Diabetes Ebook:Diabetic Cookbook Healthy Living For Diabetics

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Healthy LivingFor Diabetics

Diabetes Cookbook: Delicious Recipes for Health

Diabetes Cookbook: Delicious Recipes for Health

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Table of Contents

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–— Appetizers –—

Cheesy Stuffed Mushrooms

Speedy Salmon Croquettes

Smoked Salmon Rounds

Bistro Bruschetta

–— Breakfasts –—

Italian Mini Frittata

Stuffed French Toast

Italian Sausage and Zucchini Quiche

Pear-Hazelnut Coffee Cake

Low Carb Crepes

–— Lunches –—

Cheesesteak with Peppers & Onions

Chicken “Brats” with Apple Slaw

Turkey Meatball Grinders

Orange-Soy Chicken Sandwiches

Beef and Black Bean Wraps

Hot Chicken Salad

Garlic Cashew Chicken Casserole

Hummus & Avocado Salad Sandwiches

BBQ Ranch Wraps

Grilled Vegetable Sandwiches

Roasted Tomato Soup

–— Dinners –—

Cream of Chicken and Rice Florentine

Slow-Cooker Chicken & Sweet Potatoes

Stuffed Pepper Soup

Orange Baked Ham

Chicken & Sweet Pepper Linguine Alfredo


Pork Diane

–— Desserts –—

Eggnog Mousse

Triple-A Apple Pie

Carrot Cake

Apple Crisp

Crustless Pumpkin Pie

Chocolate Sherbet

Mushrooms

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Makes 4 Servings

Ingredients

Cheesy Stuffed

12 - large mushrooms

2 - tablespoons finely chopped red bell pepper

1 - tablespoon finely chopped scallions

1 - tablespoon reduced-fat cream cheese

1 - tablespoon finely chopped fresh parsley

2 - tablespoons plain or seasoned bread crumbs

1/2 - teaspoon garlic powder

1/8 - teaspoon black pepper

Preparation

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1. Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray.

2. Remove stems from mushrooms; chop stems finely. Place mushrooms caps on prepared baking sheet.

3. Coat a medium skillet with cooking spray. Over medium heat, cook chopped mushroom stems, red bell pepper, and scallions 2 to 3 minutes. Stir in cream cheese, parsley, bread crumbs, garlic powder and black pepper and cook 1 to 2 minutes, stir-ring occasionally.

4. Spoon mixture evenly into mushroom caps and spray tops with cooking spray.





5. Cover and bake about 15 minutes, or until caps are tender. Uncover and bake an additional 5 to 6 minutes.

Croquettes

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Makes 7 Servings

Ingredients

Speedy Salmon

1 - egg

2 - tablespoons yellow mustard

1 - (14-3/4-ounce) can pink salmon, drained, bones removed, and flaked

2 - teaspoons fresh chopped parsley

1/2 - teaspoon onion powder


3/4 - cup herb-seasoned stuffing mix

1/2 - cup all-purpose flour

1/4 - cup vegetable oil

Preparation

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1. In a large bowl, combine the salmon, egg, mustard, parsley, onion powder, and pepper; mix well. Stir in the stuffing mix, and form into 14 small patties.

2. Place the flour in a shallow dish. Add the salmon patties, turning to coat completely.

3. Heat the oil in a large skillet over medium-high heat. Add the patties and cook in batches for 2 to 3 minutes per side, or until golden. Serve immediately.






Rounds Click Here

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Makes 4 Servings

Ingredients

Smoked Salmon

1 - (8-ounce) container whipped light cream cheese

1 - scallion, thinly sliced

30 - Melba Toast rounds (about 2/3 of a 5-1/4 ounce box)

1 - (3-ounce) package smoked salmon, cut into 30 pieces

1 - tablespoon minced red onion

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1. In a small bowl, combine cream cheese & scallion; mix well.

2. Spread the cream cheese mixture evenly over the Melba toast rounds. Place 1 piece of smoked salmon on top of each and sprinkle with minced onion.






Bistro Bruschetta

Makes 12 Servings

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Ingredients

1/3 - cup olive oil

1 1/4 - teaspoon garlic powder

1 - loaf (16 ounces) Italian or French bread, cut into 1-inch slices

8 - plum tomatoes, seeded and chopped

1/4 - cup chopped fresh basil

1/2 – of a small red onion, finely chopped Salt to taste


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1. Preheat the oven to 400 degree F.

2. In a large bowl, combine the oil and garlic powder; mix well and set aside 2 tablespoons of the mixture.

3. Brush the tops of the bread slices with remaining oil mixture and place on a baking sheet. Bake for 8 to 10 minutes.

4. Meanwhile, in the same large bowl, combine the remaining ingredients with the reserved oil mixture. Spoon the tomato onion mixture over the toasted bread slices and serve.




