THE BEST OLD FASHION BBQ SAUCE

I'm not sure exactly who decided this is the best bbq sauce except to say this recipe is from a hospital in Dallas, Texas. 

1/2 cup butter
1/4 cup lemon juice
2 tbsp horseradish
4 tbsp vinegar
5 tbsp catsup

1 tsp salt
2 tsp Worcestershire sauce
3/4 tsp Tabasco sauce

In a saucepan, melt the butter with the lemon juice.  Add the horseradish, vinegar, catsup, salt, Worcestershire and Tabasco sauces; stir to blend together well. 

Heat just to a simmer, do not boil.

Excellent for chicken or pork cooked on a barbecue grill.

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PUMPKIN SPICE LATTE

Do you love a pumpkin spice latte? You don't have to wait for Fall, you can make your own in your own kitchen? Try this recipe.

2 cups unsweetened coconut milk 

1/2 cup strong coffee

2 tbsp pumpkin puree or canned pumpkin

1 1/2 tsp pumpkin pie spice

vanilla extract, to taste

favorite sweetener, to taste

Whisk and heat the first 4 ingredients together. Remove from heat and add vanilla and sweetener as desired.

Top with sugar-free whipped cream or topping. if desired. Sprinkle with ground cinnamon.

Enjoy!

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CITRUS CHICKEN BEAN SALAD

Beans and chicken are both excellent foods for diabetics.  If you eat chicken (which I don't), this is a great recipe for you.

2 small boneless skinless chicken breast halves
1/2 tsp kosher salt
1/2 tsp cumin
1 can (15-oz) pinto beans, rinsed and drained
1 can (15-oz) black beans, rinsed and drained
1 can (15-oz) cannellini or great northern beans, rinsed and drained
6 scallions, finely sliced
2 tbsp chopped fresh oregano
1/2 cup chopped fresh cilantro
zest of 1 orange
1/4 cup fresh orange juice
2 tbsp lime juice
2 tbsp olive oil
red pepper flakes to taste, optional
additional salt, optional (personally, I say omit)

Rub the chicken breasts with the salt and cumin; grill until cooked through (juices run clear and no longer pink in the middle).

Meanwhile combine the remaining ingredients in a large bowl and toss together well to combine.

Slice the chicken breasts and serve over the top of the salad.

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THAI BEEF SALAD

1/2 lb beef flank steak

1/4 cup reduced-sodium soy sauce
2 jalapeno peppers, finely chopped (use gloves and/or scrub hands thoroughly after handling)
2 tbsps packed brown sugar
1 garlic clove, minced
1/2 cup lime juice
6 green onions, thinly sliced
4 carrots, diagonally cut into thin slices
1/2 cup finely chopped fresh cilantro
4 romaine lettuce leaves

Place the steak in a ziptop food storage bag.

In a small bowl combine the soy sauce, jalapeno peppers, brown sugar, and garlic; mix well. Pour mixture over the steak in the bag.  Seal bag securely and turn to coat the steak. Marinate for 2 hours in the refrigerator.

Preheat the broiler.

Drain the steak and discard the marinade.  Place steak on broiler pan and broil 4 inches from the heat for at least 13 minutes then until done to suit your taste.

Remove the steak from the heat and allow to stand for 15 minutes.

Slice the steak in thin strips across the grain.  In a large bowl, toss strips with the lime juice, carrots, green onions, and cilantro.

Serve the salad immediately on the lettuce leaves.

Yield: 4 servings
Per serving: 141 calories, 4g fat (2g saturated), 14 g carbs, 13 g protein *These numbers are with the regular brown sugar. I use 1 tablespoon of Splenda Brown Sugar Blend.

CHOCOLATE FROSTING

Ingredients

• 1 oz unsweetened chocolate
• 8 oz low-fat cream cheese
• 2 tbsp Splenda granulated or equivalent amount of your favorite sweetener

Directions

1. Whip cream cheese to a soft consistency. Melt chocolate; add whipped cream cheese and sweetener to taste.
   Makes 8 servings
   Per serving: 
   117 calories, 2g carbs, 3g protein

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DILLY POT ROAST

3 lb beef roast, trimmed of fat

3/4 tsp salt (I recommend only 1/2 tsp)
1/4 tsp freshly ground black pepper
2 tsp dried dillweed, divided
3/4 cup water, divided
1 tbsp vinegar
3 tbsp white whole-wheat flour
1 cup fat-free sour cream

Sprinkle the beef on both sides with the salt, pepper, and half the dillweed; Place in the slow cooker or crock pot.  Add 1/4 cup of the water and the vinegar to the cooker.

