OVEN ROASTED CAULIFLOWER

1 medium head cauliflower (about 2-1/4 pounds), trimmed and cut into florets
3 large cloves garlic, thinly sliced
1/4 cup olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons grated Parmesan cheese

Heat oven to 450 degrees F. Combine cauliflower and garlic in a large bowl. Drizzle with olive oil, lemon juice, salt and pepper. Transfer, in a single layer, to a large rimmed baking sheet. Roast at 450 degrees F for about 25 minutes, stirring once. Sprinkle with cheese. Serve immediately Yield: 6 servings.

Heat oven to 450 degrees F. Combine cauliflower and garlic in a large bowl. Drizzle with olive oil, lemon juice, salt and pepper. Transfer, in a single layer, to a large rimmed baking sheet. Roast at 450 degrees F for about 25 minutes, stirring once. Sprinkle with cheese. Serve immediately Yield: 6 servings.

from the kitchen of One Perfect Bite inspired by Emeril LaGasse

MINI CINNAMON-COFFEE CHEESECAKES

12 sugar-free ginger snaps
2 tbsp instant coffee granules
1 tbsp water
1/2 cup Splenda Granulated
1 brick (8-oz) light cream cheese
1 tsp vanilla extract
1/4 tsp ground cinnamon
1 1/2 cups sugar-free frozen whipped topping, thawed
1 cup fresh raspberries

Line 12 muffin cups with paper liners and place 1 ginger snap in each liner; set aside.

Mix the coffee granules with the water until granules are completely dissolved. Add the Splenda, cream cheese, vanilla extract, and cinnamon; beat with a wire whisk until well blended.  Gently stir in the thawed whipped topping.

Evenly place the cream cheese mixture over the cookies on the muffin cups.  Top each with 3 or 4 of the fresh raspberries.  Cover and freeze overnight.

To serve remove from the freezer approximately 10 minutes before serving time.

ASPARAGUS WITH PARMESAN CHEESE

nonstick cooking spray
3 cups diagonally sliced (2-inch slices) asparagus
2 tbsp grated Parmesan cheese
1/4 tsp salt
dash of black pepper

Coat a large skillet with the nonstick cooking spray over medium-high heat.

Add the asparagus to the skillet, cover and cook for 8 minutes or until tender and lightly browned.

Remove asparagus from the heat and sprinkle with the Parmesan cheese, salt and pepper.  Toss to combine.

Yield: Serves 4

Per serving: 31 calories, Fat 1 g, Carbs 4 g, Protein 3 g, Sodium 161 mg

Note: This recipe is basically from an old Diabetic Cooking Booklet.

CHEESY CHICKEN LASAGNA

Serve with a green salad that has beans, real bacon bits, and chopped boiled eggs as toppings and a sugar-free salad dressing for a healthy meal.

2 (12 oz) cans evaporated milk (not fat-free)
1 (1 oz) pkg. dry Ranch dressing mix
3 Cups cubed, cooked, chicken
1/8 tsp pepper
1 (12-oz) whole-wheat lasagna noodles, cooked (important not to use reg pasta)
1 1/2 to 2 Cups cheddar cheese, grated
1 1/2 to 2 Cups mozzarella cheese, grated

Preheat oven to 350 degrees.
Spray a 9×13-inch baking pan or dish with nonstick cooking spray; set aside. 

Cook the chicken and noodles first at the same time. Once noodles are done–rinse in cold water and set aside (it keeps them from sticking together). 

Combine evaporated milk (don’t use fat-free version) and Ranch dressing in a 3 quart heavy saucepan. Heat over low heat, stirring frequently until dry ingredients are dissolved. Stir in chicken and pepper. Simmer, uncovered, 25 minutes , stirring frequently. 

Layer half of lasagna noodles, poultry sauce, and cheese in prepared 9×13 pan. Repeat layers again. Bake at 350 for 35-40 minutes or until hot and bubbly. Let rest 10 minutes before serving.

Note: I got the basics of this recipe from Penny Smart.  I made changes to make it more diabetic friendly.

FOIL ROASTED CABBAGE

I saw this recipe on facebook.  Since cabbage is one of my favorite vegetables I wanted to try it.  It is a good healthy way to make a side dish!

1 tsp olive oil (5g)
2 tbsp real bacon bits (14g)
2 tbsp lemon juice
1 tbsp worcestershire sauce
1/4 tsp kosher salt
1/4 tsp ground black pepper (more or less to taste)
1 Medium Head of Cabbage
Preheat the oven (or the grill,) to 425 degrees.

Mix the olive oil, bacon bits, lemon juice, worcestershire sauce, salt and pepper to make the marinade.

Prepare the cabbage. Rinse it under water and remove any yucky loose leaves.

Cut the head in half on the core..

Then cut the halves in half again……to make quarters.

Lay each wedge on a sheet of aluminum foil large enough to wrap it up in. Spoon about 2 tbsp of the marinade on top making sure to get it in all the nooks and crannies.

Wrap each wedge and bake for 20-30 minutes.