Frittata

Makes 6 Servings

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Ingredients

Italian Mini

1 - teaspoon butter

1/4 - cup chopped shallots

4 - egg whites

2 - eggs

1/2 - cup boiling water

2 - thin slices prosciutto, finely chopped

2 - tablespoons chopped sun-dried tomatoes (not packed in oil)

2 - garlic cloves, minced


1 1/2 - cups fat-free milk

1 - cup (4 ounces) shredded part-skim mozzarella cheese

1/4 - cup shredded Asiago cheese

1/2 - cup canned water-packed artichoke hearts, rinsed, drained and chopped

2 - tablespoons minced fresh basil or 2 teaspoons dried basil

3/4 - teaspoon salt

1/2 - teaspoon white pepper

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1. In a large bowl, combine the flours, sugar, baking powder and salt. Combine the egg, milk, bananas and vanilla; stir into dry ingredients just until moistened.






2. Pour batter onto a hot griddle, coated with cooking spray; sprinkle with blueberries. Turn when bubbles form on top; cook until second side is golden brown. Serve with syrup if desired.

3. If using frozen blueberries, do not thaw.


Toast

Makes 8 Servings

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Ingredients

Stuffed French

2 - egg whites

1 - egg, slightly beaten

3/4 - cup fat-free milk

1/2 - teaspoon vanilla

1/8 - teaspoon apple pie spice

1/2 - cup fat-free cream cheese (about 5 ounces)

2 - tablespoons strawberry or apricot spreadable fruit

8 - slices of French bread

1/2 - cup strawberry or apricot spreadable fruit

Nonstick cooking spray

Preparation

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1. In small bowl, combine cream cheese and 2 tablespoons spreadable fruit. Using serrated knife, form pocket in each bread slice by making a horizontal cut halfway between top and bottom crust, slicing not quite all the way through. Fill each pocket with 1 tablespoon of cream cheese mixture. 2. In small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.

3. Dip stuffed bread slices into egg mixture, coating both sides. Place bread slices on hot griddle. Cook about 3 minutes or until golden brown, turning once.







4. Meanwhile, in small saucepan, heat 1/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast.

Italian Sausage and

Zucchini Quiche

Ingredients



1 - cup coarsely shredded zucchini

1/2 - cup chopped red sweet pepper (1 small)

1/4 - cup finely shredded Parmesan cheese (1 ounce)

4 - ounces uncooked turkey Italian sausage links, casings removed

1 1/2 - cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly

beaten

1/3 - cup shredded part-skim or reduced-fat mozzarella cheese


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1. Preheat oven to 325 degrees F. Coat four 8-ounce shallow ramekins or quiche dishes or one 9-inch pie plate with cooking spray. Set aside.

2. In a medium skillet cook turkey sausage, zucchini, and sweet pepper until turkey is cooked through and sweet pepper is just tender, using a wooden spoon to break up turkey as it cooks. In a medium bowl combine cooked turkey mixture and Parmesan cheese. Divide mixture among the prepared dishes or spoon into the pie plate. In a medium bowl whisk together egg, milk, and black pepper. Divide egg mixture evenly among the ramekins or pour into the pie plate. Sprinkle with mozzarella cheese.

3. Bake individual servings about 25 minutes or pie plate about 35 minutes or until a knife inserted in center(s) comes out clean. Cool on a wire rack 10 minutes before serving.


Coffee Cake

Ingredients

Pear-Hazelnut

1 - medium pear

1/2 - cup Splenda or Sweet’N Low

1/4 - cup canola oil


1/2 - teaspoon vanilla


1/2 - cup whole wheat flour

2 - teaspoons baking powder

1 - teaspoon finely shredded lemon peel

1/2 - teaspoon ground nutmeg

1 1/4 - cups quick-cooking rolled oats

1/3 - cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten

2 - tablespoons chopped hazel-nuts or sliced almonds


Preparation

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1. Preheat oven to 375 degrees F. lightly coat a 9x1 1/2-inch round baking pan with nonstick cooking spray; set aside. Core and slice the pear; set aside.

2. In a large bowl, stir together Splenda or Sweet’N Low and oil. Add milk, egg, and vanilla. Beat with an electric mixer on medium speed for 1 minute.

3. In a small bowl, combine all-purpose flour, whole wheat flour, baking powder, lemon peel, and nutmeg. Add to beaten mixture; beat until combined. Stir in oats. Spoon into prepared pan. Arrange sliced pears over batter. Sprinkle with hazelnuts.


4. Bake for 35 to 40 minutes or until a toothpick inserted near the center of the cake portion comes out clean. Cool in pan on a wire rack for 30 minutes. Serve warm.

