ROASTED ASPARAGUS WITH BALSAMIC BUTTER

1 lb fresh asparagus, trimmed

1/4 tsp salt

2 tbsp butter

1 tbsp less-sodium soy sauce

1 tsp balsamic vinegar

1/8 tsp cracked black pepper

Preheat oven to 400-degrees. 

Arrange asparagus on a 10x15-inch rimmed baking sheet. Coat asparagus with cooking spray and sprinkle with salt. Roast until tender, 10-12 minutes.

Meanwhile melt butter in a small saucepan over medium heat. Remove from heat and stir in soy sauce and vinegar. (Sauce may appeared separated.)

Pour sauce over roasted asparagus and transfer to a serving dish. Sprinkle with the pepper.

Serves: 4 Per serving of about 6 spears: 68 cal,6g fat (4gsat), 2g protein, 3g carbs, 334mg sodium

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CHOCOLATE ECLAIR CAKE

Note: This cake uses graham crackers. If you have a serious problem with your blood sugar readings, take this into consideration.

2 pkg (3-oz each) instant sugar-free French vanilla pudding mix
3 cups fat-free milk
1 carton (9-oz) Sugar-Free frozen whipped topping, thawed
1 box Graham crackers
1 can ready-to-use sugar-free fudge frosting

Lightly butter a 9 x 13-inch baking dish or pan. Line bottom of pan with Graham crackers.

Mix the pudding mix with the milk by following directions on box; fold in the whipped topping. Alternate layers of pudding and crackers, ending with a cracker layer. Top with the frosting.

Refrigerate overnight before serving.

Serves 12

 

WHITE TURKEY CHILI

2 cans (15-oz ea) white kidney or cannellini beans, rinsed and drained

1 can 10 3/4-oz) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

2 cups cubed cooked turkey breast

1 1/3 cups fat-free milk

1 can (4-oz) chopped green chilies, drained

1 tbsp minced fresh cilantro

1 tbsp dried minced onion

1 tsp garlic powder

1 tsp ground cumin

1 tsp dried oregano

6 tbsp fat-free sour cream

In a large saucepan, combine the first 10 ingredients (through the oregano). Bring mixture to a boil, stirring occasionally. Reduce heat and simmer, covered, 25-30 minutes or until heated through. Top each of the 6 servings with a tablespoon of the sour cream.

Servings: 6 Per serving: 250 calories, 2g fat (1g sat), 31g carbs, 23g protein Diabetic Exchanges: 3 lean meat, 2 starch

toh 2015

LAYERED TURTLE CHEESECAKE - DIABETIC STYLE

I posted a recipe on my Ladybug's Sweet Treats blog that looked so good I decided to try making a diabetic version. It is pretty tasty but as always, we diabetics need to remember we must eat all things in moderation!

CRUST:
1 cup white whole-wheat OR your favorite no carb flour
2 tbsp + 2 tsp packed Splenda brown sugar blend
1/4 cup finely chopped pecans
6 tbsp cold butter, cubed

Preheat oven to 325 degrees.
Place a greased 9-inch springform pan on a double layer of heavy-duty aluminum foil (about 18-inches square). Wrap foil tightly around the pan.

In a bowl, combine the flour, brown sugar blend, and pecans; cut in the butter until crumbly. Press onto the bottom of the prepared pan. Place the pan on a baking sheet and bake at 325 degrees 12 to 15 minutes or until set. Remove to a wire rack to cool.

FILLING:
1 pkg (8-oz each) cream cheese, softened
3 pkgs (8-oz each) low-fat cream cheese, softened
1 cup Splenda or Stevia granulated
2 tbsp + 2 tsp packed Splenda brown sugar blend
1/4 cup + 1 tsp white whole-wheat flour, divided
2 tbsp heavy whipping cream
1 1/2 tsp vanilla extract
4 eggs, lightly beaten
1/2 cup sugar-free chocolate chips, melted and cooled
1/4 cup sugar-free caramel ice cream topping
1/3 cup chopped pecans

In a large bowl, beat cream cheeses and both Splendas until smooth. Beat in 1/4 cup of the flour, whipping cream, and vanilla extract. Add eggs and beat on low speed just until blended. Remove 1 cup of the batter to a small bowl and stir in the melted chocolate; spread over the cooled crust.

