PHYLLO TURKEY EGG ROLLS

1 lb lean ground turkey breast (no skin)

4 cups coleslaw mix (approximately 8-oz)
1/4 cup chopped green onions
3 tbsp reduced-sodium soy sauce
2 garlic cloves, minced
1/2 tsp Chinese five-spice powder
1 tsp grated fresh gingerroot
25 sheets phyllo dough (14" x 9")
Refrigerated butter-flavored spray
Sweet and Sour Sauce for dipping, optional
Hot mustard for dipping, optional

Crumble turkey into a large nonstick skillet and cook over medium heat until no longer pink, stirring often; drain. Add the next six ingredients and cook 2-3 minutes or until coleslaw is wilted. Remove from heat.

Place on phyllo sheet on work surface with the long side facing you; Spritz with the butter spray and brush to evenly cover. Repeat with two more sheets of phyllo. (It is important to keep the remaining phyllo sheets covered with waxed paper to prevent drying out.) Cut the stack in half widthwise.

Place 1/4 cup of the turkey mixture along one short side of the stack. Fold in the long sides, starting at edge of filling and roll up tightly. Place seam side down on an ungreased baking sheet. Spritz with the butter spray. Continue process until all ingredients are used up.

Bake at 350 degrees 25-30 minutes then broil up to 5 minutes until golden brown.

Serve warm with your choice of the sauces, if desired.

Yield: 16 egg rolls.
Per roll: 108 calories, 4 g (1 g saturated) fat, 12g carbs (1 g fiber), 7 protein
Diabetic exchanges: 1 starch, 1 lean meat

Note: This recipe and photo are from TOH 2008.

RASPBERRY VINAIGRETTE

4 tbsp rice vinegar

2 tbsp olive or canola oil
1/4 cup fresh or sugar-free frozen raspberries
1 tbsp Dijon mustard
1 tbsp lime* juice
1 tbsp water
1 tbsp Splenda Granular**
Freshly ground black pepper to taste

*lemon juice may be substituted
**2 Splenda packets may be substituted

Combine all ingredients in a food processor or blender and process until smooth.

Yield: 5 servings (2 tbsp each)
Per serving: 60 calories, 1 g carbs, 0 g protein, 6 g fat (0 Saturated), 1 g fiber

Photo credit: Gather For Bread

LEMONY ACORN SQUASH SLICES

2 large acorn squash (about 2 1/4 lb each)

1 cup + 2 tbsp water, divided
1/2 cup Splenda Granular
2 tbsp lemon juice
1 tbsp butter
1/4 tsp salt (OMIT IF USING SALTED BUTTER)
1/8 tsp black pepper
lemon wedges for garnish, optional
fresh mint leaves for garnish, optional

Cut squash in half lengthwise; clean out and discard the seeds and membranes. Cut each half widthwise into 1/2-inch slices; discard ends. Place slices in a large skillet; add 1 cup water and bring to a boil. Reduce the heat and simmer 20 minutes or until tender.

Meanwhile, in a heavy saucepan, combine Splenda and remaining water. Cook over medium heat until Splenda dissolves and the mixture turns rather golden, stirring occasionally. Remove from the heat and carefully add the lemon juice, butter, salt and pepper. Cook, stirring, over low heat until the butter is melted. Place the squash on a serving plate with sides and pour the syrup over all. Garnish with the lemon and mint, if desired.

Yield: 6 servings

 

 Note: This recipe is based on an old TOH recipe that I changed to be diabetic-friendly. The picture accompanied the original recipe.

CHICKEN RICE SOUP FROM SANDERSON FARMS

 2 Sanderson Farms® Split Chicken Breasts

• 8 cups cold water
• 1 cup finely diced celery
• 1½ teaspoons salt (I suggest diabetics limit or omit salt and replace all or part with a seasoning such as Mrs. Dash)
• 1/4 teaspoon black pepper
• 3/4 cup finely diced carrots
• 1/3 cup uncooked white* rice
• 1 tablespoon chopped fresh parsley

Directions

1. Place chicken, water, celery, salt and black pepper in a 6-quart stockpot.
2. Bring to a boil over medium high heat. Reduce heat to medium. Tilt lid to partially cover. Cook 25 minutes.
3. Add carrots. Cook 20 minutes.
4. Add rice. Cook 10 minutes.
5. Add parsley. Turn heat off. Stir.
6. Remove chicken. Discard skin and bones. Pull chicken meat into bite sized pieces and return chicken meat to stockpot.
7. Adjust seasonings, to taste.

*I suggest brown rice for diabetics. Brown rice may require a few more minutes cooking time.

Yield: 8 servings
Per serving: 170 calories, 8 g carbs (1 g sugar), 21 g protein

QUICK BARBECUE DIPPING SAUCE

1 can (8-oz) tomato sauce

2 tbsp water
1 tbsp Worcestershire sauce
1 tbsp cider vinegar
4 tbsp Splenda Granular
1 tsp honey
Pinch of onion powder
Pinch of salt

In a small saucepan, combine all ingredients and cook for 5 minutes over low heat. For a thicker sauce, cook an additional 5 minutes.