Low Carb Crepes

Ingredients

3 - eggs, separated

3 - ounces cream cheese

1 - teaspoon baking powder

1/8 - teaspoon cream of tartar

1 - packet Splenda or Sweet’N Low

2 - tablespoons Syrup (Sugar Free)

2 - tablespoons oil

1 - cup whipping cream

3 - packets Splenda or Sweet’N Low

Frozen berries of choice

Preparation

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1. Preheat oil in skillet over medium-low heat.

2. In a bowl, whip egg whites with cream of tartar until peaks are stiff (about 5 minutes).

3. In separate bowl, blend cream cheese, yolks, baking powder and sugar free syrup. Adding half of the yolk batter at a time to the whites and using a tall spoon (I use an iced tea spoon), make a lazy sine wave through the batter once. Turn the bowl 90 degrees and repeat. Add second half of the yolk mix and repeat sine wave two more times.

4. Using scant ½ cup scoop, drop batter onto heated pan. Let cook until bottom is firm (the batter’s not yours) about 3-5 minutes. Flip and press lightly. Let cook for another 1-2 minutes, until crepe is set. Move to a plate to cool.

5. When ready to serve: Arrange crepes on a plate (best looking side down).


Peppers & Onions

Makes 6 Servings

Ingredients

Cheesesteak wi

4 - teaspoons canola oil

2 - cloves garlic, minced


1/8 - teaspoon salt

1 - large portobello mushroom, stems and gills removed, cut into thin strips

1 - large yellow sweet pepper, seeded and cut into thin strips

1 - medium fresh poblano chile pepper, seeded and cut into thin strips

1 - medium onion, halved and thinly sliced

1 - pound boneless beef sirloin steak, trimmed and cut into thin strips

4 - ounces reduced-fat Monterey Jack cheese, shredded (1 cup)

Long loaf of uncut French bread

Preparation


1. In a very large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add beef strips; sprinkle with black pepper and salt. Cook for 4 to 6 minutes or just until beef is slightly pink in the center, stirring frequently. Remove beef from skillet; cover and set aside.

2. In the same skillet, combine the remaining 2 teaspoons oil, the mushroom, sweet pepper, chile pepper, onion, and garlic. Cook for 8 to 10 minutes or until vegetables are tender, stirring occasionally.

3. Meanwhile, preheat broiler. Split bread loaf in half horizontally. Scoop out the soft centers of the top and bottom of the loaf, leaving about a 1/2-inch shell. (Save soft bread centers for an-other use.) Place bread, cut sides up, on a large baking sheet.


4. Broil bread 5 to 6 inches from the heat for 1 to 2 minutes or until toasted. Spoon vegetable mixture into bottom half of the loaf. Top with steak strips and cheese. Remove loaf top from the baking sheet. Broil filled bottom half of loaf for 1 to 2 minutes or until cheese is melted. Place loaf top over filling. To serve, cut crosswise into six portions.

Apple Slaw

Makes 6 Servings

Ingredients

Chicken “Brats” with


1 - tablespoon spicy brown mustard

1 - tablespoon sugar free syrup

1 - cup finely shredded napa cabbage

1 - small Granny Smith apple, cored and cut into thin strips (or coarsely shredded)

1/4 - cup thin wedges of red onion

1 - tablespoon cider vinegar

1 - tablespoon olive oil

1 - 12 ounce package cooked chicken apple sausage

5 - whole wheat hot dog buns


Preparation


1. In a small bowl combine mustard and sugar free syrup; set aside.

2. In a medium bowl combine cabbage, apple, and red onion. In a small bowl whisk the vinegar, olive oil, and 1 teaspoon of the mustard mixture to blend. Drizzle over cabbage mixture and toss to coat.

3. On a preheated grill pan or griddle, cook sausages over medium heat 15 to 18 minutes or until heated through, turning occasionally.

4. Serve sausages on buns topped with remaining mustard mixture and apple slaw. Serve with any additional slaw.



Grinders

Makes 4 Servings

Ingredients

Turkey Meatball

1 - 14 1/2 - ounce can no-salt-added diced tomatoes

2 - tablespoons no-salt-added tomato paste

1 - tablespoon balsamic vinegar

2 - cloves garlic, halved

1 - teaspoon Italian seasoning, crushed

1/4 - teaspoon crushed red pepper

1/4 - teaspoon salt

1 - egg, lightly beaten

2/3 - cup soft whole grain or whole wheat bread crumbs

12 - ounces uncooked ground turkey breast

1 - medium red sweet pepper, cut into thin strips

1 - small sweet onion, cut into thin wedges

2 - teaspoons olive oil

4 - whole grain or whole wheat hot dog buns, toasted

4 - thin slices mozzarella cheese (1 ounce total)


Preparation


1. Preheat oven to 400 degrees F. Coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a blender or food processor combine undrained diced tomatoes, tomato paste, vinegar, garlic, Italian seasoning, crushed red pepper and salt. Cover and blend or process until smooth.


