WHITE BEAN SALAD

Enjoy this salad with a lean protein item such as a grilled chicken breast or pork chop.

1 can (15-oz) white beans, drained & rinsed

1 small red bell pepper, diced
1/2 cup finely chopped parsley
2 tbsps lemon juice
2 tsps balsamic vinegar
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper

Combine all ingredients in a large bowl; toss to combine.  Let stand 15 minutes before serving.

RUSTIC VEGGIE PIZZA

Diabetics should go with whole-wheat, cauliflower, or low-carb crust.  Regular pizza crust, unless very thin, will raise your blood sugar.

1 pkg (10-oz) ready-made whole-wheat pizza crust
2 large plum tomatoes, sliced thin
2 small zucchini, sliced thin
1 small eggplant, peeled and sliced thin
1/3 cup thinly sliced red onion
1/4 tsp garlic powder or one small garlic clove, minced
3/4 cup shredded part-skim mozzarella cheese
1 tbsp grated Romano cheese
3 tbsp chopped fresh basil

1/2 cup fresh mushrooms, sliced or chopped

Preheat oven to 450 degrees.

Place the crust on pizza pan and arrange the tomatoes over the top; set aside.

Coat a large nonstick skillet with nonstick cooking spray. Add the zucchini, eggplant, onion, and garlic; cook, stirring over medium-high heat, 4 to 5 minutes until crisp-tender.  Layer veggies over the tomatoes. Top pizza with the cheeses and bake at 450 degrees until cheeses are melted and the crust is browned.

Sprinkle with the chopped basil then cut and serve.

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MINI BLACK BEAN BURGERS

1 clove garlic, minced

1/2 cup finely chopped onion
1 cup sliced mushrooms (baby bellas work best)
1 can (15-oz) black beans, drained
1/4 cup quick-cooking oats
2 tbsp reduced-fat mayo (I use olive oil mayo)

1/2 tsp dried thyme

1/4 tsp salt
1/4 tsp black pepper

Coat a 12-inch nonstick skillet with nonstick cooking spray.

Add the onion, garlic, and mushrooms to the skillet and cook over medium heat for 5 minutes.

Remove onion mixture to a blender; add the beans, oats, mayo, thyme, salt, and pepper.  Process mixture by pulsing on/off until the mixture is finely minced but not made into a paste.

Remove bean mixture from blender and shape into 8 patties approximately 2-inches in diameter.  Place on a large plate and cover with waxed paper; refrigerate for 30 minutes.

Sauce:
2 tbsp reduced-fat mayo (I use olive oil mayonnaise)
2 tbsp plain Greek yogurt
1 tbsp minced fresh chives

Combine all sauce ingredients in a small bowl; set aside.

Coat large skillet with nonstick cooking spray and place over medium-high heat.  Add the patties in a single layer and cook for 5 minutes on the first side then turn gently.  Cook on second side 3 to 5 minutes until browned.

Remove patties from skillet and serve with the chive sauce.

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TACO CUPS

 

4 (10-inch) whole-wheat or low-carb tortillas

1 tbsp olive oil
1 carrot, grated coarsely
1 lb lean ground beef or ground turkey
1 tbsp paprika
2 tsp ground cumin
1 tsp garlic powder
salt and pepper to taste
1 cup water
shredded lettuce
1/2 cup shredded Mexican-blend cheese
2 plum tomatoes, seeded and chopped

Heat oven to 375 degrees.
Cut three 4 1/2-inch circles out of each tortilla.  Place one circle inside the cup of a muffin tin and press gently for form a bowl.

Bake tortillas for 8 to 10 minutes until crisp.  Remove from oven and allow to cool completely.

While tortillas bake, heat the oil in a large skillet over medium-high heat.  Add carrot and cook while stirring for a couple of minutes.  Add the meat and cook, stirring to break up, until beginning to brown.  It should take the meat about 5 to 7 minutes.

Stir the paprika, cumin, garlic, salt, and pepper into the meat mixture; cook for 1 minute.  Add water and simmer until almost all the liquid has evaporated.

Divide the meat mixture among the tortilla cups and top with the lettuce, cheese, and tomatoes.

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SHRIMP AND GRITS

GRITS:

2 1/4 cups water
1/2 cup instant grits
2 tbsp fat-free milk
2 tbsp butter
1/4 tsp garlic powder
1/4 tsp salt
1/4 cup grated Parmesan cheese

Bring water to a rolling boil in a medium saucepan over high heat.  Gradually stir in the grits; reduce heat, cover, simmer 9 minutes or until thickened. Stir occasionally during cooking. Remove from heat and set aside.

SHRIMP:

1 tsp oregano
1/2 tsp smoked paprika
1/2 tsp basil
1/8 tsp dried red pepper flakes
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp canola or olive oil
1/2 lb peeled raw shrimp
3/4 cup chopped green onions
fresh lemon wedges, optional

While the grits cook, combine the oregano, paprika, basil, red pepper flakes, salt and black pepper in a small bowl.

