CROCK-POT SWISS STEAK WITH CARROTS

3 tbsp white whole wheat flour OR your favorite low/no carb substitute

1/3 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp dry mustard
1 1/2 to 2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced into 1/2-inch pieces
1 can (14.5-oz) whole tomatoes
2 tsp Splenda brown sugar blend
1 1/2 tbsp Worcestershire sauce
 

In a pie pan or shallow bowl combine the flours, salt, pepper, and dry mustard. Cut the steak into pieces to fit in the cooker and dredge in the flour mixture. 

Heat the oil in a nonstick skillet and brown meat on both sides; place meat in the crockpot or slow cooker. Add the onions and carrots to the cooker.

Combine the tomatoes with liquid, Splenda brown sugar blend, and Worcestershire sauce; pour mixture into cooker. Place lid on cooker and cook on low heat for 8 to 10 hours or on high 3 to 5 hours.

Approximate per serving: 236 calories, 18 g carbs, 23 g protein

file photo for reference only

LEMON-RICOTTA HOTCAKES

The carb to protein ratio (see nutritional info below) in these hotcakes makes them diabetic-friendly. However, do not spoil that with the topping or syrup you use. Be sure to use only diabetic-friendly toppings such as fresh fruit, sugar-free syrup or a sugar-free or low sugar jam. This recipe calls for sugar. I use Splenda but left sugar in this post as the nutritional information is figured with sugar.

1 cup all-purpose flour*
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 eggs, separated
1 cup buttermilk
2/3 cup whole-milk ricotta cheese
2 tablespoons sugar
1 tablespoon grated lemon peel

1. Heat oven to 200°F. Whisk flour, baking powder, baking soda, nutmeg and salt in large bowl. Whisk egg yolks, buttermilk, ricotta cheese, sugar and lemon peel in medium bowl until blended.

2. Beat egg whites in medium bowl at medium-high speed until soft peaks form. Stir ricotta mixture into flour mixture just until combined. Fold in egg whites.

3. Heat griddle or large nonstick skillet over medium heat until hot; oil griddle. Ladle batter by scant 1/4 cupful onto griddle, spreading to 4-inch rounds. Cook 2 minutes or until bubbles break surface of pancakes. Turn; cook 1 minute or until golden brown. Place in oven to keep warm while cooking remaining pancakes.

About 15 (4-inch) pancakes

PER PANCAKE: 75 calories, 2.5 g total fat (1 g saturated fat), 3.5 g protein, 9.5 g carbohydrate, 35 mg cholesterol, 160 mg sodium, .5 g fiber (if you have 2 pancakes, double the numbers, etc)
 *Even better for diabetics, use a whole-grain flour such as white whole-wheat. I never use all-purpose flour.

Note: File Photo (I recommend no more than 2 for diabetics.)

CHICKEN BREASTS OVER VEGETABLES

2 stalks celery, chopped

1 cup mushrooms, chopped
1 cup carrots, chopped
4 green onions, sliced thin
1/2 of a medium red or green bell pepper, diced
2 medium zucchini, diced
poultry seasoning to taste
1/2 cup chicken broth
2 boneless skinless chicken breasts
1/8 tsp paprika

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

In a medium mixing bowl combine the celery, mushrooms, carrots, onions, bell pepper, and zucchini with the poultry seasoning.  Place the mixture in the prepare loaf pan.  Place the chicken breasts on top of the vegetable mixture.  Sprinkle with the paprika.

Bake at 350 degrees for 30 minutes or until chicken is cooked through.

file photo for reference only

GREENS AND SAUSAGE

1 teaspoon canola oil

1/4 lb low-fat smoked turkey sausage, diced

6 cups water

1 cup chopped yellow onion

1 tablespoon cider vinegar

2 teaspoons Splenda Granulated

1 lb fresh turnip greens, washed

3/4 teaspoon salt

2 teaspoons canola oil

Louisiana hot sauce, optional

In a Dutch oven over medium-high heat, heat the 1 teaspoon of canola oil, tilting pan to completely oil the bottom.  Add the diced sausage and brown, stirring frequently.  Remove the sausage and set aside.

To the same pan, add the water, onions, vinegar, and Splenda; bring to a boil over high heat.  Gradually add the greens, bring to a boil and stir the greens until wilted.  Reduce heat to simmer and cook, covered, for half an hour or until tender.  Drain the greens; reserve 1/2 cup of the liquid.

Return the greens, reserved liquid, sausage, salt, and 2 teaspoons of canola oil to the Dutch oven.  Allow to stand for 5 minutes for flavors to absorb.

Serve with the hot sauce, if desired.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 65 calories, 3 g fat, 10 mg chol, 365 mg sodium, 5 carbs, 3 protein
Note & Picture from Sept 2011 Diabetes Forecast Magazine

CHOCOLATE-BANANA TUBE CAKE

Yesterday I had a "sweet" tooth and decided I wanted to try something different. (Yesterday was in July 2017) As I am likely to do I went to the kitchen and started throwing things together to make a cake with what I had on hand. Fortunately, it turned out to be quite good. Here is what I did:

I preheated my oven to 350 degrees.

