How to use these pages:  Below is a list of the recipes on this page.  You can either scroll down the page and look at all of the recipes, or look at the titles.  When you find one that seems interesting, use your web browsers FIND function to take you directly to that recipe (on my IE browser it's Edit/Find (on this page)   or Ctrl - F on your keyboard).

Spike and Jamie are not nutrition experts. In view of that fact, we have not usually included any nutrition or diet information on any of our recipes. People on special diets are usually well-informed enough to be able to tell whether or not a recipe is okay for their own nutritional purposes, and do not need any help from those who are not professional dietitians. All of our  recipes directed toward the diabetic readers have been collected from sites which are acknowledged within each recipe; they are not our own creations.


SHRIMP DIANE
SHRIMP ORIENTALE
SHRIMP SCAMPI
SIMPLE HOMEMADE MEATLOAF
SKEWERED CHICKEN STRIPS
SMOKED HAM WITH TROPICAL SALSA
SNOW PEAS and WATER CHESTNUTS
SOLE WITH PARSLEY AND MINT
SOUTHERN SPOON BREAD
SPAGHETTI SQUASH CARBONARA
SPAGHETTI SQUASH
SPEEDY CHICKEN AND RAVIOLI
SPICED RHUBARB JAM
SPICED RICE PILAF
SPICY CHICKEN THIGHS
SPICY COLLARD GREENS
SPICY CRAB AND SCALLOP CHOWDER
SPICY GREENS
SPICY GRILLED CHICKEN
SPICY SALSA
SPICY STIR FRY PORK
SPINACH AND CITRUS SALAD
SPINACH ARTICHOKE GRATIN
SPINACH CILANTRO PESTO
SPINACH DIP
SPINACH SOUFFLE
STEAK AU POIVRE
STEAMED CHICKEN WITH RED
STIR FRY PORK WITH RICE
STUFFED ARTICHOKE CASSEROLE
STUFFED CORNISH HENS
STUFFED SOLE FILLETS
SUGAR FREE PUMPKIN CHEESECAKE JO
SUGARLESS COOKIES
SUGARLESS HEART COOKIES JO
SUMMER SOUP
SWEET and SOUR SPRING ROLLS
SWEET PEPPER AND ONION SAUTE
SWEET POTATO BISCUITS ii
SWEET POTATO BISCUITS
SWEET POTATO CRISPS
SWISS CHARD
TABBOULEH
TANGY CARROTS
TASTY TAHINI DRESSING
TASTY TUNA STEAK
TERIYAKI BEEF AND VEGETABLES
TERIYAKI MONKFISH KEBABS
TERIYAKI SESAME VEGETABLES
TEXAS ROUND STEAK
TIRAMISU
TOMATO ROSEMARY CHICKEN
TOMATO SALSA
TROPICAL BULGUR
TROPICAL SALSA
TUNA AND WHITE BEAN SPREAD
TUNA SALAD WRAP
TURKEY AU POIVRE
TURKEY BREAST PROVENCAL
TURKEY BROCCOLI CASSEROLE
TURKEY CASSEROLE
TURKEY CUTLETS WITH SAGE
TURKEY LONDON BROIL
TURKEY PERDUE


SHRIMP DIANE
Yield: 4 Servings
Source: "1,001 Delicious Recipes for People with Diabetes"

1/2 cup sliced mushrooms
2 tablespoons minced shallots
1 tablespoon margarine
1/4 cup dry white wine or fat-free chicken broth
1 can (15-1/2 ounces) artichoke hearts, drained, quartered
1/4 cup chopped chives
1/4 cup chopped pimiento
12-16 ounces peeled, deveined shrimp
Salt and pepper, to taste
Chopped parsley, as garnish

Sauté mushrooms and shallots in margarine in large skillet until tender; stir in wine, artichoke hearts, chives, and pimiento.

Stir in shrimp and simmer, covered, until shrimp are tender and pink, 3 to 5 minutes. Season to taste with salt and pepper. Sprinkle with parsley.




SHRIMP ORIENTALE
Yield: 4 Servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound medium-size shrimp
1/2 cup chicken Broth
1 tablespoon grated orange zest
1/4 cup orange juice
2 teaspoons sesame oil
2 garlic cloves, chopped
2 teaspoons grated gingerroot
1/8 teaspoon pepper
2 green onions, chopped

Peel and de-vein shrimp. Combine all ingredients in a large non-stick skillet and marinate 15 minutes, stirring a few times. Over high heat, bring to a boil. Stir and cook 30 seconds just until shrimp turn pink. Remove shrimp to a serving bowl and spoon sauce over shrimp.

SHRIMP SCAMPI
Serves: 4
Source: "Family Circle All-Time Favorite Recipes"

1 tablespoon butter
2 tablespoons olive oil
4 cloves garlic, finely chopped
1 pound large or medium shrimp, peeled and deveined
1/4 cup dry white wine
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon dry seasoned bread crumbs
2 tablespoons chopped fresh parsley

Heat butter and oil in large non-stick skillet over high heat. When butter starts to brown, add garlic. Lower heat; cook 1 minute, stirring to prevent garlic from over-browning.

Add shrimp; cook 2 minutes, stirring occasionally. Add wine, lemon juice, salt and pepper; cook 2 minutes or until shrimp are cooked through. Stir in bread crumbs and parsley. Serve immediately.

SIMPLE HOMEMADE MEATLOAF
Servings: 6

1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine

Preheat oven to 400 degrees F. Mix all ingredients well; form into a loaf.

Place in foil-lined 5x9-inch pan. Bake until done (15-20 minutes).

SKEWERED CHICKEN STRIPS
WITH SOY-PEANUT MARINADE
Servings: 16; 2 Skewers per serving
Source: The New American Heart Association Cookbook

4 boneless, skinless chicken breast halves ( 4 oz each), all visible fat removed

Soy-Peanut Marinade:

2 tablespoons fresh lime juice (1 to 2 medium limes)
1 tablespoon light soy sauce
1 tablespoon reduced fat peanut butter
1 tablespoon rice vinegar
2 medium cloves garlic, minced, or
1 teaspoon bottled minced garlic
1/2 teaspoon toasted sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon pepper

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken. Cut each piece lengthwise into 8 long strips.
In a small nonmetallic bowl, whisk together marinade ingredients. Put marinade and chicken in an airtight plastic bag and turn bag to coat. Seal and refrigerate for 30 minutes to 8 hours, turning bag occasionally.

Meanwhile, soak 32 wooden skewers in cold water for at least 10 minutes.

Preheat grill on medium high. Thread 1 strip of chicken on each skewer. Grill for 2 to 3 minutes on each side, or until chicken is cooked through. Serve hot or cover and refrigerate to serve chilled.

