SOUTHWESTERN BEEF & BEAN BURGER WRAPS

I got this recipe several years ago from Diabetic Connect. Personally, I would use every opportunity to cut back on sodium.

• 12 ounces 93%-lean ground beef
• 1 cup refried beans
• 1/2 cup chopped fresh cilantro
• 1 tablespoon chopped pickled jalapenos
• 1 avocado, peeled and pitted
• 1/2 cup prepared salsa
• 1/8 teaspoon garlic powder
• 4 whole-wheat tortillas, warmed (see Tip)
• 2 cups shredded romaine lettuce
• 1/2 cup shredded pepper Jack cheese
• 1 lime, cut into 4 wedges

1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not over mix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
3. Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

Tip: To warm tortillas: Wrap in foil; bake at 300°F until steaming, about 5 minutes. Or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.

• Calories - 455
• Carbohydrates - 42g
• Saturated Fat - 6g
• Protein - 28g
• Sodium - 716mg
• Dietary Fiber - 9g
• This is a good carb/protein ratio for diabetics. Diabetics should have at least 1/3 as many proteins as carbs. This exceeds that amount.

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VANILLA MOUSSE CHEESECAKE

Now that I am diabetic, I am always reworking recipes to come up with diabetic versions. This is one such project. As I always say, this is a dessert and should be treated as such. Save for special occasions or occasions where you will be sharing with family and friends. And only 1 slice per day!

Preheat oven to 325 degrees.

1 1/2 cups sugar-free vanilla wafer crumbs

2 tbsp butter, melted

1 tbsp coconut oil, melted

Mix the crumbs, butter and oil together and press onto the bottom of a 9-inch springform pan.

1 pkg (8-oz) cream cheese, softened

3 pkg (8-oz each) reduced-fat cream cheese

1 cup Splenda or Stevia granular, divided

1 tbsp + 1 tsp vanilla extract, divided

3 large eggs

1 carton (8-oz) sugar-free frozen whipped topping, thawed

Fresh berries for garnish, if desired

Beat the cream cheese with 2 of the reduced fat cream cheese, 3/4 cup of the Splenda, and 1 tablespoon of the vanilla extract until mixture is well blended.  Add the eggs, one at a time, mixing on low speed after each, just until blended.  Pour mixture over the crust.

Bake cheesecake 50 to 55 minutes or until the center is almost set. Run a knife around the rim of the pan to loosen the cake, cool completely in the pan.

Beat the remaining reduced-fat cream cheese, remaining Splenda, and the teaspoon of vanilla extract in a large bowl until well blended. Whisk in the thawed whipped topping. Spread the mixture over the cheesecake.

Refrigerate for at least 4 hours before removing the rim of pan to slice and serve cake. Garnish with the fresh berries, if desired.

Yield: 10 servings

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GRILLED PORK CHOPS WITH BASIL-GARLIC RUB

4 bone-in rib pork chops, 3/4-inch thick

2 garlic cloves, peeled
1 cup fresh basil leaves, packed
2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 tsp sea salt
1/2 tsp freshly ground black pepper

With food processor running, drop garlic through the feed tube to mince. Stop machine and add the basil; process until chopped.  Add the juice, oil, salt and pepper; process to make a thin, wet rub.

Spread the basil-garlic mixture on both sides of the pork chops; let stand 15 to 30 minutes.

Prepare grill to a medium-hot fire. Brush grate with oil and grill the pork chops over direct heat, turning once, until of desired doneness. Internal temperature should reach at least 145 degrees.

Allow chops to stand for 3-4 minutes before serving.

SPICED GRANNY SMITH APPLES

1/2 cup butter (or 1/4 cup canola oil and 1/4 cup butter)

8 large Granny Smith apples, peeled, cored, sliced
1 1/4 cups Splenda granular
1 1/2 tsp ground cinnamon
1/2 tsp ground nutmeg

Melt butter (or butter in oil) in a large skillet over medium-high heat.

