CHICKEN AND SPINACH SKILLET

4 (1 lb total) boneless skinless chicken breast halves

1 can (14.5-oz) diced tomatoes, drained
1/4 cup sun dried tomato vinaigrette dressing
2 tsp olive or canola oil
8 cups baby spinach leaves
2 cups hot cooked long-grain brown rice*

Pound each chicken breast down to a 1/4-inch thickness.

Combine the tomatoes and 3 tablespoons of the vinaigrette dressing.

Heat the oil in a large nonstick skillet over medium-high heat; add chicken and cook 3 minutes per side, or until done. Drizzle the remaining dressing over the chicken during the last minute of cooking. Transfer chicken to a warm platter and keep warm.

Add the tomato mixture to the skillet and bring just to a boil, stirring often. Add the spinach and cook on medium heat just until it starts to wilt. Stir constantly during cooking.

To serve, spoon the spinach mixture over the chicken and serve with the rice.

*Be sure to use brown rice. There are also other products available today such as cauliflower rice, etc.

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ORANGE CREAM POKE CAKE

This is a pretty and tasty cake for special occasions. Diabetics should be careful with desserts but can enjoy them with family and friends from time to time. Never skip a meal and replace it with dessert!

1 box sugar-free yellow cake mix

3 large eggs
1 cup water
1/2 cup canola oil
1 cup boiling water
1 pkg (4-serving size) sugar-free orange gelatin
1 cup cold water

Preheat oven to 350 degrees.
Lightly grease the bottom only of a 9 x 13-inch baking pan. Lightly dust with white whole-wheat flour, shaking out excess; set aside.

In large mixer bowl, combine the cake mix, eggs, water, and canola oil on low until blended, about 30 seconds. Beat on medium speed for 2 minutes, scraping down sides. Pour batter into the prepared pan.

Bake at 350 degrees for approximately 30 minutes until a wooden toothpick inserted in the center comes out clean. Remove from oven and set pan on a wire rack. Allow to cool completely. This will take about an hour.

Poke the cake all over with a fork or wooden skewer.

Pour the gelatin mix into a bowl and add the boiling water. Stir to dissolve gelatin; stir in the cold water. Pour the mixture over all the cake. Take a knife around the edges of the cake to loosen sides from the pan. Refrigerate cake for 2 hours.

FROSTING:
1 box (4-serving size) sugar-free vanilla instant pudding mix
1 box (4-serving size) sugar-free orange gelatin
1 cup low-fat milk
2 tbsp fresh squeezed orange juice
1 carton (8-oz) frozen sugar-free whipped topping, thawed

In a large bowl, stir together the pudding mix, gelatin mix, milk, and orange juice until smooth; gently fold in the whipped topping until blended. Spread frosting over top of the cake and cut into squares. Garnish squares with additional whipped topping and thin orange slices, if desired.

Keep cake stored in the refrigerator.

Cut into 24 (or more) squares for serving. Remember this is a dessert. One serving per day for diabetics. 

NOTE: When ask to "bring an item" to a food event, I always suggest taking dessert. That way you can have a small piece along with everyone else and know it's okay. Let your family, friends, and/or coworkers eat the remaining. That way you can enjoy a little dessert with everyone else, knowing what you are getting, and you aren't tempted by the leftovers.
I also eat a few nuts with cake as the protein helps slow down the absorption of the carbs.

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BACON-BROCCOLI CHEESE BALL

1 pkg (8-oz) lite cream cheese, softened

1 cup (4-oz) finely shredded cheddar cheese
1/2 tsp pepper
1 cup finely chopped broccoli florets
6 bacon strips, cooked & crumbled
assorted whole-grain crackers

In a mixing bowl, beat the cream cheese, cheddar cheese, and pepper together until blended.  Stir in the broccoli and shape into a ball.  Roll the ball in the crumbled bacon.

Cover cheese ball and refrigerate.

Allow to set at room temperature for 15 minutes before serving.  Serve with assorted crackers.

