CHEESY CAULIFLOWER CASSEROLE

8 cups (1 large head) cauliflower florets

1 strip thick bacon, diced

2 tbsp minced shallots

1 tbsp flour

1 1/4 cups whole milk

1/2 tsp Dijon mustard

1/2 cup shredded cheddar cheese

1/2 cup Gruyere cheese

2-oz cream cheese, diced

1-oz blue cheese, crumbled

The following spices to taste: Salt, black pepper, cayenne pepper, freshly grated nutmeg

4 tbsp parsley

1 cup fresh breadcrumbs

1 tbsp butter, melted

Preheat oven to 375-degrees.

Coat a 2-qt casserole dish with nonstick cooking spray.

Blanch cauliflower in a large pot of boiling salted water until crisp-tender, about 5 minutes. Drain well, pat dry.

Cook bacon in a saucepan over medium heat until crisp. Transfer to a paper-towel-lined plate to cool; mince and set aside for the breadcrumbs. Add shallots to the pan drippings and sauté until soft, about 1 minute.

Whisk the flour into the pan and cook 1 minute. Slowly whisk in the milk and Dijon mustard. Bring to a simmer, whisking frequently; cook 1 minute. Reduce heat to low, whisk in Cheddar until melted, then whisk in Gruyere, cream cheese and blue cheese, consecutively, adding more when the previous cheese is melted. Season with the spices listed. Remove from heat.

Stir in the parsley and cauliflower; transfer to the prepared dish.

Combine breadcrumbs, butter and bacon in a bowl. Season with salt and pepper, if desired. Sprinkle mixture over the casserole and bake 20 minutes or until bubbly.

Heat broiler with the rack 6 to 8 -inches from the heat element and broil casserole until breadcrumbs are golden brown, 1 to 2 minutes. Remove from broiler and let rest about 10 minutes. Sprinkle with additional parsley, if desired.

Yield: 8 servings

Per serving: 197 calories, 12g total fat (7g sat), 38mg cholesterol, 255 mg sodium, 12g carbs, 2g fiber, 10g protein

file photo similar recipe for reference

PIZZA IN A BOWL

I love pizza but it raises my blood sugar more than most other foods. I find this a good alternative when I crave pizza. The meat, mushrooms, whole-grain pasta, etc help to keep my blood sugar in line. To lower the carbs you can use your favorite low-carb pasta if whole-grain doesn't work for you. Personally, white whole wheat or regular whole-wheat works fine for me.

1 lb lean ground beef (or ground turkey)
2 cups sliced fresh mushrooms
1 large green bell pepper, chopped
1 medium onion, diced
3 cups whole-grain pasta, parboiled for 3 minutes, drained
1 can (15-oz) pizza sauce (watch sugar content)
1 1/2 cups water
1 1/2 tsp Italian seasoning
1/4 tsp salt
3/4 cup shredded Mozzarella cheese

Spray the bottom of a Dutch oven and cook the beef, mushrooms, bell pepper and onion 5 minutes or until meat is browned. Drain if you have grease from the meat.

Stir in the pasta, pizza sauce, water, Italian seasoning and salt. Bring mixture to a boil; reduce heat to low and cover. Simmer 15 to 20 minutes or until pasta is tender. Sprinkle cheese over the top and let set about 5 minutes for cheese to melt.

Yield: 6 servings

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DOWN HOME CHICKEN 'N' BISCUITS CASSEROLE

Most diabetics (who have controlled blood sugar) can enjoy this old-fashion type chicken and biscuits casserole once in a while. Remember, one of the most important things for a diabetic is quantity. This recipe makes eight servings. A diabetic should only have one serving. This casserole contains meat, vegetables, dairy and bread. No need to add more items to your meal. If you want to add to this meal, I suggest a small green salad.

1 medium onion, chopped
2 tsp olive or coconut oil
1/4 cup white whole-wheat flour (Or use almond flour)

1/2 tsp dried basil
1//2 tsp dried thyme
1/4 tsp black pepper
2 1/2 cups fat-free milk
1 tbsp Worcestershire sauce
1 pkg (16-oz) frozen mixed vegetables
2 cups cubed cooked chicken
2 tbsp grated Parmesan cheese

Sauté onion in the oil in a saucepan until tender. Stir in the flour, basil, thyme, and pepper until well blended. Gradually stir in the milk and Worcestershire sauce until mixture is smooth. Bring to a boil and boil 2 minutes. Stir in the vegetables, chicken, and cheese; reduce heat to low while you make the biscuits.

Preheat oven to 375 degrees.
Grease an oblong 2 1/2-quart baking dish; set aside.

Biscuits:
3/4 cup white whole-wheat flour (I recommend this flour. If you have an alternative that works good for you, by all means use it.)
1/4 cup all-purpose flour (Or almond flour)
1 tbsp Splenda Granulated (or sugar, if you can tolerate it)
1 1/2 tsp baking powder
1/4 tsp salt
1/3 cup fat-free milk
3 tbsp olive oil
1 tbsp minced fresh parsley

Combine flours, Splenda, baking powder, and salt in a bowl. In a separate small bowl, combine milk, oil and parsley; stir into the flour mixture just until combined.

