BEEFY OVEN BAKED BEANS

2 cans (16-oz each) pork and beans

1/2 cup barbecue sauce with a low sugar content

1/4 cup Splenda Brown Sugar Blend

1/2 lb ground beef

1 small yellow onion, chopped

2 slices bacon, optional

In a medium skillet, brown the ground beef with the onion until the meat is no longer pink and the onion is softened.  Pour into a colander and drain off excess fat.  In a medium bowl, combine the beef and onion mixture with the pork and beans, barbecue sauce and Splenda Brown Sugar Blend.  Pour the mixture into a casserole dish that has been sprayed lightly with nonstick cooking spray.  Bake for 1 hour at 350 degrees.

NOTE:  While beans are baking, crisply fry two slices of bacon, drain on paper toweling, crumble and sprinkle over the top of the beans about 5 minutes before removing from the oven. 

 

 

SWISS SCALLOPED POTATOES

2 tbsps butter

3 tbsps flour

2 1/2 cups fat-free milk

1/4 cup grated Parmesan cheese

1/4 tsp fresh ground black pepper

2 lbs baking potatoes, peeled, thinly sliced

1 tsp salt

1/8 tsp ground nutmeg

2/3 cup shredded Swiss cheese, divided

3 tbsp thinly sliced chives, divided

Preheat oven to 350 degrees.  Spray a 2-quart casserole dish with nonstick cooking spray; set aside.

In a medium saucepan, melt the butter.  Stir the flour into the melted butter and cook over medium to low heat for a minute or two.  Stir the mixture constantly while cooking. 

Using a wire whisk, gradually whisk the milk into the butter mixture and bring to a boil.  Cook, whisking constantly, for a minute or two until thickened.  Stir in the Parmesan cheese and pepper.

Layer a third of the potatoes in the bottom of the prepared casserole dish.  Sprinkle with a dash of the salt, a dash of the nutmeg, a third of the Swiss cheese, and a third of the chives.  Spoon a third of the milk sauce over the potatoes.  Repeat the process two more times, ending with the sauce. 

Place in the oven and bake at 350 degrees for 1 hour and 15 minutes or until the potatoes are tender when stuck with a fork. 

Yield 8 servings.

Serve with a protein item.

 

 

EASY CHEESY ASPARAGUS

1 lb trimmed asparagus

1 tbsp olive oil

1/4 tsp salt

1/4 tsp pepper

1/3 cup grated Parmesan cheese

lemon zest, optional

In a shallow bowl combine the olive oil, salt, and pepper.  Toss the asparagus in the mixture to coat.  Spread the asparagus in a layer on a baking pan and sprinkle with the Parmesan cheese.  Roast at 425 degrees for around 10 minutes or until tender.  Sprinkle with some lemon zest before serving, if desired.

 

 

PEANUTTY OKRA

1 cup all-purpose baking mix

1/2 cup finely chopped dry roasted, salted peanuts

1 tsp salt

1/2 tsp black pepper

1 lb fresh okra, cut into 1/4-inch pieces OR 1 (16-oz) pkg frozen cut okra, thawed

Peanut oil for frying

Stir together the baking mix, chopped peanuts, salt, and pepper in a large mixing bowl.  Add the okra and toss until well coated.  Gently press the breading mixture into the okra.

Pour the oil 2-inches deep in a cast iron skillet or other heavy skillet.  Heat oil to 375 degrees.  Fry the okra in batches for about 4 minutes or until golden brown.  Drain on paper towels placed on baking sheet.

Yield: 4 servings

 

 

FRESH CORN PUDDING

2 cups corn (about 4 ears cut off the cob)

2 eggs, lightly beaten

1 cup milk

1/2 cup heavy cream

1 tbsp butter, melted

3/4 tsp salt

1/2 tsp freshly ground black pepper

pinch cayenne pepper

1/4 cup snipped chives

Preheat oven to 350 degrees.  Grease a shallow 1 to 1 1/2 quart casserole dish; set aside.

In a large bowl, combine corn, eggs, milk, cream, butter, salt, pepper, and paprika.  Stir in the chives.  Pour into the prepared casserole dish.  Place the dish in a larger dish or pan and pour hot water halfway up the sides of the casserole dish.  Bake 45 minutes or until the center is almost firm.  Let dish set for 10 minutes before serving. 

Yield: 4 to 6 servings.

