Following is a simple, easy, and economical menu that is perfect for busy cooks. It is also a meal that diabetics as well as the whole family can enjoy. Turkey and Broccoli Supreme Casserole serves as the entree, Belgian carrots add color and flavor as well as great nutrition. Gelatin Buffet Salad can be made ahead to cut back on kitchen time when the cook is on a busy schedule. And Apple Pecan Cookies will please the youngsters as well as the adults. The cookies can also be made ahead. What a perfect time to get the kids in the kitchen and let them help make the cookies. The turkey casserole is a good way to use leftover turkey or chicken making this meal even more economical.
TURKEY AND BROCCOLI SUPREME
4 cups cubed cooked turkey
1 can (10 3/4 oz) low-fat condensed cream of chicken soup, undiluted
1 pkg (10-oz) frozen broccoli florets, thawed and drained
1 pkg (6.9-oz) chicken-flavored rice mix
1 1/3 cups low-fat milk
1 cup chicken broth
1 cup chopped celery
1 can (8-oz) sliced water chestnuts, drained
3/4 cup mayonnaise
1/2 cup chopped onion
Preheat oven to 325 degrees.
In a large mixing bowl, combine all the ingredients. Mix well. Transfer mixture to a 3-quart casserole dish that has been sprayed with non-stick cooking spray. Cover and bake 1 hour. Uncover; bake 15-20 minutes longer or until rice is tender.
8 servings; Per serving, 268 calories, 32 g carbs, 28 g protein
BELGIAN CARROTS
1 lb carrots, thinly sliced
2 tbsp chopped onion
1/4 cup unsalted butter
1 tsp Splenda
1/4 cup chopped parsley
salt & pepper to taste
Clean carrots and slice thinly. In a small saucepan on medium-high heat, brown onion slightly. Add remaining ingredients, except the parsley, to the onion in saucepan. Cover with a tight fitting lid and cook over low heat for 15 to 20 minutes. Remove from heat and sprinkle with parsley before serving.
GELATIN BUFFET SALAD
2 small boxes or 1 large box flavored sugar-free gelatin
2 cups boiling water
8 ice cubes
20 oz can crushed pineapple in its own juice, drain and save juice
1 pkg Dream Whip topping mix
8-oz cream cheese, softened
1 cup unsweetened pineapple juice
3/4 cup Splenda
3 tbsp flour
3 eggs, beaten
1 tbsp lemon juice
grated low-fat cheddar cheese
For first layer: Add gelatin to boiling water and stir until dissolved. Add ice cubes and pineapple. Mix well and chill until set.
APPLE-PECAN COOKIES
3/4 cup butter, softened
1 cup Splenda, granulated
2 tsps freshly grated lemon peel
2 tsps molasses
2 large eggs
1/2 cup unsweetened applesauce
1/3 cup frozen apple juice concentrate, thawed
1 3/4 cups all-purpose flour
2/3 cup old-fashioned oats
1 tsp baking soda
1 1/2 tsps ground cinnamon
1/8 tsp ground nutmeg
1 cup diced fresh apples
1/2 cup chopped pecans
Preheat oven to 325 degrees. Lightly spray cookie sheets with vegetable cooking spray.
In a large mixing bowl, beat butter, Splenda, lemon peel, and molasses on high speed with an electric mixer for 1 minute. Add eggs, one at a time, beating just until yellow disappears after each addition. Combine applesauce and apple juice concentrate; set aside. In a medium mixing bowl, combine flour, oats, soda, cinnamon, and nutmeg. Gradually add to butter mixture alternately with applesauce mixture, beginning and ending with the flour mixture, beating at low speed until blended after each addition. Stir in apples and pecans. Drop by tablespoonfuls, 1 1/2 inches apart, onto the prepared cookie sheets. Bake 10 to 12 minutes until lightly browned. Cool on wire racks. Store in airtight container.
Note: This recipe is modified from a Splenda cookbook.
Enjoy!
