HAM AND BROCCOLI QUICHE

1 sugar-free pie shell, unbaked
1 1/2 cups cooked and cubed ham
1 1/2 cups shredded Swiss cheese
1 cup frozen broccoli florets, thawed and drained thoroughly
4 large eggs
1 cup low-fat milk
1/4 tsp dried onion flakes
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Layer the ham, cheese, and broccoli in the pie shell in order given. In a medium bowl, combine all the remaining ingredients; beat well. Pour this mixture gently over the ham, cheese, and broccoli in the pie shell.

Bake quiche at 375 degrees for 35 to 45 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting to serve.

Note: This is a great item to add to your brunch table. 

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SPICY OVEN-FRIED CHICKEN LEGS

1/4 cup canola oil

1/2 cup baking mix (such as Bisquick)
1 tbsp paprika
2 tsp Cajun seasoning
1 tsp seasoned salt (I suggest cutting to 1/2 tsp)
1/2 tsp garlic powder
1/4 tsp Italian seasoning
1/8 tsp freshly ground black pepper
10 chicken legs, skinned

Preheat the oven to 450 degrees.
Pour the oil evenly over the bottom of a 15 x 10-inch baking pan; set aside.

In a large bowl combine the baking mix, paprika, Cajun seasoning, seasoned salt, garlic powder, Italian seasoning and black pepper; mix well.  Pour mixture into a paper bag large enough to shake chicken in.

Add the chicken legs, a few at a time according to the size of the bag, and shake bag to coat legs well.  Arrange the legs on the baking pan.

Bake the chicken, turning once during cooking, until the juices run clear when pierced.  This will take around 30 to 40 minutes.

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GIFT JAR OF TUSCAN MARKET SOUP MIX

If you enjoy giving food gift jars as gifts or make them to sell at craft shows, etc, this is a good one for diabetics as well as the general public.

Layer the ingredients in a quart jar:

1/2 cup barley

1/2 cup split peas

1/2 cup brown rice

1/2 cup lentils

2 tbsp dried minced onion

2 tbsp dried parsley

2 tsp salt

1/2 tsp pepper

2 tbsp beef bouillon granules

1 tsp dried cumin

1 pkg dehydrated onion soup mix

Attach recipe for TUSCAN MARKET SOUP

1 jar Tuscan Market Soup Mix

3 quarts water

2 stalks celery, chopped

2 carrots, sliced

1 cup shredded cabbage

1 can (28-oz) crushed tomatoes

Combine ingredients and place in a soup pot; cover. Cook over medium heat and simmer 1 hour or until the vegetables are tender. 

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BUFFALO CHICKEN MEATBALLS

3/4 cup panko breadcrumbs (may substitute very fine whole grain breadcrumbs)

1/3 cup Louisiana-style hot sauce

1/4 cup chopped celery

1 large egg white

1 lb lean ground chicken

1/2 cup Louisiana-style hot sauce

Low-fat ranch or blue cheese salad dressing for garnish, optional

chopped celery leaves for garnish, optional

Preheat oven to 400-degrees.

In a large bowl, combine breadcrumbs, 1/3 cup Louisiana-style hot sauce, celery and egg white. Add the chicken and mix lightly but thoroughly. Shape mixture into 24 1-inch meatballs. Place meatballs on a greased rack in a shallow baking pan. Bake 20-25 minutes or until cooked through.

Toss meatballs with the 1/2 cup Louisiana-style hot sauce. If using, drizzle with the salad dressing and garnish with the chopped celery leaves.

Yield: 24 appetizer meatballs Per meatball: 33 cal, 1g fat, 14 mg chol, 338 mg sod, 1 g carb, 4 g protein

recipe and photo TOH 2025

DIABETIC-FRIENDLY PUMPKIN STICKY BUNS

Note: This is a repost from 2012.

Tonight, I noticed I had a can of pumpkin in the pantry and decided to try a diabetic-version of some Sticky-Bun Pumpkin Muffins from pre-diabetes days. They actually turned out to be very good and I think you will enjoy them. My 19-year-old grandson who is not diabetic ate three of them and I told him, "No more." My husband, who is not diabetic and swears he can't stand "diabetic food" ate one and said it was very good! My diabetes is controlled so I used a little sugar figuring the nuts compensate for it. If you need to totally avoid sugar, use Splenda instead of sugar. I used 2 cups of Splenda and 1 cup of sugar (less sugar than Splenda Baking Blend) but you can use 3 cups of Splenda. I only had chopped pecans but next time I would like to place a pecan half in each muffin cup along with the chopped ones.

Preheat oven to 350 degrees.
Spray 24 to 30 muffin cups lightly with nonstick cooking spray; set aside.

1 cup chopped pecans + 24-30 pecan halves
1 stick butter, melted
1/3 cup firmly packed Splenda Brown Sugar Blend
2 tbsp sugar-free maple-flavored syrup

Spread the pecans out on a cookie sheet with sides and toast in the oven for about 5 to 10 minutes or until lightly toasted, stirring once; set aside.

In a small bowl combine the melted butter, brown sugar blend, and maple-flavored syrup until well blended. Place one teaspoon of the butter mixture into each of the muffin cups. Sprinkle with a teaspoon plus of the chopped nuts and place 1 pecan half in each cup. Use all the chopped nuts. Set aside.

3 1/2 cups white whole-wheat flour
2 cups Splenda Granulated
1 cup granulated sugar
1 tbsp apple pie spice
1/2 tsp ground cinnamon
1 tsp baking soda
1 tsp salt
1 can (15-oz) pumpkin
1 cup canola oil
4 large eggs
2/3 cup water

In a large mixing bowl, combine the two flours. When flours are well blended add the Splenda, sugar, pie spice, cinnamon, baking soda, and salt stirring to mix together well. Make a well in the center of the dry ingredients.

Using a wire whisk, whisk together the pumpkin, canola oil, eggs, and water. Add the pumpkin mixture to the well of the dry ingredients and blend together with a silicone spatula just until moistened.

Spoon the batter into the muffin cups atop the butter mixture and nuts. Fill each cup approximately 3/4 full. Place in 350-degree

oven and bake approximately 25 minutes until a wooden toothpick inserted in the center comes out clean.

Remove muffins from the oven and immediately invert onto the cookie sheet you used to toast the nuts. Gently replace any nuts left in the muffin cups to the top of the muffins, pressing down gently to stick in place. Remove to a wire rack to cool completely. Allow to cool for about 5 minutes before eating.

Tip: These are really good warm.

Note: As you can probably tell from the picture, I added some chopped peanuts because I only had a handful of pecans since this was a last-minute decision. The peanuts were great but next time I will use all pecans, just because pecans are my favorite nuts.

Tip: These are really good warm.

Note: As you can probably tell from the picture, I added some chopped peanuts because I only had a handful of pecans since this was a last-minute decision.  The peanuts were great but next time I will use all pecans, just because pecans are my favorite nuts.

CONNIE'S FRESH SPINACH SALAD

1 lb fresh spinach

1 small red onion, sliced into rings
3 hard-boiled eggs, chopped
6 slices bacon, cooked, drained, crumbled

Dressing:
1 small onion, chopped
1 cup olive or canola oil
1/3 cup vinegar
1/3 cup Splenda Granular (or equivalent of your favorite sweetener)
1 tbsp prepared mustard
1 tsp celery seeds
1/2 tsp salt (I would omit)

Remove stems from spinach, wash leaves in lukewarm water and pat dry. Tear into bite-size pieces. Combine the spinach, red onion, chopped eggs, and the crumbled bacon. Toss with the dressing.

To make the dressing, combine all ingredients in a small jar with a tight-fitting lid and shake until combined or whisk all together.

Of course I am not Connie, and I have no idea who she is. However, I have put my suggestions in () and I am adding one more. I like a handful of toasted chopped pecans sprinkled on this salad.

