PEPPERS AND ARTICHOKES CHICKEN

1 jar (6-oz) marinated artichoke hearts, drain and reserve marinade

1/3 cup chicken broth
4 boneless skinless chicken breast halves
2 medium-size red bell peppers, cut lengthwise into quarters
4 green onions, sliced
1/4 tsp black pepper

Place drained artichokes in refrigerator. In a shallow glass dish, mix marinade and broth. Add chicken and bell peppers, turning to coat. Cover and refrigerate at least 30 minutes, turning occasionally.
Heat grill. Remove chicken and peppers from marinade; reserve marinade. Place chicken on medium hot grill, cover and cook 5 minutes. Turn chicken, add peppers, cover and cook 10-15 minutes or until chicken is done.

Strain marinade and place in a small saucepan with the artichokes, onion, and pepper. Heat to boiling (very important), cook 1 minute while stirring. Serve with the chicken and peppers.
Yield: 4 servings
Per serving: 200 calories, 9 g carbs, 29 g protein, 5 g (1/2 sat) fat
Diabetic exchanges: 1 1/2 vegetable, 3 1/2 very clean meat, 1/2 fat

Note: File Photo

TEX-MEX SQUASH CASSEROLE

10 cups (about 7) medium-size yellow squash, sliced

2 1/4 cups shredded low-fat cheddar cheese, divided
1 medium onion, chopped
1 can (4-oz) green chilies, drained
1 can (4-oz) diced jalapeno peppers, drained
1/4 cup white whole-wheat flour or your favorite low-carb substitute
1/2 tsp salt
3/4 cup salsa
4 green onions, sliced, for garnish, optional
1/4 cup chopped red onion, for garnish, optional

Preheat oven to 400 degrees.
Lightly grease a 9x13-inch baking pan or dish; set aside.
In a large mixing bowl, combine the squash, 3/4 cup of the cheddar cheese, and both peppers. Sprinkle the flour and salt over the mixture and toss to combine. Transfer mixture to the prepared baking dish.
Cover dish and bake at 400 degrees 30 to 40 minutes until the squash is tender.
Remove from oven and spoon the salsa over the top. Sprinkle the remaining cheese over all and return to oven. Bake, uncovered, for another 10 to 15 minutes or until golden brown. Remove from oven and allow to set for 10 minutes.
Sprinkle the onions, if using, over the top before serving.
Yield: 10 servings
Per serving: 143 calories, 12 g carbs and 8 g protein - This carb to protein ratio makes this dish okay for diabetics.

 Note: File Photo

APPLE-RASPBERRY BARS

1 cup white whole-wheat flour

1 cup almond meal
1/2 tsp salt
1/2 tsp baking powder
1 cup + 1 tbsp Splenda Granulated, divided
1 stick of butter, melted and cooled
1 large egg
1 tsp very finely grated lemon zest
1/4 tsp almond extract
3 Granny Smith or other tart apples, cored, peeled, sliced very thin
6-oz (1-1 1/2 cup) fresh raspberries
1/2 tsp cinnamon
1/4 tsp nutmeg

Preheat oven to 375 degrees.
Grease (or spray with nonstick cooking spray) a 9-inch square baking pan; set aside.

In a large bowl, whisk together the flour, almond meal, salt, baking powder, and 1/2 cup of the Splenda.

In a smaller bowl, whisk together the butter, egg, lemon zest, and almond extract until smooth. Pour over the flour mixture and work with hands to form a soft dough. Pat half the dough into the prepared pan and prick over all with a fork. Bake at 375 15-20 minutes until browned.

In a large bowl, toss the apples, raspberries, cinnamon, nutmeg, and 1/2 cup of the Splenda together. Scatter mixture over the baked crust; crumble the remaining dough over the top of the fruit. Sprinkle the tablespoon of Splenda over the top.

Bake 30 minutes or until the top is golden brown. Remove from oven and cool completely before cutting into 16 bars.

Any leftovers should be stored in an airtight container.

Note: This is adapted for us diabetics from a recipe I got in the mail from Kroger. Remember not all diabetics can enjoy desserts. Do not criticize those who can enjoy them occasionally.

BACON MIXED NUTS

1 egg white

2 cups mixed nuts, unsalted
2 tsp Cajun seasoning
1 tbsp Splenda Brown Sugar Blend
4 slices cooked and crumbled turkey bacon

Preheat oven to 325 degrees.

Beat egg white until frothy; toss with the mixed nuts, and remaining ingredients.

Spread on a baking sheet and bake at 325 degrees for 10 minutes.

May be stored in an airtight container after cooling completely.

file photo

SESAME-PECAN CHICKEN STRIPS

 

1/4 cup Dijon mustard

1/3 cup no-sugar added peach preserves
1/2 tsp chopped fresh thyme
1 tbsp water
Salt
Pepper to taste
2 large egg whites
1 cup panko breadcrumbs
1/2 cup finely chopped pecans
1/4 cup sesame seeds
1 tsp paprika
1 cup olive or peanut oil
1 1/3 lbs boneless, skinless chicken breasts, cut into 1-inch wide strips

Whisk the mustard, preserves, thyme, water and a pinch of salt together in a small bowl; set aside.

In a large bowl, beat the eggs whites until frothy.

In a medium bowl, mix the breadcrumbs, pecans, sesame seeds, paprika and 1 teaspoon salt.

In a large nonstick skillet, over medium-high heat, heat the oil.

Dip chicken strips, one at a time, into the egg whites then roll in the breadcrumb mixture. Press breadcrumbs to adhere to the chicken.

Working in batches, cook chicken in the oil until golden brown, approximately 3 to 4 minutes per side. Drain on paper towels before serving.

