1 piece: 145 calories, 6g fat, 20g carb
For this lovely diabetic birthday cake, I use fat-free yogurt to trim the calories. It’s a comforting dessert for days when it’s warm enough to dine outside. —Lauren Gilmore, Pennington, New Jersey
Ingredients
1/4 cup butter, softened
3/4 cup sugar
3 large eggs, room temperature
2 tablespoons canola oil
2 tablespoons lemon juice
2 teaspoons grated lemon zest
1 teaspoon vanilla extract
2 tablespoons poppy seeds, optional
1-1/2 cups all-purpose flour
2-1/2 teaspoons baking powder
3/4 teaspoon salt
1 cup fat-free vanilla Greek yogurt
Candied lemon slices, optional
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Directions
Preheat oven to 350°. Coat a 9x5-in. loaf pan with cooking spray.
In a large bowl, beat butter and sugar until crumbly. Add eggs, 1 at a time, beating well after each addition. Beat in oil, lemon juice, zest, vanilla, and, if desired, poppy seeds. In another bowl, whisk flour, baking powder, and salt; add to creamed mixture alternately with yogurt, beating after each addition just until combined.
Transfer to prepared pan. Bake 50-60 minutes or until a toothpick inserted in the center comes out clean. Cool in pan 10 minutes before removing to a wire rack to cool completely. If desired, top with candied lemon slices.
CANDIED LEMON SLICES: Bring 3/4 cup sugar and 3/4 cup water to a boil; stir until sugar is dissolved, about 3 minutes. Add 1 thinly sliced lemon and simmer 5-7 minutes or until tender. Drain and cool slices completely on a wire rack.
Nutrition Facts 1 slice: 145 calories, 6g fat (2g saturated fat), 43mg cholesterol, 253mg sodium, 20g carbohydrate (11g sugars, 0 fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
Nutrition Facts
2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 fat, 1-1/2 starch.
These fiber-filled whole grain waffles are tasty any time of day. It’s time to grab your waffle iron and try this simple recipe for a dose of heart-healthy fats, high quality carbs and satisfying protein.
Ingredients
2 cups whole wheat pastry flour
2 tablespoons sugar
3 teaspoons baking powder
1/2 teaspoon salt
2 large eggs, separated, room temperature
1-3/4 cups fat-free milk
1/4 cup canola oil
1/2 cup chopped pecans
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Directions
Preheat waffle maker. Whisk together first 4 ingredients. In another bowl, whisk together egg yolks, milk and oil; add to flour mixture, stirring just until moistened.
In a clean bowl, beat egg whites on medium speed until stiff but not dry. Fold into batter. Cook waffles according to manufacturer’s directions until golden brown, sprinkling batter with pecans after pouring. Freeze option: Cool waffles on wire racks. Freeze between layers of waxed paper in a freezer container. Reheat waffles in a toaster or toaster oven on medium setting.
Nutrition Facts 2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 fat, 1-1/2 starch.
Cheesy Breakfast Egg Rolls
2 reviews Contest Winner Test Kitchen Approved
Total Time Prep: 30 min. Cook: 10 min./batch Makes 12 servings
Whether you have to run out the door in the morning or you take a few minutes to relax at the table, these breakfast egg rolls will hit the spot. The egg and sausage mixture can be made the night before, so in the morning, just roll, fry and go! —Anne Ormond, Dover, New Hampshire
Ingredients
Optional: 1/2 pound bulk pork sausage
1/2 cup shredded sharp cheddar cheese
1/2 cup shredded Monterey Jack cheese
1 tablespoon chopped green onions
4 large eggs
1 tablespoon 2% milk
1 tablespoon butter
12 egg roll wrappers
Cooking spray
Optional: Maple syrup or salsa
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Directions
In a small nonstick skillet, cook sausage over medium heat until no longer pink, 4-6 minutes, breaking it into crumbles; drain. Stir in cheeses and green onions; set aside. Wipe skillet clean.
In a small bowl, whisk eggs, milk, salt and pepper until blended. In the same skillet, heat butter over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Stir in sausage mixture.
Preheat air fryer to 400°. With 1 corner of an egg roll wrapper facing you, place 1/4 cup filling just below center of wrapper. (Cover remaining wrappers with a damp paper towel until ready to use.) Fold bottom corner over filling; moisten remaining wrapper edges with water. Fold side corners toward center over filling. Roll egg roll up tightly, pressing at tip to seal. Repeat.
