CITRUS GLAZED CHICKEN

4 boneless, skinless chicken breasts (about 1 lb)

3 tbsp orange juice concentrate, thawed

2 tbsp lemon juice

1/2 cup chicken broth

3 tbsp Splenda or Equal Sugar-Lite

1 1/2 tsp cornstarch

1 tbsp butter

1 tbsp chives, chopped

1 tbsp fresh parsley, stemmed and chopped

1/4 cup sliced almonds, roasted

Preheat oven to 425 degrees.  Place chicken breasts on foil-lined baking sheet.  Brush with 1 tbsp orange juice concentrate.  Bake 15-20 minutes until cook ed through. 

Place remaining juice concentrate, lemon juice and broth in a small saucepan.  Blend Splenda/Equal and cornstarch in a small bowl.  Stir cornstarch mixture into juice mixture in saucepan.  Heat over medium-high heat and simmer 8 to 10 minutes until sauce thickens slightly.  Remove from heat and whisk butter into the sauce.  Add chives and parsley.  Pour over the chicken breasts then top with the almonds.

SAUSAGE AND PEAR STUFFING

2 tsp extra-virgin olive oil

4 cups whole-grain bread cubes

1 lb mild sausage

1/2 low-sodium chicken broth

4 celery stalks, chopped

1 medium onion, chopped

1 Bosc pear, coarsely chopped

1 tbsp chopped fresh sage

1 large egg, lightly beaten or 1/4 cup egg substitute

1/4 cup chopped fresh parsley

1/4 tsp salt

1/4 tsp freshly ground black pepper

Heat oven to 350 degrees.  Spray a 9×13-inch baking dish with non-stick vegetable oil spray.

Place bread crumbs in a large mixing bowl.  Cook sausage in a skillet over medium-high heat until browned.  Drain well in a colander then add to bread crumbs in bowl.  Put olive oil into a skillet, heat and add celery and onion.  Cook until softened.  Add pear and sage, cook 2 minutes longer.  Put vegetable/pear mixture into bowl with bread and sausage.  Add egg and stir to combine.  Add broth, parsley, salt and pepper; mix well.  Spread mixture into baking dish.  Bake until top is crispy and stuffing is heated through, approximately 1/2 hour.

For a good selection, we recommend the following appetizer menu.  Of course you will need to adjust it to the number of guests you are expecting.  You may only need one, then again, you may need them all.

A tray of assorted cheese cubes and purple and green grapes.

Party Meatballs

Meatballs:  1 lb ground beef

1/2 cup Parmesan cheese

1/2 cup bread crumbs

2 eggs

1/2 tsp garlic salt

1 tsp chopped fresh parsley

Freshly ground black pepper to taste

Sauce:  1/4 cup butter

1/4 cup sour cream

1/4 cup A-1 sauce

1/4 ketchup

1tbsp Splenda brown sugar blend

To make the sauce, combine all the ingredients in a small saucepan.  Heat on low, stirring often, until Splenda dissolves.  Allow to simmer on low while you make the meatballs.

To make meatballs, in a medium mixing bowl combine all the ingredients and mix together well.  Form into appetizer size meatballs.  Spray a large skillet with non-stick cooking spray.  Place meatballs, in a single layer, in heated skillet.  Simmer on low heat until browned.

Mix sauce with the meatballs and keep warm in a chafing dish or slow cooker.

BROCCOLI BITES

1 16-oz bag frozen broccoli pieces

1/2 cup grated Parmesan cheese

1 cup mild shredded cheese

2 cups Pepperidge Farm stuffing

4 eggs

1/2 cup chopped onion

1 cup melted butter

1/2 tsp garlic salt

1/4 tsp thyme

Thaw broccoli slightly then break into pieces.  Beat butter, eggs, and stuffing together with wooden spoon.  Add remaining ingredients.  Form into appetizer-size balls and place on cookie sheet. Bake for 15-20 minutes at 350 degrees.

