OLD FASHION EGGNOG

6 beaten egg yolks

2 1/4 cups low-fat milk 

1/3 cup Splenda or your equivalent of your favorite sweetener
1 tsp vanilla extract
1 cup heavy cream or low-fat evaporated milk
1 tablespoon Splenda Baking Sugar Blend
Ground nutmeg

In a large heavy-duty saucepan combine the egg yolks, milk, 1/3 cup Splenda.  Cook the mixture over medium heat, while stirring, until the mixture coats a metal spoon.  Remove mixture from the heat.  Cool quickly by placing in a sink (or a pan) of ice water while stirring for a couple of minutes.  Stir in the vanilla.  Refrigerate at least 4 hours but up to 24 hours.

To serve:
In a mixing bowl, whip the heavy cream with the 1 tablespoon of Splenda Baking Blend until soft peaks (tops fold over when beaters are removed) form.  Transfer the chilled eggnog to a large punch bowl.  Gently fold in the whipped cream and sprinkle with ground nutmeg.

Yield: 8 to 10 servings

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HOT BACON CRAB DIP

This recipe (and photo) are from a bacon insert in a 2011 Food Network magazine. I redid the recipe to be more diabetic-friendly.

1 (8-oz) brick low-fat cream cheese, softened
8-oz crabmeat
1 cup cooked, drained on paper towels, crumbled bacon
1/2 cup olive oil mayonnaise
3 scallions, chopped
1 lemon, juiced

Preheat oven to 350 degrees.
Lightly spray a baking dish with nonstick cooking spray; set aside.

Mix all ingredients together and spread in the baking dish. Sprinkle fine whole grain bread crumbs over the top and bake at 350 degrees 30 minutes or until bubbly.

Serve with whole grain toasted breads or crackers.

FROSTED FRESH GRAPES

This is an easy way for diabetics to fancy up salad patters, dessert plates, fruit and cheese trays, etc. These grape clusters are so good you could even use them as dessert. Remember this is considered a dessert and should only be used a decoration or the diabetic should eat no more than a few grapes. Use to fancy up platters and allow others to eat most of the grapes.

2 lbs seedless grapes
1 large egg white, slightly beaten (or 1/4 cup liquid egg white from dairy section)
1 pkg (4-serving size) sugar-free gelatin, any flavor

Cover a tray with waxed paper; set aside.

Wash grapes and pat dry on paper towels. Cut bunches into small clusters.

Dip grape clusters into the egg white, one cluster at a time. Hold for excess to drip off then sprinkle with the gelatin. Place on the prepared tray. Repeat until all clusters are done.

Place tray in refrigerator and allow to cool for 3 hours before serving.

Note: Frosted grapes may be kept in the refrigerator over night if you need to make ahead.

Note: This is a file photo for reference only.

HIGH-PROTEIN CINNAMON PANCAKES

This is basically a recipe from a Splenda cookbook. I changed it from all-purpose flour to white whole wheat flour. I never use refined white (all-purpose) flour. The amount is the same so make yours to suit yourself.

1/2 cup + 2 tbsp white whole-wheat flour
1/2 cup protein powder
1/4 cup Splenda Granular
1 tsp baking powder
1 tsp ground cinnamon
1 1/2 cups buttermilk
1 tbsp butter, melted
2 eggs, lightly beaten

Combine all dry ingredients in a mixing bowl.

In a small mixing bowl whisk together the buttermilk, butter, and eggs; stir into the dry ingredients using a wooden spoon or rubber spatula only until all flour is moistened. Do Not Over Mix.

Place griddle or skillet over medium heat; spray lightly with nonstick cooking spray. Pour 1/4 cup batter and spread into 4-inch circle for each pancake. Cook 3 to 4 minutes on first side until bottom is browned. Flip and cook on second side 2 to 3 minutes. Serve hot with your favorite sugar-free syrup.

