Pork Roast with Parsley, Sage, Rosemary and Thyme (trace Carbohydrates per serving)

Rub Ingredients:

·        2 tablespoons chopped fresh parsley

·        2 tablespoons chopped fresh sage

·        2 tablespoons chopped fresh rosemary

·        2 tablespoons chopped fresh thyme

·        2 tablespoons minced garlic

·        1 teaspoon sea salt (optional)

·        2 teaspoons freshly ground black pepper

·        1 tablespoon extra virgin olive oil

Pork Roast Ingredients:

·        approximately an 8 pound bone-in Boston butt

Preparation:

1. Process all rub ingredients in a food processor until the mixture forms a paste, scraping down the sides as needed.
2. Rub entire recipe on pork roast.  Refrigerate roast uncovered up to two days to allow the rub/paste to form a crust.
3. Preheat oven to 350 degrees Fahrenheit.  Place roast on rack in large roasting pan.  Insert an oven-safe meat thermometer into thickest part of roast.  Do not let thermometer come in contact with the bone or the bottom of the roasting pan.
4. Roast meat uncovered until the thermometer registers 155 degrees Fahrenheit, which will be approximately 4 to 6 hours according to the actual size of your roast.  (A general estimate is 45 minutes per pound.)  
5. Remove roast from oven, cover (with lid or loosely tented tin foil) and allow to sit for 30 minutes before slicing.

Numbers you need to know:

This recipe yields approximately 28 four-ounce servings.  (Subtracting

the one-pound bone weight leaves us with 7 pounds or 28 servings.) 

Each serving has the following:  207 Calories; 11g Fat (4g Saturated);

25g Protein; trace Carbohydrate; trace Dietary Fiber; 88mg

Cholesterol;158mg Sodium (91mg, if sea salt is omitted).

Nita's notes:

Yes, this takes a bit of time to cook; but, it's an easy prep and yields

lots of meals.  It only takes about 10 minutes to make the rub/paste;

then the rest is refrigerating and roasting time. 

Suggestion:  let the roast become crusty in the fridge over a Thursday

and/or Friday night and then roast it on Saturday while you're doing

whatever you do at home.  The meat thermometer will let you know

when it's done. 

I love my digital meat thermometer.  It has a remote control with read-

out that sits on the counter.  The thermometer is attached by a wire to

the remote and you can set the target temperature (155 degrees

Fahrenheit in this case) before you put the toast in the oven.  The

remote control beeps when it reaches the preset temp.

This gives you GREAT sandwich options.  I like to place a four-ounce

slice on one half of a six-inch tortilla that's been spread with brown

mustard.  Then fold over the tortilla to cover the roasted meat.  Preheat

oven to 450 degrees Fahrenheit.  Toast the sandwich six minutes on

each side.  Yummy-yummy-yummy!

Hope you enjoy this easy many-meal recipe!  And, as always, make

healthy choices for a happier life.

Nita

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Bag Designer at MyDiabeticBag.com

peacockproducts@bellsouth.net

229-928-2055





  

Stuffed Chicken Breasts (3g Carb per serving)

I know you will love this recipe.  It looks and sounds harder than it is and the ‘oohs’ and ‘aahs’ you receive will be music to your ears.   It’s a level of yumminess that’s hard to beat and lends a special occasion elegance to any dinner.  The tantalizing smell of lemon, basil and thyme through your house is so delectable your nose will be twitching in anticipation.