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ZUCCHINI CON CARNE

1 1/2 lbs beef stew meat, cut into 1-inch cubes

1/4 cup white whole-wheat flour OR garbanzo bean flour
2 tbsp olive or coconut oil
1 1/2 cups water
2 garlic cloves, minced
1 tsp salt
1/2 tsp pepper
4 large zucchini, cut into chunks
1 1/2 cups whole kernel corn
1 medium-size onion, cut into wedges
2 cans (4-oz each) chopped green chilies, undrained
Shredded Monterey Jack cheese, optional

Toss the beef cubes in the flour until coated.

Heat the oil in a Dutch oven over medium heat; brown the beef in the oil.  Add the water, garlic, salt, and pepper; reduce heat, cover and simmer for approximately 1 hour 15 minutes until the meat is tender.  Add the zucchini, corn, onion, and chilies; bring to a boil.  Reduce the heat, cover, simmer for 20 to 30 minutes until the vegetables are tender.

Ladle into bowls and sprinkle with the cheese, if desired. (I suggest adding the cheese. Cheese adds more protein so I always add it when it is listed as optional.)

This is from a very old Taste of Home Book.

LAYERED LEMON PIE with CRUMB CRUST FOR DIABETICS

This is a dessert and should be treated as such. One slice a day. Share with family and friends.

1 diabetic crumb pie crust (recipe below)
1/3 cup sugar-free strawberry or raspberry jam
4-oz reduced fat cream cheese, softened
1 tbsp Splenda granulated
1 carton (8-oz) sugar-free or low-fat frozen whipped topping, thawed
1 1/2 cups low-fat milk
2 pkg (4-serving size) sugar-free instant lemon pudding mix
Additional whipped topping for garnish, if desired

Spread the jam in the bottom of the prepared pie crust (heat a few seconds in the microwave if necessary for easier spreading); set aside.

In a bowl, with a wire whisk, mix the cream cheese with the sugar until smooth.  Gently fold in half the whipped topping. Gently spread the mixture over the jam layer.

Pour the milk into a large bowl. Add the pudding mixes and beat with a wire whisk for a minute or so until blended. Gently fold in the remaining half of the whipped topping.  Gently spread over the cream cheese layer.

Refrigerate the pie for 4 hours or until set.

Garnish with additional whipped topping before serving, if desired.

This is the file photo.

CRUMB CRUST FOR DIABETICS

1 1/4 cups sugar-free vanilla wafer crumbs (or graham crackers if your diabetes is well controlled)
3 tbsp Splenda granulated
6 tbsp butter, melted

Combine crumbs and Splrnda in a medium bowl.  Stir in the melted butter until well blended.  Press mixture onto the bottom and sides of a 9-inch pie plate.  Chill 1 hour before filling with your favorite pie filling. 

PUMPKIN PECAN CRUNCH BARS

1 can (15 ounces) pumpkin

• 1 can (12 ounces) fat-free evaporated milk
• 3 eggs
• 1 cup Splenda Granulated
• 1/3 cup firmly packed Splenda Brown Sugar Blend
• 6 teaspoons pumpkin pie spice, divided
• 1 tablespoon vanilla extract
• 1/4 teaspoon salt
• 1 package (18 1/4 ounces) sugar-free yellow cake mix
• 1 cup chopped pecans
• 1/2 cup (1 stick) butter, melted
• 1/2 cup canola or coconut oil
• Whipped cream for garnish (optional)
• Spiced Pecans for garnish (optional)
• 
  

Preheat oven to 350 degrees.

Spray a 9 x 13-inch baking pan with nonstick baking spray and set aside.

In a large bowl, mix the pumpkin, milk, eggs, both Splenda products, 5 teaspoons of the pumpkin pie spice, vanilla extract, and salt until well blended. (I prefer doing this with a wire whisk.) Pour mixture into the prepared baking pan.

In a medium bowl, using a wire whisk, mix the cake mix with the remaining pie spice mix, sprinkle evenly over the pumpkin mixture in the pan.  Sprinkle the chopped pecans overall.