 

 

GLAZED CARROTS with ONIONS

3 chicken bouillon cubes

6 medium carrots, quartered

boiling water

4 medium onions, sliced

1/4 cup butter

1 tbsp Splenda granular

2 tbsp chopped parsley

In a large saucepan combine two of the bouillon cubes with the carrots.  Add enough boiling water to cover the carrots; stir to dissolve the bouillon.  Cover pan and cook for 10 minutes.  Add the onions and cook another six minutes or until carrots are just tender.  Drain.

In a large skillet, melt the butter over medium heat.  Add the third bouillon cube and the Splenda.  Stir until the bouillon is dissolved.  Add the carrot and onion mixture.  Cook, stirring frequently, until the carrots and onions are golden and glazed.  Sprinkle with the chopped parsley just before serving.

NOTE: Carrots have a natural sweetness that is increased with cooking.  Be sure to serve this dish with a protein item such as chicken or fish.

 

 

BRUSSEL SPROUTS IN YOGURT

2 (10-oz) pkgs frozen brussels sprouts

1/2 cup thinly sliced onion

1 tsp butter, melted

1 cup plain unsweetened yogurt (preferably low-fat)

2 (4-oz) jars diced pimiento, drained

Cook brussels sprouts according to the package directions, omitting the salt and butter.  Drain and set aside.  In a large skillet, saute the onion in the butter.  Remove from the heat.  Add the yogurt, pimiento, and brussels sprouts to the onion in the skillet; stir well to mix.  Cook over low heat, stirring occasionally, until heated through.  Serve while warm.

This is a good diabetic dish as there are half as many proteins as carbs in this brussels sprouts dish.

 

 

STUFFED ZUCCHINI

4 medium zucchini

1/2 lb. bulk sausage

1 onion, diced

1/2 cup dry bread crumbs

1/4 cup tomato sauce

1 egg, beaten

1/4 tsp salt

1/4 tsp thyme

1/4 tsp oregano

1/4 tsp pepper

Parmesan cheese

Preheat oven to 350 degrees.  Lightly spray an oblong casserole dish with nonstick cooking spray.

Cook whole zucchini in boiling water for 10 minutes.  Drain zucchini and cool enough to handle.  Cut each zucchini in half lengthwise and scoop out the center.  Fry sausage until browned; drain well.  Combine the sausage with the onion, bread crumbs, tomato sauce, egg, salt, pepper, thyme, and oregano.  You may add some of the scooped out zucchini, if desired.  Use the sausage mixture to stuff the centers of the zucchini halves and place them in the prepared casserole dish.  Sprinkle Parmesan cheese over the tops.  Bake at 350 degrees for 20 minutes.

 

 

LIGHT AND TASTY SCALLOPED CORN

1/2 cup chopped green pepper

1/4 cup chopped onion

2 tsp extra-virgin olive oil

1 tbsp flour

1 tsp salt

1/2 tsp paprika

1/4 tsp ground mustard

dash of black pepper

1 cup fat-free evaporated milk

1 pkg (16-oz) frozen corn, thawed

1/4 cup egg substitute (or 1 egg)

1/3 cup crushed cornflakes

2 tsp butter, melted

In a nonstick skillet, heat the olive oil.  Add the green pepper and onion to the hot oil and saute until tender. 

In a small bowl, combine the flour, salt, paprika, mustard, and pepper.  Stir in the milk until smooth.  Add the flour mixture to the peppers and onions.  Bring to a boil and cook, stirring for 2 minutes or until thickened.  Stir in the corn and egg substitute.

Spray a 1-quart baking dish with nonstick cooking spray.  Pour the corn mixture into the prepared baking dish.  Toss the cornflakes with the melted butter and sprinkle over the corn mixture.  Bake, uncovered, at 350 degrees for 30 minutes or until center is partially set.  Let stand 10 minutes before serving.

6 servings at 157 calories, 26 g carbs and 7 g protein per serving.

 

 

SPICY BEAN SALSA

1 can black-eyed peas, drained

1 can black beans, drained

1 can whole kernel corn, drained

1/2 cup chopped purple onion

1 red bell pepper, seeded and chopped

1 yellow bell pepper, seeded and chopped

1 green bell pepper, seeded and chopped

2 cans diced tomatoes, undrained

1/2 tsp garlic salt

1 bottle (8-oz) Italian salad dressing

Tortilla chips for dipping, optional

chopped jalepeno peppers, optional*

In a large glass bowl, combine all ingredients except the chips.  Mix well.  Cover and refrigerate for several hours to allow the flavors to blend.

*Jalepeno peppers are hot so do not use unless you want the added heat.  If using, handle with gloves; do not touch eyes or face while working with jalepenos!