Perfect to use on chicken, ribs, etc or the thicker sauce makes a good dip for chicken nuggets, strips, etc.

Per 2 tablespoons: 15 calories, 4 g carbs, 1/2 g protein

Note: This is a file photo.

PUMPKIN PIE LATTE

If you enjoy the popular festive drinks but worry about fat and sugar, make your own. I devised this for diabetics from a TOH recipe I saw.

2 cups 2% milk (skim or 1% may be used)
2 tablespoons canned pumpkin puree
2 tablespoons Splenda Granular or 1 to 2 packets (or equivalent of your choice of sugar substitute)
2 tablespoons vanilla extract
1/2 teaspoon pumpkin pie spice
1/2 cup hot brewed Easy Espresso
Whipped cream, additional pumpkin pie spice and ground cinnamon, optional for garnish

In a small saucepan, combine the milk, pumpkin and Splenda; cook and stir over medium heat until steaming. Remove from the heat; stir in vanilla and pie spice. Transfer to a blender; cover and process for 15 seconds or until foamy.

Pour into two mugs; add espresso. Garnish with whipped cream and spices if desired.

Yield: 2 servings.

FILE PHOTO

SOUR CREAM APPLE PIE

This is a dessert recipe. Many diabetics cannot enjoy dessert while many others can. If you fall into the can't category please do not criticize those who can. All diabetics are different.

1 unbaked sugar-free pie crust

2 large eggs
1 cup light sour cream
1/4 cup Splenda Granular
2 tbsp white whole-wheat flour*
2 tsp vanilla
1/4 tsp salt
2 1/2 cup peeled, thinly sliced, apples

Streusel Topping:
4 tbsp white whole-wheat flour*
3 tbsp butter
1/3 cup Splenda Granular
1 tsp cinnamon

*Or use an equivalent amount of your favorite substitution ie almond flour, etc.

Preheat oven to 435 degrees.
Bake crust 15 minutes; remove from oven and set aside.

In a large bowl, light beat the eggs, sour cream, Splenda, flour, vanilla, and salt together to blend. Stir in the apples and pour into the crust.

Bake 15 minutes then reduce the temperature to 350 degrees. Cover edges with foil to prevent overbrowning and bake for another 20 minutes.

Meanwhile, combine the topping ingredients. Remove pie from oven and sprinkle with the streusel mixture. Return to oven and bake another 20 minutes.

Cool pie completely before cutting to serve.

Yield: 8 servings.

Note: File Photo

TURKEY SALAD SANDWICHES

2 cups chopped romaine lettuce

1 1/4 cups diced cooked turkey
1/2 cup shredded Swiss cheese
2 green onions, sliced thin
6 bacon strips, cooked, drained, crumbled
1/3 cup frozen peas, thawed and drained
1/2 cup olive oil mayonnaise
1/4 tsp freshly ground black pepper
12 slices whole-grain bread

Combine the lettuce, turkey, cheese, onions, bacon, and peas in a large bowl. Add the mayonnaise and pepper; toss to coat well.

Spread the mixture over 6 of the bread slices and top with the remaining 6 slices.

Yield: 6 sandwiches

Note: The idea for this sandwich is from an old TOH magazine. The picture is a file photo.

HEALTHY CANNELLINI BEAN DIP

1/4 cup soft whole-wheat bread crumbs (or your favorite low/no carb bread crumbs)

2 tbsp water
2 tbsp canola or extra virgin olive oil
2 tbsp lemon juice
1 can (15-oz) cannellini beans, rinsed & drained
4 tsp minced fresh parsley
2 or 3 (depending on size) garlic cloves, peeled, halved
1/4 tsp salt
dash of cayenne pepper
dash of black pepper
1/4 tsp dried dill

In a small bowl, soak the bread crumbs in the water.
Meanwhile, in a food processor combine the oil, lemon juice, beans, parsley, garlic, salt, peppers, and dill; process until smooth. Add the bread crumbs and process again just until blended.

Serve with fresh veggies and/or whole-grain crackers.

 Note: This is a file photo.

GLAZED DILL CARROTS

1/4 cup fresh squeezed orange juice

1/4 cup water

1 lb carrots, peeled, sliced
2 tbsp butter, melted
2 to 3 tbsp Splenda Granular
1 tsp minced fresh dill
Salt to taste (BEST TO OMIT)
Freshly ground black pepper to taste

Place carrots, juice, and water in a saucepan; simmer, covered, until carrots are tender and liquid is absorbed. This should take about 15 minutes.

In a small bowl, combine the butter, Splenda, and dill. Pour mixture over the carrots and toss to coat. Season with salt and pepper.

Yield: 6 servings
Per 1/2 cup serving: 60 calories, 9 g carbs, 1 g protein

FILE PHOTO