Veggie Crunch Wrap

Veggie Crunch Wrap

Veggie Crunch Wrap

This recipe, Veggie Crunch Wrap, was in Diabetic Lining – Healthy Meals in Minutes.  Flatout Light Flatbreads come in 4 flavors: original, tomato, spinach and Italian herb.  These Flatout Light flatbreads are high in fiber (9 grams each), and only 90 calorie each.


Veggie Crunch Wrap Recipe


Veggie Crunch Wrap

1 light flatbread wrap

¼ of medium avocado, peeled

1/8 tsp. lime juice

1 medium carrot, cut into thin bite-size strips

¼ of a cucumber, cut into thin bite-size strips

¼ of small red sweet pepper, seeded and cut in bite-size strips

1 Tbsp. crumbled feta cheese


Place wrap on work surface.  In a small bowl mash together avocado and lime juice.  Spread mixture over flatbread.

Arrange carrot, cucumber and sweet pepper strips on top of avocado mixture, leaving about 2 inches of space at each end of flatbread.

Sprinkle with feta cheese; roll up into a wrap.  Serve immediately or cover and chill for up to 4 hours.  If desired, cut in half diagonally.


(Recipe for Veggie Crunch Wrap, Diabetic Living – Healthy Meals in Minutes, 2015)


Watermelon Sorbet

Watermelon Sorbet

Watermelon Sorbet

This recipe, Watermelon Sorbet, this incredibly icy dessert is made without using an ice cream maker.


Watermelon Sorbet Recipe


Watermelon Sorbet

½ cup sugar

¾ cup water

6 cups watermelon chunks, seeded (4 lb. watermelon)

2 Tbsp. lime juice


Combine sugar and water in a medium saucepan.  Bring to a boil over medium-high heat, stirring to dissolve the sugar.  Reduce heat to low and simmer for 5 minutes.  Remove from heat and let cool to room temperature, about 45 minutes.  Cover and refrigerate until chilled, about 1 hour.

Place watermelon and lime juice in a food processor; process until smooth.  Set a sieve over a large bowl and press the puree through to remove tiny seeds.  Whisk in the sugar syrup.

Pour the watermelon mixture into a shallow metal pan and freeze until ice crystals form around the edges, about 30 minutes.  Stir the ice crystals into the center of the pan and return to the freezer; repeat EVERY 20 MINUTES until all the liquid is frozen.

Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 ½ hours.  Serve in chilled dishes.           12 servings, ½ cup each

*Freeze in an airtight container for up to 2 days.


(Recipe for Watermelon Sorbet, Diabetic Connect, 2015)


Peanut Ginger Pasta


Peanut Ginger Pasta

Peanut Ginger Pasta

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


Ginger, basil, lime and peanut butter make a luscious Thai sauce for linguine and veggies.  It’s how I get my family to eat whole wheat pasta.

Allil Binder                                                                         Spokane, Washington


Peanut Ginger Pasta Recipe


Peanut Ginger Pasta

2 ½ tsp. grated lime peel

¼ cup lime juice

2 Tbsp. reduced-sodium soy sauce

2 tsp. water

1 tsp. sesame oil

1/3 cup creamy peanut butter

2 ½ tsp. minced fresh gingerroot

2 garlic cloves, minced

¼ tsp. salt

¼ tsp. pepper

8 oz. uncooked whole wheat linguine

2 cups small fresh broccoli florets

2 medium carrots, grated

1 medium sweet red pepper, julienned

2 green onions, chopped

2 Tbsp. minced fresh basil


Place the first 10 ingredients on a blender; cover and process until blended.  Cook linguine according to package directions, add broccoli during the last 5 minutes; drain.

Transfer linguine and broccoli to a large bowl.  Add remaining ingredients.  Add peanut butter mixture and toss to combine.        4 servings


(Recipe for Peanut Ginger Pasta was in, 2015)  


Portobella Pocket Fajitas


Portabella Pocket Fajitas

Portabella Pocket Fajitas

This might be the meatiest vegetarian sandwich you will ever try.  Perfect for any gathering.  You can prepare them just before guests arrive and keep them warm in the oven until serving time.


Portobella Pocket Fajitas Recipe

Portobella Pocket Fajitas



4 Tbsp. water

2 Tbsp. canola oil

6 Tbsp. lime juice (2-4 limes, depending on size)

2 packages (6 oz. each) sliced portobella mushrooms

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

1 red onion, thinly sliced

2 small zucchini, cut into ¼ inch slices

1 cup Monterey Jack cheese, shredded

1 package large pocket pita breads (usually 5-6 to a package)



In a large bowl, mix the FAJITA SEASONING and CHIPOTLE PEPPER with water and let stand about 5 minutes.

Add the canola oil and lime juice; whisk until blended.  Add the mushrooms, bell peppers, onion and zucchini and toss to coat.  Marinate for at least 20 minutes or as long as overnight.  If you marinate overnight, put it in the refrigerator.

Heat a large frying pan over medium-high heat.  Unless your pan is really large, you will probably need to cook the filling in two batches.  Pour the marinated mixture into the hot frying pan and cook until the desired tenderness (about 10-15 minutes), stirring frequently.  Stir in the cheese at the end; it will melt quickly.  This is just enough to hold everything together to make it easy to stuff the pocket breads.  Slice the pocket breads in half and gently open them up.  Spoon the fajita mixture into the pockets and serve warm.         4-6 serving


(Recipe for Portobella Pocket Fajitas was in Penzeys Spices catalog)


Salsa Chorizo Pizzas

Salsa Chorizo Pizza

Salsa Chorizo Pizza


Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


Grilled pizza is a snap when starting with frozen bread dough.  This version with a Mexican twist features salsa and chorizo, a highly seasoned, coarsely ground pork sausage.

