Spaghetti Sauce

spaghetti sauce

1 tsp. olive oil
1 lb. lean ground round
2 (6 oz.) can tomato paste
3 c. water
1/4 tsp. salt (optional)
1 tsp. pepper
2 Tbls. oregano
2 Tbls of garlic powder, OR 1 TBLS garlic salt, OR (preferbly) 2 Tbls minced garlic.
1/2 cup minced onions
1/2 fresh sliced mushrooms
You can also add some fresh (diced) or drained stewed tomatoes if you wish.

Saute onions and mushrooms (and garlic if using minced garlic) in oil until soft. Drain fat and set aside.
Place meat into pan and brown, stirring frequently to make it crumbly.
Drain fat; add rest of ingredients (including onions/garlic).
Simmer 1 hour uncovered, stirring occasionally.

Hawaiian fish

Hawaiian fish dinner

img by David Berkowitz


2 skinned and de-boned fish fillets
1/4 c. pineapple juice
3 TBLS steak sauce
1/4 c. minced onions
1/4 tsp. salt
pepper to taste


Arrange fillets in a baking dish or large bowl.
Combine remaining ingredients and pour over fish.
Allow to marinate for 15-20 minutes.

You can either grill or broil this fish.

Remove fish from marinade but reserve the sauce for basting.

For Grill:

Place fish on grill, baste with half sauce after around 2 minutes, grill for around 5. Turn over, and baste with remaining sauce.
Continue cooking until fish flakes when you fork it.

For Broiling:

Put fish in sprayed broiler pan.
Broil about 4 minutes, brushing with reserved marinade.
Turn over and brush with remaining marinade.
Continue broiling until fish flakes when you fork it.

Lasagna for Diabetics


3/4 c. minced onions
1/2 c. sliced mushrooms
1 tbsp. parsley
1/2 tsp. basil
1 tbsp. oregano
1 c. Mozzarella cheese
2 tbsp. minced garlic
1/2 c. shredded carrots
1/2 frozen spinach (thawed)
3 c. tomatoes
1/4 tsp. dried rosemary
3 tbsp. grated parmesan cheese
1 1/3 c. cottage cheese
8-10 cooked Lasagna noodles (boil according to pacakge)


Saute all veggies except tomatoes and spinach until soft
Add tomatoes and spinach and all the spices and simmer about 15 minutes
Mix the cheeses together in a separate bowl. (reserve 1/4 c. mozzo cheese to sprinkle over the top)
In an 8×12 or 9×12 baking dish layer sauce, noodle, cheese, sauce, noodle, sauce, cheese. After finishing layers, sprinkle the top with the reserved mozzo and bake.

Bake at 375 degrees for 30 minutes

4 servings

Michelle’s Creamy Russian Stroganoff



1/2 pound very lean beef sliced in to strips
1 bag whole grain egg noodles
3 T margarine
1 t. olive oil
1/4 c. onion (minced or diced)
1 c. mushrooms, sliced thick
3 T. whole wheat flour
3/4 c. low fat sour cream (do NOT get no fat, or it wont melt properly)
salt to taste


Add 1 T margarine to skillet turn to low heat and saute onions. Set aside
Saute mushrooms, set aside
Put flour in a bowl and lightly flour beef.
Add 1 T margarine and 1 t. olive oil to skillet and saute beef just until cooked. (4 or 5 minutes)
add onion and sprinkle pepper and stir to combine, saute another 30 seconds or so.

fold in sour cream and mushrooms, heat to just before boiling.

Meanwhile, cook noodles as directed on package.
drain and toss with last of the margarine.

Either serve with sauce over a bed of noodles, or mix together sauce and noodles.
salt to taste

Michelle’s 7 Layer Taco Salad



1/2 pound extra lean ground beef
low-salt multi-grain tortilla chips
Romaine lettuce
3 med. tomatoes
1/2 finely shredded light old cheddar cheese
1 can sliced olives
green onions
1 can refried beans (or make your own)
1/4 c. salsa
peppers – optional


Brown your beef until it’s crumbly. If you didn’t use extra lean beef, drain and rinse the beef with hot water.
Heat refried beans on med-low heat until bubbly, stirring frequently. Add salsa and combine. Return to bubbling and then remove from heat.

Get out 3 plates

Layer 1
crush your chips and top your salad or leave them whole and place a layer on the bottom

Layer 2
Divide the beans evenly onto the 3 plates

Layer 3
Divide the meat evenly

Layer 4
Divide the head of Romaine between the 3 plates

Layer 5
Chop 1 tomato per plate and distribute around the plate

Layer 6
Olives, Peppers, and Onions

Layer 7
Divide cheese between the 3 plates

Serves 3. Top with a bit of sour cream or salsa if you like, or a light salad dressing. I eat mine as is but hubby likes dressing :)

Note: Feel free to omit anything you don’t like and substitute or add any veggie you prefer.

Easy Diabetic Chili


1 pound lean ground beef or turkey
2-4 cups kidney beans (or your favorite bean)
1 med. onion, chopped
1 med. bell pepper, chopped
1 T. minced garlic
3 T chili powder
1 large can stewed tomatoes (I use the kind that has peppers in it, but anything will work)
salt to taste

Brown your ground meat.
Add remaining ingredients.
Cover and simmer for 2 hours stirring every 30 minutes.
If crock-pot is used, high for 3 hours, low for 6 hours.

I serve with cheese sprinkled on top.

Michelle’s Pantry Goulash



2 c. brown or wild rice cooked
1 can cream of mushroom soup
3/4 c. chunky salsa
1/2 c. Mozzarella cheese
1/4 minced onions
1 3-4 inch sausage, sliced or chopped. I’ve used smoked, kielbasa, and garlic. I’ve also used hot dogs in a pinch. Be sure to check your label and there is no high-fructose corn syrup involved. Better yet if you’re able to make your own sausage!


saute onions in margarine until soft (surprisingly, water works too, just changes the flavor a bit) and set aside.

brown the sausage over low heat.

Add rice, soup, salsa, onions and blend. Add a bit of milk if it’s too dry and heat over low heat until hot.

add cheese and stir until melted.

Serve hot.

Serves 4

Note that with the sausage/salsa you shouldn’t need additional salt :)

Note also that it’s even better the next day so I always double the recipe and save some for lunch the next day. Keeps for 3 or 4 days without getting soggy.

This is also a great side dish if you omit the meat.