SOUTHWESTERN-STYLE BEAN SALAD

2 cups canned pinto, rinsed and drained

1 jalapeno pepper, seeded & minced (handle carefully)
2 medium tomatoes, diced
1/2 cup chopped scallions or green onions
1 large celery stalk, sliced thin
2 tbsps tomato juice
4 tsps red wine vinegar
1 tsp canola oil
1/2 tsp paprika
1/4 tsp ground cumin
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup shredded low-fat Mexican-blend cheese

Combine the beans, jalapeno, tomatoes, scallions or green onions, and celery together in a large bowl; toss gently.

In a small bowl, whisk together the tomato juice, vinegar, oil, paprika, cumin, salt, and pepper; pour over the bean mixture.

Sprinkle the cheese overall.

Yield: 4 servings

Enjoy this salad with a lean protein item.

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SPINACH-STUFFED MUSHROOMS

Two of my favorite foods, spinach and mushrooms, come together in these tasty appetizer/snacks!  

24 large (1 1/2 - 2 inch diameter) fresh mushrooms
2 tbsps olive or canola oil
salt and pepper to taste
1/2-lb bulk Italian sausage or lean ground beef
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper*
1 garlic clove, minced
1 cup fresh baby spinach, chopped
1/4 cup finely shredded Parmesan cheese
1/4 cup fine dry whole-grain or low carb bread crumbs

Preheat oven to 425 degrees.
Lightly rinse the mushrooms and pat dry with paper towels.

Remove the stems from the mushrooms, chop stems and set aside.

Lightly spray a baking sheet with nonstick cooking spray and place the mushrooms on the sheet.  Brush the oil over the mushrooms and sprinkle with salt and pepper; set aside.

In a large skillet cook the mushroom stems with the sausage or beef, onion, bell pepper, and garlic over medium heat until the meat is browned.  Stir occasionally during cooking.  Drain off any excess fat.

Add the spinach to the skillet and cook just until wilted.  Stir in the cheese and bread crumbs; remove from heat.

Spoon the meat/spinach mixture into the mushroom caps.

Bake 10 minutes or until lightly browned and mushrooms are tender, at 425 degrees.

I got this recipe many years ago from a Women's Magazine, probably Family Circle or Woman's Day as I subscribed to both magazines for years.

*NOTE: Did you know red bell peppers are one of the foods highest in vitamin-C? Red bell pepper is higher than citrus fruits in vitamin-C.

APPLESAUCE COOKIES

This is a favorite recipe from the 1950s that I tweaked to make it diabetic friendly. It is cookies, so limit your consumption to a few at a time. I ate three yesterday and my blood sugar was actually 10 points lower this morning. So for a controlled diabetic, I would say three is a good number.

Preheat oven to 325 degrees.

Line 2 regular or one large cookie sheet with parchment paper; set aside.

In a large mixing bowl, combine the following ingredients:

3/4 cup olive, coconut or canola oil

1/2 cup Splenda Brown Blend (or equivalent amount of your favorite brown sugar substitute)

1 large egg

When blended, 1/2 cup sugar-free applesauce

In a separate mixing bowl, combine the following:

2 1/4 cups white whole-wheat flour

1/2 tsp baking soda

1/2 tsp salt (1/4 tsp if necessary for health reasons) 

1 rounded tsp ground cinnamon

1/4 tsp cloves, optional

Stir the flour mixture into the applesauce mixture and stir to blend well.

Add-ins, optional, to be stirred into the batter before placing dough on cookie sheeets.

1/2 to 3/4 cup chopped pecans or walnuts

1/2 cup raisins*

I personally do not like plain raisins so I used 1/4 cup CRAISINS. If your diabetes is not controlled, I would omit raisins or craisins and add an additional 1/4 cup of nuts, if desired.

SAUCY SAUSAGE BALLS

1 lb bulk pork sausage

1 egg, beaten
1/2 cup dry whole-grain* breadcrumbs
3/4 cup ketchup
2 tbsp Splenda Brown Sugar Blend
2 tbsp vinegar
2 tbsp low-sodium soy sauce

Combine the crumbled sausage and egg together in a mixing bowl.  Sprinkle the bread crumbs over all  and mix in well.  Shape the mixture into 1-inch balls.

Brown the meatballs in a large skillet and drain.  Return meatballs to skillet that has been wiped clean with paper toweling.

Combine the ketchup, Splenda, vinegar, and soy sauce and pour over the meatballs. Simmer for 10 minutes or until meatballs are cooked through.

* Or your favorite low/no carb breadcrumbs

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DIABETIC-FRIENDLY SHREDDED BEEF STEW

 A tasty beef stew for anyone but especially good for diabetics. This recipe is nutritionist approved as a healthy stew. This is a recipe I got from one of my diabetic connections associated with Eating Well.

• 1 1/2 cups reduced-sodium chicken broth
• 1/4 cup sherry vinegar
• 2 stalks celery, thinly sliced
• 1 large onion, chopped
• 1 large red bell pepper, seeded and chopped
• 3 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 pounds flank steak, trimmed of fat, each steak cut into thirds
• 1/2 cup packed fresh cilantro leaves, chopped
• 1/2 cup chopped pickled jalapenos
• 10 corn tortillas, heated (see Tip)

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

Tip: Wrap corn tortillas in foil and bake at 300°F until steaming, about 10 minutes.

