Cheesy Chicken Rolls

(Courtesy of everydaydiabeticrecipes.com)

Ingredients:
4 (4 oz. each) boneless, skinless chicken breast halves
1/4 c. reduced-fat cream cheese
2 Tbsp. chopped scallions
1/4 tsp. garlic powder
1/8 tsp. black pepper
1 Tbsp. Parmesan cheese, grated
4 slices turkey bacon

Directions:
Preheat oven to 350 degrees.  Coat a baking dish with cooking spray.

To flatten chicken breasts, place in resealable plastic bag and pound with a rolling pin until chicken breasts are 1/4 inch thick.

In a small bowl, combine cream cheese, scallions, garlic powder, pepper and Parmesan cheese.  Spoon equal amounts on each chicken breast.  Roll up chicken breasts with cream cheese mixture.  Wrap 1 slice bacon around each chicken roll and secure with toothpick.

Place chicken rolls in prepared baking dish and bake 30 minutes, or until no pink remains in the chicken.

Eggplant Pizza Chips

(Courtesy of everydaydiabeticrecipes.com)

Ingredients:
2 eggs
1 Tbsp. water
1/4 tsp. black pepper
1 1/4 c. Italian-flavored bread crumbs
1 large eggplant, peeled and cut into 1/4 inch rounds
Nonstick cooking spray
2 c. light spaghetti sauce
1/2 c. (2 oz.) shredded reduced-fat mozzarella cheese

Directions:
Preheat oven to 350 degrees.  In a shallow bowl, beat the egg with water and pepper.  Place the bread crumbs in another shallow dish.  Line 2 large baking sheets with aluminum foil and coat generously with nonstick cooking spray; set aside.

Dip each eggplant round in the egg mixture, then in the bread crumbs, coating completely.  Place on the baking sheets in a single layer, then spray the tops with nonstick cooking spray.  Bake for 15 minutes, then turn the slices over and spray the other side with nonstick cooking spray; bake for 15 more minutes.

Remove from the oven and place about 1 Tbsp. spaghetti sauce on each.  Sprinkle evenly with mozzarella cheese and return to the oven for 4-5 more minutes, or until the sauce is bubbly and the cheese is melted.

Sauteed Sirloin Tips

(Courtesy of everydaydiabeticrecipes.com)

Ingredients:
4 Tbsp. (1/2 stick) butter, divided
1 large onion, sliced
4 cloves garlic, minced and divided
1 pkg. (8 oz.) sliced fresh mushrooms
1 large zucchini, cut into 1/2 inch chunks
1 1/2 lb. boneless beef top sirloin steak, cut into thin strips
1/4 tsp. salt
1/2 tsp. black pepper
1 Tbsp. chopped fresh parsley
2 Tbsp. dry sherry (optional)

Directions:
In a large skillet, melt 2 Tbsp. butter over medium heat.  Add the onion and half of the minced garlic; cook for 5-6 minutes, or until the onion is tender.

Add the mushrooms and zucchini and cook for 5 minutes, or until tender, stirring constantly.  Remove the vegetable mixture from the skillet and set aside.

Season the steak with the salt and pepper.  Add the remaining 2 Tbsp. butter to the skillet and melt over medium-high heat.  Add the steak, the remaining garlic and parsley; cook for 5 minutes or to desired doneness, stirring constantly.

Return the vegetable mixture to the skillet and stir in the sherry, if desired.

Cook until heated through, stirring constantly.

Simple Lemon Fruit Dip

(Courtesy of Taste of Home)

Ingredients:
1 c. cold milk
1 pkg. (3.4 oz.) instant lemon pudding mix
1 c. (8 oz.) sour cream
Assorted fresh fruit

Directions:
In a small bowl, whisk milk and pudding mix for 2 minutes (mixture will be thick).  Whisk in sour cream.  Chill until serving.  Serve with fresh fruit.

Diabetic Corn Muffins

(Courtesy of AMPI Cookbook)

Ingredients:
1/2 c. yellow corn meal
1 1/2 c. flour, pre-sifted
4 tsp. baking powder
1 tsp. salt
1 egg
Sugar substitute equal to 2 Tbsp. sugar
1 tsp. vanilla extract
1/4 c. corn oil
1/2 c. milk
1 can golden sweet corn

Directions:
Put all dry ingredients in a large bowl; mix well.  Put egg in another bowl; beat with fork.  Add sugar substitute, vanilla, corn oil and milk.  Mix well.  Pour canned corn with juice in with egg mixture; mix well.  Pour all liquid ingredients into dry ingredients and stir until mixed by still lumpy.  Fill 12 muffin tins 2/3 full.  Bake at 425 degrees for 25 minutes.  Each muffin contains 1 bread/starch exchange.