Transfer the hot chicken mixture to the prepared baking dish. Drop biscuit dough by rounded tablespoonfuls, making 8 biscuits, onto the hot chicken mixture.

Bake at 375 degrees for 30 to 40 minutes until biscuits are lightly browned and chicken mixture is bubbly.

Yield: 8 servings
Per serving: Approximately 240 calories, 30 g carbs to 13 g protein.
Diabetic exchanges: 2 starch, 1 meat, 1/2 fat

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GRANOLA SUNDAES

 

1 cup quick oats

1/4 cup Splenda Brown Sugar Blend or your an equivalent of your favorite brown sugar alternative
1/4 cup chopped almonds
1/4 cup natural peanut butter
1/4 cup butter, softened
No sugar added ice cream or frozen yogurt

In a small bowl, combine the oats, Splenda and almonds. Stir in the peanut butter and butter until the mixture forms coarse crumbs. Sprinkle over ice cream in your serving bowl.

Yield: 2 cups topping

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Note: This is a dessert and should be treated as such.

CHIVE-CHEDDER CORNBREAD

I love cornbread! Actually, it is one of my favorite foods. As all you diabetics know, cornbread is not one of our "best" foods to eat. Here is an old recipe that I reworked to make it more diabetic-friendly. Reminder: This is a bread, not a meal; eat accordingly. Only you know your body and what it is capable of handling. If you can't handle this, leave it for those who can and move on.

1 cup cornmeal
1 cup white whole-wheat flour
1/4 cup Splenda Granulated
4 tsp baking powder
2 eggs
1 cup milk
1/4 cup olive oil
1 cup low-fat shredded cheddar cheese
3 tbsp minced chives

Preheat oven to 400 degrees.
Grease a 9 x 13-inch baking pan; set aside.

In a large bowl, combine the cornmeal, flour, Splenda, and baking powder.

In another bowl, whisk the eggs, milk, and oil. Stir into the dry ingredients just until moistened. Gently fold in the cheese and chives. Pour into the prepared baking pan and bake at 400 degrees 18 minutes or until golden brown.

Yield: 15 servings

Note: This recipe is easily halved for a lesser quantity. I like to make the full recipe so I can refrigerate some then warm it in the microwave later.

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PUMPKIN CRUNCH COBBLER

 This is my diabetic version of a recipe from an Appalachian recipe site a few years ago.

1 can (15-oz) pumpkin puree

1/2 cup Splenda or Stevia granulated
1/4 cup Splenda Brown Sugar Blend
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ginger
1/4 teaspoon cloves
1/4 teaspoon salt
1 Tablespoon cornstarch
4 eggs
1 1/2 cups milk
1 box sugar-free yellow cake mix
1 cup pecan pieces

1/2 cup toffee bits (omit if your blood sugar is not controlled)

1/2 cup butter, melted

Preheat the oven to 350 degrees.

Spray a 9 x 13 baking dish with non-stick spray; set aside.

Whisk together the pumpkin, Splenda products, cinnamon, nutmeg, ginger cloves, salt, cornstarch, eggs, and milk. Pour into the prepared pan.

Stir together the cake mix, pecan pieces, and toffee bits, sprinkle evenly over the top of the pumpkin mixture. Drizzle the butter over the top.

Bake at 350 degrees for 60 minutes.

Remove from oven and cool slightly. Serve warm with ice cream or refrigerate and serve cold with Cool Whip.

Yield: 12 servings (one serving per day!)

file photo for reference

TURKEY STEW WITH (OPTIONAL) DUMPLINGS

Dumplings are not thought of as a "diabetic" food. However, if made properly and eaten in a small quantity, you can have them from time to time. Of course, everything said to a diabetic about diet means you have to take into consideration your own blood sugar readings. This recipe is usually okay for a diabetic who controls their disease as these are made with a whole-grain flour and fat-free milk. I would not recommend the dumplings for a diabetic whose blood sugar readings are out of control. If you have leftover Thanksgiving turkey, this is a good way to use it.

4 celery ribs, cut into chunks
8 medium-size carrots, cut into chunks
1 cup chopped onion
1/4 cup butter
1/4 cup olive oil
2 cans (10.5-oz) beef consommé
4 2/3 cups water, divided
1 1/2 tsp salt
1/4 tsp black pepper
3 cups cubed or shredded cooked turkey (may substitute chicken)
2 cups frozen cut green beans
1/2 cup white whole-wheat flour (or your favorite low/no carb substitution)
2 tsp Worcestershire sauce

In a Dutch oven, heat butter and olive oil; sauté carrots, celery and onion approximately 10 minutes to crisp tender. Add 4 cups of the water, consommé, salt and pepper. Cover pan and cook over low heat until the vegetables are tender. Add the turkey and green beans; cook another 5 minutes.

In a bowl, combine the flour, Worcestershire sauce, and the 2/3 cup water; stir or whisk until smooth; stir into the stew. Bring stew to a boil and reduce the heat, replace cover and simmer 5 minutes.

