ITALIAN SAUSAGE SOUP

1 pkg (20-oz) precooked Italian sausage, diagonally sliced

1 cup chopped red onion
1 celery stalk with leaves, sliced
2 garlic cloves, minced
5 cups low-sodium chicken, beef, or vegetable broth
1 1/2 cups peeled, cubed potatoes
1 cup chopped carrots
1 small fennel bulb, chopped
1/2 tsp fennel seed
2 tsp Italian seasoning
Salt and pepper to taste
1 small head of cabbage, sliced
2 cups baby spinach
1 can (15-oz) cannellini beans, rinsed and drained
1 can (14 1/2-oz) diced tomatoes, do not drain
1/2 cup fresh grated Parmesan cheese for garnish, optional
1/4 cup sliced basil leaves for garnish,

In a Dutch oven or large saucepan, brown the sausage for 5 minutes; add the onion, celery and garlic.  Sauté mixture for 5 minutes; drain any excess fat from the pot.

Add the broth to the pot along with the potatoes, carrots, fennel, fennel seed, Italian seasoning, and salt and pepper. Bring the mixture to a boil, reduce heat and simmer, covered, 40 minutes or until the veggies are tender.

Stir in the cabbage, spinach, beans and tomatoes; return to boiling and cook 15 minutes.

To serve, ladle soup into bowls and sprinkle with Parmesan cheese and fresh basil, if desired.

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QUICK GLAZED PORK LOIN

1 (1 to 1 1/2-lb) boneless pork tenderloin

1/4 cup water
2 tbsp tomato paste
1 tbsp orange juice concentrate
2 1/2 tsp chili powder
1/8 tsp salt
1 tbsp Splenda granular
1 tsp white vinegar
1 pkg (14-oz) frozen California-blend vegetables

Preheat oven to 425 degrees.

Rinse pork and set aside.

In a small bowl, combine the water, tomato paste, oj concentrate, chili powder, salt, Splenda, and vinegar; whisk until smooth.

Place pork in a foil-lined 9 x 13-inch baking pan; cover with half the glaze. Bake 15-20 minutes.

Remove pork from oven and cover with remaining glaze. Place the vegetables around the pork and bake an additional 15 minutes or until the vegetables are heated through and the pork reaches an internal temperature of at least 160 degrees.

Yield: 4 servings
Per serving: 180 calories, 9 g carbs, 29 g protein
Diabetic exchanges: 1/2 starch, 3 meat, 1 vegetable

 

BROILED HALIBUT

1 tsp salt (or less)

4 (1 lb total) halibut steaks
3/4 cup chicken bouillon
1/4 cup red wine vinegar
2 tbsp finely chopped parsley
1 small garlic clove, minced
1/2 tsp oregano leaves, chopped (1/4 tsp dried oregano)
Fresh dill sprigs and lemon wedges for garnish
Paprika

Sprinkle the salt evenly over the fish and place them in a large shallow pan.

Combine the bouillon, vinegar, parsley, garlic, and oregano in a small bowl and pour over the fish. Marinate in refrigerator for 2 hours.

Preheat broiler.

Place the fish on a rack on broiler pan about 4-inches from the heat. Broil 8 minutes or until fish flakes easily with a fork. Baste with marinate every couple of minutes while broiling, turning once.

Sprinkle fish with the paprika and garnish with the dill and lemon before serving.

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BASIL-ORANGE VINAIGRETTE

1/2 cup sugar-free orange marmalade

1/3 cup red wine vinegar
6 fresh basil leaves, torn
1 tbsp grated fresh ginger
1 garlic clove, sliced
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 cup olive or canola oil

In a blender or food processor, pulse the marmalade, vinegar, basil, ginger, garlic, salt and pepper until blended.

While machine is running, pour the oil through the chute opening in a steady stream; process until smooth.

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Note: This dressing is good on salads, including fruit salads. It is also good over fish, etc.

WARM SPINACH SALAD

1 bag (7-oz) baby spinach greens

1/2 cup whole-grain salad croutons
1/4 cup white vinegar
1/4 cup water
1/4 cup Dijon mustard
3 tbsp Splenda Granular
5 slices bacon
1/4 cup chopped red onion
2 garlic cloves, minced

Place spinach in colander; wash and remove stems and allow to drain well.  Place in salad bowl and add croutons.

Blend the vinegar, water, mustard, and Splenda together; set aside.

