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.

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.

Barbecue Sauce

bbq sauce


1 (8 oz.) can tomato sauce
2 c. water
1 sm. white onion, minced
1/4 clove garlic, minced (optional)
1/4 c. wine vinegar (cider vinegar works too)
1/4 c. Worcestershire sauce
1 tsp. salt (to taste)
2 tsp. paprika
2 tsp. chili powder
1 tsp. pepper


Combine all ingredients in saucepan
Bring to full boil.
Simmer 20 minutes.



1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper


Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Pork Goulash

Pork Goulash

1 tablespoon olive oil
12 ounces pork tenderloin
2 medium onions
2 large garlic cloves
2 tablespoons flour
2 tablespoons hot paprika
1 teaspoon caraway seeds
1 cup white wine
2 tablespoons tomato paste
1 medium green bell pepper
1 medium thin-skinned potato
2 large plum tomatoes
6 cups canned chicken broth
salt (optional) and freshly ground pepper to taste
4 ounces dried wide yolk-free egg noodles (or whole grain pasta)
1/4 cup fat-free sour cream for garnish (optional)


1. In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Transfer pork to a dish and set aside. Add onions and garlic to pot and sauté over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.

2. Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.

3. Meanwhile cook noodles according to package directions until al dente. Drain and divide between 4 shallow soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream.