Recipes for Diabetics (or just to lose weight)

Lets Go Nuts

I was asked about nuts and how much can we eat at a time...
To answer this I will assume(for lack of another word) that you have a small kitchen scale.
These scales can be set to zero with your measuring cup or bowl sitting on it.
Most people FORGET to weigh the container that will be holding the nuts and end up with less than they thought.
If you don't have a scale then you can count the nuts, this may take a while but then you can guess pretty close after
you have held them in your hand a couple of times. Here is the amounts and the nutrition of each nut.

Walnuts:
1 oz. (14 halves or 28g), 185 calories, 18 g total fat, 4 g carbohydrate, 2 g fiber, 4 g protein

Almonds:
1 oz. (23 whole kernels or 28g), 162 calories, 14 g total fat, 6 g carb, 3 g fiber, 6 g protein

Pistachios:
1 oz. (49 whole kernels or 28 g), 160 calories, 13 g total fat, 8 g carb, 3 g fiber, 6 g protein

Peanuts:
1 oz. (28 whole kernels or 28 g) 164 calories, 14 g total fat, 6 g carb, 2 g fiber, 7 g protein

Mixed nuts without peanuts:
1 oz. (28 g), 166 calories, 14 g total fat, 7 g carb, 3 g fiber, 5 g protein

Don't forget to subtract the fiber to get the true count of carbs ( With nuts it is only half of the fiber)
Example:1 oz.. Peanuts , 6g carbs, minus 1g fiber= 5 g true carbs per ounce.

Adam, I hope this answers your question. Have a healthy and happy day!

Stove top Mac and Cheese

Stove Top Mac n Cheese

From the kitchen of Dreamfields Pasta
Don't forget to get your $1 off coupon for a box of Dreamfields pasta above.

This a quick way to make a creamy dish of Mac and Cheese. It can be a main dish or a side dish. Or you can make it the main dish by adding other ingredients after cooking. This is one healthy dish your kids will never turn down.

Preparation Time: 10 minutes
Cook Time: 13 minutes

Ingredients:
1 box Dreamfields Elbows
1 cup prepared light Alfredo sauce
2 cups shredded reduced fat Cheddar Cheese or part-skim mozzarella cheese or a combination
1/2 cup milk (or soy milk)

Directions:

Cook pasta according to package directions. Drain and return to pan; remove from heat.
Immediately add Alfredo sauce, cheese and milk to pasta; stir constantly until cheese is melted. Add additional milk if necessary for desired consistency. Serve immediately.

Make it a meal....Stir-ins: Cooked chicken, turkey, ham cubes, hot dog pieces, meatballs, cooked chicken or turkey sausage, cooked broccoli florets, green peas, chopped tomato or halved cherry tomatoes.

Makes 6 servings.

Nutrition information (1/6 of recipe):
385 calories;
20 g protein;
11 g digestible carbohydrates;
6 g total dietary fiber.
True digestible cahbs=5 g

Spicy Linguine with Shrimp

It seems I have been stuck on shrimp recipes this past week. I find then tasty and so easy to fix when I can pick up a bag from the supermarket that is ready to cook or only needs to be heated. There are so many ways to fix shrimp. So here is another one you might try.

Spicy Linguine with Shrimp

Preparation Time: 15 minutes
Cook Time: 15 minutes

Ingredients:
1 box Dreamfields Linguine
2 tablespoons olive oil
1 cup chopped green, red and/or yellow bell pepper
1/2 cup sliced green onion
1 tablespoon minced fresh garlic
1 tablespoon chopped fresh parsley
1/4 to 1/2 teaspoon crushed red pepper flakes
1 pound uncooked medium shrimp, tails on
1/3 cup freshly grated Parmesan cheese

Directions:

Cook pasta according to package directions. Drain and return to pan; keep warm.
Meanwhile, heat oil in large skillet over medium heat.
Cook bell pepper, onion, garlic, parsley and red pepper flakes 5 minutes or until pepper is crisp-tender, stirring frequently.
Add shrimp to skillet; cook 3 to 5 minutes or until shrimp turn pink, stirring frequently.
Add shrimp mixture to pan with pasta; toss to combine. Sprinkle with cheese.

Makes 6 main dish servings.

Nutrition information per serving (1/6 of recipe):
338 calories;
24 g protein;
8 g digestible carbohydrates;
8 g total fat;
2 g saturated fat; 124 mg cholesterol;
239 mg sodium;
6 g total dietary fiber.
True carbs=2 g

Chicken Cacciatore

Yes, I know it's another recipe for chicken but it is one meat we diabetics and dieters can eat in so many ways without any worries.
You can use boneless chicken breast or boneless chicken thighs.
This quick and easy version of Chicken Cacciatore is ready to serve in just 30 minutes.

Makes 5 (1-cup) servings.

Prep Time: 10 minutes

Cook Time: 20 minutes

INGREDIENTS

1 tablespoon olive oil
1 pound boneless skinless chicken breasts, cut into 1/2-inch strips
1 medium onion, chopped
1 medium bell pepper, cut into thin strips
2 tablespoons Basil & Garlic Seasoning, divided
1 can (14 1/2 ounces) diced tomatoes, undrained
1 can (8 ounces) tomato sauce
1 teaspoon sugar or Splenda

DIRECTIONS

1. Heat oil in large skillet on medium-high heat. Add chicken, onion, bell pepper and 1 tablespoon of the Seasoning; cook and stir 5 to 7 minutes.
Stir in remaining 1 tablespoon Seasoning, tomatoes, tomato sauce and sugar. Reduce heat to low; cover and simmer 10 minutes.

.* Serve over cooked pasta or brown rice and sprinkle with grated Parmesan cheese, if desired.*

* If serving over pasta, salt and start the water for boiling before you prepare the chicken and vegetables.

NUTRITION INFORMATION

per serving

Calories: 189
Fat: 5 g
Carbohydrates: 12 g
Cholesterol: 58 mg
Sodium: 650 mg
Fiber: 3 g
Protein: 24 g

True carbs=9g

Shrimp Scampi

I had some leftover shrimp and thought I would make some shrimp scampi for a snack. You can also use this as a meal. Just add a low-carb side dish or put some veggies right in with the shrimp. I sometimes serve this on a bed of brown rice or noodles with asparagus spears or broccoli.

Shrimp Scampi

Ingredients

1 Tb canola oil
3/4 Lb uncooked shrimp, peeled and deveined
1 med green onion, diced
1/4 tsp garlic powder
1/2 tsp basil
3/4 tsp parsley
1 Tb lemon juice
3 Tb Parmesan cheese

Directions
In 10" skillet, heat oil over medium high heat. Add shrimp and all ingredients. Cook 3-7 minutes (depends on size of shrimp, smaller shrimp cook faster.) Don't overcook or they get tough to chew.**
Remove from heat; sprinkle with Parmesan cheese.

** .when the shrimp are shaped like a "C" they are cooked, when they look like an "O" they're overcooked.

Number of Servings: 4

Total Carbs: 2.1 g
Dietary Fiber: 0.2 g
True carbs=1.9 g

Shrimp Stir Fried Rice

Shrimp Stir Fried Rice
I love the Shrimp Fried Rice you buy at the Chinese Restaurants but it was so high in carbs it just would not fit into my diet. So like always I had to figure out how I could make this dish and not worry about a hike in my blood sugar. This isn't as low as I would like it but then it is still low enough so we can eat it and enjoy it without feeling guilty.

Ingredients

1 cup regular egg substitute (Or enough eggs to measure 1 cup)
2 tsp soybean & canola oil blend
3 med. scallions, chopped (optional)
1 cup frozen peas and carrots, thawed
4 oz frozen salad-size shrimp, thawed under cold water
2 cups quick cooking brown rice, cooked, rinsed and drained (leftover rice works just as well)
4 tbsp low-sodium soy sauce

Directions
Coat a large wok or skillet with cooking spray and heat until an added drop of water sizzles.
Scramble egg or egg substitute in wok. Remove when cooked and set aside.
Add oil, scallions, peas, carrots and shrimp to wok. Stir fry for 5 minutes.
Add cooked rice, eggs and soy sauce. Stir-fry for about three minutes.

Yields about 1 1/2 cups per person.

Number of Servings: 4

Calories: 244.2
Total Carbs: 28.4 g
Dietary Fiber: 3.3 g
True carbs=25.1 g

Apple Crumb Cake

I was looking for a Coffee Cake I could serve for Brunch when I came across this one in some old recipes.
I thought since apples are so plentiful this time of year, I would use this instead. It works the same as any
coffee cake and was lower in carbs. Hope you find it as satisfying as I did.

Apple Crumb Cake

vegetable cooking spray
1 cup all-purpose flour
1/3 cup rolled oats
1/3 cup sugar substitute (Splenda)
1/4 cup brown sugar substitute (Splenda brand recommended)
1 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
4 tablespoons cold margarine, cut into small pieces
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup unsweetened apple juice
1 teaspoon vanilla extract
1/4 cup egg substitute
2 Braeburn apples, about 1 pound total, peeled, cored, and chopped

Directions

Preheat oven to 350° F.
Lightly coat an 8-inch square baking pan with cooking spray.
In a bowl combine the flour, oats, sugar substitutes, cinnamon, nutmeg, and salt.
Cut in the margarine with a pastry blender, or two knives, until the mixture looks like coarse meal. Set aside 1/2 cup.

Combine the remaining flour mixture with the baking powder, baking soda, apple juice, vanilla, and egg substitute.
Beat at a medium speed with an electric mixture until blended.
Fold in the apples.
Spoon the cake mixture into the pan and level out.
Sprinkle with the reserved flour mixture.
Bake for 30 to 35 minutes until the cake springs back in the center when lightly touched.
Cool the cake until warm.
Cut into 16 squares.
Serve warm or cooled.

Nutrition Information
Per serving:
88 calories (30% calories from fat),
14 g carbohydrates,
1 g dietary fiber,
True carbs=13 g

Fast and Easy Creamy Chicken Pot Pie

Now that most women hold down a full time job as well as taking care of their home and family we tend to look for fast and easy recipes for dinner. But we still want something tasty, and nutritious. This may well be one you will use often. You can use leftover chunks of ham, beef and/or turkey. Or you can use canned chicken, ham or beef. You can even use frozen vegetables we normally use in stir-fry....whatever your family likes.
Serve it with a tossed salad and a light dessert to make it a great meal.

Savory Chicken Pot Pie

1 pkg. (8 oz.) PHILADELPHIA Cream Cheese, cubed
1/2 cup chicken broth
3 cups chopped cooked chicken
1 pkg. (16 oz.) frozen mixed vegetables, thawed
1/2 tsp. garlic salt
1 egg
1/2 cup milk
1 cup all-purpose baking mix

HEAT oven to 400°F.

COOK cream cheese and broth in large saucepan on low heat until cream cheese is completely melted and mixture is well blended, stirring frequently with whisk. Stir in chicken, vegetables and garlic salt.

SPOON into 9-inch pie plate. Beat egg and milk in medium bowl with whisk until well blended; stir in baking mix just until moistened. Spoon over chicken mixture. Place pie plate on baking sheet.

BAKE 25 to 30 min. or until golden brown.

Carbohydrate
16 g
Fiber
2g
True carbs=14g per serving

Spinach Lasagna Rollups

Spinach Lasagna Roll-Ups:

Serves 8

1 Lb. Lasagna Noodles
1 10 oz. Package Frozen Chopped Spinach Defrosted
16 oz. Ricotta Cheese
2 Cups Shredded Mozzarella Cheese
2 Tbsp. Grated Parmesan Cheese
1 tsp. Kosher Salt
1/2 tsp. Ground Black Pepper(0ption)
4 Cups Pasta Sauce

In a large stock pot, bring water and some salt to a boil for the lasagna noodles.

Thaw spinach and squeeze out all the liquid. Set aside.

In a large bowl, add the ricotta, parmesan, 1+1/2 cups of the shredded mozzarella, salt, pepper, and spinach, stir well. Set aside.

Boil the lasagna noodles for no more than 6 to 7 minutes. You want them to be slightly firmer than al dente since you will be baking this once you roll them up.

In a 13 x 9 in. baking dish, place about 1 cup of sauce on the bottom and spread to evenly coat.

Drain the lasagna noodles in a colander and run them through with some cool water to stop the cooking process along with making them easier to work with.

Lay out a few lasagna noodles and add about 2 tablespoons of the cheese/spinach filling and spread out along each noodle. Then roll up and place seam side down in the backing dish.

Once you have them all stacked up evenly in the dish, cover them with about 1 1/2 cups of sauce and cover with foil. Bake in a 350 F oven for about 40 minutes. After the 40 minutes, remove the foil, sprinkle with the 1/2 cup of reserved shredded mozzarella cheese and pop back in the oven for another 10 to 15 minutes, until cheese is melted and starting to turn golden brown.

Remove from oven, allow to set for a couple of minutes and serve with some extra grated parmesan cheese.

Baked Alaska Meatloaf

This meatloaf is one the kids like so naturally we make it often . Sometimes we add different ingredients to change the taste a little but no matter what you add to this meatloaf it will always be one you can be proud to serve.

INGREDIENTS

1 package Brown Gravy Mix

1 1/2 pounds ground beef

2 teaspoons Onions, Minced

1/4 teaspoon Black Pepper, Ground

1 teaspoon Chives

4 servings instant mashed potatoes

1/2 cup shredded Cheddar cheese
DIRECTIONS

1. Preheat oven to 350°F. Mix Gravy Mix, ground beef, minced onion and pepper in large bowl. Shape into a loaf, 2 inches high, in shallow baking pan.

2. Stir chives into prepared mashed potatoes. Spread over meat loaf.

3. Bake 55 minutes or until cooked through. Sprinkle with cheese. Bake 2 minutes longer or until cheese melts.

NUTRITION INFORMATION

per serving

Calories: 431

Fat: 26 g

Carbohydrates: 21 g

Cholesterol: 92 mg

Sodium: 690 mg

Fiber: 3 g

Protein: 27 g
True carbs=18g

Shepherds Pie

This is an easy and tasty recipe to make. Even though it has mashed potatoes on top it still is under 30g of carbs so you can still have a dessert. If you use real potatoes be sure to soak them to remove some of the starch before you cook them.

Shepherds Pie

1 pound ground beef

1 medium onion, chopped (about 1/2 cup)

1 can (10 3/4 ounces) Campbell's® Condensed Cream of Mushroom Soup (Regular or 98% Fat Free)

1 tablespoon ketchup

1/8 teaspoon ground black pepper

1 cup frozen peas and carrots

1 cup milk

2 tablespoons butter

1+ 1/3 cups instant mashed potato flakes or buds*

Heat the oven to 400°F.
Cook the beef and onion in a 10-inch skillet over medium-high heat until the beef is well browned, stirring to separate meat. Pour off any fat.
Stir the soup, ketchup, black pepper and peas and carrots in the skillet. Spoon the beef mixture into a 9-inch pie plate.
Heat milk and butter in 2-quart saucepan over medium-high heat to a boil. Remove the saucepan from the heat. Stir in the potatoes. Spoon the potatoes over the beef mixture.
Bake for 15 minutes or until the potatoes are lightly browned.

Total Carbohydrates 29g
Dietary Fiber 4g

True carbs=25g

Neapolitan Parfaits

We sometimes judge a dessert by the way it looks so I used these small ice cream dishes for this parfaits.Lucky for me they hold just 4 oz.
Some would say fancy-smancy, who cares about what dish you use, just give me something that taste good and satisfies my sweet cravings without raising my blood sugar..well here it is and it tastes good no matter what it's served in.

Ingredients

1 cup heavy cream
1/3 cup sugar substitute, plus 2 tablespoons (recommended: Splenda)
1 teaspoon no sugar added vanilla extract
1/2 tablespoon unsweetened cocoa powder
1 pint fresh strawberries, sliced (sprinkle with 1 tablespoon sugar substitute if not sweet)
Fresh mint, for garnish

Directions

With an electric mixer on high, whip the heavy cream in a bowl just until frothy and add in the 1/3 cup sugar substitute and vanilla and continue to whip just a little more to blend; do not whip all the way to soft peaks yet. Put half of the partially whipped mixture into another bowl and finish whipping it on high speed until stiff peaks form. Be careful not to overwhip, or the cream will break. Set aside the vanilla cream.

To the first bowl with the other half of the partially whipped cream mixture, add in the cocoa powder and 2 tablespoons more sugar substitute and finish whipping on high until stiff peaks form, again being careful not to over-whip. This is the chocolate cream.

In each of 4 parfait glasses, layer a couple spoonfuls of chocolate cream, followed by some fresh strawberry slices, and top it with a couple spoonfuls of fresh vanilla cream. Chill completely before serving. Garnish with strawberries and a sprig of fresh mint.

Carbohydrates per serving 7 g

Bar-B-Q Chicken Breast with Homemade Sauce

Some like it hot and some like it mild or just spicy.
But there is no doubt that everyone likes Bar-B-Q Chicken and here is a way you can take control of just how hot, sweet and spicy you make yours. This is one the man of the house can brag about, so put him to work.

Ingredients for homemade Barbecue Sauce:

1 10 3/4-ounce can tomato puree
1/2 onion, (about3 ounces) chopped fine
3 tablespoons French style whole-grain mustard
3 tablespoons fresh lemon juice
sugar substitute equivalent of 2 tablespoons sugar, or to taste
1 tablespoon Worcestershire sauce
1 to 2 tablespoons hot sauce (optional)
1/4 teaspoon ground allspice
1/4 teaspoon ground ginger
1/3 cup water
freshly ground pepper

6 chicken breasts, 6 ounces each, bone in, fat and skin removed
olive oil cooking spray

Prepare the coals in the barbecue or light the grill. While grill is getting hot mix up your bar-b-q sauce:
place the tomato puree in a deep sauce pan.
Add onions and let it simmer slowly, covered, for 5 minutes.
Uncover and add mustard, lemon juice, sugar substitute, worcestershire sauce, pepper sauce (if needed), allspice, ginger, and water.
Let it simmer slowly for about 10 minutes until the sauce gets thickened.
Add the pepper as desired.
Makes about 2 cups of sauce that can be frozen/refrigerated for up to 4 days, or served warm immediately.

When you are ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up.
Grill, turning frequently, for 20 to 25 minutes.
After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife.

To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.

Per serving (with 2 tablespoons sauce):
170 calories (10% calories from fat),
33 g protein,
2 g total fat (0.5 g saturated fat),
3 g carbohydrates,
1 g dietary fiber,
82 mg cholesterol,
246 mg sodium
True carbs=2 g

Peanut-butter Protein Bars

I have received many inquiries about protein bars.
It seems impossible to find one at the super market that isn't high in carbohydrates and many of us depend on our diet and exercise to control our blood sugar. With this in mind, I was determined to find one we could eat without the worry of spiking our blood sugar or adding unwanted pounds to our bodies. It took a while but here it is. You may want to make a double batch and freeze half for later. If you don't like peanuts you can use almonds and almond butter.If you use a different nut It may change the carb count so read the label.

Peanut Butter Protein Bars

Ingredients:

1/4 cup butter
1/2 cup peanut butter (crunchy)
4 oz cream cheese
1+3/4 cup vanilla-flavored whey protein powder
1 tablespoon vanilla
2 tablespoons Splenda
1/2 cup chopped peanuts

Directions:

Melt butter, add peanut butter and cream cheese, mix together with spoon
Add protein powder, vanilla, Splenda and peanuts, Stir well
Press mixture firmly into an 8x8 in. pan.
Slice into 12 pieces then put pan in the freezer.
Remove when bars are firm.For easy servings, place bar in indivual snack zip-lock bags and store in freezer or fridge.

Makes 12 bars
9 g carbs
1 g fiber
true carbs, 8 g
31 g protein

Pecan Sandies

This recipe may seem strange to some of you but when you think about it , it is just what diabetics and people who are trying to lose weight need: high protein, less fat and less carbohydrates. I like it because I can eat more than one and still not reach my 15g carb snack limit.

Ingredients:

Cooking spray
1 cup butter
1 cup Splenda
1 egg
1+1/2 cup Vanilla flavor whey protein powder
1/2 tsp salt
1+1/2 chopped pecans*

Directions:

Preheat oven to 325ºF
Beat butter and Splenda together until smooth and creamy
Beat in egg, mixing well
Beat in protein powder, pecans and salt
Spray cookie sheet with cooking spray
Form dough into marble size balls, place on cookie sheet and flatten slightly
Bake for 10 to 13 minutes or until golden brown on top.

*You can use different nuts with this cookie, so try more than one to see which you and your family like the best.

Makes 4+1/2 doz.
2g carbs per cookie

Lemon-Vanilla Cheesecake

Yeah, It's another cheesecake...but with less carbs, so you CAN have a larger slice. Or you can even have a second slice because it is made with whey protein powder and is very low in carbs.

Lemon-Vanilla Cheesecake

Ingredients:

2 Cups cottage cheese
2eggs
1/2 cup sour cream
1/4 cup vanilla-flavored whey protein
1/4 cup Splenda
Grated rind and juice of fresh lemon
1 teaspoon vanilla extract

**Low-carb crust

Cooking spray
1+1/2 cups hazelnuts***
1/3 cup vanilla-flavored whey protein powder
4 tablespoons butter

Preheat oven to 350ºF
Grind hazelnuts or almonds in food processor or blender to medium-fine
Add protein powder and butter, mix well
Spray pie plate or pan with cooking spray
Press crust mix firmly and evenly into pan
Place crust in preheated oven on bottom rack
Bake for 12 to 15 minutes until brown
Let cook before adding cheesecake mix.

Directions for filling:

Preheat oven 375ºF
Mix cottage cheese,eggs,sour cream, protein powder,Splenda,lemon rind,lemon juice, and vanilla extract in blender or with mixer(high speed) Blend until smooth.
Pour into pre-baked crust.
Place cake on the top rack of oven.
Place a flat pan of water on bottom rack under cake.
Bake for 30 to 40 minutes
Let cool then chill before serving

Makes 12 servings
8g carbs
2g fiber
True carbs=6g

Easy Chicken a la King Casserole

Easy Chicken a la King Biscuit Casserole

Ingredients

1/4 C. butter, melted
1/8 C. all-purpose flour
1 1/2 C. chicken broth
2 1/2 C. cubed skinless, boneless chicken breast meat
1 1/2 C. green peas
1 1/2 C. canned mushrooms, drained
1 C. cooked, sliced carrots
1/2 onion, chopped
1/4 C. chopped red bell pepper
1 16 oz. can refrigerated buttermilk biscuits

Directions

Melt butter in a medium saucepan over medium heat; stir in flour, then pour in broth and let thicken, stirring. Add chicken, peas, mushrooms, carrots, onion and bell pepper. Mix together and bring to a boil. Preheat oven to 350 degrees. Pour chicken mixture into a 9x13 inch baking dish. Place refrigerated biscuits over top and bake in preheated oven for 25-30 minutes, or until biscuits are done.