In another small bowl, mix the caramel topping with the 1 teaspoon of remaining flour; stir in the pecans. Drop by tablespoonfuls over the chocolate batter. Top with the remaining batter.

Place the springform pan in a large baking pan and pour 1-inch of hot water into the baking pan. Bake at 325 degrees for 1 1/4 to 1 1/2 hours until the center is just set and the top appears dull. Remove the springform pan from the water bath then remove the foil. Cool cake on a wire rack for 10 minutes. Run a thin knife around the sides of the pan to loosen cake. Allow to cool on a wire rack for another hour.

Refrigerate overnight.

GANACHE:
1/2 cup sugar-free chocolate chips
1/4 cup heavy whipping cream
2 tablespoons chopped pecans
Additional sugar-free caramel ice cream topping, if desired

Place chips in a small heat-proof bowl. In a small saucepan, bring the whipping cream just to a boil. Pour the hot cream over the chips and whisk until smooth. Cool slightly, stirring occasionally. Remove sides of the pan.

Spread the ganache over top of cheesecake and sprinkle with the chopped pecans. Refrigerate until set.

If desired, drizzle with additional caramel topping before cutting to serve.

the file photo 

ENCHILADA BAKE

Note: I got this recipe from a friend. It is a facebook post with the info at the end of the post. Don't know what "batch red enchilada sauce" means but I will use a can of enchilada sauce. It is very low carb which is why I am posting it here. Fat content seems a little high but if you are going low carb, it appears to be a good recipe. My suggestions for diabetics are in ()

ENCHILADA BAKE 

Crust: 
4 ounces cream cheese, softened (low fat)
2 eggs
1/2 teaspoon Taco Seasoning
8 ounces cheddar cheese, shredded
1/4 ounce tortilla chips, finely crushed  (baked chips)

Beat or whisk the cream cheese and eggs until smooth. Add the seasoning; mix well. Stir in the cheese and crushed chips; mix well. Grease a 9x13" baking dish or line with parchment paper; spread the cheese mixture evenly over the bottom. Bake at 350º, 35 minutes or until browned, but not too dark. Let stand 5-10 minutes before adding the topping.

Topping:
1 pound ground beef
1 tablespoon Taco Seasoning 

1/2 batch Red Enchilada Sauce (about 1 cup)
8 ounces pepper-jack cheese, shredded

Brown the hamburger; drain fat. Stir in the seasoning and enchilada sauce. Spread over the crust. Top with the cheese. Bake another 20 minutes or so until hot and bubbly.

Makes 8 servings

Per Serving:  27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

The addition of the tortilla chips makes a big difference in this dish and adds less than a carb per serving. I was making the crust for my Enchilada Bake recipe and threw the crushed chips in on a whim. I wasn't even sure if such a tiny bit would be noticeable but was pleasantly surprised to find that they add a nice corn tortilla flavor.

Crissy[s skinny friends

TURKEY SAUSAGE PATTIES

1 lb (90 to 99% lean) ground turkey (may use chicken)

1/2 cup shredded peeled apple

1 tsp salt-free seasoning of your choice (suggestions include taco, Italian, poultry, etc)

3/4 tsp black pepper

1/4 tsp salt

Stir together the turkey, apple, seasoning, pepper and salt in a large bowl until well combined. Shape the mixture 6 equal patties. Coat both sides of the patties with olive oil cooking spray.

Cook in a large nonstick skillet over medium heat. Working in batches, if necessary, add patties and cook, turning halfway through, about 6 minutes or until browned on both sides and thermometer reads 165 when inserted in the centers. Remove from skillet and keep warm until serving.

