ROSEMARY/GARLIC HERBED CHICKEN

I do not eat chicken, but my family enjoys this chicken.

1 whole chicken (approx 4 lbs)
3 garlic cloves, minced
2 sprigs fresh rosemary
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 450 degrees.

Remove the giblets and neck if they are inside the chicken; discard.  Rinse chicken cavity well.

Loosen skin over the breast and insert the garlic and the rosemary distributing evenly.  Sprinkle with the salt and pepper.

Spray a broiler pan with cooking spray and place the chicken, breast side up, on the pan.  Bake for 30 minutes at 450 degrees.

Reduce the oven temperature to 350 and bake another half hour or until the chicken is cooked through.  Should read 165 degrees on a meat thermometer.

After removing from the oven cover loosely with foil and allow to stand for 10-12 minutes.

 

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BROCCOLI STUFFED LARGE PASTA SHELLS

It is important for diabetics to use whole-grain or a favorite low-carb pasta. Diabetics should avoid using regular pasta.

24 whole-wheat jumbo pasta shells, uncooked

1 10 oz. pkg. frozen chopped broccoli, thawed

1 cup part-skim ricotta cheese

1/2 cup shredded Swiss cheese

1 tbsp shredded onion

2 14 1/2 oz. cans crushed tomatoes

1/2 tsp dried basil

1/2 tsp dried oregano

Salt to taste

Freshly ground black pepper to taste

Preheat oven to 375 degrees.

Prepare pasta according to package directions; drain.

Combine broccoli, ricotta cheese, Swiss cheese, onion, oregano, basil, salt and pepper. Stir together until well blended.

Pour about 1 cup tomatoes over bottom of 13 x 9 x 2-inch baking pan, breaking up tomatoes with a fork.

Spoon 1 round tablespoon of cheese mixture into each shell and place open-side up in an even layer in the pan. Pour remaining tomatoes over and around the shells. Cover pan with foil.

Bake at 375 degrees for about 25 minutes until heated through, and serve.

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ROASTED PEPPER ROLL-UPS

This is a Better Homes and Gardens Diabetic Recipe.

1 15-oz can white kidney beans (cannellini beans), rinsed and drained

4-oz reduced fat cream cheese (Neufchatel), softened

1/4 cup packed fresh basil

1 tbsp fat-free milk

2 small garlic cloves, quartered

1/8 tsp black pepper

1/3 cup roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 cup packed fresh spinach

To make the filling: In a blender or food processor combine the beans, cream cheese, basil, milk, garlic and black pepper. Blend or process until smooth. 

To serve: Using a sharp knife, cut roll-ups crosswise into 1 1/2-inch-thick slices.

Yield: 6 servings

Per serving: 173 calories, 7 g fat (3 sat), 15 mg cholesterol, 289 mg sodium, 24 g carbs, 4 g fiber, 8 g protein

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LEMON-BARBECUE CHICKEN

1 cup olive oil

1/2 cup lemon juice (from 3 lemons)

2 tsp dried basil

2 tsp onion powder

1/2 tsp dried thyme

1 garlic clove, smashed

1 tbsp + 1 1/2 tsp kosher salt, divided

2 (3 1/2 to 4-lb) whole chickens, cut in half lengthwise, backbones removed

Lemon halves and fresh basil leaves for garnish, if desired

In a large bowl, whisk together the olive oil, lemon juice, basil, onion powder, thyme, garlic and 1 tablespoon of the salt. Add chicken halves and toss to coat. Cover and chill 3 to 5 hours, turning occasionally.

Preheat grill to medium (350 degrees to 400 degrees.

Remove chicken from marinade. Sprinkle evenly with the remaining 1 1/2 teaspoon of salt. Place skin side up on oiled grates and grill, covered, turning occasionally, until a meat thermometer inserted into the thickest portion registers 165 degrees. This will take about 35 to 45 minutes.

Transfer chicken to a platter and let rest 10 minutes before serving. Garnish with the lemon and basil, if desired.

Recipe and photo from  May '22 SL

7-UP CAKE

This cake should be okay for most diabetics. A reminder to all of us diabetics, everything in moderation. Have a small piece of cake, not half a cake!!