Chicken and Stuffin’ Ingredients:

• 5 (8-ounce) skinless, boneless chicken breast fillets
• 1/2 cup shredded Swiss cheese
• 2 tablespoons cottage cheese
• 2 tablespoons cold  Brummel & Brown® Vegetable Oil and Yogurt Spread (or your favorite butter substitute)
• 2 tablespoons lemon juice
• 1/2 cup chopped mushrooms
• 1/4 cup chopped onion
• Olive oil cooking spray
• 2 tablespoons fresh thyme, chopped (or 2 teaspoons dried)
• 2 tablespoons fresh basil, chopped ( or 2 teaspoons dried)
• 2 teaspoons fresh garlic, minced
• 1/4 teaspoon freshly-ground black pepper
• 2 teaspoons extra virgin olive oil
• 2 teaspoons Brummel & Brown® Vegetable Oil and Yogurt Spread (or your favorite butter substitute)

Basting Liquid Ingredients:

• 1 teaspoon extra virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon sea salt
• 1/2 teaspoon freshly-ground black pepper

Preparation:

1) Partially defrost chicken breasts—this will make it easier to halve them smoothly.  Lay each breast flat on cutting board.  Cut each in half so that the two pieces are approximately equal in size (making a 4-ounce serving size).  Allow the chicken to finish thawing. 
2) While chicken finishes thawing, chop veggies in a food processor.  Spray a small skillet with olive oil spray.  Heat over medium-high heat for a couple of minutes. Add the chopped veggies and sauté until onions are nicely browned and mushrooms are limp, approximately 5-7 minutes.  Set aside.
3) Place each breast fillet half between 2 sheets of plastic wrap.  Pound thin with the flat side of meat mallet or with a rolling pin.  Take care not to tear chicken.  Set aside.
4) Gently combine the following ‘stuffin’ ingredients in a small-to-medium sized bowl with a fork:  cheeses, 2 tablespoons (cold) Brummel & Brown®, 2 tablespoons lemon juice, sautéed vegetables, thyme, basil, garlic and 1/4 teaspoon freshly-ground black pepper.
5) Spread each flattened breast half with 2 tablespoons of cheese-veggie-herb mixture.  Fold chicken breast over (like a taco) so that the cheese-veggie-herb mixture is in the center.
6) Place 2 teaspoons Brummel & Brown® and 2 teaspoons olive oil in a large skillet (or on a stovetop grillpan) sprayed well with olive oil spray.  Heat skillet/grillpan to medium or medium-high and allow Brummel & Brown® to melt.  Swirl or brush the Brummel & Brown®-oil mixture to coat cooking surface evenly.  Allow coated skillet/grillpan to heat a couple of minutes before proceeding.
7) Add folded chicken breasts to skillet/grillpan and cook 5-6 minutes, until nicely browned.  Combine basting liquid.  While breasts are cooking, brush topside of chicken with basting liquid.  When grilling side is nicely browned, flip breasts over and continue to cook 5-6 minutes more.  (Again, while chicken cooks, brush topside with basting liquid.)  When grilling side is nicely browned, remove to serving platter.  Let stand 10 minutes before serving.
8) Excellent with quinoa salad and lemon-poached green beans.

Numbers you need to know:

This recipe yields 10 servings, 1 stuffed fillet per serving (don’t worry, these make great reheaters for a worknight supper).  Each serving has:  182 Calories; 6g Fat, 29g Protein; 3g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 172mg Sodium.

Nita’s notes:

If you can find 4-ounce breast fillets, good for you!  You won’t have to go through preparation step 1.  But, around here, all we can seem to get are the Dolly Parton-sized huge-mongous 8-ounce breast fillets.  (How do those chickens walk?!  They must fall over a lot….)  Thus the reason for cutting them in half.  4 ounces of most meat is the standard serving size.  Just remember the serving size should approximate the size of a deck of cards in length, width and height.  (Tiny data tidbit about diabetic eating.  File it away for future reference.)

Please, please, PLEASE do try this recipe!  It is ‘oh, good golly Miss Molly’, ‘slap your mama’ fantastic.  It’s a hit with my y’unguns (nieces and nephews) and adults, alike.  It’s fast becoming one of my most-requested recipes.  I love to make it when I want something fairly easy that’s sure to impress.

To reheat leftovers, do one or two pieces at a time for the best and juiciest results.  Place chicken in a small bowl, cover dish with a damp paper towel.  Microwave on high for 1 minute.  T’ain’t nothin’ better t’eat in my book.  Hubby and I had these chicken leftovers (with barley and broccoli) for dinner last night.  Where were y’all?!  We missed having you here.