Dumplings (if using):
1 1/2 cups white whole-wheat flour (or equivalent amount of your favorite low-carb substitution)
2 tsp baking powder
3/4 tsp salt
2 tbsp minced parsley
1/8 tsp poultry seasoning
3/4 cup fat-free milk
1 egg

In a bowl, combine flour, baking powder and salt; stir in the parsley and poultry seasoning.

In a separate small bowl, combine the milk and egg; stir into the flour mixture just until moistened. Drop by tablespoonfuls onto the simmering stew. Cover and simmer 10 minutes. Remove lid and continue to simmer another 10 minutes.

Yield: 12 servings.

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SPINACH SALAD WITH RED POTATOES

 

1 pkg (10-oz) fresh spinach, torn

3 small red potatoes, cooked and diced
2 hard-boiled eggs, chopped
1/2 cup sliced fresh mushrooms
2 strips bacon, diced
1/4 cup chopped red onion
1/2 tsp cornstarch
1/4 cup unsweetened apple juice
2 tbsp apple cider vinegar
2 tsp Splenda Granulated (or equivalent of your favorite sweetener)
1/8 tsp black pepper

In a salad bowl, combine spinach, potatoes, eggs, and mushrooms.

In a skillet, cook bacon until crisp; drain on paper towels.

Saute onion in the bacon drippings until tender.

In a small bowl, combine cornstarch, juice, vinegar, sweetener and pepper; stir until smooth. Stir mixture into the skillet; bring to a boil, cook while stirring 1 - 2 minutes or until slightly thickened and bubbly. Pour over the spinach mixture. Add bacon and toss. Serve immediately.

Yield: 8 servings
Per serving (1 cup): 60 calories, 6 g carbs, 4 g protein, 2 g fat
Diabetic Exchanges: 1 vegetable, 1/2 meat

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DEEP DISH APPLE PIE

Note: Not all diabetics can enjoy pie. If you have controlled blood sugar and you can hold yourself to one piece of pie, try this delicious pie for special occasions. You should only have one piece (a day), the rest is for your family and friends. And never eat dessert after a high carb meal!

2 tbsp unsalted butter

No-sugar-added pastry for a double crust pie
7 large Granny Smith apples, peeled, sliced
1 1/2 tbsp lemon juice
1/4 cup + 2 tbsp Splenda Brown Sugar Blend
1/2 cup Splenda Granulated
1/4 cup white whole-wheat flour
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp salt, optional (I suggest you omit)

Preheat oven to 400-degrees.
Very lightly butter a 9-inch deep dish pie pan; set aside.

Roll out half the pastry dough to fit into the prepared pie pan; fit into the pan. Press a piece of foil over the bottom and sides of the pie shell, fill with pie weights or dried beans. Bake at 400 degrees for 10 minutes. Remove from oven and remove the weights and foil.

In a large bowl, combine the apples and lemon juice; mix well.

In a smaller bowl, combine the two Splenda products, flour, cinnamon, nutmeg and salt, if using. Sprinkle over the apples and toss to coat well. Spoon into the prebaked crust. Cut butter into small slices and place atop the pie filling.

Roll out remaining pastry dough and place atop the filling. Seal and crimp edges and cut slits in the top for steam to escape. Brush the top of the crust with a small amount of low-fat milk and sprinkle with a little Splenda Granulated, if desired.

Bake pie at 400 degrees for 10 minutes then reduce oven temperature to 350 degrees. Bake another 35 minute or until golden brown.

Place a pie shield around the crust edges or cover edges with a ring of aluminum foil to prevent over browning.

Delicious with a small scoop of sugar-free ice cream.

Yield: 8 servings.

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WILD RICE MEDLEY

Did you know wild rice is not actually rice? It is the seed of a marsh plant, and it contains protein.

1 3/4 cup low-sodium chicken broth
1 tsp dill weed
1/2 tsp dried basil
1/8 tsp black pepper
Pinch dried thyme
3/4 cup uncooked wild rice
1 cup chopped green bell pepper
1 small onion, chopped
1 garlic clove, minced
1 tbsp olive oil
6 fresh mushrooms, sliced
1 large tomato, diced
1/4 cup reduced-fat shredded mozzarella cheese

In a saucepan, combine the broth and seasonings. Add rice, cover and simmer approximately 1 hour until liquid is absorbed.

In a skillet, heat the olive oil and sauté the pepper, onion, and garlic. Add the mushrooms and sauté until tender. Stir in the rice and tomato.

Heat oven to 350 degrees.
Grease a 1 1/2-quart baking dish.

Transfer the rice mixture to the baking dish, cover and bake at 350 degrees for 25 minutes. Sprinkle the cheese over the casserole and bake, uncovered, for another 5 minutes or until cheese is melted.

Yield: 8 servings
Per 1/2- cup serving: 110 calories, 17 g carbs, 5 g protein
Diabetic Exchanges: 1 starch, 1 fat

file photo of a similar recipe