 

 

GREEN BEANS AND GARLIC

2 lb fresh green beans

2 tbsp olive oil

3 cloves garlic, minced

1 tbsp reduced-sodium soy sauce

1/8 tsp black pepper

Rinse beans, but do not drain and dry.  Snap into 2-inch lengths; set aside.  Heat oil in a large saucepan over medium heat.  Add the minced garlic to the oil and cook 1 to 2 minutes or until aromatic.  Be careful not to let the garlic burn.  Add soy sauce and enough water to wet the beans for steaming.  Cover the pan and allow beans to steam cook until crisp tender and bright green.  Stir often and add more water if necessary.  Sprinkle with the pepper before serving.

1 cup = 92 calories, 11 g carbs, 3 g protein

 

 

CHEDDARY CAULIFLOWER

1 med head of cauliflower

2 cups water

1 tsp salt

1/4 tsp pepper

1 tsp dry mustard

1/2 cup mayonnaise

2 cups shredded cheddar cheese

1 tsp mayonnaise

Preheat oven to 375 degrees.

Wash cauliflower, remove stems and leaves and cut into bite-size pieces.  Add water to a large saucepan and add cauliflower.  Cover and cook for about 10 minutes, until tender; drain.  Spray a medium baking dish with nonstick cooking spray.  Layer the cauliflower in the dish.  Sprinkle with the salt and pepper.  Combine mustard and mayonnaise in a small bowl and mix well.  Spread mixture over the cauliflower.  Sprinkle cheese and salad seasoning over the top.  Bake at 350 until bubbly, about 10 minutes.

Note:  For the busy cook, use frozen cauliflower florets and start by layering the cauliflower in the baking dish.  This is a great timesaver on busy week nights.

 

 

OLD TIME HAM AND BEANS

1 ham hock

1 tsp salt

1/4 tsp black pepper

2 cups dried pinto beans, soaked 1 water for 1 hour

1 cup chopped onion

water

Cook ham, covered in a large stockpot, with enough water to cover it well.  Bring it to a boil, reduce heat and cook about 15 minutes.  Add the beans, onion, salt and pepper to the pot.  Cook, covered, for about 3 1/2 hours until the beans are tender.  Add more water if needed.  Remove the ham from the bone and return the ham pieces to the beans before serving.

NOTE: Pinto beans are one of the healthiest foods available.  They are especially important to the diabetic's diet.

 

 

STUFFED BAKED TOMATOES

4 medium to large firm tomatoes

1/4 lb lean ground beef

1/4 cup chopped onion

1/2 tsp chopped chopped green bell pepper

1 1/2 tsp butter

1/8 tsp dried basil

1/2 tsp Worcestershire sauce

1/4 tsp garlic salt

dash of fresh ground black pepper

1/2 cup soft bread crumbs

Thoroughly was the tomatoes and cut the tops off.  Scoop out and reserve the pulp.  Drain the pulp in a strainer.  Meanwhile brown the ground beef and drain.  Melt butter in a small skillet and saute onion and bell pepper until tender.  Add basil, Worcestershire sauce, garlic salt and pepper to the vegetables.  Also add the drained tomato pulp and the bread crumbs.  Mix all together well.  Stuff the mixture into the tomatoes.  Place in a shallow baking dish or pan and add hot water to a 1/4-inch level.  Bake at 375 degrees for 25 minutes.

 

 

TEXAS BAKED SQUASH

5 lb medium-sized yellow squash

2 eggs, beaten

1 cup bread crumbs + additional for topping

1 stick butter

1/4 cup Splenda

2 tbsp chopped onion

salt to taste

dash of black pepper

Cut tips off squash and cut each into about 4 pieces.  Drop squash into a saucepan with enough boiling water to cover all the pieces.  Return to boiling.  Reduce heat and cook until tender.  Drain in a colander; mash with a fork or masher.  Add remaining ingredients; mix well.  Pour into a casserole dish that has been sprayed with nonstick cooking spray.  Top with additional bread crumbs.  Bake at 350 degrees until bubbly.

 

  

WHIPPED SWEET POTATOES

1 1/2 lbs sweet potatoes, peeled and cut into 1-inch pieces

2 medium carrots, peeled and cut into 1-inch pieces

1/4 cup evaporated skim milk

1 1/2 tbsp reduced-fat margarine

1/2 tsp salt, optional

1/2 tbsp Splenda brown sugar blend

2 tbsp orange juice

1/8 tsp nutmeg

Place the sweet potatoes and carrots in a large saucepan.  Cover with cold water.  Bring to a boil, lower the heat, and simmer until vegetables are very tender, about 15 to 20 minutes; drain.  Return vegetables to the pan.  Add milk, margarine, salt, Splenda, orange juice, and nutmeg.  Mash the potato mixture over low heat, then whip to desired consistency.  Serve immediately while hot.

