Today's post deals with yummy Chicken recipes. Check out the Shanghai Walnut Chicken, the Chicken Veggie Saute, and the rest of today's recipes. Enjoy!
CHICKEN WALDORF SALAD
This is from Everyday Diabetic Recipes, and begins, "Leftover cooked chicken makes this chicken Waldorf salad, loaded with apples, grapes, celery and walnuts, a snap to assemble. If you use rotisserie chicken, keep in mind that it's salty and omit the salt in the dressing. Serve over watercress, with a chunk of whole-grain baguette."
Cook Time: 15 minutes; Total Time: 15 minutes; Servings: 4; Yield: 4 servings, about 1-1/2 cups each
To view this online, go to https://www.eatingwell.com/recipe/250282/chicken-waldorf-salad/.
Ingredients
1/3 cup low-fat mayonnaise
1/3 cup nonfat or low-fat plain yogurt
2 teaspoons lemon juice
1/4 teaspoon salt
3 cups chopped cooked chicken breast (see Tips)
1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
1/2 cup chopped walnuts, toasted if desired (see Tips), divided
Directions
Whisk 1/3 cup mayonnaise, 1/3 cup yogurt, 2 teaspoons lemon juice and 1/4 teaspoon salt in a large bowl. Add 3 cups chicken, 1 apple, 1 cup grapes, 1 cup celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.
LIGHTER CHICKEN POT PIE
This is from Everyday Diabetic Recipes, and begins, "Got your plate ready? Good, 'cause you're going to want a bowl of this Lighter Chicken Pot Pie. It's got all the cozy mixed in, like veggies and chicken in a lightened-up cream sauce. Don't worry, we've even added a bit of crust to this diabetic-friendly chicken pot pie!"
Cook Time: 30 minutes; Serves: 8; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Lighter-Chicken-Pot-Pie.
Ingredients
1 tablespoon light margarine
1/2 cup chopped onion
8 ounces mushrooms, coarsely chopped
1-1/2 cup frozen mixed vegetables, thawed
3 cups cooked diced chicken
1/2 teaspoon dried thyme
1/2 teaspoon salt (optional)
1/4 teaspoon black pepper
1 cup reduced sodium fat-free chicken broth
1/2 cup fat-free evaporated milk
2 tablespoons all-purpose flour
4 slices reduced-fat crescent rolls (from an 8-ounce package)
Directions
Preheat oven to 375 degrees F. Coat a 9-inch deep dish pie plate with cooking spray.
In a large skillet over medium-high heat, melt margarine. Add onions and mushrooms and cook 3 to 5 minutes, or until just softened. Add vegetables, chicken, thyme, salt, if desired, pepper, and broth; simmer 5 to 6 minutes.
In a small bowl, whisk evaporated milk and flour. Pour into skillet and continue to cook 3 to 5 minutes, or until sauce is thickened.
Pour chicken mixture into pie plate and arrange dough slices on top, placing the widest side of dough on outer edge of pie plate.
Bake 20 to 25 minutes, or until hot and bubbly and crust is golden.
CREAMY CRUNCHY CHICKEN CASSEROLE
This is from Everyday Diabetic Recipes, and begins, "Our Creamy Crunchy Chicken Casserole hits all the high notes. Plus, it comes together so quickly, you'll have this easy casserole recipe on the table before your gang can ask, 'What's for dinner?'"
Cook Time: 30 minutes; Serves: 6; Serving Size: 3/4 cup
To view this online, go to https://www.everydaydiabeticrecipes.com/Casseroles/Creamy-Crunchy-Chicken-Casserole.
Ingredients
3 cups cooked chicken breast (about 1lb.), chopped
3/4 cup shredded reduced-fat cheddar or mozzarella cheese
1 (10-3/4-ounce) can, reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup low-fat milk
1 cup chopped red or yellow bell pepper
1/4 cup chopped celery
1/4 cup sliced green onions
1/4 teaspoon pepper
1/4 cup low-sodium crushed cornflakes
1/4 cup sliced almonds
Directions
Preheat oven to 400 degrees F. Coat a 2-qt. casserole dish with cooking spray.
In a large bowl, stir together chicken, cheese, soup, milk, bell pepper, celery, green onions, and pepper. Pour into prepared casserole dish.
In a small bowl, stir together cornflakes and almonds. Sprinkle evenly over chicken mixture.
Bake, uncovered, about 30 minutes, or until heated through. Let stand for 10 minutes before serving.
Notes
Want to make this ahead of time? No problem! Just assemble the casserole, cover tightly, freeze, thaw completely, then bake off!
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
SHANGHAI WALNUT CHICKEN
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
CHICKEN VEGGIE SAUTE
This is from Everyday Diabetic Recipes, and begins, "This quick skillet dish packed with healthy veggies and cooked in olive oil is perfect for a last minute supper. Our Chicken Veggie Saute tastes as good as it looks!"
Cook Time: 18 minutes; Serves: 4; Serving Size: 2 chicken tenders and 3/4 cup veggies
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Chicken-Veggie-Saute--7090.
Ingredients
1 tablespoon olive oil
1 pound chicken breast tenders, rinsed and patted dry
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
3 assorted bell peppers (green, red or yellow), thinly sliced
1 onion, cut in half, thinly sliced
1 tablespoon lemon juice
Directions
In a large nonstick skillet over medium-high heat, heat olive oil. Add chicken, garlic, salt and pepper, and cook 10-12 minutes or until lightly browned, turning once. Remove to a plate.
Add peppers and onion to skillet. Cook over medium heat 8-10 minutes or until tender, stirring occasionally. Return chicken to skillet, drizzle with lemon juice, and cook for 3-4 minutes or until heated through.
