CHOCOLATE FONDUE

1 cup sugar-free chocolate chips

1/4 cup low-fat milk
3 tbsp chopped pecans (or walnuts)
1 large firm banana, sliced
2 medium-size apples, sliced
2 medium oranges, peeled, cut into segments
Fresh strawberries and pineapple chunks are also good dipping options.

In a small saucepan, heat the chocolate chips and milk together over very low heat; stir until melted and smooth. Stir in the nuts; cook 1 minute.

Pour fondue into a fondue pot or serving dish. Serve immediately with the fruits for dipping.

Yield: 6 servings

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GREEN CHILI PIE

 1 can (4-oz) green chilies, drained

1 pkg (10-oz) shredded cheddar cheese

2 large eggs

2 tbsp milk

Touch of tabasco sauce

Preheat oven to 350-degrees. Grease a 9-inch pie plate or 9-inch square baking dish.

Spread the drained chilies over the bottom of the greased pie plate. Sprinkle the cheddar cheese over the chilies.

In a small bowl, mix the eggs, milk and tabasco sauce together and pour over the cheese.

Bake at 350-degrees 45 minutes. Remove from oven and allow to cool 3 to 5 minutes before cutting into 12 squares or slices. Serve with assorted crackers or tortilla chips.

Per 1/12 of recipe: 112 cal, 9g fat, 61mg chol, 1.2g carbs, 1g fiber, 7.1g protein, 159 mg sodium

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BROCCOLI FRITTERS

 1 bunch broccoli, cut into florets

2 lightly beaten eggs
2 lightly beaten egg whites
1/3 cup grated Parmesan cheese
2 tbsp flour
1/2 tsp salt, (optional, I suggest you omit)
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp canola oil
salsa for serving, optional
sour cream for serving, optional

Steam broccoli 3 to 4 minutes in a steamer basket until tender; coarsely chop and set aside.

In a large bowl, combine the eggs, egg whites, Parmesan cheese, flour, salt, garlic powder and pepper. Once combine, stir in the broccoli.

Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium heat. Drop the broccoli batter by 2 heaping tablespoonfuls into the hot oil and press to flatten. Cook, in batches, for 3 to 4 minutes on each side or until fritters are a golden brown; add remaining oil as needed. Drain the fritters on paper towels.

Serve as a side dish with meats or serve as appetizer/snacks with salsa and/or sour cream.

Yield: 6 servings of 2 fritters

Per serving (without salsa or sour cream): 129 calories, 8 g (2 g sat) fat, 8 g carbs, 8 g protein

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ORANGE MARMALADE BREAD WITH POPPY SEEDS

 

NOTE: Not all diabetics can enjoy breads but many with controlled diabetes can. Also new products on the market make it easier to enjoy breads today. If you are able to enjoy this recipe, remember quantity is key to the diabetic's diet. One slice, freeze the remaining in ziptop bags for future use or share with family and friends.

1 1/2 cups white whole wheat flour (or equivalent amount your favorite low-carb/no carb substitution)

2/3 cup Splenda granular
2 tsp baking powder

1 tsp baking soda
2 tbsp poppy seeds
1/3 cup low-fat milk
1/2 cup no sugar added orange marmalade
2 tbsp canola oil
3 tbsp fat-free sour cream
2 tsp vanilla extract

Preheat oven to 325 degrees. Spray a 9 x 5-inch loaf pan with nonstick cooking spray; set aside.

In a large bowl, combine the flour, Splenda granular, baking powder, baking soda, and poppy seeds. In a small bowl, combine the milk, marmalade, canola oil, sour cream, and vanilla extract. Slowly add the milk mixture to the flour mixture. Mix gently, just until combined. Spread the batter evenly in the prepared loaf pan. Bake at 325 degrees for 40 to 45 minutes or until a toothpick inserted in the center comes out clean. Place the pan on a wire rack to cool for 10 minutes before removing the bread. Remove the bread from the pan and allow to cool completely on the wire rack.

Note: If you wish to add a decorative icing drizzle, make your own 'powdered sugar' by blending some Splenda granular with some cornstarch until you have powdered sugar consistency. Mix with water or a little milk to make drizzle consistency.  Also swerve makes a powdered sugar-type product.