Yield:  6 servings

NOTE:  I adapted this recipe from one I got from The Joslin Diabetes Healthy Carbohydrate Cookbook.

 

 

BROCCOLI WITH THYME

1/2 lb fresh broccoli florets

1 tbsp olive oil

3/4 tsp lemon juice

dash of salt

1/8 tsp dried thyme

Steam broccoli until crisp tender.  Meanwhile, in a small bowl, combine the remaining ingredients.  Toss steamed broccoli with the oil mixture until all broccoli is coated.

Yield: 4 servings.  3/4 cup = 45 calories, 3 g carbs, 2 g protein

 

 

 COTTAGE STYLE TWICE BAKED POTATOES

4 medium potatoes

1 cup low-fat cottage cheese

1/2 cup low-fat milk

1 tbsp minced onion

1/2 tsp salt

1/4 tsp pepper

Paprika for garnish

chopped parsley for garnish

Scrub potatoes, towel dry and pierce each a few times with a fork.  Bake at 400 degrees about 45 minutes or until tender (depends on type and size of potatoes).  Cut hot potatoes in half lengthwise.  Scoop out centers, leaving skins intact.  Beat potato insides with with the cottage cheese, milk, onion,  salt and pepper.  Beat mixture until fluffy.  Pile mixture evenly into the 8 potato skins.  Sprinkle the paprika and parsley over tops of potatoes.  Bake another 10 minutes or until tops are golden in color.

NOTE: This is a good way for diabetics to enjoy potatoes since the cottage cheese and milk add protein to the starchy potato.

 

 

 ROASTED RED PEPPERS WITH BALSAMIC VINEGAR

4 red peppers, seeded and halved

2 med onions, sliced

1/4 cup olive oil

3 tbsp balsamic vinegar

1 tsp minced garlic

3/4 tsp salt

1/2 tsp freshly ground pepper

1/4 tsp thyme

1 cup croutons

To roast peppers:  Preheat broiler.  Place peppers on a broiler pan, skin side up.  Broil close to heat until charred, about 10 minutes.  Cover and cool slightly; peel off skin.  Cut into strips.

Spread onions out on the broiler pan.  Broil, stirring occasionally, until lightly charred, about 5 minutes. 

In a medium mixing bowl combine oil, vinegar, garlic, salt, pepper, and thyme.  Add peppers and onions; toss well.  Just before serving, sprinkle with croutons.

  

   

BROCCOLI WITH ORANGE CREAM SAUCE

1 1/2 lbs fresh broccoli, cut into florets

6 oz fat-free cream cheese, cubed

1/4 cup fat-free milk

1/4 tsp thyme

1/4 tsp salt

1/4 tsp grated orange peel

1/4 cup unsweetened orange juice

2 tbsp chopped walnuts

Steam broccoli for 6 to 8 minutes or until crisp-tender.  Meanwhile, in a small saucepan, combine the cream cheese, milk, thyme, salt and orange peel.  Cook and stir over low heat until blended.  Stir in orange juice until combined.  Place broccoli in a serving dish; top with the orange sauce and sprinkle with nuts.

Yields 6 servings 3/4 cup each =126 calories, 14 g carbs, 12 g protein

  

  

ROASTED CAULIFLOWER WITH ROSEMARY

1 head (about 2 1/2 lbs) cauliflower, cut into florets

4 1/2 tsp olive oil

3/4 tsp rosemary

1/2 tsp salt

In a large mixing bowl, toss cauliflower florets with oil, rosemary and salt until well coated.  Arrange in a single layer in an ungreased large baking pan.  Roast, uncovered, at 450 degrees for 25 to 30 minutes or until cauliflower is lightly browned and tender.  Stir occasionally.

3/4 cup serving = 44 calories, 4 g carbs, 2 g protein

  

  

SOUTHWESTERN SKILLET CORN

1 med red bell pepper, chopped

1 tbsp finely chopped seeded jalapeno pepper

1 tbsp butter

1 1/2 tsp ground cumin

1 (1 lb) pkg frozen corn, thawed

1/3 cup minced fresh cilantro (parsley may be substituted)

In a large nonstick skillet, saute pepper and jalapeno in butter until they are tender.  Add cumin, cook another half a minute.  Add corn and cilantro; saute another 2 to 3 minutes or until heated through.