Double-Chip Pumpkin Cinnamon Muffins

(Courtesy of Taste of Home)

Ingredients:
1 can (15 oz.) solid-pack pumpkin
1 c. sugar
1/2 c. buttermilk
1/3 c. canola oil
2 eggs
2 egg whites
1 tsp. vanilla extract
2 c. all-purpose flour
1/2 c. oat flour
2 tsp. baking powder
1 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/2 c. cinnamon baking chips, chopped
1/2 c. miniature semisweet chocolate chips
TOPPING
1/4 c. sugar
3 tsp. ground cinnamon

Directions:
In a large bowl, beat the first 7 ingredients until well blended.  Combine the flours, baking powder, baking soda, cinnamon, salt and nutmeg; gradually beat into pumpkin mixture until blended.  Stir in chips.

Coat muffin cups with cooking spray or use foil liners; fill 2/3 full with batter.  Combine topping ingredients; sprinkle over batter.

Bake at 400 degrees for 12-15 minutes or until a toothpick comes out clean.  Cool for 5 minutes before removing from pans to wire racks.

As a substitute for 1 c. oat flour, process 1 1/4 c. quick-cooking or old-fashioned oats until finely ground.

Sunny Sponge Cake

(Courtesy of Taste of Home)

Ingredients:
6 egg whites
3 egg yolks
1 1/2 c. all-purpose flour
1 1/4 tsp. baking powder
1/4 tsp. salt
1 c. sugar, divided
2 tsp. hot water
1/2 c. orange juice, warmed
1 1/4 tsp. vanilla extract
3/4 tsp. grated orange peel
1/4 tsp. grated lemon peel
3/4 c. reduced-fat whipped topping

Directions:
Let egg whites and egg yolks stand at room temperature for 30 minutes.  Sift together the flour, baking powder and salt; set aside.

In a large bowl, beat egg yolks until slightly thickened.  Gradually add 3/4 c. sugar and hot water, beating until thick and pale yellow.  Blend in orange juice, vanilla and both zests.  Add reserved flour mixture to egg yolk mixture.

In another bowl and with clean beaters, beat egg whites on medium speed until soft peaks form.  Gradually beat in sugar, about 1 Tbsp. at a time, on high until stiff glossy peaks form and sugar is dissolved.  Fold a fourth of egg whites into the batter, then fold in remaining whites.

Spoon batter into an ungreased 10 inch tube pan.  Bake on the lowest rack at 350 degrees for 25-30 minutes or until cake springs back when lightly touched.  Immediately invert pan; cool completely.  Run a knife around sides and center of tube of pan.  Invert cake onto serving plate.  Serve with whipped topping.

Lasagna Deliziosa

(Courtesy of Taste of Home)

Ingredients:
9 uncooked lasagna noodles
1 pkg. (19 1/2 oz.) Italian turkey sausage links, casing removed
1/2 lb. lean ground beef
1 large onion, chopped
2 garlic cloves, minced
1 can (28 oz.) diced tomatoes, undrained
1 can (12 oz.) tomato paste
1/4 c. water
2 tsp. sugar
1 tsp. dried basil
1/2 tsp. fennel seed
1/4 tsp. pepper
1 egg, lightly beaten
1 carton (15 oz.) reduced-fat ricotta cheese
1 Tbsp. minced fresh parsley
1/2 tsp. salt
2 c. (8 oz.) shredded part-skim mozzarella cheese
3/4 c. grated parmesan cheese

Directions:
Cook noodles according to package directions.  Meanwhile, in a Dutch oven, cook the sausage, beef and onion over medium heat until meat is no longer pink; add garlic and cook 1 minute longer.  Drain.

Stir in the tomatoes, tomato paste, water, sugar, basil, fennel and pepper.  Bring to a boil.  Reduce heat; cover and simmer for 15-20 minutes, stirring occasionally.