ROCKY ROAD BROWNIE BARS

Yes, this recipe has miniature marshmallows. If you cut this recipe into 24 brownies, you will get about 1 gram of sugar per brownie from the marshmallows in this recipe.

3/4 cup salt-free butter*
1 1/2 cups Splenda Granulated
4 large eggs + 1 large egg white
1 cup white whole wheat flour
1/4 cup baking cocoa
1/2 tsp baking powder
1/2 tsp salt
1 cup miniature marshmallows (see marshmallow information above), optional
1 cup sugar-free chocolate chips
3/4 cup chopped pecans (or walnuts)

Preheat oven to 350 degrees.
Lightly oil a 9x13-inch baking pan; set aside.

Cream butter and Splenda together; beat in the eggs.

Combine the flour, cocoa, baking powder and salt; mix together well. Beat mixture into the butter mixture. Fold in the marshmallows, chocolate chips and pecans.

Spread batter into the prepared pan and bake at 350 degrees for 35 to 40 minutes or until set in the center.

Cool before cutting into 24 brownies.

*May substitute 1/2 cup butter and 1/4 cup coconut oil

This is a dessert and should be treated as such. One bar for you on special occasions then share the rest with family and/or friends. Remember quantity is key in enjoying goodies and keeping your blood sugar under control.

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PASTA PRIMAVERA

1/2 cup julienned red bell pepper

1/2 cup julienned yellow bell pepper
1 medium zucchini, sliced thin
1 medium yellow squash, sliced thin
1 cup broccoli florets
1 lb thin fresh asparagus, cut into bite-size pieces
8-oz fresh sliced mushrooms
1/3 cup white whole-wheat flour (or your favorite low-carb substitute)
2 cups cold water
2 tsp chicken bouillon granules
1/2 cup chicken broth
1/4 tsp salt, optional
4 tsp dried basil
6 tbsp grated Parmesan cheese

Cook the linguine according to the package directions.

While pasta cooks, in a nonstick skillet coated with nonstick cooking spray, combine carrot, onion, peppers, zucchini, squash, and broccoli. Cover and cook over medium-low heat 10 minutes. Add the asparagus and mushrooms, cook 5 minutes more.

In a saucepan, combine the flour and water until smooth; add the bouillon. Bring mixture to a boil; cook, stirring, for 2 minutes or until slightly thickened. Add the broth and salt, if using, stirring well to combine. Pour over the vegetables.

Drain the pasta and pour over the vegetables mixture. Add the basil and toss to coat. Sprinkle with the cheese.

Yield: 6 servings
Per serving: 168 calories, 3 g (1 g sat) fat, 5 mg cholesterol, 26 g carbs, 4 g fiber, 9 g protein
Diabetic exchanges: 2 vegetable, 1 1/2 starch

This information is based on the original items. You may lower the carb count if you use your choice of substitutions.

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YELLOW LAYER CAKE

Even diabetics want a piece of cake once in a while, or for special occasions. Here is a cake most diabetics can have a piece of occasionally.  If your blood sugar is out of control, I'm afraid you may need to skip desserts but for the diabetic whose blood sugar is controlled you make and share. One piece for you and the rest for family and friends.

1 cup Splenda Sugar Blend*
1 cup cake flour
2 cups white whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/2 cup butter, softened
1/4 cup unsweetened applesauce
1 1/4 cups low-fat buttermilk, divided
4 egg yolks + 2 egg whites
2 tsp vanilla extract

1 tsp almond extract, optional

Preheat oven to 350 degrees.
Lightly grease and flour 2 8-inch round cake pans; set aside.

Mix Splenda, flours, baking powder, and baking soda together in a medium bowl. Stir until well blended.

In another bowl, cut butter into chunks; add applesauce. Add to the flour mixture and mix on medium speed of electric mixer 1 minute or until crumbly in appearance. Add 1/4 cup of the buttermilk and mix at low speed until blended.

