Fix-It and Enjoy-It
Diabetic Cookbook
Stove-Top and Oven Recipes- for Everyone!
by Phyllis Pellman Good
Plum Good Chili
Makes 12 servings
Serving size is ¾ cup
Prep time: 30 minutes
Cooking time: 2 ¼ - 2 ½ hours
1½ garlic
cloves, minced
1 Tbsp. oil
2 lbs. 90%-lean ground round beef
3 large onions, sliced
2 large green peppers, sliced
1½ (16-oz. size) cans stewed tomatoes, undrained
2 16-oz. cans red kidney beans, drained
6-oz. can tomato paste
2 Tbsp. chili powder
½ tsp. white vinegar
2 dashes cayenne pepper
2 whole cloves
½ bay leaf
¼ cup low-sugar plum preserves or grape jelly
2 Tbsp. sugar blend for baking (Splenda)
salt and pepper to taste
-
In a large skillet, cook garlic in oil until golden. Add crumbled
pieces of beef and cook 10 minutes until evenly browned. With a slotted spoon,
remove
beef and garlic from skillet and place in a large stockpot or saucepan. Reserve
drippings in skillet.
- Cook onions and green peppers in beef drippings in skillet
until tender.
- Add to cooked meat, along with tomatoes, beans, tomato paste, chili powder,
vinegar, cayenne pepper, cloves, bay leaf, jelly, sugar blend for baking,
salt and pepper.
- Cover and cook over low heat for 2 hours. If too dry, add additional tomatoes.
If too much liquid, uncover and simmer longer.
- Stir every
15 minutes to prevent chili from sticking or scorching. (It smells so good
that you’ll
probably stir it more often.)
Asparagus Quiche
Makes 9 servings
Serving size is 1 slice
Prep Time: 10-15 minutes
Baking Time: 40-50 minutes
Standing Time: 10 minutes
2-3 cups asparagus, cut in small pieces, depending upon how much you asparagus
½ cup reduced-fat sharp cheddar cheese, shredded
1 cup fat-free mayonnaise
2 tsp. lemon juice
9” unbaked pie crust
- In a mixing bowl, combine asparagus, cheese, mayonnaise,
and lemon juice. Mix thoroughly.
-
Spoon into pie crust.
- Bake at 350 degrees for 40-50 minutes.
- Let stand 10 minutes. Serve warm.
Ham and Cheese Sticky Buns
Makes 24 servings
Serving size is 1 bun
Prep Time: 10 minutes
Baking Time: 20 minutes
24 party-size potato rolls
6½ ozs. sliced, reduced-fat Swiss cheese
½ lb. sliced extra-lean low-salt ham
½ cup soft-tub margarine
2½ Tbsp. brown sugar blend (Spenda)
2 Tbsp. Worcestershire sauce
2 Tbsp. prepared mustard
2 Tbsp. poppy seeds
- Slice rolls in half and place bottoms in 9 x 13 pan.
-
Layer
on cheese and ham, and top with roll tops.
- Melt butter and add brown sugar, Worcestershire sauce,
mustard, and poppy seeds. Bring to boil and let boil 2 minutes.
- Immediately pour over rolls and bake at 350 degrees for
20 minutes.
Hot Virginia Dip
Makes 4 cups, or 32 servings
Serving size is 2 Tbsp.
Prep Time: 20-30 minutes
Baking Time: 20-25 minutes
1 cup chopped pecans
2 Tbsp. butter
2 8-oz. pkgs. fat-free milk
5 ozs. dried beef, chopped
1 tsp. garlic powder
1 cup fat-free sour cream
4 tsp. chopped onion
- In skillet,
sauté pecans
in butter. Set aside.
-
Combine remaining ingredients. Spread in greased baking
dish.
-
Sprinkle
sautéed pecans over top.
-
Bake at 350 degrees for 20-25 minutes.
Easy Red Potato Salad
Makes 6 servings
Serving size is ¾ cup
Prep Time: 20 minutes
Cooking Time: 20 minutes
Standing Time: 30 minutes
2 lbs. red potatoes
1/3 cup cider vinegar
2 medium-sized ribs of celery, chopped
1/3 cup sliced green onions, include some green tops
½ cup reduced-fat mayonnaise
½ cup fat-free sour cream
½ tsp. salt
½ tsp. pepper
sprinkle of paprika
- Place potatoes in pot and cover with water. Cover and
bring to boil over high heat. Reduce heat to medium-low. Cover and simmer
10 minutes, or until
potatoes are tender in the center. Drain and cool.
-
Cut
potatoes into quarters, or eighths if they’re
large. Place in large mixing bowl. Pour vinegar over them and stir.
-
Let the potatoes stand for 30 minutes while you prepare
the celery and onions. Stir the potatoes occasionally.
-
Mix mayonnaise, sour cream, salt and pepper together
in small bowl.
-
Add the celery and onions to the potatoes. Toss gently.
-
Stir in dressing and mix together gently. Sprinkle with
a dash of paprika. Chill until ready to serve.
Chicken Salad Sandwiches
Makes 6 servings
Serving size is 1 sandwich
Prep Time: 15 minutes
12.5-oz can cooked chicken, drained
¼ cup diced celery
¼ cup golden raisins
¼ cup dried cranberries
¼ cup sliced almonds
¼ tsp. salt
1/8 tsp. pepper
¾ cup fat-free mayonnaise
6 slices whole-wheat bread
- Place drained chicken in a bowl. Add celery, raisins,
cranberries, almonds, salt, and pepper.
-
Stir in mayonnaise until well blended.
-
Spread onto bread.