1 box sugar-free white or yellow cake mix
1 box (4-serving size) sugar-free instant lemon pudding mix
10 ounces diet 7 Up soda
3/4 cup canola oil
4 eggs, separated

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

In a medium mixing bowl combine the cake mix, pudding mix, 7 Up, canola oil, and the four egg yolks. Blend mixture on low speed of electric mixer until combined. Beat on medium speed for two minutes.

In a second bowl, beat the egg whites until they are stiff. Gently fold into the cake mix mixture. Pour batter into the prepared pans. Place pans in oven and bake at 350 degrees for 30 to 35 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and cool in pan for 3 to 5 minutes. Remove from pans and cool completely on wire racks.

FILLING:
1 cup fat-free evaporated milk
1 cup Splenda granular
3 egg yolks
1 stick salt-free butter
1 tsp vanilla
1 small can crushed pineapple in its own juice, drained
1 can unsweetened coconut (or equal amount, if you can't find unsweetened in can)

Combine the evaporated milk, Splenda granular, egg yolks, and butter in a 2-quart saucepan. Stir together over low heat until blended. Cook over medium heat, stirring frequently, until the mixture thickens; 10 to 12 minutes. Remove from heat and add vanilla, pineapple, and coconut. Stir to blend well. Place one cooled cake layer on serving platter. Top with one-third of the filling and spread over the top of the layer. Repeat the process with the two remaining layers and remaining filling ending with the filling.

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ZUCCHINI "FETTUCCINE" WITH TOMATO SAUCE

If you love pasta, have you ever tried substituting veggies for the noodles? You might be surprised how these practically no carb meals can substitute for carb heavy pasta meals. I got the following recipe from Food Network's Magazine in 2010.

4 large zucchini

Kosher salt 

5 medium vine-ripened tomatoes

1/4 cup extra-virgin olive oil, plus more for drizzling

1/2 garlic clove, chopped

1 tsp chopped jalapeno pepper

Freshly ground black pepper

1/4 cup chopped pine nuts, plus more for topping

1/4 cup chopped fresh basil

1 tsp chopped fresh oregano

Trim and peel the zucchini. Using a mandoline or vegetable peeler, thinly slice the zucchini lengthwise into wide ribbons (stop when you get to the seeds. Cut the ribbons into 1/4 to 1/2 wide ribbons to resemble fettuccini. Transfer to a colander and toss with 3/4 teaspoon of salt; let drain in sink approximately 30 minutes. Rinse well and pat dry.

Meanwhile, peel the tomatoes then halve horizontally and squeeze out the seeds. Puree 1 tomato with olive oil, garlic, jalapeno, and 1/4 teaspoon each salt and pepper in a food processor or blender. Transfer to a bowl. Chop the remaining 4 tomatoes and add to the bowl; add the pinenuts, basil, oregano, and salt to taste (I suggest omitting more salt).

Divide the zucchini into 4 bowls. Top with the tomato sauce. Top with more pine nuts and drizzle with olive oil.

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STRAWBERRY MANGO SORBET

3/4 cup Splenda Granulated
1 1/2 cups filtered water
1 1/2 cups peeled & chopped mangoes
1 1/2 cups fresh strawberries, halved
1/4 cup lime juice

In a small saucepan, bring the Splenda and water to a boil.  Cook, stirring, until the Splenda is completely dissolved.  Set mixture aside to cool.

Process the mangoes and strawberries in a food processor until pureed.  Transfer to a large mixing bowl and stir in the cooled Splenda mixture and lime juice.  Combine well.

Transfer the mixture to a 9 x 13-inch dish and cover.  Place in freezer for 45 minutes or until mixture begins to firm up around the edges.  Stir and return to the freezer for another 2 hours or until firm.
Just before serving, transfer back to food processor and process for 2 to 3 minutes until smooth.

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CHICKEN POT PIE

Do you love chicken pot pie but think you can't have it as a diabetic?  Well good news!  Try this healthier version of a pot pie similar to the one they serve at Boston Market.  Yes, even a diabetic can enjoy this pot pie on occasion!

