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.

Molded Vegetable Salad

molded vegetable salad


1 pkg. sugar-free lemon Jello
2 c. boiling water
2 tbsp. lemon juice
2/3 c. cabbage, chopped
2/3 c. green pepper, chopped
2 slices pimiento
Lettuce leaves


Dissolve gelatin in boiling water and stir until completely dissolved.
Add lemon juice, add chopped vegetables and chill.
Slice when firm and serve on lettuce leaves with low-calorie dressing.

It is 20 calories and has large amounts of vitamins A and C.

Garden Vegetable Burgers

Garden Vegetable Burgers


1 lb extra lean ground beef
1/2 cup chopped cilantro
1/4 cup chopped red onion
1/4 cup tiny capers, drained
1/4 cup dijon mustard
2 ripe plum tomatoes, seeded and diced
1/4 cup chopped green bell pepper
2 tbsp dry breadcrumbs
1 egg white
1 tsp caraway seeds
1 tsp pepper


Combine all ingredients in a bowl and gently mix them together with your hands or with a fork.
Divide the mixture into four equal portions, and shape them into 1/2-inch-thick patties.
Place the patties on your prepared grill rack and cook for about 5 minutes on each side or until they reach the desired degree of doneness.

Individual Pizza Pies

individual pizza pie


1 can tomato sauce, (8 oz.)
1 tbsp Worcestershire sauce
1/2 tsp garlic powder
2 drop red pepper sauce, up to 3
1/4 tsp thyme
1/4 tsp oregano, marjoram or basil
5 whole wheat English muffins
12 oz extra lean beef, or lean chicken, or other lean meat topping
4 oz grated mozzarella cheese
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup sliced mushrooms


Combine first 6 ingredients. Mix well.
Brown ground round and drain excess grease.
Cover each English muffin half with a layer of cooked ground round.
Spread with tomato sauce mixture and sprinkle with cheese, onion, green pepper and mushrooms.
Place on ungreased cookie sheet and bake at 425 degrees F. for 5-10 minutes or until cheese melts.

Roasted Pepper Bites for Diabetics

roasted pepper appetizer


2 large red bell peppers, roasted
2 large yellow bell peppers, roasted
2 T white wine vinegar
1 T light olive oil
1/2 c. scallions, chopped
2 T chopped fresh thyme
2 T chopped flat-leaf parsley
1/4 c. chopped and pitted olives
pepper to taste
12 slices of baguette, 2 inches wide
2 large cloves garlic
4 large romaine lettuce leaves


Slice roasted peppers into strips, remove and discard seeds and put into medium mixing bowl.
Whisk together vinegar, olive oil, scallions, thyme, and parsley. Add to bell peppers and toss to coat evenly.
Stir in olives and season with pepper.
Cover, and refrigerate until ready to serve.

Toast both sides of baguette. Rub with the cut side of the garlic.
Arrange lettuce in the center of a large serving platter. Top with bell pepper mixture and surround with toasted baguette slices.
Provide a small spoon to serve the bell pepper strips onto the toast slices.

Rice Salad

rice salad


2 c cold cooked brown rice
1 c cold cooked wild rice
6 oz smoked mussels or smoked scallops
1/2 c diced red bell pepper
1/2 c diced yellow or green bell pepper
1 c diced peeled cucumber
3 T light mayonnaise
3 T light sour cream
1 T chopped fresh dill, or 1 tsp dried dill weed
1 T fresh lemon juice
1/4 tsp freshly ground pepper


Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture.
Serve immediately or chill.
Serve at room temperature.

Bell Pepper Salad

1 medium Sized red bell pepper
1 medium Sized green bell pepper
1 medium Sized yellow bell pepper
1/2 cup Creamy garlic dressing
1/4 tsp Black pepper
2 tsp Capers, rinsed, drained

Preheat broiler. Place bell peppers under broiler and lightly char, turning to grill all sides. Remove from broiler to a paper bag.
Close bag and set aside. When peppers cool, peel, core, seed and cut into strips. Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them. Sprinkle with black pepper. Garnish with capers and serve warm or chilled.