Yield: 6 servings

Slow Cookers Beef Brisket with Vegetables

Fixing a healthy and great tasting meal for your family can take a lot of time but with these slow cooker recipes you can save time and money.
With a little preparation in the morning, this hearty slow cooked meal of brisket and vegetables will be waiting for you in the evening. Just serve and reap the rewards of happy faces around your dinner table.

Makes 12 servings.

Prep Time: 15 minutes

Cook Time: 8 hours on LOW or 5 hours on HIGH

INGREDIENTS

3 1/2 pounds beef brisket
5 to 6 cups cut-up fresh vegetables, such as potatoes, carrots and onions (about 1-inch pieces)
1 package Slow Cookers Savory Pot Roast Seasoning or 1 package onion soup seasoning.
1 cup water

DIRECTIONS

1. Place brisket and vegetables in slow cooker.
2. Mix Seasoning and water until blended. Pour over brisket and vegetables. Cover.
3. Cook 8 hours on LOW or 5 hours on HIGH. Remove brisket and vegetables to serving platter. Stir sauce before serving.

NUTRITION INFORMATION

per serving

Calories: 292
Fat: 16 g
Carbohydrates: 9 g
Cholesterol: 66 mg
Sodium: 337 mg
Fiber: 1 g
Protein: 28 g
True carbs=8g

Slow Cooker Cajun Jambalaya

This is A New Orleans favorite of rice cooked with sausage, chicken and shrimp.

Makes 12 servings.

Prep Time: 15 minutes

Cook Time: 8 hours on LOW or 4 hours on HIGH plus 20 minutes on HIGH

INGREDIENTS:

1 pound lean turkey sausage, cut into 1-inch pieces
2 bell peppers, coarsely chopped
2 yellow onions, coarsely chopped
1 can (14 1/2 ounces) diced tomatoes
1 cup sliced celery
2 pounds chicken thighs, skin removed
1 package McCormick® Slow Cookers Savory Pot Roast Seasoning
1 cup water
1/4 teaspoon McCormick® Red Pepper, Ground
1/2 pound large shrimp, peeled and deveined
1 1/2 cups instant rice (to reduce carbs and make this a healthier dish use pre cooked brown rice)

DIRECTIONS

1. Place sausage, bell peppers, onions, tomatoes and celery in slow cooker. Top with chicken.
2. Mix Seasoning, water and red pepper until blended. Pour over chicken. Cover.
3. Cook 8 hours on LOW or 4 hours on HIGH.
4. Gently stir in shrimp and rice. Cover. Cook 15 to 20 minutes longer on HIGH or until shrimp turn pink and rice is tender.

Slow Cooker Tip: For best results, do not remove cover during cooking.

NUTRITION INFORMATION

per serving

Calories: 207
Fat: 7 g
Carbohydrates: 17 g
Cholesterol: 84 mg
Sodium: 1016 mg
Fiber: 1 g
True carbs=16g
Protein: 19 g

Slow Cooker Italian Chicken with Noodles

This is an easy recipe for working moms. The kids seem to never get tired of eating anything Italian. Serve with a spinach salad and garlic bread to make it a great meal everyone will like. It taste so good everyone will think you spent hours in the kitchen,but we'll keep it our little secret.

Makes 6 (1-cup) servings.

Prep Time: 10 minutes

Cook Time: 8 hours on LOW or 4 hours on HIGH plus 20 minutes on HIGH

INGREDIENTS

1 1/2 pounds boneless skinless chicken thighs (or breast)
2 teaspoons Thyme Leaves
1 1/2 teaspoons Oregano Leaves
1 can (14 1/2 ounces) reduced sodium chicken broth1 can (14 1/2 ounces) diced tomatoes, undrained
1 1/2 cups thinly sliced carrots
1 large onion, thinly sliced and separated into rings
3 cups uncooked no yolk egg noodles (for better health use wheat noodles)
3/4 cup frozen peas

DIRECTIONS

1. Cut each chicken thigh into 4 pieces. Sprinkle with thyme and oregano.
2. Place chicken broth, tomatoes, carrots and onion slices in slow cooker. Top with chicken. Cover.
3. Cook 8 hours on LOW or 4 hours on HIGH. Stir in noodles and peas. Cover. Cook 15 to 20 minutes on HIGH or just until noodles are tender.
Tip: To reduce the carbs use Dreamfield noodles.
Don't forget to get your $1 off coupon above.

NUTRITION INFORMATION
per serving
Calories: 325
Fat: 9 g
Carbohydrates: 33 g
Cholesterol: 76 mg
Sodium: 454 mg
Fiber: 5 g
Protein: 28 g
True carbs=28g
Since we are allowed 45g of carbs per meal, why not try one of the low-carb desserts at http://recipes-4-diabetics.blogspot.com

Microwave Veggie Frittata

Ingredients

4 eggs - beaten
1/2 cup spinach - fresh or frozen, chopped
1/2 cup onions - diced
1/2 cup asparagus stir fry - you can use frozen mixed veggies when not in season
1/2 cup green peppers - diced
1/2 cup milk
pinch of black pepper or to taste
canola oil spray
2 oz. cheddar cheese - shredded

Cooking Instructions

. Place frozen veggies in microwavable casserole dish and microwave for about 2-3 minutes, enough to thaw them, and partially cook them.

Drain the veggies on paper towel and spray casserole lightly with canola oil, just enough to keep eggs from sticking to surface.

. Pour eggs and milk into the casserole and mix in the veggies all at once.

Microwave on high for about 4-5 minutes. It should appear a bit puff and nearly done.

. Rotate the dish and stir the mixture lightly from the edges inward, to allow any uncooked eggs to drip below the solids, to make sure all the egg gets cooked completely.

In about 1-2 minutes check to see if the egg is set and if so, sprinkle the cheddar on top and microwave for another minute, just enough to melt the cheese on top. Don't cook it too long or the cheese will become rubbery.

Carbohydrate 13.0 g
Dietary Fiber 3.1 g
True carbs=9.9g

Easy Chicken Stroganoff

For the busy cook, this recipe is a must. I have found it to be simple and fast when you use leftover baked chicken.
So the next time bake a few extra chicken breast and freeze them. This works great when you are in a hurry but still
want something tasty for your family. You can serve it plain, over noodles or over brown rice. I sometimes add a
few vegetables like carrots or peas. Try using your favorite vegetable in this recipe and see how it turns out then let
others know....You may come up with a winner.

Ingredients

1Tblsp. Butter or canola oil
1lb. Diced Chicken Breast
8oz. Sour Cream
8oz. Sliced Mushrooms(optional)
1 diced Medium Onion
1 Tablespoon flour
1/2 cup Chicken stock
1/2 cup milk
1 tsp. Dijon mustard (optional)
Salt and Pepper to taste

Cooking Instructions

1. Fry onion and mushrooms until soft and remove from pan
2. Fry chicken until no longer pink inside
3. Add the onions, mushrooms, milk and chicken stock and heat for a few minutes.
Add optional mustard.
4. Add flour and mix in until smooth, without lumps.
5. Season and cook for a few minutes
6. Add in sour cream, mix until smooth
7. Cook until it's the thickness you like.

* Fat 12g
* Carbohydrate 8g
* Protein 38g

** If served with Dreamfield noodles add 5g carbs for total of 13g carbs.

Steak and Potato Kabobs

Ingredients:

1 boneless beef sirloin steak, cut 1 inch thick
1/4 cup bottled red wine vinegar and oil salad dressing
2 tablespoons snipped fresh thyme or 2 teaspoons dried thyme, crushed
2 tablespoons Worcestershire sauce
1/4 teaspoon garlic powder
2 medium green and/or yellow sweet peppers, cut into 1-inch pieces
1 medium red onion, cut into wedges
1/2 of a 20-ounce package refrigerated potato wedges (about 32 wedges)

Directions:

1. Trim fat from steak.
Cut steak into 1-inch cubes.
Place steak cubes in a resealable plastic bag set in a shallow dish.

For marinade, in a bowl combine salad dressing, thyme, Worcestershire sauce, and garlic powder. Pour over steak; seal bag. Marinate in the refrigerator for 4 to 6 hours, turning bag occasionally.

2. Drain steak, reserving marinade. On eight 10-inch metal skewers, alternately thread steak, sweet pepper, onion, and potato wedges, leaving a 1/4-inch space between pieces.

3. For a charcoal grill, grill kabobs on the rack of an uncovered grill directly over medium coals until meat is desired doneness, turning once and brushing occasionally with reserved marinade up to the last 5 minutes of grilling. Allow 12 to 14 minutes for medium doneness (160 degrees F). (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover and grill as above.) Discard any remaining marinade. Makes 8 kabobs, 4 servings.

Calories 230
Total fat (g) 5
Carbohydrate (g) 17
Fiber (g) 4
Protein (g) 27
TRU CARBS =13g

Black Forest Trifle

I like making trifles not only do they taste good but they are appealing to the eye.
And this one has the dark cherries that helps lower your blood sugar.
If you are looking for more low-carb desserts try these at Just Desserts for Diabetics

Black Forest Trifle

Ingredients:

(1) 8oz. package no sugar added low fat chocolate cake mix
(1) 4 serving size package sugar-free instant chocolate pudding mix
2 cups milk*
1 pound fresh dark sweet cherries, pitted or one 16 oz. package frozen unsweetened pitted dark sweet cherries, thawed and drained
2 cups frozen,whipped dessert topping thawed
Unsweetened cocoa powder(optional)

Directions:

1. Prepare cake mix as directed on package using a 13x9x2 inch baking pan. Cool in pan for 10 minutes,remove from pan and cut into 1 inch cubes.

2.While cake is cooling, prepare pudding mix as directed on package using the 2 cups of milk. Cover, chill about 25 to 30 minutes, or until set.

3.In a 3 quart trifle bowl or large glass bowl, layer half of the cake cubes,half of the cherries, half of the pudding and half of the whipped topping Repeat the layers. If desired sprinkle with cocoa powder and top with a few cherries.

* To lower the carbs more use soy milk in place of regular milk.

carbs=22g
fiber=1g
True carbs=21g if using regular milk.

Nutty Carrot Spread

Need something to nibble on while waiting for the food on the grill to get done?
This nutty carrot spread is just the thing to tide you over and help fill you up so you wont overeat.
It's also a healthy tidbit for the kids.

Ingredients:

1/4 cup finely chopped pecans ( almonds/ walnuts)
6 oz. cream cheese, softened
2 Tablespoons frozen orange juice concentrate, thawed
1/4 teaspoon ground cinnamon
1 cup shredded carrots
1/4 cup raisins
36 toasted slices party pumpernickel or melba toast rounds

Directions:

Preheat oven to 350*F. Place pecans in shallow baking pan. Bake 6 to 8 minutes or until lightly toasted, stiring occasionally.
Cool slightly.

Meanwhile, combine cream cheese, juice and cinnamon in small bowl; stir until well blended. Stir in carrots pecans and raisins.

Serve spread with toasted bread or melba toast.

Calories 68
Total fat 1g
Carbs per serving 11g

Berry Good Dip

Looking for a new dip for your 4th of July celebration?
Then here it is, and just in time. You and your guest will love this healthy and colorful dip.
The kids will also have a healthy snack to tide them over while waiting for that all American 4th of July hamburger or hot dog.
So make sure to mix up a second bowl just for them.

Ingredients:

8 oz. fresh strawberries or thawed frozen unsweetened strawberries
4oz. cream cheese, softened
1/4 cup sour cream
1 Tablespoon sugar (or Splenda)
Orange peel
Fresh fruits such as apple slices, whole strawberries, pineapple wedges orange segments, large banana slices and pear slices.

Directions:

Place strawberries in food processor or blender, process until smooth.

Beat cream cheese in a small bowl until smooth.
Stir in sour cream, strawberry puree' and sweetener.
Cover and refrigerate until ready to serve.

Spoon dip into small serving bowl.
Garnish with orange peel.
Serve with assorted fresh fruits for dipping.

Calories47
Total fat 1g
Carbs. 6g
Fiber 1g
True carbs 5g

Chicken with Orange (Almond) Sauce

I was asked to find a quick and tasty recipe for a nice Sunday dinner; one that didn't take up a lot of time but still was easy and fast. I found this chicken recipe to be just the thing. It takes less than 30 minutes from start to finish and it's so simple to fix. Picture shown doesn't have slivered almonds or parsley flakes. You can add or take away from this recipe to suite your taste.

Ingredients:

Butter flavored cooking spray
4 (4 oz each) skinless boneless chicken breast
1 cup Orange juice
1/2 cup Splenda
2 Tbs.cornstarch
1 can (11 oz) mandarin oranges, drained
2 Tbs. slivered almonds
1 teaspoon dried onion flakes(option)
1 teaspoon dried parsley flakes

Instructions:

In a large skillet sprayed with cooking spray, brown chicken breast for 4 to 5 minutes on each side

Meanwhile, in covered jar,combine orange juice,Splenda and cornstarch. Shake well to blend

Pour sauce mixture into medium saucepan sprayed with cooking spray..
Cook over medium heat until mixture thickens, stirring constantly. Remove from heat.

Stir mandarin oranges, almonds, onion flakes and parsley flakes into sauce..

Spoon sauce evenly over browned chicken breast. Reduce heat and simmer for 5 minutes or until
chicken is no longer pink in center. When serving spoon some sauce over each chicken breast.

Carbs 21 g
Fiber 1g
True carbs 20g per serving

Brown Rice and Whole Grains

Brown rice and whole grains helps lower the risk of type 2 diabetes, according to a study of nearly 200,000 participants.

None of the participants had diabetes or heart disease at the beginning of the study, which assessed food consumption - including brown and white rice - every 2-4 years. During the follow-up, however, there were approximately 10,507 new cases of type 2 diabetes.

Results showed that people who ate five or more servings of white rice a week were 17% more likely to develop type 2 diabetes than those who consumed less than one serving per month. However, people who ate two or more servings of brown rice per week were 11% less likely to develop diabetes than those who ate less than one serving a month. Those who ate whole grains had a 36% lower diabetes risk.

Researchers estimated that replacing 50 grams per day of white rice intake with the same amount of brown rice or whole grains could help lower diabetes risk.

The study was presented in March at the American Heart Association's Nutrition, Physical Activity and Metabolism Conference in San Francisco.

Garlic Bean Dip

This savory bean dip will satisfy even the most ardent garlic lover and beats the store-bought versions both in flavor and nutrients.
Unlike the "other" bean dips this one uses Black beans or Pinto beans.

Ingredients:

4 cloves garlic

1 can (15-1/2 ounces) pinto or black beans, rinsed and drained

1/4 cup pimiento-stuffed green olives

4+1/2 teaspoons lemon juice

1/2 teaspoon ground cumin

Assorted fresh vegetables and crackers

Preparation:

1. Place garlic in food processor; process until minced. Add beans, olives, lemon juice and cumin; process until well blended but not entirely smooth.

2. Serve with vegetables and crackers. Garnish, if desired.

Tip To save time, buy fresh vegetables, such as carrots and celery, already cut up from the produce section of the supermarket.
Note The spice cumin is widely used in Middle Eastern, Asian and Mediterranean cooking. It is available in both seed and ground form and adds a nutty flavor to dishes.

Nutritional Information:
Serving Size: 2 tablespoons dip (without vegetables and crackers)
Fiber 1 g
Carbohydrate 7 g
(True carbs=6g)
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 21 %
Calories 42
Protein 3 g
Sodium 207 mg

Quick low-carb Bread

Part of the Adkins Diet

Quick Bread
This quick bread has a texture reminiscent of angel food cake. You can add sweetener and cinnamon to make a cinnamon loaf.

3/4 cup whey protein -- vanilla or unflavored
2T Just Whites
1 tablespoon baking powder
1 packet Splenda Packet
1 pinch salt
1/4 cup heavy whipping cream
3 large egg
2T water
3 tablespoons olive oil

Preheat oven to 400°F. Grease a Pyrex loaf pan and set aside.

Mix all dry ingredients in a small bowl. Mix all liquid ingredients in large bowl; then add dry ingredients and mix with hand mixer for one minute. Pour into loaf pan and bake for 15-20 minutes.

This bread slices like regular bread.

Party Time! What can I serve?? Party Punch

Okay, Here it is...After many request from my readers for some ideas on what to serve at a party, or some appetizers before an anniversary dinner I have finally gotten around to posting some. I hope you guy have a great time with these and your guest enjoy them as well. So lets start off with a festive Party Punch...after all what kind of a party would it be without punch???

Party Punch

ingredients;

* 1 raspberry flavored Crystal Lite packet***
* 2 liters of cold Diet 7-Up
* 1 can (15 ounce) pineapple chunks in own juice
* fresh raspberries

preparation

1. Drain can of pineapple
2. Freeze pineapple chunks and fresh raspberries in a freezer bag.
3. In a punch bowl, combine packet of Crystal Lite® and two liters of Diet 7-Up®.
4. Add frozen pineapples and raspberries to punch bowl.

* You can change the flavor by using a different flavored Chrystal-Light mix and different fruits and/or berries..

Total carbs per serving 2g

Party Time: Stuffed Mushrooms

Savory Stuffed Mushrooms

ingredients

* 40 medium mushrooms caps
* 1 pound package lean ground turkey
* 1/2 teaspoon coarse ground black pepper
* 1 teaspoon garlic salt
* 8 ounce low-fat cream cheese
* 3 green onions, minced
* 2 tablespoons fresh basil, chopped
* 2 ounces parmesan cheese, finely grated

preparation

1. Wash mushrooms. Remove stems and pat dry with a paper towel.
2. Preheat oven to 350 degrees.
3. Place ground turkey in a large skillet and cook over medium heat, stirring constantly, until meat is browned and crumbly.
4. Drain fat from ground turkey and then add cream cheese. Mix well over medium heat.
5. Add black pepper, garlic salt, green onions and basil and mix well.
6. Place 1 rounded teaspoon of sausage mixture into each mushroom cap.
7. Place stuffed mushroom caps on a rimmed baking pan and sprinkle with parmesan cheese.
8. Bake for 20 minutes. Remove from oven and let cool for 5 minutes.

Serves 20
1 Serving = 2 mushrooms

Carbohydrates 2g Per serving
Fiber less than 1g

Party Time: Glazed Chicken Skewers

Glazed Chicken Skewers
ingredients

* 6 boneless chicken breast halves (4 to 6 ounce each), sliced into strips
* 2 tablespoons olive oil

preparation

1. Soak 16 wooden skewers in water for about 2 hours to prevent them from burning or scorching during cooking time.
2. Thread each skewer with 2 to 3 strips of chicken.
3. Place skewers on a rimmed baking sheet. Brush with oil.
4. Bake for 11 minutes at 400 degrees. Turn each skewer over and bake another 11 minutes or until juices run clear.
5. Remove from oven. Brush each piece of chicken with about 1 teaspoon of Peanutty glaze.
6. Reduce heat in the oven to 350 degrees.
7. Bake skewers for another 8 to 10 minutes.

Peanutty Glaze
ingredients

* 3/4 cup peanut butter
* 1/4 cup light soy sauce
* 1/4 cup water
* 1 to 2 teaspoons Splenda® or artificial sweetener

preparation
Combine ingredients in a small bowl and mix well.
Microwave at 50% power for 10 to 15 seconds and stir

Serves 16
1 Serving = 2 skewers of chicken

Nutrition Information for Chicken with Peanutty Glaze per serving
Calories 140
Fat 8 grams
Carbohydrates 3 grams
Protein 13 grams

Party Time: Spinach Dip

Spinach Dip

ingredients:

* 1 cup cottage cheese
* 1 cup plain yogurt
* 1 cup fresh spinach, cleaned and chopped
* 1 package dry vegetable soup mix
* 1/2 cup chopped red bell pepper
* 1/2 cup chopped water chestnuts, drained and chopped

preparation

1. Drain cottage cheese and combine with yogurt in the blender.
2. Pulse until smooth.
3. Transfer to large mixing bowl.
4. Add the spinach, soup mix, red bell pepper, and water chestnuts. Mix well.
5. Chill until ready to serve.
6. Serve with fresh vegetables such as:
* carrots
* broccoli
* cauliflower
* bell peppers
* celery
* Can also serve with small low-carb crackers or toast (this will increase carb count)

Total carbs per serving of dip 1g

Party Time: Red Pepper Cheese Puffs

Red Pepper Cheese Puffs

ingredients

* 1 (8 ounce) package cream cheese, softened
* 1 medium red bell pepper, cored, seeded, and minced
* 1 cup grated Parmesan cheese
* 1/4 cup minced cilantro
* 2 (8 ounce) cans refrigerated crescent rolls

preparation

1. Stir together softened cream cheese, 3/4 cup Parmesan cheese, bell pepper, and cilantro.
2. Unroll crescent rolls, pressing perforations to seal. Using a small amount of flour and rolling pin, roll out dough into a larger rectangle.
3. Spread half of the cream cheese mixture on each rectangle.
4. Roll up, starting from long side of rectangle, jelly-roll fashion.
5. Cut each roll into 24 equal pieces, using a serrated knife.
6. Place on ungreased baking sheets.
7. Sprinkle with the remaining 1/4 cup of cheese.
8. Bake at 375*F for 8-10 minutes or until puffy and golden brown.

1 Serving = 3 cheese puffs
Total carbs per serving=5g

Party Time : Stuffed Eggs

Party Eggs

Ingredients;

* 2 teaspoons Hidden Valley Original Ranch Dips Mix
* 12 hard-boiled eggs, peeled
* 2/3 cup mayonnaise

Instructions

Prepare dips mix according to package directions.
Cut eggs in half lengthwise.
Remove yolks and mash together with mayonnaise and prepared dip.
Spoon (or pipe with a pastry bag and tube) mixture into egg white cavities.
Chill until ready to serve.

Serves 24

Party Time: Cheese-Cake Cream & Fruit Platter

What would a party be without something sweet? Hummm...Dull!
Everyone wants something sweet after trying out all the other party dishes, so here is something everyone will like.

Cheesecake Cream & Fruit Platter

ingredients:

* 2 (8 ounce) containers whipped cream cheese
* 1 (8 ounce) container light whipped topping
* 2 to 3 teaspoons Splenda
* 1 teaspoon cinnamon

Fruit

* 2 cups of pineapple chunks
* 2 quarts fresh strawberries
* 3 to 4 fresh apples, sliced
* 4 to 6 fresh kiwi, sliced

* 1 prepared angel food cake, cut into chunks (option)

I cut cake into slices then toasted them before cutting into cubes.
You can try this or serve plain.

preparation:

1. Combine first 4 ingredients.
2. Serve as dip with fresh fruit and angel food cake cubes.

Be sure to put out some toothpicks so your guest wont have to use their fingers.

Serves 16
1 Serving = 2 tablespoons dip, 1/2 cup fruit, & 1/4 cup cake
Total carbs=5g

Parmesan Baked Chicken Breasts

There are many ways to make this delicious chicken dinner but I always come back to this one. It's fast and easy and sometimes we just don't feel like spending a lot of time in the kitchen. That's when I dig out my recipes for a good dinner that can be baked while I do other things , like relax with a small glass of wine. And since it will be done in just under 30 minutes you don't have to rush. Try this on one of your lazy days. Your family will still get a healthy meal and you will get some much needed (wanted) rest.