Yield: 6 patties Per patty: 117 calories, 6g (1g sat) fat, 15g protein, 2g carbs 140mg sodium

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LOW CALORIE BROWNIES

This is a recipe I saw on facebook several years ago. For us diabetics I added unsweetened to the applesauce. 

(If you don’t save these to your wall, then you are NUTS.. who doesn’t love brownies??)

3/4 cup nonfat Greek yogurt (I used vanilla)
1/4 cup skim milk
1/2 cup Cocoa powder
1/2 cup Old fashioned rolled oats (like Quaker)
1/2 cup Truvia (or any natural/stevia based sweetener that pours like sugar)
1 egg
1/3 cup applesauce (unsweetened)
1 teaspoon baking powder
1 pinch salt

Preheat the oven to 400°F. Grease a square baking dish (I used 8”x8”). Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute). Pour into the prepared dish and bake for about 15 minutes. Allow to cool completely before cutting into 9 large squares.

I got this photo with the recipe.

GLADYS KNIGHT'S SMOTHERED PORK CHOPS

Many years ago, when Gladys Knight (and The Pips) was diagnosed with diabetes there were lots of interviews with her and lots of her recipes were made public.  Here is an old yellowed clipping I saved from a magazine. With diabetes in my family, I had already started paying attention to diabetic articles.  Found this the other day and thought it worth sharing.

Click on recipe to enlarge for easier reading. 

BABY VIDALIA ONION FRITTATA

I have had this recipe from Cooking Lite for many years.

1 tbsp butter, melted
3/4 lb baby Vidalia onions, sliced thin with some green tops (or 1 1/2 cups chopped green onions)
1 garlic clove, minced
1 carton (16-oz) egg substitute
1/4 tsp salt
1/4 tsp pepper
1/8 tsp hot sauce
3/4 cup shredded reduced-fat sharp Cheddar cheese

Melt the butter in a 10-inch ovenproof skillet over medium heat.  Add the onion and garlic; cook 5 minutes or until tender, stirring occasionally.

Arrange onion mixture evenly in the bottom of skillet.  Combine the egg substitute, salt, pepper, and hot sauce; pour evenly over the onion mixture.  Reduce heat to medium-low and cook, uncovered, approximately 8 minutes or until set (mixture will still be wet on top).

Preheat broiler.

Broil frittata for 3 minutes; sprinkle the cheese over the top and broil another minute or until cheese melts.

Allow frittata to stand for 5 minutes before cutting to serve.

 

Yield: 4 servings

Per serving: 161 calories, 9g carbs, 19g protein 

BEEF, POTATO & EGG BAKE

1 lb lean (90% lean) ground beef (may sub lean ground chicken or turkey, if desired)

2 tsp onion powder

1 tsp salt, divided

1 tsp garlic powder

1/2 tsp rubbed sage

1/2 tsp crushed red pepper flakes

1 pkg (10-oz) frozen chopped spinach, thawed & squeezed dry

4 cups frozen shredded hash brown potatoes

14 large eggs

1 cup fat-free ricotta cheese

1/3 cup fat-free milk

1 tsp pepper

3/4 cup shredded Colby-Monterey Jack cheese

1 1/4 cups grape tomatoes, halved

Preheat oven to 350-degrees.

In a large skillet, cook beef with onion powder, 1/2 teaspoon of the salt, garlic powder, sage and pepper flakes over medium heat for 6 -8 minutes or until beef is no longer pink. Break up beef into crumbles while it cooks. Drain well. Stir in the spinach and remove from the heat.

Spread potatoes in a greased 13x9-inch baking dish, top with the beef mixture. In a large bowl, whisk eggs, ricotta cheese, milk, pepper and the remaining 1/2 teaspoon of salt. Pour mixture over the top. Sprinkle with cheese and top with the tomatoes.

Bake, uncovered, for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand 5-10 minutes before serving.

Yield: 12 servings Per serving: 218 calories, 11g fat (5g sat) 9g carbs,20g protein Diabetic Exchanges: 3 lean meat, 1/2 starch

TOH 2015