2. In a large bowl combine the egg, 1/4 cup of the sauce, and bread crumbs. Add turkey and mix until combined. Form mixture into twelve 2-inch meatballs. Place meatballs in prepared baking pan. Bake 15 minutes or until no longer pink (165 degrees F).

3. Meanwhile, in a large skillet, cook sweet pepper and onion in hot oil over medium heat

8 minutes or until very tender, stirring occasionally. Stir in remaining sauce. Heat through. Add meatballs and stir gently to coat with sauce.

4. Increase oven temperature to broil. Place split buns 4 to 5 inches under the heat. Broil

1 minute; remove from oven. Line buns with cheese slices. Broil 1 minute more or until cheese is melted and bread is toasted.

5. Place 3 meatballs in each bun. Top with sauce and cheese.

Orange-Soy

Chicken Sandwiches

Makes 4 Servings


Ingredients

1/2 - teaspoon finely shredded orange peel

1/3 - cup orange juice

1 - tablespoon low-sodium soy sauce

1 - clove garlic, minced

1 - teaspoon snipped fresh thyme

1/2 - teaspoon paprika



2 - 8 ounces skinless, boneless chicken breast halves


1 - tablespoon mango chutney

3 - tablespoons light mayonnaise

4 - multigrain sandwich thins, toasted

2 - cups loosely packed watercress

Preparation

1. In a small bowl stir together orange peel, orange juice, soy sauce, garlic, thyme, paprika, black pepper, and crushed red pepper; set aside.

2. Cut each chicken breast half crosswise in half. Place each piece between two pieces or plastic wrap. Using the flat side of a meat mallet, pound the chicken lightly to about 1/4 inch thick. Remove plastic wrap.


3. In a very large nonstick skillet heat the oil over medium-high heat. Cook chicken in hot oil for 4 minutes, turning once. Carefully add orange juice mixture to skillet. Simmer for 3 minutes or until liquid reduces to a glaze, turning to coat chicken.

4. Place chutney in a small bowl; snip any large pieces of fruit. Stir in mayonnaise. To assemble sandwiches, spread mayonnaise mixture on cut sides of toasted sandwich thins. For each sandwich, place 1/2 cup of the watercress and a chicken portion on bottom half of sandwich thin. Add sandwich thin top, spread side down.

Bean Wraps

Makes 6 servings

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Ingredients

Beef and Black

8 - ounces lean ground beef

1 - cup chopped onion


1 1/2 - teaspoons ground cumin

1 - teaspoon chili powder

1/2 - teaspoon ground coriander

1 - 15ounce can black beans, rinsed and drained

1 - large tomato, chopped

1/4 - teaspoon salt


6 - 8 inch whole wheat flour tortillas

1 1/2 - cups shredded lettuce

1 to 1 1/2 - cups shredded cheddar or Monterey Jack cheese (4 to 6 ounces)

Salsa (optional)

Preparation


1. In a large skillet cook ground beef, onion, and garlic for 5 minutes or until meat is brown. Drain off fat.







2. Stir in cumin, chili powder, and coriander. Cook and stir for 1 minute. Stir in black beans, tomato, salt, and black pepper. Cook, covered, for 5 minutes more, stirring occasionally.

3. To serve, spoon beef mixture down the center of each tortilla. Sprinkle with lettuce and cheese. Roll up. If desired, serve with salsa (optional).

Hot Chicken Salad

Ingredients


3 - cups cubed cooked chicken breast (about 1 pound)

1 - cup sliced celery

1 - cup chopped yellow or red sweet pepper

1 - 6 ounce carton plain low-fat yogurt

1/4 - cup sliced green onions

1 - tablespoon lemon juice

1/4 - teaspoon ground black pepper

1/2 - cup crushed cornflakes

1/4 - cup sliced almonds

3/4 - cup shredded reduced-fat cheddar or mozzarella cheese (3 ounces)

1 - 10 3/4 ounce can reduced fat and reduced-sodium condensed cream of chicken soup

Preparation

1. Preheat oven to 400 degrees F. In a large bowl, stir together chicken, celery, sweet pepper, cheese, soup, yogurt, green onions, lemon juice, and black pepper. Transfer to a 2- quart rectangular baking dish.