Ingredients:

* 1/3 cup(s) bread crumbs, Italian-style
* 1/4 cup(s) cheese, Parmesan, grated
* 1/4 teaspoon pepper, black
* 2 clove(s) garlic, pressed
* 2 tablespoon oil, olive
* 24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
* cooking spray
* 1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce, warmed
* about 4 oz . grated mozzarella cheese (option)

Preparation

1. Preheat oven to 425°.

2. Heat a large baking sheet in oven for 5 minutes.

3. Combine first 3 ingredients in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.

5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.

6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce and top with mozzarella cheese.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):
Calories: 295,
Saturated Fat: 2g,
Sodium: 388mg,
Dietary Fiber: 0.5g,
Total Fat: 10g,
Carbs: 7g,
Cholesterol: 101mg,
Protein: 41.5g

The Lowdown on Glycemic Load

Building meals and snacks around foods with a low glycemic load can make it easier to maintain your weight, keep blood sugar levels stable, and lower your risk of heart disease, diabetes, and even cancer. So how do you know which foods have a low glycemic load? In general, the more fiber a food has, the lower the glycemic load. Think beans, fruits and vegetables, nuts, and whole-grains.

Learn more about the glycemic load and your health.
Glycemic Load and your Health

Barley Buttermilk Muffins

Barley Buttermilk Muffins

Ingredients;

1-1/2 cups Barley Flour
1 tsp Baking Soda
2 tsp Baking Powder
3/4 tsp Sea Salt
2 Tb Brown Sugar (Splenda)
1/4 cup Vegetable Oil
1-1/3 cups Buttermilk
1 Egg
**

Nice and fluffy and low in sugar. Great tasting muffin for anyone who is dieting.
Spice them up by adding poppyseeds or chocolate chips for a special treat.
Or add some chopped nuts like in the pic.

Method
Preheat oven to 400* F degrees.

Grease muffin pan with nonstick spray (you may also line with paper cups); set aside.

In a medium bowl, mix together the dry ingredients (barley flour, baking soda, baking powder, salt, brown sugar).

In another bowl whisk together the buttermilk, oil and egg. Pour the wet ingredients into the dry ingredients; stir until just mixed.

Spoon batter into prepared muffin tins and bake for 15-18 minutes.

Makes 12 regular size muffins.

Grilled Tilapia Fish

Grilled Tilapia Fish

Ingredients:

4 fresh tilapia fillets
1/2 cup extra virgin olive oil
1/3 cup white wine
Juice of one fresh lemon
2 tablespoon butter
1 clove garlic finely chopped
1/2 cup onion finely chopped
1/2 cup green bell pepper finely chopped
1/2 cup orange bell pepper finely chopped
1/2 teaspoon crushed red pepper

Preparation

Mix olive oil, wine and lemon juice in a baking
dish then marinate tilapia for 1 hour.

In a small pan melt butter and sauté peppers, onions
and garlic but do not over cook.

Put fish on a well sprayed grill.

Carefully brush on some of the marinade on the fish
and sprinkle with half of the crushed pepper.

Flip fish and repeat.

Add the sautéed veggies to the top of fish and serve.

Petite Cheesecakes

I got a request from Jan who is a type 2 diabetic and lives alone. She says it's hard to know exactly how to slice cheesecake and know exactly what a 4 oz serving is because her scales are broken. I have found this recipe to be just what she was looking for. These Petite Cheesecakes are made in two 12 count cupcake tins that hold 4 ozs per cake. Just the right size without any muss or fuss trying to figure out the correct size of a slice of cheesecake. I sure hope all of you enjoy these Petite Cheesecakes.

If 24 cheesecakes are too many , you can cut this recipe in half for 12 or cut it down to just 6.

Ingredients

* 2 8 oz. pkg. cream cheese
* 3/4 C. Splenda
* 1 Tbs. lemon juice
* 1 tsp. vanilla extract
* 2 eggs
* 24 vanilla wafers
* 1 can (no sugar added) 21 oz. can fruit pie filling
or you can sprinkle with cinnamon or drizzle some chocolate syrup on top.

Directions

Line muffin tins with cupcake liners and place one vanilla wafer in bottom of each liner.
Preheat oven to 375 F degrees.
Soften cream cheese and beat until smooth and creamy.
Stir in Splenda, lemon juice, and vanilla. Set aside.
Beat eggs until light and fluffy.
Add eggs to cream cheese mixture and beat 2 minutes.
Fill muffin tins 2/3 full.
Bake at 375 degrees for 15-20 minutes.
Remove from oven, cool, and spoon pie filling on top.
Chill before serving.

Yield: 24 cupcakes

If you want you can freeze these petite cheesecakes to have later.
Just don't put the topping on until you are ready to serve.

Watch out for foods Labeled "NO SUGAR ADDED"

Foods labeled "no sugar added" can still have
sugar. This only means that no table sugar has been
added. "No sugar added" foods may naturally contain
other types of sugar that your body uses just like table
sugar. And they may have just as many calories.

Eating protein does not build muscle. Bigger
muscles come from muscle-building exercise. The
average American diet contains more protein than it
needs to build and maintain muscle.

You do not need to eat food in special
combination to digest it properly. A healthy diet
doesn't require eating a certain combination of foods at
each meal. Eating a wide variety of foods during the
day is the key to a healthy diet.

It is possible to lose weight and keep it off.
Many people who lose weight gain it back. But many
others are able to keep it off. People who have kept
weight off for a long time say these tips helped them:
* cutting back on calories and fat
* exercising almost every day
* eating breakfast
* writing down what they eat
* knowing portion sizes

Sweet Potato Oven Fries

Ingredients

* 3 sweet potatoes, peeled and cut lengthwise 1/4 inch
* olive oil
* Splenda
* Cinammon

Directions

1. Preheat oven to 400
2. Coat potatoes with olive oil
3. Spread in a single layer onto a baking sheet
4. Sprinkle with Splenda and a little cinnamon
5. Bake for 20 minutes, flipping frequently to crisp

You can omit the splenda and cinammon if you want less sweeter tasting fries.

Airy Almond Cookies

Ingredients:

3 egg whites
1/8 tsp salt
1 cup sugar*
1 tsp vanilla extract
1/2 cup whole almonds , toasted and finely chopped
1 cooking spray

Directions:

Spray 2 baking sheets with nonstick cooking spray and preheat oven to 250 degrees F.

Beat egg whites with an electric mixer in a medium bowl until soft peaks form.
Add in the salt; gradually beat in the sugar, then the vanilla.
Continue to beat until the egg whites are stiff but not dry.
Gently fold in the almonds.

Drop the batter one teaspoonful at a time onto the baking sheets; lift the spoon as you drop to create a peak in the center.
Work quickly so batter does not spread.

Bake until the cookies are lightly browned and hard to the touch on top, about 20-30 minutes.
Gently remove cookies from baking sheets and place on a wire rack to cool.

You can replace the almonds with any nut such as pecans, walnuts, or pistachios.

Nutrition Facts
Makes 40 servings
Amount Per Serving
Calories 16
Total Carbs 3.7 g
Dietary Fiber 0.1 g
Sugars 3.6 g
Total Fat 0.2 g
Saturated Fat 0 g
Unsaturated Fat 0.2 g
Potassium 7.3 mg
Protein 0.4 g
Sodium 11.4 mg

* You can lower the carbs more by using Splenda instead of sugar.

Soy Milk

I have been experimenting with using SOY MILK in some of the recipes that use milk.
Much to my surprise it has given me great results and it has less carbs as well as less fat than regular or low-fat milk. It also lets me use a little less of the artificial sweetener because it has a sweeter taste than regular milk. So if you want to have less carbs and less fat in your recipes that use milk, try using Soy Milk, it works great.

Herbed Potato Bread

Herbed Potato Bread

This distinctive loaf boasts a beautiful bouquet of herbs baked into the crust.
Flavored with more herbs, it's a fine accompaniment to savory dishes, but is also delicious toasted, with honey.
My family likes this bread with stews and soups, but it goes with any meal.

Serves: 16

Ingredients

For the bread:

1 all-purpose potato, (6 ounces), peeled and halved (Red Skins have fewer carbs.)
1 tablespoon extra-virgin olive oil
1/2 teaspoon sugar (Splenda)
2 tablespoons lukewarm water
1-1/4 teaspoons active dry yeast
1-1/2 cups whole-wheat flour
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme
1 teaspoon chopped fresh sage
1-1/4 teaspoons salt
1-1/2 to 1-3/4 cups all-purpose flour(Or Soy flour)

For dusting:
Glaze & decoration

6 fresh chives
6-8 sprigs fresh flat-leaf parsley
4-6 fresh sage leaves
1 egg white
1 tablespoon water

Preparation
1. Place potato in a small saucepan and cover with water; bring to a boil.
Reduce heat to medium-low, cover and cook until tender, 15-20 minutes.
Drain, reserving 1 cup cooking liquid.
Place the potato in a bowl and mash with a fork or potato masher.
Drizzle with oil.
Let mashed potato and reserved cooking liquid cool to lukewarm.

2. Dissolve sugar (Splenda) in water in a large bowl.
Stir in yeast and let stand until foamy, about 5 minutes.
Add the mashed potato and reserved cooking liquid.
Gradually beat in whole-wheat flour. Beat forat least 1 minute.
Stir in rosemary, thyme, sage and salt.
Gradually beat in enough of the all-purpose flour until the dough is too stiff to beat.
Turn the dough out onto a lightly floured surface.
Knead until smooth and elastic, adding just enough flour to prevent sticking, about 10 minutes. (Alternatively, use a stand-up mixer fitted with a dough hook to mix and knead the dough.)

3. Place the dough in a lightly oiled bowl.
Turn to coat and cover with plastic wrap.
Let rise until doubled in bulk, about 1-1/2 hours.

4. Coat a large baking sheet with cooking spray.
Sprinkle with glaze.
Punch the dough down.
Turn out onto the work surface and knead several times.
Divide dough in half and shape each piece into a ball.
Place loaves several inches apart on the baking sheet.
Cover with plastic wrap and let rise for 1 hour.

5. Half an hour before baking, place a baking stone or inverted baking sheet on the middle rack of the oven.
Place a small baking pan on the rack below. Preheat oven to 450°F.

To decorate loaves:
1. Place a large bowl of cold water beside the stove.
Bring a large saucepan of water to a boil.
Drop chives, parsley sprigs and sage leaves into the boiling water for a few seconds.
Retrieve with tongs or a slotted spoon and drop into the cold water.
Drain off water, Pat herbs dry.

2. Blend egg white and water with a fork in a small bowl; brush over the risen loaves.
Arrange herb sprigs decoratively over the loaves.
Brush again with the egg-white glaze.

3. Pour 1 cup water into the baking pan in the oven.
Place the baking sheet on the baking stone (or inverted baking sheet) and bake the loaves for 20 minutes.
Reduce oven temperature to 400° and bake until the loaves are golden and the bottoms sound hollow when tapped, 10-15 minutes. Transfer to a wire rack and let cool.

Enjoy!

Nutrition Facts
Per serving:
101 calories
1 g fat (0 g sat, 0 g mono)
0 mg cholesterol
17 g carbohydrates (less if using Splenda and Soy flour)
4 g protein
2 g fiber
True carbs=15g (less if using substitutes)

Squash Tea Bread

It seems the foods diabetics miss the most are breads and sweets, so I went looking and found some great tasting recipes that I could altered so we could enjoy them just as much as our friends and family do. Don't be afraid to try something new. You may run across a recipe that could win you money as well as glory.

Squash Tea Bread
Puréed winter squash, honey and sugar give this tea bread a round, rich sweetness.
It's terrific warm with a pat of butter for breakfast, as a snack or even dessert and of course to go with an afternoon tea, or coffee. No matter what you serve this bread with it is always welcome. I love it while it is still warm.

Serves: 8

Ingredients
2/3 cup all-purpose flour (or Soy flour)
1/2 cup whole-wheat pastry flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon ground allspice
1/8 teaspoon ground cloves
3/4 cup squash puree
1/2 cup sugar (Splenda)
1/4 cup honey
1/4 cup canola oil
1 large egg
1 large egg white

Preparation
1. Preheat oven to 350°F. Lightly oil and flour a 9" x 5" loaf pan.

2. Whisk flour, whole-wheat flour, baking powder, baking soda, cinnamon, ginger, salt, allspice and cloves in a medium bowl until combined.

3. Beat squash purée, sugar, honey and oil in a large bowl with an electric mixer at medium speed until smooth, about 1 minute. Beat in egg and egg white.
Turn off the mixer, add the dry ingredients and beat at low speed until combined.
Scrape into the prepared loaf pan.

4. Bake the bread until lightly browned and a toothpick inserted into the center comes out clean, 45-50 minutes. Cool in the pan for 10 minutes, then turn out onto a wire rack and let cool for 30 minutes more. Serve warm.

Enjoy!

Nutrition Facts
Per serving:
225 calories
8 g fat (1 g sat, 0 g mono)
26 mg cholesterol
37 g carbohydrates (less when using Splenda and Soy flour)
3 g protein
2 g fiber
164 mg sodium
94 mg potassium
True carbs(original recipe) 35g

Cheese-Lover's Pasta Roll-Ups

Ingredients:

1 egg, beaten
1 container (15 oz.) POLLY-O Original Ricotta Cheese
2 cups KRAFT 2% Milk Shredded Italian* Three Cheese Blend
4 green onions, chopped
1 Tbsp. Italian seasoning
1 jar (26 oz.) spaghetti sauce, divided
16 Dreamfields lasagna noodles, cooked
1/4 cup KRAFT Grated Parmesan Cheese

Directions

HEAT oven to 375ºF.
MIX first 5 ingredients until well blended.
SPREAD 1/2 cup spaghetti sauce onto bottom of 13x9-inch baking dish.
Spread each noodle with 3 Tbsp. cheese mixture; roll up.
Place, seam-sides down, in dish.
Top with remaining sauce and Parmesan; cover.

BAKE 40 to 50 min. or until heated through, uncovering the last 10 min.

I'm not at all sure how many carbs are in a serving but I am guessing it is less than 15g (7g per serving spaghetti sauce and 5g pasta) per serving when useing the lowest carb spaghetti sauce and Dreamfields Pasta.

Chocolate and Peppermint Cookie Coins

Use substitutes to reduce carbohydrates.

Here's a good idea for a gift for your diabetic friend or any of your friends who would like something different.

These Chocolate and Peppermint Cookie Coins make a prefect gift on Christmas for that person who has
Diabetes.Not only will they be happy to get them but they will be thankful you thought
about them and their health. Use the substitutes when making for your diabetic friends.

Yield: 264 cookie coins

INGREDIENTS

1+1/2 sticks (3/4 cup) unsalted butter, softened
1 tsp baking soda
1/2 tsp salt
1 cup sugar (or Splenda)
2 large eggs
2+1/2 cups all-purpose flour (or soy, almond flour)(or use half wheat flour)
1 tsp vanilla extract
1/2 cup unsweetened cocoa powder
1/2 tsp peppermint extract
Liquid green food color
4 oz each red and green nonpareils, or coarse (crystal) sugar

PREPARATION

Beat butter, baking soda, salt, sugar(Splenda) and eggs in a large bowl with mixer on medium speed until creamy.
On low speed, beat in 2 cups flour until just blended.

Remove 1+1/2 cups dough to a medium bowl; stir in vanilla and cocoa until no white streaks remain.
Stir peppermint extract and remaining 1/2 cup flour into dough in large bowl.
Add about 10 drops food color.
Beat until no white streaks remain.
Cover doughs; refrigerate 30 minutes, or until firm.

Roll chocolate dough into a fat log.
Divide in quarters.
Working with 1 portion dough at a time (wrap and refrigerate rest), roll into a 3/4-in.-thick rope.
Spread red nonpareils on a sheet of wax paper.
Roll rope into nonpareils to coat; wrap rope in foil.
Repeat with remaining chocolate dough, then the green dough and green nonpareils.
Place ropes on a baking sheet; refrigerate at least 2 hours, or until firm enough to slice neatly.

Heat oven to 350ºF. Have baking sheet(s) ready.

Slice 1 rope at a time into 1/4-in.-thick rounds.
Place 1 in. apart on ungreased baking sheet(s).
Bake 8 to 10 minutes until set.
Remove to wire racks to cool.

As you may have guessed I have adapted this recipe so diabetics could eat this cookis but as usual I am having a problem getting the correct carb count. To reduce carbs even more do not roll in the sugar, use Splenda . Just limit yourself to 2 cookies. Better to be safe than sorry.
Store baked cookies airtight at room temperature up to 3 weeks, or freeze up to 3 months

Blueberry-Bran Pancakes

A friend of mine on Facebook said he was tired of eating the same old thing for breakfast and asked for something different but still tasted good and wouldn't raise his blood sugar. So I thought it was time to add some new recipes just for breakfast. I have taken some favorites and adapted them so we diabetics could eat them. The carb counts will be less than what is stated if using the substitutes.

Blueberry-Bran Pancakes

Servings: 10

Recipe Ingredients:

1 cup Fiber One cereal(or bran flakes*)

1 egg

1 1/4cup buttermilk, or reg. milk, or skim milk (or low-carb soy milk**)

2 tbsp vegetable oil

1 cup all-purpose flour (or soy, wheat or almond flour***)

1 tbsp sugar (or Splenda****)

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 cup fresh or frozen (thawed) blueberries

Recipe Instructions:

Crush cereal if desired.
Beat egg in medium bowl.
Stir in milk, oil and cereal; let stand about 5 minutes or until cereal is softened.
Stir in remaining ingredients except for the blueberries
Beat with wire whisk or fork until blended.
Gently stir in blueberries.

Heat griddle or skillet over medium heat.
Grease griddle if necessary.

For each pancake, pour 1/4 cup batter onto hot griddle (if batter is too thick, stir in additional milk, 1 tablespoon at a time, until as thin as desired).
Cook pancakes until puffed and full of bubbles.
Flip over and cook other sides until golden brown.

Serving size: 1 pancake.

Nutrition Facts:
Calories 120;
Total Fat 4g;
Cholesterol 20mg;
Sodium 290mg;
Carbohydrate 19g;
Dietary Fiber 3g;
Protein 3g.
True carbs 16g

Carb count stated here is when using the original recipe.
You can reduce the carb count by using the substituted ingredients.

*Use whichever has the lowest amount of carbohydrates.
Remember to subtract the amount of fiber from the stated carbs on the package to get the true count of carbs.

** Buttermilk, regular milk and skim milk has more carbs than soy milk.
You can also use Half & Half.

*** All purpose flour has a higher count of carbs.

****To further reduce the carbs you can use Splenda

Pumpkin Pancakes

Pumpkin Pancakes*

Servings: 24

Measure Ingredient

1 Egg
1 cup low-carb soy milk
1/2 cup Cooked or canned pumpkin
3/4 cup soy or almond flour
3/4 cup Whole wheat flour
2 teaspoon Baking powder
1 tablespoon Sugar(or Splenda*)
1/4 teaspoon Ground cinnamon
1/8 teaspoon Ground nutmeg
1/8 teaspoon Ground ginger
2 tablespoon Vegetable oil

1. Combine all the ingredients in a mixing bowl and stir just until blended.
Pour the batter onto a hot griddle that has been lightly oiled.
Flip pancake over when bubbles break around the edges.

98 calories
15 grams carbohydrates
3 grams protein
3 grams fat
58 mg sodium
96 mg potassium
24 mg cholesterol

*This recipe has been altered from the original to reduce the carbohydrates to a lower count.
Estimated count is around 8g carbs or less.

Breakfast on a Stick

This Breakfast on a stick will be a hit with the kids and for some adults.
You can eliminate the sticks for those who would rather eat from a plate.

Servings...7
Ingredients:

14 oz smoked turkey sausage (Butterball smoked sausage recommended)
1 cup reduced fat baking mix (Bisquick recommended)
1 tbsp sugar(or Splenda)
1/3 cup fat free milk (or soy milk)
4 oz egg whites (2 egg whites)
1/2 oz vanilla extract
1 cooking spray

Directions:

Preheat oven to 450 degrees F.
Spray a cookie sheet with non-fat cooking spray.
Cut sausage into 7 (2-ounce) pieces.
Insert a popsicle stick into each sausage and set aside.
Mix together Bisquick, sugar, milk, egg whites and vanilla until dough is well blended.
4 Spray hands with cooking spray and completely coat each sausage with dough.
Bake on prepared cookie sheets for 8-10 minutes or until golden brown.

Amount Per Serving
Calories 127.8
Total Carbs 15.1 g (see tip)
Dietary Fiber 0.2 g
Sugars 3.7 g
Total Fat 4.3 g
Saturated Fat 1.1 g
Unsaturated Fat 3.2 g
Potassium 85.7 mg
Protein 7 g
Sodium 514.6 mg
True carbs=13g

Tip: Carb count can be reduced by using low carb soy milk and Splenda

Tangy Lemon Breakfast Fruit Strata

Tangy Lemon Breakfast Fruit Strata

Ingredients

1 +1/3 cups 1% milk (or low-carb soy milk)
3 eggs
2/3 cup low-fat sour cream
1/2 cup sugar (or Splenda)
1/4 cup lemon juice
1 1/2 teaspoons grated lemon peel
1 1/2 teaspoons vanilla
1 teaspoon ground cinnamon
1/2 teaspoon salt
4 slices white bread, crust removed, torn into small pieces, divided (or low carb bread or all-wheat bread)
3/4 cup sweetened dried cranberries ((or frozen thawed and sweetened to taste with Splenda)
1 pear, peeled, cored, cut into 1/4-inch-thin slices
3/4 cup hazelnuts, toasted, skin removed, chopped (or almonds, walnuts or pecans)
2 tablespoons sugar (or Splenda)
1/2 teaspoon ground cinnamon

Preparation:

Preheat oven to 350°F. Whisk first 9 ingredients in medium bowl until smooth; set aside.
Place 3/4 of bread pieces in greased 8-inch square pan. Layer cranberries, remaining bread pieces and pears in pan.
Pour milk- mixture over pears.
Mix hazelnuts, sugar and cinnamon in small bowl.
Sprinkle over mixture in pan.
Bake 45 to 55 minutes until golden and knife inserted into center comes out clean.
Let stand 5 minutes before cutting.