Heat the oil in a large nonstick skillet over medium-high heat; add shrimp and sprinkle with the spice mixture. Cook 4 minutes or until the shrimp turn opaque pink, stirring often. Remove from heat and stir in the green onions.  Cover and keep warm.

Whisk the milk into the grits; add the butter, garlic powder, and salt.

To serve: Place the grits on serving plate, sprinkle evenly with the Parmesan cheese and top with the shrimp. Serve with lemon wedges, if desired.

Yield: 4 servings
Per serving: Approximately 220 cal, 19 g carbs, 16 g protein

HOMEMADE DRY ONION SOUP MIX

This recipe makes the equivalent to 1 packet purchased dry onion soup mix.  You can make this even healthier by using low or sodium-free instant bouillon..

2 2/3 tbsp dried onion flakes
4 tsp beef instant bouillon powder
1 tsp onion powder
1/4 tsp celery seed

Combine all ingredients and ore in a plastic zip-top bag or an airtight container.  Use in recipes just as you would the purchased mix.

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SAUSAGE OVER LENTILS

1 1/4 cup dried lentils

1 bay leaf
1 sprig fresh thyme
6 cups lightly salted water
3 tbsp olive or canola oil
1 cup finely diced fennel
1 onion, finely diced
1 large carrot, finely diced
1 celery rib, finely diced
2 garlic cloves, chopped
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1/2 tsp salt
1/4 tsp pepper
1 pkg (12-oz) fully cooked smoked sausage, cut into slices (beef, chicken, etc - your choice)

In a medium-size pot that has a lid, combine the lentils, bay leaf, thyme, and water; bring to a boil. Reduce heat and simmer 25 minutes until lentils are just tender. Drain lentils and remove the bay leaf and thyme sprig.

While lentils cook, heat 2 tablespoons of the oil in a large sauté pan over medium heat. Add the fennel, onion, carrot, and celery. Cook 10 minutes or until veggies are softened. Add the garlic and cook a couple more minutes.  Stir in the lentils, other tablespoon of oil, vinegar, mustard, salt and pepper.

Prepare the sausage according to package directions making 1/4-inch pieces cut on the bias.  Serve sausage over the lentils. Lentils may also be served without the sausage.

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BROCCOLI SLAW

12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds

Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise*
1 tablespoon sugar substitute 
1 tablespoon apple cider vinegar

Directions

Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.

Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.

Cover the salad and chill for at least 1 hour before serving.

*I use olive oil mayonnaise.

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SOUTHWESTERN-STYLE PINTO BEANS SOUP

2 cups dry pinto beans, rinsed

5 cups cold water

Place the beans and water in a large cooking pot or Dutch oven.  Bring beans to a boil; reduce heat and simmer 10 minutes.  Turn off the heat but allow the beans to sit covered for 1 hour.  Drain beans and rinse.

2 cans (14-oz each) chicken or vegetable broth
1 large yellow onion, chopped
1/2 cup water
3 large garlic cloves, minced
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can (14-15 oz) fire-roasted diced tomatoes with the juice
Shredded Mexican-blend cheese for garnish, optional
Chopped fresh cilantro for garnish, optional

In a crock pot or slow cooker combine the drained beans, broth, onion, water, garlic, cumin, and cayenne pepper.  Place lid on cooker and cook on low for 8 to 10 hours or on high for half that time.

Remove lid and add the tomatoes; cook for another 30 minutes.

To serve, dip into serving bowls and garnish with the cheese and/or cilantro, if desired. Serve with whole-grain crackers, a crusty bread or corn bread. Choose according to what your blood sugar can handle.

Yield: 6 servings

Note: I got the basics of this recipe from a diabetic web site.  But this is a good healthy dish for anyone.

PORK PINEAPPLE SALAD

4 (3/4-inch thick) top loin boneless pork chops

2/3 cup lime juice
3 garlic cloves, minced
1 tsp ground cumin
3/4 tsp salt
1/4 tsp freshly ground black pepper
4 slices (1/2-inch thick) cored fresh pineapple
5-6 oz assorted baby greens
1 can (14.5-oz) black beans, drained and rinsed
1/2 small red onion, thinly sliced
3 tbsp olive oil
1 tsp honey (use 1/2 tsp if your blood sugar is way too high!)

In a small bowl whisk together the lime juice, garlic, cumin, salt, and pepper; reserve 1/4 cup for dressing and refrigerate it.

Transfer the remaining mixture to a zip-top plastic bag and add the pork chops.  Seal bag, turn to coat and refrigerate 2 to 4 hours.

Prepare a grill (inside or outside grill) to medium-high.  Spray or rub grill lightly with cooking spray or oil.

Remove chops from refrigerator, drain marinade but do not pat dry.  Discard the marinade! Grill the chops and the pineapple slices over direct heat, turning once.  Grill pineapple until heated through.  Grill the chops until cooked through, approximately 10 minutes.  Remove from grill and allow chops to set for 3-4 minutes.

Divide the greens evenly between 4 salad plates, add one slice pineapple to each plate. Top with the black beans and the onion.  Slice each chop and place 1 chop atop each plate.

Whisk the olive oil and honey into the reserved, refrigerated lime juice mixture, drizzle over the salads.

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