2. In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.

3. Bake, uncovered, about 30 minutes or until heated through. Let stand for 10 minutes before serving.


Chicken Casserole

Ingredients

Garlic Cashew

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1 - cup reduced-sodium chicken broth

1/4 - cup hoisin sauce

2 - tablespoons grated fresh ginger

4 - teaspoons cornstarch



1 - pound skinless, boneless chicken breast halves, cut into 1-inch strips

2 - medium onions, cut into thin wedges

2 - cups sliced bok choy

1 - cup sliced celery (2 stalks)

1 - cup sliced carrots (2 medium)

3/4 - cup chopped green sweet pepper (1 medium)


2 - cups cooked brown rice

1 - cup chow mein noodles, coarsely broken

1/2 - cup cashews

1/4 - cup thinly sliced green onions (2)


Preparation

1. Preheat oven to 400 degrees F. Lightly coat a 2-quart rectangular baking dish with cooking spray. Set aside.

2. For sauce, in a medium bowl whisk together broth, hoisin sauce, ginger, cornstarch, crushed red pepper, and black pepper; set aside.


3. Lightly coat an extra-large skillet with cooking spray; heat over medium-high heat. Add chicken to skillet; cook until lightly browned. Remove from skillet. Add onion wedges, bok choy, celery, carrots, and sweet pepper to the skillet. Cook for 3 to 4 minutes or until vegetables start to soften. Add garlic; cook for 30 seconds more. Stir in the sauce. Cook and stir about 3 minutes or until sauce is thickened and bubbly. Stir in cooked rice and browned chicken.

4. Spoon chicken-rice mixture into the prepared baking dish. Cover and bake about 20 minutes or until casserole is bubbly and chicken is no longer pink (165 degrees F). Sprinkle chow mein noodles and cashews over. Bake, uncovered, for 4 to 5 minutes more or until noodles and cashews are golden brown. Sprinkle with green onions.

Hummus & Avocado

Salad Sandwiches

Makes 4 servings

Ingredients

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1/2 - of an avocado, peeled and sliced

1 - cup arugula leaves

2 - ounces Gruyere cheese, shredded (1/2 cup)

1/3 - cup Mediterranean flavor hummus, such as Sabra Tuscan Herb brand

4 - whole-wheat sandwich thins or bagel bread squares, split


Preparation

1. Lightly coat an unheated panini griddle, covered indoor electric grill, or large nonstick skillet with cooking spray. Heat according to manufacturer’s directions or heat over medium heat.

2. Spread the hummus on cut sides of sandwich thins. Sprinkle with black pepper. Divide avocado slices among sandwich thin bottoms. For each sandwich, top avocado slices with 1/4 cup of the arugula leaves and 2 tablespoons of the shredded cheese. Place sandwich thin tops on the cheese, spread sides down. Press down lightly.

3. Place sandwiches on griddle, grill, or skillet, adding in batches if necessary. If using griddle or grill, close lid and grill 2 to 3 minutes or until bread is toasted. (If using skillet, place a heavy saucepan or skillet on top of sandwiches. Cook about 2 minutes or until bottoms are toasted. Carefully remove saucepan or top skillet [it may be hot]. Turn sandwiches; top again with the saucepan or skillet. Cook about 2 minutes more or until bread is toasted.


BBQ Ranch Wraps

Makes 4 servings

Ingredients

4 - 8 inches whole grain flour tortillas

2 - tablespoons bottled barbecue sauce

2 - tablespoons bottled reduced-fat ranch salad dressing

1 - tablespoon light mayonnaise dressing or salad dressing

2 - cups packaged shredded broccoli (broccoli slaw mix)

8 - ounces cooked chicken breast or turkey breast, shredded

Preparation

1. In a medium bowl, combine ranch dressing and mayonnaise dressing; stir in shredded broccoli. Spread tortillas with barbecue sauce. Top with chicken and broccoli mixture. Roll up tortillas.

Sandwiches

Makes 4 servings

Ingredients

Grilled Vegetable

1/2 - cup basil leaves

1/4 - teaspoon salt

2 - medium roma tomatoes, halved


1 - medium zucchini, sliced lengthwise

1 - medium summer squash, sliced lengthwise

1 - small red onion, cut into 1/2- inch slices

8 - slices whole grain crusty country style bread

1 - cup shredded part-skim mozzarella cheese (4 ounces)


Preparation


1. Lightly coat zucchini, summer squash, onion, and tomatoes with nonstick cooking spray. Sprinkle with salt and pepper.

2. For a charcoal grill, grill zucchini, squash, and onion on the rack of an uncovered grill directly over medium coals for 6 to 8 minutes or until tender, turning once. Grill tomatoes about 3 minutes or until heated through and lightly charred, turning once. Grill bread slices 1 minute; turn. Top with cheese and grill 1 minute more. (For a gas grill, preheat grill. Reduce heat to medium. Place vegetables on a grill rack over heat. Cover and grill as directed.)

