Low Fat Diabetic Buffalo Wings

diabetic buffalo wings


1 1/2 tbsp hot sauce
1 pinch cayenne
1/4 tsp paprika
1/2 lb chicken tenders
Celery sticks


1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tbsp crumbled blue cheese


Preheat the oven to 375 degrees.
In a shallow bowl, combine the hot sauce, cayenne, and paprika.
Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.

Teriyaki Chicken Kabobs



1 pound boneless skinless chicken breasts, cut into 1-inch cubes
3/4 cup Teriyaki Marinade With Pineapple Juice, divided
2 zucchini, cut in 1/2-inch cubes
1 red or green bell pepper, cut into 1-inch pieces
1 (8 ounce) can pineapple slices, drained and cut into 1-inch pieces


Place chicken in large resealable plastic bag or glass dish.
Add 1/2 cup of the marinade; turn to coat well.
Reserve remaining marinade for brushing.
Refrigerate 30 minutes or longer for extra flavor.
Remove chicken from marinade.
Discard any remaining marinade.
Alternately thread chicken, vegetables and pineapple onto 8 skewers.
Grill kabobs over medium heat 10 to 15 minutes or until chicken is cooked through and vegetables are tender, turning occasionally and brushing with reserved marinade.

Hot Open Faced Beef Sandwhich

Open Faced Beef Sandwhich


1 tbsp. bouillon liquid
1 lb. lean ground beef
1 c. chopped green pepper
1 c. chopped onion
1 c. diet ketchup (click here for Homemade diet ketchup recipe)
2 tbsp. prepared mustard
Artificial sweetener to equal 1 tsp. sugar
1 tbsp. vinegar
Toasted bread


Brown beef in bouillon. Meanwhile, prepare the vegetable mixture. Combine remaining ingredients. May prepare ahead to allow seasonings to blend. Add vegetable mixture to beef. Turn heat on low and simmer covered for 30 minutes. Toast bread and spoon mixture over.

Halloween Pumpkin Smoothie



1 can pumpkin puree (or use the homemade recipe below and make it fresh)
1 c skim milk
1 med banana
1 t honey or sweetener
1/8 t. cinnamon
1 pinch nutmeg


Put all ingredients into blender and whirl until smooth. You can add more milk a tablespoon at a time to reach desired consistency.

Homemade pumpkin puree

Preheat oven to 325 degrees.
Cut the pumpkin in half, stem to base.
Remove seeds and pulp (you can roast seeds if you like)
Cover each half with foil.
Bake in the preheated oven, foil side up, 1 hour, or until tender.
Scrape pumpkin meat from shell halves and puree in a blender or food processor.
Strain to remove any remaining stringy pieces.
Store frozen in freezer bags.

Warm Tuna Panini for Diabetics

tuna panini


1 can Light tuna in water, drained
1 medium chopped tomato
1/4 c. cottage cheese
1 small red onion, minced
1 R. sliced or chopped black olives
1 t. lemon juice
pepper to taste
8 slices whole wheat bread
2 t. canola, olive, or sunflower oil


Have four heavy cans and a medium skillet (not nonstick) ready by the stove.

Put tuna in a medium bowl and flake apart.
Add tomato, cheese, onion, olives, lemon juice and pepper. Stir to combine.
Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.

Heat half of the oil in a large nonstick skillet over medium heat.

Place 2 panini’s in the pan.

Place the medium skillet on top of the panini, then weigh it down with the cans.

Cook the panini until golden on one side, about 2 minutes.

Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more.

Repeat with another 1 t. oil and the remaining sandwiches.

Fast and delicious with lots of protein!

Fried Chicken With Creamy Gravy

chicken with gravy


cooking spray, non-fat
4 boneless and skinless chicken breasts
2 egg whites, slightly beaten
2 c crushed cornflakes
salt and pepper

4 T wheat flour
1 c chicken broth, fat-free
1/2 c evaporated skim milk
1 c skim milk
2 tsp Molly McButter
salt and pepper, to taste


Spray your skillet with the non fat cooking spray. Rinse chicken, then pound each chicken breast until thin, then dip in egg whites and roll in cornflakes. Place chicken in skillet and brown slowly, over low heat to keep from burning. Remove from skillet when thoroughly cooked and sprinkle with salt and pepper, if desired. Add flour to skillet and brown over medium heat, stirring occasionally. When flour is browned remove from heat.

In medium bowl, combine chicken broth, evaporated skim milk, regular skim milk, and butter. Using a whisk, add to flour in skillet while still removed from heat. Return skillet to medium heat and continue to stir until gravy thickens. Add salt and pepper to taste.

Chuckwagon Cheese Burgers

cooking spray, non-fat
1 lb extra lean ground beef
2 tbsp dry onion soup mix
1/8 tsp liquid smoke flavoring
1/2 cup grated cheese, fat-free
2 tbsp egg substitute or, 1 small egg
2 tbsp cream of mushroom soup, fat-free
black pepper


Spray skillet with cooking spray.
Combine beef, onion soup mix, liquid smoke, cheese, egg, mushroom soup, and black pepper (as desired), in medium bowl and mix thoroughly.
Form meat mixture into six patties.
In skillet on low heat, brown patties on one side.
Turn gently and brown on the other side.