BACON TOMATO TARTLETS

12-oz can refrigerated flaky biscuits

6 slices bacon, cooked, drained and crumbled

1 medium tomato, seeded and diced

3/4 cup grated mozzarella cheese

1/2 cup mayonnaise

1 tbsp fresh chopped basil

3/4 tsp garlic salt

1 tbsp fresh thyme

3/4 tsp chopped fresh oregano

Preheat oven to 350 degrees.  Split each biscuit into 3 layers.  Spray mini muffin pans lightly with non-stick cooking spray.  Press biscuit rounds into the tins.  Make only 24, not using the entire can of biscuits.  In a medium mixing bowl, mix the remaining ingredients together.  Fill each of the unbaked biscuit cups with the mixture.  Bake for 10 to 14 minutes or until slightly golden around the edges.

NOTE:  Can be made ahead and frozen for later use.  Bake, remove from pan, cool completely and freeze.  Reheat from frozen state for 10-14 minutes at 350 degrees on a cookie baking sheet.

PARTY CHEESE BALL

1 pkg (8oz) cream cheese, softened

4 oz pkg low-fat shredded cheddar cheese

1 tbsp Worcestershire sauce

1 pkg pressed beef, cut into small pieces

1/2 small sweet onion, finely chopped

1 cup finely chopped pecans

Soften cream cheese at room temperature.  Mix cheddar into softened cream cheese and work well using hands.  When mixed add Worcestershire sauce and chopped onion, mix into cheese mixture.  Form into a ball and cover with beef and pecans.  Chill before serving.  Serve with party crackers.

A tray of celery sticks stuffed with peanut butter and some with pimento cheese.

Now you have a group of appetizers to please anyone, and plenty of options for any diabetics attending.

Party on and ENJOY!

LEMON TILAPIA FILLETS

4 tilapia fillets (approx. 5 oz each)

1/2 tsp salt

1/2 tsp pepper

2 lemons; slice into 6 slices each

1/4 cup shredded carrots

2 tbsp chopped fresh dill

2 tbsp chopped fresh parsley

4 tsp butter

Heat oven to 400 degrees.  Sprinkle tilapia fillets with salt and pepper.  Cut 4 pieces of parchment paper into 13″ x 9″ rectangles.  Place 3 lemon slices crosswise in the center of each parchment rectangle.  Top lemon with the fillets.  Sprinkle carrots, dill and parsley evenly over fillets.  Top each with 1 teaspoon butter.  Fold parchment papers to make packets.  Crease the folds but leave enough room for air to circulate.  Place plackets on a baking sheet and place in oven.  Bake 18 to 22 minutes or until fish is opaque throughout.  Serve immediately.

Serves 4.  Per serving:  174 calories, 29 g protein, 1 g carbs.This recipe is adapted from a recipe in Cooking Light Magazine.

UNFRIED GREEN TOMATOES

1/4 cup flour

1/4 cup yellow cornmeal

1/8 tsp salt

1/4 tsp fresh ground black pepper

Dash of Splenda

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

1/3 cup fat-free milk

Cooking spray

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

COLORFUL BELL PEPPER SALAD

1 medium green bell pepper, seeded and diced

1 medium red bell pepper, seeded and diced

1 medium yellow bell pepper, seeded and diced

1/2 cup diced red onion

1 can whole kernel corn, drained

1 can black beans, drained and rinsed

1 garlic clove, minced

1 tsp chopped cilantro

1/4 cup olive oil

4 tbsp red wine vinegar

1 tsp lime juice

freshly ground black pepper

In a salad bowl, combine bell peppers, onion, corn, garlic and cilantro.  Toss to mix.  Add olive oil, vinegar and lime juice.  Add black pepper and toss again.  Add beans and toss to mix well.  Chill before serving.

BUTTERMILK PIE

1 9-in unbaked pastry shell

1 3/4 cups Equal Sugar-Lite

1/4 cup all-purpose flour

1/4 tsp salt

1/2 cup butter, melted

1 large egg

1/2 cup egg substiture

1/2 cup low-fat buttermilk

1 tsp vanilla extract

1 tsp lemon extract

Preheat oven to 350 degrees.

In a medium mixing bowl, combine Equal, flour and salt.  Add butter, egg and egg substitute.  Beat slightly with a rotary or electric mixer.  Stir in buttermilk, beating with a wooden spoon.  Blend in flavorings.  Pour into pastry shell and bake 45-50 minutes.  Allow to cool before slicing.