Thursday, October 8, 2026
Wednesday, October 7, 2026
Baked Goodies
If you thought that being diabetic meant no more Baked Goodies, today's post shows you several diabetic-friendly baked goods that you can eat. Check out the Almond Biscotti, the Chocolate Chip Pumpkin Muffins, and the rest of today's goodies. Of course, remember: Moderation is a good thing. Oh, and, as always, Enjoy!
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
ALMOND BISCOTTI
Recipe Yield: Servings: 32
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F.
Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Note:
Blueberry-filled muffins that have a cake-like texture.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
CRANBERRY-ORANGE MUFFINS
Recipe Yield: Serves: 6
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-muffins.
Ingredients
1-1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup butter
1/4 cup Splenda No Calorie Sweetener, 1 Gram of Fiber, Granulated
3/4 teaspoon orange zest
1 large egg
1/3 cup vanilla nonfat yogurt
1/2 cup chopped fresh cranberries
Directions
Preheat oven to 375 degrees F. Line 6 muffin cups with paper liners or spray with nonstick spray.
Mix together flour, baking powder and baking soda. Set aside.
Beat butter at medium speed with an electric mixer until creamy. Gradually add Splenda Granulated Sweetener, 1 Gram of Fiber and orange zest beating until light and fluffy. Add egg and beat.
Stir in vanilla yogurt. Gradually stir in flour mixture until just combined.
Fold in cranberries. Spoon batter evenly into muffin cups.
Bake 15-20 minutes or until lightly browned. Remove from pan, cool on wire rack.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 5 g; Fiber: 3 g; Sodium: 220 mg; Cholesterol: 55 mg; Protein: 5 g; Carbohydrates: 28 g; Sugars: 3 g
VANILLA CREAM PUFFS
Recipe Yield: Yield: 12 ServingsServing Size: 1 cream puff
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-cream-puffs.
Ingredients
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions: Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts. Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions: Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly. Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage: Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Notes:
Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.
Nutritional Information Per Serving: Calories: 200; Fat: 9 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 180 mg; Cholesterol: 120 mg; Protein: 6 g; Carbohydrates: 24 g; Sugars: 12 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
ALMOND BISCOTTI
Recipe Yield: Servings: 32
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F.
Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
Find this recipe at: http://diabeticgourmet.com/recipes/html/23.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with wax or parchment paper.
Loosen edges of cake; unmold on paper.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
Tuesday, October 6, 2026
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Chipotle BBQ Pork Folded Tacos and Chorizio Pork Tacos w/Creamy Slaw. Enjoy!
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
CHICKEN AND VEGGIE FAJITAS
This is from Old El Paso, and begins, "No need to go out for delicious chicken fajitas when you can make this restaurant-inspired version at home. Ready to go big on homemade flavor? These fresh chicken fajitas use seasoned chicken strips, colorful sautéed peppers, sliced red onions and loads of fresh toppings all wrapped in flour tortillas. Chicken and Veggie Fajitas are perfect for picky eaters because they're almost infinitely customizable. Set out your favorite toppings like sliced jalapeños, chopped tomatoes and lime wedges. You'll be serving up a sizzling skillet of flavors in no time."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-and-veggie-fajitas.
Ingredients
2 tablespoons vegetable oil
2 cups thinly sliced red or yellow bell peppers
1 cup thinly sliced red onions
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (8.2 oz) Old El Paso™ Flour Tortillas For Soft Tacos & Fajitas (6 inch), heated as directed on package
Toppings as desired, such as Old El Paso™ Shredded Mexican Style 4 Cheese Blend, sliced jalapeño chiles, chopped tomatoes, lime wedges, Old El Paso™ Creamy Salsa Verde Sauce, Old El Paso™ Crema Mexicana, guacamole, pico de gallo salsa
Preparation
In 12-inch nonstick skillet, heat 1 tablespoon oil over medium-high heat. Add bell peppers and onions. Cook over medium heat 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender. Spoon vegetables onto platter; cover to keep warm.
Add remaining 1 tablespoon oil to same skillet over medium-high heat. Add chicken; cook 5 to 6 minutes, stirring occasionally, until no longer pink in center. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer 2 to 3 minutes or until thickened. Add to platter with vegetables.
To serve, fill tortillas with warmed chicken, bell pepper mixture and your favorite toppings.
Expert Tips
For best results, pat chicken slices dry before adding to a hot skillet.
Try Old El Paso™ Shredded 3 Pepper Cheese Blend to replace Old El Paso™ Shredded Mexican Style 4 Cheese Blend for a little extra heat for your chicken fajitas.
Short on time? Use 3 cups frozen pepper and onion stir-fry blend to replace fresh bell peppers and onions. Cook according to package directions; add to platter, and cover to keep warm. Continue with recipe.
Fajitas are almost infinitely customizable, so set out your favorite toppings so people can make their own perfect fajita combos.
The word “fajita” is the diminutive form of the Spanish “faja,” which means “strip” or “belt.” So “fajitas” literally means “little strips.”
Nutrition: 2 Fajitas: Calories: 340 (Calories from Fat: 120); Total Fat: 13g (Saturated Fat: 4g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 680mg; Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 2g); Protein 24g
% Daily Value: Vitamin A 4%; Vitamin C 25%; Calcium 6%; Iron 15%;
Exchanges: 2 Starch, 1/2 Vegetable, 2 1/2 Very Lean Meat, 2 Fat, Carbohydrate Choices: 2
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
CHIPOTLE BBQ PORK FOLDED TACOS
This is from Diabetes Food Hub. It begins, "Looking for an easy meal that's a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you're home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos."
Prep Time: 20 minutes; Cook Time: 6 hours; Servings: 16; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/chipotle-bbq-pork-folded-tacos.html.
Ingredients
2 cloves garlic (minced)
1 cup reduced-sugar barbecue sauce
4 chipotle chili peppers in adobo sauce (pureed)
2 lbs pork shoulder (trimmed)
1-1/2 tsp smoked paprika
16 low-carb whole-wheat tortillas
2 cups shredded cabbage
1-1/2 cups diced onion (about 2 medium onions)
Directions
In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.
Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.
Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.
To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.
BUFFALO TURKEY TACOS
Source: Jennie-O
Recipe Yield: Makes 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g
FISH TACOS WITH AVOCADO SALSA
Recipe Yield: Yield: 4 servings.Serving size: 2 tacos
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association
View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total
2 Tbsp canola oil
1/4 tsp salt
8 corn tortillas, warmed
1/2 medium avocado, peeled, pitted, and diced
1/2 cup fresh pico de gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Directions
Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.
Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.
Notes:
Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.
Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
CHICKEN AND VEGGIE FAJITAS
This is from Old El Paso, and begins, "No need to go out for delicious chicken fajitas when you can make this restaurant-inspired version at home. Ready to go big on homemade flavor? These fresh chicken fajitas use seasoned chicken strips, colorful sautéed peppers, sliced red onions and loads of fresh toppings all wrapped in flour tortillas. Chicken and Veggie Fajitas are perfect for picky eaters because they're almost infinitely customizable. Set out your favorite toppings like sliced jalapeños, chopped tomatoes and lime wedges. You'll be serving up a sizzling skillet of flavors in no time."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 5 servings
To view this online, go to https://www.oldelpaso.com/recipes/chicken-and-veggie-fajitas.
Ingredients
2 tablespoons vegetable oil
2 cups thinly sliced red or yellow bell peppers
1 cup thinly sliced red onions
1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
2/3 cup water
1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix
1 package (8.2 oz) Old El Paso™ Flour Tortillas For Soft Tacos & Fajitas (6 inch), heated as directed on package
Toppings as desired, such as Old El Paso™ Shredded Mexican Style 4 Cheese Blend, sliced jalapeño chiles, chopped tomatoes, lime wedges, Old El Paso™ Creamy Salsa Verde Sauce, Old El Paso™ Crema Mexicana, guacamole, pico de gallo salsa
Preparation
In 12-inch nonstick skillet, heat 1 tablespoon oil over medium-high heat. Add bell peppers and onions. Cook over medium heat 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender. Spoon vegetables onto platter; cover to keep warm.
Add remaining 1 tablespoon oil to same skillet over medium-high heat. Add chicken; cook 5 to 6 minutes, stirring occasionally, until no longer pink in center. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer 2 to 3 minutes or until thickened. Add to platter with vegetables.
To serve, fill tortillas with warmed chicken, bell pepper mixture and your favorite toppings.
Expert Tips
For best results, pat chicken slices dry before adding to a hot skillet.
Try Old El Paso™ Shredded 3 Pepper Cheese Blend to replace Old El Paso™ Shredded Mexican Style 4 Cheese Blend for a little extra heat for your chicken fajitas.
Short on time? Use 3 cups frozen pepper and onion stir-fry blend to replace fresh bell peppers and onions. Cook according to package directions; add to platter, and cover to keep warm. Continue with recipe.
Fajitas are almost infinitely customizable, so set out your favorite toppings so people can make their own perfect fajita combos.
The word “fajita” is the diminutive form of the Spanish “faja,” which means “strip” or “belt.” So “fajitas” literally means “little strips.”
Nutrition: 2 Fajitas: Calories: 340 (Calories from Fat: 120); Total Fat: 13g (Saturated Fat: 4g, Trans Fat: 0g); Cholesterol: 55mg; Sodium: 680mg; Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 2g); Protein 24g
% Daily Value: Vitamin A 4%; Vitamin C 25%; Calcium 6%; Iron 15%;
Exchanges: 2 Starch, 1/2 Vegetable, 2 1/2 Very Lean Meat, 2 Fat, Carbohydrate Choices: 2
STEAK TACOS
This recipe begins, “Your slow cooker makes Mexican-style magic, turning flank steak fork-tender and infusing it with irresistible flavors for the best steak tacos you ever ate.”
http://www.diabeticconnect.com/diabetic-recipes/general/2664-steak-tacos
Ingredients
1 lb raw lean flank steak (I use semi-frozen steak)
1 packet Taco Seasoning Mix
1 medium onion
4 oz chopped green chilies
1/2 cup (or more) sliced bell pepper
6 Corn tortillas
Directions
Cut steaks in half; rub with taco seasoning. Place in a crock pot coated with nonstick cooking spray. Top with onion, bell pepper and chilies. Cover and cook on low for 8-9 hours or until meat is tender. Remove steaks and cool slightly; shred meat with two forks. Return to crock pot; heat through. Spoon about 1/2 cup meat mixture down the center of each tortilla. Top with cheese, tomato and sour cream. Fold ends and sides over filling.
Nutritional Facts: Servings 6; Yield 6 servings – 210 Calories; 9 g fat (48.1% calories from fat); 17 g Protein; 16 g Carbohydrate; 2 g Dietary Fiber; 39 mg Cholesterol; 186 mg Sodium.
CHIPOTLE BBQ PORK FOLDED TACOS
This is from Diabetes Food Hub. It begins, "Looking for an easy meal that's a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you're home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos."
Prep Time: 20 minutes; Cook Time: 6 hours; Servings: 16; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/chipotle-bbq-pork-folded-tacos.html.
Ingredients
2 cloves garlic (minced)
1 cup reduced-sugar barbecue sauce
4 chipotle chili peppers in adobo sauce (pureed)
2 lbs pork shoulder (trimmed)
1-1/2 tsp smoked paprika
16 low-carb whole-wheat tortillas
2 cups shredded cabbage
1-1/2 cups diced onion (about 2 medium onions)
Directions
In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.
Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.
Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.
To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.
Monday, October 5, 2026
Meatless Monday
It's time for another Meatless Monday. Today's diabetic-friendly offerings include Marinated Artichoke Appetizers and Melon with Fresh Berry Sauce. Enjoy!