Yield: 8 pancakes
Per serving (2 pancakes): 170 calories, 18 g carbs ( g fiber), 15 g protein, 5 g (1.5 g sat) fat, 400 mg sodium
Diabetic exchanges: 2 lean meat, 1 carb
WW points: 4
Note the above info is for pancakes only. Syrup will change those numbers.

When buying protein powder for cooking it is best to buy it in bags or bins (Bob's Red Mill is a good example). Protein powder in cans is great for drinks but not so good for cooking.

Note: File Photo

MEYER LEMON AND STRAWBERRY PIE

This is a recipe I saved several years ago from Hoosier Homemade. She adapted it from a Pillsbury recipe. The (notes) are mine.

• 1 pie crust - store bought or homemade
Filling
• 1/2 cup Truvia Baking Blend (I use Splenda Granular)
• 2 tablespoons cornstarch
• 2 tablespoons flour, all-purpose (I always use white whole wheat - never refined all-purpose)
• 1 1/2 cups water
• 3 egg yolks, beaten
• 1 tablespoon grated Meyer lemon peel
• 1/3 cup Meyer lemon juice
• 1 tablespoon butter
Topping
• Fresh Strawberries
• Fresh Whipping Cream or whipped topping

Instructions

1. Preheat oven to 400 degrees. Prepare and bake pie crust according to directions on box or make your own in a pie plate or tart pan.Cool
Filling
2. In a saucepan, combine flour, cornstarch and Truvia Baking Blend
3. Gradually add water, whisking constantly
4. Heat to boiling over medium heat, cook and stir for 1 minute, remove from heat
5. Whisk egg yolks in a small bowl. Gradually add 1/2 cup of cooked mixture, whisking constantly.
6. Stir the egg mixture into the cooked mixture
7. Stir in lemon juice and peel, cook over medium heat for about 5 minutes until thickened, stirring constantly
8. Remove from heat and let stand 10 minutes
9. Pour into cooled pie crust and place in fridge for at least 2 hours
10. Clean and slice strawberries when you are ready to serve
11. Serve with fresh whipping cream

Note: Recipe adapted from Pillsbury.

PORK AND NOODLE BOWLS

This recipe is from Diabetic Living. It has a great carb to protein ratio with carb grams and protein grams almost equal.

12-oz boneless pork sirloin chops, cut into bite-size strips
1/2 cup low-fat Asian salad dressing
4-oz dried multigrain spaghetti
1 tbsp olive oil
6 cups packaged shredded broccoli slaw mix
1/4 cup chopped cashews or sliced almonds, toasted

In a bowl combine pork and 1/4 cup of the Asian dressing. Cover and chill 1 hour.

Cook pasta according to package directions; drain. Return to pot. Add the remaining 1/4 cup dressing; toss to coat.

In a 12-inch skillet heat 1 1/2 teaspoon of the olive oil over medium-high. Add half the pork mixture; cook and stir 3 to 4 minutes or until browned and slightly pink in center. Transfer pork to pot with pasta. Repeat with remaining 1 1/2 teaspoon of olive oil and remaining pork. Toss pork and pasta to combine.

Add broccoli slaw mix to hot skillet. Cook and stir about 3 minutes or until just starting to wilt. Transfer to pasta mixture, tossing to combine. Top pasta mixture with cashews.

Yield: 4 servings
Per serving: 359 calories, 12 g (2 sat) fat, 54 mg cholesterol, 418 mg sodium, 36 g (5 g fiber, 10 g sugar) carbs, 30 grams protein

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ORANGE GINGER SCONES

2 cups white whole-wheat flour

1/4 cup Splenda Granular
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp ginger
1/2 tsp allspice
3 tbsp butter, cold
3/4 cup buttermilk
1 large egg
1 tbsp orange zest
1 tbsp 1% milk
1 tsp Splenda Granular or Granulated Sugar if blood sugar is under control

Preheat oven to 400 degrees.
Spray a cookie sheet with nonstick cooking spray.

In a large bowl, mix the flour, 1/4 cup Splenda, baking powder, baking soda, salt, ginger, and allspice until blended. Using a pastry cutter (or your clean fingers) cut butter into the flour mixture until crumbly; set aside.