3/4 cup = 138 calories, 26 g carbs, 6 g protein

Note:  Be careful when handling jalapenos.  Wear gloves and do not touch your eyes or face.

  

  

CREAMED ASPARAGUS AND TOMATO

2 lbs fresh asparagus spears, trimmed

1/3 cup mayonnaise or salad dressing

1 1/4 tsp lemon juice

1/4 tsp salt

pinch black pepper

1 med tomato, peeled, diced, drained

Cook the asparagus in boiling salted water until tender, about 10 minutes.  Meanwhile, in a small saucepan over low heat, combine mayonnaise, lemon juice, salt and pepper; heat through.  Stir in tomato and remove from heat.  Drain the asparagus and place in serving dish.  Pour tomato mixture over asparagus.

Yield: 6 to 8 servings

Note:  This recipe is one I saved from an old "Country Woman" magazine.

  

  

HERBED CHERRY TOMATOES

1 pint cherry tomatoes, halved

1/4 cup vegetable oil

3 tbsp vinegar

1/4 cup minced fresh parsley

1 1/2 tsp minced fresh basil OR 1/2 tsp dried basil

1 1/2 tsp minced fresh oregano OR 1/2 tsp dried oregano

1/2 tsp salt

1/2 tsp Splenda

Leaf lettuce for garnish

In a medium, shallow bowl, place tomatoes and set aside.  In a small bowl, combine oil and vinegar.  Add parsley, basil, oregano, salt, and Splenda; mix well.  Pour over the tomatoes.  Cover and refrigerate for at least 3 hours before serving.  To serve, remove from refrigerator and drain.  Line serving platter with lettuce leaves and top with tomatoes.

Yield: 4 to 6 servings

 

 

BROCCOLI PUFF

10 oz pkg frozen, chopped broccoli

1 can low-fat cream of mushroom soup

4 slices American cheese, diced

1/4 cup milk

1/4 cup mayonnaise

1 egg, beaten

Topping:

1/4 cup whole-wheat bread crumbs

1 tbsp melted butter

Cook broccoli without adding salt.  Drain.  Mix soup, cheese, milk, mayonnaise, and egg together.  Add broccoli and stir to blend.  Pour mixture into a 10 x 6 1/2-inch baking dish that has been sprayed with nonstick vegetabe spray.  Mix bread crumbs and butter.  Sprinkle over top of broccoli mixture.  Bake in a 350 degree oven for 45 minutes.

 

 

SESAME SEED GREEN BEANS

1 lb fresh green beans, trimmed

1 tbsp sesame seeds

2 garlic cloves, minced

2 tbsps canola oil

Salt to suit your taste

Place beans in a saucepan and cover with water.  Bring beans to a boil and cook, uncovered, until tender--about 8 to 10 minutes.  Meanwhile, in a skillet, saute sesame seeds in garlic and oil.  Drain beans and stir into mixture in pan.  Season with salt as desired.

 

 

ASPARAGUS WITH LEMON SAUCE

1 pkg (10-oz) frozen asparagus spears

1 egg

1/2 cup Splenda

1/2 tsp cornstarch

1 tbsp butter

1/4 cup lemon juice

2 tsp grated lemon rind

Cook asparagus according to package directions, omitting butter and salt.  Drain well.  Transfer to a serving dish and keep warm.  In a small mixing bowl, combine egg, Splenda, and cornstarch, stirring to blend well.  In a small skillet, over medium heat, melt margarine.  Add egg mixture to butter and cook over medium heat until thickened.  Stir in lemon juice.  Continue to cook until thickened and bubbly.  Pour over asparagus, sprinkle lemon rind over top.  Serve immediately while hot.

 

 

PARMESAN PEAS

2 pkgs (10-oz each) frozen green peas

1 tbsp grated Parmesan cheese

1 tsp lemon juice

1 tsp reduced-calorie margarine, melted

1/4 tsp Italian seasoning

1/8 tsp grated lemon rind, optional

Microwave peas until tender.  Toss peas with remaining ingredients and serve while still warm.

