EASY OLD TIME SMOKED SALMON

This old recipe is from Michigan, our neighbor to the north when I was growing up in Indiana.

1 (2-lb) salmon fillet
2 tbsp brown sugar
2 tsp salt (I suggest reducing that to 1 1/2 tsp)
1/2 tsp fresh ground black pepper
1 1/2 tbsp Liquid Smoke

Spray an 11" x 7" x 2" baking dish with nonstick cooking spray. Place the salmon fillet in the pan, skin side down. Season the salmon with the salt and pepper. Sprinkle the salmon with the brown sugar. Drizzle the liquid smoke over all. Cover with plastic wrap and refrigerate for 4 to 8 hours.

Drain salmon and discard the liquid. Bake at 350 degrees for 35 to 45 minutes or until the salmon flakes easily with a fork. Cool to room temperature. Cover and refrigerate overnight or at least 8 hours.

Per ounce: 110 calories, 2 g carbs, 11 g protein These numbers are with the brown sugar. You may substitute 1 Tbsp Splenda Brown Sugar Blend if you feel that you should.

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SOUTHWESTERN CHICKEN TORTILLA STACK

1 can (30-oz) fat-free refried beans

2/3 cup cooked shredded chicken
1/2 cup low-fat sour cream
1 can (4-oz) chopped green chilies, drained
1/2 tsp ground cumin
3 (10-inch) whole-grain flour tortillas
1 cup shredded low-fat Mexican-blend cheese
Your favorite salsa for serving, if desired.

Preheat oven to 425 degrees.
Spray a 10-inch round casserole dish with olive oil cooking spray; set aside.

Combine the beans, chicken, sour cream, chilies, and cumin; set aside.

Place 1 tortilla in the bottom of the prepared casserole dish.  Top the tortilla with half the bean/chicken mixture and 1/3 of the cheese.  Repeat the layers.  Add the last tortilla and sprinkle with the remaining cheese.  Cover dish.

Bake at 425 degrees for 20 minutes or until heated through.  Cut into 4 to 6 wedges for serving.  Serve with salsa, if desired.

The file photo.

LIGHT VEGETABLE FRIED RICE

1 egg, beaten

1 cup sugar snap peas, trimmed and cut into 1/2-inch pieces
1/2 cup thinly sliced celery
1/4 cup diced red bell pepper (Red bell pepper is one of the foods highest in vitamin C)
3 tbsps thinly sliced green onion
2 cups cooked brown rice
1/8 tsp salt
1/8 tsp pepper
1/4 cup fat-free chicken broth
2 tbsps finely chopped fresh cilantro

Coat a large skillet or wok with nonstick cooking spray; heat over medium heat.

Add the egg to the skillet and stir to scramble.  When completely cooked, remove to a plate.

Coat the skillet again with the cooking spray.  Add the peas, celery, bell pepper, and green onion; cook, stirring occasionally approximately 4 minutes until crisp tender.  Add the rice, salt, pepper, and broth; cook, stirring occasionally, about a minute and a half until heated through.

Add the cilantro and mix together.

File photo shown with white rice. DO NOT use white rice. Brown rice is a whole-grain. White rice is refined!

Yield: 4 servings
Per serving: 148 calories, 5g protein, 26 g carbs (Eat as a side to a protein item.)

BAKED CATFISH WITH SALSA

3/4 lb catfish fillet

2 1/2 tbsps fresh breadcrumbs (preferably whole-grain or low carb)
1/2 tsp Italian Seasoning
2 tsps butter, melted
1/2 cup peach or mango salsa (watch sugar content)
3 tbsps coarsely chopped peeled cucumber

Rinse fish and pat dry with paper towels.

Preheat oven to 425 degrees.
Coat a shallow baking pan with nonstick cooking spray.

Place the fish in the pan and sprinkle with the seasoning and bread crumbs; drizzle the butter over all.  Bake 20 minutes or until the fish begins to flake.

While the fish bakes, combine the salsa with the cucumber.  Serve the salsa with the fish.

Yield: 4 servings
Per serving: 164 calories,  7g carbs, 14g protein
Dietary Exchanges: 1/2 fat, 1/2 fruit, 2 meat

This is my variation on a recipe I got a several years ago from a Diabetic Cooking magazine.

PUMPKIN, RAISIN, WALNUT BREAD

1/3 cup plain nonfat yogurt

1 tbsp fat-free sour cream
2 cups pumpkin puree (canned pumpkin works well but not pumpkin pie filling)
3 large eggs (or 3/4 cup egg substitute)
1/4 cup canola oil

2 1/2 cups white whole wheat flour OR equivalent amount of your favorite no/low carb flour"
3/4 cup Splenda Granular
1 tbsp + 1 tsp baking powder
1 tbsp pumpkin pie spice
1 cup raisins
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray 2 9 x 5-inch loaf pans with nonstick cooking spray; set aside.

In a large mixing bowl, blend the yogurt, sour cream, pumpkin, eggs, and oil until well blended.  Add the flours, one at a time, mixing in well.  Add the Splenda, baking powder, and pie spice.  Stir, scraping down sides of bowl; mix in raisins and walnuts.

Divide the batter evenly and spread into the prepared loaf pans.

Bake at 350 degrees for 45 to 50 minutes or until a toothpick inserted in the center of loaves, comes out clean.  Remove from oven and cool in pan a couple of minutes.

Remove from pans and cool completely on a wire rack.

Cut each loaf into 8 slices for serving.

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Personal note: I do not recommend diabetics eat more than 1 or 2 slices per day or eat this bread very often. However, it is an okay bread when you just have to have something a little sweet, a holiday bread, etc .  The pumpkin is good for you, the white whole-wheat flour adds a whole grain, and the walnuts are healthy. I usually omit the raisins but that is up to you. When I eat something like this, I always spread it with a little natural peanut butter.