By Free Vegetable Recipes
Do you and/or your family like to start the day with a muffin and a cup of coffee or other favorite drink? This recipe allows you to make and serve healthy but tasty muffins to your family. Bran and whole-wheat flour are high in fiber, carrots put a tasty and moist vegetable in these muffins and the raisins add a fruit. Another good thing about this healthy muffin is that even the diabetics in your family can enjoy one, too. The next time you make muffins give this recipe for Bran Muffins with Carrots and Raisins a try and find out just how tasty a very healthy muffin can be. BRAN MUFFINS WITH CARROTS & RAISINS1 1/4 cups oat bran cereal3/4 tsp whole-wheat flour3/4 cup all-purpose flour1 1/2 tsp baking powder1 1/2 tsp baking soda1/2 tsp salt1/2 tsp ground cinnamon2/3 cup fat-free milk2 large eggs1/4 cup Splenda Brown Sugar Blend2 pkts (1 gram each) NuStevia Sugar Substitute1/3 cup canola oil3/4 cup finely grated carrots3/4 cup raisinsPreheat oven to 375 degrees. Coat 12 muffin cups with nonstick cooking spray; set aside.In a large bowl, whisk together bran cereal, whole-wheat flour, all-purpose flour, the baking powder, baking soda, salt and cinnamon. Make a well in the center of the mixture.In a small bowl, whisk together the milk, eggs, Splenda, Stevia, and oil. Stir in the grated carrots and the raisins. Pour the mixture into the well of the dry ingredients and fold mixtures together until all ingredients are moistened. Divide batter among the prepared muffin cups, using a third cup of batter per cup. Let rest in pan for 5 minutes at room temperature.Bake muffins at 375 degrees for 16 to 18 minutes or until crowned and a wooden toothpick inserted in the center comes out clean. Cool on a wire rack.Variation: Substitute golden raisins for the regular raisins and add 1/4 cup chopped walnuts.Enjoy!
By Free Vegetable Recipes
If it's too hot to cook, you are in the mood for salad, you are trying to eat healthier, or for whatever reason you may be looking for a salad with sustenance, here are some entree salads you need to try. The Turkey Veronique is a special combination of lettuce, deli-sliced turkey breast, and fruit. The Taco Salads takes you to the Southwest for a completely different taste. They are individual salads that are very tasty and easy to make. You could have both salads in the same week and still not feel like you are drowning in salads.TURKEY VERONIQUE SALAD1 cup strawberries1 1/2 cups seedless green grapes2 heads Bibb or Boston lettuce leaves12 oz sliced fully cooked smoked turkey breastRanch salad dressing1/3 cup sliced almondsCut strawberries in half. In a medium bowl, combine the strawberries and the grapes; set aside. Separate lettuce leaves.To make salads, line four salad plates with the lettuce leaves. Arrange turkey over the lettuce leaves. Arrange the strawberries and grapes over the turkey. Pour desired amount of dressing over the salad. Sprinkle with the sliced almonds. QUICK AND EASY FIESTA TACO SALADS6 (6-inch) flour tortillas1 lb ground beef1 can (15-oz) chili beans1 head iceberg lettuce, chopped or shredded1 bunch green onions, chopped2 tomatoes, chopped1 medium pkg tortilla chips, crushed1 cup shredded Monterey Jack cheese (pepper Jack is even better)Salsa, if desiredPreheat oven to 425 degrees. Line 2 baking sheets with foil. Invert 3 6-oz custard cups on each of the baking sheets; place about 3-inches apart. Spray the tortillas with nonstick cooking spray and drape one tortilla over each inverted cup. Bake at 425 until lightly browned and crisp, about 8 minutes. Let stand until cool.Meanwhile, brown the beef in a large skillet over medium heat. Stir meat to crumble. Drain the meat to remove excess fat. Return meat to the skillet and add the chili beans. Simmer mixture, stirring frequently, for about 5 minutes.Invert the tortilla bowls and layer with lettuce, beef mixture, green onions, and tomatoes. Sprinkle with chips and cheese. Add a dollop of salsa, if desired.Enjoy!