3. Cut up vegetables as desired. Top bread slices with vegetables and basil leaves.


Soup

Ingredients

Roasted Tomato


3 1/2 - pounds roma tomatoes, halved


1/2 - cup chopped onion (1 medium)

1/4 - cup shredded carrot

1/4 - cup finely chopped celery

1 - clove garlic, minced

1 - cup unsalted chicken stock or reduced-sodium chicken broth

1 - tablespoon snipped fresh thyme

1 - teaspoon snipped fresh rosemary

1 - tablespoon snipped fresh basil

1/4 - teaspoon salt


2 - tablespoons plain fat-free Greek yogurt

Snipped fresh basil

Preparation

1. Preheat oven to 350 degrees F. Arrange tomatoes, cut sides down, in two shallow baking pans. Roast on separate oven racks for 30 minutes, rearranging pans halfway through roasting time. Remove from oven; let stand until cool enough to handle. Using your fingers, lift skins from tomatoes and discard skins (some skins may remain on tomatoes); set tomatoes aside.

2. In a large saucepan heat oil over medium heat. Add onion, carrot, celery, and garlic. Cook about 4 minutes or until onion is tender, stirring occasionally. Add tomatoes and any liquid from baking pans, the chicken stock, thyme, and rosemary. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. Remove from heat; cool slightly.


3. Transfer half of the tomato mixture to a food processor or blender. Cover and process or blend until smooth. Repeat with the remaining tomato mixture. Return all to the saucepan. Stir in the 1 tablespoon basil, the salt, and pepper. Stir in the 2 table-spoons yogurt. Heat through. Spoon additional yogurt onto individual servings. If desired, sprinkle with additional fresh basil.

and Rice Florentine

Makes 6 Servings

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Cream of Chicken

2 - tablespoons olive oil

1 - pound skinless, boneless chicken breast halves

1 1/2 - cups finely chopped onions (3 medium)

1 - 8 ounce package fresh mushrooms, sliced

1/2 - cup shredded carrot (1 medium)

1 - tablespoon bottled minced garlic

1/3 - cup long grain rice, uncooked

1 - 14 ounce can reduced sodium chicken broth

1 - cup water


2 - 12 ounce cans evaporated fat-free milk

2 - tablespoons all-purpose flour

4 - cups packed fresh spinach

2 - teaspoons finely shredded lemon peel

2 - tablespoons lemon juice

Preparation

1. In a Dutch oven, heat oil over medium-high heat; reduce heat to medium. Add chicken; cook for 12 to 15 minutes or until no longer pink (170 degrees F), turning once halfway through cooking. Remove chicken to a plate to cool. When cool enough to handle, use two forks to pull chicken apart into coarse shreds.




2. Meanwhile, add onions, mushrooms, carrot, and garlic to the Dutch oven; cook for 5

minutes, stirring occasionally. Stir in rice; cook for 1 minute more. Add broth, the water, nutmeg, and 1/2 teaspoon ground black pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes.

3. In a small bowl, stir together 1 can of the evaporated milk and the flour ; stir into mixture in Dutch oven. Stir in the remaining can of milk. Cook and stir until bubbly.

4. Stir in spinach and the shredded chicken. Simmer for 5 minutes. Stir in lemon peel and lemon juice. If desired, sprinkle with additional ground black pepper.

& Sweet Potatoes

Makes 4 Servings

Ingredients

Slow-Cooker Chicken


4 - 4 ounce boneless, skinless chicken thighs

1 - onion, chopped

¼ - teaspoon dried thyme

2 - tablespoons Dijon mustard

2 - large sweet potatoes (about 1 pound total), peeled and sliced into large rounds

1½ - cups low-sodium, low-fat chicken broth (gluten-free if needed)

3 - tablespoons Splenda or Sweet’N Low brown sugar blend

Preparation

1. Place chicken in a slow cooker. Top chicken with onions and sweet potatoes.

2. Add remaining ingredients and cook on low for 5-7 hours or until chicken is done.

3. Remove bay leaf and serve.


Soup

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Stuffed Pepper

1 - pound lean ground beef

1 - large onion, chopped (1 cup)


4 - cups lower-sodium beef broth

2 - cups water


1/2 - teaspoon chili powder

1/2 - teaspoon smoked paprika

3/4 - cup uncooked instant brown rice

1 - 14 1/2 ounce can diced tomatoes, undrained

1/2 - cup finely shredded Colby and Monterey Jack cheese

1 - medium red sweet pepper, chopped (1/2 cup)

1 - medium orange sweet pepper, chopped (1/2 cup)

1 - medium green sweet pepper, chopped (1/2 cup)

Preparation

1. In a large skillet cook beef, onion, sweet peppers, and garlic over medium heat until meat is browned and vegetables are tender. Drain off fat.





2. In a 4- to 5-quart slow cooker combine beef-vegetable mixture, broth, the water, tomatoes, black pepper, chili powder, and smoked paprika.