Nutritional Analysis per Serving:

Calories: 120g
Cholesterol: 40mg
Carbohydrates: 14g
Sodium: 115mg

Apple Berry Breakfast Crisp

Apple Berry Breakfast Crisp

Ingredients

FILLING

4 cups thinly sliced peeled apples(about 4 medium)
2 cups fresh or frozen blueberries or sliced strawberries
1/4 cup firmly packed brown sugar(Or Splenda Brown Sugar Substitute**)
1/4 cup frozen orange juice concentrate, thawed
2 tablespoons all-purpose flour (or soy, almond or wheat flour**)
1 teaspoon ground cinnamon

TOPPING

1 cup Quaker Oats (old fashioned, uncooked)
1/2 cup firmly packed brown sugar(or Splenda Brown Sugar substitute**)
1/3 cup (5 tablespoons plus 1 teaspoon) margarine or butter, melted
2 tablespoons all-purpose flour (or soy,almond or wheat**)

Preparation

Heat oven to 350°F. Spray 8-inch square glass baking dish with nonstick cooking spray.
For filling, combine all ingredients in large bowl; stir until fruit is evenly coated. Spoon fruit into baking dish.
For topping, combine all ingredients in medium bowl; mix until crumbly. Sprinkle evenly over fruit.
Bake 30 to 35 minutes or until apples are tender. Serve warm with yogurt if desired.

Nutrition Information;

Calories: 220
Cholesterol: 0mg
Carbohydrates: 40g**
Sodium: 80mg
Fiber 3
True carbs= 37g

Carb count is for original recipe.
**Carb count will be less when using substitutes.

Cole Slaw

I wish to thank Terri Gast for sharing this recipe with us.
Just in time for the holidays,a great tasting cole slaw we can be proud to serve our family and guest.
This makes a great side dish to serve with your Turkey and dressing. Happy Thanksgiving

Cole Slaw

1 lb cabbage, shredded
2 large carrots, shredded
1/2 medium onion, finely chopped
1 cup lowfat yogurt
1/4 cup milk
2 Tbs. Honey
1 tsp celery seed
1/2 tsp dill
1/4 tsp pepper
1/2 tsp salt

Mix cabbage, carrots, and onion in large bowl.
In small bowl wisk together yogurt, milk, honey and spices.
Pour dressing over vegetables, mix throughly.
Chill for a least 1/2 hour to blend flavors and serve.

As you may have noticed I do not have the carb count of this side dish but from my estimated guess it
shouldn't be over 10g . per serving. You may want to use Splenda instead of the honey to reduce the carbs to a lower count as well as less carrots. .

Chicken or Turkey Corn Chowder

It's so close to "Turkey day" that I thought it would be a good time to share some recipes on what we can make with some of that left over turkey, that is if ,by chance, you have any left over...This will turn your leftovers into a tasty dish that is easy to fix and tastes oh so good. This recipe will give you the chance to sit back and relax, which you deserve after all that cooking on Thanksgiving as well as a new way to use up that turkey.

Ingredients:

1 cooking spray
1 lb boneless, skinless chicken breasts or turkey, cut into chunks
1 medium sweet onion , chopped
1 medium red bell pepper , diced
1 large russet potato , diced(or 3 small red skin potatoes* no need to peel)
32 oz fat free reduced sodium chicken broth
8 3/4 oz canned Corn, golden, cream style, unsalted
1/2 cup white all purpose flour
2 cups fat free milk (or regular milk or half &half**)
4 oz Cheese, cheddar, diced
1/2 tsp salt (or sea salt)
1 oz black pepper , to taste (optional)
1 oz bacon bits , about 1/2 cup

Directions:

Spray a large pot with non-stick cooking spray and heat it on medium heat until hot.
Sauté the chicken/turkey, onion, and bell pepper until the chicken/turkey is browned and the vegetables are tender.
Stir in the potatoes and broth , bring to a boil.
Reduce the heat and cover; simmer for 20 minutes, and then stir in the corn.

In a bowl, blend the flour and milk and then gradually stir it into the pot.
Return heat to medium setting and bring to a boil.
Reduce heat and simmer until the soup has thickened, stirring frequently.
Stir in the cheese and make sure that it is blended well with the soup.
If desired, add the salt and pepper, and sprinkle with bacon bits before serving.

Nutrition Facts
Makes 10 servings
Amount Per Serving
Calories 196.4
Total Carbs 13.5 g
Dietary Fiber 1.1 g
Sugars 4.9 g
Total Fat 6.5 g
Saturated Fat 3.5 g
Unsaturated Fat 3 g
Potassium 217.8 mg
Protein 20.3 g
Sodium 540.9 mg
*The small red skin potatoes have less carbs than the bigger brown skin russet potatoes.
You can remove some of the starch (sugar) from the diced potatoes by soaking them for 15 minutes then rinse until water is clear.
**Regular milk and Half & Half has less carbs than skim milk BUT it has more fat so you be the judge on what is best for you.
I like the half and half because it makes it creamer.

Chicken or Turkey Pot Pie

At last I have found a Pot Pie even a diabetic can eat, so if you have been missing this tasty dish you can now go back to enjoying it without any guilt. It's simple to make and your family will love the homemade taste. Since I don't like the taste of mushrooms in this pot pie I use thin sliced carrots instead.

Makes 4 servings:

Ingredients:

2 tsp. margarine or butter
1/2 cup + 2 Tbsp chicken broth (fat-free,reduced-sodium) divided
**2 cups sliced mushrooms (optional)**
1 cup diced red bell peppers
1/2 cup chopped onion (sweet)
1/2 cup chopped celery (save leaves for garnish)
2 Tbsp all purpose flour
1/2 cup half and half (fat-free)
2 cups cubed cooked chicken or turkey breast
1 tsp minced fresh dill
1/2 tsp salt
1/4 tsp black pepper
2 refrigerated crescent rolls

Instructions:

Heat margarine(or butter) and 2 tablespoons chicken broth in medium saucepan until margarine (or butter) is melted.
Add mushrooms , bell pepper, onion and celery
Cook 7 to 10 minutes or until tender, stirring frequently.

Stir in flour, cook 1 minute.
Stir in remaining 1/2 cup chicken broth;
cook and stir until liquid thickens.
Reduce heat and stir in the half and half
Add chicken or turkey, dill, salt and black pepper.

Preheat oven to 375* F
Spray a 1 quart casserole with nonstick cooking spray
Spoon chicken or turkey mixture into prepared dish.
Roll out crescent rolls and place on top of mixture

Bake for 20 minutes or until top is golden and filling is bubbly.

** If you don't like mushrooms try using 1 cup of sliced carrots or some green peas.
This may increase the carbs so be sure to add an extra gram or two when counting.

I serving = 1 cup

Nutrients per serving:
Calories: 256
Total fat: 8g
Sat.fat: 2g
Sodium: 541mg
Carbohydrates 18g
Fiber: 2g
True carbohydrates:16g

Low-Carb Stuffing (Dressing)

It's Turkey Time Again!

I have heard many diabetics say they hate the holidays because they can't eat like everyone else and they feel left out.
So I searched for ways to make the foods we love to eat at THANKSGIVING and Christmas and found some great recipes for stuffing and other dishes we could enjoy. What I found may surprise you because we do NOT have to be left out, we just have to make our own and guess what, it taste just as good as the kind our grandmothers made. Starting with this low-carb stuffing all the way to making our own cranberry sauce.

Low-Carb Stuffing

* 1 loaf low carb stuffing bread (see recipe below) or low carb bread, crumbled or cut into cubes
* 1 large onion, chopped
* 6-7 cups chopped celery - about 2 small bunches
* 1 green Bell pepper, chopped
* 1 bunch parsley, chopped (about 2 cups)
* 4 teaspoons poultry seasoning
* 1/2 teaspoon pepper
* Salt - start with 1/2 teaspoon, or 1 Tbs chicken or turkey soup base (see below)
* 1 cup water or broth, plus more according to moisture needed
* 1 - 3 eggs if baking it, and if desired (nutritional info includes 1 egg)
* 1 Tbs. cooking oil

Preparation:

1) Make low-carb stuffing bread,(recipe below) or use about 1 - 1½ lb loaf of low-carb bread if you can find it. Different types of bread will bring different results, so you may have to adjust the amount of liquid, seasonings, etc. This recipe is based on the nutritional information below when using the homemade stuffing bread. In any case, allow the bread to dry out for awhile, either on the counter or in the oven on low heat. It doesn't have to be totally dry. You could even toast it.

2) Saute' onion, celery, and pepper until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings. Include about a Tbs of Better Than Bouillon Soup Base at this point.

3) Mix together the vegetables and the bread. Add a cup of broth or water, stir, and taste. Adjust seasoning and moisture. If you're going to stuff the poultry, leave it on the dry side because it will absorb a lot of juices during cooking. You can eat it just as it is, but if you bake it, the flavors will come together better. Adding egg will hold it together better if baking. You can add 2, or even three eggs. Mix well and bake at 350 F. for about half an hour, or until browned on top.

Low Carb Bread

This bread is great for stuffing.

You can slice this bread and eat it or use it to make your holiday stuffing.
Or double the recipe and make two loaves.

Ingredients:

* 2 1/2 cups almond meal
* 1/3 cup powdered egg whites
* 1 Tablespoon baking powder
* 1 Tablespoon poultry seasoning,(if using for stuffing)
* 1/2 teaspoon salt
* 1/2 cup (1 stick) melted butter
* 2 eggs
* 1/2 cup water
* 1 Tablespoon sugar substitute

Preparation:
Heat oven to 350 F.

Butter the bottom of a large loaf pan - if desired, line the bottom with parchment paper and butter or oil that as well.

1)In large bowl mix dry ingredient together (a whisk works well).

2) In medium bowl mix wet ingredients. Gradually add wet ingredients to dry mix and mix well.

3) Pour into greases loaf pan.

Bake for 35 to 45 minutes until top is lightly browned (if you insert a toothpick into the loaf and it comes out clean, you can remove it from the oven.)

When cool enough to handle, remove from pan and break into large chunks if using for stuffing. Let cool. At this point, leave it out to dry for a few hours, or put it in the oven on low heat. You can cut it into cubes first, if you'd like, or after it dries out a bit.

Use for low carb stuffing.

Key Lime Cheesecake

So many diabetics think they have to give up the foods they love but I say all we need to do is find a way to make them that wont harm us. So I am always searching for dessert recipes because that my friend is what we crave the most and I for one refuse to give up eating the foods I want. . While searching I found another low-carb cheesecake that has a nice citrus taste made with Key Limes and has a healthy crust. It's one you will be proud to serve your family and friends. You don't have to be a diabetic to enjoy this dessert.

Ingredients

* 1 or 2 tablespoon wheat germ
* 2 cups plus 1 tablespoon sugar substitute (recommended: Splenda)
* 16 ounces real cream cheese, room temperature ( Philadelphia brand has the less carbs)
* 1 cup sour cream
* 1 cup whole milk ricotta cheese
* 3/4 cup Key lime juice (fresh or bottled)
* 2 tablespoons no sugar added vanilla extract
* 1/4 cup hot water
* 2 limes, zested, divided
* 3 envelopes unflavored gelatin ( Knoxx brand)
* 3/4 cup boiling water
* Special Equipment: 10-inch pie plate or cake pan

Directions

Sprinkle the wheat germ and 1 tablespoon sugar substitute over the bottom of the pie plate to create a "faux" crust.

In the bowl of an electric mixer, beat the softened cream cheese, sour cream, ricotta cheese, lime juice, 2 cups sugar substitute, vanilla extract, 1/4 cup hot water, and zest of 1 lime on medium speed until well combined.

Using a fork to mix, thoroughly dissolve the 3 envelopes of gelatin in 3/4 cup boiling water. Do not let cool and move onto the next step immediately. (It is important that the water be boiling hot and that you mix the gelatin powder in quickly so it is completely dissolved. If not, you will have gummy bear-type lumps.) With the mixer on high and working very quickly so the gelatin does not set, blend the hot dissolved gelatin thoroughly into cheesecake mixture. Immediately pour mixture into the prepared pie pan and sprinkle with the zest of the other lime. Chill in the refrigerator for about 3 to 4 hours or until firm. Serve.

Hint: If you have any extra cheesecake mixture left over after filling the pie pan (I always do), put it in a pastry bag or heavy-duty plastic bag and put it in your freezer for about 7 to 10 minutes, just to firm it up a bit to the thickness of whipped cream. Then take it out and decorate the top of the Key Lime Cheesecake. (If it is in a plastic bag, snip the corner off.)

Nutritional Analysis
per serving
Calories 238
Fat 19 grams
Saturated Fat 13 grams
Carbohydrates 8 grams
Fiber 0 grams
Net Carbohydrates 8 grams

Rosemary Roasted Pork Tenderloin

As promised here is another pork recipe for those of you who are tired of chicken.
You might try this one in your crock pot but don't cook it too long as the tenderloin will fall apart when trying to slice.

Ingredients:

Cooking spray
2 pork tenderloins, about 2 pounds
3 tablespoons fresh rosemary, or about 1 tablespoon dried
1 tablespoon olive oil
2 cloves garlic, halved
salt and pepper to taste

Preparation:

Preheat oven to 400°.
Line a baking pan with foil, spray with cooking spray and place in oven.
Trim fat from pork tenderloins and butterfly the meat, cutting them nearly in half lengthwise.
Open the pork tenderloins and lay out, pounding to flatten with the palm of the hand or the bottom of a heavy skillet.
Chop rosemary if using fresh.
Rub pork tenderloins all over with cut sides of garlic halves then olive oil, then sprinkle rosemary on both sides.

Remove baking pan from the oven and place pork on hot tray. Return to oven and roast for about 20 minutes (about 155° to 160° internal temp). Remove and let stand 5 minutes, then slice.

Rosemary roasted pork tenderloin serves 4 to 6

Chamomile Tea

Chamomile tea is well known for its calming effects. But it can also help diabetics.
Studies show that chamomile can also suppress enzymes that are linked to an increased risk of complications commonly associated with diabetes, such as vision, kidney and nerve damage.So adding a cup or two of chamomile tea to your daily routine isn't a bad idea - whether you have diabetes or not. Try drinking it with or right after meals, as chamomile has also been shown to aid in digestion and prevent heartburn and flatulence.

This tasty drink also boasts many other health benefits: It eases menstrual cramps, improves anxiety and sleep and treats the common cold. New research suggests that chamomile tea may also help people with diabetes.

Lemon Pork Stir-Fry

Pork , The Other White Meat

I just received an e-mail from my diabetic friend, Rob. He said he was tired of eating chicken so I decided to post some PORK (the other white meat) recipes.

Lemon Pork Stir-Fry
Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.

Ingredients:

* 2 Tbs. soy sauce
* 1 tsp. sugar or Sugar substitute Splenda
* 1/4 tsp. five-spice powder, or an equal mixture of cinnamon, ground cloves, ground fennel seed, ground ginger and chili pepper
* 1+1/4 Lbs. boneless pork tenderloin chops, partially frozen, thinly sliced across the grain into bite size pieces
* 1/4 cup lemon juice
* 1/4 cup lemon zest, cut into slivers
* 2 Tbs. honey
* 1 Tbs. cornstarch
* 1/4 cup chopped walnuts
* 1 Tbs. vegetable oil
* 1 tsp. fresh ginger, grated

If you want more color just throw in some green and/or red bell peppers the last few minutes of cooking. Gives it a nice look and a crispy crunch.

Cooking Directions:

Combine soy sauce, sugar (Splenda) and five-spice powder in a mixing bowl.
Add pork to marinade. Toss to coat. Cover bowl and marinate in the refrigerator 30 minutes.
Combine lemon juice, zest, honey, and cornstarch in a jar with a tight-fitting lid. Shake vigorously.
Heat a wok or heavy nonstick skillet over high heat.
Add walnuts and stir constantly 1 minute until toasted.
Transfer to a bowl and set aside.
Add vegetable oil to wok or skillet.
Stir in ginger and saute 30 seconds.
(The next step may be done in batches.) Add pork and stir fry 3-4 minutes or until done. If working in batches, transfer pork to a platter.
Return pork to wok when all meat is cooked.
Stir in lemon juice and cornstarch until mixture begins to thicken and is bubbly. Remove from heat.
Stir in walnuts and serve.

Per Serving:
calories 319,
fat 12.2g,
calories from fat 34%,
protein 34.5g,
cholesterol 89.6mg,
dietary fiber 1.2g
Carbohydrates 14.4g (less if using sugar substitute)

Chicken Cordon Bleu

Is it any wonder this recipe will become your #1 when serving your family as well as your dinner guest! It is so delicious and economical, so staying on your diet and keeping to your budget is just one of the rewards you will receive, along with the compliments you get from your family and friends when they sit down to dine.Be prepared to share this tasty recipe with all as they are sure to ask for it..

Chicken Cordon Bleu

Servings:
Makes 4 servings (1 chicken breast each)

Ingredients;

PAM® Original No-Stick Cooking Spray
1 pound boneless skinless chicken breast halves (4 oz. each)
4 teaspoons Spicy Brown Mustard (optional)
4 slices (1 oz each) thin-sliced smoked ham
4 slices (1 oz each) reduced fat Swiss cheese
1/2 cup dry unseasoned bread crumbs (plain or seasoned)
2 teaspoons Italian seasoning
2 teaspoons dried parsley
1/3 cup Egg Beaters (or enough eggs to make 1/3 cup)

Directions
Preheat oven to 350°F. Spray 11x7-inch baking dish with cooking spray; set aside.
Pound each chicken breast with meat mallet to 1/2-inch thickness.
Spread each breast with 1 teaspoon mustard; top with 1 ham slice and 1 cheese slice.
Roll up to enclose filling; secure with wooden picks.

Combine bread crumbs, Italian seasoning and parsley in shallow dish.
Dip rolled chicken in Egg Beaters(or beaten eggs), then in bread crumb mixture, turning to evenly coat all sides.
Place in prepared baking dish.
Bake 25 minutes; cover loosely with foil.
Bake an additional 15 minutes, or until chicken is no longer pink in center and juices run clear.
Remove and discard wooden picks before serving.

Nutrition Facts

Amount per Serving

Calories334

Total fat 12g

Saturated fat 4g

Cholesterol 100MG

Sodium 640MG

Carbohydrate 13g
True carbs 12g

Dietary fiber 1g

Sugars 1g

Apple(sauce) Cheesecake

Try different types of crusts to reduce carbs even more.

Since I am a cheesecake lover I am always looking for healthy ways to make cheesecake and EAT it! This one can be made as is or with an almond or pecan crust to reduce the
carbs even more. This is good for a midday snack or for dessert.

Apple(sauce) Cheesecake

Makes 16 servings.

Ingredients:

1/2 cups graham cracker crumbs
1/4 cup stick butter or margarine, melted
2 tablespoons Equal® Spoonful* or Splenda

* May substitute 3 packets of sweetener

Directions:

1. Combine graham cracker crumbs, melted butter and 2 tablespoons sweetener.
2. Press mixture onto bottom and 1-inch up side of a 9-inch springform pan.
3. Bake in preheated 375°F oven 10 minutes.
4. Cool on wire rack while preparing cheesecake.

Cheesecake

Ingredients:

2 (8-ounce each) packages reduced fat cream cheese, softened
1 cup Equal® Spoonful** or Splenda
1+2/3 cups unsweetened applesauce
2 whole eggs
2 egg whites
2 tablespoons lemon juice
2 tablespoons cornstarch
3/4 teaspoon ground cinnamon
1/2 teaspoon apple pie spice
1 teaspoon vanilla extract
1 cup reduced fat sour cream

** May substitute 24 packets of sweetener

Directions:

1. Beat cream cheese and 1 cup sweetener in mixing bowl on medium speed of mixer until smooth and well combined.
2. Mix in applesauce, eggs, egg whites and lemon juice until blended.
3. Stir in cornstarch, cinnamon, apple pie spice and vanilla.
4. Fold in sour cream until combined. Pour cheesecake mixture over baked crust.
5. Bake in preheated oven 60 to 65 minutes or until center of cake is almost set. Cool on wire rack.
6. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.
7. Cover and refrigerate several hours or overnight before serving.
8. To serve, remove side of pan. Cut cake into wedges.

Nutritional Info (per serving):

Calories 171
Protein 5g
Carbohydrate 13g
Fat 11 g
Cholesterol 56mg
Sodium 154 mg

Apple Tart

This apple tart will please all your family members from 1 to 100

Apple Tart
(makes 12 servings)
Make the crust first

Pecan Tart Crust
Ingredients:

(Mix) 2/3 cup quick-cooking rolled oats
1/2 cup whole wheat flour
1/4 cup toasted ground pecans
Set aside
In a large bowl combine half of an
8 ounce package of cream cheese
2 Tbs.soften butter
Beat with mixer on medium to high for 30 seconds.

Add 2 Tbs. packed brown sugar
1 tsp. finely shredded orange peel
i/4 tsp. baking soda
1/8 tsp. salt
Beat until thoroughly mixed.
Beat in the oat mixture as much as you can.
Using a wooden spoon stir in any remaining oat mixture. Cover and chill until dough is easy to handle.

The Apple Tart filling
Ingredients

No-stick Cooking spray
1/2 of an 8 ounce package cream cheese
1/3 cup dairy sour cream
1 egg white
4 Tbs. Orange marmalade (no-sugar or low-sugar)(divided in half)
1/4 tsp. ground cardamom
2 medium cooking apples, cored and thinly sliced (1/8 inch thick)

Instructions:
Preheat oven to 375*F. Pat Pecan Tart crust dough evenly onto the bottom and up the sides of a lightly greased 9-inch tart pan with a removable bottom. Line pastry with a double thickness of foil
that has been coated with cooking spray. Bake for 4 minutes. Remove foil and bake for 3 minutes more.
Cool completely.
In a medium bowl combine cream cheese,sour cream, egg white, 2 Tbs.orange marmalade and cardamom, beat until smooth. Spread onto cooled crust.

Arrange apple slices in two concentric rings on top of cream cheese mixture in tart pan, overlapping slices slightly. Cover top with foil.
Bake for 35 minutes. Uncover and bake for 10 to 15 minutes more, until crust is golden brown and apple slices are tender.
Place the other 2 Tbs.orange marmalade in a small microwave safe bowl, cover, microwave on 50% power for about 10 seconds or until melted. Brush onto apples.... let cool

Now ENJOY

Nutrition values:Per serving.
153 calories,
9g fat,
21mg chol.
149mg sodium,
15g carbs,
2g fiber,
4g pro.
True carbs=13g

Baked Mac and Cheese

Great Tasting Old-Fashion Mac and Cheese

BAKED MACARONI & CHEESE

Makes 8 servings

3 eggs
8 oz cream cheese
1/2 cup butter
1/2 cup heavy cream
1 lb grated sharp Cheddar
1 lb grated Mozzarella
1 box Dreamfields brand low carb elbow macaroni

Preheat oven to 350°F. Prepare a 2 quart baking dish with spray oil. Cook Dreamfields pasta as directed on box, drain and set aside to cool slightly.

In a blender, combine eggs, cream cheese, butter and heavy cream until smooth. Fold this mixture into the cooked macaroni until well coated.

Place 1/2 cooked macaroni noodles evenly in baking dish. Top with mozzarella cheese. Add remaining macaroni and top with cheddar. Bake for 1 hour. The top layer of cheese should be browned slightly.

Net Carbs per serving = 8.34

TIP: Make it a meal by adding baked chicken, ham or turkey chunks, serve with a green salad topped with oil and (apple cider) vinegar. May add fruit to the salad or serve sliced fruit as a dessert. .