SMOKED HAM WITH TROPICAL SALSA
Serves: 18
Source: The Family Circle's All-time Favorite Recipes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=29

1 smoked ham shank (6 pounds)
1/2 cup currant jelly (or all-fruit)
1/4 cup orange juice
1/8 teaspoon ground allspice
1/8 teaspoon ground cloves
Whole cloves
Tropical Salsa (recipe to follow)

Heat oven to 325 degrees F.

Remove any skin from ham. Trim fat evenly to 1/2-inch thickness. Place ham on a rack in a roasting pan. Bake ham in heated 325 degree F. oven 1-1/2 hours.

Meanwhile, combine jelly or all-fruit, orange juice, allspice and ground cloves in a small saucepan; bring to boiling, stirring, until jelly is melted and mixture is smooth.

After 1-1/2 hours baking, brush ham with jelly mixture. Bake another 45 minutes, basting every 15 minutes.

Remove ham from oven. Carefully score fat into a 1-inch crisscross pattern, cutting 1/8 inch deep. Stud fat with whole cloves. Brush with remaining jelly mixture.

Bake ham 15 minutes more or until internal temperature registers 140 degrees F. on an instant-read thermometer. Let ham stand 15 minutes. Serve with Tropical Salsa (recipe follows).

TROPICAL SALSA

Combine 2 tablespoons honey, 2 tablespoons thawed frozen orange
juice concentrate, 1 tablespoon Grand Marnier and 1/4 teaspoon
ground mace in a medium-size bowl. Add 1 cup finely chopped
fresh pineapple; 1 large navel orange, peeled and finely chopped
(1-1/2 cups); 3 kiwi, peeled and finely chopped (1 cup) and
1/2 cup finely chopped red onion.

SNOW PEAS and WATER CHESTNUTS
Yield: 4 Servings (as a side dish)
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 cups fresh snow peas
1 (8-oz.) can (1 cup) sliced water chestnuts
2 teaspoons walnut oil
Dash sesame oil
Salt and pepper to taste

Trim ends and strings off snow peas. Rinse and drain water chestnuts. Dry on paper towel.

In a large non-stick skillet or wok, heat walnut oil and sesame oil. Add snow peas and stir-fry about 2 minutes. Add water chestnuts and stir-fry 2 minutes. Season with salt and pepper.

SOLE WITH PARSLEY AND MINT
Servings: 4
Source: The New American Heart Association Cookbook

Vegetable oil spray
1 pound sole or other thin fish fillets
2 tablespoons minced fresh parsley
1 tablespoon chopped fresh mint
2 teaspoons acceptable vegetable oil
1 medium clove garlic, chopped, or 1/2 tsp bottled minced garlic

Sauce Ingredients: (optional)
1 teaspoon light margarine
1 green onion, chopped
1/2 cup dry white wine (regular or nonalcoholic)
1/4 cup water
1/4 teaspoon white pepper

Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray. Rinse fish and pat dry with paper towels. Put fish on rack. In a small bowl, combine parsley, mint, oil, and garlic. Rub paste-like mixture on fish.

Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.

For sauce, heat margarine in a non-stick skillet over medium-high heat, swirling to coat bottom. Sauté green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thoroughly. Pour over fish.

SOUTHERN SPOON BREAD
Serves: 6 (Makes 3 cups)
Source: The New Family Cookbook for People with Diabetes
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1/2 cup yellow cornmeal
1 cup boiling water
1/2 cup fat-free milk
1/2 teaspoon salt
1-1/2 teaspoons baking powder
1 tablespoon canola or corn oil
2 large eggs, separated

Preheat the oven to 375 degrees F. Prepare a 1-1/2 quart casserole with nonstick pan spray.

Put the cornmeal in a medium bowl and pour on the boiling water; stir until smooth. Beat in the remaining ingredients except the egg whites.

In another bowl, beat the egg whites until stiff; fold into the cornmeal mixture. Turn into the prepared casserole.

Bake for 25 to 30 minutes, or until set. Spoon into serving dishes. Serve hot.

SPAGHETTI SQUASH "CARBONARA"
Serves: 6; Makes about 3 cups
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 spaghetti squash (about 2 pounds)
6 strips bacon, cooked crisp, drained and crumbled
1/4 cup fat-free evaporated milk
1/4 cup egg substitute
2 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Pinch of ground nutmeg

Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.

Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.

Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.

SPAGHETTI SQUASH
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 medium-size spaghetti squash (about 1-1/2 pounds)
Pepper to taste

Cut squash in half lengthwise. In a kettle of boiling water, cook squash 30 minutes or until squash will separate in strands when probed with a fork. Remove when tender and discard seeds. With a fork, scrape out pulp into a serving dish and sprinkle with pepper.

SPEEDY CHICKEN AND RAVIOLI
Servings: 4
1,001 Delicious Recipes for People with Diabetes

Vegetable cooking spray
1 pound chicken tenders, cut into 1/2-inch pieces
3/4 cup chopped onion
2 teaspoons minced garlic
3/4 cup canned kidney beans, rinsed, drained
1 large tomato, cubed
1/2 teaspoon dried thyme leaves
1 package (9-oz) fresh sun-dried tomato ravioli, cooked, warm
Salt and Pepper, to taste

Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken, onion, and garlic until browned, 5 to 8 minutes. Stir in beans, tomato, and thyme; cook 2-3 minutes. Stir in ravioli and cook 2-3 minutes longer. Season
to taste with salt and pepper.

SPICED RHUBARB JAM
Makes: 2 Pints
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1-1/2 lbs rhubarb, cut into 1-to 2-inch pieces (about 6 cups)
2 cups Splenda
1 cup water
2 inch pieces of gingerroot, cut lengthwise in half
1 cinnamon stick
1/4 teaspoon ground cardamom

Combine rhubarb, Splenda, and water in large saucepan; heat to boiling. Reduce heat and simmer, covered, until rhubarb is tender, about 10 minutes. Strain rhubarb, reserving juice.

Return juice to saucepan; add gingerroot, cinnamon, and cardamom and heat to boiling. Simmer rapidly, stirring occasionally, until very thick, 10 to 15 minutes. Discard cinnamon stick and gingerroot.

Stir rhubarb into juice mixture; simmer longer, if necessary to achieve desired thickness, stirring constantly to prevent sticking and burning.

Pour jam into sterilized pint jars and seal; cool. Store in refrigerator up to 2 weeks.