In a small bowl, blend the remaining cup of buttermilk with the eggs, vanilla and almond extract, if using; add half the mixture to the batter. Mix at medium-high speed until well blended. Scrape down sides of bowl; add remaining milk mixture. Mix until well blended. Scrape down sides of bowl and mix again if necessary to remove lumps.

Divide the batter evenly between the two prepared cake pans.

Bake at 350 degrees for 35-40 minutes or until a wooden toothpick inserted into the centers comes out clean.

Cool in pans on a wire rack 15 minutes before removing from pans.

Frost cooled cakes as desired with a sugar-free frosting.

*If you have trouble controlling your blood sugar, use Splenda Granulated instead of the blend. Your cake will not be as tall, but it will be better for you.

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CINNAMON FRENCH TOAST

Not normally a diabetic food, this French Toast is okay for diabetics occasionally. I would not recommend it on a daily basis but the numbers are okay for a special treat. Be sure to serve with a sugar-free syrup or a sugar-free marmalade.

1 egg
2 egg whites
1 cup low-fat milk
2 tbsp Splenda Granular
3/4 tsp vanilla extract
1/2 tsp ground cinnamon
8 slices cinnamon swirl bread (Nutrition numbers below with Pepperidge Farm brand)

Spray large skillet with nonstick olive oil cooking spray; heat over medium heat.

In a shallow bowl, whisk together the egg, egg whites, milk, Splenda, vanilla extract and cinnamon. Soak the bread, 1 slice at a time, in the egg mixture until saturated but not enough to be falling apart. Place bread onto the griddle or skillet and cook until bottom side is golden brown. Turn and cook until the second side is also golden brown.

Serve French Toast while hot.

Per slice: 110 calories, 16 g carbs, 2 g fiber, 5 1/2 g protein
Diabetic Exchanges: 1 carb, 1/2 fat

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MASHED POTATO AND SAUSAGE BAKE

I know this doesn't sound like a diabetic recipe, but it really is okay for most diabetics when you just need some 'meat and taters'! You will see from the nutritional information at the end of the recipe that diabetics can enjoy this dish on occasion.

5 medium potatoes, peeled and quartered
Water to cover potatoes
1/2 cup light sour cream
1/4 cup low-sodium chicken broth
1 lb fully cooked kielbasa, sliced
1/2 lb fresh mushrooms, sliced
1 cup chopped onion
1 garlic clove, minced
1/4 cup reduced-fat cheddar cheese
1 tsp dried parsley flakes
1 tsp dried oregano

Preheat oven to 350 degrees.

Place potatoes in a saucepan and cover with water; bring to a boil and reduce heat. Cover and simmer until potatoes are very tender, about 20 minutes. Drain potatoes well and transfer to a mixer bowl. Add the sour cream and broth to the potatoes and beat on low speed until smooth.

In a skillet, cook the sausage, mushrooms, onion and garlic until veggies are tender.

Spray a 9-inch loaf pan or 8-inch square pan with nonstick cooking spray. Spread half the mashed potatoes over bottom of the pan; top with the sausage/veggie mixture. Add the remaining half of the potatoes. Sprinkle the cheese, parsley, and oregano over the top.

Bake at 350 degrees 10-15 minutes until cheese melts and top is lightly browned.

Yield: 7 servings (Only 1 serving for diabetics!)
Per serving: 210 calories, 22 g carbs, 15 g protein
Diabetic Exchanges: 1 1/2 meats, 1 starch, 1 vegetable

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PARMESAN -GARLIC ROASTED VEGETABLES

3/4 lb carrots, julienned

2 zucchini (small in diameter), sliced into coins
3/4 lb fresh green beans, trimmed and rinsed
1/4 cup extra virgin olive oil
3/4 cup Parmesan cheese, grated
1/2 tsp freshly ground black pepper
1/4 to 1/2 tsp garlic powder, to suit taste

Preheat oven to 425 degrees.

Combine the vegetables with the oil and cheese in  large zip-top plastic food bag; shake to coat vegetables.

Lay the vegetables out on a baking sheet with sides and bake at 425 degrees for 10 minutes until crisp tender. Sprinkle with pepper and garlic powder before serving.

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