Great flavors and good vibes from my home to yours.  Remember, make healthier, tastier choices for a happier life!


Nita

Anita Whittle Peacock
Lifelong Type 1 Diabetic
http://mydiabeticbag.com/
Owner/Manager/Designer
peacockproducts@bellsouth.net
MyDiabeticBag@gmail.com

Brought to you by MyDiabeticBag.com

Diabetic-Friendly Apricot-Mustard-Sherry Glaze (6g total carbs per serving)

OK, sorry ‘bout this; BUT, I had to revise my apricot glaze recipe as I had previously posted it. Put it back the way I originally made it, using Splenda Brown Sugar Blend rather than just the Splenda Granular. Also, I needed to decrease some of the other ingredients back to my original version amounts. I shoulda known not to mess with 'perfection'....haha

I thought at first the adjustments I'd made to the recipe made it every bit as good; BUT, no. (And Hubby-Hugh agreed tonight. That's why I'm on here confessin' my sins.) The alterations were definitely detrimental. And, the changes had only saved 1g carb per serving. I'm deleting the old recipe (No Sugar Added Apricot-Mustard-Sherry Glaze) and reposting it as "Diabetic-Friendly Apricot-Mustard-Sherry Glaze" under documents.  Sorry for the inconvenience.

Perfectly mouthwatering, low-carb, low-cal glaze for your holiday ham!  This is one of those recipes you'll absolutely love.  So easy to make and it fills your home with the oh-so-deliciously-festive scents of cloves and orange.   But, just wait 'til you have some.  Oh, my.  The savory taste of fresh rosemary and the 'bite' of both pepper and horseradish give the flavor so much more depth than a purely sweet glaze could ever hope to achieve.  Yum!  Yum! 

Ingredients:

• 1 cup Smucker’s Sugar Free Apricot Preserves made with SPLENDA®
• 1 cup orange juice
• 3  tablespoons SPLENDA® Brown Sugar Blend
• 1/2 teaspoon garlic powder
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon ground cloves
• 1/4 teaspoon red pepper flakes, crushed
• 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
• 1 tablespoon cornstarch
• 3 tablespoons brown mustard
• 3 Tablespoons sherry
• 1/2 teaspoon prepared horseradish (not horseradish sauce, which has high-fat mayo and other things you don't need)

Preparation:

1. Whisk together sugar-free preserves, orange juice, Splenda,  garlic, pepper, cloves, red pepper flakes, rosemary and cornstarch in a small sauce pan until well blended.  Cook over medium-low heat until slightly thickened, whisking often so mixture does not stick to bottom of pan or scorch.
2. Whisk in brown mustard, sherry and horseradish.  Continue cooking three-to-four minutes longer, whisking often.  Remove from heat and set aside until ready to use.  (If not using immediately, store refrigerated in an airtight container.)
3. If you are using this as a glaze:  Use 1/4 cup (separated from the remaining glaze) to brush on a 10-pound ham.  Glaze ONLY during the last thirty minutes of roasting/baking time; but, baste often during that time.  Serve remaining glaze (from step 2) alongside meat at the table.    

Numbers you need to know:

Yields 2 cups (32 tablespoons), 1 tablespoon per serving.  Per serving:  19 Calories; trace Fat;  trace Protein; 5g Carbohydrate**; trace Dietary Fiber; 0mg Cholesterol; 20mg Sodium. 

**Special 'per serving' info:  The 1/4 cup used to glaze the ham during roasting contributes approximately 1g carb per serving (assuming 20 servings per 10-pound bone-in ham).  Adding this to the 5g carbs in 1 tablespoon glaze served alongside meat raises your carbs to approximately 6g total per serving.

