APPLE-CREAM CHEESE MUFFINS

2/3 cup packed Splenda brown sugar blend

1 3/4 cups white whole-wheat flour
1 tsp baking powder
3/4 tsp ground cinnamon
1/2 tsp salt
2 eggs, well beaten
2/3 cup canola or coconut oil
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 cup peeled, shredded apple
1/3 cup fat-free cream cheese, softened

Streusel Topping
2 tbsp packed Splenda brown sugar blend
2 tbsp white whole-wheat flour
1 tbsp butter, softened

Preheat oven to 350 degrees.
Line 15 muffin cups with paper baking cups or spray with nonstick cooking spray: set aside.

Reserve 1 tablespoon of the Splenda in the batter recipe for filling.

In large mixer bowl, mix the remaining Splenda brown sugar blend, both flours, baking powder, cinnamon and salt on low speed until mixed.

Reserve 1 tablespoon of the beaten eggs for filling.

Add the remaining eggs, oil, applesauce, and vanilla to the flour mixture; beat on medium speed until mixed. Stir the apple into the batter with a spoon or spatula.

In a small bowl, mix the cream cheese with the reserved Splenda and reserved egg.

Fill the muffin cups slightly less than half full of the batter. Top each with 1 teaspoonful of the cream cheese mixture. Top each with a spoonful of the remaining batter to fill cups 2/3 full.

In a small bowl, mix the streusel ingredients together and sprinkle over the tops of the muffins.

Bake at 350 degrees for 22 to 26 minutes or until a wooden toothpick inserted in the centers comes out clean. Remove from pan and cool slightly on wire rack but best served warm.

file photo for reference

Remember this is a bread, one per day. Also, it is important to use the white whole wheat flour or a low-carb substitute of your choice. Diabetics should not use regular refined all-purpose flour.

PORK GUMBO

1 (1 lb) pork loin roast, cut into 1/2-inch cubes

nonstick cooking spray
1 tbsp butter
2 tbsp white whole-wheat flour
1 cup water
1 can (16-oz) stewed tomatoes, undrained
1 pkg (10-oz) frozen cut okra
1 pkg (10-oz) frozen succotash
1 beef bouillon cube
1 tsp hot pepper sauce
1 tsp freshly ground black pepper
1 bay leaf

Spray a Dutch oven with nonstick cooking spray; heat over medium heat until hot. Add the pork; cook, stirring, 4 minutes or until browned. Remove pork from pan.

Add the butter to the Dutch oven; stir in the flour. Cook, stirring, until roux is browned; whisk in the water.

Add the pork back into the pan along with the remaining ingredients; bring to a boil. Reduce heat to low and simmer 15-20 minutes.

Remove bay leaf and discard before serving.

Yield: 4 servings

This is the file photo.

BAKED PARMESAN HALIBUT

1 lb halibut (or salmon) fillets

2 tbsp fresh lemon juice
1/2 tbsp vinegar
1 1/2 tbsp olive oil
1 tbsp Dijon mustard
1/2 tsp oregano
dash of freshly ground black pepper
1/4 cup low sodium chicken broth
1 green onion
1 oz grated Parmesan cheese

Preheat oven to 375 degrees.

Rinse the fish in cold water; drain and pat dry with paper towels. Place in a shallow baking dish; brush with the mustard.

In a small bowl whisk together the vinegar, lemon juice, oil, oregano, and pepper. Pour mixture over the halibut steaks. Cover and refrigerate for 1 to 2 hours.

Drain the marinade off the fish and discard.

Pour the chicken broth into the baking dish and top the fish with the chopped green onion and the Parmesan cheese.

Bake at 375 degrees for 25 to 30 minutes until the fish flakes easily with a fork.

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SPRING ROLLS with CHILI and CILANTRO DIPPING SAUCE

Note: I got this recipe from Diabetic Connect four or five years ago. I don't eat these as they have chicken so I cannot recommend them one way or the other. They did have 4 stars, though, and I will say the nutritional facts look good.3.5 oz egg noodles

2 tbsp olive oil
2 cloves garlic, crushed
2 boned and skinned chicken breasts
6-8 spring onions, finely sliced
1 large carrot, grated
4 oz bean sprouts
1 tsp dried chilli flakes
20 spring roll wrappers
2 eggs beaten
dipping sauce
2 tbsps honey
2 tbsp chili sauce
2 tbsp chopped fresh cilantro

Cook noodles in a large saucepan of boiling water for 3-4mins. drain them well, then cut into 2 in lengths.

Heat 1 tsp oil in a frying pan. add garlic and fry gently for 1 minute. add chicken strips and continue to fry for 3 mins until cooked. 

Stir in spring onions, carrot, beansprouts, and chili flakes and continue to cook for 1 min.
Preheat oven to 400F. Brush spring roll wrappers on one side with a little beaten egg. Spoon a little filling onto each wrapper and roll up, making sure filling is completely enclosed. Brush each spring roll with a little oil and place on baking sheet. bake for 10-12mins or until golden.