Cut bacon into bite-size pieces and fry over medium-high heat until crispy, stirring to crisp on all sides.

Drain off most of the drippings, especially if bacon was very fat. Add the onion and garlic; cook over medium-high heat for a couple of minutes while stirring.  Add the vinegar mixture and simmer for a minute or two. Pour dressing over the spinach; toss well.

Serve immediately.

Yield: 4 servings of approximately 5 grams each of protein and carbs

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CHERRY VANILLA JAM

2 1/2 cups sweet cherries, pitted

1/2 cup water
1 tsp unflavored gelatin
2 tsp lemon juice
2 tsp vanilla extract
1/2 tsp liquid Stevia sweetener

Place the cherries and water in a saucepan and bring to a boil; lower heat and place a tight cover on pan. Cook on low 5 minutes; stir cherries and replace cover. Cook another 5 minutes.

Pour the lemon juice into a small bowl and sprinkle the gelatin over top.

When cherries are finished cooking, remove cover and bring to a boil for 1 minute. Remove cherries from the heat and add the lemon/gelatin mixture and vanilla. Stir until the gelatin is completely dissolved.

Allow the mixture to cool before stirring in the Stevia.

Pour the jam into 2 sterilized jars half-pint jars or into plastic freezer containers.

Keep refrigerated or for long-term storage, place in freezer.

Per 2 tablespoons, 18 calories and free diabetic exchanges

COOL REFRESHING CHERRY BANANA SHAKE

1 cup cold fat-free milk

1 box (4-serving size) cherry-flavored sugar-free gelatin
1 cup crushed ice
1 large banana, cut into chunks

Pour milk into blender container and add the remaining ingredients. Place lid on blender and blend on high 30 seconds or until smooth.

Yield: 3 cups
Per 1 cup serving: 80 calories, 14 g carbs, 5 g protein

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CHERRIES JUBILEE

 

1 1/4 cups fat-free milk

1/2 tsp almond extract, divided
1 pkg (4-serving size) sugar-free vanilla instant pudding mix
2 tbsp toasted sliced almonds, divided
1 cup thawed sugar-free frozen whipped topping
1 can no-sugar-added cherry pie filling, save out 8 cherries for garnish, if desired

Into a large mixing bowl, pour the milk and 1/4 teaspoon of the almond extract; add the pudding mix. Beat with a wire whisk 2 to 3 minutes until thickened.

Chop half the almonds and add to the pudding; gently stir in the whipped topping.

Mix the remaining almond extract into the pie filling.

Alternately spoon pudding mixture and pie filling mixture into 8 parfait glasses.

Refrigerate until ready to serve.

Before serving add one of the reserved cherries to the top of each parfait and sprinkle with the sliced almonds.

NOTE: Remember this is a dessert and should be reserved for special occasions. Only 1 for a diabetic. Quantity is key for diabetics enjoying desserts.

COLORFUL PEPPERS AND SAUSAGE SAUTE

 

1 lb hot Italian sausages

1 large red bell pepper, seeded, cored, cut into strips

1 large green bell pepper, seeded. cored, cut into strips

1 large yellow bell pepper, seeded, cored, cut into strips

1 medium onion, cut in half then each half cut into 1/2-inch thick slices

1 tsp dried oregano

3/4 tsp hot pepper sauce

1/2 tsp salt

1/4 cup water

In a 12-inch nonstick skillet over medium heat, cook sausages 15 minutes or until browned on all sides; turn occasionally during cooking, pricking with fork. Remove to a cutting board.

In the same skillet, cook the peppers and onions about 5 minutes, stirring occasionally.

When cool enough to handle, cut sausages into 1-inch thick slices and return to skillet. Stir in the oregano, hot pepper sauce, salt, and water. Bring to a boil, reduce heat to low, cover and simmer 5 minutes to blend the flavors.

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SPICY TOMATO PEPPER SAUCE FOR FISH, CHICKEN, ETC

Add a little color and flavor to fish, chicken breasts, etc with this tasty sauce.

1 cup seeded and chopped fresh tomato
1/2 cup finely chopped yellow bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1 tbsp finely chopped pickled hot peppers
1 tsp fresh lemon juice
1 tsp red wine vinegar
1 garlic clove, minced
1/4 tsp salt, optional

Combine all ingredients in a medium mixing bowl; cover with plastic wrap and refrigerate for at least 2 hours. Will stay good in the refrigerator for about a week.

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