Place lid on cooker and cook on low for 7 to 9 hours or until the beef is tender.

Remove the meat from the cooker and turn cooker to high.

Dissolve the flour in the remaining 1/2 cup of water, stirring until smooth; whisk into the drippings in the cooker.  Replace lid and cook on high 5 minutes.

Stir the sour cream into the mixture in the cooker; replace lid and cook on high for another 5 minutes.

Slice the meat and serve with the sour cream sauce over the top.

Old TOH file photo used for reference

FLAVORFUL SAUSAGE BALLS

 1 lb bulk pork sausage

1 egg, beaten
1/2 cup dry whole-grain bread crumbs
3/4 cup ketchup
2 tbsps packed Splenda Brown Sugar Blend
2 tbsps vinegar
2 tbsps soy sauce

In a bowl, combine the sausage and egg.  Sprinkle with the bread crumbs and mix together well.

Shape mixture into 1-inch balls.

In a large skillet brown the sausage balls; drain.

Combine the ketchup, Splenda, vinegar, and soy sauce; pour over the meatballs.

Simmer for 10 minutes or until the meat is cooked through.

Yield: approximately 39 meatballs

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HUNGARIAN BEEF GOULASH

2 lbs beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the tw), preferably Hungarian
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

Hot cooked egg noodles for serving (Nutritional info below is with regular noodles. I recomendf low/no carb noodles.)

1. Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
2. 8 servings, about 1 cup each
3. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
4. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
5. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
   Serve over the noodles.
   
   Per serving:
• Calories - 177
• Carbohydrates - 7g
• Fat - 5g
• Protein - 25g
• Sodium - 340mg                   This is an EatingWell recipe.

ASIAN-INSPIRED SHRIMP STIR-FRY

1 tbsp dark sesame oil

1/2 cup thinly sliced celery
1/4 cup chopped red bell pepper
1/4 cup chopped green onion
1/2 tsp ground ginger
1 tsp soy sauce
1 tsp lemon juice
1/8 tsp Splenda Granulated
1 lb medium raw shrimp that are peeled and deveined

Heat the oil in a large nonstick skillet or wok over medium heat.

Add the celery, bell pepper, onion, and ginger to skillet/wok and cook, stirring, for 5 to 7 minutes.

Add the soy sauce, lemon juice, and Splenda to skillet/wok and continue to cook, stirring, for another minute.

Add the shrimp and cook approximately 3 minutes until shrimp are pink and opaque.

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Yield: 4 servings
Per serving: 213 calories, 9 g (2 sat) fat, 28 g protein, 3 g carbs
Dietary Exchanges: 3 1/2 meat, 1 vegetable

PESTO PASTA WITH SCALLOPS

1 pkg (8-oz) whole-wheat rotini (may sub low/no carb pasta)

5 1/2 tsps olive oil, divided
20 asparagus, cut into 2" pieces
2 cups cherry tomatoes, halved
1/2 tsp pepper, divided
3/4 lb large sea scallops
1 tbsp lemon juice
1 garlic clove, crushed
1/4 tsp salt
6 tbsps prepared pesto
3 tbsp fat-free sour cream
Pinch of red pepper flakes, optional
Fresh basil for garnish, optional

Prepare rotini cooking according to directions omitting fat and salt; set aside and keep warm.

Meanwhile, heat 1 1/2 teaspoons of the oil in a medium skillet over medium heat.  Cook the asparagus for 5 minutes, stirring occasionally.  Toss in the tomatoes; turn heat to low.  Sprinkle with 1/4 tsp of the black pepper, cover and continue cooking 5 more minutes; stir occasionally to prevent sticking.  Add the mixture to the pasta and keep warm.

Toss the scallops with 1 teaspoon of the olive oil, the lemon juice, garlic, and half the pepper in a large bowl. Toss do not marinate!

In the same skillet, heat remaining oil over medium-high heat; add scallops and sprinkle with the salt.  Cook approximately 3 minutes per side until opaque.

Combine the pesto and sour cream in a small bowl; add to the vegetable/pasta mixture; mix well.  Add the red pepper flakes if using.  Arrange the scallops on top of the pasta mixture and garnish with the fresh basil, if desired.

Yield: 6 servings
Per serving: 314 calories, 11 g fat (1 g saturated) 37 g carbs, 17 g protein
Dietary Exchanges: 2 fat, 1 meat, 2 starch, 1 vegetable

This recipe is from an old diabetic cooking magazine.