Melt the butter and mix with the oil, drizzle over the pecans.

Bake at 350 degrees for 50 minutes or until golden brown.

Garnish with whipped cream and/or spiced pecans, if desired.

McCormick photo

 McCormick® recipe I got from my grocery store and changed to a diabetic version.

HAM AND CHEDDAR MUFFINS

 

3 tbsp butter

1 medium-size sweet onion, chopped fine
1 1/2 cups low-fat baking mix* (ie Bisquick, etc)
2 cups (8-oz) low-fat shredded Cheddar cheese, divided
1/2 cup fat-free milk
1 large egg
1 cup finely chopped cooked ham*

In a skillet over medium-high heat, melt the butter; add onion and saute until tender. Set aside.

In a large bowl, combine the baking mix and 1 cup of the cheese; make a well in the center.

In a small bowl mix the milk and egg, blending well.  Add the milk/egg mixture to the well of the baking mix mixture; stir until moistened.  Stir in the onion and the ham.

Spoon mixture evenly into the prepared muffin cups, filling each about 2/3s full.

Sprinkle the remaining cup of cheese evenly over the muffins.

Bake at 425 degrees for approximately 18 minutes or until golden brown.  Allow to cool a couple of minutes before removing from the pans.

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*May substitute 1 cup of bulk sausage that has been cooked and crumbled, if you prefer.
There are many options ie gluten-free, whole-wheat, etc.

EASY BLACK-EYED PEAS SOUTHERN-STYLE

1 pkg (1 lb) dried black-eyed peas

water
3 cups low-sodium chicken broth
2 cups water
1 lb smoked ham hocks
1 large yellow onion, chopped
1 celery rib, chopped
2 medium-sized carrots, diced
1 small jalapeno pepper, seeded & diced
1 tsp salt
1 tsp freshly ground black pepper

Put the peas in a Dutch oven and add water to two-inches above the peas.  Bring to a boil and boil 1 minute. Cover and remove from the heat. Let stand 1 hour; drain and set aside.

In a Dutch oven bring the broth, 2 cups water, and ham hocks to a boil over medium-high heat. Cover, reduce heat and cook for 1 hour.

Add the peas, onion, celery, carrots, jalapeno, salt and pepper to the broth.  Cover the mixture and cook 45 minutes to 1 hour until the peas are tender.  Stir occasionally during cooking.

Yield: 6 to 8 servings.

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TASTY LAYERED SALAD

4 cups loosely packed torn romaine lettuce

1 cup sliced radishes
2 cups frozen peas, thawed
1 cup red bell pepper, diced
5 hard-boiled eggs, quartered
4 green onions, chopped
1 cup shredded cheddar cheese
6 slices lean bacon, cooked, drained on paper towels, crumbled
1/2 cup low-fat mayonnaise
1/2 cup fat-free sour cream
1 tbsp Splenda granulated

Place the lettuce in a large clear glass bowl; layer with the next 7 ingredients in the order listed above.

In a small bowl, mix the mayonnaise, sour cream, and Splenda until well blended. Spread the mixture over the salad. Refrigerate for several hours then toss just before serving.

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Note: This is a great make-ahead salad as it can be made and refrigerated for up to 24-hours before tossing and serving.

 

VEGETABLE HAM AND BEAN SOUP

 

6 cups cooked beans: navy, pinto, Great Northern or a combo off any

1 meaty ham bone
1 cup cooked ham, diced
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper
1 bay leaf
1 cup cubed potatoes
1 cup chopped onions
1 cup chopped celery
1 cup chopped carrots
water

Combine the first 10 ingredients in a 4-quart slow cooker or crock pot.  Add enough water to bring mixture to about 1-inch from the top.

Place lid on cooker and cook on low 5 to 8 hours until veggies are tender.

Remove and discard the bay leaf before serving.

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Yield: 8 servings

Per serving: Calories 261, Total Fat 3 g, Carbs 39 g, Protein 21 g This is a good carb/protein ratio for a diabetic.