Add the apples, Splenda, cinnamon, and nutmeg to the apples and saute 15 to 20 minutes or until the apples are tender.

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CHERRY ANGEL CREAM CAKE

1 (10-12-oz) prepared sugar-free angel food cake
14-oz diabetic sweetened condensed milk*
1 cup cold water
1 tsp almond extract
1 pkg (4-serving size) instant sugar-free vanilla pudding mix
2 cups whipping cream, whipped
2 cans (21-oz each) Splenda-sweetened cherry pie filling

Cut cake into 1/4-inch slices; arrange half on the bottom of a 13x9-inch baking dish.

In a large mixer bowl, combine sweetened condensed milk, water and almond extract; mix well. Add pudding mix; beat well. Chill 5 minutes.

Fold the whipped cream into the chilled mixture.

Spread half the cream mixture over the cake pieces in dish. Top with 1 can of the pie filling. Repeat the process.

Chill at least 4 hours or until set. To serve, cut into squares.

Leftovers must be covered and refrigerated.

*The recipe is on this blog.

Remember this is dessert and should be treated as such. Share with others so you aren't tempted to overindulge. This is a great recipe for pitch-ins or large family meals, etc.

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CHILI-GARLIC ROASTED SWEET POTATOES

This is a recipe I got  from Eating Well a few years ago. The note about the pepper is mine.

• 1 1/2 pounds sweet potatoes, scrubbed (and peeled, if desired), cut into 1-inch wedges or pieces
• 4 teaspoons extra-virgin olive oil or canola oil
• 1 tablespoon chile-garlic sauce (see Note)
• 1 tablespoon reduced-sodium soy sauce
• 1/8 teaspoon ground white pepper (note- I use freshly ground black pepper)

1

Position rack in lower third of oven; preheat to 450°F.

2

Combine oil, chile-garlic sauce, soy sauce and white pepper in a large bowl. Add sweet potatoes; toss to coat with the seasoning mixture.

3

Spread the potatoes evenly on a rimmed baking sheet.

4

Roast, stirring once or twice, until the potatoes are tender and browned, 20 to 25 minutes.

Note: Chile-garlic sauce (also labeled chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar. It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the refrigerator.

Note: Sweet potatoes are recommended over Irish or white potatoes for diabetics.

PEPPERMINT BROWNIE DESSERT

Brownie:

1 box sugar-free brownie mix
1/2 cup canola oil
1/4 cup water
2 eggs

Preheat oven to 350 degrees.
Line a 9 x 13-inch baking pan with foil allowing some to hang over on the ends; spray the bottom only with nonstick cooking spray; set aside.

Prepare brownie mix as directed on the package using the ingredients listed above. Spread the batter into the prepared pan.

Bake brownie at 350 degrees for 28 to 30 minutes. Be careful not to overbake! Remove from oven and allow to cool in the pan on a wire rack for 1 hour.

Topping:
2 cups whipping cream
1 envelope unflavored gelatin
1 cup crushed peppermint sugar-free candies
24 peppermint candies for garnish
mint leaves for garnish, optional

While the brownie layer is cooling, place 1/2 cup of the whipping cream in a small saucepan. Sprinkle the gelatin over the cream; let stand 5 minutes to soften. Heat over low heat for 2 to 3 minutes until gelatin has completely dissolved, stirring often. Remove from the heat. Stir in half of the crushed candies. Allow to cool 20 to 25 minutes or until lukewarm, stirring occasionally. Most, but not all, of the candy will melt.

Beat the remaining 1 1/2 cups of the whipping cream in a large bow until stiff peaks form. Fold in the remaining crushed candies. Working very quickly, stir 1/4 of the mixture into the gelatin mixture. Fold gelatin mixture into the remaining whipped cream until blended.

Spread the whipped topping over the cooled brownies. Cover and refrigerate for 1 hour or more before serving.

To serve, using the foil, lift the brownie from the pan and cut into 24 squares. Top each square with a peppermint candy and mint leaves, if using.