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
ROASTED BABY EGGPLANT AND TOMATOES
Recipe Yield: Yield: 4 servings
Source: Great Healthy Food - Diabetes
Book Title: Great Healthy Food - Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.
Ingredients
4 baby eggplant, stalks trimmed
8 small plum tomatoes, pierced once
2 tablespoons balsamic vinegar
Salt and pepper, to taste
Directions
Preheat the oven to 375 degrees F.
Cut the baby eggplants into quarters lengthwise.
Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.
Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g
Diabetic Exchanges: 2 Vegetable
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
MELON WITH FRESH BERRY SAUCE
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g
Diabetic Exchanges: 1-1/2 Carbohydrate
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
SUGAR FREE BLUEBERRY MUFFINS
Recipe Yield: Yield: 12 muffinsServing size: 1 muffin
Source: Splenda
Recipe and image appear courtesy of Splenda.
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-blueberry-muffins.
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Fat: 5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 26 g; Sugars: 8 g
Friday, September 25, 2026
Friday Recipes
It's finally Friday. Here are six recipes to help you through the weekend, including Rancher's Meatloaf and Sweet and Sour Chicken with Vegetables. Enjoy!
IRISH BROWN BREAD
This is from Everyday Diabetic Recipes, and begins, "If you can't make it to Ireland anytime soon, bring the taste of Ireland to your table tonight! One of the easiest and quickest breads to bake up, this Irish Brown Bread has become a favorite in our Test Kitchen. We like to slice it up and serve it warm with a little margarine or sugar-free jam on the side."
Cook Time: 35 minutes; Serves: 16; Serving Size: 1 (16th of a round)
To view this online, go to https://www.everydaydiabeticrecipes.com/Bread/Irish-Brown-Bread-6746.
Ingredients
1-1/2 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
2 tablespoons light butter, cut into small pieces
1 egg
1 cup low-fat buttermilk
Directions
Preheat oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.
In a large bowl, combine whole wheat flour, all-purpose flour, baking soda, and salt; mix well.
Add butter, then the egg and buttermilk. Using your hands, mix until just combined. Place dough on baking sheet and shape into a round loaf about 1 inch high. Make a crisscross cut (an "X") across the top with a floured knife.
Bake bread 10 minutes. Reduce oven temperature to 350 degrees. Bake 25 to 30 more minutes, or until a toothpick inserted in center comes out clean. Cool slightly on a wire rack, then cut into wedges and serve warm.
IRISH BEEF POT PIE
This is from Diabetic Gourmet, and begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."
Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.
Ingredients
1-1/2 pounds beef Flat Iron Steaks
1 package (8 ounces) cremini mushrooms, sliced
1-1/2 cups frozen crinkle-cut carrots
1-1/2 cups frozen peas
2 teaspoons chopped fresh thyme, divided
1 teaspoon minced garlic, divided
Salt and Pepper
3 tablespoons cornstarch
1 can (14 to 14-1/4 ounces) ready-to-serve beef broth
1 refrigerated pie crust (1/2 of a 15-ounce package)
Directions
Heat oven to 425F.
Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.
Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.
In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.
Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.
Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.
Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.
Bake in 425F oven 16 to 18 minutes or until crust is golden.
Remove from oven to wire rack; let cool 5 to 10 minutes before serving.
Nutritional Information Per Serving: Calories: 402; Fat: 18 grams; Sodium: 490 milligrams; Cholesterol: 58 milligrams; Protein: 27 grams; Carbohydrates: 31 grams
GROUND BEEF AND SWEET POTATO SKILLET
This is from Andrea Mathis, M.A., RDN, LD at Eating Well, and begins, "This ground beef and sweet potato skillet is a fast, hearty meal made with just five simple ingredients (not counting oil, salt and pepper) for a flavorful one-pan dinner. The sweet potatoes cook until tender, soaking up the savory flavors from the beef and veggies. With no complicated prep or cleanup, it’s a satisfying and stress-free option for any night of the week."
Active Time: 30 minutes; Total Time: 30 minutes; Servings: 4
To view this online, go to https://www.eatingwell.com/ground-beef-sweet-potato-skillet-11706161.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 medium red onion, diced
2 cloves garlic, minced
1 pound lean ground beef
2 medium sweet potatoes, scrubbed and diced (4 cups)
2 medium green bell peppers, chopped (1 cup)
1/2 teaspoon salt
1/4 teaspoon ground pepper
Directions
Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add diced onion and minced garlic; cook until softened, 2 to 3 minutes. Add ground beef; cook, stirring occasionally and breaking it apart, until no longer pink, 2 to 3 minutes.
Stir in diced sweet potatoes, chopped bell pepper, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and cook, stirring occasionally, until the sweet potatoes are tender, 10 to 12 minutes.
Nutrition Information: Serving Size: 1-1/2 cups; Calories: 263, Fat: 9g, Saturated Fat: 3g, Cholesterol: 70mg, Carbohydrates: 18g, Total Sugars: 5g, Added Sugars: 0g, Protein: 26g, Fiber: 3g, Sodium: 259mg, Potassium: 744mg
SWEET AND SOUR CHICKEN WITH VEGETABLES
This is from Everyday Diabetic Recipes, and begins, "Looking for a veggie-packed all-in-one chicken dish? This is it! This skillet meal takes no time to whip together. And, with its great color and nutrition plus authentic Asian flavor, it's sure to be a hit."
Cook Time: 12 minutes; Serves: 6; Serving Size: 4 ounces chicken strips and 3/4 cup veggies
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Sweet-and-Sour-Chicken-with-Vegetables-103208.