Fast and Easy Mac & Cheese

This is for those of us who are pressed for time....

When pressed for time but still want some tasty Mac and Cheese you can make it from the cheesy, double cheddar, smooth and creamy Ragu sauce found in most supermarkets. Just add a finishing touch with a light topping of bread crumbs mixed with some grated cheddar cheese and it will look and taste homemade.

Ingredients:

8 oz. Dreamfields Elbo Macaroni
1- 16 oz. jar Ragu Double Chedder sauce
1/4 cup Bread crumbs (can be purchased in store, or make your own**)
1/4 cup grated cheddar cheese (can be purchased in store, or grate your own)

Directions:

*Boil macaroni as instructed on package.
*Drain off water and put in baking dish.
*Stir in jar of Ragu Double Cheddar sauce.
*Mix bread crumbs and gratted cheddar cheese.
*Sprinkle mix on top then place in pre-heated oven (350*F)
until cheese is melted and top turns a golden brown.

** Tip: Make bread crumbs from toasted wheat bread
Place a couple of slices of wheat bread on center rack of oven while pre-heating to dry it out. Then place in toaster to brown. This will make it easier to crush into small crumbs.

Only 8g to 10g of carbs
depending on amount of bread crumbs you use.

Get creative with this recipe: Add one of these to your mac & cheese dish, or two, or more.

salsa,
dried tomatoes,
chilli tomatoes
ham
beef
broccoli

BEEF STROGANOFF

Try this in your slow cooker, low setting for 4 hours or until meat is tender.

BEEF STROGANOFF - LOW CARB

Serving Size : 4

Ingredient
-------- ------------ --------------------------------
1 1/2 lb beef tenderloin -- 750gr thin strips
2 tbsp all-purpose flour
2 tbsp butter
2 tbsp olive oil
1 1/2 cups beef bouillon
1/4 cup sour cream
2 tbsp tomato paste
1/2 tsp paprika
salt to taste

Dredge beef in flour. In a heavy skillet, melt butter with oil
Brown the beef (about 5 minutes). Slowly add bouillon to beef, stirring well.
Bring to a boil. Combine sour cream, tomato paste, paprika, and salt.
Slowly stir sour cream mixture into beef mixture.
Turn heat to low and bring to a bare simmer.
Cook 15-20 minutes, stirring frequently (never allow mixture to boil).

Per Serving
652 Calories;
55g Fat (76.5% calories from fat);
32g Protein;
6g Carbohydrate; (True carbs=5g)
1g Dietary Fiber;
143mg Cholesterol;

Shown served over Dreamfields pasta.
This adds 5g carbs per serving making it 10g per serving

Sugar by Any Other Name is Still Sugar

Sugar by Any Other Name

In chemistry, the ending "ose" indicates sugar; so beware of ---ose ingredients on food labels . Talbe sugar, the white granulated type, is known as sucrose. Here is a list of some of the other names of sugars you might encounter:

sucrose dextrose
fructose lactose
glucose maltose

"ose" sugars are pure carbs, thus 1 gram of sugar = 1 gram of carbohydrate = 4 calories.

Look for these other commonly used sugar-carbohydrate ingredients :

white and brown sugar succanat
turbinado demerrara
molasses corn syrup
maple syrup honey
barley syrup malt syrup
rice syrup cane juice and syrup
fruit juice concentrate**

**Beware of foods that boast no-added sugar, or sucrose-free. Read the label carefully; many foods such as jams and fruit drinks are sweetened with concentrated grape or apple juice, which are very sweet, high-fructose syrups, and yield the same carb and calorie count as sucrose (table sugar).

***Note that "sucralose" (Splenda) ends in ---ose, because it is made from sucrose sugar, but it is calorie and carb-free. Actually, you might want to think of it as ending in "lose" instead!!

Flourless Chocolate Cake

Is there anyone out there who doesn't like chocolate cake? If so I haven't met them yet! For those of us who thought we could never indulge in the pleasure of having a wedge of chocolate cake because we are diabetic or trying to lose weigh, this recipe is one we will treasure.
One of the best things about this flourless chocolate cake is how easy it is: You mix it all in the food processor or blender in about 5 minutes. It's especially good with some homemade whipped cream and a little sugar-free chocolate sauce dribbled on top!

Prep Time: 5 minutes
Cook Time: 30 minutes

Ingredients:

* 2 cups pecans
* 1/3 cup cocoa
* 1 t baking powder
* 1/4 teaspoon salt
* 4 eggs
* 1/2 cup (I stick) butter, melted
* 1 teaspoon vanilla
* 1/4 cup erythritol (optional)(see below)
* Artificial sweetener equivalent to 1 cup sugar
* 1/2 cup water

Preparation:
Heat oven to 350 F. Grease a 8" or 9" round pan or springform pan.

1. Process pecans in food processor - pulse until they are meal.

2. Add the rest of the dry ingredients and pulse again. (Note on erythritol: You can do this recipe with all artificial sweetener, but I've begun experimenting with partial erythritol, with success. I haven't tested all different combinations yet, though - it may be that more erythritol is even better.)

3. Add the wet ingredients and process until well-blended.

4) Pour into pan and bake. The exact time will vary with the pan. Start checking at about 25 minutes until toothpick inserted in center comes out clean.

5) Cut when cool. If desired, serve with homemade whipped cream and/or chocolate sauce.

Nutritional Information: Each of 8 servings has 2 grams of effective carbohydrate plus 4 grams of fiber, 6 grams of protein, and 334 calories.

*Erythritol is 60-70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, therefore unlikely to cause gastric side effects unlike other sugar alcohols. Does not have a laxative effect like other sugar alcohols.

Low-Fat Ratatouille Vegetable Recipe

After the movie "Ratatouille " that was about the "rat" who could cook I started receiving this question. What is Ratatouille and can diabetics eat it? There are many different recipes for Ratatouille but this one was the best for diabetics. It can be served plain or over pasta, potatoes, or roasted chicken. The one pictured is served over roasted rosmary potatoes. Remember to use the small red potatoes soaked and rinsed or pasta from Dreamfields if you use them with your stew..

* "rata" is slang from the French Army meaning "chunky stew"
* touiller, "to stir"

Low-Fat Ratatouille Vegetable Recipe

Ingredients

Servings: 6 | Prep time: 10 minutes

1 tbsp olive oil

1 cup chopped onion

2/3 cup finely chopped bell pepper

1 clove garlic, chopped

1 1/2 lb eggplant, peeled and cut in 1/2-inch cubes

1 lb zucchini, unpeeled and cut in 1/2-inch slices

1 tsp basil

1 tsp marjoram

3 medium tomatoes, peeled and quartered

1/2 tsp salt

1/4 tsp pepper

2 tbsp Parmesan cheese

Cooking Methods

1. Heat the oil in a large skillet and saute the onion, bell pepper and garlic for 3-4 minutes.
2. Add all remaining ingredients except the Parmesan cheese, cover and cook over medium heat, for about 10 minutes, stirring occasionally.
3. Garnish with Parmesan cheese to serve.

Oven Roasted Rosemary Potatoes

12 - 15 sm. red or new potatoes, scrubbed & cut in half
1/4 c. olive oil
1 clove minced garlic (optional)
3 tsp. chopped fresh rosemary
Salt & pepper to taste

Add olive oil to a pan large enough to hold potatoes in one layer. Add potatoes and garlic and toss to coat. Add rosemary, salt and pepper. Bake at 400 degrees for 40 minutes until tender.

TIP: Soak cut potatoes in warm water for 15 minutes then rinse until water is clear. This removes some of the starch (which turns to sugar) from the potatoes so diabetics can enjoy this recipe.

"Rice" Pudding

"Where's the Rice?"

This recipe doesn't really have any rice in it, but it still taste like rice pudding.
Isn't it wonderful what we can do with cauliflower? Try this just once and see
what your family says about it. I bet they like it just as much as the real thing.

Ingredients:

* 1/2 cup finely grated (riced) RAW cauliflower
* 1/2 cup Splenda
* 1/4 cup Brown Sugar Twin
* 4 oz. cream cheese
* 2 egg yolks
* 1 cup heavy whipping cream
* 1 teaspoon vanilla extract
* 1/2 teaspoon nutmeg
* 1/8 teaspoon ground cloves
* 1/4 teaspoon cinnamon (option)

Mix 1/4 cup of cream with sweeteners, extracts, spices, and cauliflower. Heat in microwave for 1 1/2 minutes. Let stand for 15 minutes. Beat egg yolks with 1/4 cup of cream; set aside. Pour remainder of cream in sauce pan, add cream cheese and cook on medium heat, stirring constantly, until thickened. Add cauliflower mixture and egg mixture to pan and stir to rethicken. Pour into 4 small ramekins or pudding dishes and refrigerate 1-3 hours. Serve and enjoy!

Makes 4 servings. 5 net grams of carbohydrate per serving.

Pumpkin Cranberry Bread

Delicious and Healthy

Ingredients:

* 1+1/2 cups all-purpose flour
* 1+1/2 cups whole wheat flour.
* 1 tablespoon plus 2 teaspoons pumpkin pie spice
* 2 teaspoons baking soda
* 1 1/2 teaspoons salt
* 3 cups baking Splenda
* 1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin
* 4 large eggs
* 1 cup vegetable oil
* 1/2 cup orange juice or water
* 1 cup dried, fresh or frozen **cranberries

Directions:

PREHEAT oven to 350° F. Grease and flour two 9 x 5-inch loaf pans.

COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries. Spoon batter into prepared loaf pans.

BAKE for 60 to 65 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely.

Recipe makes two loaves.

FOR THREE 8 x 4-INCH LOAF PANS:
PREPARE as above. Bake for 55 to 60 minutes.

FOR FIVE OR SIX 5 x 3-INCH MINI-LOAF PANS:
PREPARE as above. Bake for 50 to 55 minutes.

** You can try other fruits with this recipe. Get creative, mix in some nuts or mix in another fruit.

I can't find the correct amount of carbs for this recipe because I have adapted it so diabetics can have a slice of this tasty bread. Try not to eat more than one 1/4 inch slice at a time so as not to raise your blood sugar. One slice is probably less than 15 g of carbs.

Coffee: To Drink or Not to Drink?

Most recently, coffee has been praised as a health drink because it is a great source of disease-fighting antioxidants, mostly those called quinines. Most of the negative effects of coffee are due to the caffeine content of coffee, but even caffeine in moderation has some positive effects.

Coffee contains hundreds of compounds, many of which have been poorly studied. Because of this, Vanderbilt University opened the Vanderbilt Institute for Coffee Studies (ICS) in the late 90s, funded by a grant from coffee-producing countries, and has subsequently received support from the International Coffee Organization and from USA corporations, including Starbucks. Their mission includes investigating the health effects of coffee consumption. For more information and their latest research findings, visit the ICS website at: http://www.vanderbilt.edu/ics/.

Studies have shown that coffee may boost athletic performance, reduce cavities, help relieve headaches, improve moods and reduce the risk of some cancers, type II diabetes, cirrhosis of the liver, gall stones and Parkinson's disease.

But because caffeine is a drug, it can be abused and may interfere with a good night's sleep. And excessive amounts may cause jitteriness and nervousness and cause withdrawal symptoms when discontinued.

And although black coffee is calorie-free, the calories can add up with all the extras. For example, a Starbucks's short (8oz.) caffe latte made with skim milk contains only 68 calories but a venti (24 oz.) mocha frappuccino contains a whopping 500 calories, enough to cause you to gain a pound every week if you drink one daily.

According to the National Institutes of Health (NIH), moderate caffeine intake is not associated with any health risk. Three 8 oz cups of coffee (about 250 mg.) per day is considered a moderate amount of coffee. Ten 8 oz. cups per day is considered excessive.

Pregnant women and people with coronary heart disease or peptic ulcers may be advised by their health care providers to restrict or avoid using caffeine and many drugs interact with caffeine. Check with your pharmacist about potential interactions with caffeine whenever you take medications.

Ahaaa, now we can relax with that hot cup of java, it may do us a wonder of good.

Mini Mushroom-&-Sausage Quiches

Mini Mushroom-&-Sausage Quiches

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory.
Small and satisfying, they're also a good finger food for your next cocktail party.

Ingredients:

* 8 ounces turkey breakfast sausage , removed from casing and crumbled into small pieces
* 1 teaspoon extra-virgin olive oil
* 8 ounces mushrooms , sliced
* 1/4 cup sliced scallions
* 1/4 cup shredded Swiss cheese
* 1 teaspoon freshly ground pepper
* 5 eggs
* 3 egg whites
* 1 cup milk

Preparation:

Position rack in center of oven; preheat to 325°F.
Coat a nonstick muffin tin generously with cooking spray (see Tip).

Heat a large nonstick skillet over medium-high heat.
Add sausage and cook until golden brown, 6 to 8 minutes.
Transfer to a bowl to cool.
Add oil to the pan.
Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes.
Transfer mushrooms to the bowl with the sausage.
Let cool for 5 minutes.
Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl.
Divide the egg mixture evenly among the prepared muffin cups.
Sprinkle a heaping tablespoon of the sausage mixture into each cup.

Bake until the tops are just beginning to brown, 25 minutes.
Let cool on a wire rack for 5 minutes.
Place a rack on top of the pan, flip it over and turn the quiches out onto the rack.
Turn upright and let cool completely.

Tip:
A good-quality nonstick mini-muffin tin works best for this recipe.
If you don't have one, line a regular muffin tin with foil baking cups.

Nutritional Information:
Per quiche
Calories 90 kcal
Carbohydrates 3 g
Dietary Fiber 0 g
Fat 5 g
Saturated Fat 2 g
Protein 9 g
Potassium 108 mg
Sodium 217 mg
Cholesterol 105 mg

Light Lemon Sauce with Herbs

A mixture of parsley, chervil, tarragon and chives, is a classic combo in French cooking. The herbs give this simple sauce, which is similar to hollandaise, a delightful lift.

Ingredients:

* 1/3 cup reduced-fat mayonnaise
* 1/3 cup reduced-sodium chicken broth
* 1 tablespoon Dijon mustard
* 1 tablespoon extra-virgin olive oil
* 1 tablespoon lemon juice juice
* 2 teaspoons chopped fresh parsley
* 2 teaspoons chopped fresh tarragon
* 2 teaspoons chopped fresh chives
* 2 teaspoons chopped fresh chervil (see Tip)
* Freshly ground pepper to taste

Preparation:

1. Place mayonnaise in a small saucepan. Gradually add broth, whisking until smooth. Heat over medium-low heat, whisking constantly, until heated through but not bubbling, about 2 minutes. Remove from heat and stir in mustard, oil, lemon juice, parsley, tarragon, chives, chervil and pepper. Serve warm.

Tip: If you don't have fresh chervil, use more fresh parsley instead.

Nutritional Information:
Per tablespoon

Calories 25
Carbohydrates 2 g
Fat 2 g
Potassium 8 mg
Sodium 98 mg

Healthy Poato Salad

Low carb but still delicious

Diabetics have been avoiding potato salad because they thought they couldn't eat
potatoes. But this potato salad is not a high carb dish. You can even reduce the carbs a littel more if you let the potatoes soak to get more of the starch out of then.
After cutting up the potatoes cover them with warm water and let them soak for about 10 minutes. Rinse and drain until water is clear. the small red skin potatoes have less carbs than Idaho (brown skin)potatoes so I suggest you use them for this recipe. By the way you can use Dreamfields macaroni instead of potatoes for a great tasting low carb Macaroni Salad

Servings: 4 | Preparation time: 15 minutes

Ingredients

2 medium or 4 small red skin potatoes, peeled and cubes

1 hard-cooked egg, sliced

1/4 cup chopped celery

1/4 cup chopped bell pepper

1/4 cup chopped onion

2 tbsp chopped pimento

1 tbsp mustard

4 tbsp lite mayonnaise

1 small apple diced (option)

Cooking Methods

1. Cook the potatoes in boiling water for 8-10 minutes until tender but still firm.
2. Drain and cool. Mix all ingredients together and chill before serving.

Nutrition

Calories 133

Calories from Fat 55

Total Fat 6g

Saturated Fat 1g

Cholesterol 59 mg

Sodium 183 mg

Carbohydrate 15g

Dietary Fiber 2g

True carb 13g

Pumpkin Cookies

Healthy and Delicious

Children as well as adults will love these spicy Pumpkin cookies.
They wont even know that they are good for their body. One bite
and they are hooked on these tasty treats.The beta-carotene is a
great cancer fighter.

Ingredients

2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree (See Ingredient notes)
3/4 cup packed light brown sugar or 1/3 cup *Splenda Sugar Blend for Baking (see Ingredient notes)
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1 cup raisins

Cooking Instructions

1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

**Ingredient Notes: As you might suspect from its orange color, pumpkin puree is an excellent source of beta carotene.

*Substituting with Splenda: For nonbaking recipes, use Splenda Granular (boxed, not in a packet). For baking, use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup.

When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

Nutritional Information per Serving
Calories 68
Carbohydrates 12g
Fat 2g
Saturated fat 0
Mono unsaturated fat 1g
Protein 1g
Cholesterol 12g
Fiber 1g
Potassium 76g

Blueberry Muffins

Warm and healthy muffins are soooo good on a cold winter morning

Muffins, Muffins, Muffins...Yes you can eat them!
Yumm,,,,,And they taste soooo good when eaten still warm from the oven?
Here are my favorites for you to try. I try to use the original recipe whenever
possible. But if you want to lower the carb count more you can by using Splenda
instead of sugar and substituting part of the flour with whole wheat, almond or soy flour.
Muffins may not rise as high when using any substitute....

Blueberry Muffins

Servings: 12
Preparation Time: 10 min.
Cooking Time: 15 min.

Ingredients:

* 1 egg
* 2 cup buttermilk baking mix
* 1/4 cup sugar (or Baking Splenda)
* 2/3 cup milk
* 2 Tbs. vegetable oil, or butter, melted
* 1 cup fresh blueberries

Cooking Directions:

Preheat oven to 400° F.
Grease bottoms only of 12 medium muffin cups, or line with paper baking cups.
Place egg in a bowl and beat slightly.
Stir in remaining ingredients, except blueberries, just until moistened.
Fold blueberries into batter.
Divide batter evenly among cups.
Bake 15-18 minutes, until golden brown.

Nutrients
Calories 142
Protein 2.6g
Carbohydrates 19.2g (less when using Splenda)
Dietary Fiber 0.7g
True carbs 18.5

Blackberry muffins

Give them something warm and delicious this Sunday morning

Blackberry Muffins

Servings: 12
Preparation Time: 15 min.
Cooking Time: 25 min.

Ingredients:

* 2 cup all purpose flour (can substitute half with whole wheat flour)
* 1 Tbs. baking powder
* 1/2 tsp. salt (necessary)
* 1/2 cup sugar (less carbs if you use baking Splenda)
* 1 egg, lightly beaten
* 1/2 cup lowfat milk
* 1/4 cup unsalted butter, melted
* 1 cup Driscoll's blackberries

Cooking Directions:

Preheat oven to 375° F.
Butter 12 muffin tins or line with paper muffin liners.
Set aside 1/4 cup flour.
Combine remaining flour, baking powder, salt and sugar in a mixing bowl.
Stir in remaining ingredients, except berries, just enough to dampen flour.
Do not over mix.
Mixture should be lumpy.
Sprinkle reserved flour over berries and gently stir into batter.
Fill each muffin tin 2/3 full.
Bake 25 minutes or until tester comes out clean when inserted in center.

Nutrients
Calories 155
Protein 3.0g
Carbohydrates 26.1g
Dietary Fiber 1.2g
True carbs 24.8g

7 Herbs that help lower blood sugar

7 Herbs that help lower blood sugar

fenugreek.
gymnema sylvestre,
Konjac mannan
nopal cactus (a.k.a. the prickly pear cactus)
Banana leaf extract
Bitter melon
Cinnamon

Pumpkin Pie with Pecan Crust

A low-carb Pumpkin pie

With the holidays near we are all looking forward to the great feast with the savory, tasty, golden brown, baked, turkey and all the trimmings. But did you know we can now eat some pumpkin pie with our guest without any worries of our blood sugar.

Low-carb Pumpkin Pie

Ingredients
Praline Crust:

* 2 tablespoons hot melted butter
* 1/2 cup finely chopped pecans
* 1/2 cup sugar substitute (Splenda)
* 1/8 teaspoon salt
* 1/8 teaspoon ground cinnamon
See TIP

Pie Filling:

* 1 (15-ounce) can no sugar added pumpkin filling
* 3/4 cup sugar substitute (Splenda)
* 1 tablespoon plus a dash pumpkin pie spice
* 1 & 1/4 cups heavy cream
* 4 eggs

Directions

Preheat oven to 350 degrees F.

Make the crust: Mix all crust ingredients together in a small bowl. While mixture is still warm from the butter, press it evenly into the bottom of a deep-dish pie pan. Bake for about 5 minutes, or until browned. Remove piecrust from oven.

Preheat oven to 425 degrees F.

Make the filling: Place all filling ingredients in a medium bowl and mix well with a wire whisk. Pour filling into prebaked piecrust. Bake for 15 minutes and then reduce the oven temperature to 350 degrees F. Continue to bake for an additional 50 to 55 minutes. To test for doneness, stick a toothpick in the center; if it comes out clean, the pie is done.

Cool and then chill before serving. To serve, top each slice with a dollop of low carb whipped cream.

Heres how to make your own whipped cream
Low Carb Fresh Whipped Cream:

1 cup heavy cream

1/3 cup sugar substitute (Splenda)

1 teaspoon no sugar added vanilla extract
With an electric mixer on high, whip the heavy cream just until frothy. Then add in the sugar substitute and vanilla extract and continue to whip on high until peaks form. Be careful not to over-whip, or cream will break. Transfer to a pastry bag or just spoon onto pie.

Nutrition per serving

Calories 241
Fat 24 g
Saturated Fat 12 g
Carbohydrates 7 g
Fiber 1g
True carbs=6g

TIP: Try making the crust from almonds if you don't like the pecans or just to make the carb count a little lower.

Alcohol and Blood Sugar

With the Holidays right around the corner our mind turns to wines and spicy egg nog laced with alcohol.
When choosing what to drink, you should keep in mind that alcohol has a lowering effect on your blood sugar. Alcohol can make your blood sugar drop with little warning, and that could be dangerous. You should speak with your doctor before you drink any alcoholic beverage. Ask about the effect it will have on your medication, if you are taking any. And please remember to never drink any beverages that have alcohol on an empty stomach.

Can an Apple a day keep the doctor away?

Believe it or not but that old saying might be the truth and not just a myth..........
With just 80 calories apiece, apples are packed with vitamins that offer antioxidants protection. They're also high in fiber, which helps to slow glucose absorption. Apples are more nutritious when eaten out of hand, but they're also beneficial when baked into your favorite dish. Eating an apple a day can do wonders for your health not to mention the good they do for your gum's and teeth. They also curb your urge to eat something sweet. Now that we know how good the apple is for our body maybe it would be a good idea to eat more. With that said here are some tasty recipes to try. Enjoy!