In a medium mixing bowl I combined-
1/2 cup white whole-wheat flour
1 cup quick-cook oats
1 cup unsweetened coconut
1/2 cup Splenda Brown Sugar Blend
1/2 cup chopped pecans
Then I cut in 1 stick of butter using two knives and eventually my hands. I sat this aside to use as a streusel throughout the cake and as a topping.

For the cake, I combined 4 large eggs, 1/2 cup low-fat sour cream and 3 medium to large bananas, mashed, with my electric mixer. You should have about 1 1/2 cups mashed bananas. When the mixture was completely combined. I added 1 box (2-layer size) Sugar-Free Devil's Food cake mix.

I sprayed my tube pan with nonstick cooking spray and placed about 1/3 of the cake batter in the pan, then I topped that with about 1/3 of the streusel mixture. I repeated twice, ending with the streusel on top.

I baked approximately 1 hour at 350 degrees, and this is what I ended up with:

Even my late husband and my grandson, who are not diabetic, enjoyed this cake.

SPLENDA CHOCOLATE CHIP COOKIES

2 cups all-purpose flour

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt

1 cup vegetable oil spread (I always use butter rather than man-made products)

1 cup Splenda Brown Sugar Blend

2 large eggs

1 tbsp vanilla extract

1 cup sugar free chocolate chips

Preheat oven to 375-degerees. Line baking sheets with parchment paper.

In a bowl, combine flour, baking powder, baking soda and salt.

In a mixing bowl, mix together vegetable oil spread and brown sugar blend. Mix in eggs, one at a time. Stir in the vanilla extract. Mix in flour mixture then fold in chocolate chips.

Drop by rounded tablespoons onto prepared baking sheets. Bake at 375-degrees for 11 to 13 minutes. Cool a couple minutes on cookie sheets then transfer to a wire rack to cool completely.

Yield: 4 dozen

file photo

 

CHOPPED PEAR PIE WITH CRUMB TOPPING

This is a pie I first came up with in 2013 at my grandson's request. I have since made it several times, especially for church functions and friends who do not eat added sugar. Pears are excellent in the Fall so I thought I would repost it.

1 unbaked pie shell
4 cups chopped pears
3/4 cup (more or less depending on sweetness of pears) Splenda or Stevia granulated
1 1/4 tsp ground cinnamon (remember cinnamon is a blood sugar controller)
1 heaping tsp cornstarch
1 tsp vanilla extract

Place pie shell in a deep-dish pie plate; set aside.

Combine the pears and Splenda in a medium mixing bowl, stirring well; allow to set for 10-15 minutes.

Stir the cinnamon and cornstarch into the pears to combine well; add the vanilla.

Place the pear mixture into the unbaked pie shell; make the following topping:

Crumb Topping:
3/4 cup quick oats
1/2 cup loosely packed Splenda brown sugar blend
1/4 cup + 1 heaping tbsp white whole-wheat flour
1/2 tsp ground cinnamon
1/4 cup finely chopped pecans
6 tbsp butter, cut-up into small pieces and slightly softened

In a mixing bowl combine the oats and the brown sugar blend; add the flour, cinnamon, and pecans mixing together well.  Using two knives or your fingers, cut the butter into the mixture until crumbly.

Sprinkle the mixture over the pears and press down lightly.

Bake at 350 degrees for approximately 1 hour until the pears are tender and the topping is browned. 

I have also made this topping for apple pies and cherry pies. It is always good.

SMOKED TURKEY SALAD SANDWICHES

1/4 cup olive oil mayonnaise

1/4 cup fat-free plain yogurt
1/4 cup dill relish
2 cups chopped deli smoked turkey breast
1/2 cup thinly sliced celery
4 whole-grain sandwich rolls or whole-grain sandwich thins
4 lettuce leaves
1 medium tomato, sliced
In a large mixing bowl combine the mayonnaise and yogurt. Stir in the relish. Add the turkey and celery; toss to combine the mixture well.

Divide the mixture between the 4 sandwich rolls and add a lettuce leaf and tomato slices to each sandwich.

If you want to avoid using bread, wrap in large lettuce leaves for a sandwich wrap.

This is a file photo for reference only

EASY TURKEY SAUSAGE-CHICKEN GUMBO

1/3 cup white whole-wheat flour or equivalent amount of your favorite low/no carb substitute

1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped
In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly!  Remove from the heat and allow to cool slightly.  Slowly whisk the broth into the flour.  Cook, stirring, over medium heat until mixture is thickened and bubbly.  Add the chicken, bell peppers, onion, celery, garlic, seasoning, and water.

Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through.  Stir often during cooking.

Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, uncovered, for 3 to 4 minutes.

Ladle into serving bowls.
Yield: About 8 servings of 1 cup each

*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).
This gumbo has a ratio of 26 g carbs and 18 g protein per serving.

 

This is a file photo of a similar recipe.

EASY SHRIMP APPETIZER

2 lb (30 to 40 shrimp) large raw deveined shrimp

1 cup bottled Caesar Salad dressing*
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper

Preheat oven to 375 degrees.

In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well.  Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink.  Stir halfway through baking time.

Yield: 8 to 10 appetizer-size servings.

*Note: Always check the sugar content of salad dressings and go with the one with the lowest sugar content.

file photo