1/2 cup serving = 13 g carbs, 5 g protein

 

 

GREEN BEANS AND TOMATOES

1 lb green beans, cut into 1" pieces

1/2 cup chopped green bell pepper

1/4 cup chopped onion

1 tbsp olive oil

2 med tomatoes, chopped

1/2 tsp salt

1/2 tsp basil

1/4 tsp rosemary

1/8 tsp pepper

In a medium to large saucepan, cook beans in boiling lightly salted water until tender.  This should take about 20 minutes.   Drain well.  While beans are cooking, saute onion and bell pepper in oil until tender but not browned.  Stir in tomatoes, salt, basil, rosemary, pepper, and green beans.  Cook until heated through. 

Yield: 8 servings

 

  

BELGIAN CARROTS

1 lb carrots, thinly sliced

2 tbsp chopped onion

1/4 cup unsalted butter

1 tsp Splenda

1/4 cup chopped parsley

salt & pepper to taste

Clean carrots and slice thinly.  In a small saucepan on medium-high heat, brown onion slightly.  Add remaining ingredients, except the parsley,  to the onion in saucepan.  Cover with a tight fitting lid and cook over low heat for 15 to 20 minutes.  Remove from heat and sprinkle with parsley before serving. 

 

 

UNFRIED GREEN TOMATOES

1/4 cup flour

1/4 cup yellow cornmeal

1/8 tsp salt

1/4 tsp fresh ground black pepper

Dash of Splenda

3 green tomatoes, sliced into 1/2-in thick slices--should have 15-16 slices

1/3 cup fat-free milk

Cooking spray

Preheat oven to 400 degrees.  In a shallow dish, combine flour, cornmeal, salt, pepper, and Splenda.  Pour milk into a small bowl; dip tomato slices, one at a time, in milk then dredge in flour mixture.  Lightly coat both sides of tomato slices with cooking spray.  Place a baking sheet in oven and heat for 5 minutes.  Remove from oven and immediately coat with cooking spray.  Place tomato slices on sheet.  Bake at 400 degrees for 25 minutes, turning about half way through cooking time.

 

 

 

OVEN OKRA

3 cups sliced fresh okra

1 cup chopped tomato

1 cup chopped onion

1 cup chopped green bell pepper

1/2 tsp salt

1/4 tsp black pepper

Spray a 13x9x2-inch baking dish with non-stick vegetable cooking spray.  Spread okra over bottom of pan.  Layer tomato, onion, and green bell pepper over the okra.  Cover pan loosely with aluminum foil.  Bake for 1 hour or until okra is tender.  Stir occasionally during baking.

8 serviings:  per serving, 30 calories, 6 g carbs, 1 g protein

 

 

EASY BOSTON-STYLE BAKED BEANS

4 cans navy beans, drained, reserving 1 1/4 cups liquid

1/2 lb bacon, fried and chopped, reserving half the fat

1 medium onion, chopped

1/4 cup yellow mustard

1/3 cup Splenda, granulated

2 tbsp molasses

Preheat oven to 350 degrees.  Cook onion in the bacon fat until translucent.  Stir in the beans and remaining ingredients.  Pour into a 3-quart baking dish.  Bake for 45 minutes.

18 servings at 9g protein, 21 g carbs and 3 g sugar each.

 

 

LEMON-CHIVE ROASTED VEGETABLES

1 1/2 lbs small red potatoes, halved

1 1/2 lbs small fingerling potatoes, halved

1 lb baby carrots

2 medium sweet onions, each cut into 8 wedges

1 tbsp olive oil

Cooking spray

2 tbsp chopped fresh chives

1 1/2 tsp grated lemon rind

2 tbsp fresh lemon juice

1/2 tsp salt

1/4 tsp black pepper

Preheat oven to 425 degrees.  Combine the vegetables and olive oil in a large mixing bowl; toss well to coat.  Arrange vegetables in a single layer on two jelly-roll pans coated with cooking spray.  Bake at 425 degrees for 30 minutes, turning after 15 minutes, or until tender and lightly browned.  Combine the vegetables, and remaining ingredients in a large bowl; toss gently to coat. 

Yields 12 servings of about 1 cup each.  Per serving: Calories 129, Fat 1.3g, Protein 3.1g, Carbs 26.3, Fiber 3.2g, Cholesterol 0mg, Iron 1.3mg, Sodium 139mg, Calcium 23mg.

NOTE:  I got this recipe from a 'Cooking Light' magazine.

 

 

 ZUCCHINI AND YELLOW SQUASH SAUTE

2 medium zucchini

2 yellow squash

2 tbsp olive oil

1 clove garlic, minced

1 tomato, peeled, seeded and chopped

1 tsp dried oregano

pinch of dried basil

Salt and pepper to taste, optional

Scrub zucchini and yelllow squash; cut into 1/4-inch slices.  In a large skillet, heat the olive oil over medium heat.  Add the garlic and cook, stirring, for about 30-45 seconds.  Add the zucchini and yellow squash to skillet.  Cook, stirring occasionally, until tender--about 5-6 minutes.  Stir in the tomato and oregano.  Simmer 1-2 minutes longer.  Add salt and pepper, if desired.