SPICED RICE PILAF
Serves: 6
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 cup brown Basmati rice
1 tablespoon vegetable oil
1 small onion, chopped
1 garlic clove, minced
4 whole cloves
1/8 teaspoon salt
2 cups chicken broth
1 cinnamon stick
1 teaspoon vegetable oil
1 tablespoon raisins
1 tablespoon blanched slivered almonds or pine nuts

Soak rice 2 hours to shorten cooking time. Rinse and drain. In a large non-stick saucepan, heat 1 tablespoon oil and sauté onion and garlic until tender, 2 to 3 minutes. Add cloves and cook 1 minute. Add rice and stir to coat. Add salt, broth and the cinnamon stick. Bring to boil. Cover, reduce heat and simmer 20 to 25 minutes, until liquid is absorbed. Discard cinnamon stick. Heat 1 teaspoon oil; add raisins and almonds and warm. Mix with rice and serve.




SPICY CHICKEN THIGHS
Makes: 4 chicken thighs (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

4 medium to large skinless chicken thighs (1-1/2 pounds)
One 8-ounce container plain low-fat yogurt
1/4 cup hot salsa or picante sauce
1 tablespoon curry powder
1 teaspoon ground cumin

Place the chicken in a glass dish. In a small bowl, combine the yogurt, salsa, curry powder, and cumin. Pour over the chicken, turning to coat. Cover and refrigerate at least 6 hours or up to 24 hours.

Heat the oven to 375 degrees F. Transfer the chicken and sauce to an oven proof dish prepared with nonstick pan spray. Bake, uncovered, 40 to 45 minutes, or until the chicken is tender and cooked through.

SPICY COLLARD GREENS
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound collard greens
2 cups Vegetable Stock, or Chicken Broth
3 to 4 leaves fresh basil, or 1/2 teaspoon dried leaf basil
2 teaspoons virgin olive oil
3/4 cup chopped onion
2 garlic cloves
1 tablespoon grated gingerroot
1 teaspoon chopped jalapeno pepper
1/4 teaspoon sesame oil
Pepper to taste
1 teaspoon sesame seeds

Rinse greens well in tepid water and slice in thin strips. Place in a saucepan with the stock and basil, cover and cook about 30 minutes, until greens are tender. Heat oil in a non-stick skillet and sauté onion and garlic; stir in gingerroot and jalapeno pepper. Add collards and stir until liquid is nearly evaporated. Add sesame oil and pepper to taste; stir. Sprinkle with sesame seeds.





SPICY CRAB AND SCALLOP CHOWDER
Serves: 4
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Note: Ladle up some fare with flair! The flavor kick in this seafood chowder comes from pickling spice, which is readily available in supermarkets.

1 medium onion, chopped
1 stalk celery, chopped
1 tablespoon margarine
1-1/2 cups clam juice
1 can (14 ounces) reduced-sodium stewed tomatoes, undrained
2 teaspoons pickling spice
1 can (4 ounces) lump crabmeat, drained
1/2 pound bay scallops
1/4 cup 2% reduced-fat milk
Salt and pepper, to taste

Saute onion and celery in margarine in large saucepan until softened. Add clam juice and stewed tomatoes and liquid. Place pickling spice in a mesh tea ball or tie in cheesecloth; add to mixture. Heat to boiling; simmer 2 minutes.

Stir in crabmeat and scallops; simmer until scallops are tender and opaque, about 3 minutes. Discard pickling spice. Stir in milk; heat until hot (do not boil). Season to taste with salt and pepper.

SPICY GREENS
Yield: 4 servings
Serving size: 1/2 cup
Source: "How to Cook for People with Diabetes"

1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste

Wash the spinach thoroughly. Cook in a saucepan over low heat about 5 minutes; do not add water. (There is usually enough water already clinging to the leaves to steam the greens.) Collard greens or kale may take 7 - 10 minutes.

Heat the oil in a skillet and sauté the onion and tomato for 4 - 5 minutes. Add the cooked greens, lemon slices, and seasonings; stir constantly for a few minutes. Serve hot.

SPICY GRILLED CHICKEN
Servings: 4

4 boneless, skinless chicken breast halves (4 oz each), all visible fat removed

Marinade Ingredients:
1 small onion, finely chopped (3/8 cup)
2 to 3 tablespoons fresh lime juice (1 to 2 medium limes)
2 tablespoons olive oil
1 to 2 tablespoons finely chopped fresh cilantro
1 small clove garlic, crushed (or 1/4 teaspoon bottled garlic)
1/2 teaspoon chili powder
Pepper to taste

In an airtight plastic bag, combine all marinade ingredients.

Rinse chicken and pat dry with paper towels. Add to marinade and turn to coat. Seal and refrigerate for 2 to 3 hours, turning occasionally.

Preheat grill to medium-high or preheat broiler.

Grill chicken or broil it about 6 inches from heat for 6 to 7 minutes on each side, or until no longer pink in center.

SPICY SALSA
Yield: 5 servings (makes 2-1/2 cups)
Source: The New Family Cookbook for People with Diabetes
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=59

One 14-15 ounce can diced tomatoes with liquid
2/3 cup chopped green bell pepper
1/3 cup chopped radishes
1/3 cup chopped onion
One 4-oz can chopped green chilies or jalapeno peppers, drained
2 green onions with green tops, chopped
3 tablespoons chopped fresh cilantro
2 cloves garlic, minced

Combine all the ingredients, mix well. Leave at room temperature for 30 to 60 minutes for flavors to mingle.



SPINACH AND CITRUS SALAD
Makes 8 servings.

Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little
crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.

6-7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste

Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.

Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.

In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.

SPINACH CILANTRO PESTO
Makes about 1/2 cup

1 cup loosely packed spinach leaves
1/4 cup finely chopped cilantro
3 cloves garlic
1/4 teaspoon ground cumin
1 tablespoon grated fat-free Parmesan cheese
1-2 teaspoons olive oil
1-2 teaspoons lime juice
1-2 teaspoons water
Salt and pepper, to taste

Process all ingredients, except water, salt and pepper, in a food processor or blender until smooth; add water if necessary for consistency. Season to taste with salt and pepper. Serve at room temperature.

SPINACH DIP
Makes: 2-1/2 cups (16 servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

One 10-oz package frozen chopped spinach, thawed and drained
1/2 cup light or fat-free mayonnaise
One 8-ounce carton plain low-fat yogurt
1/4 cup chopped fresh parsley, or 2 tbsp dried parsley flakes
1/4 cup finely chopped onion
2 teaspoons snipped fresh dill, or 1/2 teaspoon dill weed
1/4 teaspoon salt

Pat the spinach with paper towels to remove excess liquid. Combine with the remaining ingredients. Cover and refrigerate at least 1 hour for the flavors to blend.

SPINACH SOUFFLE
Serves: 4
Source: "1,001 Delicious Recipes for People with Diabetes"

1 small onion, minced
1 teaspoon margarine
3 tablespoons flour
1/2 teaspoon ground nutmeg
1/2 cup fat-free milk
1/2 cup reduced-sodium fat-free beef, or vegetable broth
2 egg yolks, lightly beaten
1 package (10-oz) frozen chopped spinach, thawed, well drained
Pinch white pepper
4 egg whites
Pinch cream of tartar

Saute onion in margarine in medium saucepan until tender; stir in flour and nutmeg and cook 1 to 2 minutes. Whisk in milk and broth and heat to boiling, whisking until thickened. Whisk about half the sauce into egg yolks; whisk yolk mixture into saucepan. Mix in spinach and white pepper.