3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in rice. Cover/cook for 30- minutes more or until heated through. Sprinkle each serving with cheese.

Ham

Ingredients

Orange Baked


6 - garlic cloves

1 - orange, zested

1/2 - cup Dijon mustard

8 1/2 - ounces sugar free orange marmalade

1 - cup Splenda or Sweet’N Low brown sugar, packed

1/4 - cup freshly squeezed orange juice

1 - 14 to 16-pound fully cooked, spiral-cut smoked ham on the bone

Preparation

1. Mince the garlic in a food processor fitted with the steel blade.

2. Add the marmalade, mustard, Splenda or Sweet’N Low brown sugar, orange zest, and orange juice and process until smooth.

3. Pour the glaze over the ham and bake for 1 hour at 350 degrees F, until the ham is fully heated and the glaze is well browned.

4. Serve hot or at room temperature.


Chicken & Sweet

Pepper Linguine Alfredo

Ingredients

2 - teaspoons snipped fresh thyme

1/8 - teaspoon freshly ground black pepper

8 - ounces packaged chicken stir-fry strips

1 - 9 ounce package refrigerated whole wheat linguine

1 - medium red sweet pepper, seeded and cut into thin strips

1 - 10 ounce container refrigerated light Alfredo pasta sauce

1/3 - cup finely shredded Parmesan, Romano, or Asiago cheese

2 - medium zucchini and/or yellow summer squash, halved lengthwise and sliced (about 2-1/2 cups)

Preparation

1. Using kitchen scissors, cut linguine in half. Cook linguine according to package directions; drain. Return to hot pan; cover and keep warm.

2. Meanwhile, coat a large skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add sweet pepper; cook and stir for 2 minutes. Add squash; cook and stir for 2 to 3 minutes more or until vegetables are crisp-tender. Remove from skillet.

3. Add chicken to skillet. Cook and stir for 2 to 3 minutes or until no longer pink. Return vegetables to skillet. Stir in pasta sauce; heat through.

4. Add chicken-vegetable mixture, cheese (if desired), and thyme to cooked linguine; toss gently to coat. Sprinkle with black pepper.

Pork Diane

Makes 4 Servings

Ingredients


1 - tablespoon water

1 - teaspoon lemon juice

1 - tablespoon butter or margarine

1 - teaspoon Dijon-style mustard

1 - tablespoon Worcestershire sauce for chicken

4 - 3 ounces boneless pork top loin chops, cut 3/4 to 1 inch

1/2 to1 - teaspoon lemon-pepper seasoning

1 - tablespoon snipped fresh chives, parsley, or oregano

Preparation

1. For sauce, in a small bowl stir together the water, Worcestershire sauce, lemon juice, and mustard; set aside.

2. Trim fat from chops. Sprinkle both sides of each chop with lemon-pepper seasoning. In a 10-inch skillet melt butter over medium heat. Add chops and cook for 8 to 12 minutes or until pork juices run clear (160 degrees F), turning once halfway through cooking time. Remove from heat. Transfer chops to a serving platter; cover and keep warm.

3. Pour sauce into skillet; stir to scrape up any crusty browned bits from bottom of skillet. Pour sauce over chops. Sprinkle with chives.


Eggnog Mousse

Makes 4 Servings


Ingredients

2 - teaspoons unflavored gelatin

2 - cups reduced-fat eggnog

2 - tablespoons Splenda or Sweet’N Low

1/8 - teaspoon ground cinnamon


1/2 - teaspoon vanilla extract

1 - cup reduced-fat whipped topping, divided

Preparation

1. In a small saucepan, sprinkle gelatin over eggnog; let stand for 1 minute.

2. Heat over low heat, stirring until gelatin is completely dissolved.

3. Stir in Splenda or Sweet’N Low, cinnamon, and nutmeg until all dissolve.

4. Transfer to a small bowl; stir in vanilla.

5. Refrigerate until mixture begins to thicken.

6. Beat mixture, along with 3/4 cup whipped topping, until light & fluffy

7. Divide among four dessert dishes. Refrigerate until firm.

8. Garnish with remaining whipped topping; sprinkle with additional nutmeg if desired.


Triple-A Apple Pie

Makes 10 Servings


Ingredients

1 - tablespoon all-purpose flour

1 - teaspoon apple pie spice

1 - recipe Oil Pastry (or purchase separately)

1/4 - cup packed Splenda or Sweet’N Low brown sugar

4 - medium red and/or green cooking apples (1-1/2 pounds total), cored, quartered, and thinly sliced (about 4 cups)

1 - medium Anjou, Asian, or Bartlett pear, cored, quartered, and thinly sliced

1 - 15 ounce can unpeeled apricot halves in light syrup, rinsed, drained, and sliced, or 1 cup fresh blueberries

Preparation

1. Preheat oven to 375 degrees F. Prepare Oil Pastry. Cover and set aside.

2. In a very large bowl, combine Splenda or Sweet’N Low brown sugar, flour, and apple pie spice. Add apple slices, pear slices, and apricot slices or blueberries. Toss gently to coat. Transfer fruit mixture to a 9-inch pie plate.