 

 

 STUFFED BAKED TOMATOES

4 medium-large firm tomatoes

1/4 lb ground lean beef

1/4 cup chopped onion

1/2 tsp chopped green bell pepper

1 1/2 tsp butter

1/8 tsp dried basil

1/2 tsp Worcestershire sauce

1/4 tsp garlic salt

dash black pepper

1/2 cup soft bread crumbs

Cut the top from tomatoes and scoop out, reserve and chop pulp.  Drain pulp in a strainer.  Brown meat and drain.  Meanwhile, melt butter in small skillet and saute onion and bell pepper until crisp tender.  Add the basil, Worcestershire sauce, garlic salt and pepper to the vegetables along with the reserved pulp and bread crumbs.  Mix all together well.  Stuff the mixture into the tomatoes.   Place in a shallow baking dish or pan and add hot water to a 1/4-inch level.  Bake at 375 degrees for 25 minutes. 

 

 

 MASHED CAULIFLOWER

1 1/2 lbs cauliflower cut into large florets

3 cloves garlic

2 cans low-sodium chicken broth

1/8 tsp salt

dash fresh-ground black pepper

2 tbsp chopped chives

In a large saucepan, combine cauliflower, garlic and broth.  Be sure cauliflower is completely covered by liquid, adding water if necessary.  Bring to a boil, reduce heat to medium-low and simmer until cauliflower is tender, about 12-14 minutes.  Reserve 2 tablespoons of cooking liquid and drain remaining liquid off cauliflower.  Transfer cauliflower and garlic to a food processor and process until smooth, gradually pulsating in the reserved liquid as needed to moisten the mixture.  Season with salt and pepper.  Top with chives.  Serve warm.

A 1/2 cup serving of this recipe has 6 grams carbs and 4 grams protein making it a good diabetic choice.

 

 

 MUSHROOM PILAF

2 tbsp butter

8 oz fresh mushrooms, cleaned and sliced

2 tbsp chopped onion

1/8 tsp dried thyme

1 can chicken broth

1/2 cup rice, uncooked

1/4 cup water

Cook mushrooms, onion and thyme in butter in a 2-quart saucepan over medium heat until all liquid evaporates, stirring occasionally.  Add remaining ingredients and heat to boiling.  Reduce heat to low.  Cover and simmer 25 minutes or until rice is tender and all liquid is absorbed.  Fluff lightly with fork before serving.

 

 

 BAKED SWEET ONION RINGS

1/2 cup egg substitute

2/3 cup dry fine bread crumbs

1/4 tsp salt

1/4 tsp black pepper

1/8 tsp chili pepper/powder

1 medium to large sweet onion, cut into slices and separated into rings

Preheat oven to 425 degrees.  Prepare two baking sheets by spraying with non-stick cooking spray.  Place egg substitute in a shallow bowl or dish.  In another shallow dish, mix bread crumbs with salt and peppers.  Dip onion rings into egg mixture then roll in crumb mixture.  Place on baking sheets and bake 15-18 minutes or until golden brown.  Turn once during baking. 

 

 

SQUAW CORN

4 slices bacon, diced

1 cup diced onion

1 cup diced green bell pepper

1 can whole kernel corn, drained

1 can cream-style corn

1 cup shredded cheddar cheese

1/4 cup bread crumbs

Cook bacon until crisp.  Drain, reserving 1 tablespoon of the drippings.  Add onion and bell pepper to drippings, cook until tender.  Add corn and mix well.  Pour into a 1 1/2-quart baking dish.  Top with cheese and crumbs.  Bake at 350 degrees for 15 minutes or until cheese melts and corn is bubbly hot.

 

 

 

BAKED CORN

1 can whole kernel corn

1 can cream-style corn

1/2 cup sour cream

1/4 cup Splenda

2 eggs or 1/2 cup egg substitute

1/4 cup chopped green bell pepper

1/4 cup chopped red bell pepper

1/4 cup chopped onion

1 box Jiffy cornbread mix

1 stick butter or margarine

Preheat oven to 350 degrees.  Mix all ingredients, except cornbread mix together well.  Add cornbread mix and mix into mixture.  Melt 1 stick butter or margarine in 2-qt casserole dish.  Pour melted butter into corn mixture and stir well.  Bake for 45 minutes.

