Tuesday, January 8, 2013
Personal Note
Thursday, January 3, 2013
BROWN RICE PUDDING
Note: I recommend that diabetics always use brown rice. Do not even keep white rice in your house.
nonstick canola cooking spray
4 cups fat-free milk
3/4 cup regular brown rice
1/4 cup Splenda granulated
dash of salt
Ground cinnamon for garnish
1/2 cup chopped almonds, toasted, for garnish
Preheat oven to 350 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray.
In the baking dish, combine the milk, uncooked rice, sugar, and salt. Cover and bake at 350 degrees for 2 hours or until the rice is very tender, stirring occasionally. The liquid will not be totally absorbed. Remove from the oven and let stand, covered, for half an hour; mixture will thicken during this time.
Serve warm by placing in small dessert bowls; sprinkle each serving with a generous sprinkle of cinnamon and top with some almonds. Be very generous with the cinnamon as it is a blood sugar stabilizer. In fact, I add 1/4 teaspoon to 1/2 teaspoon to the mixture before baking.
nonstick canola cooking spray
4 cups fat-free milk
3/4 cup regular brown rice
1/4 cup Splenda granulated
dash of salt
Ground cinnamon for garnish
1/2 cup chopped almonds, toasted, for garnish
Preheat oven to 350 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray.
In the baking dish, combine the milk, uncooked rice, sugar, and salt. Cover and bake at 350 degrees for 2 hours or until the rice is very tender, stirring occasionally. The liquid will not be totally absorbed. Remove from the oven and let stand, covered, for half an hour; mixture will thicken during this time.
Serve warm by placing in small dessert bowls; sprinkle each serving with a generous sprinkle of cinnamon and top with some almonds. Be very generous with the cinnamon as it is a blood sugar stabilizer. In fact, I add 1/4 teaspoon to 1/2 teaspoon to the mixture before baking.
Yield: 8 servings.
Wednesday, October 10, 2012
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
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
Note: File Photo
Saturday, October 6, 2012
LINDA'S DIABETIC-FRIENDLY PUMPKIN STICKY-BUNS
Tonight I noticed I had a can of pumpkin in the pantry and decided to try a diabetic-version of some Sticky-Bun Pumpkin Muffins from pre-diabetes days. They actually turned out to be very good and I think you will enjoy them. My 19-year-old grandson who is not diabetic ate three of them and I told him, "no more." My husband, who is not diabetic and swears he can't stand "diabetic food" ate one and said it was very good! My diabetes is controlled so I used a little sugar figuring the nuts compensate for it. If you need to totally avoid sugar, use Splenda instead of sugar. I used 2 cups of Splenda and 1 cup of sugar (less sugar than Splenda Baking Blend) but you can use 3 cups of Splenda. I only had chopped pecans but next time I would like to place a pecan half in each muffin cup along with the chopped ones.
Preheat oven to 350 degrees.
Spray 24 to 30 muffin cups lightly with nonstick cooking spray; set aside.
1 cup chopped pecans + 24-30 pecan halves
1 stick butter, melted
1/3 cup firmly packed Splenda Brown Sugar Blend
2 tbsp sugar-free maple-flavored syrup
Spread the pecans out on a cookie sheet with sides and toast in the oven for about 5 to 10 minutes or until lightly toasted, stirring once; set aside.
In a small bowl combine the melted butter, brown sugar blend, and maple-flavored syrup until well blended. Place one teaspoon of the butter mixture into each of the muffin cups. Sprinkle with a teaspoon plus of the chopped nuts and place 1 pecan half in each cup. Use all the chopped nuts. Set aside.
3 1/2 cups white whole-wheat flour
2 cups Splenda Granulated
1 cup granulated sugar
1 tbsp apple pie spice
1/2 tsp ground cinnamon
1 tsp baking soda
1 tsp salt
1 can (15-oz) pumpkin
1 cup canola oil
4 large eggs
2/3 cup water
In a large mixing bowl, combine the two flours. When flours are well blended add the Splenda, sugar, pie spice, cinnamon, baking soda, and salt stirring to mix together well. Make a well in the center of the dry ingredients.
Using a wire whisk, whisk together the pumpkin, canola oil, eggs, and water. Add the pumpkin mixture to the well of the dry ingredients and blend together with a silicone spatula just until moistened.
Spoon the batter into the muffin cups atop the butter mixture and nuts. Fill each cup approximately 3/4 full. Place in 350 degree oven and bake approximately 25 minutes until a wooden toothpick inserted in the center comes out clean.
