Lasagna for Diabetics

Ingredients:

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)

Directions:

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 7 Layer Taco Salad

Taco-Salad

Ingredients:

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

Directions:

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

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.

Diabetic Beef Stew

beef-stew2

Ingredients:

1/2 pound beef. I use regular stew meat from the grocery store with the fat trimmed but you can use whatever you have on hand.
1 large can stewed tomatoes
2 c. frozen/fresh peas
1 c. frozen/fresh green beans
1 c. frozen/fresh corn (be sure you’re able to have corn as it can skyrocket your blood sugar)
1 small onion (I’ve used minced onions in a pinch too)
2 large red potatoes cubed
1 large carrot, semi-thick sliced
1/4 c. Italian seasoning
Water to cover
1 can tomato paste

Directions:

Brown your beef in large soup pot. Drain any excessive fat but keep stock
Add all vegetables and seasoning
Add just enough water to cover
Bring to a boil, then cover and lower heat and simmer 45 minutes stirring occasionally.

Add tomato paste and stir well and allow to simmer another 10-15 minutes to thicken. (I’ve also used cornstarch in water to thicken and in a pinch I’ve used low salt packet of brown gravy, dry, to thicken.

Serve warm

Optional: You can substitute whatever vegetables you like but may need to adjust cook time for some :) If you omit potatoes you can cut the cooking time as well. I’ve also made this recipe in the crock pot and it turns out great.

Garden Vegetable Burgers

Garden Vegetable Burgers

Ingredients:

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

Directions:

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.

Carpaccio of Beef with Asparagus and Tomato Salad

Carpaccio of Beef with Asparagus SaladCarpaccio of Beef is usually a raw beef appetizer, but in this recipe you can cook the beef to your likeness.

1 pound lean beef tenderloin
1/4 t salt
freshly ground pepper
1 pound thin asparagus
10 ounces tomatoes – chopped
1/4 c fresh basil, chopped
10 ounces baby lettuce
freshly ground pepper
3 T red wine vinegar
1 1/2 T olive oil
1 T water
1 t grained Dijon mustard
freshly grated pepper
Anchovy-Caper Dressing
4 ounces fat-free ricotta
1 c non-fat plain yogurt
1/4 c red wine vinegar
2 t capers
2 t anchovy paste
1 shallot, chopped
2 cloves garlic, chopped
1/4 c fresh basil leaves
1/4 c flat leaf parsley
freshly ground pepper

1. Preheat oven to broil
2. Salt and pepper the beef. Broil or grill until done to your desired degree. Set aside for at least 20 minutes.
3. Cook the asparagus in 2 tablespoons water in the microwave. Place in ice water to refresh. Drain and place in bowl. Add the chopped tomato and basil.
4. Make vinaigrette by whisking together the vinegar, oil, water, mustard, and pepper. Set aside.
5. Using a food processor with a metal blade, combine the ricotta, yogurt, vinegar, capers, anchovy paste, shallot, garlic, parsley, basil and pepper until smooth. Refrigerate until ready to serve.
6. Toss the asparagus with 1 tablespoon of the vinaigrette. Toss the tomato and chopped basil with 1 tablespoon of the vinaigrette. Toss the lettuce with the remaining vinaigrette and place in the center between the vegetables.
7. Slice the beef against the grain into paper thin slices. Arrange on the plate and drizzle each serving with 2 tablespoons (30 ml) of the Anchovy-Caper Sauce. Serve immediately.

Broiled Tomatoes Parmesan

broiled parmesan tomatoes

Ingredients:

2 medium ripe tomatoes
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon minced fresh basil
1/4 teaspoon freshly ground pepper
1/2 cup fresh soft bread crumbs
1 tablespoon freshly grated Parmesan cheese

Directions:

Cut tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with non-stick pan spray.

Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.

While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes.

Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.