 Enjoy!

6 medium tomatoes

1/2 tsp salt, optional

1 cup low-fat milk

1 tbsp flour

1 3/4 cups chopped, cooked turkey breast

1/2 cup chopped celery

1/4 cup chopped green onion

1/4 cup shredded low-fat American cheese

1/4 tsp seasoned salt

1/4 tsp pepper

Cut tops from tomatoes and scoop out pulp.  Sprinkle inside of tomato shells with 1/4 tsp salt, if using.  Invert tomatoes on paper towels to drain.  Meanwhile, in a small saucepan, combine milk and flour stirring to blend.  Bring to a boil, reduce heat to low and cook, stirring constantly, until smooth and thickened.  Stir in turkey, celery, onion, and cheese.  Sprinkle with seasoned salt and pepper.  Spoon mixture into the tomatoes shells and place in a 13 x 9 x 2-inch baking pan or dish.  Bake at 375 for 15 to 29 minutes or until thoroughly heated.

1 stuffed tomato = 114 calories, 7 g carbs, 17 g protein

GARLIC MONKEY BREAD

1 pkg dry yeast

1 cup warm water*

2 cups whole-wheat flour, divided

1 cup all-purpose flour

1 tsp salt

vegetable cooking oil spray

1 tbsp salt-free butter, melted

1 garlic clove, minced

1 tsp dried parsley flakes

1/8 tsp freshly ground black pepper

In a large mixing bowl, dissolve yeast in warm water; let stand 5 minutes.  Combine the all-purpose flour, 1/2 cup whole-wheat flour and salt.  Add to yeast mixture, stirring well.  Gradually stir in remaining flour to make a stiff dough.  Turn dough out onto a lightly floured surface, cover and let rest for 10 minutes.  Knead dough for about 10 minutes or until smooth and elastic.  Spray a bowl with vegetable oil spray and place dough in the bowl, turning to grease the top.  Cover and let rise in a warm place, away from drafts, until doubled in bulk–approximately 1 hour.

SUNSHINE CUPS

3/4 cup boiling water

1 small pkg sugar-free orange gelatin

1/2 cup cold orange juice

1/2 cup cold water

1/2 cup fresh raspberries

1 small can mandarin oranges, rinsed and drained

Put dry gelatin into a medium mixing bowl.  Stir in boiling water and still at least two minutes until gelatin is completely dissolved.  Stir in juice and cold water.  Refrigerate approximately 1 1/2 hours until thickened to the point that a spoon drawn through the mixture leaves a definite impression. 

Take 3/4 cup of the thickened mixture out and set aside.  Stir raspberries and orange segments into the remaining gelatin mixture.  Pour into 6 serving dishes or into 1 larger bowl.  Beat the reserved gelatin on high speed of electric mixer until fluffy and approximately doubled in volume.  Spoon over gelatin.  Refrigerate at least 3 hours until firm.

Enjoy!

DIABETICS CARROT BREAD

4 eggs

1 3/4 cups Splenda Granular

1/4 cup sugar

1/4 cup vegetable oil

1/2 cup water

3 cups all-purpose flour

2 tsp baking powder

1 1/2 tsp baking soda

2 tsp ground cinnamon

1/4 tsp salt

2 cups shredded carrots

Preheat oven to 350 degrees.  Spray two 9-inch loaf pans with nonstick cooking spray; set aside.

In a large mixing bowl, combine eggs, Splenda and sugar.  Beat at medium speed of electric mixer until the mixture thickens.  Gradually add in the oil and water; beat until well combined.

Combine the flour, baking powder, baking soda, cinnamon, and salt; gradually add to the egg mixture.  Stir just until moistened.  Fold in the carrots.  If batter seems too dry, add a tablespoon of water (moisture will depend on how wet or dry the carrots are).  Spoon the batter into the prepared loaf pans.  Bake at 350 degrees for 1 hour or until a wooden toothpick inserted in the center comes out clean.