In a small bowl, combine the egg, ricotta cheese, parsley and salt.  Drain noodles and rinse in cold water.  Spread 1 c. meat sauce into a 9x13 baking dish coated with cooking spray.  Top with 3 noodles, 2 c. meat sauce, 2/3 c. ricotta cheese mixture, 2/3 c. mozzarella cheese and 1/4 c. paremsan.  Repeat layers twice.

Cover and bake at 375 degrees for 40 minutes.  Uncover; bake 10-15 minutes longer or until bubbly.  Let stand for 10 minutes before cutting.

Chipotle Beef Tenderloin

(Courtesy of Taste of Home)

Ingredients:
3/4 c. chopped sweet onion
3/4 c. chopped green pepper
1 jalapeno pepper, seeded and minced
1 chipotle pepper in adobo sauce, minced
2 Tbsp. olive oil
3 c. seeded chopped tomatoes
1 Tbsp. chipotle hot pepper sauce
2 tsp. sugar
1 tsp. salt
1 tsp. chili powder
1/2 tsp. ground cumin
2 Tbsp. minced fresh cilantro
1 tsp. liquid smoke, optional
6 beef tenderloin steaks (1 1/2 inches thick and 6 oz. each)
2 tsp. steak seasoning


Directions:
In a Dutch oven, saute the onion, green pepper, jalapeno and chipotle pepper in oil until tender.  Add the tomatoes, pepper sauce, sugar, salt, chili powder and cumin.  Bring to a boil.  Reduce the heat; simmer, uncovered, for 30 minutes or until thickened, stirring frequently.


Remove from the heat; stir in the cilantro and liquid smoke, if desired. 


Meanwhile, sprinkle steaks with steak seasoning.  Grill over medium heat for 7-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145 degrees; medium 160 degrees, well done 170 degrees).  Serve with sauce.

Cajun Shrimp Skewers

(Courtesy of Taste of Home)

Ingredients:
2 Tbsp. olive oil
1 Tbsp. onion powder
1 Tbsp. paprika
1 Tbsp. lemon juice
1 garlic clove, minced
1/2 tsp. dried thyme
1/4 tsp. crushed red pepper flakes
1/4 tsp. coarsely ground pepper
1/4 tsp. cayenne pepper
1 lb. uncooked jumbo shrimp, peeled and deveined
1 medium lemon, cut into wedges


Directions:
In a large resealable plastic bag, combine the first 9 ingredients.  Add the jumbo shrimp; seal the bag and turn to coat.  Refrigerate for at least 30 minutes.


On 8 metal or soaked wooden appetizer skewers, thread shrimp and lemon wedges. Grill, covered, over medium heat or broil 4 inches from the heat for 5-8 minutes or until shrimp turn pink, turning once.

Greek Grilled Chicken Pitas

(Courtesy of Taste of Home)

Ingredients:
1/2 c. balsamic vinaigrette
1 lb. boneless skinless chicken breast halves
CUCUMBER SAUCE:
1 c. plain Greek yogurt
1/2 c. finely chopped cucumber
1/4 c. finely chopped red onion
1 Tbsp. minced fresh parsley
1 Tbsp. lime juice
1 garlic clove, minced
1/4 tsp. salt
1/8 tsp. pepper
PITAS:
8 pita pockets
1/2 c. sliced cucumber
1/2 c. grape tomatoes, chopped
1/2 c. sliced red onion
1/2 c. crumbled feta cheese

Directions:
Pour vinaigrette into a large resealable plastic bag.  Add the chicken; seal bag and turn to coat.  Refrigerate for at least 4 hours or overnight.  In a small bowl, combine the sauce ingredients; chill until serving.

Drain and discard marinade.  If grilling the chicke, moisten a paper towel with cooking oil; using long handled tongs, lightly coat the grill rack.  Grill chicken, covered, over medium heat or broil 4 inches from the heat for 4-7 minutes on each side or until a meat thermometer reads 170 degrees.

Cut chicken into strips.  Fill each pita half with chicken, cucumber, tomatoes, onion and cheese; drizzle with the sauce. 