In small bowl, mix together all the ingredients for the dip. Serve with spring rolls.
May use filo pastry as substitute, if spring roll wrappers unavailable.

Yield: 20 rolls, 10 servings of 2 rolls

Nutritional Facts

Servings

10

Calories

60

Protein

5g

Carbohydrates

5g

Fiber

1g

Fat

2g

Saturated fat

0

Sodium

17mg

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SPICE COOKIES

2 cups white whole-wheat flour*

2 tsp baking soda

2 tsp ginger

2 tsp ground cinnamon

3/4 cup butter, softened

1/2 cup Splenda OR Stevia

1 egg, beaten with fork

1/4 cup sugar-free maple syrup

Preheat oven to 350-degrees. 

Line cookie sheet with parchment paper.

In a small bowl, combine flour, baking soda, ginger and cinnamon, stir to mix well. In a large bowl, combine the very softened butter and the sweetener until well combined. Stir in the egg and maple syrup, make a well in the center. Add flour mixture to the well and stir until fully combined.

Drop by teaspoonful or tablespoonful (according to the size cookies you prefer) onto the prepared cookie sheet. Bake approximately 15 minutes or until lightly browned.

*It is important for diabetics to use whole grains and stay away from refined grains.

file photo for reference only

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 BEEF STEW

This is a recipe I got from a TOH publication several years ago.

2 lbs boneless chuck roast, cubed
1 tbsp butter
2 medium onions, cut into wedges
2 tbsp white whole wheat flour (or the low-carb alternative of your choice)
1/8 tsp salt
2 cups water
1 tbsp unsweetened apple juice
2 bay leaves
2 whole allspice
2 whole cloves
2 medium carrots, sliced
2 medium apples, peeled and cut into wedges

In a Dutch oven over medium heat, brown the beef cubes in the butter.  Add onions and cook until lightly browned; sprinkle with flour and salt. Gradually add the water and juice. Bring mixture to a boil and cook, stirring, for 2 minutes.

Place the bay leaves, allspice, and cloves in a double layer of cheesecloth, bring up corners and tie with cooking string to form a bag; add to the Dutch oven.

Reduce heat under Dutch oven to low, place lid on cooker and simmer 1 1/2 hours or until meat is almost tender. Add the carrots and apples; cover and simmer another 15 to 25 minutes until meat, carrots and apples are tender.

Discard spice bag before serving.

Yield: 4 servings

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CHICKEN AND SQUASH

2 (approx 1 lb) boneless skinless chicken breasts, halved

1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp butter
1 tbsp olive oil
3/4 lb yellow squash, sliced
3/4 lb zucchini squash, sliced
1 medium tomato, chopped

Heat the butter and olive oil in a large nonstick skillet over medium-high heat until the butter melts; season chicken with half the salt and pepper and add to skillet.

Cook chicken in the skillet until lightly browned on each side, about 4 to 5 minutes. Remove from skillet to a warm platter and cover to keep warm.

Pour fat from skillet and add the squashes and tomato; stir and cook a couple minutes until squash starts to soften. Reduce heat to low.

Add the chicken back into the skillet, partially cover and cook about 5 minutes until chicken is cooked through. Remove chicken to warm platter and cover to keep warm and moist.

Increase heat to high and continue to cook veggies until liquid is absorbed, about 2 minutes.

Arrange the veggies around the chicken to serve.

This is a file photo used for reference only.

This is not this exact recipe.

SALMON CAESAR SALAD

4 (4-oz each) skinless salmon fillets

1/3 cup lite creamy Caesar salad dressing, divided
8 cups tightly packed torn romaine lettuce
1/2 cup seasoned whole-grain croutons
1/4 cup shredded Parmesan cheese

Preheat oven to 375 degrees.
Very lightly oil the bottom of a square baking dish.

Place the fish, in a single layer, in the prepared baking dish. Brush with 2 tablespoons of the Caesar dressing. Bake at 375 degrees 15 to 17 minutes or until salmon flakes easily with a fork.

Toss the lettuce and croutons together with the remaining Caesar dressing. Divide lettuce equally onto 4 serving plates. Top each salad with a piece of salmon and sprinkle with the Parmesan cheese.

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TERIYAKI SALMON

1/2 cup olive oil
1/4 cup lemon juice
1/4 cup low-sodium soy sauce
1 tsp ground mustard
1 tsp ground ginger
1/4 tsp garlic powder
4 salmon steaks (about 6-oz each)

In a large resealable plastic bag or shallow glass container with lid, combine the oil, juice, sauce, mustard, ginger, and garlic powder; mix well. Set aside 1/2 cup of mixture to use later for basting.

Add the salmon steaks to the remaining mixture; cover or seal the bag and refrigerate for 1 1/2 hours, turning once.  Drain and discard marinade.

Place steaks on a broiler pan and broil 3 to 4-inches from the heat for 5 minutes. Brush with the reserved marinade; turn and broil for another 5 minutes or until steaks flakes easy with a fork. Brush with marinade before serving, if desired.

This is a recipe I got years ago from a TOH cookbook.

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