 COCONUT TEA BREAD

3 cups flour

3 tsp baking powder

1 tsp salt

1 cup Equal Sugar-Lite

1 1/3 cups unsweetened flaked coconut

1 tbsp grated orange OR lemon rind

1 egg

1 1/2 cups milk

1 tsp vanilla

Preheat oven to 350 degrees.

Sift flour, baking powder, and salt into large mixing bowl.  Stir in Equal, coconut and fruit rind.  Beat egg in a medium mixing bowl; stir in milk and vanilla.  Stir milk mixture into dry mixture and mix just until mixed well and moistened.  Do Not beat.  Spray a 9-inch loaf pan with vegetable oil spray.  Pour batter into pan and bake for 1 hour and 10 minutes at 350 degrees.

Enjoy!

MINI CHEESE STUFFED TOMATOES

1 pint cherry tomatoes

8-oz cream cheese, softened

4 green onions, finely chopped

1 tsp garlic powder

paprika for garnish

Wash tomatoes and drain.  Pat dry with a paper towel.  Using a small spoon or knife, cut a thin layer off the top of each tomato and scoop out the seeds.  In a small mixing bowl, combine the cream cheese, onions and garlic powder.  Mix to combine.  Fill the insides of the tomatoes with the cheese mixture.  Sprinkle with paprika for garnish.

BROCCOLI BITES

1 16-oz bag frozen broccoli pieces

1/2 cup grated Parmesan cheese

1 cup mild shredded cheese

2 cups Pepperidge Farm stuffing

4 eggs

1/2 cup chopped onion

1 cup melted butter

1/2 tsp garlic salt

1/4 tsp thyme

Thaw broccoli slightly then break into pieces.  Beat butter, eggs, and stuffing together with wooden spoon.  Add remaining ingredients.  Form into appetizer-size balls and place on cookie sheet. Bake for 15-20 minutes at 350 degrees.

BACON TOMATO TARTLETS

12-oz can refrigerated flaky biscuits

6 slices bacon, cooked, drained and crumbled

1 medium tomato, seeded and diced

3/4 cup grated mozzarella cheese

1/2 cup mayonnaise

1 tbsp fresh chopped basil

3/4 tsp garlic salt

1 tbsp fresh thyme

3/4 tsp chopped fresh oregano

Preheat oven to 350 degrees.  Split each biscuit into 3 layers.  Spray mini muffin pans lightly with non-stick cooking spray.  Press biscuit rounds into the tins.  Make only 24, not using the entire can of biscuits.  In a medium mixing bowl, mix the remaining ingredients together.  Fill each of the unbaked biscuit cups with the mixture.  Bake for 10 to 14 minutes or until slightly golden around the edges.

NOTE:  Can be made ahead and frozen for later use.  Bake, remove from pan, cool completely and freeze.  Reheat from frozen state for 10-14 minutes at 350 degrees on a cookie baking sheet.

OATMEAL-BLUEBERRY MUFFINS

1 cup + 2 tbsps flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Equal Sugar-Lite

1/2 tsp salt

1 cup skim milk

1 egg or 1/4 cup egg substitute

1/4 cup vegetable oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Equal and salt.  Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil.  Add to the well of the dry ingredients.  Stir just until dry ingredients are moistened.  Gently fold the blueberries into the mixture.  Spray 12 muffin cups with vegetable oil spray.  Fill each cup 2/3 full of the batter.  Sprinkle cinnamon over the tops of the batter.  Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

FRENCH TOAST STRATA

1/3 cup granulated sugar substitute (I use Splenda)

1 cup egg substitute

2/3 cup skim milk

3/4 tsp vanilla extract

1 tsp maple-flavored extract

8 slices cinnamon-raisin bread

2 cups apples, peeled, cored, sliced thin

1/4 cup low-fat cream cheese

1 tbsp granulated sugar substitute (for this I use Equal Sugar-Lite)

1/2 tsp ground cinnamon

  Spray an 8-inch square baking pan with non-stick cooking spray

In a medium mixing bowl, blend together 1/3 cup granulated sugar substitute, egg substitute, milk and extracts.  Tear bread into small pieces and toss into egg mixture.  Add apples.  Coat the bread evenly with mixture and pour into prepared pan.  Cut cream cheese into 8 pieces and place strategically over the top of mixture.  Blend cinnamon with 1 tablespoon of sugar substitute and sprinkle over the strata.  Covere and refrigerate overnight. 