Yield: 10 servings

Per Serving: 

The file photo with the recipe.

• Calories - 224
• Carbohydrates - 15g
• Saturated Fat - 3g
• Protein - 23g
• Sodium - 416mg
• Dietary Fiber - 3g
• NOTE to diabetics. You can replace the corn tortillas with whole-wheat or your favorite low-carb tortillas.

CUCUMBER AND RED ONION SALAD

If I have a nice tomato I like to add that, too.

2 1/2 cups thinly slice lengthwise, unpeeled cucumbers
1/2 cup thinly sliced red onion, separated into rings
1/3 cup Splenda granular
1/3 cup white vinegar
1/4 tsp salt
2 to 3 grinds of freshly ground black pepper

In a medium glass bowl, toss the cucumber slices and onion rings together (add tomato here, if using); set aside.

In a separate bowl, using a wire whisk, combine the Splenda, vinegar, salt and pepper. Pour mixture over the veggies.

Cover bowl and refrigerate for at least 2 hours; stir several times during chilling.

oss before serving.

Note: If you do not have a mandoline to make thin lengthwise slices of cucumber, slice crosswise into thin discs.

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HAPPY 4TH OF JULY

 

Wishing you a safe and happy holiday.

SHRIMP & CRAB SOUP

1 large red bell pepper, seeds and ribs removed

1 large green bell pepper, seeds and ribs removed
2 carrots
1 can (1 lb 12-oz) whole tomatoes, undrained
1 medium white onion, peeled
4 whole cloves
2 shallots, peeled
5 cups water, divided
2 cans (10 3/4-oz each) condensed chicken broth
1 1/2 cups chopped celery
1/2 tsp dried basil
1/8 tsp dried thyme
1/4 tsp turmeric
1 whole bay leaf
1/4 tsp dried red pepper flakes
1 tsp salt
1 lb unshelled fresh shrimp
1 can (7 3/4-oz) king crabmeat, drained & cartilage removed
1/4 cup fresh-squeezed lemon juice
1 tbsp chopped parsley

Cut the peppers into small pieces and slice carrots into thin coins.

In a small bowl, using a fork, crush the tomatoes and break into small pieces.

Stud the cloves into the onion; cut shallots into thin slices.

Put 3 cups of the water with the chicken broth in a large saucepan; bring to a boil over high heat.  When broth/water is at a full boil, add the peppers, carrots, tomatoes, clove studded onion, shallots, celery, basil, thyme, turmeric, bay leaf, and red pepper flakes.  Return to a boil, reduce the heat and simmer, uncovered, 30 minutes.

Meanwhile, cook the shrimp by putting the remaining 2 cups of water and the salt into a 2-quart saucepan.  Bring to a boil over high heat and add the shrimp.  Return to a boil then remove from heat.  Cover pan and let stand 3 minutes. Drain the shrimp, reserving 1 cup of the liquid.  Allow shrimp to cool until they are cool enough to handle.

Peel the shrimp and discard the shells.  Using a small sharp knife, slit the shrimp lengthwise down the center back.  Remove and discard the dark inner vein and rinse the shrimp to clean.

Add the shrimp, the reserve cooking liquid, crabmeat, and lemon juice to the soup.  Cook gently, uncovered for 10 minutes.

Before serving remove and discard the onion and add the parsley.  Season with salt if desired. 

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CHICKEN ENCHILADA CASSEROLE

1 tsp canola or olive oil

1 cup chopped red onion
1 can (4-oz) diced mild green chilies
2 cans (10-oz each) mild enchilada sauce
3/4 lb chicken breast, cooked and shredded
2/3 cup sliced green onions12 

12 (6-inch) corn* tortillas, divided (or low carb tortillas)
3/4 cup shredded Mexican-blend cheese
1/2 cup fat-free sour cream for serving, optional

Preheat oven to 350 degrees.
Lightly spray a 2 1/2-quart casserole dish with nonstick cooking spray.

Heat the oil in a large nonstick skillet over medium-high heat.  Add red onion and chilies; cook and stir 4 to 5 minutes or until the onion is tender.  Add the enchilada sauce, chicken, and green onions.

Place 4 of the corn tortillas in the bottom of the prepared casserole dish.  Spoon 2 cups of the chicken mixture over the tortillas.  Top mixture with 1/4 cup of the cheese.  Top with 4 more tortillas, 1 cup of the chicken mixture and another 1/4 cup of cheese.  Add the last tortillas, chicken, and cheese.

Cover dish and bake 20 minutes at 350 degrees.  Remove the cover and bake another 10 minutes until heated through.

Allow to stand 10 minutes before cutting to serve.

To serve, top with sour cream if desired.  Top with additional sliced green onions or a sprig of cilantro, if desired.

This is the file photo.

ALMOND BUTTER

Make your own tasty Almond Butter to use in place of peanut butter for a change.

3 cups slivered almonds, toasted
1 tsp salt

Place the almonds and salt in a food processor and process until the mixture has a buttery consistency.

Serve on whole-grain crackers, whole-grain bagels, rice cakes, use as a substitute for peanut butter in baking, etc.

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May be stored in an airtight container or jar and kept in the refrigerator.