Beat egg whites and cream of tartar in large bowl to stiff, but not dry, peaks; fold into spinach mixture and spoon into soufflé dish. Bake, uncovered, at 350 degrees F. until puffed and browned, about 40 minutes. Serve immediately.

STEAK AU POIVRE
Serves: 4
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

2 teaspoons crushed black peppercorns; white, pink, green, and/or black
4 beef eye of round steaks (4 ounces each), fat trimmed
Salt, to taste
Vegetable cooking spray
1/3 cup brandy
1/4 cup fat-free sour cream

Press peppercorns into steak, using about 1/4 teaspoon per side; sprinkle lightly with salt. Spray medium skillet with cooking spray; heat over medium to medium-high heat until hot. Add steaks to skillet and cook over medium heat to desired degree of doneness, 3 to 4 minutes on each side for medium. Remove steaks to serving plates.

Add brandy to skillet; heat to boiling. Boil, scraping bottom of skillet to loosen cooked particles, until reduced to about 2 tablespoons, 2 to 3 minutes. Stir in sour cream and cook over low heat 1 to 2 minutes. Spoon sauce over steaks.

STEAMED CHICKEN WITH RED
AND YELLOW BELL PEPPER
Makes 4 servings.

1/2 Tbsp. sesame seed oil
1 tsp. grated garlic, divided
1 tsp. grated, peeled fresh ginger, divided
2 Tbsp. reduced-sodium soy sauce
1/2 lb. (8 oz.) skinned, boneless chicken breasts
1 large red bell pepper, seeded and cut into thin strips
1 large yellow bell pepper, seeded and cut into thin strips
1/2 cup sliced canned bamboo shoots (drained and rinsed)
Salt and white pepper to taste
2 cups hot steamed brown rice

In a small cup, combine oil, 1/2 teaspoon garlic, 1/2 teaspoon ginger and soy sauce. Rub into chicken breasts and set aside while completing other preparations before steaming. (Chicken can be marinated up to 2 hours in a refrigerator; bring to room temperature before steaming.)

Place chicken on plate used for steaming. Steam until chicken is almost tender. Add bell peppers and bamboo shoots. Sprinkle remaining garlic and ginger over vegetables. Continue steaming until chicken and peppers are tender.

Cut chicken into thin bite-size slices, then re-combine with vegetables. Season to taste with salt and pepper. Serve with rice.

STIR FRY PORK WITH RICE
(makes 4 servings)

1 tablespoon (15 ml) olive oil
2 large garlic cloves, minced
1 2-inch (2.5 ml) piece fresh ginger, peeled and minced
1 large onion, 8 ounces (240 g), peeled, cut in half, then thinly sliced
4 large mushroom caps (cultivated or shiitake), 3 ounces (90 g) cleaned and
sliced
4 scallions, white part and 4 inches (5 cm) green, cut into 2-inch (2.5 cm) pieces
1 pound (480 g) boneless center-cut pork loin chop, trimmed of all fat and cut into
thin strips
2 tablespoons (30 ml) low-sodium soy sauce
1 tablespoon (15 ml) balsamic vinegar
2 teaspoons (10 ml) cornstarch
1 cup (240 ml) fat-free low-sodium chicken broth
2 cups (390 g) hot cooked basmati or long-grain rice
sprigs of fresh cilantro for garnish

Heat 1/2 tablespoon (7.5 ml) of the olive oil in a large nonstick skillet or wok over high heat. When hot, add garlic, ginger, onion, mushrooms, and scallion. Stir-fry for 4 to 5 minutes, until vegetables are limp. Transfer to a heated platter; keep warm.

Add the remaining olive oil to the skillet and distribute the pork over the bottom of the skillet. Stir-fry until pork is browned on both sides, about 4 minutes. Return onion-mushroom mixture to the skillet.

In a small cup, stir together the soy sauce, balsamic vinegar, and cornstarch until cornstarch dissolves. Add the broth to the skillet; then stir in the soy sauce-cornstarch mixture. Continue to cook, stirring occasionally until mixture comes to a boil and sauce thickens slightly.

Place 1/2 cup (97.5 g) of the hot cooked rice on each of 4 serving plates. Divide the pork-vegetable mixture between the plates. Garnish with a sprig of cilantro.
www.diabaetic-recipes.com



STUFFED ARTICHOKE CASSEROLE
Serves: 5
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1 large onion, chopped
1/2 teaspoon chopped garlic
1 tablespoon olive oil
2/3 cup reduced-sodium fat-free chicken broth, divided
1/2 teaspoon dried oregano leaves
1 can (14 ounces) artichoke hearts, drained, sliced
2 cups seasoned stuffing cubes
Salt and pepper, to taste

Combine onion, garlic, oil, and 3 tablespoons chicken broth in 2-quart glass casserole. Microwave on high power, covered, 3 to 4 minutes, until onion is tender. Stir in remaining ingredients, except salt and pepper, mixing well. Cover and microwave on high until stuffing is heated through, about 5 minutes. Season to taste with salt and pepper.

STUFFED CORNISH HENS
WITH ORANGE-BRANDY SAUCE
Servings: 12
Source: The New American Heart Association Cookbook

6 Cornish Hens (about 14 ounces each), all visible fat, tails, and giblets removed
Vegetable Oil Spray
1/2 Cup Chicken Broth

Stuffing Ingredients:
1-1/3 cups uncooked long grain and wild rice combination or 1 package wild rice
mix, uncooked
1 teaspoon light margarine
1 medium onion, chopped (1/2 cup)
1 teaspoon dried sage, thyme, savory, or tarragon, crumbled

Sauce Ingredients:
1/2 cup water
1 cup orange sections (1 to 2 medium)
1/4 cup Brandy

Preheat oven to 350 degrees F. Lightly spray roasting pan and cooking racks with vegetable oil spray.

For stuffing, cook rice until still slightly firm, using package directions, omitting salt, margarine, and seasoning packet. In a large skillet over medium-high heat, melt margarine. Sauté onion until lightly browned, 3 to 5 minutes. Stir in rice and sage. Remove from heat.

Rinse hens and pat dry with paper towels. Stuff lightly with rice mixture. Skewer or sew cavities closed. Spray hens with vegetable oil spray and put breast side up on rack in roasting pan. Roast, uncovered, basting occasionally with broth, for about 1 hour, or until hens are done. Remove hens from pan. Cut in half (kitchen scissors work well), remove skin, and place hens on serving platter.

