VEGGIE LOADED OMELET

1 small onion, chopped

1/4 cup chopped green bell pepper
1 tbsp unsalted butter
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp oregano
1/8 tsp black pepper
1/4 tsp salt
4 large egg whites
1/4 cup water
1/4 tsp cream of tartar
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, melt the butter; add the onion and bell pepper and sauté until tender. Add the zucchini, tomato, oregano and black pepper; cook while stirring for 5-8 minutes or until the veggies are tender and most of the liquid is evaporated. Set aside but keep warm.

Preheat oven to 350 degrees.

In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form.

Place the egg substitute in another bowl; fold into the egg white mixture. Pour into a 10-inch oven-proof skillet that has been coated with cooking spray. Cook over medium heat for 5 minutes or until the bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted in the center comes out clean.

Spoon the veggie mixture over one side; sprinkle with half the cheese. Score the middle of the omelet with a sharp knife and fold other half over the veggie filling. Transfer to a warm plate and sprinkle with the remaining cheese.

Cut omelet in half to serve.

Yield: 2 servings
Per serving: 197 calories, 10 g carbs, 2 g fiber, 19 g protein
Diabetic Exchanges: 2 1/2 lean meat, 2 vegetables

CHERRY CRISP

1 can Splenda-sweetened cherry pie filling

2 tsp lemon juice
2 tbsp white whole-wheat or garbanzo bean flour
1 1/2 tbsp Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
2 tbsp butter
1/2 cup quick cook oats, raw
2 tbsp chopped pecans or slivered almonds

Preheat oven to 425 degrees.
Lightly grease a 1-quart casserole dish.

Combine pie filling and lemon juice, spoon into the prepared casserole dish.

Combine the flour, Splenda and cinnamon; cut the butter into the mixture using a pastry cutter or two knives until the mixture is crumbly. Stir in the oats and pecans or almonds. Sprinkle over the cherry layer.

Bake at 425 degrees 20-25 minutes until browned and bubbly.

Personal note: Delicious topped with a scoop of no sugar added vanilla ice cream or frozen yogurt.

Other no-sugar-added pie fillings such as apple, etc, may be substituted to make a different flavor cobbler.

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CHICKEN-VEGETABLE-NOODLE SOUP

1 whole chicken

2 cloves garlic
2 celery stalks, diced
2 medium-size carrots, peeled and sliced
1 medium-size onion, chopped
1 medium-size potato, cut into bite-size pieces
1 large tomato, diced
1/2 cup salsa (sugar-free or low sugar content)
1/8 tsp cumin
1/8 tsp seasoned salt
1 cup dry whole-wheat noodles or your favorite low-carb noodles

In a large saucepan or Dutch oven, boil the chicken in water. When chicken is cooked through, remove from broth, set chicken aside to cool.

Add the garlic, celery, carrots, onion, potato, tomato, salsa, cumin and seasoned salt to the broth. Bring to a boil, lower heat to medium and cook until the vegetables are tender.

While the vegetables cook, skin and debone the chicken.

Add the chicken back into the broth along with the noodles. Bring back to a boil and cook 10-15 minutes until the noodles are tender.

file photo for reference only

TACO DIP

1 lb ground beef, browned and well drained (may substitute lean ground turkey)

1 tbsp taco seasoning
1 can refried beans
1 cup salsa (check for sugar content)
1 cup fat-free sour cream or plain Greek yogurt
1 cup shredded Mexican-blend cheese
1/2 cup chopped green onions
1/2 - 3/4 cup black olives (I prefer them chopped)
1 large Roma tomato, diced - optional

In a bowl, combine the ground beef, taco seasoning, and refried beans until combined. Spread mixture over the bottom of a pie plate. Layer the remaining ingredients over the beef/bean mixture. Cover and refrigerate until serving time.

Serve with baked whole-grain tortilla chips or Beanito chips.

NOTE: Remember this is an appetizer not a meal. Eat accordingly and share with others.

This Pillsbury photo is used for reference only - not this exact recipe.

CHICKEN LO MEIN

When you are craving Chinese food, this recipe is a good one to turn to. It has a very good carb to protein ratio for diabetics. You can lower the carb count even more by substituting your favorite low-carb pasta.

1 tbsp olive oil
2 boneless, skinless chicken breast halves, cut into bite-size pieces
1 garlic clove, minced
1/4 tsp ginger
1/2 cup water
2 tbsp low-sodium soy sauce
1 can (10.5-oz) condensed chicken broth
4-oz uncooked whole-wheat angel hair pasta, broken into thirds
1 pkg (16-oz) frozen broccoli, carrots, and water chestnuts

In a large skillet or wok, over medium-high heat, heat the oil until hot. Add chicken and garlic; cook, stirring, around 5 minutes until chicken is no longer pink in center.