In a small bowl, whisk together the buttermilk, egg, and orange zest. Pour over dry ingredients and mix only until dry ingredients are moist.

Coat hands with flour, lightly flour a solid surface and place dough on the surface. Knead gently once or twice to pull dough together; pat into an 8-inch round.

Using a sharp knife, cut the round into 10 equal size wedges; transfer wedges to the prepared baking sheet.
Brush with the milk and sprinkle with the teaspoon of Splenda or sugar.

Bake at 400 degrees 12-15 minutes or until lightly browned. Remove from oven and transfer to a wire rack to cool slightly before serving.

Yield: 10 scones
Per scone: 140 calories, 22 g carbs (1 g fiber), 4 to 5 g protein
NOTE: Remember scones are a bread product. This has a poor carb to protein ratio for a diabetic and should be eaten with a protein item ie milk, cheese, ham, egg, etc.

Note: Using buttermilk makes the scones more tender. This is important for diabetics using whole-grain flour instead of refined flour.

Note: File Photo

HOT VANILLA STEAMER

1 cup minus 2 tbsp 1% milk

2 tbsp fat-free half and half cream
1 tbsp or 2 packers Splenda (or equivalent amount of your favorite sweetener)
1/2 tsp vanilla

In an 8-oz mug, combine milk and cream; stir in Splenda.

Microwave on high 1 1/2 minutes or until very hot but not boiling. Remove and stir in vanilla.

Yield: 1 serving
Per serving: 120 calories, 16 g carbs, 8 g protein
Diabetic Exchange: 1 low-fat milk
WW Points: 2

This makes a good warm drink before bedtime.

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BBQ RIBS START WITH A BOTTLED SAUCE

2 lbs spareribs, cut into strips

salt and pepper

Sauce:
1/2 cup your favorite sugar-free bottled barbecue sauce
1 tbsp lite soy sauce
1 tbsp Worcestershire sauce
1 garlic clove, crushed
1/4 tsp thyme
1/4 tsp basil
1/4 tsp oregano

Sprinkle the ribs lightly with salt and pepper.  Lace onto grill spit accordion-style.  Attach spit to grill and cook, rotating, for approximately 2 hours or until the meat is well done.  Brush with the sauce during the last half hour of cooking.

To make sauce: Combine all the sauce ingredients in a small mixing bowl. 

file photo for reference

ALMOND CRUSTED CHICKEN BREAST

4 (1 to 1 1/4 lb) skinless boneless chicken breast halves

1 egg, lightly beaten
2 tbsp buttermilk
1/2 cup finely chopped almonds
1/2 cup fine dry whole-grain bread crumbs
2 tsp snipped fresh rosemary
1/2 tsp salt, optional
1 tbsp canola oil
2 tbsp sliced shallots
8 cups fresh spinach leaves
Freshly ground black pepper
Fresh mint leaves for garnish, if desired

Flatten chicken between two pieces of plastic wrap until 1/4 to 1/2-inch thick.

Combine the egg and buttermilk in a shallow dish. In a separate shallow dish, combine the almonds, bread crumbs, rosemary and half the salt.

Dip chicken pieces into the egg/buttermilk mixture then into the almond mixture, turning to coat.

Heat the oil in a 12-inch nonstick skillet over medium heat. Cook chicken, half at a time if necessary, 4 to 6 minutes or until no longer pink. Turn once during cooking. Remove chicken from skillet and keep warm. Reserve drippings.

Cook shallot in the dripping over medium heat 3 to 5 minutes or just until tender, stirring often. Add the spinach and the last half of the salt; cook,  tossing, about a minute or just until spinach is wilted.

Serve the chicken with the spinach. Season with more salt and pepper, if desired. Garnish with the mint, if using.

Yield: 4 servings
Per serving (1 piece of chicken and 1 cup spinach): 276 calories, 11 g (1 sat) fat, 11 g carbs (3 g fiber), and 33 g protein

Note: The basics of this recipe are from Diabetic Living.