Remove muffins from the oven and immediately invert onto the cookie sheet you used to toast the nuts. Gently replace any nuts left in the muffin cups to the top of the muffins, pressing down gently to stick in place. Remove to a wire rack to cool completely. Allow to cool for about 5 minutes before eating.
Tip: These are really good warm.
Note: As you can probably tell from the picture, I added some chopped peanuts because I only had a handful of pecans since this was a last minute decision. The peanuts were great but next time I will use all pecans, just because pecans are my favorite nuts.
Preheat oven to 350 degrees.
Spray 24 to 30 muffin cups lightly with nonstick cooking spray; set aside.
1 cup chopped pecans + 24-30 pecan halves
1 stick butter, melted
1/3 cup firmly packed Splenda Brown Sugar Blend
2 tbsp sugar-free maple-flavored syrup
Spread the pecans out on a cookie sheet with sides and toast in the oven for about 5 to 10 minutes or until lightly toasted, stirring once; set aside.
In a small bowl combine the melted butter, brown sugar blend, and maple-flavored syrup until well blended. Place one teaspoon of the butter mixture into each of the muffin cups. Sprinkle with a teaspoon plus of the chopped nuts and place 1 pecan half in each cup. Use all the chopped nuts. Set aside.
3 1/2 cups white whole-wheat flour
2 cups Splenda Granulated
1 cup granulated sugar
1 tbsp apple pie spice
1/2 tsp ground cinnamon
1 tsp baking soda
1 tsp salt
1 can (15-oz) pumpkin
1 cup canola oil
4 large eggs
2/3 cup water
In a large mixing bowl, combine the two flours. When flours are well blended add the Splenda, sugar, pie spice, cinnamon, baking soda, and salt stirring to mix together well. Make a well in the center of the dry ingredients.
Using a wire whisk, whisk together the pumpkin, canola oil, eggs, and water. Add the pumpkin mixture to the well of the dry ingredients and blend together with a silicone spatula just until moistened.
Spoon the batter into the muffin cups atop the butter mixture and nuts. Fill each cup approximately 3/4 full. Place in 350 degree oven and bake approximately 25 minutes until a wooden toothpick inserted in the center comes out clean.
Remove muffins from the oven and immediately invert onto the cookie sheet you used to toast the nuts. Gently replace any nuts left in the muffin cups to the top of the muffins, pressing down gently to stick in place. Remove to a wire rack to cool completely. Allow to cool for about 5 minutes before eating.
Tip: These are really good warm.
Note: As you can probably tell from the picture, I added some chopped peanuts because I only had a handful of pecans since this was a last minute decision. The peanuts were great but next time I will use all pecans, just because pecans are my favorite nuts.
EASY, CHEESY, CHICKEN-BROCCOLI-RICE SKILLET
4 (1-lb total) boneless skinless chicken breast halves
2 tsp canola oil
2 cups small fresh or frozen (thawed) broccoli florets
1 can reduced-fat cream of chicken soup
1/8 lb pasteurized cheese product (Velveeta-type), cut into small cubes
2 cups hot cooked brown rice
1/4 tsp freshly ground black pepper
In a large nonstick skillet, heat the canola oil over medium-high heat. Add the chicken and cook, turning once, about 8 to 10 minutes or until cooked through. Remove chicken from skillet and place on a warmed plate. Cover loosely to keep in heat.
In the same skillet, add the broccoli, chicken soup, and cheese; stir to mix well. Cook over medium heat, stirring often, 7 to 8 minutes or until heated through and cheese has melted.
To serve, divide the rice onto 4 individual plates; top with a chicken breast and 1/4 of the broccoli-cheese mixture.
Variation: You might like cream of broccoli soup or cream of mushroom soup as a substitute for the cream of chicken soup.
2 tsp canola oil
2 cups small fresh or frozen (thawed) broccoli florets
1 can reduced-fat cream of chicken soup
1/8 lb pasteurized cheese product (Velveeta-type), cut into small cubes
2 cups hot cooked brown rice
1/4 tsp freshly ground black pepper
In a large nonstick skillet, heat the canola oil over medium-high heat. Add the chicken and cook, turning once, about 8 to 10 minutes or until cooked through. Remove chicken from skillet and place on a warmed plate. Cover loosely to keep in heat.
In the same skillet, add the broccoli, chicken soup, and cheese; stir to mix well. Cook over medium heat, stirring often, 7 to 8 minutes or until heated through and cheese has melted.