Add the following to the chicken in the skillet, water, ginger, soy sauce and chicken broth. Bring mixture to a boil; stir in the pasta. Add the frozen vegetables and stir gently. Return to a boil. Reduce heat to medium-low; cover and simmer 5 to 8 minutes or until the pasta and veggies are tender, stirring occasionally.

Yield: 4 servings of 1 1/2 cup each.
Per serving: 280 calories, 30 g carbs, 23 g protein
Dietary Exchanges per serving: 1 1/2 carbs, 1 vegetable, 2 1/2 very lean meat, 1 fat

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BLACK BEAN TOSTADAS

1 cup rinsed, drained canned black beans, mashed

2 tsp chili powder

nonstick cooking spray

4 (8-in) corn tortillas

1 cup romaine lettuce leaves

1 cup chopped, seeded tomatoes

1/2 cup chopped onion

1/2 cup plain nonfat Greek yogurt

2 jalapeno peppers, seeded and chopped fine

In a small saucepan, combine the beans and chili powder; cook over medium heat about 5 minutes until heated through. Stir often so mixture does not burn.

Spray a large nonstick skillet lightly with nonstick cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water and place in skillet, one at a time. Cook a few seconds until hot and pliable. Turn once during cooking.

Spread the beans over the tortillas and top with the remaining ingredients. Garnish each with a sprig of cilantro, if desired.

Serve immediately.

Yield: 4 servings

Per serving: 146 calories, 466 mg sodium, 29 g carbs, 9 g protein

Diabetic Exchanges: 1 1/2 starch, 1 1/2 vegetable

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TOSSED GREEK SALAD

Note: This salad makes 12 servings. Cut ingredients in half for 6 servings. This makes a perfect salad for a group or to take to pitch-in luncheons.

12 cups torn romaine lettuce
2 medium tomatoes, cut into wedges
1 medium cucumber, halved, sliced
1/2 medium green bell pepper, thinly sliced
1/2 medium red onion, cut into thin rings
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Combine the above ingredients in a large bowl. Make the dressing and pour over the salad; toss to coat. Serve immediately after adding dressing.

Lemon Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp sugar
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/8 tsp black pepper

Combine all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well before pouring over the salad.

Yield: 12 servings
Per serving of 1 1/4 cups: 87 calories, 7 g (2 sat) fat, 196 mg sodium, 6 g carbs (2 g fiber), 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

Note: File Photo

CORNY VEGETABLE SALAD

Corn can be a bit of a difficult vegetable for many diabetics. Here is a way to enjoy it in with other veggies rather than as a side by itself. Give this recipe a try if corn is too sweet for your body. See the nutritional stats at the end of the recipe. This should work for most diabetics as a side to a lean protein item.

1 pkg (10-oz) frozen corn
8 cups (approx. 2 lb) fresh broccoli florets
6 cups (1medium-size head) cauliflower florets
6 green onions, sliced
1 envelope ranch salad dressing mix
1 cup fat-free sour cream

Cook corn according to package directions, drain and cool.

In a large bowl, combine broccoli, cauliflower, onions, and the corn.

In a small bowl, combine the salad dressing mix with the sour cream; mix well to blend. Pour dressing over the vegetables and toss to coat. Cover and refrigerate at least two hours before serving.

Yield: 12-14 servings
Per 1 cup: 90 calories, 18 g carbs, 6 g protein, trace of fat
Diabetic Exchanges: 1 starch, 1 vegetable

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MERRY CHRISTMAS WEEK

Wishing you a great Christmas Week. 

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HERBED TOSSED SALAD

1 cup olive oil

1/3 cup cider vinegar
1 clove garlic, minced
1/2 tsp dried oregano
1 tsp salt, optional
1/4 tsp dried basil
1/2 tsp minced fresh parsley
Mix salad greens
Cucumber, sliced thin
Red bell pepper, cut into strips

In a jar with a tight-fitting lid, combine the first seven ingredients; shake well to thoroughly combine.

In a large salad bowl, combine the salad greens, sliced cucumber, and bell pepper.

Drizzle amount of dressing desired over salad; toss to coat.

Yield: Approximately 1 1/3 cups dressing and salad as desired.

Note: Unused dressing should be kept in the refrigerator; shake well before using.

Note: I suggest diabetics omit the salt or cut it at least in half.


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