In batches, arrange egg rolls in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until lightly browned, 3-4 minutes. Turn; spritz with cooking spray. Cook until golden brown and crisp, 3-4 minutes longer. If desired, serve with maple syrup or salsa.
Nutrition Facts 1 egg roll: 209 calories, 10g fat (4g saturated fat), 87mg cholesterol, 438mg sodium, 19g carbohydrate (0 sugars, 1g fiber), 10g protein.
Vegetables and Eggs
1 review Test Kitchen Approved
Total Time Prep/Total Time: 30 min. Makes 4 servings
Low-carb doesn't have to mean skimpy—here's a lighter take on steak and eggs. I love cooking with squash, but feel free to toss in any vegetable combination you like. —Robert Deskin, Plantation, Florid
Ingredients
1 beef skirt steak or flank steak (1 pound)
1 teaspoon Montreal steak seasoning
2 tablespoons butter or coconut oil, divided
1 medium zucchini, halved lengthwise and cut into 1/4-inch slices
1 medium yellow summer squash, halved lengthwise and cut into 1/4-inch slices
1 medium sweet red pepper, chopped
5 ounces fresh baby spinach (about 6 cups)
1/2 teaspoon salt
1/4 teaspoon pepper
4 large eggs
1/4 cup shredded Parmesan cheese
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Directions
Rub steak with seasoning. Grill steak, covered, over medium-high heat or broil 3-4 in. from heat 3-5 minutes on each side, until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let stand 5 minutes.
Meanwhile, in a large nonstick skillet, heat 1 tablespoon butter over medium-high heat. Saute zucchini, squash and red pepper until crisp-tender, 5-7 minutes. Add spinach, salt and pepper; cook and stir until wilted, 2 minutes. Divide among 4 plates; keep warm.
In the same skillet, heat remaining butter. Break eggs, 1 at a time, into pan; reduce heat to low. Cook to desired doneness. Thinly slice steak across the grain; serve over vegetables. Top with egg and cheese.
TEST KITCHEN TIPSThis is a veggie-packed version of steak and eggs. Sirloin steak could be used, too, if you're partial to that cut. Health Tip:Swap canola oil for butter in this recipe and save a few grams of saturated fat per serving.
Nutrition Facts 1 serving: 344 calories, 21g fat (10g saturated fat), 259mg cholesterol, 770mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 33g protein.
Mushroom and Brown Rice Hash with Poached Eggs
Add a Review Test Kitchen Approved
Total Time Prep/Total Time: 30 min. Makes 4 servings
I made my mother's famous roast beef hash healthier by using cremini mushrooms instead of beef and brown rice instead of potatoes. It's ideal for a light main dish. —Lily Julow, Lawrenceville, Georgia
Put carrots in after you stir fry the meal put them in last then the Eggs
Ingredients
2 tablespoons olive oil
1 pound sliced baby portobello mushrooms
1/2 cup chopped sweet onion
1 package (8.8 ounces) ready-to-serve brown rice
1 large carrot, grated
2 green onions, thinly sliced
4 large eggs, cold
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Directions
In a large skillet, heat oil over medium-high heat; saute mushrooms until lightly browned, 5-7 minutes. Add sweet onion; cook 1 minute. Add rice and carrot; cook and stir until vegetables are tender, 4-5 minutes. Stir in green onions, salt, pepper and caraway seeds; heat through.
Meanwhile, place 2-3 in. water in a large saucepan or skillet with high sides. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip each egg into water.
Cook, uncovered, until whites are completely set and yolks begin to thicken but are not hard, 3-5 minutes. Using a slotted spoon, lift eggs out of water. Serve over rice mixture.
TEST KITCHEN TIPSThis is a great recipe to use up leftover rice, quinoa or roasted potatoes. You'll need about 2 cups in place of the package of ready-to-serve rice. White button mushrooms can be used in place of baby portobello mushrooms, but the baby portobellos add a richer, more earthy flavor to the dish. Health Tip:This is a great weeknight dinner or brunch option for anyone following a gluten-free diet.
