Green Bean Casserole

Green Bean Casserole


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


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.

Homemade Diabetic BBQ Sauce

bbq sauce


1 sm. white onion
1 (8 oz.) can tomato sauce
2 c. water
1/4 c. Worcestershire sauce
1 tsp. salt (optional)
1 Tblsp. garlic powder
1 tsp. pepper
1/2 tsp. cinnamon
Honey to taste


In medium saucepan mince the onion and add the tomato sauce and Worcestershire sauce and blend well.
Add the remainder of the ingredients and bring to full boil.
Simmer on low heat for 15 minutes.
Refrigerate for 1 hour.

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

Baked Onions



Onions – do not peel
Seasoning salt


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

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