I say 20-30 because they will continue to cook once you pull them out and I like mine still crunchy. So I let them sit for a little while pull them out around the 20 minute mark. However, some like to cook them up to an hour for softer cabbage.

The wedges reheat wonderful in the oven or the microwave! 

SPLIT PEA HUMMUS

1 cup dried green split peas
1 garlic clove
3 cups water
1/2 tsp salt, divided
1/4 cup olive oil
1 tbsp lemon juice
1/4 tsp ground cumin

Sort peas and rinse.

Bring the water and garlic to boil in a medium saucepan; add the peas.  Return the water to boiling, add lid, reduce heat and simmer 25 minutes.

Stir in the half the salt and continue to cook another 15 minutes or so until tender; drain.

In a food processor, combine the cooked peas, olive oil, lemon juice, cumin, and remaining half of the salt; pulse 5 or 6 times until smooth.  Stop to scrape down the sides as necessary.

Serve at room temperature with fresh vegetables, whole-grain crackers, or pita chips.

SHRIMP, PASTA, AND GREENS BOWL

2 cups uncooked uncooked whole-grain penne pasta
12-oz large shrimp, peeled and deveined
1/2 cup dry white wine (or chicken broth)
2 tbsp extra-virgin olive oil
1 cup sliced onion
4 garlic cloves, finely chopped
1 tsp red pepper flakes
1 lb kale greens, washed and drained
1/2 tsp salt
Grated Parmesan cheese for garnish

Cook the pasta in a large pot of boiling water approximately 9 minutes until al dente.  Reserve 1 cup of the pasta water and set aside.  Drain pasta and rinse*.

Heat a large skillet over medium heat; add the shrimp and wine.  Cover and cook 1 to 2 minutes until the shrimp are pink and opaque; remove to a bowl and set aside.

Heat the oil in the same skillet over medium-high heat.  Add onions; cook a couple of minutes until translucent.  Add the garlic, and red pepper flakes; cook, stirring 1 to 2 minutes.  Stir in the kale and salt.  Add the reserved pasta water and cover skillet.  Cook about 3 minutes until the kale is wilted.

Toss the pasta, shrimp, and kale together then dish into serving bowls.  Garnish each dish with the Parmesan cheese and serve immediately.

Yield: 6 1-cup servings

Per serving: Approximately 305 cal, fat (sat 1g) 7g, protein 21g, carbs 34g, dietary fiber 6g
Diabetic exchanges: 3 meat, 2 starch

Note: This is my version of a basic recipe from an old Diabetic Cooking magazine.

CARROTS WITH CURRY

2 tsp butter
2 tsp Splenda Brown Sugar Blend
3/4 tsp curry powder
1/4 tsp ground cumin
1 lb carrots, scraped and sliced about 1/8" thick
1/4 tsp salt
dash of freshly ground black pepper
3/4 cup water
2 tbsp chopped fresh flat-leaf parsley

In a large nonstick skillet, over medium heat, melt the brown sugar blend with the butter, curry, and cumin; cook, stirring, for a minute.  Add the carrots, salt, pepper, and water.  Cover skillet and bring to a boil; reduce heat and simmer 7 to 8 minutes or until carrots are tender.

Remove lid from skillet and simmer briskly, stirring often, for about 5 minutes until the liquid is reduced to a couple of tablespoonsful.  Sprinkle with the parsley.

Yield: 4 servings

Note: I suggest serving this as a side dish to a lean protein item.

NO DOUGH PIZZA

I am not so sure about this recipe as it is mostly dairy which might be a little too much for diabetics.  However, I am posting this that I got from a friend.  I am neither recommending nor not recommending this.
"This one is a WINNER!!!!
Gluten Free, Low Carb, Diabetic Friendly!!!!!!
For when you absolutely want pizza but not all the carbs!!!!!!!"

Crust
1 (8 oz) package of full fat cream cheese, room temperature
2 eggs
1/4 tsp ground black pepper
1 tsp garlic powder
1/4 cup grated parmesan cheese

Topping
1/2 cup pizza sauce
1 1/2 cups shredded mozzarella cheese
toppings - pepperoni, ham, sausage, mushrooms, peppers
Garlic powder

Preheat oven to 350.

Lightly spay a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined. Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes.

Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.

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ORANGE PORK CHOPS

4 (5-oz) pork chops
1 tbsp Worcestershire sauce
1 orange, halved
1 tsp Italian seasoning
1/8 tsp black pepper
1/4 tsp seasoning salt
1 tsp olive oil
1 tsp butter
1/2 tbsp finely chopped chives for garnish, optional

Squeeze the orange juice into a shallow dish; add Worcestershire sauce and stir to blend.  Add the pork chops to the mixture, turn to coat both sides, cover and refrigerate for 30 minutes up to 2 hours.

Remove the chops from the marinade to a plate and sprinkle with the Italian seasoning, pepper, and salt.

Heat the oil in a large skillet over medium-high heat until hot; add butter.  When butter has melted, add the chops and cook on each side about 5 minutes or until cooked through.

Sprinkle with the chives before serving, if desired.