Ingredients
2 tablespoons canola oil
1-1/2 pound boneless, skinless chicken breasts, cut into thin strips
1 (20-ounce) can pineapple chunks in syrup, drained and liquid reserved
1 (8-ounce) can sliced water chestnuts, drained
1 cup fresh broccoli florets
1 medium-sized red bell pepper, cut into 3/4-inch chunks
2 tablespoons low-sodium soy sauce
1 tablespoon white vinegar
1 tablespoon ketchup
2 tablespoons cornstarch
1 tablespoon sugar
1 cup fresh snow peas, trimmed
Directions
In a large skillet or wok, heat oil over high heat. Add chicken and stir-fry for 4 to 5 minutes, or until no pink remains.
Add pineapple chunks, water chestnuts, broccoli, and red pepper. Stir-fry for 3 to 4 minutes, or until the vegetables are crisp-tender.
In a small bowl, combine the reserved pineapple liquid, the soy sauce, vinegar, ketchup, cornstarch, and sugar; mix well. Stir into skillet or wok and cook 3 minutes. Add snow peas and cook 1 minute, or until sauce has thickened. Serve immediately.
RANCHER'S MEATLOAF
This recipe is from Everyday Diabetic Recipes, and begins, "Take your taste buds down to the ranch with this easy recipe for Rancher's Meatloaf. Filled with barbecue flavor, fiber-filled black beans, and good-for-ya veggies, this is one meatloaf that'll really get you saying, 'Yeehaw!'"
Cook Time: 1 hour 35 minutes; Serves: 10
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Ranchers-Meatloaf.
Ingredients
2 pounds extra lean ground beef
1 (8-1/4-ounce) can julienne carrots, drained
1 (15-ounce) can black beans, drained and rinsed
1/2 cup cornflake crumbs
3 tablespoons minced onion
1/2 cup egg substitute
\1/2 teaspoon black pepper
2 tablespoons low-carb barbecue sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 5-inch loaf pan with cooking spray.
In a large bowl, combine ground beef, carrots, black beans, cornflake crumbs, minced onion, egg substitute, and pepper; mix well. Place in loaf pan. Spread barbecue sauce evenly over top.
Bake 1-1/2 hours, or until no pink remains. Allow to sit 5 minutes. Pour off excess liquid, if any, then slice and serve.
LEMON ICEBOX CAKE
This yummy dessert is from Melissa Gray-Streett at Eating Well, and begins, "This no-bake lemon icebox cake is a bright, creamy dessert that comes together with just a handful of ingredients. Layers of graham crackers soften into a cake-like texture as they chill, while a light lemon pudding and whipped cream filling adds refreshing citrus flavor."
Prepare it hours in advance or the night before for stress-free serving.
This simple dessert sets in the refrigerator, making it ideal for warmer days.
Lemon pudding and whipped cream create a fluffy, citrusy filling that’s not too heavy.
Active Time: 25 minutes; Total Time: 4 hours 25 minutes; Servings: 12
To view this online, go to https://www.eatingwell.com/lemon-icebox-cake-11965118.
Ingredients
1 (3.4-ounce) package instant lemon pudding & pie mix
1-1/2 cups whole milk
2 teaspoons grated lemon zest, plus more for garnish
2 cups heavy cream
1 teaspoon vanilla extract
14 graham cracker sheets, divided
Directions
Whisk pudding mix, 1-1/2 cups milk and 2 teaspoons lemon zest in a large bowl until slightly thickened, about 2 minutes.
In another large bowl, whisk 2 cups cream and 1 teaspoon vanilla until stiff peaks form, 4 to 5 minutes. Fold 2 cups of the whipped cream into the pudding mixture until just combined. Cover and refrigerate the remaining whipped cream until ready to serve.
Line the bottom and long sides of a 9-by-5-inch loaf pan with parchment paper. Spread 1/2 cup pudding mixture in an even layer in the bottom of the prepared pan. Arrange 3-1/2 graham cracker sheets in an even layer over the pudding mixture, breaking as needed to fit. Spread 1 cup pudding mixture evenly over the crackers. Repeat the layers 2 more times, using 3-1/2 graham cracker sheets and 1 cup pudding mixture per layer, ending with graham crackers and the remaining pudding mixture (about 1/2 cup). Cover tightly with plastic wrap and refrigerate until the pudding is set and the crackers have softened, at least 4 hours or up to 12 hours.
Loosen the edges with a small offset spatula, if needed. Invert the cake onto a platter; remove and discard the parchment. Whisk the reserved whipped cream to return to stiff peaks, if needed. Dollop on top, spread over the top and sides, or serve on the side. Garnish with additional lemon zest, if desired.
To make ahead
Refrigerate, tightly covered, for up to 12 hours.
IRISH BROWN BREAD
This is from Everyday Diabetic Recipes, and begins, "If you can't make it to Ireland anytime soon, bring the taste of Ireland to your table tonight! One of the easiest and quickest breads to bake up, this Irish Brown Bread has become a favorite in our Test Kitchen. We like to slice it up and serve it warm with a little margarine or sugar-free jam on the side."
Cook Time: 35 minutes; Serves: 16; Serving Size: 1 (16th of a round)
To view this online, go to https://www.everydaydiabeticrecipes.com/Bread/Irish-Brown-Bread-6746.
Ingredients
1-1/2 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
2 tablespoons light butter, cut into small pieces
1 egg
1 cup low-fat buttermilk
Directions
Preheat oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.
In a large bowl, combine whole wheat flour, all-purpose flour, baking soda, and salt; mix well.
Add butter, then the egg and buttermilk. Using your hands, mix until just combined. Place dough on baking sheet and shape into a round loaf about 1 inch high. Make a crisscross cut (an "X") across the top with a floured knife.
Bake bread 10 minutes. Reduce oven temperature to 350 degrees. Bake 25 to 30 more minutes, or until a toothpick inserted in center comes out clean. Cool slightly on a wire rack, then cut into wedges and serve warm.