Cranberry Chili Chicken
Makes 6 servings
Serving size is 1 chicken breast half with sauce
Prep Time: 5-10 minutes
Cooking Time: 20 minutes
½ cup
chili sauce
2 Tbsp. low-sugar orange marmalade
½ cup whole-berry cranberry sauce
¼ tsp. ground allspice
6 4-oz. boneless, skinless chicken breast halves
2 tsp. vegetable oil
- In a small mixing bowl, combine chili sauce, orange marmalade,
cranberry sauce, and allspice. Set aside.
-
In
a large skillet, brown several halves at a time in oil for about 5 minutes
on each side. (Be careful not to crowd the skillet
or the
breasts
won’t brown as well.) Place browned breasts on a
platter until all are finished browning.
-
Return all breasts to skillet. Pour chili-cranberry mixture
over chicken. Cover and simmer 8 minutes. Uncover and continue cooking
2 more minutes,
or until chicken is cooked and sauce is of desired consistency.
Dried Cherry Salad
Makes 12 servings
Serving size is ¾ cup
Prep Time: 20 minutes
Cooking Time: 10 minutes
half a head of romaine lettuce, chopped
half a head or red leaf lettuce, chopped
half a large red onion, sliced
1 cup dried cherries
½ cup reduced-fat feta cheese
1/3 cup sugar
1 cup pecan halves
Raspberry Dressing:
4 Tbsp. raspberry vinegar
½ tsp. Tabasco sauce
½ tsp. salt
4 Tbsp. granular Splenda
pepper to taste
1 Tbsp. chopped parsley
1/3 cup vegetable oil
-
Place lettuces in a large salad bowl. Sprinkle with onion
slices, dried cherries, and feta cheese.
-
In skillet, over medium heat, combine 1/3 cup sugar and
pecans. Stir constantly until sugar melts and pecans are coated. Immediately
pour pecans
onto waxed paper to cool.
-
Sprinkle cooled nuts over salad.
-
To make dressing, combine vinegar, Tabasco sauce, salt,
4 Tbsp. granular Splenda, pepper, and parsley in a small mixing bowl. While
whisking, slowly
pour in oil until emulsified. Just before serving, pour over salad.
Fresh Plum Kuchen
Makes 9 servings
Serving size is 3” x 3” square
Prep Time: 10-15 minutes
Baking Time: 50-60 minutes
1 Tbsp. butter, softened
1 Tbsp. canola oil
6 Tbsp. sugar blend for baking (Splenda)
2 eggs
1 tsp. grated lemon peel
1 cup flour
1 tsp. baking powder
¼ cup fat-free milk
2 cups fresh plums (about 4 medium-sized ones)
1 Tbsp. cinnamon
¼ cup brown sugar blend (Spenda)
- In a mixing bowl, cream butter, canola oil and sugar
blend together.
-
Beat in the eggs and lemon peel.
-
In a separate bowl, combine the flour and baking powder.
-
Stir the flour mixture into the creamed ingredients.
Add the milk, mixing well.
-
Grease a 9 x 9 baking pan. Sprinkle greased bottom and
sides lightly with sugar. Spoon in batter.
-
Slice the plums and arrange on top of dough.
-
In a small bowl, stir together the cinnamon and brown
sugar. Sprinkle over the plums.
-
Bake at 350 degrees for 50-60 minutes. Let cook and serve
with whipped topping or ice cream, if you wish.
Easy Peach Cream Pie
Makes 8 servings
Serving size is 1 slice
Prep Time: 15 minutes if using a bought pie crust; 30 minutes if making your
own
Baking Time: 40-50 minutes
3 cups peeled and sliced fresh peaches
9” unbaked pie shell
2 eggs
½ cup sugar blend for baking (Splenda)
¼ cup flour
dash of salt
1 cup fat-free half-and-half
1 tsp. vanilla extract
cinnamon, optional
-
Fill pie shell with peaches.
-
In mixing bowl, beat eggs slightly. Blend in sugar blend,
flour, and salt.
-
Stir half-and-half and vanilla into sugar/flour mixture.
Blend well and pour over peaches.
-
Sprinkle with cinnamon if you wish.
-
Bake
at 375 degrees for 40-50 minutes, or until center shakes slightly when
moved. Don’t over-bake.
-
Serve warm. For a firmer pie, chill before serving. Refrigerate
leftovers.
Taco Tortilla Tower
Makes 8 servings
Serving size is 1 wedge or 1/8 of recipe
Prep Time: 30 minutes
Cooking/Baking Time: 25-35 minutes
1 lb. 90%-lean ground beef
half an envelope no-salt-added dry taco seasoning mix
½ cup chopped onions
16-oz. can fat-free refried beans
½ cup fat-free sour cream
5 10” flour tortillas
1 cup fat-free cheddar cheese, shredded
6-oz. can black olives, sliced, drained
¼ cup sliced green onions
2 cups shredded lettuce
1 medium-sized tomato, chopped
fat-free sour cream, optional
salsa, optional
- In a large skillet, brown ground beef. Drain off drippings.
-
Stir in taco seasoning and chopped onions. Cook until
onions are transparent. Remove from heat.
-
Add refried beans and sour cream. Mix well.
-
Place
one tortilla on a pizza pan or stone. Spread one-quarter of meat mixture
over the tortilla. Sprinkle with ¼ cup
cheese and one-quarter of olives and green onions.
-
Place another tortilla on top. Repeat layering 3 more
times. Top with remaining tortilla.
-
Bake at 375 degrees for 20-30 minutes, or until bubbly
and browned.
-
Slice into 8 wedges.
-
Pass shredded lettuce, chopped tomato, and, if your wish,
sour cream and salsa as toppings.
