Diabetic Candied Yams

candied-yams

Ingredients:

6 medium sweet potatoes or yam, boiled in skin until tender (about 20 – 30 minutes) (note that both potatoes and yams are healthy and safe to eat for diabetics, however yams do have much less sugar)
1/3 c raisins
1 T brown sugar
3 T sugar substitute
2 t cinnamon
1/2 t nutmeg
cloves if desired
1/3 c low-calorie margarine
1 cup cold water

Directions:

Preheat the oven to 350°F.
Cool yams, peel, and slice lengthwise.
Place the yam slices in a covered baking dish.
Sprinkle the raisins over the yams.
In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams.
Dot with margarine and add water.
Cover the baking dish and bake for 30 minutes.
Remove the cover, then bake another 15 – 20 minutes.

Green Bean Casserole

Green Bean Casserole

Ingredients

3 tablespoons olive oil
1 half of medium sweet onion thinly sliced
1 half of medium sweet onion diced
1 c mushrooms, chopped
1 tablespoon onion powder
1 1/4 teaspoons salt, divided
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2/3 cup all-purpose flour, divided
1 cup low-fat milk
4 cups frozen French-cut green beans
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder
1 teaspoon paprika
1/2 teaspoon garlic powder

Directions

Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat.
Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes.
Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper.
Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes.
Sprinkle 1/3 cup flour over the vegetables; stir to coat.
Add milk and bring to a simmer, stirring often.
Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute.
Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish.
Add sliced onion; toss to coat.
Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat.
Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes.
Spread the onion topping over the casserole.
Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Cranberry Apple Crisp

Cranberry-apple-Crisp

Filling:

2 c. peeled and sliced apples
1 1/2 c cranberries
1 c. splenda granulated (or equivalent)

Topping:

1/3 c. flour
1/3 c. chopped nuts
1/4 c margarine (melted)
1/2 c. splenda granulated (or equivalent)
1/4 c. oats

Directions:

Preheat oven to 350F

Combine ingredients for filling and add into an ungreased pie plate

Combine topping except margarine, then gradually add margarine mixing well. Sprinkle over filling.

Bake for 45-55 minutes or until apples are tender.

Serve warm.

Baked Onions

BAKED ONIONS

Ingredients:

Onions – do not peel
Seasoning salt
butter/margarine

Directions:

Put your unpeeled onions on cake pan (sprayed with butter flavored PAM)
Bake 1 hour at 400
Let cool slightly (Until you can touch them)
Cut off the root and press stem and onions should come out whole.
Butter lightly and sprinkle on seasoning salt (or any seasoning you prefer)
Serve warm

Orange Rice

rice

Ingredients:

1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded

Directions:

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt.
Cover, microwave on High for 5 minutes.
Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes.
Do not uncover the bowl.
Allow to set, covered for an additional 10 minutes or until all of the liquids have been absorbed.
Immediately before serving, fluff with a fork, add orange sections and mix gently.

Makes about 6 (100 calories) servings.

Orange Rice

Ingredients:

1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded

Directions:

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt.
Cover, microwave on High for 5 minutes.
Stir in the orange rind.
Turn the bowl 1/4 turn.
Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl.
Allow to set, covered for an additional 10 minutes or until all of the liquids have been absorbed.
Immediately before serving, fluff with a fork, add orange sections and mix gently.

Makes about 6 (100 calories) servings.