For sauce, heat roasting pan, with juices, over medium-high heat. Add water to drippings, stirring to dislodge browned particles from pan. Add orange sections and brandy. Cook for 2 minutes, stirring constantly. Serve sauce over hens or on the side.

STUFFED SOLE FILLETS
Serves: 4
Source: The New Family Cookbook for People with Diabetes
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1/2 cup finely chopped onion
1 clove garlic, minced
2 teaspoons olive oil
1/3 cup shredded carrot
1/3 cup shredded zucchini or yellow squash
1/2 cup cooked wild or brown rice
2 tbsp chopped fresh flat-leaf parsley or regular parsley
1/8 teaspoon freshly ground pepper
4 sole fillets (1-1/2 pounds total), thawed if frozen
2 tablespoons dry white wine
2 teaspoons margarine, melted
1 teaspoon sweet Hungarian paprika
1 lemon, cut in wedges

Preheat the oven to 400 degrees F. Prepare a shallow baking dish with non-stick pan spray.

In a small skillet, sauté the onion and garlic in oil until tender, about 4 minutes. Add the carrot and zucchini; sauté 2 minutes. Add the rice; sauté 1 minute more. Remove from the heat; stir in the parsley and pepper.

Sprinkle the sole with wine. Spoon the rice mixture evenly down the center of each fillet; roll up from the short side. Place, seam side down, in the prepared baking dish. Brush with margarine and sprinkle with paprika.

Bake 15 to 17 minutes, or until the fish is opaque and the stuffing is hot. Serve with lemon wedges.

SUGAR FREE PUMPKIN CHEESECAKE

cookie crust ingredients:
1/4 cup pecan pieces
2 cups biscuit mix
2/3 cup pitted dates
2 egg whites
3 Tablespoons warm water
1 teaspoons vanilla
6 Tablespoons butter
2 Tablespoons pecans (reserved)

pumpkin layer ingredients:
1 1/2 cups light cream cheese
1 cup solid pack pumpkin
3/8 teaspoon pumpkin pie spice
3/8 teaspoon cinnamon
12 packets Equal(r) (NutraSweet(r) as sweet as 2 teaspoons sugar each)
1/2 teaspoon vanilla
3 drops maple flavoring (if available)
1/2 cup whipping cream

crust:
Preheat oven to 350 degrees.

Use a blender or food processor to chop pecan pieces until finely ground. Sift biscuit mix, and stir in the pecans. Set aside.

Use blender or food processor to purée dates, gradually adding egg whites and warm water. Beat several minutes until creamy. Melt butter, and then stir in date cream and vanilla. Fold liquid ingredients into biscuit mix. Stir only until blended.

Spread the moist dough to the edges of a 9" x 11" pan. The crust will be about 1/4 inch thick. Bake at 350 degrees for 7-10 minutes until slight touches of light brown can be seen. Set aside to cool.

pumpkin layer:

Purée in food processor or blender all ingredients except whipping cream. Meanwhile, beat whipping cream until stiff. Then fold whipped cream into the pumpkin purée. Spread this pumpkin mixture evenly across the cooled cookie crust, and sprinkle on top 2 Tablespoons finely chopped pecans.

Refrigerate until within 1 to 2 hours before serving. Then place the pan
of pumpkin squares on an even surface in the freezer for 30 to 90 minutes until ready to serve. Makes 18 2" x 3" servings. From Candy Lovers

SUGARLESS COOKIES

13/4 cups flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
1 teaspoon caraway seeds
3 tablespoons grated orange rind (about 3 oranges)
1/2 cup less 1 tablespoon vegetable oil
1 egg
3/4 cup orange juice, from above oranges
1/2 cup walnuts, chopped 1 cup raisins

Sift together dry ingredients. Combine remaining ingredients and mix into dry ingredients until smooth. Batter will be quite soft. Drop by teaspoons onto ungreased cookie sheets. Bake 15-20 minutes at 375 F.
Makes about 2 1/2 to 3 dozen

SUMMER SOUP
Servings: 4 (1-cup) servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
SWEET and SOUR SPRING ROLLS
Servings: 4 (3 spring rolls per serving)
Source: "The New American Heart Association Cookbook"

Vegetable oil spray
1/2 teaspoon acceptable vegetable oil
1-1/2 cups shredded cabbage
4 medium cloves garlic, minced, or 2 tsp bottled minced garlic
1/2 cup chopped green onions (green and white parts)
8-ounce can bamboo shoots drained
2 teaspoons light soy sauce
1/8 teaspoon pepper
3 sheets frozen phyllo, thawed
1/2 teaspoon acceptable vegetable oil
1 tablespoon plus 1 teaspoon bottled sweet-and-sour sauce

Spray a large non-stick skillet with vegetable oil spay. Pour 1/2 teaspoon oil into skillet, swirling to coat bottom. Heat over medium-high heat for 1 minute. Sauté cabbage and garlic for 3 minutes, stirring constantly.

Add green onions and bamboo shoots. Cook for 30 seconds, stirring constantly. Remove from heat. Stir in soy sauce and pepper.

Keeping unused phyllo covered with a damp dish towel to prevent drying, lightly spray 1 sheet of dough with vegetable oil spray. Working quickly, cut dough into fourths. Put three of the quarter sheets under the towel. On the fourth piece, put 1 rounded tablespoon cabbage mixture 2 to 3 inches from one end. Fold that end over filling, then fold in sides and roll tightly. Set aside, seam side down. Repeat with remaining phyllo and filling.

Spray and oil skillet again. Heat over medium-high heat for 1 minute. Cook spring rolls in skillet for 6 minutes, turning occasionally. Brush with sweet-and-sour sauce and serve.

SWEET PEPPER AND ONION SAUTE
Yield: Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 tablespoon extra virgin olive oil
1 small yellow bell pepper, cored, seeded, and thinly sliced
1 small red bell pepper, cored, seeded, and thinly sliced
1 small green, orange, or purple bell pepper, cored, seeded, and thinly sliced
1 large onion, cut into thin wedges
1 clove garlic, minced
1/4 teaspoon salt

Heat the oil in a large non-stick skillet over medium-high heat until very hot. Add the peppers and onion; stir-fry 3 minutes.

Add the garlic; continue to stir-fry 2 to 3 minutes longer, or until the vegetables are crisp-tender. Sprinkle with salt.