By Free Vegetable Recipes
This salad recipe is not only tasty but it also makes a pretty presentation with its Red Delicious apples and snowy cauliflower. The combination of apples, which are a favorite salad fruit and cauliflower, a common vegetable salad ingredient, is delicious. When you add the homemade Poppy Seed Dressing; the recipe follows, you have a great tasting salad. And this salad and dressing are also diabetic friendly. No need to make a regular salad and one for the diabetics. Everyone will love this one. For a special presentation, divide the salad evenly among six salad plates that have been lined with lettuce leaves. Or serve directly from the bowl.CAULIFLOWER-APPLE SALAD WITH POPPY SEED DRESSING2 large, unpeeled Red Delicious apples, thinly sliced1 cup cauliflower florets, in small pieces3/4 cup Poppy Seed Dressing (recipe follows)Lettuce leaves, optionalIn a medium bowl that has a lid, combine the apple slices with the cauliflower. Add the poppy seed dressing and toss lightly to coat evenly.POPPY SEED DRESSING:1 egg3/4 cup Splenda granular1 tbsp instant minced onion1 tsp Dijon mustard1/2 cup Italian salad dressing1/2 tsp poppy seeds1/2 tsp sesame seedsIn a blender container, combine the egg, Splenda, onion, and Dijon mustard; process until mixture is smooth. While the blender is running, gradually pour the Italian salad dressing into the mixture in a thin, steady stream, processing until well blended. Stir in the poppy and sesame seeds. Pour into a jar with a lid and refrigerate until completely chilled.Note: This dressing is also good on fresh fruit salads. If you do not want to use raw egg, you may substitute 1/4 cup of egg substitute.Enjoy!
By Free Vegetable Recipes
If you are looking to cut back on heavier foods and eat more salads, this is a great recipe for you. Do you enjoy salads but they leave you hungry (and wanting to snack!) a couple of hours after your meal? If so, this is a perfect salad recipe for you. It is healthy, much lighter than most meals, yet it contains protein, grain, fruits and nuts which will keep you from having hunger pangs before time for your next meal. Try this Chicken Wild Rice Salad with Dried Fruits and Nuts. It is a salad you will be glad to have in your recipe file.
CHICKEN-WILD RICE SALAD WITH DRIED FRUITS AND PEANUTS
1 pkg (6.2 oz) fast-cooking long-grain and wild rice mix
2 cups chopped, cooked chicken (or turkey)
1 medium apple, unpeeled and chopped
1 medium green bell pepper, chopped
1 medium stalk celery, chopped
1/2 cup dried chopped apricots
1/3 cup dried chopped cherries
2 tbsps soy sauce
2 tbsp tap water
2 tsp granulated sugar substitute such as Splenda
2 tsp cider vinegar
1/3 cup dry roasted peanuts
Cook rice mix as directed on the package, omitting the butter. Spread rice out evenly in a thin sheet on a large cookie sheet. Let stand for 10 minutes to cool. Stir occasionally to ensure even cooling.
In a large mixing bowl, mix chicken, apple, bell pepper, celery, apricots and cherries. In a small mixing bowl, mix together soy sauce, water, sugar substitute, and vinegar until sugar substitute is dissolved.
Add rice and soy sauce mixture to the chicken mixture; toss gently until all is coated. Add peanuts and toss gently.
Enjoy!