NOTE:  JIFFY CORNBREAD MIX CONTAINS SOME SUGAR.  USE OTHER CORNBREAD MIX IF THIS IS A CONCERN FOR YOU.

 

 

BRUSSEL SPROUTS WITH LEMON AND GARLIC

1 lb fresh brussel sprouts, cleaned and quartered

1 small onion, finely chopped

3 tbsp butter

2 garlic cloves, minced

3 tbsp lemon juice

1 tsp grated lemon rind

1/2 tsp salt, optional

1/4 tsp black pepper

1/4 cup shredded Parmesan cheese

In a skillet, saute sprouts and onion in butter for 5 minutes.  Add garlic, lemon juice and rind, salt and pepper.  Saute all for 1 minute.  Reduce heat to medium and cook, stirring, for 5-6 minutes until sprouts are tender.  Sprinkle with Parmesan.

NOTE:  This is a great recipe for diabetics because there are almost 1/2 as many proteins as carbs.

 

 

RED POTATO WEDGES

4 medium red potatoes, scrubbed and cut into wedges

1 tbsp extra-virgin olive oil

1 1/2 tsp minced fresh rosemary (or 1/2 tsp dried, crushed rosemary)

1/4 tsp garlic powder

1/4 tsp fresh ground black pepper

Preheat oven to 425 degrees.  Place potato wedges in a large bowl.  Sprinkle with remaining ingredients and toss to coat.  Place on a baking sheet that has been sprayed with non-stick cooking spray.  Cover and bake 20 minutes.  Turn potatoes and continue baking another 20 minutes or until browned.

NOTE:  As a diabetic you should not eat potatoes by themselves.  These are good with burgers, steaks, chicken, etc. which are high in protein.

 

 

 BAKED MASHED SWEET POTATOES

1 can (29 oz) sweet potatoes

2 eggs, lightly beaten

1/2 cup Splenda

3/4 cup milk

1/2 cup melted butter

1/2 tsp nutmeg

1/2 tsp cinnamon

TOPPING:

1 cup cornflakes, crushed

1/2 cup chopped pecans

1/4 cup Splenda brown sugar blend

1/2 cup melted butter

Preheat oven to 400 degrees.

Drain juice from sweet potatoes.  Pour potatoes into a medium mixing bowl and mash.  Add remaining ingredients (except topping) and mix well.  Spray a 9x13-inch baking dish with vegetable oil spray.  Pour potato mixture into pan.  Bake for 20 minutes.

In a small bowl, combine all the topping ingredients and mix well.  Spoon over potatoes and bake an additional 10 minutes.

 

 

SWEET POTATO APPLE BAKE

3 cups sliced, peeled and cooked sweet potatoes

2 large tart apples, sliced and peeled

3/4 cup SPLENDA

1 tbsp sugar-free maple syrup

3/4 tsp nutmeg

3/4 tsp allspice

1/4 tsp salt

Dash of black pepper

3 tbsp butter

Preheat oven to 350 degrees.  Spray a 1 1/2-qt casserole dish with non-stick cooking spray.  Layer half the sweet potatoes and half the apples in dish.  In a small mixing bowl, combine SPLENDA with the maple syrup until blended.  Add the nutmeg, allspice, salt and pepper to SPLENDA mixture. Sprinkle half the mixture over the apples.  Dot with half the butter.  Repeat the layers.  Cover and bake 15 minutes.  Remove cover and baste with juices.  Bake, uncovered, 15 minutes more or until the apples are tender.

 

 

 

VEGETABLE CURRY

2 tbsp extra-virgin olive oil

1 1/2 cup chopped onion

1/2 tsp ground ginger

1/4 to 1/2 tsp curry powder depending on your taste

1/4 tsp salt

1 lb plum tomatoes, coarsely chopped

3/4 cup chicken broth

3/4 lb fresh grean beans, washed, trimmed and cut into pieces

1 lb yellow squash, cut into 3/4-in thick pieces

Heat oil in large, deep skillet over medium heat.  Add onions and cook just until onions are softened.  Add ginger, curry and salt.  Cook for two minutes.  Add tomatoes, stirring until they are coated with the spices.  Add broth and bring mixture to a boil.  Reduce heat to medium-low.  Stir beans into mixture and cook approximately 10 minutes until beans are just tender.  Add squash to skillet, cover and simmer until squash is tender but still holds its shape, about 8 minutes.