Creamy Pasta Primavera

(Courtesy of Taste of Home)

Ingredients:
2 c. uncooked gemelli or spiral pasta
1 lb. fresh asparagus, trimmed and cut into 2-inch pieces
3 medium carrots, cut into strips
2 tsp. canola oil
2 c. cherry tomatoes, halved
1 garlic clove, minced
1/2 c. grated Parmesan cheese
1/2 c. heavy whipping cream
1/4 tsp. pepper

Directions:
Cook pasta according to package directions.  In a large skillet, saute asparagus and carrots in oil until crisp-tender.  Add tomatoes and garlic; cook 1 minute longer.

Stir in the cheese, cream and pepper.  Drain pasta; toss with asparagus mixture.

Ginger-Beef Stir-Fry

(Courtesy of Diabetic Living)

 

Ingredients:

8 oz. beef top round steak

1/2 c. reduced-sodium beef broth

3 Tbsp. reduced-sodium soy sauce

2 1/2 tsp. cornstarch

1 tsp. sugar

1/2 tsp. grated fresh ginger

Nonstick cooking spray

12 oz. fresh asparagus, trimmed and cut into 1-inch long pieces

1 1/2 c. sliced fresh mushrooms

1 c. small broccoli florets

4 green onions, bias-sliced into 1-inch pieces

2 tsp. cooking oil

2 c. hot cooked brown rice

 

Directions:

Trim fat from steak.  Thinly slice steak across the grain; cut into bite-size strips.  Set aside.  For sauce, in a small bowl, stir together beef broth, soy sauce, cornstarch, sugar and ginger; set aside.

 

Lightly coat an unheated wok or large nonstick skillet with cooking spray.  Preheat over medium-high heat.  Add asparagus, mushrooms, broccoli and green onions to hot wok or skillet.  Cook and stir for 3-4 minutes or until vegetables are crisp-tender.  Remove vegetables from wok or skillet.

 

Carefully add oil to the hot wok or skillet.  Add meat.  Stir-fry for 2-3 minutes or until meat is slightly pink in center.  Push meat from center of wok or skillet.  Stir sauce; add to the center of wok or skillet.  Cook and stir until thickened and bubbly.

 

Return cooked vegetables to wok or skillet.  Stir vegetables and meat together to coat with sauce.  Cook and stir about 2 minutes more or until heated through.  Serve with hot cooked rice.

 

Cajun Pot Roast with Sweet Peppers

(Courtesy of Diabetic Living)

 

Ingredients:

1 (2-2 1/2 lb.) boneless beef chuck pot roast

1 Tbsp. salt-free Cajun seasoning

1/2 tsp. bottled hot pepper sauce

1/8 tsp. ground black pepper

1 (14 1/2 oz.) can low-salt diced tomatoes, undrained

1 medium green sweet pepper, cut into strips

1 medium red sweet pepper, cut into strips

1 medium yellow sweet pepper, cut into strips

Cracked black pepper, optional

 

Directions:

Trim fat from meat.  Sprinkle Cajun seasoning evenly over meat; rub in with your fingers.  If necessary, cut meat to fit into a 3 1/2-4 quart slow cooker.  Place meat in slow cooker.  Add hot pepper sauce and 1/8 tsp. black pepper.  Pour undrained tomatoes over meat in slow cooker.

 

Cover and cook on low-heat setting for 8-10 hours or on high-heat setting for 4-5 hours, adding pepper strips for the last 30 minutes of cooking.

 

Transfer meat to a cutting board.  Slice meat and transfer to a serving platter.  Drain vegetables, discarding cooking liquid.  Serve meat with vegetables.  If desired, sprinkle individual servings with cracked black pepper.

 

Diabetic exchange: 1 vegetable, 1 fat.

 

Strawberry Banana Delight

(Courtesy of Taste of Home)

Ingredients:
1 pkg. (.3 oz.) sugar-free strawberry gelatin
1 c. boiling water
6 ice cubes
2 medium ripe bananas, cut into chunks
4 Tbsp. whipped topping
4 fresh strawberries

Directions:
In a small bowl, dissolve gelatin in boiling water; cool for 10 minutes.  Add enough water to ice cubes to measure 1 cup.  In a blender, combine gelatin and ice mixture; cover and process for 1 minutes or until ice cubes are dissolved.  Add bananas; process 1-2 minutes longer or until blended.

Pour into 4 dessert dishes.  Refrigerate for at least 30 minutes or until set.  Garnish each with 1 Tbsp. whipped topping and a strawberry.

