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Fix-It and Enjoy-It Diabetic Cookbook

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

  1. 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.
  2. Cook onions and green peppers in beef drippings in skillet until tender.
  3. 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.
  4. Cover and cook over low heat for 2 hours. If too dry, add additional tomatoes. If too much liquid, uncover and simmer longer.
  5. 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

  1. In a mixing bowl, combine asparagus, cheese, mayonnaise, and lemon juice. Mix thoroughly.
  2. Spoon into pie crust.
  3. Bake at 350 degrees for 40-50 minutes.
  4. 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

  1. Slice rolls in half and place bottoms in 9 x 13 pan.
  2. Layer on cheese and ham, and top with roll tops.
  3. Melt butter and add brown sugar, Worcestershire sauce, mustard, and poppy seeds. Bring to boil and let boil 2 minutes.
  4. 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

  1. In skillet, sauté pecans in butter. Set aside.
  2. Combine remaining ingredients. Spread in greased baking dish.
  3. Sprinkle sautéed pecans over top.
  4. 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

  1. 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.
  2. Cut potatoes into quarters, or eighths if they’re large. Place in large mixing bowl. Pour vinegar over them and stir.
  3. Let the potatoes stand for 30 minutes while you prepare the celery and onions. Stir the potatoes occasionally.
  4. Mix mayonnaise, sour cream, salt and pepper together in small bowl.
  5. Add the celery and onions to the potatoes. Toss gently.
  6. 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

  1. Place drained chicken in a bowl. Add celery, raisins, cranberries, almonds, salt, and pepper.
  2. Stir in mayonnaise until well blended.
  3. 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

  1. In a small mixing bowl, combine chili sauce, orange marmalade, cranberry sauce, and allspice. Set aside.
  2. 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.
  3. 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

  1. Place lettuces in a large salad bowl. Sprinkle with onion slices, dried cherries, and feta cheese.
  2. 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.
  3. Sprinkle cooled nuts over salad.
  4. 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)

  1. In a mixing bowl, cream butter, canola oil and sugar blend together.
  2. Beat in the eggs and lemon peel.
  3. In a separate bowl, combine the flour and baking powder.
  4. Stir the flour mixture into the creamed ingredients. Add the milk, mixing well.
  5. Grease a 9 x 9 baking pan. Sprinkle greased bottom and sides lightly with sugar. Spoon in batter.
  6. Slice the plums and arrange on top of dough.
  7. In a small bowl, stir together the cinnamon and brown sugar. Sprinkle over the plums.
  8. 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

  1. Fill pie shell with peaches.
  2. In mixing bowl, beat eggs slightly. Blend in sugar blend, flour, and salt.
  3. Stir half-and-half and vanilla into sugar/flour mixture. Blend well and pour over peaches.
  4. Sprinkle with cinnamon if you wish.
  5. Bake at 375 degrees for 40-50 minutes, or until center shakes slightly when moved. Don’t over-bake.
  6. 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

  1. In a large skillet, brown ground beef. Drain off drippings.
  2. Stir in taco seasoning and chopped onions. Cook until onions are transparent. Remove from heat.
  3. Add refried beans and sour cream. Mix well.
  4. 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.
  5. Place another tortilla on top. Repeat layering 3 more times. Top with remaining tortilla.
  6. Bake at 375 degrees for 20-30 minutes, or until bubbly and browned.
  7. Slice into 8 wedges.
  8. Pass shredded lettuce, chopped tomato, and, if your wish, sour cream and salsa as toppings.
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