kernels

In a large heat-proof bowl, combine the cauliflower, broccoli, carrots, zucchini and onion; set aside.

In a saucepan over medium heat, bring the vinegar and Splenda to a boil; remove from the heat and stir in the oil. Pour mixture over the vegetables and toss to coat completely. Cover and refrigerate overnight.

Sprinkle with sunflower kernels just before serving.

Yield: 12 servings
Per serving: Diabetic Exchanges = 1 1/2 vegetable and 1/2 fat

File Photo

Source: Country Magazine 1999

CITRUS BROCCOLI TOSS

2 tbsp butter

1 pkg (10-oz) frozen chopped broccoli, thawed
1 1/2 tsp grated orange peel
1 1/2 tsp grated lemon peel
Salt to taste, optional
Pepper to taste, optional

In a skillet, over medium heat, melt butter. Add the broccoli to the skillet and saute until crisp tender. Sprinkle with the orange and lemon peel, salt and pepper, if desired. Toss mixture to coat. Heat through.

file photo

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. 

file photo of this recipe

ROASTED ASPARAGUS WITH BALSAMIC BUTTER

1 lb fresh asparagus, trimmed

1/4 tsp salt

2 tbsp butter

1 tbsp less-sodium soy sauce

1 tsp balsamic vinegar

1/8 tsp cracked black pepper

Preheat oven to 400-degrees. 

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

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

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

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

file photo

OVEN-ROASTED SPICED CARROTS

2 lbs medium carrots, cut into 2-in pieces

3 tbsp olive oil

1/4 tsp salt

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 tsp black pepper

1/4 tsp chili powder

1/4 tsp paprika

1.8 tsp ground ginger

1/8 tsp ground cinnamon

dash of ground cloves

dash of cayenne pepper

Preheat oven to 400-degrees. 

In a large bowl, toss carrots with the oil. Mix the seasoning; sprinkle over carrots and toss to coat.

Arrange carrots in a single layer in a 15x10x1-inch baking pan coated with cooking spray. Roast 25-30 minutes or until lightly browned and crisp tender, stirring occasionally.

Yield: 8 servings Per serving: 93 cal, 5g fat (1g sat), 200mg sodium, 11g cafrbs,3g fiber, 1g protein Diabetic Exchanges: 1 veg, 1 fat

I recommend eating these carrots with a lean protein item.

TOH 2015

MONTEREY CHICKEN WITH ROASTED VEGGIES

1 lb fresh asparagus, trimmed and cut into 2-inch pieces

2 large sweet red peppers, cut into strips

1 tbsp olive oil

1 1/2 tsp salt, divided

3/4 tsp coarsely ground pepper, divided

6 boneless skinless chicken breasts

5 tbsp butter, divided

1/4 cup all-purpose flour

1 cup chicken broth

1 cup heavy whipping cream

1/4 cup white wine or chicken broth

1 1/2 cups (6-oz) shredded Monterey Jack cheese, divided

Preheat oven to 400-degrees.

Place asparagus and peppers in a greased 9x13-inch baking dish; toss with the oil, 1/2 teaspoon of the salt and1/4 teaspoon black pepper. Roast 5 to 8 minutes or just until crisp-tender. Remove from dish.

Season chicken with the remaining salt and pepper. In a large skillet, heat 1 tablespoon butter, brown 3 chicken breasts on both sides. Transfer to the same baking dish. Repeat with another tablespoon of butter and the 3 remaining chicken breasts. Top the chicken with the roasted veggies.

In the same skillet, melt the remaining butter over medium heat. Stir in flour until smooth and gradually whisk in the broth, cream and wine. Bring to a boil, stirring constantly and cook, stirring 2 to 3 minutes or until thickened. Stir in 1 cup of the cheese until melted. Pour mixture over the chicken and veggies.

Bake, uncovered, 25 to 30 minutes or until a thermometer inserted in chicken reads 165-degrees. Sprinkle with the remaining cheese.

Yield: 6 servings

file photo of this recipe

FENNEL ASPARAGUS QUICHE

1 sugar-free pie crust, unbaked

1 lb fresh asparagus, cut into pieces approx. 1-inch long
1 medium-sized fennel bulb
1/2 cup chopped yellow onion
3/4 cup fat-free milk
2 tbsp flour
3 eggs
1 tsp basil
1/2 tsp salt
dash of fresh ground black pepper
1 cup shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.
Line a 9-inch pie plate or quiche pan with the pie crust. Crimp edges as desired. Using a fork, prick the crust on bottom and sides. Line crust with a double thickness of regular aluminum foil or one thickness of heavy-duty foil. Bake at 425 degrees for 8 minutes. Remove foil and back another 4 minutes or until dry and set. Remove crust from the oven and lower the oven temperature to 375 degrees.

Trim top off the fennel and save a few leaves for garnish. Thinly slice bulb. In a medium covered saucepan, cook the fennel, asparagus, and onion in enough boiling water to cover for about 5 minutes, just until tender.

In a medium bowl, using a wire whisk, combine the milk and flour until smooth. Add eggs, basil, salt, and pepper, whisking to combine.

Spoon the vegetable mixture into the crust. Sprinkle the cheese over the vegetables then slowly and gently pour the egg mixture overall. Bake at 375 degrees for approximately a half hour or until the center is set and a knife inserted comes out clean.

Chop the reserved fennel leaves to garnish top.

Note: If crust should start to become too brown, cover edge with a strip of aluminum foil.

Yield: 6 servings
Per serving: 290 calories, 15 g (6 sat) fat, 122 mg cholesterol, 524 mg sodium, 28 g carbs, 3 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 starch, 1 meat, 1 1/2 fat. Carb choices: 2

file photo for reference

VEGGIE CHOPPED SALAD

3 cups finely chopped fresh broccoli

3 cups finely chopped cauliflower

3 cups finely chopped celery

2 cups frozen peas, thawed

6 bacon strips, cooked and crumbled

1 1/3 cups olive oil mayonnaise 

1/4 cup granular Splenda or Stevia

2 tbsp grated Parmesan cheese

1 tbsp cider vinegar

1/4 tsp salt, optional - I omit

3/4 cup unsalted peanuts 

In a large bowl, combine the first 5 ingredients.

In a small bowl, mix together the mayonnaise, sweetener, cheese, vinegar and salt, if using, until well blended. Add to the salad mixture, toss to coat. Just before serving, stir in the peanuts.

Yield: 12 servings

I got the initial idea for this salad from a 10-year-old magazine.

I redid it to be diabetic friendly.