By Free Vegetable Recipes
If you are a long term diabetic or are newly diagnosed and you are looking for something different, try these carrot salad recipes. The Tennessee Hills Marinated Carrot Salad has a potpourri of ingredients but they blend together well for some delicious carrots. If you are not diabetic and want to use sugar, just substitute the same amount of sugar for the Splenda granular. The combination of carrots and grapes makes for a very tasty dish. With both of these recipes, keep in mind that a diabetic needs to have a protein with any salad so serve with pork chops, chicken, steak, etc. TENNESSEE HILLS MARINATED CARROT SALAD2 lb carrots, cut into 1-inch pieces1 can tomato soup, undiluted3/4 cup Splenda granular1/2 cup vinegar1 tbsp Worcestershire sauce1/2 cup olive or canola oil1 medium purple onion, sliced and separted into rings1 green bell pepper, cored, seeded and sliced into thin rings1 tsp prepared mustard
Cook carrots in salted water until tender. Drain in a colander. In a 2-qt saucepan, mix together tomato soup, Splenda, vinegar, Worcestershire sauce, oil and mustard. Bring to a boil. Remove from heat. In a mixing bowl or casserole dish with a lid, place the carrots, onions, and bell pepper. Pour sauce over the vegetables. Sprinkle with a little fresh ground pepper, if desired. Toss to coat all vegetables. Refrigerate overnight to marinate well. Serve cold.Yield: 8 to 10 servings.CARROT-GRAPE SALAD24 large seedless green grapes, halved2 cups shredded carrot2 tsp low-calorie mayonnaise1/2 tsp poppy seeds1/4 tsp salt5 lettuce leaves, optionalCombine grapes and carrot in a large bowl, stirring well. Combine mayonnaise, poppy seeds, and salt; add to carrot mixture, stirring well to coat. Cover and refrigerate at least 2 hours. Serve salad on individual lettuce leaves, if desired.Enjoy!
By Free Vegetable Recipes
Are you looking for a salad recipe that is quick, easy, and impressive as well as delicious? If so, you have come to the right place! This Bacon and Egg Layered Salad is perfect for taking to a work luncheon, church pitch-in, family reunion or holiday meal because it serves twelve. It is also perfect for such occasions as it needs to set for at least 8 hours before serving, making it the perfect make-ahead dish. Prepare it in an oblong glass baking dish for a lovely presentation on the serving table.
BACON AND EGG LAYERED SALAD
1 small head of romaine lettuce, torn into bite sized pieces
6 eggs, hard-cooked and sliced
1 cup shredded Swiss cheese
5-oz pkg fresh baby spinach
10-oz pkg frozen sweet peas, thawed and drained
1 small purple onion, thinly sliced into rings
1 lb bacon, cooked, drained, crumbled
1 cup mayonnaise (may use low-fat but not fat-free)
8-oz sour cream
1 tsp Splenda
1 cup shredded Cheddar cheese
Arrange romaine lettuce in a 9 x 13-inch glass baking dish. Layer the following atop the lettuce in the following order: sliced eggs, 1/4 cup Swiss cheese, spinach, 1/4 cup Swiss cheese, peas, 1/4 cup Swiss cheese, onion, the remaining Swiss cheese, and the bacon. Combine the mayonnaise, sour cream and Splenda. Spread mixture over the top of the salad. Seal to the edges of the dish. Sprinkle with Cheddar cheese. Cover and chill for at least 8 hours. To serve, cut the salad into squares.
Yield: 12 servings
Note: This is a great salad for diabetics as it has bacon, eggs, cheeses, and sour cream to add protein.
Enjoy!
By Free Vegetable Recipes
We are all encouraged to get more vegetables into our diets. One of the easy ways to do this is with salads. Here are two different salad ideas and both feature cucumbers, one of the healthy vegetables we can eat without remorse. For those who like a crunchy salad, this Thai salad is perfect with its combination of cucumbers and peanuts. So give these salads a try as you work to improve your diet.
THAI SPICY CUCUMBER PEANUT SALAD
1 1/2 lbs cucumbers
1 1/2 tsp salt
1/2 cup rice vinegar
1/2 cup water
3 tbsp Splenda granular
1/4 tsp crushed red pepper
2 tbsp minced red onion
1 tbsp chopped dry roasted peanuts without salt
Peel cucumbers and half lengthwise, then slice into thin pieces. Add salt and toss well. Place in colander and drain for 1 hour. Spread cucumbers out on several layers of paper towels and cover with paper towels. Let stand 5 minutes, pressing down occasionally. Rinse and pat dry.
Combine vinegar, water, Splenda, and pepper in a small saucepan. Bring to a boil. Reduce heat and cook until reduced to about 1/3 cup. This should take about 10 minutes. Remove from heat and cool. Stir in onion. Combine cucumbers with mixture in a medium bowl. Toss cucumbers well to coat. Sprinkle peanuts over cucumbers.
Yield 4 servings.
