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.