Next morning preheat oven to 350 degrees.  Remove strata from fridge and bake 40-50 minutes or until lightly browned and set.  Serve immediately while hot.

Carbs 20g, Protein 7 g in each 1/8 of strata serving

FRUIT AND NUT BREAD

1/2 cup fresh blueberries

2 1/4 tsp baking powder

1/3 cup light olive oil

1/2 cup quick cooking oats

1 1/2 cups flour

2/3 cup Splenda

1/4 tsp salt (optional, according to diet)

1/2 cup egg substitute

1 cup mashed ripe bananas

1/2 cup chopped walnuts

Preheat oven to 350 degrees.  Sprinkle 2 teaspoons of the flour over blueberries.  Sift rest of the flour with Splenda, baking powder and salt.  Stir in oats.  Blend egg substitute, olive oil and banana together.  Combine dry ingredient mixture with banana mixture.  Stir in nuts.  Fold in blueberries.  Pour into a loaf pan that has been sprayed with cooking spray.  Bake one hour.  Cool ten minutes then remove from pan.  Allow to cool before slicing.

PUMPKIN SPICE SPREAD

1 pkg (8 oz) cream cheese, room temperature

1/2 cup canned pumpkin

1/2 cup Splenda

1 tsp cinnamon

1 tsp vanilla

1 tsp maple flavoring

1/2 tsp pumpkin pie spice

1/4 tsp nutmeg

1 small carton frozen whipped topping, thawed

In a large mixing bowl, combine cream cheese, pumpkin, Splenda, spices and flavorings.  Mix together well.  Fold in whipped topping.  Refrigerate until serving time.  Serve with graham crackers or gingerbread.

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided

2 tbsp lemon juice

1/4 tsp cinnamon

3 tbsp cornstarch

1 cup Equal Sugar-Lite

Wash, hull, finely coarsely chop berries.  Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon.  Bring mixture to a boil, stirring well.  Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally.  Remove from the heat and cool.  Stir in Equal after mixture has cooled down. 

NOTE:  This is good spread on toast, bagels, or used anyway you might use jelly or jams. 

BROCCOLI, POTATO AND BACON QUICHE

1 bag (19 oz) frozen roasted potatoes with broccoli and cheese sauce

1 deep-dish pastry shell

4 eggs OR 1 cup egg substitute

2/3 cup lite whipping cream

7 slices bacon, cooked, drained, crumbled

1 cup finely shredded Parmesan cheese

1 cup finely shredded low-fat cheddar cheese

1/2 tsp dried basil

1/4 tsp garlic powder

1/2 tsp freshly ground black pepper

1/4 tsp parsley flakes

1 tsp finely chopped fresh chives

Preheat oven to 350 degrees.  Microwave vegetables as directed on package. In a large mixing bowl, beat eggs and whipping cream together with a wire whisk until well blended.  Stir in cooked vegetables along with the other ingredients except chives.  Pour into pastry shell and spread evenly.  Sprinkle chives over top.  Bake 30-40 minutes or until edge of filling is light golden brown and knife inserted in center comes out clean.  Let stand 5 minutes before cutting.

Note:  This recipe is adapted from a Pillsbury Bake-Off winning recipe.

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese

1 1/2 cups egg substitute (or 6 eggs)

4 egg whites

3 tbsp minced chives

2 tbsp skim milk

1/4 tsp salt

1/4 tsp black pepper

Preheat oven to 375 degrees.  Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups.  Top ham with cheese.  In a large mixing bowl beat eggs or egg substitute with egg whites.  Beat in the chives, milk, salt and pepper.  Pour this mixture over the cheese in muffin cups.  Each cup should be about 3/4 full.  Bake 22-25 minutes or until a knife inserted near center comes out clean.  Carefully run a knife around edges to loosen.  Remove from pan and serve warm.