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CHILI MEATLOAF

1 cup tomato sauce, divided

3 tbsp Splenda granulated or equivalent amount of your favorite sweetener
2 tsp prepared yellow mustard
1 1/2 tsp chili powder, divided
1 tbsp dried onion flakes
1 tbsp dried parsley flakes
1/2 tsp salt

1 lb extra-lean ground beef (or turkey)
1/4 cup Italian seasoned bread crumbs

Preheat oven to 350 degrees.
Spray a 9-inch loaf pan with nonstick cooking spray; set aside.

Mix 1/3 cup of the tomato sauce, 2 tablespoons Splenda, mustard, 1 teaspoon of the chili powder, onion flakes, parsley flakes and salt together in a large mixing bowl. Add the meat and bread crumbs; stir together well.

Shape mixture into a loaf and fit into the prepared pan.

In a small bowl, mix the remaining tomato sauce, chili powder, and Splenda together. Spoon mixture over the top of the meatloaf.

Bake at 350 degrees 55 to 60 minutes. Remove from oven and cool on a wire rack for at least 5 minutes before slicing.

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CITRUS-GLAZED CHICKEN ALMONDINE

4 boneless, skinless chicken breasts

2 1/2 tbsp orange juice concentrate, thawed
2 tbsp fresh lime juice
1/2 cup chicken broth
3 tbsp Splenda Granulated (or equal amount your favorite sweetener)
1 1/2 tsp cornstarch
1 tbsp unsalted butter
1 tbsp fresh chives, chopped
1 tbsp fresh parsley, stemmed, chopped
1/4 cup sliced almonds, toasted

Preheat oven to 425 degrees.

Place chicken on a foil-lined baking sheet and brush with 1 tablespoon of the orange concentrate.

Bake chicken 15 to 20 minutes or until cooked through.

In a small saucepan, combine the remaining orange concentrate, lemon juice, and chicken broth.

Blend the Splenda and cornstarch together in a cup or small bowl; stir into the broth mixture.  Cook over medium-high heat until bubbly then simmer 8 to 10 minutes or until slightly thickened.  Remove from heat.

Whisk the butter into the sauce; add chives and parsley.

To serve, pour sauce over the chicken and sprinkle the almonds overall.

Yield: 4 servings
Per serving: Approximately 230 calories, 9 g carbs, 28 g protein, 5 g sugar (from the juices)

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BAKED VEGETABLES

2 medium potatoes, cut into 1/2-inch cubes

2 medium carrots, cut into 1//4-inch slices

1 cup cut fresh green beans

2 medium onions, chopped

2 garlic cloves, minced

2 tbsp olive oil

2 cups cauliflowerets 

4 medium tomatoes, chopped

1 celery rib, thinly sliced

1 tsp salt

1/2 tsp dried thyme

1/4 tsp dried marjoram

1/8 tsp pepper 

1 medium green bell pepper, chopped

1 medium zucchini, cut into 1/4-inch slices

Grease, or spray with nonstick baking spray, a 2 1/2-inch baking dish.

Heat oven to 350 - degrees.

In a saucepan, bring 1-quart of water to a boil. Add the potatoes, carrots and beans. Return to a boil. Reduce the heat, cover and simmer for 10 minutes. Drain. Transfer to the prepared baking dish and set aside.

In a skillet, sauté onions and garlic in oil until tender. Add cauliflower, tomatoes, celery and all the spices. Bring to a boil, cover, reduce heat and cook for 10 minutes. Spoon half this mixture over the potatoes mixture in the baking dish. Top with the bell pepper and zucchini and the remaining tomato mixture. Cover and bake at 350-degrees for 40-45 minutes or until the vegetables are tender. Use a slotted spoon to serve.

Yield: 12 servings of 3/4-cup

Per serving: 74 calories, 2g fat (trace sat), 0 cholesterol, 213 mg sodium, 13g carbs, 3g fiber, 2g protein

Diabetic Exchanges: 1 vegetable, 1/2 starch

file photo, not this exact recipe