IRISH BEEF POT PIE
This is from Diabetic Gourmet, and begins, "Tender Flat Iron Steaks are quickly cooked in a hot skillet before adding mushrooms, carrots and peas – and it’s tossed in a savory gravy. The Irish beef pot pie is topped off with flaky pastry dough for a truly satisfying meal. Flat iron steak is also called butlers’ steak or oyster blade steak."
Yield: 6 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/irish-beef-pot-pie.
Ingredients
1-1/2 pounds beef Flat Iron Steaks
1 package (8 ounces) cremini mushrooms, sliced
1-1/2 cups frozen crinkle-cut carrots
1-1/2 cups frozen peas
2 teaspoons chopped fresh thyme, divided
1 teaspoon minced garlic, divided
Salt and Pepper
3 tablespoons cornstarch
1 can (14 to 14-1/4 ounces) ready-to-serve beef broth
1 refrigerated pie crust (1/2 of a 15-ounce package)
Directions
Heat oven to 425F.
Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot.
Add mushrooms; cook and stir 3 minutes. Add carrots, peas, 1 teaspoon thyme and 1/2 teaspoon garlic; cook and stir an additional 3 to 4 minutes or until carrots and peas are defrosted. Remove from skillet; set aside.
In same skillet, add 1/2 of beef; cook and stir 1 to 2 minutes or until outside surface of beef is no longer pink. Season with salt and pepper, as desired. Remove from skillet with slotted spoon; set aside. Repeat with remaining beef.
Dissolve cornstarch into beef broth; add to skillet. Bring to a boil; cook and stir about 1 minute or until sauce is slightly thickened and any browned bits on bottom of skillet are dissolved. Return vegetables and beef to pan; stir to combine.
Place beef mixture in 2-inch deep, 9-inch pie plate or similar sized round baking dish. Unfold pie crust on flat surface, pressing out fold lines with fingers.
Place crust over beef mixture allowing edges to drape over pie plate. Sprinkle remaining 1 teaspoon thyme and 1/2 teaspoon garlic evenly onto top of crust. Place pie plate on 15-1/2 x 10-1/2 x 1-inch jelly-roll pan.
Bake in 425F oven 16 to 18 minutes or until crust is golden.
Remove from oven to wire rack; let cool 5 to 10 minutes before serving.
Nutritional Information Per Serving: Calories: 402; Fat: 18 grams; Sodium: 490 milligrams; Cholesterol: 58 milligrams; Protein: 27 grams; Carbohydrates: 31 grams
GROUND BEEF AND SWEET POTATO SKILLET
This is from Andrea Mathis, M.A., RDN, LD at Eating Well, and begins, "This ground beef and sweet potato skillet is a fast, hearty meal made with just five simple ingredients (not counting oil, salt and pepper) for a flavorful one-pan dinner. The sweet potatoes cook until tender, soaking up the savory flavors from the beef and veggies. With no complicated prep or cleanup, it’s a satisfying and stress-free option for any night of the week."
Active Time: 30 minutes; Total Time: 30 minutes; Servings: 4
To view this online, go to https://www.eatingwell.com/ground-beef-sweet-potato-skillet-11706161.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 medium red onion, diced
2 cloves garlic, minced
1 pound lean ground beef
2 medium sweet potatoes, scrubbed and diced (4 cups)
2 medium green bell peppers, chopped (1 cup)
1/2 teaspoon salt
1/4 teaspoon ground pepper
Directions
Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add diced onion and minced garlic; cook until softened, 2 to 3 minutes. Add ground beef; cook, stirring occasionally and breaking it apart, until no longer pink, 2 to 3 minutes.
Stir in diced sweet potatoes, chopped bell pepper, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and cook, stirring occasionally, until the sweet potatoes are tender, 10 to 12 minutes.
Nutrition Information: Serving Size: 1-1/2 cups; Calories: 263, Fat: 9g, Saturated Fat: 3g, Cholesterol: 70mg, Carbohydrates: 18g, Total Sugars: 5g, Added Sugars: 0g, Protein: 26g, Fiber: 3g, Sodium: 259mg, Potassium: 744mg
SWEET AND SOUR CHICKEN WITH VEGETABLES
This is from Everyday Diabetic Recipes, and begins, "Looking for a veggie-packed all-in-one chicken dish? This is it! This skillet meal takes no time to whip together. And, with its great color and nutrition plus authentic Asian flavor, it's sure to be a hit."
Cook Time: 12 minutes; Serves: 6; Serving Size: 4 ounces chicken strips and 3/4 cup veggies
To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Sweet-and-Sour-Chicken-with-Vegetables-103208.
Ingredients
2 tablespoons canola oil
1-1/2 pound boneless, skinless chicken breasts, cut into thin strips
1 (20-ounce) can pineapple chunks in syrup, drained and liquid reserved
1 (8-ounce) can sliced water chestnuts, drained
1 cup fresh broccoli florets
1 medium-sized red bell pepper, cut into 3/4-inch chunks
2 tablespoons low-sodium soy sauce
1 tablespoon white vinegar
1 tablespoon ketchup
2 tablespoons cornstarch
1 tablespoon sugar
1 cup fresh snow peas, trimmed
Directions
In a large skillet or wok, heat oil over high heat. Add chicken and stir-fry for 4 to 5 minutes, or until no pink remains.
Add pineapple chunks, water chestnuts, broccoli, and red pepper. Stir-fry for 3 to 4 minutes, or until the vegetables are crisp-tender.
In a small bowl, combine the reserved pineapple liquid, the soy sauce, vinegar, ketchup, cornstarch, and sugar; mix well. Stir into skillet or wok and cook 3 minutes. Add snow peas and cook 1 minute, or until sauce has thickened. Serve immediately.
RANCHER'S MEATLOAF
This recipe is from Everyday Diabetic Recipes, and begins, "Take your taste buds down to the ranch with this easy recipe for Rancher's Meatloaf. Filled with barbecue flavor, fiber-filled black beans, and good-for-ya veggies, this is one meatloaf that'll really get you saying, 'Yeehaw!'"
