BLACK BEAN - CORN SALAD

1/2 cup black beans, rinsed and drained

1/2 cup frozen whole kernel corn, thawed
1/2 cup chopped avocado
1/2 cup coarsely snipped fresh cilantro
1/4 cup red onion, chopped
2 tbsp fresh lime juice

Toss all ingredients together in a medium bowl and serve.

Yield: Approximately 2 cups

Note this is my version of a recipe I got from an old Better Homes and Garden. It is also their picture.

MAPLE GLAZED HAM STEAKS

1/3 cup sugar-free maple-flavored syrup

2 tbsp unsweetened applesauce
2 tbsp Splenda Granular
1 tbsp ketchup
1 tsp Dijon mustard
1/4 tsp salt, optional (I suggest omitting)
Pinch of garlic powder
2 fully cooked ham steaks about 1" thick

In a small saucepan over medium heat, whisk together all ingredients except ham. Cook 5 minutes over low heat.

Place the ham steaks on a baking sheet with sides. Spoon half the sauce over the steaks.

Broil steaks, 2" from the heating element, 5 minutes. Turn steaks, spoon remaining sauce over the steaks and broil another 5 minutes or until heated through.

Yield: 4 servings
Per serving: 230 calories, 9 g carbs, 33 g protein
Diabetic Exchange: 5 lean meat

file photo

ARTICHOKE - GREEN BEAN CASSEROLE

 2 cans French-style green beans, drained

2 cans artichoke hearts, drained and chopped

3/4 cup Parmesan cheese

1 large onion, diced

6 garlic cloves, chopped OR 3 tsp minced garlic

1/3 cup olive oil

Whole grain bread crumbs (or your favorite no/low carb crumbs)

1 tbsp butter, melted

Sauté onion in olive oil until translucent. Add garlic and cook for 2 minutes, being careful not to burn.

Add green beans to onion/garlic mixture and stir while cooking for about 5 minutes. Add artichoke and cheese; blend together well.

Spray a casserole dish with nonstick cooking spray and transfer the mixture to the dish. Sprinkle some bread crumbs over the top and drizzle with the butter.

Bake in a 300 degree oven 20 minutes or until heated through.

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SPICY POACHED PEARS

3 cups water

1 cup Splenda Granulated
10 slices fresh ginger
2 whole cinnamon sticks
1 tbsp candied ginger, minced, for garnish if desired
6 large Bosc or Anjou pears, peeled & cored

Combine the water, Splenda, ginger slices and cinnamon sticks in a crock pot or slow cooker. Place the pears down int mixture and place the lid on the cooker.
Cook pears on low setting 4 to 6 hours or on high approximately 2 hours.
Remove the pears from the cooker, leaving sauce in cooker.
Turn the cooker to high setting and cook sauce, uncovered, for approximately a half hour for the liquid to reduce to make a thick sauce. Drizzle the sauce over the pears and sprinkle with the candied ginger, if desired.

file photo of similar recipe.

BEEF 'n' CHEESE DIP IN BREAD BOWL

If you are planning a party and need something you can snack on with your guests you may want to try this. Keep your total portion small and be sure to eat yours with the fresh veggies rather than bread cubes.

 1 pkg (8-o) reduced-fat cream cheese
1 1/2 cups (6-oz pkg) shredded reduced-fat cheddar cheese
1/2 cup fat free sour cream OR plain Greek yogurt
2 pkg (2 1/2-oz each) thinly sliced dried beef
1/2 cup chopped green onions
1/2 cup mild pepper rings, drained and chopped
2 tsp Worcestershire sauce
1 (1 lb) loaf unsliced round rye bread
Assorted fresh vegetables for dipping

Preheat oven to 350 degrees.

In a mixing bowl, combine the cream cheese, cheddar cheese and sour cream or yogurt. Stir in the beef, onions, peppers and sauce.

Cut the top fourth of the bread off and very carefully hollow out the remaining bread, leaving a 1" shell. Cube the removed bread along with the top and set aside. Fill the shell with the beef mixture; wrap in foil and place on a baking sheet.