Serve the chicken with the mustard-peach preserves sauce.

Yield: 4 servings
Per serving: Approximately 528 calories, 29 g fat (only 3 g saturated), 29 g carbs, 3 g fiber, 40 g protein The carb numbers should be less when using the no-sugar-added preserves.

Note: This is my diabetic version of a recipe I saw in a Food Network magazine in 2011.

HOOSIER PEANUT BUTTER BROWNIES

This is an old recipe I had that I changed after my diabetes diagnosis years ago. This is my diabetic-friendly version, and it may not work for all diabetics! For those whose blood sugar is controlled this should work for special occasions or sharing with others.

1/2 cup natural creamy peanut butter
1/3 cup butter OR unsweetened applesauce
1 cup Splenda Granulated or your favorite sugar substitute
2 tbsp Splenda Brown Sugar Blend
2 eggs OR 1/2 cup egg substitute
1 cup white whole-wheat flour 0R 1/2 cup white whole wheat with 1/2 cup almond flour
1 tsp baking powder
1/4 tsp salt, optional
1 pkg sugar-free chocolate chips
1/2 tsp vanilla extract
1/2 cup chopped peanuts 

Preheat oven to 350 degrees. Spray a 9-inch square baking pan with nonstick cooking spray; set aside.

In a medium mixing bowl beat the peanut butter and butter (or applesauce) until blended. Gradually add both Splenda products, beating until fluffy. Add the eggs, one at a time, beating after each addition. Add the flour, baking powder, and salt; mix well. Stir in the chocolate chips and the vanilla, mixing in well. Mix in the peanuts or sprinkle on the top of the batter. Pour into the prepared baking pan and bake at 350 degrees for 30 to 40 minutes or until a wooden toothpick inserted in center comes out clean. Cool before cutting.

Remember quantity is key for diabetics and desserts. Have one brownie, not a half pan of brownies. Share with others or freeze some for later.

file photo

CALIFORNIA TURKEY CHILI

1 1/4 cups chopped onion

1 cup chopped green bell pepper
2 garlic cloves, minced
3 tbsp canola oil
1 can (28-oz) kidney beans, drained
1 can (28-oz) stewed tomatoes, do not drain
1 cup water
3 cups cooked and cubed turkey
1 tbsp chili powder
1 tbsp chopped cilantro
1 tsp crushed red pepper
1/2 tsp salt
Shredded Mexican-blend cheese for garnish, optional
Additional chopped onion for garnish, optional
Fresh cilantro for garnish, optional

In a large, saucepan over medium-high heat, heat the oil; add the onion, bell pepper, and garlic.  Cook veggies until tender.  Add the beans, tomatoes with their liquid, wine OR water, turkey, chili powder, cilantro, crushed red pepper, and salt. Cover the saucepan and reduce heat to simmer.  Cook 25 minutes or until heated through.

Ladle into serving bowls and top with any or all of the garnishes listed above.

FILE PHOTO

FOIL-PACKET TACO CHICKEN

4 small boneless skinless chicken breasts (1 lb.)

4 tsp Taco Seasoning Mix

2 red potatoes (about 1/2 lb), sliced thin

3/4 cup low-fat Mexican Style finely shredded cheese

1/2 cup thick and chunky salsa

1/4 cup low-fat sour cream

4 large sheets heavy duty aluminum foil

nonstick cooking spray

Preheat oven to 400 degrees.

Sprinkle chicken with seasoning mix. Place 1/4 of the potatoes on center of each of 4 large sheets heavy-duty foil sprayed with cooking spray; top with chicken, cheese and salsa.

 Fold each sheet of foil to make a packet. Place packets in single layer on rimmed baking sheet.

Bake 30 to 35 min. or until chicken is done (165°F). Cut slits in foil to release steam before carefully opening packets. Serve chicken topped with sour cream.

KRAFT FOODS PHOTO AND RECIPE

EASY FRESH APPLE CAKE

5-7 apples

1 (2 layer size) package sugar-free yellow cake mix
2 tablespoons Splenda Granular
1 tablespoon ground cinnamon
1 stick real butter

Preheat oven to 350°F

Fill your 9×13 pan 1/2 full with apples which you’ve peeled, cored and sliced thin.
Sprinkle the apples with dry cake mix.
Combine Splenda and cinnamon and sprinkle over the cake mix.
Melt butter and drizzle over.
Bake for 30 minutes or until golden brown.

No frosting necessary. Serve each piece with a scoop of sugar-free vanilla ice cream or whipped cream. Sprinkle with a dash of ground cinnamon for garnish and additional flavor.

Picture for reference only. This is my diabetic version of a recipe based on this picture.

BUTTER GRILLED CHICKEN BREASTS

This was a recipe from my old-fashion recipes collection. I redid it to be more diabetic friendly.

1/4 cup unsalted butter

1/4 cup olive oil

1/4 cup finely chopped green onions
1/4 tsp salt, optional
1/8 tsp pepper
1/4 cup lemon juice
6 (approximately 2 1/2-3 lb) skinless-boneless chicken breasts halves

Melt butter in saucepan. Add olive oil, green onions, salt, and pepper; cook gently for about 3 minutes. Remove from heat and add the lemon juice. Place chicken in a bowl and cove with the sauce. Let stand, stirring occasionally while charcoal is heating up. When the coals are white-hot, brush the grill with oil and arrange 6-inches from the coals. Place chicken breast halves on grill and brush with the remaining sauce. Grill about 30 minutes or until chicken is thoroughly done. Brush with remaining sauce during grilling. Makes 6 servings.

file photo for reference only