MARINATED MUSHROOMS

I love mushrooms and I'm so glad they are a good diabetic food.

1 lb fresh mushrooms, sliced

2 green onions, sliced
1/3 cup extra-virgin olive oil
1/3 cup white wine vinegar
2 tbsp minced parsley
1/2 tsp dry mustard
1/2 tsp dried basil
salt to taste, optional
freshly ground black pepper to taste

Place all the ingredients in a large mixing bowl that has a lid.

Stir mixture to combine well.

Cover and refrigerate at least 4 hours before serving.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 70 calories
Diabetic exchanges per serving: 1 vegetable, 1 fat

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CHOCOLATE PEANUT BUTTER PARFAITS

 

2 cups + 2 tbsp cold fat-free milk, divided

2 tbsp chunky peanut butter
1 cup thawed frozen sugar-free whipped topping
1 pkg (4 serving size) sugar-free chocolate instant pudding mix

Add the 2 tbsp of milk to the peanut butter and stir until well blended. Stir in the whipped topping; set aside.

Pour the two cups of milk into a medium mixing bowl; add the pudding mix. Beat with a wire whisk for two to three minutes until thickened.

Using half the pudding mixture, spoon into 6 parfait glasses, top with the peanut butter mixture. Use the remaining half of the pudding mixture to top the peanut butter mixture.

Refrigerate until serving time.

Before serving, top with an additional dollop of whipped topping and some chopped peanuts, if desired.

Remember this is a dessert and should be treated as such. Do not over-indulge!

file photo for reference

PUFFED CAULIFLOWER SWISS

 

1 medium head of cauliflower, trimmed, washed, florets separated

1/4 cup unsalted butter
2 tbsp white whole-wheat flour
1 cup low-fat milk
salt to suit taste
freshly ground black pepper to suit taste
1/4 cup whole-grain breadcrumbs
3 large eggs, separated
3/4 cup grated Swiss cheese

Preheat oven to 400 degrees.
Use some of the butter to grease a 2-quart baking dish; set aside.

Boil the florets in salted water until tender, drain.

Melt butter in a large saucepan; add flour and cook while stirring over low heat for 2 minutes. Remove pan from the heat and gradually at the milk while stirring with a whisk until smooth.

Return pan to the heat and cook to boiling, stirring constantly with the whisk. Add salt and pepper to suit your taste; add almost all the breadcrumbs. Stir in, using the whisk, the egg yolks, cheese, and cauliflower florets.

Beat egg whites in a large bowl until stiff, fold into the cauliflower mixture. Spoon mixture into a baking dish and sprinkle the remaining breadcrumbs over the top.

Bake at 400 degrees for approximately 30 minutes or until puffy and browned.

Garnish with fresh parsley sprigs, if desired.

Yield: 4 servings of 1 cup each

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KETO CHOCOLATE MOUSSE

I do not follow a KETO diet as my doctors tell me I should not stick to such diet. I do, however, enjoy a KETO recipe now and then. When this one came in my mailbox I thought it was worth a try.  I changed it to meet my guidelines but the result is the same It is good.

3-oz block cream cheese
1/2 cup heavy cream
1 tsp vanilla
1/4 cup "fake" powdered sugar* (recipe on this blog)
2 tbsp cocoa powde
1 pinch salt, optional
2 to 6 fresh berries for garnish, if desired

In large mixer bowl, beat cream cheese until light and fluffy.

With mixer on low speed, slowly add cream and vanilla. Add the "fake" powdered, cocoa, and salt, if using. Return to high speed and mix 1 to 2 additional minutes until light and fluffy.

If not serving immediately place in refrigerator until serving time. Garnish with the fresh berries before serving, if desired.

original recipe and photo from allrecipes

Yield: 2 servings
373 calories; 37.6 g fat; 6.9 g carbohydrates; 5.4 g protein; 128 mg cholesterol; 227 mg sodium. 

FRESH STRAWBERRY-SPINACH SALAD

 

1/2 cup chopped pecans (or walnuts if you prefer)

1/8 tsp ground cinnamon
1 lb fresh spinach
1/2 red onion, sliced thin, optional
2 dozen fresh strawberries, hulled and sliced

Preheat oven to 350 degrees.

In a bowl, toss the pecans with the cinnamon; spread on baking sheet and bake at 350 degrees for 5 minutes. Allow to cool.

Toss pecans with the spinach, onion, and strawberries.