Bake at 350 degrees for 60 to 70 minutes or until heated through.

Serve dip with the fresh veggies and cubed bread.

Yield: 3 cups dip.

Note: Recipe and Photo from a 2008 TOH Annual Recipes

WALDORF SALAD

This recipe is a little different take on Waldorf Salad. It makes a tasty, healthy salad diabetics can enjoy.

2 cups shredded red cabbage
1 cup diced peeled or unpeeled apples
1 cup diced celery
1/3 cup chopped walnuts
5 tbsp light mayonnaise (I use olive oil mayo)
6 tbsp low-fat plain yogurt
1 tbsp Splelnda Granular (2 packets will work)
1/4 tsp salt

In a large bowl, combine the cabbage, apples, celery, and walnuts.

In a separate bowl, whisk together the mayonnaise, yogurt, Splenda, and salt; toss with the cabbage mixture.

Chill before serving.

Yield: 6 (3/4 cup) servings
Per serving: 100 calories, 8 g carbs, 2 g fiber (with peeled apples), 2 g protein

Diabetic Exchanges: 1 vegetable, 1 1/2 fat 

.Note: This is a file photo of a similar recipe

POTATO-MUSHROOM FRITTATA

1 tbsp olive oil

1 medium onion, sliced very thin
about 1/2 lb potatoes, unpeeled, sliced very thin
6 oz mushrooms, sliced
3 large eggs, whisked slightly
2 tbsp chopped fresh parsley
Salt to taste
Freshly ground black pepper to taste

Heat the oil in a nonstick skillet; add onion, potatoes, and mushrooms. Cook until brown; reduce heat to low and cook, covered, 20 minutes or until softened; stir occasionally.
Add the eggs, parsley and seasonings to the mixture; stir well to combine. Cook over low heat 15-20 minutes or until eggs are almost set.

Transfer to a preheated broiler and cook until the top is set.
Yield: 2 servings
Approximately per serving: 350 calories, 17 g protein, 35 g carbs, 4 g fiber

Note: File photo of a similar recipe.

PUMPKIN ROLL

 3 large eggs

1 cup Splenda Granular
2/3 cup canned pumpkin
1 tsp molasses
1 1/2 tsp ground cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
3/4 cup + 1 tbsp white whole-wheat flour
1 tsp baking powder
1/4 tsp baking soda

Preheat oven to 350 degrees.
Coat a 10 x 12-inch jelly roll pan (or a 9 x 13-inch pan, if you don't have a jelly roll pan) with non-stick cooking spray. Line bottom with wax paper and lightly spray paper with the cooking spray; set aside.

In a medium mixing bowl, using an electric mixer on high speed, beat eggs for 5 minutes. Beat in the Splenda; whisk the pumpkin, molasses, and spices into the egg mixture.

Sift the flour, baking soda, and baking powder together into the pumpkin mixture. Pour the batter into the prepared pan. Completely even the batter by using a spatula.

Bake at 350 degrees for 8 minutes or until the cake is springy to the touch and edges are dry. Do Not overbake or cake will crack when rolled.

Lay a smooth towel on a flat work surface . Sift some powdered sugar onto the towel. As soon as cake comes out of the oven,  turn out onto the sugar-dusted towel. Roll up loosely; cool.

Filling:
8-oz low-fat cream cheese
3 tbsp Splenda Granular
1/2 cup sugar-free whipped topping

2 tsp powdered sugar (recipe on this blog for sugar-free (fake) powdered sugar, if needed.

In a small mixing bowl, beat the cream cheese and Splenda with an electric hand mixer. Beat in the whipped topping.

Unroll the cooled cake; Spread the filling over the cake to within 1-inch from the farthest long side. Starting with the long side nearest you, re-roll the cake.

Cover the rolled cake with plastic wrap until ready to serve. Before slicing to serve dust with a light dusting powdered sugar, if desired.