Nutrition Facts 1 serving: 282 calories, 13g fat (3g saturated fat), 186mg cholesterol, 393mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat
Denver Omelet Salad
1 review Test Kitchen Approved
Total Time Prep/Total Time: 25 min. Makes 4 servings
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Ingredients
8 cups fresh baby spinach
1 cup chopped tomatoes
2 tablespoons olive oil, divided
1-1/2 cups chopped fully cooked ham
1 small onion, chopped
1 small green pepper, chopped
4 large eggs
Salt and pepper to taste
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Directions
Arrange spinach and tomatoes on a platter; set aside. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add ham, onion and green pepper; saute until ham is heated through and vegetables are tender, 5-7 minutes. Spoon over spinach and tomatoes.
In same skillet, heat remaining olive oil over medium heat. Break eggs, 1 at a time, into a small cup, then gently slide into skillet. Immediately reduce heat to low; season with salt and pepper. To prepare sunny-side up eggs, cover pan and cook until whites are completely set and yolks thicken but are not hard. Top salad with fried eggs.
TEST KITCHEN TIPJust about any omelet can be turned into a salad. It's time to get creative. Nutrition Facts 1 serving: 229 calories, 14g fat (3g saturated fat), 217mg cholesterol, 756mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Rosemary Chicken with Spinach & Beans
Total Time Prep/Total Time: 30 min. Makes 4 servings
With two young boys constantly on-the-go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat
Ingredients
1 can (14-1/2 ounces) stewed tomatoes
4 boneless skinless chicken breast halves (6 ounces each)
2 teaspoons dried rosemary, crushed
4 teaspoons olive oil, divided
1 package (6 ounces) fresh baby spinach
2 garlic cloves, minced
1 can (15 ounces) cannellini beans, rinsed and drained
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Directions
Drain tomatoes, reserving juice; coarsely chop tomatoes. Pound chicken with a meat mallet to 1/4-in. thickness. Rub with rosemary, salt and pepper. In a large skillet, heat 2 teaspoons oil over medium heat. Add chicken; cook 5-6 minutes on each side or until no longer pink. Remove and keep warm.
In same pan, heat remaining oil over medium-high heat. Add spinach and garlic; cook and stir 2-3 minutes or until spinach is wilted. Stir in beans, tomatoes and reserved juice; heat through. Serve with chicken.
This Mediterranean-inspired meal includes artichokes, a vegetable that’s extra beneficial for people with diabetes thanks to surprisingly high amount of blood-sugar steadying fiber in each piece. You can also make the dish more robust by adding another heart-healthy Greek staple, olives.
Nutrition Facts
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Total Time Prep: 25 min. Bake: 1 hour Makes 6 servings
I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
Ingredients
3 Japanese eggplants (about 1 pound)
4 plum tomatoes
1 medium sweet yellow pepper
1 medium sweet red pepper
1 medium onion
1 can (14 ounces) water-packed artichoke hearts, drained and quartered
2 tablespoons minced fresh thyme
2 tablespoons capers, drained
2 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon Creole seasoning, divided
1-1/2 pounds boneless skinless chicken breasts, cubed
1 cup white wine or chicken broth
1/4 cup grated Asiago cheese
Hot cooked pasta, optional
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Directions
Preheat oven to 350°. Cut eggplants, tomatoes, peppers and onion into 3/4-in. pieces; transfer to a large bowl. Stir in artichoke hearts, thyme, capers, oil, garlic and 1/2 teaspoon Creole seasoning.
Sprinkle chicken with remaining Creole seasoning. Transfer chicken to a 13x9-in. baking dish coated with cooking spray; spoon vegetable mixture over top. Drizzle wine over vegetables.
Bake, covered, 30 minutes. Uncover; bake until chicken is no longer pink and vegetables are tender, 30-45 minutes longer. Sprinkle with cheese. If desired, serve with pasta.
Nutrition Facts 1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Summer Avocado Salad
Total Time Prep/Total Time: 30 min. Makes 2 servings
Garden-fresh veggies and a sprinkling of feta cheese make this cucumber, tomato and avocado salad a healthy summer standout! —Deborah Williams, Peoria, Arizona
Ingredients
1/2 cup chopped seeded peeled cucumber
1/3 cup chopped sweet yellow pepper
6 cherry tomatoes, seeded and quartered
2 tablespoons finely chopped sweet onion
1 tablespoon minced fresh basil or 1 teaspoon dried basil
1-1/2 teaspoons lemon juice
1-1/2 teaspoons olive oil
Dash garlic powder
1 medium ripe avocado, peeled and chopped
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Directions
In a small bowl, combine the first 8 ingredients; cover and refrigerate 15-20 minutes. Add avocado; toss gently. Sprinkle with feta. Serve immediately.