Nita's notes:

• Although I've been a ham-harpy here, this is a heavenly basting or side sauce for any roasted meat, pork, fowl or fish. 
• And don't forget the sandwiches, especially during the post-Thanksgiving pre-Christmas/Hanukkah  holiday frenzy!  This yields the perfect low-carb/low-cal spread for open-faced ham and/or turkey sandwiches.  Simple meals for stressful times.
• Special, SPECIAL Nita note:  mind your serving size with any and all recipes!!  You can't 'drink' this glaze like a diet cola and then wonder why on earth your blood glucose level is through the roof.  Serving sizes and their corresponding nutrition breakdown matter.  They are what you and I depend on to make healthy choices.  Hidden carbs, calories, fats, cholesterol, protein and sodium add up quickly if you're not paying attention.  So, pay attention.  Be aware of what and how much you are eating.  This is such a potent taste sensation, believe me, you don't need more than the serving size to be above-and-beyond satisfied.  Scale it down to suit your own tastes. 

Make healthier choices for a happier holiday season!

Anita Whittle Peacock

Lifelong Type 1 Diabetic

Email:  MyDiabeticBag@gmail.com

eCommerce site:  MyDiabeticBag.com (ALL bags $29.95!)

Facebook diabetes support group:  MyDiabeticLife

Subscribe to this blog:  http://mydiabeticbag.blogspot.com/

Credits:

• "Diabetic-Friendly Apricot-Mustard-Sherry Glaze" is my reinterpretation of the following carb-laden recipe: http://www.recipetips.com/recipe-cards/t--2383/apricot-brandy-glaze.asp
• Smucker's is a  Registered trademark of The J.M. Smucker Company.   http://www.smuckers.com/products/ProductDetail.aspx?groupId=1&categoryId=18&flavorId=94
• SPLENDA is a registered trademark of McNeil Nutritionals, LLC.  http://www.splenda.com/

Eggplant Parmesan

http://mydiabeticbag.com/vegetarian/everything-you-ever-wanted-in-an-eggplant-parmesan-and-nuthin-you-dont.htm

Please, click the link above to go to the recipe.  You will have several options:  "pdf", "print" and "email".  Let me know if you like this method of posting better than having the entire blog post (individual recipe or article) show within the blog.  Linking to the recipe on my eCommerce site saves me a few steps and a good bit of time.  But, it's not worth it, if y'all don't like it.  So, please, let me know through the email link below.  Thanks a bunch!

Anita Peacock
Lifelong Type 1 Diabetic
MyDiabeticBag@gmail.com

Barbecued Boneless Pork Chops (7g carb)

Celebrate Labor Day by indulging in some guilt-free and lip-smackin' good barbecued pork chops!  The double-duty marinade and serving sauce is easy to whip up and tastes better than any bottled sauce you'll find.  It's sure to be one you'll conjure up often for whatever you're throwing on the barbeque! 

Marinade/Barbecue Sauce Ingredients:

■     1 14.5-ounce can fire-roasted, no salt added, diced tomatoes

■     1/4 cup spicy brown mustard

■     1/2 cup fresh lemon juice

■     2 tablespoons reduced-sodium soy sauce (or lemon juice)

■     6 tablespoons Worcestershire sauce

■     2 tablespoons minced garlic

■     2 tablespoons minced onion

■     2 tablespoons dry sherry

■     2 tablespoons rice wine vinegar

■     1/4 cup fresh chopped tarragon (or 4 teaspoons dried)

■     1/2 teaspoon chili powder, or to taste

■     1/4 teaspoon cayenne, or to taste

■     1/4 teaspoon ground nutmeg (freshly-ground is best)

■     dash red pepper sauce, or to taste

Pork Chops:

■     8 boneless top loin pork chops, 4 ounces each

■     olive oil spray

■     freshly-ground black pepper

Preparation:

1)   Pour fire-roasted tomatoes into a medium non-metal bowl.  Mash the tomatoes well with a potato masher or fork.  Add remaining marinade/sauce ingredients and stir very well to blend.

2)   Place thawed chops in a large glass or stoneware baking dish.  Pour marinade over chops and turn chops to coat all sides well.  Cover baking dish and refrigerate for at least 2 hours (or overnight) before continuing with the recipe.