Yield: 8 servings
Per serving: (Approximately) 170 calories, 18 g carbs, 7 g protein

Note: File Photo

Note: This is the perfect holiday dessert. Remember it is a dessert, have a serving and share the rest with family and friends. Never eat dessert following a big meal, especially a carb heavy meal.

FRESH BLUEBERRY SCONES

2 cups white whole-wheat flour

1/3 cup Splenda Granular  (or equivalent of your favorite sugar substitute)
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup fresh blueberries
1 cup buttermilk (I use low-fat)
3 tbsp margarine**, melted
1 large egg
1/2 tsp almond extract
2 tsp granulated sugar*

Preheat oven to 425 degrees.
Spray a cookie sheet with nonstick cooking spray (or line it with parchment paper); set aside.

In a large bowl mix the flour, Splenda, baking powder, baking soda and salt. Stir in the blueberries and set aside.

In a small bowl, whisk together buttermilk, margarine, egg, and extract; Pour wet mixture over the dry mixture and stir just until dry ingredients are moistened (do not overmix).

Drop by heaping spoonful (about 1/4 cup) onto the prepared baking pan, making 13 mounds. Sprinkle with the 2 teaspoons of sugar.

Bake scones 12-15 minutes until lightly browned. Transfer to a wire rack to cool slightly before serving.

Yield: 13 scones
Per scone (made according to the original recipe) 115 calories, 18 g carbs (1 g fiber), 3 g protein, 3 g (0 saturated) fat

Diabetic Exchange: 1 carb, 1 fat

*Only you know your blood sugar control. Personally, I use Splenda Granular.

**I use butter. Butter is a natural product, margarine is a man-made product. Our bodies are made to process natural products.

 

Note: Scones are a bread item so only eat 1 scone per meal or snack. I suggest eating all bread items with a protein item.

You can freeze these, a couple per baggie, and pull them out for later use. They will keep nicely for a month or two in the freezer. Thaw then wrap loosely in a paper towel and microwave a few seconds if you like them warm.

 This is a Splenda recipe but the photo is from KAF.

BUTTERNUT SQUASH SOUFFLE

3 cups cooked, mashed butternut squash (approximately 2 lbs of squash)

2/3 cup Splenda Granular
1 large egg
3 large egg whites
1/3 light sour cream
1 tbsp margarine*, melted
3/4 tsp cinnamon
1/2 tsp vanilla
1 tsp baking powder
1/4 tsp salt

Preheat oven to 350 degrees.

To prepare squash, prick with a knife in several places and microwave whole for 8 to 10 minutes. Remove from microwave and cut in half lengthwise; when cooled enough to handle, scoop out seeds. Place halves, cut side down, in a glass baking dish with 1/4 cup water. Cover tightly with plastic wrap or lid if dish has one and microwave another 10 minutes or until flesh is very soft. Scoop out the flesh into a large bowl.

Add the remaining ingredients to the squash and beat until well blended. Spoon into a 2-quart casserole or soufflé dish that has been coated with nonstick cooking spray; smooth the top. Prepare the following topping and cover the top with the mixture.

Topping:
In a small bowl combine:
2 tbsp white whole-wheat flour
3 tbsp Splenda granular
3 tbsp finely chopped pecans
1 tbsp margarine*, melted
1/4 tsp cinnamon

Mix with a fork or fingers until crumbly. Sprinkle over the top of the soufflé.
Bake at 350 degrees for 30-35 minutes or until puffy in center and top is well browned.

Yield: 8 (1/2 cup) servings
Per serving: 120 calories, 15 g carbs (3 g fiber), 4 g protein, 5 g fat (2 g saturated)
Diabetic Exchange: 1 carb, 1 fat

*I use butter as the body is made to process natural foods, not man-made ones. This is a Splenda recipe so I posted it according to their directions.

Note: 1/2 cup of this recipe contains approximately 1/3 the calories of a 1/2 cup of sweet potato casserole.

Note: File Photo