Cheesecake Phyllo Cups

(Courtesy of Taste of Home)

Ingredients:
4 oz. reduced-fat cream cheese
1/2 c. reduced-fat sour cream
Sugar substitute equivalent to 2 Tbsp. sugar
1 tsp. vanilla extract
2 pkgs. (2.1 oz. each) frozen miniature phyllo tart shells, thawed
1 can (11 oz.) mandrin orange slices
1 kiwi, peeled, sliced and cut into quarters

Directions:
In a large bowl, beat the cream cheese, sour cream, sugar substitute and vanilla until smooth.

Pipe or spoon into phyllo shells.  Top each with an orange segment and a kiwi piece.  Refrigerate until serving.

Note~ Each cup equals 46 calories, 2 g. fat, 4 mg. cholesterol, 29 mg. sodium, 5 g. carbohydrate, trace fiber and 1 g. protein.  Also this is diabetic friendly due to using the sugar substitute.

Homemade Tortillas

(Courtesy of Taste of Home)

Ingredients:
2 c. all-purpose flour
1/2 tsp. salt
3/4 c. water
3 Tbsp. olive oil


Directions:
In a large bowl, combine flour and salt.  Stir in water and oil.  Turn onto a floured surface; knead 10-12 times, adding a little flour or water if needed to achieve a smooth dough.  Divide dough into 8 portions.  On a lightly floured surface, roll each portion into a 7 inch circle.


In a large nonstick skillet coated with cooking spray, cook the tortillas over medium heat for 1 minutes on each side or until lightly browned.  Keep warm


Diabetic exchanges: 1 1/2 starch, 1 fat

Kids' Favorite Blueberry Muffins

(Courtesy of Taste of Home)

Ingredients:
2 1/2 c. pancake mix
1/2 c. sugar
1 egg
2/3 c. water
1/4 c. canola oil
1 1/2 c. fresh or frozen blueberries


Directions:
In a large bowl, combine pancake mix and sugar.  In another bowl, whisk the egg, water and oil  Stir into dry ingredients just until moistened.  Fold in blueberries.  


Fill paper-lined muffin cups two-thirds full.  Bake at 400 degrees for 14-16 minutes or until a toothpick comes out clean.  Cool the muffins for 5 minutes before removing from the pan to a wire rack.


Diabetic exchange: 2 starches, 1 fat


Note~ If using frozen blueberries, use without thawing to avoid discoloring the batter.

Roasted Tomato Soup with Fresh Basil

(Courtesy of Taste of Home)

Ingredients:
3 1/2 lb. tomatoes (about 11 medium), halved
1 small onion, quartered
2 garlic cloves, peeled and halved
2 Tbsp. olive oil
2 Tbsp. fresh thyme leaves
1 tsp. salt
1/4 tsp. pepper
12 fresh basil leaves
Salad croutons and additional fresh basil leaves, optional

Directions:
Place the tomatoes, onion and garlic in a greased 15x10 baking pan; drizzle with the oil.  Sprinkle with the thyme, salt and pepper; toss to coat.  Bake at 400 degrees or until tender, stirring once.  Cool slightly. 

In a blender, process the tomato mixture and basil in batches until blended.  Transfer to a large saucepan and heat through.  Garnish each serving with croutons and additional basil if desired.

Diabetic exchange: 3 vegetable, 1 fat.

Espresso Bean Chili

(Courtesy of Taste of Home)

Ingredients:
3 medium onions, chopped
2 Tbsp. olive oil
2 Tbsp. brown sugar
2 Tbsp. chili powder
2 Tbsp. ground cumin
1 Tbsp. instant coffee granules
1 Tbsp. baking cocoa
3/4 tsp. salt
2 cans (14 1/2 oz. each) no-salt-added diced tomatoes
1 can (15 oz.) black beans, rinsed and drained
1 can (15 oz.) kidney beans, rinsed and drained
1 can (15 oz.) garbanzo beans or chickpeas, rinsed and drained
Sour cream, thinly sliced green onions, shredded cheddar cheese and pickled jalapeno slices, optional

Directions:
In a Dutch oven, saute the onions in oil until tender. Add the brown sugar, chili powder, cumin, coffee granules, cocoa and salt; cook and stir for 1 minute.

Stir in tomatoes and beans. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until heated through. Serve with sour cream, onions, cheese and jalapeno slices if desired.