3. On a floured surface, use your hands to slightly flatten the pastry. Roll dough from center to edge into a circle about 12 inches in diameter. Cut 5 to 6 slits on top of crust. To transfer pastry,** wrap it around the rolling pin. Unroll pastry atop fruit mixture. Trim pastry to 1/2 inch beyond edge of pie plate. Fold under extra pastry. Crimp edge as desired.

4. Place pie plate on a foil-lined baking sheet. To prevent overbrowning, cover edge of pie with foil. Bake for 30 minutes; remove foil. Bake for 10 to 15 minutes more or until apples are tender and filling is bubbly. Cool about 1 hour. Serve slightly warm. Makes

10 servings.


Carrot Cake

Makes 12 Servings


Ingredients

1/2 - cup carrot grated

1 1/4 - cup dates chopped

1 - cup raisins, seedless

1 1/3 - cup water

1/4 - cup no sugar added applesauce, unsweetened

1 - teaspoon cinnamon

1 - teaspoon cloves ground

1 - teaspoon nutmeg

2 - cups whole wheat flour

1 - teaspoon baking powder

1 - teaspoon baking soda

Preparation

1. Preheat oven to 350 F.

2. Place the carrots, dates, raisins, water, applesauce, cinnamon, cloves and nutmeg in a saucepan, bring to boil, reduce the heat, and simmer for 5 minutes. Cool.

3. Stir the dry ingredients together.

4. Combine the wet and dry mixtures and stir until well blended.

5. Spoon the batter into an 8x8 nonstick cake pan and bake for 45 to 50 minutes.


Apple Crisp

Makes 8 Servings


Ingredients

5 - cups sliced peeled cooking apple

2 - tablespoons Splenda or Sweet’N Low

1 - teaspoon lemon juice


1/2 - cup regular rolled oats


3 - tablespoons all-purpose flour


3 - tablespoons butter Frozen light whipped dessert topping, thawed (optional)

Preparation

1. For filling: Preheat oven to 375 degrees F. In a large bowl combine apples, 2 tablespoons Splenda or Sweet’N Low, lemon juice, and 1/2 teaspoon of the apple pie spice. Transfer apple mixture to a 2-quart square baking dish.

2. For topping: In medium bowl, combine oats, 1/4 cup Splenda or Sweet’N Low, flour , and 1/4 teaspoon apple pie spice. Cut in butter until mixture resembles coarse crumbs. Sprinkle topping over filling.

3. Bake for 30 to 35 minutes or until apple is tender and topping is golden brown. Serve warm. If desired, top with whipped top-ping. Makes 8 (1/2-cup) servings.


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Ingredients

Crustless

1/3 - cup Spend

1/3 - cup sugar

1 - teaspoon vanilla

1 - 15 ounce can pumpkin

2 - tablespoons sugar free honey

3/4 - cup evaporated fat-free milk

1 1/2 - teaspoons pumpkin pie spice

1/2 - cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten

Preparation

1. Preheat oven to 350 F. Lightly grease an 8-inch spring form pan. In a medium bowl, combine pumpkin, Splenda or Sweet’N Low, sugar free honey, and pie spice. Add eggs and vanilla. Beat lightly just until combined. Gradually stir in evaporated milk. Pour into prepared pan and place on a foil-lined baking sheet.

2. Bake for 45 to 50 minutes or until center appears set when gently shaken. Cool for 1 hour on a wire rack. Cover and chill for at least 2 hours or up to 24 hours before serving.

3. To serve, loosen pie from sides of pan by running a thin metal spatula around the edge. Remove sides of pan. Cut pie into wedges to serve.




Chocolate Sherbet

Makes 12 Servings

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Ingredients

2 - cups water


1/2 - cup whipping cream

1 - teaspoon vanilla

6 to 7 - ounces 60-percent cacao chocolate or sugar free chocolate, chopped

Preparation

1. In a medium saucepan stir together chopped sugar free chocolate, Splenda or Sweet’N Low, water, and whipping cream. Bring to boiling, whisking constantly. Boil gently for 1 minute. Remove from heat and stir in vanilla. Cover and chill overnight.

2. Freeze mixture in a 1-quart ice cream freezer according to manufacturer’s directions. Ripen in freezer before serving. To serve, scoop into small glasses or dishes.


Health & Medicine

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