FRUITY WHIP DESSERT

1 pkg (4-serving size) sugar-free gelatin - your choice of citrus flavor

1 cup boiling water
1/2 cup cold water
2 tbsps lemon juice
1 pkg (4-serving size) sugar-free French vanilla-flavor instant pudding mix
2 cups cold fat-free milk

Dissolve the gelatin in the boiling water, stirring until gelatin is completely dissolved; stir in the cold water and lemon juice; set aside.

In mixer bowl, combine the pudding mix and milk; beat at low speed until well blended, approximately 2 to 3 minutes.

Set the bowl of gelatin inside a large bowl of ice water; stir until slightly thickened; whip with electric mixer until thick and fluffy, doubling in volume.

Gently blend the pudding into the whipped gelatin.  Pour into serving bowl or into 6 individual serving dishes but do not try to mold.

Chill until set.

To serve garnish with a dollop of sugar-free whipped cream, if desired.

Note: This picture is not a brand endorsement.  This recipe will work fine with whatever brand of gelatin and/or pudding you choose.

THAI CURRY STIR-FRY

1/2 cup low-sodium chicken broth

2 tsps cornstarch
2 tsp lite soy sauce
1 1/2 tsps curry powder
dash of red pepper flakes
3 green onions, sliced
2 garlic cloves, minced
2 cups fresh broccoli florets
2/3 cup sliced carrots
1 1/2 tsps olive or canola oil
6-oz boneless skinless chicken, cut into bite-size pieces
2/3 cup hot cooked brown rice, cooked without salt (there is enough salt in the broth and soy sauce)

In a medium bowl stir the broth, cornstarch, soy sauce, curry powder and red pepper flakes together; set aside.

Spray a large skillet or a wok with nonstick cooking spray and heat over medium-high heat.  Add the green onions and garlic to skillet; stir fry 1 minute.  Remove from the wok.

Add the broccoli and carrots to the wok and stir-fry 2 to 3 minutes until crisp tender; remove from wok.

Heat the oil in the wok and add the chicken pieces; stir-fry about 3 minutes or until cooked through.

Stir the broth mixture you had set aside; add to the chicken in the wok.  Cook and stir until the sauce comes to a boil and thickens slightly.  Return the vegetables to the wok and cook, stirring, until heated through. Serve over the hot rice.

Yield: 2 servings

Note: Proteins and carbs are both around 27-28 grams.

Note: I adapted this recipe (by changing from white rice to brown) from a diabetic booklet I got after being diagnosed.

CHOCOLATE HAZELNUT MOUSSE

1 pkg (4-serving size) chocolate sugar-free pudding mix

2 cups fat-free milk
1/2 cup chocolate hazelnut spread
1 1/2 cups frozen whipped topping, thawed
Additional frozen whipped topping, thawed for garnish
4 fresh strawberries, halved, for garnish

Prepare the pudding using the fat-free milk according to the package directions.  Whisk in the hazelnut spread and refrigerate 15 minutes.

Fold the whipped topping into the pudding mixture and spoon into 8 small dessert dishes.  Cover and refrigerate until ready to serve.

Before serving top each dish with a dollop of the whipped topping and garnish with a strawberry half.

Remember this is a dessert. One serving per day. Share with family and/or friends.

NOTE: You will get some sugar from the chocolate hazelnut spread. Check the nutritional information on various brands. I do not recommend this recipe for anyone whose blood sugar is not under control.

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STIR-FRIED BEEF AND SPINACH

This is a great recipe for diabetics.  This recipe makes 2 servings.  Per serving: 196 calories, 6g carbs, 28g protein, 8g dietary fiber, 7g total fat (2g saturated).

1/2 lb boneless beef top sirloin steak, sliced thin

1 pkg (6-oz) fresh spinach, stemmed and torn

1/8 tsp salt

1/4 cup stir-fry sauce

1 tsp Splenda granular (nutritional info above figured with sugar) 

1/2 tsp curry powder

1/4 tsp ground ginger

Coat a large nonstick skillet or wok with nonstick cooking spray and heat over high heat.  Add the spinach and stir-fry 1 minute or until limp.  Remove skillet from heat and remove spinach to a platter, lightly sprinkle with salt (if desired) and keep warm.

Using a paper towel, wipe out the skillet.  Coat again with nonstick cooking spray and heat over high heat.  Add the beef and stir-fry for 2 to 3 minutes until barely pink.  

Add the sauce, Splenda, curry, and ginger to the beef and cook, stirring, 1 to 2 minutes until the sauce thickens.

To serve, spoon the beef over the spinach.

This is the file photo.

SWEET AND SOUR SHRIMP STIR-FRY

 

1 tbsp dark sesame oil

1/2 cup thinly sliced celery
1/4 cup chopped red bell pepper
1/4 cup chopped green onion
1/2 tsp ground ginger
1 tsp soy sauce
1 tsp lemon juice
1/8 tsp Splenda granulated
1 lb medium raw shrimp, peeled & deveined

Heat the oil in a large nonstick skillet or wok over medium heat. Add the celery,  bell pepper, onion, and ginger; cook and stir 5 to 7 minutes.

Add the soy sauce, lemon juice, and Splenda; cook, stirring for 1 minute.  Add the shrimp and cook another 3 minutes or until the shrimp are pink and opaque.

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Yield: 4 servings.
Per serving: 213 calories, 9g fat (2g sat), 28g pro, 3g carbs, 208 mg cholesterol, 663 mg sodium I suggest use light soy sauce to cut back on the sodium.