To serve, divide the rice onto 4 individual plates; top with a chicken breast and 1/4 of the broccoli-cheese mixture.
Variation: You might like cream of broccoli soup or cream of mushroom soup as a substitute for the cream of chicken soup.
Tuesday, September 4, 2012
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.
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.
file photo
Tuesday, August 21, 2012
CHICKEN LETTUCE ROLL-UPS
1 lb boneless skinless chicken breasts cut into small cubes
2 tbsp hoisin sauce
2 tbsp rice wine vinegar
1 tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
4 scallions, chopped
1 1/2 cups shredded carrots
1 garlic clove, minced
1 tbsp finely chopped fresh ginger
1/4 cup water
1/2 cup walnuts, toasted and chopped
1 cup sliced water chestnuts
12 Bibb lettuce leaves
In a large bowl combine the hoisin sauce, vinegar, soy sauce, and the sesame oil; stir in the chicken.
Toss to coat chicken well. Set aside and let marinade for 10 minutes.
Spray a 10 or 12-inch nonstick skillet and heat over medium heat. Add the chicken, saving the marinade. Cook chicken for 5 minutes, stirring until browned. Add the scallions, carrots, garlic, and ginger; cook 3 minutes or until veggies are tender. Stir in the reserved marinade and the water; bring to a boil and cook 2 minutes or until thickened, stirring constantly. Stir in the walnuts and water chestnuts.
Divide the lettuce leaves putting 3 leaves on each of 4 serving plates. Fill each leaf with 1/4 cup of the chicken mixture. Roll mixture in lettuce to eat.
Yield: 4 servings of 3 roll-ups.
Per serving: Approximately 293 cal, 13 g carbs, 16 g pro, 13 g fat (2 g sat fat), 3 g fiber
2 tbsp hoisin sauce
2 tbsp rice wine vinegar
1 tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
4 scallions, chopped
1 1/2 cups shredded carrots
1 garlic clove, minced
1 tbsp finely chopped fresh ginger
1/4 cup water
1/2 cup walnuts, toasted and chopped
1 cup sliced water chestnuts
12 Bibb lettuce leaves
In a large bowl combine the hoisin sauce, vinegar, soy sauce, and the sesame oil; stir in the chicken.
Toss to coat chicken well. Set aside and let marinade for 10 minutes.
Spray a 10 or 12-inch nonstick skillet and heat over medium heat. Add the chicken, saving the marinade. Cook chicken for 5 minutes, stirring until browned. Add the scallions, carrots, garlic, and ginger; cook 3 minutes or until veggies are tender. Stir in the reserved marinade and the water; bring to a boil and cook 2 minutes or until thickened, stirring constantly. Stir in the walnuts and water chestnuts.
Divide the lettuce leaves putting 3 leaves on each of 4 serving plates. Fill each leaf with 1/4 cup of the chicken mixture. Roll mixture in lettuce to eat.
Yield: 4 servings of 3 roll-ups.
Per serving: Approximately 293 cal, 13 g carbs, 16 g pro, 13 g fat (2 g sat fat), 3 g fiber
Saturday, August 11, 2012
FRENCH ONION SOUP
2 tbsp canola oil
1 1/4 lbs (5 cups) sliced onions
1 tsp dried thyme
2 bay leaves
1/8 tsp salt
4 1/2 cups low-sodium vegetable broth
2 cups water
2 slices whole-wheat bread, toasted & cut in half diagonally
4 tsp ground flaxseed
6 slices reduced-fat Swiss cheese, halved
Preheat broiler.
Heat the canola oil in large saucepan over medium-high heat for about a minute. Add the sliced onions, thyme, bay leaves, and salt; stir to combine. Cover and cook, stirring frequently, for around 15 minutes until the onions are evenly browned and softened. Reduce the heat to keep onions from browning too fast.
Add 1/2 cup of the vegetable broth to the onions and turn heat to high. Cook briskly simmering about 3 minutes. Add the remaining broth and the water. Bring to an almost boil, reduce heat and simmer 5 minutes. Remove and discard bay leaves.
Place a half slice of toast in the bottom of four shallow heatproof bowls and sprinkle each with a teaspoon of the flaxseed. Divide the soup evenly between the four bowls. Top each bowl of soup with 3 of the cheese half slices.
Broil 6-inches from the heat for 1 minute or until the cheese is bubbly and light golden brown being careful not to let the cheese burn. Season with salt and pepper, if desired.