SWEET POTATO BISCUITS
(makes 18 biscuits)

butter-flavored cooking spray or baking parchment paper
2 1/2 cups (312.5 g) sifted unbleached all-purpose flour
2 tablespoons (24 g) spoonable brown sugar substitute
2 teaspoons (10 ml) baking powder
1 teaspoon (5 ml) baking soda
1/2 teaspoon (2.5 ml) ground nutmeg
1/2 teaspoon (2.5 ml) salt
1/2 teaspoon (4 g) granulated sugar
1/4 cup (59 ml) canola oil
3/4 cup (177 ml) + 2 tablespoons (30 ml) cultured nonfat buttermilk
3/4 cup (180 g) mashed cooked sweet potato

Preheat oven to 425°F (220°C). Lightly spray a nonstick baking sheet with cooking spray or line with parchment paper.

In a large bowl, combine flour, brown sugar, baking powder, baking soda, nutmeg, salt, and sugar.

In a large measuring cup, combine oil, buttermilk, and mashed sweet potato. Add to the dry ingredients and mix until just combined. (The dough will be quite dry).
Transfer dough to a floured work surface. Knead a few times and pat to 1 inch (2.5 cm) thickness rectangle about 8 inches X 5 inches (20 cm X 12.5 cm). Dip a sharp knife in flour, then cut the dough into thirds lengthwise. Then cut each long strip into 6 equal pieces, making 18 squares in all. Transfer biscuits to prepared baking sheet.

Bake about 12 to 13 minutes, until tops are golden and firm to the touch. Serve warm.

SWEET POTATO BISCUITS
Yield: 18 Biscuits (1 Per Serving)
Source: "1,001 Delicious Recipes for People with Diabetes"

3/4 cup mashed, cooked sweet potatoes
3-4 tablespoons margarine, melted
2/3 cup fat-free milk
1 3/4 to 2 cups all-purpose flour
4 teaspoons baking powder
1 tablespoon brown sugar
1/2 teaspoon salt
Fat-free milk
Ground nutmeg, as garnish

Mix sweet potatoes and margarine in medium bowl; stir in 2/3 cup milk. Mix in 1-3/4 cups flour, baking powder, brown sugar, and salt. Mix remaining 1/4 cup flour if dough is too sticky to handle easily.

Knead dough on floured surface 5 to 6 times. Roll on floured surface to 1/2 inch thickness; cut with 2-inch biscuit cutter and place close together on greased baking sheet. Brush biscuits lightly with milk and sprinkle lightly with nutmeg.

Bake biscuits at 425 degrees F. until golden, 12 to 15 minutes.

SWEET POTATO CRISPS
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

4 medium-size sweet potatoes
1 to 2 teaspoons walnut oil
2 teaspoons onion powder
2 teaspoons garlic powder
1/2 to 1 teaspoon pepper
1/2 teaspoon hot Hungarian paprika or chili powder

Preheat oven to 450 degrees F. Scrub potatoes well and cut in 1/8-inch slices. Coat a non-stick baking sheet with walnut oil and arrange potato slices on it. Combine the seasonings. Sprinkle potatoes with half of the seasonings. Bake 10 minutes. Using a large spatula, turn, sprinkle with remaining seasonings and bake 10 minutes more until crisp. Serve immediately.

SWISS CHARD
Serves: 4
Cooking Time: 10 Minutes; Prep Time: 5 Minutes
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 pounds fresh Swiss Chard
1/8 teaspoon salt
2 teaspoons virgin olive oil
4 lemon wedges
1 tablespoon toasted sesame seeds

Trim chard of any damaged leaves and tough stems. Wash well to remove all sand. In a large saucepan, bring to a boil about 1/2 inch of water and drop in the chard leaves. Return to a boil, cover and cook 2 to 3 minutes until leaves are tender. Add salt and remove from heat. Drain, reserving 1/4 cup of cooking liquid.

Chop chard. Add oil to the reserved liquid and pour desired amount over the chard before serving. Serve each portion with a lemon wedge and sesame seeds.

TABBOULEH
Serves: 8 Servings (about 1/2 cup each)
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Note: Always a favorite - this tabbouleh version includes finely chopped mint, as well as parsley.

Boiling water
3/4 cup bulgur
1-1/2 cups coarsely chopped seeded tomatoes
3/4 cup thinly sliced green onions and tops
3/4 cup finely chopped parsley
1/4 cup finely chopped mint
1/3 - 2/3 cup plain fat-free yogurt
1/4 - 1/3 cup lemon juice
1-1/2 - 2 tablespoons olive oil
Salt and pepper to taste

Pour boiling water over bulgur to cover; let stand 15 minutes or until bulgur is tender but slightly chewy. Drain well.

Mix bulgur, tomatoes, green onions, parsley, and mint; stir in yogurt, lemon juice, and oil. Season to taste with salt and pepper. Refrigerate 1 to 2 hours for flavors to blend.

TANGY CARROTS
Makes: 6
Source: "The New American Heart Association Cookbook"

1 pound baby carrots
1 large shallot, very thinly sliced

Sauce Ingredients:
1 tablespoon light margarine
1 tablespoon coarsely ground mustard
2 teaspoons fresh lime juice
Generous sprinkle of pepper
2 tablespoons minced fresh parsley

Steam carrots and shallot for 8 to 10 minutes, or until tender. Set aside.

For sauce, melt margarine in a small skillet over medium heat. Add remaining sauce ingredients except parsley. Cook until thoroughly heated, stirring constantly.

Transfer sauce to a medium bowl. Stir in parsley and carrot mixture. Serve hot or cover and refrigerate to serve chilled.

TASTY TAHINI DRESSING
Yield: 8 (1-tablespoon) Servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks

1/4 cup tahini (thick paste made from ground sesame seeds)
6 tablespoons water
2 tablespoons fresh lemon juice
Dash red (cayenne) pepper

Blend all ingredients together with a wire whisk. Makes about 1/2 cup.

TASTY TUNA STEAK
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks

4 (4 oz.) Tuna Steaks, 1 inch thick
1/2 cup basil leaves
1 large tomato
1 tablespoon virgin olive oil
Salt and pepper, to taste
4 tablespoons shredded part-skim mozzarella cheese
1 lemon, cut into wedges

Preheat broiler. Rinse fish and pat dry. Rise and dry basil leaves; chop tomato. In a large non-stick skillet, heat oil until it starts to smoke. Reduce heat, place tuna in skillet and brown on both sides. If you like fish rare, cook each side 1 minute, cook about 3 to 5 minutes total to cook through.

Remove from pan and top each piece of tuna with a layer of basil leaves and 1/4 of the chopped tomato. Season with salt and pepper and sprinkle with cheese. Broil fish about 3 inches from heat source just until cheese melts. Serve with lemon wedges.