DRESSING:
1 cup Splenda granulated
1 1/2 tsp dry mustard
1/2 cup cider vinegar
1 tsp salt
1 cup + 3 tbsp extra-virgin olive or canola oil
2 1/2 tsp poppy seeds

In a small saucepan, over low heat, cook Splenda, mustard, vinegar and salt until Splenda is dissolved. Remove from heat and stir in the oil and poppy seeds.

Refrigerate dressing to chill. This dressing will blend together and thicken while chilling.

To serve: Drizzle the chilled dressing over the salad mixture.

Note: This is a stock photo.

WHOLE WHEAT WAFFLES

 

1 1/2 cups white whole wheat flour

2 teaspoons baking powder

1/2 teaspoon salt

2 tablespoons Splenda granulated

1 large egg

1 1/2 cups lukewarm low-fat milk

1/3 cup coconut or olive oil

Preheat waffle iron while you make the waffle batter.

Whisk together the flour, baking powder, salt, and Splenda.

In a separate bowl, whisk together the egg, milk, and oil.

Combine the wet and dry ingredients, stirring just until combined. The batter will be a bit lumpy; that's OK

Cook waffles as instructed for your waffle iron.Serve with fresh fruit and/or sugar-free maple-flavored syrup.

Yield: 4-5 depending on size of your waffle iron.

Note: I suggest eating a protein item with waffles.

free file photo

QUICK AND EASY CHICKEN & SAUSAGE JAMBALAYA

1 lb skinless boneless chicken breasts cut into bite-size pieces

1/2 lb smoked sausage, cut into slices
1 pkg (6.8-oz) rice and vermicelli mix with Spanish seasoning
2 cups water
1 can (14-oz) seasoned chunky no-salt-added tomatoes with juice 

Spray a large nonstick skillet (that has a lid) with nonstick cooking spray and heat over medium-high heat.  Add the chicken and cook about 5 minutes, stirring often, or until lightly browned.  Remove chicken from skillet and set aside.

Cook the rice and vermicelli in the skillet, stirring almost constantly, until golden brown.  Gradually stir in the seasoning from the mix, the water, and the tomatoes; bring to a boil.  Stir in the sausage and the browned chicken.  Place lid on skillet and cook on low approximately 20 minutes or until the liquid is absorbed and chicken is cooked through.  Stir occasionally during this time.

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Yield: 6 servings
Per serving: 11 grams carbs and 24 grams protein. 

7 UP PUNCH

Even diabetics like to have some punch at a party, celebration, etc. from time to time.

2-qt sugar-free ice cream or frozen yogurt, flavor of your choice

3-qt diet 7 UP, chilled

Place ice cream in punch bowl. Pour the chilled 7 UP over the ice cream and stir until blended but some bits of ice cream remain.

file photo for reference only

CABBAGE AND BEEF COMBO

 

2 tbsp olive or coconut oil

1 lb lean ground beef
1 onion, chopped
1 large head of cabbage, chopped
1/4 cup chopped green bell pepper
1 cup beef broth
salt and pepper to taste

In a 4-quart saucepan, brown the ground beef in the oil. Add the onion and bell pepper; cook until tender; drain of any excess fat.

Add the cabbage to the pan and cook on medium heat until cabbage is almost crisp tender.

Add the broth, salt and pepper and cook until the cabbage is tender to your liking.

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CHICKEN POTATO SALAD

For those diabetics, like me who enjoy potatoes from time to time, this recipe has a good carb to protein ratio. A serving of this salad should not hurt most diabetics. I got this idea from a recipe in a Food Network magazine years ago. I redid it to make it more diabetic-friendly.

1/2 lb small red potatoes, halved but not peeled

salt to taste (Do not salt heavily)
2 tbsp chopped fresh chives or green onion tops
2 tbsp chopped fresh tarragon
2 tbsp white wine vinegar
1/4 cup low-fat plain Greek yogurt
1/2 tsp salt
Freshly ground black pepper, to suit your taste
1/4 cup extra-virgin olive oil
4 romaine lettuce hearts, torn
2 cups shredded roasted chicken, skin removed
1 cucumber, halved vertically then sliced thin
4 radishes, quartered
1 yellow bell pepper, sliced thin

Place potatoes in a small pot; cover with water. Season lightly with salt, cover, and bring to a boil. Reduce heat and boil gently until fork tender. Drain and allow to cool.

While potatoes cook, using a food processor or blender, pulse the chives or green onion tops, tarragon, vinegar, yogurt, and 1/2 tsp salt and pepper. Slowly drizzle the olive oil and pulse until a thick dressing.

In a large salad bowl, toss the romaine lettuce, potatoes, chicken, cucumber, radishes, and bell pepper with the dressing.

Serves 4

photo for reference only; not this exact recipe