3)   Spray grill or grillpan with olive oil and preheat on low heat for 2-3 minutes.  Increase heat to medium-high and allow to heat an additional 2-3 minutes until nice and hot.  Remove the chops from marinade (reserve marinade for step 4) and shake excess marinade from chops before placing each on your grill (or grillpan).  Grill 4 minutes per side, sprinkling each "up" side with freshly-ground pepper.  (Also, it wouldn't hurt to spray the "up" sides with olive oil before flipping the chops over to grill the other side.)

4)   Meanwhile, pour reserved marinade into a medium saucepan and bring to boil on stove burner.  Reduce heat immediately and simmer for 5-6 minutes, stirring often, until sauce is thickened slightly.  This is a lovely accompanying barbecue sauce to serve alongside the chops.  (Reduced sauce will yield approximately 3 cups, which is about 3 tablespoons per serving.)

Numbers you need to know:

Recipe yields 8 chops and approximately 3 cups of sauce (after reduction):

1 chop and 3 tablespoons reduced sauce per serving.

Per serving info:  179 Calories; 5g Fat (2g Saturated, 2g Monounsaturated, 1g Polyunsaturated); 21g Protein; 7g Carbohydrate; 1g Dietary Fiber; 51mg Cholesterol; 372mg Sodium (237mg, if additional lemon juice is substituted for soy sauce).

Nita's notes:

■     Great recipe for any grilling holiday menu!  (Fourth of July, Memorial Day, Labor Day.)  But, also great any time your mouth starts watering for good ol' barbecue.  Could be done on an outside grill over medium-high heat, be it gas or coals.  I just like to do it indoors with a grillpan.  Any time can be grilling time.  So yummy and really so simple.

■     Don't ever grab ready-made barbecue sauce!!  No one needs that high-sugar, high-sodium sauce in a jar, not when you can whip up this easy and delicious version.  Store any leftover reduced sauce in a covered container in the refrigerator up to 2 weeks.  Great on sandwiches using leftover chops!  Great marinade and sauce for other grilling/roasting protein like chicken or beef.

Hope you have yourself a wonderful Labor Day! 

And, as always, make healthier choices for a happier life.

From my home to yours—Nita

Anita Whittle Peacock

Lifelong Type 1 Diabetic
peacockproducts@bellsouth.net
MyDiabeticBag.com

Basil Walnut Parmesan Pesto (1g carbs per serving!)

Ingredients:

·       1/4 cup toasted and coarsely chopped walnuts (measured AFTER toasting and chopping)

·       2 cups tightly-packed fresh basil leaves 

·       1 tablespoons minced garlic         

·       3 tablespoons extra virgin olive oil

·       2 tablespoons fresh lemon juice

·       1/4 cup grated Parmesan cheese

·       1/4 teaspoon sea salt (optional)

·       1/4 teaspoon red pepper flakes, crushed 

·       1/2 teaspoon freshly-ground black pepper

 

Preparation:

1.  Toast walnuts in a small dry skillet over medium-low heat, stirring often,  until they become fragrant (about 3 minutes).  Remove from burner and set aside to cool.

2.  Place basil leaves in a food processor.  Process until the leaves are well-chopped.

3.  Add remaining ingredients (including the toasted walnuts) to the processor and pulse several times until the pesto is blended well, but still crumbly. Store tightly-covered in fridge until ready to use.  Cover and refrigerate leftovers. 

Yields 1 cup = 8 servings, 2 tablespoons per serving.

Per serving info:  84 Calories; 8g Fat (1g Saturated, 4g Monounsaturated, 3g Polyunsaturated); 2g protein; 1g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 106mg Sodium (47mg Sodium if sea salt is omitted).

Nita’s Notes:  I’ve been in a real “sauce-y” mood lately, using fresh veggies and herbs that are abundant right now in South Georgia.  I hope y’all won’t mind another.  This is delicious as a dip for fresh carrots, zucchini, yellow summer squash, any color bell pepper you like.  Or, yet again, this pesto is a great topper for a variety of grilled, roasted, broiled veggies, chicken or fish. 

We spread it on pan-blackened thick salmon steak fillets Tuesday night.  Good Golly, Miss Molly—that was TASTY!  I can’t wait to try it on eggplant and tomatoes—grilled or broiled, separately or together.  I know that’s gonna taste GOOD!!

 

From my home to yours—Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



MyDiabeticBag.com



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Late Summer Fiesta Salad or Salsa (8g carb per each one-cup serving)

Ingredients:

·         3 cups diced, ripe fresh tomatoes, cored and seeded (I use about 6 large organic tomatoes)

·         2 cups diced, fresh zucchini (about 2 medium with ends removed—DO NOT PEEL)

·         1 cup diced red bell pepper, cored and seeded

·         1 cup diced green bell pepper, cored and seeded

·         1/2 cup finely chopped fresh cilantro leaves (measured after chopping)

·         1/4 cup finely chopped fresh oregano (measured after chopping)

·         1/4  cup finely chopped green onions, white and green parts (or substitute Vidalia other mild onion)

·         1-3 tablespoons finely chopped fresh jalapeño peppers, cored and seeded (Wear gloves when working with  fresh jalapeños! Each fresh pepper yields about 1 tablespoon chopped.  You can substitute bottled jalapeños; but, beware of the sodium overload.)

·         3 tablespoons minced fresh garlic, or to taste

·         4 teaspoons (1tablespoon + 1teaspoon) ground cumin, or more to taste

·         1 teaspoon sea salt (optional)

·         2 teaspoons Splenda® Granulated No Calorie Sweetener  (or your choice of sweetener)

·         1/2 teaspoon freshly-ground black pepper, or to taste

·         1 teaspoon red pepper flakes, crushed

·         3 tablespoons lime juice

·         3 tablespoons rice wine vinegar

·         3 tablespoons extra-virgin olive oil  

·         3 dashes red pepper sauce, or to taste (optional)

 

Preparation:

1.       Combine first four ingredients in a large glass or plastic bowl that has a tight-fitting lid. 

2.       Combine remaining ingredients (for sauce/marinade) in a medium non-metallic bowl or a 2-cup (or larger) measuring cup with a lip for easy pouring.  Whisk or stir until well combined and pour sauce over diced veggies in storage bowl from Step 1.  Stir gently with fork to blend all ingredients.

3.       Cover tightly and refrigerate at least 2 hours before serving.  Be sure to stir gently before serving.

4.       Serve as a delicious side dish or as a chunky salsa topper for grilled or roasted fish or chicken.  (Top the fish or chicken after cooking—you want the salsa to be cool.)  Makes a nice combo of sweet and cool with a pop of peppery heat.

Yields 9 cups = 9 servings, one cup per serving (with juice).

Per serving info:  78 Calories; 5g Fat (1g Saturated, 3g Monounsaturated, 1g Polyunsaturated); 2g protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 220 mg Sodium (11mg Sodium if sea salt is omitted).

·         Nita’s Notes:  Although I’ve listed several ingredients as optional, don’t leave’em  totally out—they add that nice flash of flavor.  So, experiment with “how much” is “just right” for you by starting with just a bit and adding a bit more, only if needed.  Always let the salad/salsa sit for a while to let the flavors develop more.  Taste-test after it has “rested” and BEFORE you add extra heat.  The HOT flavors often intensify while the salsa is resting.  I like it at the “sweaty upper lip” level; but, you’ve got to find your own tolerantly-yummy heat level. 

  

From my home to yours—Nita

 

Make healthier choices for a happier life!

 

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site:  MyDiabeticBag.com  (Check out my bags!)

eMail:  peacockproducts@bellsouth.net



MyDiabeticBag.com

 

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  Credit:  SPLENDA® is a registered trademark of McNeil Nutritionals, LLC.