 BAKED OMELET ROLL

6 eggs or 1 1/2 cups egg substitute

1 cup low-fat milk

1/2 cup all purpose flour

1/2 tsp salt

1/4 tsp pepper

1 cup shredded low-fat cheddar cheese

Preheat oven to 450 degrees.  Spray a 9×13-inch baking pan with non-stick cooking spray. Place eggs and milk in blender.  Add flour, salt and pepper.  Cover and process until smooth.  Pour into prepared pan and bake for 20 minutes or until eggs are set.  Sprinkle with cheese.  Roll up omelet in pan starting with a short side.  Place seam down on a warm serving platter.   Cut into slices.  Garnish plate with some fresh parsley or cilantro. 

Enjoy!

Kids love muffins.  So make up a batch of these Oatmeal-Blueberry Muffins.  Oats and blueberries are a couple of our best food products and here they are combined into a tasty muffin.  Add a small carton of yogurt for a quick and tasty breakfast.  If mornings are hectic for you, make the muffins before hand and warm before serving for breakfast. 

OATMEAL-BLUEBERRY MUFFINS

1 cup + 2 tbsps flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Equal Sugar-Lite

1/2 tsp salt

1 cup skim milk

1 egg or 1/4 cup egg substitute

1/4 cup vegetable oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Equal and salt.  Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil.  Add to the well of the dry ingredients.  Stir just until dry ingredients are moistened.  Gently fold the blueberries into the mixture.  Spray 12 muffin cups with vegetable oil spray.  Fill each cup 2/3 full of the batter.  Sprinkle cinnamon over the tops of the batter.  Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

French Toast Strata needs to be refrigerated overnight making it perfect if you like to make breakfast preparations the night before.  Hop up in the morning, remove from the ‘fridge, pop in the oven and breakfast is served by the time you are ready to face the day.  For diabetics, add a couple strips of bacon or a sausage patty or link.  There are apples in the strata so a fruit is incorporated into this meal.

FRENCH TOAST STRATA

1/3 cup granulated sugar substitute (I use Splenda)

1 cup egg substitute

2/3 cup skim milk

3/4 tsp vanilla extract

1 tsp maple-flavored extract

8 slices cinnamon-raisin bread

2 cups apples, peeled, cored, sliced thin

1/4 cup low-fat cream cheese

1 tbsp granulated sugar substitute (for this I use Equal Sugar-Lite)

1/2 tsp ground cinnamon

  Spray an 8-inch square baking pan with non-stick cooking spray.

In a medium mixing bowl, blend together 1/3 cup granulated sugar substitute, egg substitute, milk and extracts.  Tear bread into small pieces and toss into egg mixture.  Add apples.  Coat the bread evenly with mixture and pour into prepared pan.  Cut cream cheese into 8 pieces and place strategically over the top of mixture.  Blend cinnamon with 1 tablespoon of sugar substitute and sprinkle over the strata.  Cover and refrigerate overnight. 

Next morning preheat oven to 350 degrees.  Remove strata from fridge and bake 40-50 minutes or until lightly browned and set.  Serve immediately while hot.

Carbs 20g, Protein 7 g in each 1/8 of strata serving.

Our Strawberry Spread is great spread on toast, bagels, etc.  Your child will feel so special knowing you made this delicious spread for them.

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided

2 tbsp lemon juice

1/4 tsp cinnamon

3 tbsp cornstarch

1 cup Equal Sugar-Lite

Wash, hull, finely coarsely chop berries.  Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon.  Bring mixture to a boil, stirring well.  Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally.  Remove from the heat and cool.  Stir in Equal after mixture has cooled down. 

NOTE:  This is good spread on toast or used as you might use jelly or jams. 

1 tbsp = 11 calories, 3 g carbs, trace protein

For a different way to serve ham and eggs and entice your child to eat something they might otherwise not want, try our Mini Ham and Cheese Frittatas.  Your child will love the idea of their own little muffin cup meal.  And you will have served them a good breakfast.

 MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese

1 1/2 cups egg substitute (or 6 eggs)

4 egg whites

3 tbsp minced chives

2 tbsp skim milk

1/4 tsp salt

1/4 tsp black pepper

Preheat oven to 375 degrees.  Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups.  Top ham with cheese.  In a large mixing bowl beat eggs or egg substitute with egg whites.  Beat in the chives, milk, salt and pepper.  Pour this mixture over the cheese in muffin cups.  Each cup should be about 3/4 full.  Bake 22-25 minutes or until a knife inserted near center comes out clean.  Carefully run a knife around edges to loosen.  Remove from pan and serve warm.

Enjoy!

MOM’S APPLESAUCE BREAD

2 cups all-purpose flour

3/4 cup Equal Sugar-Lite

3 tsp baking powder

3/4 tsp salt

1/2 tsp baking soda

1/2 tsp ground cinnamon

1 1/2 cups no-sugar-added applesauce

1/4 cup egg substitute

2 tbsp light olive oil or canola oil

1/2 cup walnuts or pecans, optional

Preheat oven to 350 degrees.  Sift together flour, Equal, baking powder, salt, baking soda, and cinnamon.  Beat egg into applesauce and add to dry ingredients.  Add oil and mix well.  Stir in nuts, if desired.  Pour batter into a greased and lightly floured loaf pan or use a non-stick cooking spray.  Bake approximately one hour until golden brown.

PUMPKIN LOAF WITH RAISINS AND WALNUTS

1/3 cup nonfat plain yogurt

1 tbsp nonfat sour cream

2 cups canned pumpkin

3/4 cup egg substitute

1/4 cup canola oil

2 cups all-purpose flour

1/2 cup whole wheat flour

3/4 cup Splenda Granular

4 tsp baking powder

1 tbsp pumpkin pie spices

1 cup raisins

1/3 cup chopped walnuts

Preheat oven to 350 degrees.  Spray 2 nine-inch loaf pans with non-stick cooking spray.  In a large mixing bowl, blend yogurt, sour cream, pumpkin, egg substitute and oil together.  Add flour, Splenda, baking powder and pumpkin pie spices.  Stir all together, scraping sides of bowl.  Mix in raisins and walnuts.  Divide the batter evenly and spread into the prepared pans.  Bake approximately 45 minutes until toothpick inserted in the center of loaves comes out clean.  Cool sligthly in pan then remove from pan and finish cooling on a wire rack.

NOTE:  1/8 of a loaf equals 8 grams of sugar, 28 grams of carbs and 5 grams of protein

Enjoy!

TROPICAL MUFFINS

1 1/4 cups all-purpose flour

3/4 cup Equal Sugar-Lite OR Splenda

2 tsp baking powder

1/4 tsp baking soda

1/2 tsp salt

1/4 cup unsweetened coconut

3 medium ripe bananas, mashed

1/3 cup unsalted butter

1 egg, beaten OR 1/4 cup egg substitute

1 tsp orange zest

1/3 cup fresh squeezed orange juice

Vegetable oil spray

Preheat oven to 375 degrees.  Spray 12 muffin cups with vegetable oil spray and set aside.

In a large mixing bowl, sift together flour, Splenda or Equal, baking powder, baking soda, and salt.  Stir in the coconut and make a well in the center of the mixture.  Combine the remaining ingredients together and put into the well of the dry mixture.  Stir just until the dry ingredients are moistened.  Spoon batter into muffin cups, filling each two-thirds full.  Bake at 375 for 25 to 30 minutes or until lightly browned.

HEALTHY CARB FRENCH TOAST MUFFINS

non-stick cooking spray

1 1/2 cups egg substitute

1/2 cup fat-free half and half cream

1 tsp ground cinnamon

3 tbsp Splenda Granular

2 tbsp milled flaxseed

1 tsp vanilla

6 slices whole-wheat bread, cut into chunks

Preheat oven to 400 degrees.  Spray muffin pan with cooking spray.  In a medium mixing bowl, whisk together all ingredients except bread chunks.  Gently fold in the bread.  Let set 5 minutes to soak the bread chunks.  Divide the mixture evenly among the muffin cups, overfilling slightly.  Bake 25 minutes or until puffed up and set.  Serve immediately. 

Per muffin:  140 calories, 17 g carbs, 11 g protein

This recipe is adapted from one in the Healthy Carb diabetes Cookbook