TERIYAKI BEEF AND VEGETABLES
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound beef top round steak
2-1/2 tablespoons low-sodium soy sauce
1 tablespoon sesame oil
2 tablespoons arrowroot
1 tablespoon peanut oil
1 red bell pepper, cut in 1-inch pieces
1 green bell pepper, cut in 1-inch pieces
6 green onions, chopped

Cut steak into thin strips across grain. Mix together the soy sauce, sesame oil and arrowroot; marinate meat in mixture 20 minutes. In a large non-stick skillet or wok, heat peanut oil. Add bell peppers and green onions and stir-fry 3 to 4
minutes. Remove from skillet and keep warm. Stir-fry beef slices 2 to 3 minutes. Combine all ingredients in skillet and stir-fry until hot.

TERIYAKI MONKFISH KEBABS
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 tablespoons low-sodium soy sauce
2 tablespoons water
1/4 cup dry sherry
1 teaspoon crystalline fructose
1 garlic clove, crushed
2 teaspoons grated gingerroot
1 green onion, chopped
1 pound monkfish, about 1 inch thick, skin removed
16 cherry tomatoes
1 green bell pepper, cut into 16 (1-inch) cubes

Preheat broiler. Coat broiler pan with non-stick cooking spray. Mix soy sauce, water, sherry, fructose, garlic, gingerroot and green onion in a saucepan. Bring to a boil, then strain into a shallow glass bowl. Cool.

Cut fish into 16 pieces, about 2 inches each. Place in bowl and cover with marinade. Marinate about 15 minutes, turning once, then discard marinade.

Alternately thread fish, tomatoes and bell pepper on 8 skewers, using 2 pieces of each per skewer.

Place skewers on broiler pan and broil about 3 inches from heat source 3 to 4 minutes. Turn so that fish cooks evenly, and broil 3 minutes more until fish turns from translucent to opaque.

TERIYAKI SESAME VEGETABLES
Serves: 4
Source: "The Best Diabetes Cookbook" by Katherine E. Younker
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=46

1-1/2 teaspoons vegetable oil
1 teaspoon crushed garlic
Half large sweet red or yellow pepper, sliced thinly
Half large sweet green pepper, sliced thinly
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds

Sauce Ingredients:

1 teaspoon crushed garlic
1 tablespoon soy sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil

Sauce: In small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.

In a large nonstick skillet, heat oil; sauté garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.

Add sauce; sauté for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.

TEXAS ROUND STEAK

1/2 cup Flour
1 teaspoon Salt
1 1/2 teaspoons Chili Powder
1 pound Round Steak -- 6- 3 ounce trimmed
1/2 cup Green Pepper -- chopped
1/2 cup Onion -- chopped
1 cup Beef Broth
1/2 cup Tomato Juice
1 teaspoon Chili Powder
1/4 teaspoon Garlic Powder
1/4 teaspoon Cumin -- ground
Non-stick Cooking Spray

Blend flour, salt and chili powder well and place in pie pan. Dredge meat in the flour mixture. You should use about half of the mixture. (You can discard the rest; however, it is necessary to have this amount to make dredging practical.) Spray non-stick cooking spray generously into a heavy frying pan and heat to frying temperature over moderate heat. Add meat and brown on both sides. Transfer steaks to a 1 1/2 quart casserole. Fry peppers and onions over moderate heat in the pan in which the meat was browned, stirring frequently. Remove vegetables with a slotted spoon and spread over meat. Add beef broth to frying pan and cook and stir over moderate heat to absorb and brown particles remaining in the pan. Add remaining ingredients to broth. Mix well and pour over meat. Stir the meat and vegetables lightly with a fork to distribute the broth and vegetables. Cover tightly and bake at 325 degrees for about 1-1 1/2 hours or until the meat is tender.

Serve 1 piece of steak with some of the sauce per serving.

Source: "revised from original recipe by: The New Diabetic Cookbook by
Mabel Cavaiani, R.D"

TIRAMISU
Yield: 8 Servings (1/8 recipe)
Source: "American Diabetes Association Forbidden Foods Cookbook"

This heavenly dessert translates to "pick me up" in Italian - and it lives up to its name. Thanks to the recent availability of pasteurized eggs, it's also a snap to make - no need to heat the eggs for safety's sake. For best results, make sure the bowl
and beaters are squeaky clean when you beat the egg whites - even a trace of grease will hinder their ability to fluff up. You can try an 11-oz. pound cake sliced into finger-sized strips in this recipe instead of ladyfingers.

2 pasteurized eggs, separated, room temperature
2 pasteurized egg whites, room temperature
2 tablespoons granulated sugar
1 tablespoon Madeira or dry port
1-1/4 cups part-skim ricotta
1/2 cup cooled espresso or extra-strong coffee
15 ladyfinger cookies
2 teaspoons unsweetened cocoa

In a large bowl, with an electric mixer at high speed, beat all 4 egg whites until firm (not stiff) peaks form; set aside.

In another large bowl, with an electric mixer at medium speed, beat the 2 egg yolks with the sugar and Madeira until frothy and lemon colored, 1 minute. Gently stir in the ricotta. Fold in the beaten egg whites.

Pour the espresso into a shallow bowl or pie plate. One at a time, dip the lady-fingers into the espresso and arrange on the bottom of an 8 x 8 -inch glass dish or baking pan (they should fit snugly; break some cookies in half, if necessary, to fit).

Spread the egg white mixture evenly over the ladyfingers. Cover and refrigerate 6 hours or up to 12 hours. Just before serving, sprinkle evenly with the cocoa.

TOMATO ROSEMARY CHICKEN
Servings: 12
Source: Family Circle: All-time Favorite Recipes

12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth

Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.

Heat oven to 375F.

Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and sauté until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half
of pan. Repeat with remaining oil, butter, and chicken.

Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer. Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.

Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.

Place chicken on a serving platter; pour sauce over top. Serve immediately.

TOMATO SALSA
Serves: 4 (Makes about 1-1/2 cups)
Source: "Light and Easy Diabetes Cuisine"

1-1/4 cups canned Italian plum tomatoes, drained
1/4 cup chopped green onions
1 celery stalk, diced
1 tablespoon fresh lime juice
1 teaspoon minced garlic
2 tablespoons chopped fresh parsley or cilantro
1/4 teaspoon hot red pepper flakes
Pepper to taste

Coarsely chop tomatoes. Combine all ingredients and chill before serving.

TROPICAL BULGUR
Serves: 6
Source: "Light and Easy Diabetes Cuisine" by Betty Marks

3/4 cup bulgur
3/4 cup boiling water
1 tablespoon vegetable oil
4 tablespoons fresh lime juice
1-1/2 teaspoons ground cumin
1 teaspoon dried leaf oregano
1/4 teaspoon salt
Few dashes red (cayenne) pepper
6 green onions, chopped
1 small red bell pepper, chopped
2 tablespoons chopped fresh parsley
4 romaine lettuce leaves

Place bulgur in a small bowl and cover with boiling water. Let it stand 30 minutes until all liquid is absorbed.