Apple-Pecan Custard

Great healthy after school snack for the kids ,too.

**Ingredients:

Nonstick cooking spray
1/2 cup unsweetened applesauce
1/3 cup milk
1 egg, slightly beaten
3Tbs. packed brown sugar substitute (Splenda)
1Tbs. butter,melted
1/2 tsp. vanilla
1/2 tsp. maple flavoring
3/4 cup chopped cooking apples (about 1 small apple)
1/3 cup rolled oats
2Tbs. chopped Pecans, toasted (see tip ****)
4 Tbs. whipped cream (see tip ***)

Instructions:

Preheat oven to 375*F. Lightly coat four 6-ounce ramekins with cooking spray. (Or use paper cups in a muffin pan). Place ramekins in a 15x10x1 inch pan.
In a medium bowl, combine applesauce, milk ,egg, brown sugar substitute, butter,vanilla, and maple flavoring. Stir in apple pieces and oats.
Divide evenly among ramekins. Bake about 25 minutes or until a knife inserted near center comes out clean. Cool. Sprinkle with pecans.

Makes about four 4+ounce servings.

nutrition, per serving
Calories 115,
fat 2g
chol. 8mg
sodium 63mg
carbs 13g
fiber 2g
pro.2g
True carbs=11g

**Tip: Double the recipe for 8 or triple for 12
***Tip: You can put a dollop of whipped cream on top to dress it up for a fancy dessert. Or use Splenda powdered sugar.
****Tip: You can use almonds in place of pecans.

Old-Fashion Fried Pies

Just like granny used to make!

Remember the delicious fried fruit pies your Grandmother made ?...Well you can still eat them
and they are so simple to make it will surprise you!
Can be used as breakfast, snack or dessert.

You can use the sugar free pie filling found in most stores or make your own.

Ingredients:

Low-carb tortilla (4 to 6 inch round)
can of sugar free fruit pie filling
cinnamon (option)
butter

Spread 1 teaspoon of butter on tortilla
add 1 to 1 1/2 tablespoons of fruit pie filling on one side
Sprinkle with cinnamon (if using apple pie filling)
Fold and mash edges with fork to close.
Fry in butter on medium heat until brown, turn and fry on other side until brown.
Serve warm.

Tortilla has 5 g carbs
filling has around 2 g carbs

One serving is about 7 g of carbs depending on amount of filling used in tortilla.

You can add 1 tablespoon of whipped topping if you like but this will increase your carb count, depending on what kind of topping you use.
OR sprinkle with Splenda powder sugar.

To make your own filling: Cook sliced apples (cherries, peaches, apricots) in buter and Splenda sweetener until tender. Add cinnamon if using apples.
Then prepare as above.

TIP: Cinnamon is known to help reduce blood sugar.

Baked Apple Frittata

Good anytime,

butter-flavored cooking spray
1 1/2 cups (360 ml) egg substitute
1/3 cup (80 ml) low fat (1%) milk
1/4 cup (35 g) unbleached all-purpose flour
2 large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1 tablespoon (15 g) packed light brown sugar
1 tablespoon (15 ml) fresh thyme leaves

Preheat oven to 425°F (220°C), Gas Mark 7. Lightly coat a 3-quart ovenproof pan with cooking spray.
In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan.
Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter and bake until frittata is puffed, golden brown, and set in center when pan is gently shaken, 8 to 10 minutes. Cut into wedges to serve.

TIP: Reduce the carbs more by using Splenda brown or white sugar substitute.

Per serving: 155 calories, 11 g protein, 1 g total fat, 27 g carbohydrates, 3 g dietary fiber, 1 mg cholesterol, 199 mg sodium
Diabetic exchanges: 1 very lean protein, 2 carbohydrate (1 bread/starch, 1 fruit)

Fiber, Fiber, Fiber

Just how much do you need?

FIBER will lower your risk of diabetes, heart disease and constipation.

What is fiber? Why do you need it?

Officially, fiber is a type of carbohydrate that the body can't digest.
Fiber basically makes you feel full and keeps you full for a longer period of time which means you don't eat as much. Fiber does not have calories so diets high in fiber tend to be low in calories.

You should try to eat at least 8 grams of fiber for breakfast, 8 grams of fiber for lunch and 8 to 10 grams of fiber for dinner. I also recommend snacking on fiber foods throughout the day and shoot for a goal of 3 to 5 grams of fiber per snack time. Your overall goal should be about 30 to 40 grams of fiber or more, every day.

A good breakfast item with lots of fiber is whole unprocessed oatmeal... I'm not talking about that instant stuff. Other good sources include high-fiber bread (at least 3 grams of fiber per slice), and other whole grains like English muffins or pita bread. I recommend getting pita breads and English muffins with at least 5 grams of fiber. Multi-grain or whole wheat.

Also good sources are whole fruits or vegetables, and flour tortillas with at least 5 grams of fiber per tortilla.

I have seen tortillas with as much as 20 grams of fiber. This seems like a bit much but it's not. A great way to start your day is with a breakfast wrap made with some eggs,cheese and ham wraped in a high fiber tortilla.

Why do you need fiber?
Everyone needs fiber...it is what your body uses to move waste from the body.
Easiely and regurally. A clean inner body is a healthier body.

How much fiber do you need?
For adults, 30 to 40 grams a day is ideal.
For children the general rule is to take their age and add 5 to get the total number of fiber grams per day. For instance, my 6 year old grandson should get at least 11 grams of fiber a day.

You can get 10 grams of fiber from a tasty stir-fry of broccoli, spinach, cauliflower, onions, mushrooms, carrots... and any other high fiber veggie you like! Toss in some chicken or shrimp and you'll have a good meal.

BUT don't forget the water...Fiber without water is like a cork in a wine bottle...You could get clogged up like your sewer line does sometimes. Eating a high-fiber diet with plenty of drinking water will keep you regular and feeling full without all the unnecessary calories.

Since the holidays are around the corner it is crucial you watch what you eat and get plenty of fiber and water.

1 SKILLET CHICKEN PARMESAN

Serves 6, Prep time:10 min., Cook time:15-20 min.

Using prepared spaghetti sauce makes this dish fast and easy. I use a spaghetti sauce that has no added sugar that can be found in almost every super market.

Ingredients

1 egg

1 tsp milk

3/4 cup grated Parmesan cheese

6 boneless, skinles thin sliced chicken breast fillets

2 Tbls. oil

1 jar spaghetti sauce (no added sugar)

6 slices provolone or mozzarella cheese

Fresh chopped Italian parsley (option)

Instructions

Beat egg in bowl with milk.

Dip each piece of chicken in egg mix then in Parmesan cheese, coating well.

Heat oil in large skillet over medium-high heat.

Cook chicken in skillet for about 5 minutes on each side or until done and golden brown. Remove from skillet.

Wipe remaining oil from skillet.

Pour spaghetti sauce into skillet.

Add chicken in single layer.

Spoon sauce over chicken then top each with a slice of mozzarella or provolone cheese or both.

Cover and heat over medium heat until sauce is bubbly and cheese is melted

Garnish with parsley

Only 8 grams of carbs.

Tip: To make it a meal serve with a salad and Dreamfields spaghetti...this will make it about 12 to 16 grams of carbs depending on the salad dressing.

Salmon and Asparagus

Fast, Easy and Delicious

1 pound fresh asparagus spears, cut into 2-inch pieces
1-1/2 teaspoons extra virgin olive oil
Course sea salt and freshly ground pepper to taste
1 pound fresh or frozen salmon fillets with skin
1 teaspoon finely shredded lemon peel
1 teaspoon snipped fresh parsley

Directions
1. Place two (1 large and 1 medium) cast-iron skillets or oven-safe heavy skillets in a cold oven;
heat oven to 450 degrees F.
In a medium bowl combine asparagus and 1/2 teaspoon olive oil;
sprinkle with salt and pepper.
Brush the remaining1 teaspoon of olive oil on both sides of fish; sprinkle lightly
with salt and pepper.

2. Carefully remove hot skillets from oven. Place fish, skin side down, in the large skillet.
Place asparagus in medium skillet. Return skillets to oven.
Bake for 12 minutes, or until fish flakes easily when tested with a fork and asparagus is crisp-tender.

3. To serve, sprinkle fish with lemon peel and parsley.

Under 1 g of carbs.

Why You should NEVER skip a meal...

Eat to lose weight

Not eating isn't a good solution to blood sugar concerns. In fact, if you don't give your body the calories it needs, you can easily wind up actually storing fat.

Sound crazy? Here's how it works: When you deprive your body of food it goes into "starvation mode." Your metabolism slows down and your body stores fuel in the form of fat, because it's not getting the regular intake of food it is used to.

Fat Double Whammy

Can't seem to exercise off the fat from your hips or belly? New research reveals that the body can only burn "old" fat if it senses that "new fat" is being eaten. In other words, when you go on a severely low-fat diet, your body hoards the fat it has, as if it thinks you are trying to starve it of one of the building blocks of life. So it becomes harder and harder to lose fat-this is the real reason why many diets and exercise programs don't make you slimmer.

If you exercise and eat plenty of good fats at the same time-olive oil, coconut oil, flax seed, fish oil-your body will
cooperate and let you burn off those unwanted inches. This is a very new discovery!

"Many people actually start losing weight-unwanted body fat-when they get off deprivation diets."

No-Flour Chocolate Chip & Pecan Cookies

Cookies are now on our "can eat" list.

Whoopee we can now enjoy our own Chocolate chip cookies.

Ingredients:

2 egg whites
2/3 cup sugar substitute
dash of salt
1 teaspoon vanilla extract
1 cup finely chopped pecans
1/4 cup dark semi sweet chocolate chips

Instructions:

Preheat oven to 350 degrees.
Beat egg whites until they become foamy.
Slowly add sugar substitute and continue beating well.
Add salt and vanilla and stir.
Add pecans and chocolate chips and stir.
Cover cookie sheet with foil and grease.

Drop by teaspoonfuls onto cookie sheet.
Put in oven and turn oven off.
Leave overnight in oven.
In the morning serve and enjoy!

Yummy Old-Fashion Fudge

Who said Diabetics can't eat candy?

Just because we have heard that diabetics can't eat candy doesn't mean it's true.
We all need a little sweets in our life and this recipe is one we can all savor. Not only is it good but it will bring back memories of when we would hang around in the kitchen to lick the spoon and bowl. No mixer used here! Just like granny, we do the work...

Makes about 1 1/4 pounds or 32 squares.

Ingredients:

Butter

2 cups sugar (see tip)

3/4 cup half-and-half or light cream

2 oz. unsweetened chocolate,cut up

1 tsp. light-colored corn syrup

1/8 tsp. salt

2 tbsp. butter

1 tsp. vanilla

1/2 cup chopped nuts toasted (optional)

Instructions:

Line a 9x5x3 inch loaf pan with foil,extending foil over edges of pan. Butter the foil, set pan aside.

Butter the sides of a heavy 2 quart saucepan. In saucepan combine sugar, half-and-half, chocolate, corn syrup, and salt.
Cook and stir over medium high heat until mixture boils. Clip a candy thermometer to side of pan.
Reduce heat to medium-low, continue boiling at a moderate, steady rate, stirring frequently, until thermometer reaches 236* F,(soft ball stage) for 20 to 25 minutes.
Remove saucepan from heat. Add the 2 tablespoon of butter and the vanilla, but DO NOT STIR.
Cool, without stirring, until the thermometer registers 110* F (about an hour)

Remove the thermometer from saucepan. Beat mixture vigorously with a clean wooden spoon just until fudge begins to thicken, add nuts. Continue heating until fudge becomes very thick and starts to lose its gloss.(6 to 8 minutes)

Spread fudge into prepared pan, immediately. Score into squares while fudge is still warm. When fudge sets lift from pan with foil.. Cut fudge into squares using scored lines.
Will keep up to a week in covered container.

Nutrition values, per piece: calories 71, 2g total fat, 4 mg chol., 20 mg sodium,
13g carbs.,0g fiber, 0g protein

TIP: To reduce the carbs to a lower count use Splenda instead of sugar.
TIP 2: For the nuts use roasted almond slivers.

The Miracle NUT!

The Incredible, Edible Almond

The next time you get an urge to snack try eating a handful of this Miracle Nut: The Almond
Your body will be very grateful you did!

Almonds are high in protein. One ounce contains 12% of our daily protein needs. Because almonds are a plant food, they contain no cholesterol.

Almonds contain generous amounts of vitamin E, considered a powerful antioxidant with cancer-fighting qualities. They're also high in magnesium, containing even more than spinach.

Almonds are abundant in phosphorus, which is good for bones and teeth. One ounce (28 g) contains 143 mg of phosphorus. They also contain potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins thiamin and riboflavin.

Almonds are higher in calcium than all other nuts. One ounce of raw blanched almonds contains 66 mg calcium. One ounce of almonds, approximately 20 to 25, has as much calcium as 1/4 cup (59 ml) of milk.

Almonds are also higher in fiber than any other nut. One ounce of blanched almonds contains 1.5 g fiber. Unblanched almonds are nearly double the fiber as blanched. If you are pregnant, almonds can be a nutritious way of preventing certain birth defects because of their high folic acid content.

Although almonds, like all nuts, are high in fat, they are very low in saturated fat. One ounce (28 g) contains 15 g fat with only 1 g saturated. Most of the fat in almonds is monounsaturated, considered beneficial fat.

Almonds slow absorption of carbohydrates in the body, which may help management of diabetes. In addition to lowering cholesterol levels and reducing the risk of coronary heart disease, researchers at the University of Toronto are finding that eating almonds may reduce the impact carbohydrate- rich food has on blood sugar levels. Preliminary data highlight that eating almonds along with carbohydrate-rich foods creates a slower rise in blood sugar, which may increase satiety and help to keep insulin levels from fluctuating too dramatically. More research into the effects of almonds on diabetes management and blood sugar levels is planned.

Learn more about Almonds at:
http://www.almondsarein.com/

Eat Tart Cherries to reduce your blood sugar

Tart Bing Cherries and dark Grapes are great snack fruits

Okay, You had a great meal and for a while you were feeling great. Then for some reason you got an urge to eat again but you know if you do it will not be such a good thing because your blood sugar hasn't returned back to normal yet. Well if George Washington had known what we know today he wouldn't have been so fast chopping down that cherry tree. He would have nurtured it and ate these delicious fruits that may be of a great help in lowering total cholesterol, lowering blood sugar, less fat storage in the liver, lowering oxidative stress and increased production of a molecule that helps the body handle fat and sugar.
So go ahead and grab a handful of these tart bing cherries and satisfy that urge to eat. It may even help lower your blood sugar faster. And the taste is
so good. Tart Bing Cherries and dark grapes make a great snack to hold us over to the next meal and we can eat them without feeling any guilt because we know they will help us control our blood sugar.

Crock-Pot (Slow-cooker) recipes

Enjoy your summer...let your crock-pot do the cooking while you play.

OK, OK, I'll admit I'm lazy but who isn't when the hot days of summer are approaching? I want to be out doing things not cooped up in some hot kitchen every night trying to get a decent meal on the table. So I have put my crock-pot to work so I wont have to worry about what's for dinner every night. Throughout this lens you will find lots of crock-pot recipes and I add more when I find one that we (diabetics) can eat. I hope you enjoy them as much as I do.

Spiced Chicken and Vegetable Soup

Ingredients:

1 pound skinless, boneless chicken thighs or breast
1 1/2 cups frozen whole kernel corn (see tip)
3/4 cup chopped red-skinned potato (1 large)
1/2 cup chopped onion (1 medium)
1/2 cup chopped celery (1 stalk)
3 tablespoons Dijon-style mustard (optional)
1/4 teaspoon black pepper
1/8 teaspoon garlic powder(optional)
2 1/2 cups vegetable juice
1 14-ounce can reduced-sodium chicken broth

Instructions:

Cut chicken into small bite-size pieces.

In a 3 1/2- or 4-quart slow cooker combine chicken, corn, potato, onion,
celery, mustard, pepper, and garlic powder.
Pour vegetable juice and chicken broth over mixture in cooker.
Gently stir once.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat
setting for 4 to 5 hours.

Big Smile Tips:
1. To lower the carbohydrates substitute another vegetable for the corn
and/or the potatoe e.g, squash, carrots, cabbage, turnip,
or any low carb vegetable of your liking.

2. Soak cut potatoes in water for 15 minutes or more to get rid of the starch.
Rinse until water is clear.

Serves 6

Carbohydrate: 21g

Crock-pot Italian Chicken Parmesan

Add a salad and a side dish for one great meal

When you have other fun things to do you can always count on your crock-pot to do the cooking while you are away from home. So go enjoy the nice warm days of spring. Your family wont even know that you didn't spend hours making this great tasting chicken. If you don't tell I certainly wont.

Time to Prepare: 15 minutes
Time to Cook: 8 hours
Number of servings: 8

Ingredients:

2 pounds boneless skinless chicken breasts

2 cans undrained 14.5 oz can diced tomatoes

1 cup sliced mushrooms

1 tsp thyme

1 tsp oregano

1 tsp parsley flakes

1 tsp basil

4 cloves minced garlic

1 tbsp minced onion

3/4 cup white wine

1 8 ounce can tomato sauce

1 16 ounce package firm noodles

2 cups shredded parmesan cheese (or less, adjust to your taste)

Instructions:

Spray crockpot with cooking spray.
Place chicken in crockpot.
Pour 2 cans of diced tomatoes over chicken.
Spread mushrooms evenly over all.
In a small bowl, combine remaining ingredients, pour over chicken and mushrooms.
Cover and cook on low 8 hours or high 4 hours.
Cook noodles as directed.
Shred chicken, stir noodles into crockpot, serve sprinkled with Parmesan cheese.

Notes: To keep our blood sugar from spiking use Dreamfields pasta.
You will find a coupon for $1.00 off above in the introduction.

Crock-pot Bar-B-Q Ribs

Easy, fall-off the bone ribs

Ingredients:

3 lbs pork (or beef) ribs
salt
pepper
1 jar barbecue sauce (or your own home-made)
1 onion, diced

Directions:

Dice up the onion, add to crock pot.
Rub the ribs with salt and pepper, add to crock pot.
Dump Bar-B-Q sauce on top.
Cook on low setting for 8-10 hours.

Tip: Be careful when removing from cooker the meat will FALL OFF THE BONE!
Use a low-carb B-B-Q Sauce to lower the carbs. This recipe is using regular B-B-Q Sauce, i.e., Masterpiece.

Look for the recipe for oven fries on this lens, they sure taste good with these ribs.

Carbs per serving: 18.7
I reduce the carbs by making my own Bar-b-q sauce and leaving out the sugar. You can adapt your favorite recipe by substituting the sugar with an artificial sweetener like Splenda or Altern.

Easy Oven Fries

These easy oven fries go well with your crock-pot ribs.

Try these easy oven fries with your special herbs or seasoning. It easy to change the taste to just the way you and your family like them.

INGREDIENTS:

* nonstick vegetable oil cooking spray
* 4-5 large baking potatoes cut into 1/4 strips (see Tip)
* seasoning blend, your choice

PREPARATION:

Preheat oven to 450°.
Spray cookie sheet with nonstick spray.
Toss potatoes with seasoning choice. Put on a baking sheet and bake for 20 to 30 minutes, turning every 10 minutes so they brown evenly.

Tip: To lower the carbs slice red potatoes into shoestring thickness and soak in warm water for 15 minutes then rinse until water is clear to get rid of some of the starch.
This is another recipe that I did not put a carb count on because I don't know what type of potatoes you will use. But remember the starch in potatoes is what turns into sugar after eating so go light on the serving.

Crock-Pot Poached Salmon

So easy and tasty you'll want to serve this often

I have heard so many people say "I don't like Salmon", then when they get a taste of salmon cooked like this they soon change their mind and start eating more of it. Not only is it healthy it is sooo easy and fast to fix. Look for more Salmon recipes on this lens.

Ingredients:

1 1/4 lb salmon fillet
1 tsp chopped chives
1/2 cup chopped celery
1 bay leaf
1/4 tsp onion powder
1/2 tsp salt
1/2 cup apple juice (see note)
1/2 cup water
1 Tbs lemon juice

Instructions:

Lay salmon fillets in crockpot.
Sprinkle chives, celery and bay leaf beside salmon.
Stir remaining ingredients together in bowl. Pour over salmon.
Cover and cook on Low for 3-4 hours or on High for 2 hours.
Cook until salmon flakes with fork. Discard bay leaf.

Tip: Wild samon is the best type of salmon to eat.
Wild Salmon is a great source of Omega 3 Oils,
eating 2 to 3 servings a week is good for the heart.

Note:
Since different brands of apple juice have different amounts of carbs you will
have to check which one is best for you. This is where the carbs will be coming from
in this recipe. If you omit the apple juice the carb count will only be a trace amount,
not enough to count.

Crock Pot Savory Rosemary Chicken

Easy to make Crock Pot recipe

Ingredients:

Chicken (breasts, legs, thighs, whole, any type you want)
1/2 cup Vermouth (dry)
Sprig of Rosemary
Salt & Pepper

Cooking Instructions:
Salt & pepper your chicken to taste, place in crock pot & pour vermouth over.
Place sprig of Rosemary on top. Turn on LOW for 5-8 hours.

Serving Suggestions:
This chicken is good served with brown rice and green beans
You don't need much Vermouth, just for flavor, the chicken will cook in any amount.

:) Tip:
You can use frozen chicken. To get the golden look just pop the chicken under the broiler for a few minutes.

Carbohydrates= trace amount, not enough to count

Crock Pot Pepperoncini Pot Roast

Add a low-carb veggie or two and make this a meal.

Ingredients:

5 lbs Roast
24-oz. jar of Greek salad peppers (pepperoncini)
Garlic (see tip)

Instructions:

Place the roast into Crock Pot.
Dump entire jar of peppers and liquid over it.
Cook all day on low, about 10 hours or 5 to 6 hours on high

;) Tips:
1. Original recipe calls for garlic slivers in slits in roast
but you can use chopped garlic.

2. If you use the 32 oz. jar of peppers you get lots more gravy and yummy peppers!

3. The vinegar in the peppers breaks down the fibers in the meat
so you can use the cheapest cuts and it will still be tender.

Serves: 10
Carbohydrates Per Serving: 3g

Lowering glucose tip:
Apple Cider Vinegar helps lower blood sugar and helps you to lose weight.
2 teaspoons of ACV in a glass of water in the morning and at night
is the recommended dosage.

Crock-pot Lasagna

Yes, it is just as good as when baked in an oven.

Lasagna in a crock-pot? Yes, and it is just as tasty as when baked in the oven. I told you earlier that I was not the type of person to spend time in the kitchen if I could help it. I love to eat but my time outside or doing other things has helped me to adapt lots of my favorite recipes to cooking them in my crock-pot. It not only frees me from working in the kitchen it also helps save money by NOT using my oven.