CUKES AND ONIONS IN SOUR CREAM
3 large cucumbers, washed, peeled, sliced
1 large yellow onion, sliced and separated into rings
1 lb carton of sour cream
1 tbsp apple cider vinegar
fresh ground black pepper to taste
1 packet Splenda
Place the cucumber slices and onion rings in a large bowl. Toss to mix up. In a small bowl, mix vinegar, pepper, Splenda, and sour cream until well blended. Pour this mixture over the cukes and onions; toss to mix until all the veggies are coated. Cover and refrigerate.
Note: Tiny red tomatoes may be added for extra color and flavor.
Enjoy!
By Free Vegetable Recipes
Coleslaw can add so much to a meal but people often shy away from it because of the fat and calories of the dressing. But coleslaw can be enjoyed by dieters and diabetics when made properly. Don't miss out on this delicious side dish as part of your meals! Below are a couple of recipes for you to try. Lightened Up Homestyle Coleslaw is exactly as the name implies. It is a recipe that has removed some of the reasons for avoiding this delicious side dish without destroying the flavor. It is a perfect "make ahead" dish as it must be refrigerated for several hours or overnight. Ms. Hall's Cabbage Slaw for a Crowd is the perfect dish for large family meals, pitch-in meals at church, the office, etc. If there are a lot of hungry mouths to feed, this is the recipe! This recipe, too, is great for "making ahead" as it needs to refrigerate for several hours before serving. That's one of the great things about slaw. You can make it, refrigerate it, and forget about it until serving time.
LIGHTENED UP HOME-STYLE COLESLAW
8 cups finely shredded cabbage
1/2 cup shredded carrots
1/3 cup reduced-fat mayonnaise
1/3 cup fat-free sour cream
1 tbsp Splenda
2 tsp cider vinegar
1/2 tsp salt
1/4 tsp pepper
In a large bowl, combine the cabbage and carrots. In a small bowl, combine the mayonnaise, sour cream, Splenda, vinegar, salt and pepper. Pour over cabbage mixture and toss to coat. Cover and refrigerate six to eight hours or overnight.
MS HALL'S CABBAGE SLAW FOR A CROWD
1 qt white distilled vinegar
2 tbsp salt
8 tsp celery seed
1/2 cup minced fresh dill weed or 1/4 cup dried
3/4 cup prepared mustard
3 lbs cabbage, shredded (12 cups)
2 lge onions, grated
Heat the vinegar, salt, celery seed, dill, and mustard to boiling. Pour over the cabbage and onions. Stir well. Chill for several hours.
Yield: 12 large servings
Enjoy!
By Free Vegetable Recipes
This casserole recipe combines vegetables, rice, and eggs making it the perfect casserole for many different occasions. When you need a dish to serve and are looking for something different, give this casserole a try. It makes an especially good brunch dish but is also good for a family breakfast, lunch or dinner. This casserole is inexpensive to make yet has grain, vegetables, dairy, and eggs all in this one dish. This is a perfect casserole for the budget minded housewife.
EGG CASSEROLE
1 1/2 cups sliced celery
1 cup chopped green bell pepper
1 medium onion, sliced
1 tbsp no-salt butter
1 tbsp flour
1 tsp salt
1 can (16-oz) low-sodium tomatoes, undrained
1/4 tsp hot sauce
6 hard-boiled eggs, chopped
2 cups hot cooked rice (no seasonings or butter)
vegetable oil cooking spray
1/2 cup shredded low-fat process American cheese
In a 3-quart saucepan, melt butter and saute celery, bell pepper, and onion until they are tender. Add flour and salt, stirring to blend. Stir in tomatoes and hot sauce; bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes or until the mixture is thickened and bubbly, stirring occasionally. Gently stir in the chopped eggs. Spoon rice in bottom of a 2-quart casserole dish that has been sprayed with vegetable oil spray. Pour egg mixture over the rice and bake, uncovered, at 350 degrees for 25 to 30 minutes or until thoroughly heated through. Top with cheese during the last five minutes of baking.
Per 3/4 cup serving: 16 g carbs, 8 g protein making this a good way for diabetics to have rice.
Enjoy!
By Free Vegetable Recipes