Yield: 4 servings
Per serving: 315 calories, 28 g carb, 13 g protein, 15 g (5 g sat) fat, 20 mg chol, 350 mg sodium (without adding salt to the bowl), 5 g fiber, 330 mg calc, 650 mg omega-3s.
1 1/4 lbs (5 cups) sliced onions
1 tsp dried thyme
2 bay leaves
1/8 tsp salt
4 1/2 cups low-sodium vegetable broth
2 cups water
2 slices whole-wheat bread, toasted & cut in half diagonally
4 tsp ground flaxseed
6 slices reduced-fat Swiss cheese, halved
Preheat broiler.
Heat the canola oil in large saucepan over medium-high heat for about a minute. Add the sliced onions, thyme, bay leaves, and salt; stir to combine. Cover and cook, stirring frequently, for around 15 minutes until the onions are evenly browned and softened. Reduce the heat to keep onions from browning too fast.
Add 1/2 cup of the vegetable broth to the onions and turn heat to high. Cook briskly simmering about 3 minutes. Add the remaining broth and the water. Bring to an almost boil, reduce heat and simmer 5 minutes. Remove and discard bay leaves.
Place a half slice of toast in the bottom of four shallow heatproof bowls and sprinkle each with a teaspoon of the flaxseed. Divide the soup evenly between the four bowls. Top each bowl of soup with 3 of the cheese half slices.
Broil 6-inches from the heat for 1 minute or until the cheese is bubbly and light golden brown being careful not to let the cheese burn. Season with salt and pepper, if desired.
Per serving: 315 calories, 28 g carb, 13 g protein, 15 g (5 g sat) fat, 20 mg chol, 350 mg sodium (without adding salt to the bowl), 5 g fiber, 330 mg calc, 650 mg omega-3s.
Friday, August 10, 2012
CHERRY LIMEADE CAKE
The other night I had a sweet tooth I couldn't seem to satisfy. I went to the pantry and found a few ingredients and made a very simple cake. It was quite good and my grandson, who is not diabetic, ate over half of it. So I can safely say, it is tasty for the nondiabetics in your family or group, too.
These are the three ingredients I took from the pantry.
1 box sugar-free yellow cake mix
1 can Splenda-sweetened fruit cocktail, do not drain
1 3/4 cup sugar-free cherry limeade
In a medium mixing bowl combine all three ingredients and mix just until well blended.
Spray a 9 x 13-inch baking pan with nonstick cooking spray. Pour the batter into the pan and bake at 350 degrees for approximately 30 minutes or until a wooden toothpick inserted in the center comes out clean. This cake will not have a typical cake texture and is not thick like a regular cake.
The cake is good as is or with sugar-free whipped topping. I even cut a piece for my husband and topped it with some cream cheese frosting. (The first picture below is with whipped topping. The second is with cream cheese frosting.
1 box sugar-free yellow cake mix
1 can Splenda-sweetened fruit cocktail, do not drain
1 3/4 cup sugar-free cherry limeade
In a medium mixing bowl combine all three ingredients and mix just until well blended.
Spray a 9 x 13-inch baking pan with nonstick cooking spray. Pour the batter into the pan and bake at 350 degrees for approximately 30 minutes or until a wooden toothpick inserted in the center comes out clean. This cake will not have a typical cake texture and is not thick like a regular cake.
Friday, August 3, 2012
MANGO-COCONUT COFFEE CAKE
1 1/4 cup + 1 tbsp white whole-wheat flour, divided
1/2 cup Splenda Baking Blend (Use Splenda Granulated if your sugar is hard to control!)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground nutmeg
1 beaten egg
2/3 cup plain fat-free yogurt
2 tbsp coconut oil
1/2 tsp vanilla
1 medium mango, peeled, seeded, finely chopped (should be around 1 cup)
2 tbsp unsweetened flaked coconut
Preheat oven to 350 degrees.
Lightly grease and flour a 9-inch round cake pan; set aside.
Stir the 1 cup of flour, Splenda, baking powder, baking soda, salt, and nutmeg together in a large bowl. Make a well in the center of the mixture and set aside.
In a small mixing bowl, stir the egg, yogurt, oil, and vanilla together until blended. Add the egg mixture to the well in the flour mixture. Stir together just until moistened - the batter will be lumpy. Toss the mango with the remaining tablespoon of the white whole-wheat flour and stir into the batter. Spread cake batter into the prepared cake pan. Sprinkle the coconut over the top of the batter.
Cake is best served slightly warm.
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