Crock-pot Lasagna

Time to Prepare: 20-25 minutes
Time to Cook: 6-8 hours on low
Number of servings: 6

Ingredients:

1 I/2 lbs Italian (turkey, chicken, or beef) sausage
2 medium chopped onion
1 large 29 oz jar spaghetti sauce
2 tsp Italian seasoning mix
1/2 tsp oregano
1 tbsp minced onion
1/4 tsp dried thyme
1 15 ounce container part skim ricotta cheese
1 cup shredded parmesan cheese
3 cups shredded mozzarella cheese
12 uncooked lasagna noodles

Instructions:
Spray slow cooker with cooking spray.
In large skillet, cook sausage and onion over medium heat until sausage is no longer pink.
Drain. Add sauce and seasonings, mix well, reduce heat to low.
In bowl, combine ricotta cheese, parmesan cheese, and 2 cups of the mozzarella cheese.
Spoon 1/4 of sausage mixture into slow cooker, top with noodles, broken to fit.
Top with half of cheese mixture, then 1/4 sausage mixture and noodles.
Make another layer of cheese, sausage, and noodles, then finish with remaining sausage mixture.
Cover and cook on low 6-8 hours (high 3-4 hours).
Sprinkle with remaining mozzarella cheese, cover and cook 15 minutes until cheese is melted.

Notes: Once again we use Dreamfields pasta to keep our blood sugar from spiking...
Get your $1.00 off coupon above in the introduction.

Notice: I did not put a carb count with this recipe because it would not always be the same. It depends on what type or brand of spaghetti sauce you use as well as the meat and pasta.

Got a Chocoate Craving?

The right chocolate may even be good for you!

Chocolate and Diabetes

Craving chocolate, but not sure if you should indulge? The American Diabetes Association says it's OK to give into temptation every once in a while even if you are diabetic. Consider these healthier ways to satisfy your taste for this treat without sabotaging your blood sugar control. Dark or bitter chocolate is a better option than milk chocolate, which is higher in dairy fat. The ADA also suggests low-fat frozen yogurt or chocolate graham crackers. Angel food cake, strawberries and chocolate syrup are a good option as well: The syrup contains sugar, but it is almost fat free, which the ADA says is actually the worst part of most candies for diabetics. When enjoying an occasional chocolate treat, be sure to count it as a carbohydrate in your dietary plan. Sometimes one little square of simi-sweet chocolate melting slowly in your mouth will get rid of this craving.

Crock -Pot Vegetable Soup

Use any vegatables you like that are low in carbohydrates

Ingredients:

16 oz bag of frozen mixed vegetables(green beans, green peas, carrots, corn)

3/4 cup chopped red-skinned potato(1 large)(see tip)

1/2 cup chopped onion (1 medium)

1/2 cup chopped celery (1 stalk)

1/4 teaspoon black pepper

2 1/2 cups vegetable juice

1 14-ounce can reduced-sodium chicken broth

Instructions:

In a 3 1/2- or 4-quart slow cooker combine all ingredients. Gently stir once.

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

:) Tips:
To lower the carbohydrates: Soak cut potatoes in water for 15 minutes or more to get rid of the starch.
Rinse until water is clear.

Serves 6

Carbohydrate: 15 g

Artichoke, Spinach and Ham Deviled Eggs

For a quick snack or for parties

These deviled eggs are just what you need when you feel that little hunger twinge coming on or you can serve them at your next party. Your guest will be asking for this quick and delicious recipe so be prepared...don't say I didn't warn you!

Ingredients:

4 Hard-cooked eggs, peeled

1/3 Cup spinach and artichoke dip

2Tbsp. garlic and herb spreadable cheese

1 Slice Virginia ham, finely chopped

Paprika (optional)

Fresh chopped chives (optional)

Hot pepper sauce (optional)

Instructions

Cut eggs in half crosswise (not lengthwise as commonly instructed for deviled eggs) to produce 2 round halves. Trim a little off the more pointed end of each half so that they will sit flat on serving dish.

Carefully remove yolks from egg halves and mash in a bowl with a fork.
Add dip, cheese and hot pepper sauce, if desired; mix until smooth.

Add chopped ham and stir until well combined.
Spoon mixture evenly into egg whites.

Garnish with paprika and chives, if desired.
Cover and refrigerate until ready to serve.
Serve chilled.

Nutrition Facts
Serving Size 2 halves
Amount Per Serving

Calories 162
Fiber 1g
Calories From Fat 107
Sugars 2g
Total Fat 12g
Protein 10g
Saturated Fat 5g
Carbohydrates 4g
Cholesterol 248mg
Potassium
Sodium 300mg
Sodium Extra 13mg
True carbs=3g

Olive Garden Italian dressing.

So good you don't need crackers or bread

Use this dressing on your favorite salad mix.

Make your salad a meal by adding some grilled chicken or shrimp.

I love eating out, especially at the Olive Garden. The one thing I like is their great tasting garden salad. The tangy Italian dressing is awesome. It took me over a month of asking to get their famous Italian Dressing recipe.
Here it is for all of you Olive Garden fans.

Pour this dressing on your salad then toss lightly just before serving.
It seems to taste better if left sitting over night so the flavors can mingle.

1/2 cup white or red wine vinegar
1/3 cup water
1/3 cup vegetable oil or olive oil
1/4 cup light corn syrup
2 1/2 tablespoons grated Romano cheese
2 tablespoons dry pectin (used to thicken jelly)
2 tablespoons beaten egg or egg substitute
1 1/4 tsp. salt
1 tsp. lemon juice
1/2 teaspoons minced fresh garlic or 1 tsp. garlic powder
1/4 teaspoons dried parsley flakes
pinch of oregano
pinch of crushed red pepper flakes, or to taste

Combine all of the ingredients with a mixer on medium speed for 30 seconds -Or- in a blender on low speed for 30 seconds -Or- use a wand mixer on low speed for 30 seconds. Chill at least 1 hour.

Yes, there are a few carbs in this dressing but it's such a small amount we can't even count them, but to be on the safe side when counting your daily intake of carbs add 1 if you eat a big helping of this salad dressing on your salad.

Frappuccino--- NO It's not Starbucks!

Great healthy drink to start a busy day. Recipe donated from friend at Mylot

Frappuccino (mocha/coffee)

In blender:

Add Ice, 1 cup of ice cubes(depending on size)

1Tbs. of Splenda (or your favorite sweetener)

1 Tbs of pure cocoa

2 tsp. of vanilla extract (or sugar free vanilla syrup)

1/4 cup of fresh brewed strong coffee

the secret ingredient TOFU about 1/5 of a 14oz pkg.

1 Tbs. of ground flaxseed or(flaxseed oil).

Blend on high.

Enjoy!!

By the way, the whole drink has only 2 carbs.

Quick Low-Carb Snack Ideas

Try one of these when you feel the urge to eat....

1. Sliced turkey breast, roast beef, chicken breast or ham wrapped around celery sticks

2. Sliced avocado salad dressed with olive oil and a teaspoon of balsamic vinegar

3. Quarter-cup roasted almonds

4. Cup of roasted peanuts in the shell

5. Four large boiled shrimp with sugar-free cocktail sauce

6. Two cups sugar-free gelatin topped with whipped cream

7. Hard-boiled eggs

8. Half an apple (cut-up into 4 slices) with 1 tbs Peanut Butter

9. One small banana or 1/2 large banana

10. One cup popcorn

11. 1/2 cup raw broccoli with 2 tbs ranch dressing

12. 1/2 cup raw carrots with 2 tbs ranch dressing

13. 12 cherries

14. 1/2 cup cottage cheese

15 One cup cubed watermelon

Pinwheel Appetizers

Can be used for Appetizers or Snack

These delicious appetizers can be made way ahead;
the longer they sit in the refrigerator, the more the flavors will blend.

Yield: 36 servings
Serving size: 1 pinwheel appetizer

Ingredients:

3 cups cooked brown wild rice

1 package (8 ounces) nonfat cream cheese

1/3 cup grated Parmesan cheese

1 teaspoon dried parsley flakes

1/2 teaspoon garlic powder

1/2 teaspoon Dijon-style mustard

2 to 3 drops hot pepper sauce (optional)

3 (12-inch) soft flour tortillas (low-carb)

2-1/2 ounces thinly sliced corned beef

9 fresh spinach leaves

Instructions:

1. Combine cooked wild rice, cream cheese, Parmesan cheese, parsley, garlic powder, mustard, and pepper sauce. Spread evenly over tortillas, leaving 1/2-inch border on one side of each tortilla.

2. Place a single layer of corned beef over the rice and cheese mixture. Top with layer of spinach. Roll each tortilla tightly toward 1/2-inch border. Moisten border of tortilla with water; press to seal roll.

3. Wrap tightly in plastic wrap. Refrigerate several hours or overnight. Cut into 1-inch slices to serve.

Calories 37
Calories from fat 21%
Total fat 1 g
Saturated fat <1 g
Cholesterol 4 mg
Carbohydrates 5 g
Fiber <1 g
Protein 2 g
Sodium 91 mg

Min-Burgers

Serve as appitizer or Snack

Yield: 16 servings
Serving size: 1 mini burger

Ingridents

1 pound ground chicken

1/4 cup Italian-style dry bread crumbs

1/4 cup chili sauce

1 egg white

1 tablespoon white Worcestershire sauce

2 teaspoons Dijon mustard

1/2 teaspoon dried thyme

1/4 teaspoon garlic powder

32 thin slices plum tomatoes (about 3 medium)

1/2 cup sweet onion slices (about 1 small)

16 slices cocktail rye or pumpernickel bread

Mustard (optional)

Pickle slices (optional)

Snipped chives or green onion tops (optional)

Instructions

1. Preheat oven to 350°F. Combine chicken, bread crumbs, chili sauce, egg white, Worcestershire sauce, mustard, thyme, and garlic powder in medium bowl. Form mixture into 16 patties.

2. Place patties in 15x10-inch jelly-roll pan. Bake, uncovered, 10 to 15 minutes or until patties are no longer pink in center.

3. Place 2 tomato slices and 1 onion slice on each bread slice. Top each with 1 patty; add dollops of mustard, pickle slices, and chives, if desired.

Calories 74
Total fat 2 g
Saturated fat 1 g
Cholesterol 14 mg
Carbohydrates 7 g
Fiber 1 g
Protein 6 g
Sodium 149 mg
True carbs=6g

Spicy Hot Chicken Tenders

Great Appitizer or Snack

Yield: 10 servings
Serving size: about 2 chicken tenders
plus 1-1/2 tablespoons dipping sauce

Ingredients

3 tablespoons Louisiana-style hot sauce

1/2 teaspoon paprika

1/4 teaspoon ground red pepper

1 pound chicken tenders

1/2 cup fat-free blue cheese dressing

1/4 cup reduced-fat sour cream

2 tablespoons crumbled blue cheese

1 medium green or red bell pepper, cut lengthwise into 1/2-inch strips

Instructions

1. Combine hot sauce, paprika, and ground red pepper in small bowl; brush on all surfaces of chicken. Place chicken in greased 11x7-inch baking dish. Cover; marinate in refrigerator 30 minutes.

2. Preheat oven to 375°F.

3. Bake, uncovered, about 15 minutes or until chicken is no longer pink in center.

4. Combine blue cheese dressing, sour cream, and blue cheese in small serving bowl. Serve dip with chicken and bell pepper.

Note: With just a few easy changes, this favorite appetizer is updated to fit into today's healthy eating plan. Chicken tenders are marinated in hot sauce and then baked, rather than fried, in this low-fat version. Cool off these spicy chicken chunks by dunking them in the low-fat blue cheese dressing.

Calories 83
Total fat 2 g
Saturated fat 1 g
Cholesterol 27 mg
Carbohydrates 5 g
Fiber N/A
Protein 9 g
Sodium 180 mg

Cheesy Pecan/(Walnut) Quesadillas

Start to finish: 15 minutes, Makes 4 servings

3oz Brie cheese, chopped (about 1/4 cup)
(2) 8 to 9 inch flour tortillas
2 Tablespoons toasted chopped pecans (or walnuts)
2 Tablespoons snipped fresh Italian parsley
Dairy sour cream

Sprinkle cheese over half of each tortilla. Top with nuts and parsley. Fold tortilla in half, pressing gently.In a lightly greased 10 inch skillet or on greased griddle cook quesadillas over medium heat 2 to 3 minutes or until lightly browned, turning once. Cut into wedges. Serve with sour cream.

Nutrition facts per serving: 170 calories, 12g total fat, 27mg chol., 202mg sodium, 9g carbs., 0g fiber, 6g protein

TIP: reduce the carbs more by using Tam-X-ico's(brand name)low carb tortillas, only 5g carbs each.

Cheese Puffs

Prep time: 30 minutes, Bake time: 12 minutes, Makes: 32 Puffs

(1) 3oz pkg. cream cheese, softened
1 egg yolk
1 teaspoon lemon juice
1 teaspoon snipped fresh chives
1/2 cup shredded white cheddar cheese (2 oz)
2 slices bacon, crisp-cooked, drained and crumbled
(1) 17 1/4 oz pkg. (2 sheets) frozen puff pastry,thawed
Dash black pepper
Milk

Preheat oven to 400 degrees F. For filling, in a small mixing bowl combine cream cheese, egg yolk, lemon juice, chives, and black pepper. Beat with mixer on med. speed until nearly smooth. Stir in cheddar cheese and bacon.
On a lightly floured surface, roll one of the pastry sheets to a 12 inch square. Cut into 16 - 3 inch squares. Top each square with about 1 teaspoon of the filling. Brush edges with milk. Fold in half diagonally. Seal edges by pressing with tines of fork. Place on ungreased baking sheet. Repete with remaining pastry sheet and filling. Bake for 12 to 15 minutes or until golden brown. Serve warm.

Nutrition Facts per serving: 87 calories, 7g total fat, 12 mg chol., 83mg sodium, 6g carbo. 0g fiber,
1g protein

Creamy Cheese Spread

Start to finish 15 minutes, Makes 10 servings

2 cups shredded brick cheese (8 oz)
(1) 8oz tub cream cheese with chives and onion
1/2 teaspoon bottled hot pepper sauce
Party rye bread, Pumpernickle bread, crisp crackers or bagel chips

Bring cheeses to room temperature. In a medium bowl beat the cheeses and hot pepper sauce with mixer on medium speed until mixture is nearly smooth. Serve with bread, crackers or bagel chips.

Nutrition facts per serving
94 calories, 6g total fat, 18 mg chlo., 154mg sodium, 5g carbs, 1g fiber, 3g protein
True 4g carbs

Stuffed Celery Bites

Start to finish 30 minutes, Makes 8 servings

Nonstick cooking spray
2 Tablespoons pine nuts
1 clove garlic, minced (optional)
8 stalks of celery, washed and dried
(1) 8oz tub cream cheese
1/4 cup shredded Italian cheese blend (about 1 oz)
2 Tablespoons dry-roasted shelled sunflower seeds

Lightly coat a skillet with nonstick cooking spray.
Add pine nuts and garlic. Cook over medium heat for 3 to 5 minutes or until nuts are golden brown, stirring frequently. Set aside.
Remove tops and wide base from celery. Using a vegetable peeler, remove two thin strips from the rounded side of the celery. Creating a flat surface.
In a small bowl stir together the cream cheese and Italian cheese blend. Spread or spoon cheese mixture into celery. Cut each filled stalk of celery into 2 inch pieces, Sprinkle half the pieces with the pine nut mix and half with sunflower seeds.

Nutrition facts per serving: 132 calories, 13g total fat, 31mg chol.,152mg sodium, 3g carbs, 1g fiber,
4g protein True carb count 2g carbs.

TIP: for fast bites use crunchy peanut butter in celery

Artichoke Dip with Pretzels

Start to finish 10 minutes, Makes 40 servings

(1) 14oz can artichoke hearts,drained and finely chopped
(1) 8oz carton dairy sour cream
1/2 cup bottled chunky blue cheese salad dressing
1/4 cup snipped chives or finely chopped green onion tops
Large pretzel sticks or rods, small pretzel knots or Melba toast rounds

In a medium bowl stir together the artichoke hearts, sour cream, salad dressing and chives(or onion tops)
Transfer to serving bowl. Serve with pretzels or melba toast for dipping.

Nutrition facts per serving
31 calories, 3g total fat, 4mg chol.,56mg sodium,
1g carbs, 0g fiber, 1g protein

Fresh Fruit Dip

Start To Finish 15 Minutes, Makes 6 Servings

(1) 8oz. carton vanilla low-fat yogurt

1/4 cup unsweetened applesauce

1/8 tsp. ground cinnamon, nuteg, or ginger

3 cups assorted fresh fruit such as pineapple chunks, strawberries, apple slices, and/or peach slices

In a small bowl stir together the yogurt, apple sauce and cinnamon. To serve, spear fruit with decorative picks and dip into yogurt mixture.

Nutrition facts per serving:
27 calories, 0g total fat, 1mg cholesterol, 9mg sodium, 6g carbohydrates,, 0g fiber, 1g protein

Onion Dip

Prep time = 15 minutes, cook time = 21 minutes, makes 8 servings

2 cups onions, peeled, halved and coarsly chopped.
(about 1+ 1/3lbs.)
1/2 teaspoon salt
2 Tablespoons cooking oil
2 teaspoons snipped fresh sage
1/3 cup dairy sour cream
2 Tablespoons grated Parmesan cheese
2 Tablespoons finely chopped red onion
Potato chips or American cracker bread broken into serving size pieces.

In large skillet cook the 2 cups of onions and salt in hot oil, uncovered, over medium-low heat about 20 minutes or until very soft and slightly browned, stirring occasionally.
Stir in sage, Cook 1 minute more. Remove from heat; stir in sour cream and Parmesan cheese. Transfer to serving dish. Sprinkle with red onions. Serve with potato chips or cracker bread.

Nutrition Facts per serving: 69 calories, 6g total fat, 5mg chol., 174 sodium, 4g carbohydrates,1g fiber, 1g protein True carbos=3g

Spinach Artichoke Dip

Prep Time: 20 Minutes Makes:4 cups Servings: 16 quarter-cup appetizer portions

One (16 ounces) package chopped frozen spinach
One (9 ounces) package frozen artichoke hearts, thawed
8 ounces 1/3 less fat plain cream cheese
8 ounces fat-free plain cream cheese
1/4 teaspoon salt
1/2 cup finely grated Parmesan cheese
1/4 cup plain bread crumbs
1 tablespoon balsamic vinegar
1-1/2 teaspoons garlic powder
1/4 teaspoon freshly ground black pepper
1 cup (8 ounces) Homemade Vanilla Glucerna® Shake

Directions:

1. Preheat the oven to 350 degrees F. Lightly mist a shallow ovenproof dish with nonstick vegetable oil spray.

2. Place the spinach in a microwave-safe container. Microwave the spinach on high for 1 to 2 minutes. Allow spinach to cool for several minutes. Place the cooled spinach in several layers of paper towels or a clean cotton towel and squeeze out the water.

3. Transfer the spinach to a cutting board and chop finely. Place the artichokes in several layers of paper towels or a clean cotton towel and squeeze out the water. Transfer the artichoke pieces to a cutting board and chop coarsely.

4. In the bowl of an electric mixer, combine the cream cheese, salt, Parmesan cheese, bread crumbs, vinegar, garlic powder, and pepper, and mix on medium speed until smooth. Reduce the speed to low and slowly pour in the Glucerna Shake. Add the spinach and artichoke and fold in by hand.

5. Spoon the mixture into the prepared pan, cover with parchment paper and then a piece of aluminum foil, and bake for 40 minutes.

6. Serve warm with raw vegetables such as zucchini sticks, red pepper strips cut 1-1/2 inches wide, broccoli, and toasted pita chips.

Carb Choices

1/2 Carb Choice

Diabetes Exchanges

1/2 starch, 1 lean meat, 1/2 fat

Nutrition Facts:

Amount Per Serving

Calories 90 %Daily Value*
Calories from Fat 40

Total Fat 4.5g 7%
Saturated Fat 2.5g 13%
Cholesterol 15mg 5%
Sodium 340mg 14%
Total Carbohydrate 7g 2%
Dietary Fiber 2g 7%
Sugars 1g
Protein 7g

Quinoa

Clockwise from top left: Red quinoa, barley, white quinoa and millet are good true whole grains to work into your diet.

QUINOA (keen-wah) This is a small, round, quick-cooking grain somewhat similar in color to sesame seeds. It's nutritional and an excellent source of low GI carbs, fiber and protein. It is rich in B vitamins and minerals including iron, phosphorus, magnesium and zinc. You can also buy quinoa flakes and quinoa flour, but GI of these products has not yet been published. But we're still looking...

Basic Recipe for Quinoa

This light and wholesome grain may be prepared quickly and easily with this basic method.

2 cups water
1 cup quinoa
Place quinoa and water in a 1 1/2 quart saucepan and
bring to a boil.
Reduce to a simmer, cover, and cook until all of the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated.

Tip: It is important to rinse quinoa thoroughly before cooking. The grains have a bitter-tasting coating designed by nature to discourage hungry hordes of birds.

* Substitute quinoa for rice, couscous, cracked wheat or barley in soups, stuffed vegetables, salads, stews and even in a 'rice' pudding.

* For a richer flavour, toast quinoa (but don't let it burn) in a dry pan for a minute or two before cooking.

GI= 51
Makes 3 cups.
Learn more about diabetes and the GI diet at
Living with Type 2 Diabetes

Quinoa a Tasty Hot Breakfast Cereal

Hot Breakfast Cereal

Bring 2 cups water to a boil, add 1 cup quinoa, reduce heat, simmer 5 minutes.
Add 1/2 cup thinly sliced apples, 1/3 cup raisins, 1/2 tsp cinnamon and simmer until water is absorbed.
Serve with milk or cream and sweeten to taste with honey or brown sugar.

Tip: Use Splenda in place of honey or sugar.

Breakfast Quinoa

Try with different fruits or with cinnamon

1 cup cooked quinoa (see cooking instructions above)
1/2 cup milk or vanilla soy milk
2 Tbsp. chopped pecans
2 Tbsp. chopped dried dates
2 Tbsp. dried cranberries
1-2 tsp maple syrup

Put quinoa in a microwaveable bowl and add milk or soy milk.
Microwave on high for 2-3 minutes or until hot.
Top with fruit and nuts, and drizzle with maple syrup to taste.
Tip: Quinoa has a sweet, nutty taste, and if you use flavored soy milk, you may not need the full amount of maple syrup for flavouring.

Tomato & Ham Breakfast Melt

Easy to prepare Prep time 15 min. Makes 1 serving

High Fiber | Low Cholesterol | High Calcium | Healthy Weight

Use thin sliced whole wheat bread to reduce the carbohydrates even more.

2 slices thin multigrain bread, toasted
4 thin slices tomato
4 thin slices ham
2 slices reduced-fat Cheddar cheese

Top toasted bread with tomato, ham and cheese. Toast in a toaster oven or under the broiler until the cheese is melted.