In a small bowl, mix oil, lime juice, cumin, oregano, salt and cayenne. Add to bulgur and mix with remaining ingredients except lettuce; fluff with a fork. Refrigerate until chilled. Serve on a bed of lettuce leaves.

TROPICAL SALSA

Combine:

2 tablespoons honey
2 tablespoons thawed frozen orange juice concentrate
1 tablespoon Grand Marnier
1/4 teaspoon ground mace

in a medium-size bowl. Add:
1 cup finely chopped fresh pineapple
1 large navel orange, peeled and finely chopped (1-1/2 cups)
3 kiwi, peeled and finely chopped (1 cup)
1/2 cup finely chopped red onion.

TUNA AND WHITE BEAN SPREAD
Serves: 8
Source: "The Best Diabetes Cookbook" by Katherine E. Younker
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=46

1 cup canned, cooked white kidney beans, drained
1 can (6.5 oz.) tuna in water, drained
1-1/2 teaspoons minced garlic
2 tablespoons lemon juice
2 tablespoons light mayonnaise
1/4 cup 5-percent ricotta cheese
3 tablespoons minced red onions
1/4 cup minced fresh dill (or 1 teaspoon dried)
1 tablespoon grated Parmesan cheese
1/4 cup diced red bell pepper

Place beans, tuna, garlic, lemon juice, mayonnaise and ricotta in food processor; pulse on and off until combined but still chunky. Place in serving bowl. Stir in onions, dill, Parmesan and red pepper into bean mixture.

TUNA SALAD WRAP
Makes 4 wraps.

Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.

1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley

In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.

On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread
one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.

Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as
possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.

TURKEY AU POIVRE
Serves: 4
Source: Light and Easy Diabetes Cuisine

1 tablespoon black peppercorns
1 pound turkey breast cutlets, 1/4 inch thick
1 tablespoon whipped butter
1/2 cup dry white wine
1 tablespoon brandy
1 tablespoon chopped parsley

Crush peppercorns in a blender or with a mortar and pestle. Press crushed peppercorns firmly into both sides of turkey cutlet. Pound cutlets with the side of a cleaver to make peppercorns adhere.

In a non-stick skillet, heat butter. Cook turkey about 4 minutes on each side. Remove to a warm platter. Add wine and brandy to skillet and bring to a boil, reducing liquid to 1/4 cup. Spoon over the turkey and garnish with parsley.

TURKEY BREAST PROVENCAL
WITH VEGETABLES
Servings: 10

1 Cup reduced sodium chicken broth
1/4 Cup dry white wine
1/4 Cup fresh lemon juice
1 Head garlic cloves separated, unpeeled
1 Bag (10 ounces) frozen whole onions
2 Teaspoons dried rosemary
1 Teaspoon dried thyme leaves
1/2 Teaspoon salt
1/4 Teaspoon fennel seeds
1/4 Teaspoon pepper
6 Plum tomatoes, quartered
1 Box (9oz) frozen or fresh artichoke hearts slightly thawed
1 Box (10oz) frozen or fresh asparagus spears slightly thawed
1 Can (31/4 ounces) pitted black olives drained
1 bone-in turkey breast (41/2 pounds)

In 9X 13inch baking pan combine bouillon, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Bake 20 minutes at 325 degrees F.

Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives. Place turkey breast on top of vegetables. Loosely tent the turkey with foil and roast 1 hour. Remove foil and bake 1 hour or until meat thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.

Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.

Remove skin from reserved garlic. Combine with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth.

To serve, pass sauce to pour over turkey and vegetables.




TURKEY BROCCOLI CASSEROLE
Makes: 1 Casserole (6 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

2 pounds fresh broccoli, trimmed and cut in spears,
or two 10-ounce packages frozen broccoli spears
2 cups coarsely diced cooked turkey (12 ounces)
One 10-1/2 oz. can reduced-fat condensed cream of mushroom soup
3/4 cup fat-free milk
1/2 cup (about 2 ounces) shredded reduced-fat Cheddar cheese

Preheat the oven to 375 degrees F. Prepare a large shallow casserole dish with nonstick pan spray.

Cook the broccoli spears in a large pot of boiling water for 5 minutes and drain, or cook frozen broccoli according to the package directions. Arrange the broccoli in the bottom of the prepared baking dish. Spread the turkey on top.

In a medium bowl, combine the soup with the milk; mix until smooth and pour over the turkey. Top with shredded cheese.

Bake for 30 minutes. Let stand 5 minutes before dividing into 6 equal portions.

TURKEY CASSEROLE
Serves: 4
Cooking Time: 50 Minutes, Prep Time: 10 Minutes
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

4 ounces vegetable elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

TURKEY CUTLETS WITH SAGE
Servings: 4
Source: "1,001 Delicious Recipes for People with Diabetes"

4 teaspoons red wine vinegar
2 teaspoons minced garlic
2 teaspoons dried sage leaves
1 pound turkey breast cutlets
Salt and pepper, to taste
1/4 cup all-purpose flour
2 teaspoons olive oil
1/2 cup reduced-sodium fat-free chicken broth
1 tablespoon lemon juice

Lay a large sheet of plastic wrap on counter; sprinkle with half the combined vinegar, garlic, and sage. Place cutlets on plastic wrap; sprinkle with remaining vinegar mixture. Sprinkle with salt and pepper. Cover cutlets with second sheet of plastic wrap. Using kitchen mallet or bottom of heavy pan, pound cutlets to flatten. Let stand 5 minutes.

Sprinkle both sides of cutlets with flour. Heat oil in large skillet over medium-high heat; add half the cutlets and cook until browned on bottom, about 1-1/2 minutes. Turn and cook on second side until cooked through, about 3 minutes. Remove cutlets to oven-proof serving platter; keep warm. Repeat with remaining cutlets.

Heat broth and lemon juice to boiling in skillet; cook until reduced by half. Pour mixture over cutlets; serve immediately.

TURKEY LONDON BROIL
Serves: 6

4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)

Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.

Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.

Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.

Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or gill rack 4 inches from source of heat.

Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.

TURKEY PERDUE
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound turkey breast cutlet, 1/4 inch thick
1 tablespoon virgin olive oil
1 garlic clove, minced
1/2 pound mushrooms, sliced
1/2 lemon, thinly sliced
1 tablespoon soy flour
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dried leaf oregano
1/2 cup vermouth
1 (14 oz) can whole artichoke hearts, drained, quartered

Cut turkey into 2-inch squares. In a large non-stick skillet, heat oil. Add turkey and cook about 2 minutes on each side. Remove and keep warm. Cook garlic, mushrooms and lemon in same skillet until tender, about 5 minutes Sprinkle with flour, salt, pepper and oregano. Cook, stirring, 1 minute. Add vermouth and
bring to a boil, stirring until thickened. Add artichokes and turkey. Simmer 2 minutes to heat through.