ROLLED ITALIAN MEATLOAF

1 1/4 lb extra-lean (at least 90% lean) ground beef

3/4 lb bulk Italian sausage

1 large egg

1 can (8-oz) pizza sauce

1/4 cup Italian-style bread crumbs

1/4 tsp black pepper

8-oz shredded Italian cheese blend

2 cups loosely packed fresh baby spinach leaves

Preheat oven to 350 degrees.

In a large bowl, mix the meats with the egg, 1/2 cup of the pizza sauce, bread crumbs, and pepper; combine well.

On a sheet of foil, pat the meat mixture into a 12 x 8-inch rectangle. Sprinkle evenly with the cheese, gently pressing into the meat. Top cheese with the spinach.

Starting at a short end, roll up tightly, using the foil to get started; tuck in spinach leaves as you go. Seal the ends and place seam side down in an ungreased 12 x 8-inch (2-quart) baking dish.

Bake for 1 hour. Spread the remaining pizza sauce over the top of the roll. Bake another 15 minutes or until a meat thermometer inserted in the meat reads 160 degrees.

Let roll stand 10 minutes before slicing to serve. Cut into 8 slices.

Note: Be sure you roll tightly!

from diabeticenjoyingfood.blogspot.ca

CELEBRATION GREEN SALAD WITH FRUIT

1 bag (10-oz) torn mixed salad greens

1 can (11-oz) mandarin orange segments, drained, rinsed, drained

1/2 cup thinly sliced red onions

1 cup coarsely chopped toasted walnuts

1 pkg (4-oz) crumbled Feta cheese

your favorite sugar-free or low-sugar dressing

In a large salad bowl toss the greens with the oranges, onions, walnuts, and cheese; add dressing and mix lightly.

Yield: 6 servings

Note: I prefer a raspberry vinaigrette dressing but that is just my opinion.

from diabeticenjoyingfood.blogspot.ca

QUICK AND EASY HAMBURGER SOUP

1 lb lean ground beef

1/4 cup chopped onion

1 clove garlic, minced

1 1/2 cups diced potatoes

1 cup sliced celery

1 pkg (1lb) frozen mixed vegetables

3 cups water

2 cans (10.5-oz each) condensed beef broth

1 can (14.5-oz) diced tomatoes, do not drain

1 tbsp Worcestershire sauce

In a large saucepan or Dutch oven, cook beef, onion and garlic, over medium-high heat until beef is cooked through; drain in a colander and rinse with hot water. Wipe out pan with a paper towel to get any remaining fat. Return beef mixture to the pan.

Stir the potatoes, celery, mixed vegetables, water, broth, tomatoes, and Worcestershire sauce into the beef mixture. Allow mixture to come to a boil then lower heat and simmer for 20 minutes or until vegetables are tender. Stir occasionally during the cooking process.

Ladle into serving bowls to serve and serve with a whole-grain crusty bread or whole-grain crackers, if desired.

Note: Use the condensed beef broth (sold with the soups) rather than ready-to-use beef broth for a stronger beef flavor.

Note: This is a recipe I got from Pillsbury years ago.

from diabeticenjoyingfood.blogspot.ca

TERIYAKI BEEF AND PINEAPPLE LETTUCE WRAPS

1 lb lean ground beef

1/4 tsp salt

1/8 tsp black pepper

1 can (8-oz) pineapple tidbits in their own juice, drained, reserving liquid

2 tbsp teriyaki baste and glaze sauce

1 tbsp cornstarch

2 green onions, sliced

1/4 cup diced red bell pepper

5 large leaves Bibb (or Romaine) lettuce

In a 10-inch skillet, cook the beef over medium-high heat, stirring occasionally, until thoroughly cooked; drain. Stir in the salt and pepper.

In a small bowl, mixed 1/2 the reserved pineapple juice with enough water to make up for the other half of the juice; stir in the sauce and cornstarch. Stir the mixture into the cooked ground beef; cook and stir until thick and bubbly.

Stir the pineapple, onions, and bell pepper into the mixture; cook 1 to 2 minutes, stirring occasionally, until heated through.

Spoon approximately 1/2 cup of the mixture into each lettuce leaf, roll up to serve.

Note: There is a small amount of sugar in the sauce and natural sugar in the pineapple and juice but the protein in the beef and the lettuce instead of bread makes this an okay meal for most diabetics.

from diabeticenjoyingfood.blogspot.ca

ORANGE SPICED CARROTS

2 1/2 cups sliced carrots

1/2 tbsp Splenda Brown Sugar Blend

1 1/2 tsp cornstarch

1/2 cup orange juice

1/8 heaping tsp ground ginger

1/8 tsp ground nutmeg

pinch ground cinnamon

Finely chopped fresh parsley for garnish, optional

Place carrots in a saucepan and add enough water to make 1-inch; bring to a boil. Reduce heat and simmer 7 to 9 minutes until carrots are crisp tender. Drain carrots and set aside; keep warm.

In the same pan you cooked the carrots in, combine the Splenda, cornstarch, orange juice, ginger, nutmeg, and cinnamon; stir until smooth. Bring to a boil and boil while stirring for 1 minute.

Return carrots to the pan and cook, stirring, over low heat until heated through.

Sprinkle with parsley if desired before serving.

Yield: 4 to 5 servings.

Note: I got this recipe from TOH several years ago.

from diabeticenjoyingfood.blogspot.ca

BROCCOLI DIP

1 cup fat-free sour cream

1 cup plain Greek yogurt

1 cup light mayonnaise

1 packet dry vegetable soup and recipe mix

1 can (8-oz) water chestnuts, drained and chopped

1 cup finely chopped fresh broccoli

In a medium bowl, blend the sour cream, yogurt, and mayonnaise; stir in the soup mix. Add the chopped water chestnuts and broccoli, stirring to combine well.

Cover dip and refrigerate at least two hours for the flavors to blend.

May be serve with fresh vegetables or an assortment of whole-grain crackers.

Note: This is a stock photo.

from diabeticenjoyingfood.blogspot.ca

SMOKY PAN-GRILLED PORK CHOPS

1 tsp ground cumin

1 tbsp brown sugar

1/2 tsp hot smoked paprika

1/4 tsp salt

1/4 tsp freshly ground black pepper

4 (1 lb total) boneless center-cut pork chops

Nonstick cooking oil spray

Make a seasoning rub by combining the cumin, brown sugar, paprika, salt, and pepper; rub evenly over chops.

Heat a grill pan over medium-high heat; coat with cooking spray.

Add the pork chops to the grill pan; cook 5 to 6 minutes per side or until cooked through.

Yield: 4 servings

Per serving: 224 calories, 4.3 g carbs, 24.8 g protein, 201 mg sodium

Note: This is a recipe I got a few years ago from Cooking Light magazine.

from diabeticenjoyingfood.blogspot.ca