BREAKFAST CASSEROLE

When you find yourself in need of a breakfast casserole, give this one a try. One serving only, share with family and/or friends.

I got the original recipe many years ago from an Amish lady where I grew up in Indiana. I have made some changes to make it diabetic friendly,

8 slices of whole wheat or low-carb bread, cubed
1 lb turkey sausage, fried, crumbled, and drained
6 eggs
2 cups low-fat milk
1/4 cup butter
1/2 tsp dried mustard
1 lb of grated low-fat cheese
1/4 tsp salt

1/4 tsp black pepper

Put bread in the bottom of a casserole dish. In a separate bowl, beat eggs and add milk, onion, salt, pepper and mustard. Sprinkle sausage and cheese over the bread. Slice butter over the cheese and pour the egg mixture over all. Bake in a medium heat oven (325 degrees) for about 45 minutes.

 Note: File Photo

BERRY ENERGY SHAKE

Note: This is a repost of a previous Fall post.

"Healthy" shakes or smoothies seem to be a popular item these days. But diabetics beware! The sugar content is often explosive. This week my grandson came in with a couple of drinks from this very popular "healthy" smoothie place down the street. He offered me one, I read the sugar content and refused it. I did taste it as it was the new pumpkin spice for Fall. The next morning by blood sugar reading had jumped 50 points and I only had a couple of sips! If you want to get on the bandwagon, here is a recipe you might try. Personally, I would add some protein powder to improve the carb to protein ratio. This recipe was given to me as a "healthy" drink but I won't be using it.

1/2 banana
1 cup unsweetened almond milk
1 cup frozen mixed berries
1 handful baby spinach
1/4 cup toasted almonds

Place all ingredients in a blender and blend until smooth.

Yield: 1 serving

Calories: 388, protein 11 grams, carbs 45 grams, fat 21 grams (some healthy fat from the almonds), 171 mg sodium

 

 File Photo

PORK SCHNITZEL

4 boneless pork chops (about 1 1/2 lb total)

Salt to suit taste*
Black pepper to suit taste
1 large egg, beaten with 1 tbsp water
1 1/2 cups panko bread crumbs*
2 tbsp canola or olive oil
4 lemon wedges for serving

Trim any fat from edges of chops; cut in half crosswise to make two thin slices. Pound each piece to about 1/4-inch thickness.
Season the cutlets with salt and pepper.
Place egg mixture in a shallow bowl. Place bread crumbs in another shallow bowl.
Dip each cutlet into the egg mixture and allow excess to drip off. Coat cutlet completely in the bread crumbs. Place cutlets on a baking sheet.
Heat 1 tablespoon of the oil in a nonstick skillet until it shimmers; add four of the cutlets and cook until golden brown on one side, approximately 3 to 4 minutes. Transfer to a warm plate and repeat the process with the remaining four cutlets. (Temperature must reach 145 degrees for pork to be considered safe to eat.)
Serve with the lemon wedges. Cabbage is usually served with this schnitzel.
Garnish with chopped fresh parsley, if desired.

*We diabetics should go lightly with the salt. I also cut back the bread crumbs.

This is a Kroger recipe and photo.

JANE'S 7-LAYER SALAD

1 head lettuce, broken up

1 head cauliflower, broken up
1 large purple onion, sliced thin
1 box frozen peas, thawed
1 lb bacon, fried, drained, crumbled
1 1/2 cups low-fat mayonnaise (I use mayo made with olive oil)
1/4 cup Splenda Granulated
6-oz can Parmesan cheese

Mix the Splenda and mayonnaise together; set aside.

Layer the ingredients, in the order listed above, in a large bowl or an oblong glass baking dish.

Spread the mayonnaise mixture over the top of the salad and sprinkle the cheese overall.

Cover salad and let set overnight.

Toss before serving.

Note: This is a file photo.

BROWN RICE WITH CHILIES

3/4 cup chopped onion

1/2 cup chopped celery
2 tbsp olive oil
3/4 cup uncooked brown rice
1/4 cup bulgar
1 can (14.5-oz) chicken broth
3/4 cup water
2 tsp dried parsley flakes
2 tsp dried basil
1/4 tsp salt, optional
1 can (4-oz) diced green chilies, drained

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the oil. Add the onion and celery and cook until crisp tender.

Add the rice and bulgar to the skillet, continue cooking, stirring until lightly browned. Stir in the remaining ingredients.

Spoon the mixture into a very lightly sprayed (with nonstick cooking spray) 1 1/2-quart casserole dish. Cover and bake at 350 degrees for 1 1/4 to 1 1/2 hours or until the rice is tender and the liquid is absorbed.

Yield: 8 (1/2 cup) servings.
Per serving: 130 calories, 20 g carbs, 3 g protein, 4 g fat, 0 g cholesterol
Note: The carbs to protein ratio is okay since this is a side dish that should be eaten with a lean protein such as a pork chop, steak, or chicken breast.