Nutrition Facts 1 cup: 186 calories, 15g fat (3g saturated fat), 4mg cholesterol, 77mg sodium, 12g carbohydrate (4g sugars, 6g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
Garden Green Beans & Potatoes
Total Time Prep: 10 min. Cook: 6 hours Makes 16 servings
Fresh green beans paired with red potatoes make for an easy and filling side dish. To make it even better, add crumbled bacon! —Kelly Zinn, Cicero, Indiana
Ingredients
2 pounds fresh green beans, trimmed
1-1/2 pounds red potatoes, quartered
1 medium onion, chopped
1/2 cup beef broth
1 teaspoon dried thyme
1/4 cup butter, softened
1 tablespoon lemon juice
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Directions
In a 6-qt. slow cooker, combine the first 7 ingredients. Cook, covered, on low until beans are tender, 6-8 hours. Stir in butter and lemon juice. Remove with a slotted spoon.
Nutrition Facts 3/4 cup: 77 calories, 3g fat (2g saturated fat), 8mg cholesterol, 278mg sodium, 12g carbohydrate (2g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
Zucchini Panzanella Salad
Total Time Prep: 20 min. Bake: 40 min. Makes 14 cups
I learned how to make panzanella from my friend's grandmother. Once I discovered how to make the perfect vinaigrette, it became a dish I crave during the summer. It's also a great way to use day-old bread and your garden's bounty of zucchini. —Felicity Wolf, Kansas City, Missouri
Ingredients
3 medium zucchini, cut into 1/4-in. slices
1/4 cup olive oil, divided
1 French bread baguette (10-1/2 ounces), cubed
1-1/2 cups heirloom mini or cherry tomatoes, halved
1 medium green pepper, coarsely chopped
1/2 medium red onion, thinly sliced
1/4 cup balsamic vinegar
1 teaspoon jarred roasted minced garlic
1 teaspoon Italian seasoning
1/2 teaspoon crushed red pepper flakes
1 teaspoon kosher salt
1/2 teaspoon coarsely ground pepper
1-1/2 cups fresh mozzarella cheese pearls
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Directions
Place zucchini in a 15x10x1-in. baking pan. Toss with 1 tablespoon olive oil. Bake, uncovered, at 400° until tender and lightly browned, 25-30 minutes, stirring halfway. Remove from the oven and cool.
Meanwhile, in a large bowl, toss bread cubes with 1 tablespoon olive oil. Transfer to a baking sheet. Bake at 400° until lightly browned, 12-14 minutes, stirring occasionally.
Place the cooled zucchini, toasted bread, tomatoes, green pepper and red onion in a large bowl. In a small bowl, whisk together vinegar, garlic, seasonings and remaining oil. Drizzle over salad; toss gently to combine. Add the mozzarella and stir to combine. Serve immediately.
TEST KITCHEN TIPSIf the raw onion is too pungent for you, roast it with the zucchini. Use 1/3 cup prepared balsamic vinaigrette if you're short on time.
Nutrition Facts 1 cup: 152 calories, 8g fat (3g saturated fat), 13mg cholesterol, 301mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
Garlicky Chicken Dinner
Total Time Prep: 25 min. Bake: 45 min. Makes 8 servings
Flavorful bone-in chicken is enhanced by herbs, lemon and hearty vegetables in this savory meal-in-one entree. —Shannon Norris, Cudahy, Wisconsin
Ingredients
1-1/4 pounds small red potatoes, quartered
4 medium carrots, cut into 1/2-inch slices
1 medium red onion, cut into thin wedges
1 tablespoon olive oil
6 garlic cloves, minced
2 teaspoons minced fresh thyme, divided
1 teaspoon paprika
4 chicken drumsticks
4 bone-in chicken thighs
1 small lemon, sliced
1 package (5 ounces) fresh spinach
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Directions
Preheat oven to 425°. In a large bowl, combine potatoes, carrots, onion, oil, garlic, 1 teaspoon thyme, 3/4 teaspoon salt and 1/2 teaspoon pepper; toss to coat. Transfer to a 15x10x1-in. baking pan coated with cooking spray.