Cook Time: 1 hour 35 minutes; Serves: 10
To view this online, go to https://www.everydaydiabeticrecipes.com/Beef/Ranchers-Meatloaf.
Ingredients
2 pounds extra lean ground beef
1 (8-1/4-ounce) can julienne carrots, drained
1 (15-ounce) can black beans, drained and rinsed
1/2 cup cornflake crumbs
3 tablespoons minced onion
1/2 cup egg substitute
\1/2 teaspoon black pepper
2 tablespoons low-carb barbecue sauce
Directions
Preheat oven to 350 degrees F. Coat a 9- x 5-inch loaf pan with cooking spray.
In a large bowl, combine ground beef, carrots, black beans, cornflake crumbs, minced onion, egg substitute, and pepper; mix well. Place in loaf pan. Spread barbecue sauce evenly over top.
Bake 1-1/2 hours, or until no pink remains. Allow to sit 5 minutes. Pour off excess liquid, if any, then slice and serve.
LEMON ICEBOX CAKE
This yummy dessert is from Melissa Gray-Streett at Eating Well, and begins, "This no-bake lemon icebox cake is a bright, creamy dessert that comes together with just a handful of ingredients. Layers of graham crackers soften into a cake-like texture as they chill, while a light lemon pudding and whipped cream filling adds refreshing citrus flavor."
Prepare it hours in advance or the night before for stress-free serving.
This simple dessert sets in the refrigerator, making it ideal for warmer days.
Lemon pudding and whipped cream create a fluffy, citrusy filling that’s not too heavy.
Active Time: 25 minutes; Total Time: 4 hours 25 minutes; Servings: 12
To view this online, go to https://www.eatingwell.com/lemon-icebox-cake-11965118.
Ingredients
1 (3.4-ounce) package instant lemon pudding & pie mix
1-1/2 cups whole milk
2 teaspoons grated lemon zest, plus more for garnish
2 cups heavy cream
1 teaspoon vanilla extract
14 graham cracker sheets, divided
Directions
Whisk pudding mix, 1-1/2 cups milk and 2 teaspoons lemon zest in a large bowl until slightly thickened, about 2 minutes.
In another large bowl, whisk 2 cups cream and 1 teaspoon vanilla until stiff peaks form, 4 to 5 minutes. Fold 2 cups of the whipped cream into the pudding mixture until just combined. Cover and refrigerate the remaining whipped cream until ready to serve.
Line the bottom and long sides of a 9-by-5-inch loaf pan with parchment paper. Spread 1/2 cup pudding mixture in an even layer in the bottom of the prepared pan. Arrange 3-1/2 graham cracker sheets in an even layer over the pudding mixture, breaking as needed to fit. Spread 1 cup pudding mixture evenly over the crackers. Repeat the layers 2 more times, using 3-1/2 graham cracker sheets and 1 cup pudding mixture per layer, ending with graham crackers and the remaining pudding mixture (about 1/2 cup). Cover tightly with plastic wrap and refrigerate until the pudding is set and the crackers have softened, at least 4 hours or up to 12 hours.
Loosen the edges with a small offset spatula, if needed. Invert the cake onto a platter; remove and discard the parchment. Whisk the reserved whipped cream to return to stiff peaks, if needed. Dollop on top, spread over the top and sides, or serve on the side. Garnish with additional lemon zest, if desired.
To make ahead
Refrigerate, tightly covered, for up to 12 hours.
Thursday, September 24, 2026
Breakfast
When I was growing up, my mom had definite rules about meals: We had to have some form of meat for dinner (no vegetarian stuff; that was too strange!); a big dinner for Sundays; and always breakfast in the morning - but never at any other time.
But one family next door would frequently have breakfast food Thursday evening. (I was good friends with two of the children there, so I knew...) Since Friday was pay-day, their mom wanted to get rid of the extra little bits of cereal from each box, as well as any left-over eggs (hence, scrambled eggs or eggs used to make pancakes or French toast). This way, wnen shopping the next evening, they would start with fresh cereal, etc.
"Why can't we have cereal or French toast for dinner?" I'd plead, especially if Mom was planning to make liver-and-onions for dinner.
"Those are breakfast foods," she'd explain, as if to a slow child.
"But Mrs. M lets her kids have..."
It was no use. Liver-and-onions for dinner, end of discussion.
Mom
Years later, Mom eased up on the rules. But by that time, I was on my own, and I could fix breakfast whenever I wanted.
To that end, here are six breakfast recipes for any old time, including Salsa Verde Scrambled Egg Tacos and Peanut Butter Breakfast Pudding. Enjoy!
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
But one family next door would frequently have breakfast food Thursday evening. (I was good friends with two of the children there, so I knew...) Since Friday was pay-day, their mom wanted to get rid of the extra little bits of cereal from each box, as well as any left-over eggs (hence, scrambled eggs or eggs used to make pancakes or French toast). This way, wnen shopping the next evening, they would start with fresh cereal, etc.
"Why can't we have cereal or French toast for dinner?" I'd plead, especially if Mom was planning to make liver-and-onions for dinner.
"Those are breakfast foods," she'd explain, as if to a slow child.
"But Mrs. M lets her kids have..."
It was no use. Liver-and-onions for dinner, end of discussion.
Mom
Years later, Mom eased up on the rules. But by that time, I was on my own, and I could fix breakfast whenever I wanted.
To that end, here are six breakfast recipes for any old time, including Salsa Verde Scrambled Egg Tacos and Peanut Butter Breakfast Pudding. Enjoy!
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
PEANUT BUTTER BREAKFAST PUDDING
Find this recipe at: http://diabeticgourmet.com/recipes/html/166.shtml
Prep Time: 20 Minutes
Servings: 8 - Difficulty Level: 2
Ingredients
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Directions
Spray a 9-inch baking pan or dish with nonstick vegetable spray.
Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth.
Pour mixture evenly over bread cubes in baking dish, saturating bread cubes.
Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees.
Remove cover and bake about 35 minutes, or until lightly browned and puffed.
Nutritional Information Per Serving: Calories: 217; Protein: 11 g; Fat: 9 g; Sodium: 262 mg; Cholesterol: 91 mg; Carbohydrates: 24 g; Exchanges: 1-1/2 Bread/Starch; 1 Lean Meat; 1-1/2 Fats
BROCCOLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SALSA VERDE SCRAMBLED EGG TACOS
This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."
Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings
View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.
Ingredients
6 eggs
1/4 cup milk
1/4 teaspoon salt
2 tablespoons butter
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package
1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend
1/2 cup pico de gallo
1 medium avocado, pitted, peeled, diced
1/3 cup Old El Paso™ Creamy Salsa Verde sauce
Preparation
In large bowl, beat eggs with whisk. Add milk and salt; beat well.
In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.
Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.
Expert Tips
Try chopped tomatoes in place of pico de gallo.
Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!
Add cooked breakfast sausage to tacos for a flavor twist.
Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%
Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat
Carbohydrate Choice: 1
CINNAMON BUN BREAKFAST FOCACCIA
Recipe Yield: Serves: 16
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/cinnamon-bun-breakfast-focaccia
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms. Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Notes:
Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Nutritional Information Per Serving: Calories: 198; Fat: 7 g; Sodium: 228 m; Cholesterol: 27 mg; Protein: 5 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 1 fat
Wednesday, September 23, 2026
Drinks
If you're getting tired of the same ol' Drinks, and want to mix it up a little, today's post is sure to please. Check out the Kool-Aid Fizzy Float, the Strawberry-Peach Cooler, and the rest of today's yumminess. Enjoy!
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FROZEN COFFEE WHIP
Recipe Yield: Yield: 1 serving
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/frozen-coffee-whip.
Ingredients
3 Tbsp. thawed Cool Whip Sugar Free Whipped Topping, divided
1/4 cup brewed strong Maxwell House Italian Espresso Roast Coffee, cooled
2 Tbsp. fat-free half-and-half
2 tsp. Splenda No Calorie Sweetener, Granulated
1/4 tsp. vanilla
1 cup ice cubes
Directions
Reserve 1 Tbsp. Cool Whip. Blend remaining Cool Whip with all remaining ingredients except ice in blender until well blended.
Add ice; blend on high speed until thickened and smooth.
Serve topped with remaining Cool Whip.
Nutritional Information Per Serving: Calories: 50; Fat: 2 g; Saturated Fat: 1.5 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 8 g; Sugars: 3 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
MANGO FRAPPE
Recipe Yield: Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g
Diabetic Exchanges: 1-1/2 Fruit
CHOCOLATE AVOCADO SMOOTHIE
This is from Christel Oerum on DiabetesStrong. Christel wrote, “Avocado and chocolate are a killer combination in this easy chocolate avocado smoothie with coconut milk recipe! This recipe is low-carb, gluten-free, and vegan!”
Prep Time: 5 minutes; Cook Time: 0 minutes; Total Time: 5 minutes; Servings: 2
To view this online, go to https://diabetesstrong.com/chocolate-avocado-smoothie/.
Ingredients
1/2 ripe avocado
3 tbsp. cocoa powder
1 cup full fat coconut milk
1/2 cup water
1 tsp. lime juice
pinch mineral salt
6-7 drops liquid Stevia
Fresh mint (for decoration)
Instructions
Add all of the ingredients to a blender. Chopping the ingredients beforehand will help the blender process everything better.
Blend on high speed until smooth and creamy. You can adjust the taste to your liking by adding more avocado for creaminess or liquid Stevia for more sweetness.
Serve immediately with fresh mint and a straw.
Recipe Notes
You can store this smoothie in the refrigerator for up to 2 days.
VANILLA CHAI COFFEE COOLER
Recipe Yield: Yield: 4 servings Serving size: 8 fl. oz.
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/vanilla-chai-coffee-cooler.
Ingredients
4 teaspoons Maxwell House Instant Coffee
3 Tablespoons Splenda No Calorie Sweetener, Granulated
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/4 cup warm water
2 cups non-fat milk
1 1/2 cups ice cubes
Directions
Place coffee, Splenda Granulated Sweetener, vanilla, cinnamon and allspice in pitcher.
Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour evenly into 4 tall glasses, serving immediately.
Nutritional Information Per Serving: Calories: 50; Sodium: 55 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 5 g
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FROZEN COFFEE WHIP
Recipe Yield: Yield: 1 serving
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/frozen-coffee-whip.
Ingredients
3 Tbsp. thawed Cool Whip Sugar Free Whipped Topping, divided
1/4 cup brewed strong Maxwell House Italian Espresso Roast Coffee, cooled
2 Tbsp. fat-free half-and-half
2 tsp. Splenda No Calorie Sweetener, Granulated
1/4 tsp. vanilla
1 cup ice cubes
Directions
Reserve 1 Tbsp. Cool Whip. Blend remaining Cool Whip with all remaining ingredients except ice in blender until well blended.
Add ice; blend on high speed until thickened and smooth.
Serve topped with remaining Cool Whip.
Nutritional Information Per Serving: Calories: 50; Fat: 2 g; Saturated Fat: 1.5 g; Sodium: 40 mg; Protein: 1 g; Carbohydrates: 8 g; Sugars: 3 g
STRAWBERRY-PEACH COOLER
This comes from Diabetic Gourmet.
Recipe Yield: Yield: 2 servings Serving size: 1 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, click here.
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Fiber: 3 g; Sodium: 2 mg; Protein: 2 g; Carbohydrates: 26 g; Sugars: 23 g
Diabetic Exchanges: 2 Fruit
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