1 cup fat-free half-and-half cream
1 cup low sodium chicken broth
3 tbsp white whole-wheat flour*
2 cups shredded cooked skinless chicken breast meat
2 cups mixed frozen vegetables, thawed
1 tbsp dried parsley
1 tbsp chopped chives or green onion
1 tsp thyme
1 tsp lemon juice
1 tsp salt (cut back to 1/2 tsp if you have a problem with sodium)
1/2 tsp grated lemon rind
1/2 tsp freshly ground black pepper
1 sheet of refrigerated pie crust (Of course you can make your own - I'm lazy!)

Preheat oven to 425 degrees.
Very lightly oil 4 10-oz ramekins; set aside.  (If you don't have ramekins, use a regular deep dish pie plate.)

In a medium saucepan, whisk the cream, broth, and flour together until flour is incorporated.  Bring to a boil, reduce the heat and simmer, stirring often, for approximately 4 minutes until thickened.  Stir in the chicken, veggies, parsley, chives, thyme, lemon juice and peel, salt, and pepper.  Place a lid on saucepan to keep warm.

On lightly floured surface roll out the pie crust to form an 11-inch circle.  Cut the crust evenly into 4 parts.

Divide the chicken mixture evenly into the 4 ramekins.  Drape one of the crust parts over each ramekin and fold down over the rims.  Cut an X into the center of each pie as a vent.

Place pies in oven and bake at 425 degrees approximately 25 minutes or until the crusts are browned and the filling is hot and bubbly.

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*Diabetics should always use whole grains. No refined all-purpose flour for us.

ITALIAN PASTA SALAD

1 cup uncooked whole-wheat* spiral pasta

1 cup sliced fresh mushrooms

1 1/2 cups halved cherry tomatoes

1/2 cup fat-free Italian salad dressing (watch sugar content)

1/4 cup chopped red bell pepper

1/4 cup chopped green bell pepper

3 tbsp thinly sliced green onions

1/3 cup fat-free mayonnaise (I use olive oil mayo)

1/3 cup grated Parmesan cheese

1/3 cup cubed provolone cheese

1 can (2 1//4-oz) sliced ripe olives, drained

Cook pasta according to the package directions, rinse with cold water and drain. Place drained pasta in a large bowl; add tomatoes, mushrooms, salad dressing, peppers and onions. Cover and refrigerate for at least 4 hours or overnight.

In a small bowl, combine mayonnaise and Parmesan cheese; stir in the provolone cheese and olives. Gently fold into the pasta mixture. Chill until serving time.

Serving size 3/4 cup = 4 g fat (2 sat), 9mg cholesterol, 507 mg sodium, 12 g carbs, 2 g fiber, 5 g protein

Diabetic Exchanges: 1 starch, 1/2 fat

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TACO EGG BAKE FOR A CROWD

This recipe makes 12 servings so make it when you are feeding several.  As a diabetic, do not eat several servings at a setting.  Remember, moderation is the key to your eating lifestyle!

1 lb pork sausage, crumbled, browned, and drained
1 can (4-oz) diced green chilies
1/2 cup water
1 pkt (1 1/4-oz) taco seasoning mix
12 yellow corn taco shells, divided
1 can (15-oz) black beans, rinsed & drained
2 cups shredded taco blend cheese
10 eggs, lightly beaten
1 cup salsa, heat to suit your taste but check sugar content
1 cup fat-free milk

Preheat oven to 350 degrees.

Combine the sausage, chilies, water, and taco seasoning mix together; set aside.

Coarsely crush 10 of the taco shells and spread over the bottom of a 9 x 13-inch baking pan or casserole dish.  Sprinkle the beans evenly over the crushed shells.  Spread the sausage mixture evenly over the beans.  Sprinkle the cheese overall.

In a medium mixing bowl, combine the eggs, salsa, and milk; pour over the ingredients in the casserole dish.  Crush the two remaining taco shells coarsely and sprinkle evenly overall.

Bake at 350 degrees for 45 minutes.

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Note: This makes a great brunch dish served with a green salad and fresh fruit.