In a small bowl, mix paprika and the remaining thyme, salt and pepper. Sprinkle chicken with paprika mixture; arrange over vegetables. Top with lemon slices. Roast until a thermometer inserted in chicken reads 170°-175° and vegetables are just tender, 35-40 minutes.
Remove chicken to a serving platter; keep warm. Top vegetables with spinach. Roast until vegetables are tender and spinach is wilted, 8-10 minutes longer. Stir vegetables to combine; serve with chicken.
Nutrition Facts 1 piece chicken with 1 cup vegetables: 264 calories, 12g fat (3g saturated fat), 64mg cholesterol, 548mg sodium, 18g carbohydrate (3g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 3 medium-fat meat, 1 starch, 1 vegetable, 1/2 fat.
Cranberry Ambrosia Salad
Total Time Prep: 20 min. + chilling Makes 9 servings
My paternal grandmother used to make this for Christmas dinner. I'm not sure how many batches she made since there were nearly 50 aunts, uncles, and cousins in our family. I still make the recipe in memory of her, and it's still as good as I remember. —Janet Hurley, Shell Rock, Iowa
We are going to take out the sugar to bring down the carbs and sweets of this recipe
You can make it both ways just be sure to give those with diabetic concerns the one w/o sugar.
Ingredients
1 pound fresh or frozen cranberries
1 can (20 ounces) crushed pineapple, drained
1 cup sugar
2 cups miniature marshmallows
1 cup heavy whipping cream, whipped
1/2 cup chopped pecans
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Directions
In a food processor, cover and process cranberries until coarsely chopped. Transfer to a large bowl; stir in pineapple and sugar. Cover and refrigerate overnight.
Just before serving, fold in marshmallows, whipped cream and pecans. If desired, top with additional chopped pecans.
Nutrition Facts 3/4 cup: 331 calories, 15g fat (7g saturated fat), 36mg cholesterol, 17mg sodium, 52g carbohydrate (43g sugars, 3g fiber), 2g protein.
Orange Pomegranate Salad with Honey
Total Time Prep/Total Time: 15 min. Makes 6 servings
I discovered this fragrant salad in a cooking class. If you can, try to find orange flower water (also called orange blossom water), which perks up the orange segments. But orange juice adds a nice zip, too! —Carol Richardson Marty, Lynwood, Washington
Ingredients
5 medium oranges or 10 clementines
1/2 cup pomegranate seeds
2 tablespoons honey
1 to 2 teaspoons orange flower water or orange juice
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Directions
Cut a thin slice from the top and bottom of each orange; stand orange upright on a cutting board. With a knife, remove the peel and outer membrane from oranges. Cut crosswise into 1/2-in. slices.
Arrange orange slices on a serving platter; sprinkle with pomegranate seeds. In a small bowl, mix honey and orange flower water; drizzle over fruit.
Nutrition Facts 2/3 cup: 62 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fruit.
Makeover Fruit Pizza
Total Time Prep: 25 min. + chilling Bake: 10 min. + cooling Makes 16 servings
There’s nothing better than a guilt-free dessert, especially when it’s topped with refreshing and colorful fruit. We skimmed the calories and fat from a traditional fruit pizza to create one with about half the calories, fat and cholesterol. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Ingredients
1 cup all-purpose flour
1/4 cup confectioners' sugar
1/2 cup cold butter, cubed
glaze:
5 teaspoons cornstarch
1-1/4 cups unsweetened pineapple juice
1 teaspoon lemon juice
toppings:
1 package (8 ounces) reduced-fat cream cheese
1/3 cup sugar
1 teaspoon vanilla extract
2 cups halved fresh strawberries
1 cup fresh blueberries
1 can (11 ounces) mandarin oranges, drained
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Directions
Preheat oven to 350°. In a large bowl, mix flour and confectioners' sugar; cut in butter until crumbly. Press onto an ungreased 12-in. pizza pan. Bake until very lightly browned, 10-12 minutes. Cool completely on a wire rack.
In a small saucepan, mix glaze ingredients until smooth; bring to a boil. Cook and stir until thickened, about 2 minutes. Cool slightly.
In a bowl, beat cream cheese, sugar and vanilla until smooth. Spread over crust. Top with berries and mandarin oranges. Drizzle with glaze. Refrigerate until cold.
Nutrition Facts 1 slice: 170 calories, 9g fat (6g saturated fat), 25mg cholesterol, 120mg sodium, 20g carbohydrate (13g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1/2 fruit.
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