Note: File Photo

FRESH SPINACH SALAD

Salad:

1 lb fresh spinach
1 small red onion, sliced into rings
3 hard-boiled eggs, chopped
6 slices bacon, cooked, drained, crumbled

Dressing:
1 small onion, chopped
1 cup oil
1/3 cup vinegar
1/3 cup Splenda Granular
1 tbsp prepared mustard
1 tsp celery seeds
dash of salt, optional

Remove stems from spinach, wash leaves in lukewarm water and pat dry with paper towels. Tear into bite-size pieces. Combine spinach, red onion, eggs, and bacon.

To make dressing, combine all ingredients, whisk to blend and dissolve Splenda. Pour over the salad.

File photo of similar recipe.

SAUERBRATEN

1 cup cider or red wine vinegar

2 onions, sliced
2 tsp caraway seeds
1 garlic cloves, crushed
2 bay leaves
1/2 tsp freshly ground black pepper
1 (1 1/2 lb) boneless rump roast
1 carrot, sliced
1 parsnip, peeled & diced
1/2 cup low-sodium beef broth
3 sugar-free ginger snaps, crumbled

In a small saucepan, bring the vinegar, onions, caraway seeds, garlic, bay leaves, and pepper to a boil. Remove from heat and allow to cool.  Pour into a large zip-top plastic food bag; add the beef.  Seal bag, carefully squeezing out the air. Turn bag to coat the beef.

Refrigerate marinating beef for 1 to 3 days, turning bag about every 8 hours.

Pour the beef with marinade into a slow cooker and add the carrot, parsnip, and broth. Add lid and cook on high 4 to 5 hours until the beef is tender.

Using a large slotted spoon, transfer the beef and all but 1/2 cup of the vegetables to a meat platter. Cover loosely with foil to to keep while making the sauce.

To make the sauce, skim off and discard any fat on the top of the cooking liquid. Discard bay leaves.

Transfer the remaining slow cooker mixture to a food processor or blender; add the gingersnaps and puree. If the sauce gets too cool, pour into a saucepan and heat.

To serve, pour the sauce over the beef and vegetables.

Note: This is a file photo only used for reference; not this exact recipe.

LOW CARB PIG IN A BLANKET

Note: I have had this recipe for so long I cannot remember where I got it but the credit is not mine.

This can be a great breakfast idea, make them ahead and pop them in the microwave for a quick breakfast on the go. I like them for dinner. They have an unexpected sweet taste. Enjoy

Ingredients

• One Package of Hotdogs
• One Egg for each hotdog (generally 8)
• Cooking Spray

Directions

1. Heat oven to 450 degrees
2. Place the hotdogs on a broiler sheet and cook for approx 15 minutes or until they are cooked the way you like them. (I like a little brown crust on mine)
3. While your hotdogs are cooking spray a small skillet with cooking spray and heat on med heat.
4. Crack one egg into a small bowl and whisk until blended. Pour egg in hot skillet and gently roll pan to create a thin layer of egg.
5. Cook until just a thin layer on top is uncooked and flip, finishing the cooking for about 30 seconds to a minute.
6. Remove egg from the pan and allow to cool on a wire rack.
7. Repeat the process with each egg, making one egg blanket for each hotdog.
8. When all the blankets are done place one hotdog on each and roll up using a toothpick to hold it together.
9. Serve with your favorite condiments
10. Optional ingredients:
11. Sliced American Cheese
12. Chili
13. Thinly sliced green onions
    
    Note: This is a file photo

BEEF (Or GROUND CHICKEN) AND ZUCCHINI CASSEROLE

1 lb ground beef (or ground chicken)

1 small onion, diced
1/4 cup butter, melted
1 small green bell pepper, chopped
1/8 tsp freshly ground black pepper
1 can low-fat cream of mushroom soup
2 medium-size zucchini, sliced thin
1/2 tsp salt

Preheat oven to 375 degrees.
Lightly butter a 2-quart casserole dish; set aside.

In a skillet, cook the ground beef with the onion until the beef is browned; drain well.

Combine the drained beef/onion mixture with the remaining ingredients, mixing well. Transfer mixture to the prepared casserole dish.

Bake at 375 degrees for 30 to 45 minutes.

 

FILE PHOTO

KETO-FRIENDLY ANGEL FOOD CAKE

I do not eat or follow the Keto diet. However, from time to time I do see a recipe I like and this is one of them that meets my diet guidelines.

12 egg whites at room temperature

1 tsp cream of tartar

1 tsp vanilla extract

3/4 cup superfine almond flour

1/4 cup arrowroot powder

1/8 tsp sea salt

1/2 cup monk fruit sweetener

Preheat oven to 350 degrees. Line a round cake pan with parchment paper; set aside.

In a large bowl, beat the egg whites with electric mixer until frothy. Add the cream of tartar and beat until stiff peaks form. Reduce mixer speed to low and add the vanilla.

Fold the dry ingredients slowly into the egg whites. Spoon batter into the prepared pan and bake for 35 minutes. Cool completely before cutting to serve.

Yield: 6 servings

Per serving: 81 calories,2 g fat, 7 g total carbs, 6 g net carbs, 0g fiber, 8 g protein

file photo