NUTRITION INFORMATION: Per serving: 299 calories; 10 g fat; 48 mg cholesterol; 25 g carbohydrate; 31 g protein; 7 g fiber; 1,129 mg sodium; 522 mg potassium. Nutrition bonus: Calcium (30% daily value), Selenium (25% dv), Zinc (24% dv), Vitamin C (20% dv), Magnesium (17% dv), Iron & Vitamin A (15% dv).
18 g true carbohydrates

Tip: If you want you can add 1 fried egg after toasting.

Easy Breakfast Bake (crowd size)

Good enough for the whole family & friends

Ringing the breakfast bell has never been easier! Enjoy all the traditional tastes of breakfast in one easy pie.

Prep Time:20 min
Start to Finish:1 hr 10 min
Makes 12 servings

2 packages (12 oz each) bulk pork sausage
1 medium bell pepper, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
3 cups frozen hash brown potatoes
2 cups shredded Cheddar cheese (8 oz)
1 cup Original Bisquick® mix
2 cups milk
1/4 teaspoon pepper
4 eggs

1. Heat oven to 400ºF. Grease rectangular baking dish, 13x9x2 inches. Cook sausage, bell pepper and onion in 10-inch skillet over medium heat, stirring occasionally, until sausage is no longer pink; drain. Stir together sausage mixture, potatoes and 1 1/2 cups of the cheese in baking dish.
2. Stir Bisquick mix, milk, pepper and eggs until blended. Pour into baking dish.
3. Bake uncovered 40 to 45 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes.
High Altitude (3500-6500 ft) No changes.

Nutrition Information:

1 Serving: Calories 300; Total Fat 18g Cholesterol 115mg; Sodium 490mg; Total Carbohydrate 20g (Dietary Fiber 1g, Sugars 4g); Protein 15g Percent Daily Value*: Vitamin A 8%; Vitamin C 10%; Calcium 20%; Iron 6% Exchanges: 1 1/2

Do-Ahead Breakfast Bake

So good the entire family will like this.

This is a weekend favorite--ham, potatoes, cheese and eggs combined in a simple, yet company-good casserole.

Prep Time:10 min
Start to Finish:4 hr 55 min
Makes:12 servings

1 cup diced fully cooked ham (6 ounces)
2 packages Betty Crocker® hash brown potatoes
1 medium green bell pepper, chopped (1 cup)
1 tablespoon instant chopped onion
2 cups shredded Cheddar cheese (8 ounces)
1 cup Original Bisquick® mix
3 cups milk
1/2 teaspoon pepper
4 eggs

1. Heat oven to 375ºF. Grease rectangular baking dish, 13x9x2 inches.
2. Layer ham, potatoes, bell pepper, onion and 1 cup of the cheese in baking dish. Stir Bisquick mix, milk, pepper and eggs until blended. Pour into baking dish; sprinkle with remaining cheese. Cover and refrigerate at least 4 hours but no longer than 24 hours.
3. Bake uncovered 30 to 35 minutes or until light golden brown around edges and cheese is melted. Let stand 10 minutes.

Nutrition Information:

1 Serving: Calories 240 Total Fat 12 g Cholesterol 105 mg; Sodium 620 mg; Total Carbohydrate 19 g (Dietary Fiber 1 g); Protein 14 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 10 %; Calcium 20 %; Iron 6 % Exchanges: 1 Starch; 1/2 Milk; 1 Medium-Fat Meat; 1 Fat

Apple Orange Syrup (makes 8 servings)

Ready in 5 minutes,

INGREDIENTS
1 tablespoon cornstarch
1 cup apple juice
1/3 cup orange juice
DIRECTIONS
In a saucepan, stir cornstarch and juices until smooth.
Bring to a boil; boil and stir for 2 minutes.

Nutritional Analysis: One serving (2 tablespoons) equals 23 calories,
trace fat (0 saturated fat), 0 cholesterol, 1 mg sodium, 6 g carbohydrate,
0 fiber, trace protein. Diabetic Exchanges: 1/2 fruit.

Multi-Grain Waffles

TOTAL TIME: 45 minutes, Makes 8 servings, 2 waffles each

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.

EASE OF PREPARATION: Moderate

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
1/4 cup packed brown sugar(or use Splenda brown sugar sub.)
1 tablespoon canola oil
2 teaspoons vanilla extract

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

NUTRITION INFORMATION: Per serving: 188 calories; 4 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 30 g carbohydrate; 8 g protein; 3 g fiber; 328 mg sodium.
Nutrition bonus: 144 mg calcium (14% dv).
2 Carbohydrate Servings
True carbs: 27g
Reduce carbs even more ...use Splenda brown sugar substitute

MAKE AHEAD TIP: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Tostada Waffles

Prep time:10 min. ,Start to finish 15 min. 10 servings (2 each)

Cross the border to a new waffle! Topped with tostado fixin's, these waffles can be served morning, noon or night.

2 cups Original Bisquick® mix
1 1/3 cups milk
2 tablespoons vegetable oil
1 egg
1 can (4.5 ounces) Old El Paso® chopped green chiles, drained
1 teaspoon chili powder
1 pound lean ground beef
1 envelope (1.25 ounces) Old El Paso® taco seasoning mix
6 cups finely shredded lettuce
1 cup shredded Cheddar cheese (4 ounces)
2 medium tomatoes, chopped (1 1/2 cups)
1 1/2 cups sour cream
2 medium green onion, sliced (2 tablespoons)

1. Heat waffle iron; grease with shortening if necessary (or spray with cooking spray before heating). Stir Bisquick, milk, oil and egg in large bowl until blended. Stir in chilies and chili powder.
2. Pour about 1/2 cup batter onto center of hot waffle iron. (Waffle irons vary in size; check manufacturer's directions for recommended amount of batter.) Close lid of waffle iron. Bake about 5 minutes until steaming stops and waffle is golden brown. Carefully remove waffle. Repeat with remaining batter.
3. While waffles are baking, cook beef as directed on package of seasoning mix. Top waffles with beef and remaining ingredients.
(Total time will vary; cook or bake time is per batch.)

Nutrition Information:

1 Serving: Calories 370; Total Fat 24 g; Cholesterol 85 mg; Sodium 670 mg; Total Carbohydrate 23 g (Dietary Fiber 2 g); Protein 16 g
True carbs:21g

Asparagus Quiche

An Anytime Recipe, Good Morning ,Noon, or Night

Asparagus Quiche
Submitted by: dlife
Source: dLife

Ingredients:3 Tbsp. margarine, melted
24 unsalted crackers, crushed
1 1/2 cups evaporated skimmed milk
1 cup egg substitute
1 tsp. dry mustard
1 tsp. Worcestershire sauce
1/8 tsp. ground nutmeg
Dash of freshly ground pepper
1 pound fresh asparagus, trimmed and cut into 1 1/2-inch pieces (about 21/2 cups)

Instructions:1. Preheat oven to 350 degrees.

2. Combine margarine and crackers; press mixture in bottom and up sides of a 10-inch pieplate. Bake for 5 minutes and set aside.

3. Combine milk, egg substitute, mustard, Worcestershire sauce, nutmeg and pepper; stir in asparagus. Pour mixture into prepared crust.

4. Bake for 30 to 35 minutes or until set. Let stand 10 minutes before serving.

Perfect as is, but I added some finely chopped onion and loved it that way.

Nutritional Information:
184 Calories;
18.7g Total Carbohydrate;
7.6g Total Fat;
1.2g Saturated Fat;
3mg Cholesterol;
291mg Sodium;
11.1g Protein;
1.2g Fiber
True carb count:17.5g

Lemon Blueberry Surprise Muffins

Diabetics can enjoy desserts too!

Just because you are a diabetic doesn't mean you have to give up desserts. But be careful these Muffins are so good you will be tempted to eat more than one.

Ingredients:

# 3 egg
# 3 tablespoons oil
# 1/4 cup heavy cream
# 1 1/4 cups vanilla whey protein powder
# 2 teaspoons baking powder
# 1/3 cup low calorie sweetener(Splenda)
# 1/4 teaspoon cinnamon (optional)
# 1 tablespoon lemon rind
# 1/2 teaspoon orange rind
# 1/2 cup blueberry
# 3 ounces cream cheese, cut into 9 small cubes
# nonstick cooking spray

Directions

Preheat oven to 375 degrees. Line 9 muffin tins with paper liners or spray with non-stick spray. Combine the eggs, oil, and cream; stir to blend. Add the whey powder, baking powder, Splenda, cinnamon, lemon rind, and orange rind.

Stir until just combined. Do not over stir or muffins will be tough. Fold in the blueberries gently.

Spoon 1/2 the batter into the prepared muffin tins. Place a cube of cream cheese in the center of each. Fill with remaining batter, making sure batter goes completely over and around the cubes of cream cheese.

Bake at 375 degrees for 8 to 10 minutes, or until muffins spring back to the touch and no longer look moist on top. Serve warm.

Makes 9 muffins.

Amount Per Serving
Total Fat 12.0g
Saturated Fat 4.8g
Mono unsaturated Fat 4.2g
Polyunsaturated Fat 2.2g
Trans Fat 0.0g
Cholesterol 89mg
Sodium 134mg
Potassium 46mg
Total Carbohydrate 7.7g

Yummy Frosted Strawberry Cake

A yummy Frosted Strawberry Cake is so good and pretty you can use it for a birthday cake or as a wedding cake...(serve this and save tiered wedding cake for the bride and groom)

Recipe makes 16 servings

Ingredients:

For the cake

* 8 egg white
* 1 1/4 cups canola oil
* 1 cup Splenda granular
* 2 teaspoons vanilla
* 2 cups all-purpose flour
* 2 teaspoons baking powder
* 2 teaspoons baking soda
* 1/2 teaspoon salt
* 1 lb strawberry

For the frosting:

* 1/2 cup shortening
* 1/2 cup butter
* 1/2 cup Splenda granular
* 1 teaspoon vanilla
* 1 tablespoon skim milk

Directions
For Cake

Preheat oven to 350 degrees F.
Spray pan and lightly flour

mix eggs, oil, Splenda, and vanilla.
mix in flour baking powder baking soda and salt.
stir in strawberries (cut in small pieces).
pour mixture in a pan and bake till toothpick comes out clean.

For icing.
mix shorting butter and vanilla
add Splenda.
spread on cooled cake and serve.

Nutrition
Amount Per Serving
Total Fat 29.5g
Saturated Fat 7.5g
Mono unsaturated Fat 14.4g
Polyunsaturated Fat 6.1g
Trans Fat 0.0g
Cholesterol 18mg
Sodium 344mg
Potassium 91mg
Total Carbohydrate 14.5g

Tip:To make your cake lower in carbs as well as a healthier cake substitute one cup of flour with whole wheat flour.

Double Chocolate Brownies

For the Chocolate lover in you

Ingredients:

* cooking spray
* 1/4 cup butter
* 2/3 cup sugar, granulated(see tip)
* 1/2 cup water
* 1 teaspoon vanilla extract
* 1 cup flour, all-purpose
* 1/4 cup cocoa powder, unsweetened
* 1 teaspoon baking powder
* 1/4 cup chocolate chips, semisweet miniature
* 2 teaspoon sugar, powdered(see tip2)
* Pecan pieces, chopped walnuts, or sliced almonds(optional)

Preparation:

Preheat oven to 350°F. Lightly coat the bottom of a 9x9x2-inch baking
pan with nonstick cooking spray, being careful not to coat sides of pan.

In a medium saucepan, melt butter; remove from heat.
Stir in granulated sugar, the water, and vanilla.
Stir in flour, cocoa powder, and baking powder until combined.
Stir in chocolate pieces. (and nuts)
Pour batter into prepared pan.

Bake for 15 to 18 minutes or until a toothpick inserted near the center
comes out clean. Cool on a wire rack.
Remove from pan. Cut into 16 bars. Sprinkle with the powdered sugar.

Carbs per serving
17g

Tip: Use Splenda or Altern in place of the sugar,
Tip 2: Eat plain to reduce the carbs even more
Tip 3: Use a mixture of whole wheat and cake flour
for a lower carb count and a healthier brownie.

Pumpkin Pie

A healthy treat for the whole family

Ingredients:

Pastry for single-crust pie (see tip)
1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated fat-free milk
3 eggs
3/4 cup Splenda (artificial sweetener)
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
Light Whipped topping (optional)

Instructions:

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in mixing bowl on medium speed of mixer until well combined. Blend in remaining ingredients. Pour over pastry shell.

Bake in preheated 400 degrees F oven 35 to 40 minutes or until knife inserted into center comes out clean.
Cool on wire rack.
Serve warm or at room temperature.
Garnish with light whipped topping, if desired.

Nutritional Information:
Per Serving:
176 calories;
7 g protein;
22 g carbohydrate;
7 g fat;
88 mg cholesterol;
236 mg sodium;
3 g fiber

True carbs=19

Tip: Reduce carbs by using whole wheat flour and making your own crust.

Doughnut Spiced Cake

Great for that early morning snack

Yield: 10 servings
Prep time: 10 minutes
Bake time: 13 minutes
Serving size: 1 cake

Ingredients:

1 package (9 ounces) yellow cake mix

1/2 cup cold water

2 eggs

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

2 teaspoons powdered sugar(optional)(See Tip)

Instructions:

1. Preheat oven to 350°F. Grease and flour 10 mini (1/2 cup) Bundt pans.

2. Combine cake mix, water, eggs, cinnamon, and nutmeg in medium bowl. Beat with electric mixer at high speed 4 minutes or until well blended.

3. Spoon about 1/4 cup batter into each prepared Bundt pan. Bake 13 minutes or until toothpick inserted near center comes out clean and cakes spring back when lightly touched.

4. Cool in pans on wire rack 5 minutes. Remove cakes from pans. Serve warm or at room temperature. Sprinkle with powdered sugar just before serving.

Calories 127
Total fat 4 g
Saturated fat 1 g
Cholesterol 43 mg
Carbohydrates 21 g
Fiber <1 g
Protein 2 g
Sodium 182 mg

Tip: Use Splenda Powdered Sugar or eat plain to reduce the carbs. Remember the cinnamon will also help to control the sugar spikes.

Orange Dream Cheesecake

This is a dream come true for all diabetics who love cheescake

As you may have guessed I love Cheesecake so when I found this recipe I just had to let you know about it.
It's just what the taste buds ordered.
Your guest will be delighted to get this tasty treat.
Makes: 8 servings

1 HONEY MAID Honey Grahams, crushed (about 3 Tbsp.)
2/3 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Orange Flavor Sugar Free Gelatin
1 cup (Low Fat) Cottage Cheese
1 tub (8 oz.) PHILADELPHIA (Fat Free) Cream Cheese
2 cups thawed COOL WHIP Whipped Topping

SPRINKLE crumbs onto bottom of 8- or 9-inch springform pan or 9-inch pie plate sprayed with cooking spray.
STIR boiling water into gelatin in large bowl at least 2 min. until gelatin is completely dissolved. Cool 5 min. Pour into blender container. Add cheeses; cover. Blend on medium speed until well blended, stopping occasionally to scrape down side of blender container; pour into large bowl.
ADD whipped topping; stir gently until well blended. Pour into prepared pan; smooth top with spatula. Refrigerate 4 hours or until set. Remove side of pan just before serving. Store leftover cheesecake in refrigerator.

Jazz It Up
Garnish with fresh mint sprigs or Orange twists just before serving.

Diet Exchange:
1 Starch,1 Meat (VL)

Nutrition (per serving)Calories 100 Total fat 2g Saturated fat 1.5g
Cholesterol 10mg, Sodium 330mg, Carbohydrate 11g,
Dietary fiber 0g, Sugars 5g, Protein 8g,
Vitamin A 10%DV, Vitamin C 0%DV, Calcium 15%DV, Iron 0%DV

Tip: lower the carb count by making this cheesecake without the crust. Check the carbs in the ingredients and use the ones that are lowest. Some low fat products have more carbs than the regular ones.

Yes! We Can Eat Pizza

Try this low-carb way to make Pizza

I have been a diabetic for years and during those years there were many times that I would cheat because I just had to have a slice of pizza, but not anymore.
Now I can eat it all and still keep my blood sugar under control.

Pizza was one of the things I just couldn't stay away from...so I had to find a way I could enjoy my Pizza and not worry that I was making this disease worse. It took a while but I have now found a way to make pizza and enjoy eating it too.

I make my pizza with tortilla's. Yes, there is now a tortilla on the market, found in most supermarkets, that has only 4 or 5 grams of carbohydrates. These nice round 6 inch tortillas are just right for a personal pan pizza.

You can have a soft crust or a nice crispy crust.
To make it a crispy crust you can butter (or use spray cooking oil) on the tortilla and brown in the oven or in a skillet before adding the toppings.

Top with pizza sauce(about 1 1/2 tablespoons)
add grated mozzarella cheese
chopped green peppers(option)
chopped onions (option)
Meat (chopped ham, cooked beef, cooked crumbled sausage, pepperoni or whatever you like)
Or add your favorite toppings.

Bake in 450* oven for about 10 minutes or until done.
(I like it when the cheese begins to turn brown)

This is a great way to keep your blood sugar from spiking. Serve with a nice fresh crisp salad with apple cider vinegar and oil.

The vinegar helps lower the blood sugar so you can enjoy this meal without any worries or guilt.

Happy Eating

Hope you enjoy

Golden Chicken with Spicy Refried Beans

If you're concerned about making it too spicy, omit the jalapeno.

Kids love this combination of refried white beans and chicken tenders.

Serve with extra cheese to sprinkle on top.

Makes 6 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon freshly ground pepper
1/4 teaspoon kosher salt
1 pound chicken tenders
3 teaspoons canola oil, divided
1 small onion, chopped
1 jalapeno pepper, chopped
2 15-ounce cans white beans, rinsed
3/4 cup canned diced tomatoes with green chiles or tomato salsa
1/4 cup shredded Monterey Jack or Cheddar cheese

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and saute until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeno and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

NUTRITION INFORMATION: Per serving: 205 calories; 5 g fat (1 g sat, 2 g mono); 37 mg cholesterol;
26 g carbohydrate; 22 g protein; 8 g fiber; 645 mg sodium; 439 mg potassium.
.
Nutrition bonus: Fiber (31% daily value), Folate (30% dv).

1 Carbohydrate Serving : Total true carbs=18 grams

Beans, Great food for Diabetics

Add some beans to your meal

Delicious Benefits of Beans for Diabetes
Beans are a healthy choice for anyone--they're low in fat, and offer protein and a variety of vitamins and minerals. But they may have extra benefits for people with diabetes because they're high in soluble fiber.

Soluble fiber binds to carbohydrates and slows their digestion and absorption all the way from belly to bloodstream, says Karen Collins, MS, RD, CDN, a nutrition adviser to the American Institute for Cancer Research, in Washington, DC. This slow rise helps prevent wide swings in blood glucose levels. Soluble fiber also helps lower total and LDL (bad) cholesterol levels, which are risk factors for heart disease--a concern for folks with diabetes, who are at increased risk.

Keep in mind that beans are still carbohydrates, so you'll need to factor them into your daily meal planning and carb counting, advises Ann Albright, PhD, RD, president-elect of health care and education for the American Diabetes Association. And when using canned beans, rinse and drain them to remove some of the sodium.
Even so...Beans are still a wonderful choice for people with diabetes. Here are some delicious ways to work them into your menus.

* Slip into a salad. Toss some garbanzo, Great Northern, or kidney beans, or any favorite cooked legumes into a green leafy salad.

* Capture the flavors of summer. Serve up some summer succotash with fresh baby lima beans and corn shaved straight off the cob.

* Perk up pasta. Marinate some mixed beans overnight in Italian salad dressing with pasta, tomatoes, red bell peppers, cucumbers, and other fresh veggies. Serve cold.

* Take a dip. Treat carrots, broccoli, green bell peppers, cucumbers, and whole wheat pita bread to hummus, which is made from pureed garbanzo beans.

* Go tropical. Make a fruity salad with black beans, chunks of pineapple or mango, red bell peppers, olive oil, and a squeeze of lime juice.

* Create a classic. Spice up beans and rice with chili powder, and top with a dollop of low-fat plain yogurt.

* Make a perfect puree. Use bean puree to thicken soups or as a base for dips and spreads.

* Keep it simple. Set out a bowl of fresh edamame soybeans still in the pods and let your family have a go at this nutty-tasting treat. The edible portion is inside. Just squeeze out the bean using your thumb and forefinger. Pods should be completely green, so avoid those that are starting to yellow.

Eating Fast Food

Yes, even dieters and diabetics can eat fast food.

Believe it or not but McDonalds has some good food that even a dieter or diabetic can eat.

ASIAN SALAD with GRILLED CHICKEN

grilled chicken
salad mix (Asian blend)
mandarin orange slices
almonds
orange glaze
liquid margarine

Nutrition Infomation: 120 calories, 0.5g sat.fat,
710g sodium, 2g carbs, 24g protein

CAESAR SALAD with GRILLED CHICKEN

grilled chicken
salad mix
grape tomatoes
shredded parmesan cheese
liquid margarine

NUTRITION INFORMATION: 220 calories, 3 sat fat,
890mg sodium, 12g carbs,., 30g protein

APLE DIPPERS
peeled and sliced apples
(without the caramel dip)
But you can use plain yogurt

NUTRITION INFORMATION
35 calories, 8g carbs

Roasted Savoy Cabbage with Black Bean-Garlic

Easy, Fast and delicious. 4 3/4 cup servings

Roasting cabbage brings out its rich, nutty flavor. We think Savoy is particularly beautiful, but green cabbage works as well.

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

1 head Savoy cabbage (about 1 1/2 pounds), cored and cut into 1-inch squares
4 teaspoons canola oil
2 tablespoons Shao Hsing rice wine or dry sherry (see Tip)
4 teaspoons black bean-garlic sauce (see Tip)
1 bunch scallions, minced
2 teaspoons distilled white vinegar
2 teaspoons toasted sesame oil
5 dashes hot sauce, or to taste

1. Preheat oven to 500°F. Toss cabbage and canola oil in a large roasting pan and spread out in an even layer. Roast until beginning to wilt and brown, about 15 minutes.
2. Combine rice wine (or sherry) and black bean sauce in a small bowl; drizzle over the cabbage and toss. Continue roasting until tender, about 5 minutes more. Toss with scallions, vinegar, sesame oil and hot sauce until combined.

NUTRITION INFORMATION: Per serving: 123 calories; 8 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 12 g carbohydrate; 4 g protein; 5 g fiber; 485 mg sodium; 406 mg potassium. True carbs= 7g

Nutrition bonus: Vitamin C (80% daily value), Vitamin A (35% dv), Folate (32% dv), high omega-3s.

TIP: Black bean-garlic sauce is made from fermented black beans, garlic and rice wine. Shao Hsing (or Shaoxing) is a seasoned rice wine. Both are available in Asian specialty markets and some supermarkets in the Asian section.

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