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SWEET POTATO PIE

3 medium to large sweet potatoes
1/2 cup butter
1 1/4 to 1 1/2 cups Splenda granulated
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large eggs, beaten
1 cup low-fat evaporated milk
1 tsp vanilla extract
1 unbaked sugar-free 9-inch pie shell
Sugar-free frozen whipped topping thawed for garnish, if desired

Cook the sweet potatoes covered in water to a boil; reduce the heat and simmer about 45 minutes until tender. 

Heat oven to 350 degrees.

Drain the potatoes and when cool enough, peel, remove blemishes, and mash.  Add the butter, Splenda, cinnamon, nutmeg, eggs, milk, and vanilla.  Using a wooden spoon, beat mixture until smooth.  Pour the mixture into the unbaked pie shell.

Bake pie at 350 degrees for 60 minutes.  If crust begins to get too brown, cover edge with a foil rim.

Note: Cinnamon is a blood sugar regulator so I have more cinnamon in this recipe than you may be used to.

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BANANA CHOCOLATE CHIP MUFFINS

3-4 large bananas, ripe and mashed

3/4 cup Splenda or Stevia granular*
1/4 cup egg substitute or 1 egg
1 1/2 cup white whole-wheat flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted (or coconut oil)
1/4 cup sugar-free chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

* For those who prefer sugar, Splenda measures the same as sugar so use the amount listed.

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CRUSTLESS PUMPKIN PIE

1 can (15-oz) pumpkin

1/3 cup Splenda* Granulated
1 tbsp honey, optional
1 1/2 tsp pumpkin pie spice
2 eggs, lightly beaten
1 tsp vanilla extract
3/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Lightly grease an 8-inch springform pan; set aside.

In a medium mixing bowl combine the pumpkin, Splenda, honey, and pumpkin pie spice. Add the eggs and vanilla extract; beat lightly just until combined. Gradually stir in the milk.

Pour the mixture into the prepared springform pan.

Bake at 350 degrees for 45 to 50 minutes or until the center appears set when gently shaken.  Remove from oven and cool on a wire rack for 1 hour. Cover and chill for at least 2 hours but up to 24 hours before cutting to serve.

To serve, loosen from sides of pan by running a thin metal spatula or knife around the edge; remove sides of pan.

Cut pie into 8 wedges to serve. Top each wedge with a dollop of sugar-free frozen whipped topping, thawed and sprinkled with cinnamon, if desired.

* Splenda measures the same as Stevia or even sugar, if you prefer those.

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APPLE UPSIDE-DOWN CAKE FOR DIABETICS

2 tbsp butter

1/2 cup sugar-free maple-flavored syrup
2 large baking apples
1/4 cup raisins, optional
1/2 cup sifted cake flour
1 cup white whole-wheat flour
3 tsp baking soda
1/2 tsp salt
1/3 cup no-sugar added applesauce
1/3 cup Splenda* granulated (Or Splenda Baking Blend if you can have some sugar)
1 tbsp milk
2 large eggs, well beaten
1 tsp vanilla extract
2/3 cup water

Preheat oven to 350 degrees.

Melt the butter in a 9-inch round cake pan, swirling to coat sides; add the maple-flavored syrup stirring to blend. Allow to cool while you peel, core, and slice the apples. Layer the apples over the maple-butter mixture in the cake pan. Sprinkle the raisins over the apples, if using. Set aside.

Combine the flours, baking soda, and salt in sifter and sift into a small bowl.

In medium mixing bowl or large mixer bowl, cream together the applesauce, Splenda, and milk. Beat in the eggs and vanilla extract. Add the flour mixture in small increments alternately with the 2/3 cup of water, beating after each addition. Gently pour the batter over the apples and raisins in the pan. Gently spread batter to even and level. Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean. Turn out onto serving platter immediately after removing from oven.

* Splenda measures the same as Stevia or even sugar, if you prefer those.

NOTE: I do not use raisins. I substitute chopped pecans for the raisins as that is actually better for a diabetic. Also, I can't stand raisins!

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