Salsa Chorizo Pizzas Recipe

Salsa Chorizo Pizza

Salsa:    3 cups chopped seeded tomatoes

1 medium onion, chopped

2 jalapeno peppers, seeded and chopped

1 poblano pepper, seeded and chopped

1/3 cup minced fresh cilantro

¼ cup lime juice

1 Tbsp. olive oil

1 garlic clove, minced

1 tsp. chili powder

1 tsp. ground cumin

½ tsp. salt

Pizza:    1 loaf (1 lb.) frozen bread dough, thawed

3 Tbsp. olive oil

2 cups (8 oz.) shredded Mexican cheese blend

½ lb. chorizo, cooked and crumbled


In a large bowl, combine the salsa ingredients; set aside.

Divide dough into fourths.  On a lightly floured surface, roll each portion into 8 inch circle.  Lightly brush both sides of dough with oil; place on grill. Cover and grill over medium heat for 1-2 minutes or until the bottom is lightly browned.

Remove from the grill.  Top the grilled side of each pizza with ½ cup cheese, ¼ cup chorizo and ½ cup salsa.  Return to the grill.  Cover and cook for 4-5 minutes or until the bottom is browned and cheese is melted.  Refrigerate remaining salsa.          4 servings

(Recipe for Salsa Chorizo Pizzas was on, 2014)


Chicken Fajitas

Chicken Fajitas

Chicken Fajitas


Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


This is the best fajita recipe I’ve ever used.  It sounds complicated, but really it isn’t.  The servings are hearty, but this dish is so good that my husband and I never have a problem finishing it!  This recipe is Diabetic Friendly!

        Kathleen Smith                                                                 Pittsburgh, Pennsylvania


Chicken Fajitas Recipe

Chicken Fajitas

¼ cup lime juice

1 Tbsp. reduced-sodium soy sauce

2 tsp. canola oil

1 garlic clove, minced

½ tsp. salt

½ tsp. chili pepper

½ tsp. cayenne pepper

¼ tsp. pepper

1 tsp. liquid smoke, optional

2 boneless chicken breast halves (4 oz. each)

Filling:   2 tsp. canola oil

1 medium onion, julienned

½ small sweet red or green pepper, julienned

1 tsp. reduced-sodium soy sauce

½ tsp. lime juice

4 fat-free tortillas (6 inch), warmed

Salsa and sour cream, optional

In a large resealable plastic bag, combine the first eight ingredients; if desired, add liquid smoke.  Add chicken; seal bag and turn to coat.  Refrigerate at least 2 hours.

Drain chicken, discarding marinade.  Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly.  Grill chicken, covered, over medium heat or broil 4 inches from heat 4-6 minutes on each side or a thermometer reads 165 F.

In a large nonstick skillet, heat oil over medium-high heat.  Add onion and red pepper; cook and stir 5-7 minutes or until tender.  Stir in soy sauce and lime juice.

Cut chicken into thin slices; add to vegetables.  Serve tortillas and, if desired, salsa and sour cream.

2 serving


(Recipe for Chicken Fajitas was on, 2014)


Teriyaki Pork Chops with Blueberry-Ginger Relish

Teriyaki Pork Chops with Blueberry-Ginger Relish

Teriyaki Pork Chops with Blueberry-Ginger Relish


This recipe, Teriyaki Pork Chops with Blueberry-Ginger Relish is from Diabetic Connect.  Take 5 minutes in the morning to get these pork chops marinating so they’re ready to grill the same night or even the next day.


Teriyaki Pork Chops with Blueberry-Ginger Relish Recipe


Teriyaki Pork Chops with Blueberry-Ginger Relish

**  Total Time:  2 ½ hours (including 2 hours marinating time)  **

4 bone-in center-cut pork chops, (about 1 ¾ lbs.), trimmed of fat

Marinade:   3 Tbsp. reduced-sodium soy sauce

2 Tbsp. dry sherry

2 cloves garlic, crushed

1 tsp. brown sugar

¼ tsp. crushed red pepper

Blueberry-Ginger Relish:   1 cup fresh blueberries, coarsely chopped

1 shallot, chopped

1 serrano chile, seeded and minced

1 Tbsp. chopped fresh cilantro

1 Tbsp. lime juice

1 tsp. minced fresh ginger

1/4 tsp. salt

Marinate the pork for up to 1 day.

To marinate:  Place pork chops in a large sealable plastic bag.  Whisk soy sauce, sherry, garlic, brown sugar and crushed red pepper in a small bowl.  Add the marinade to the bag, seal and turn to coat.  Marinate in the refrigerator for at least 2 hours or overnight.

To prepare relish:  About 20 minutes before grilling the pork, combine blueberries, shallot, chile, cilantro, lime juice, ginger and salt in a small bowl.

Preheat grill to high.  Remove the pork chops from the marinade (discard marinade).  Grill the chops 3 to 5 minutes per side.  Let them rest for 5 minutes before serving the relish.


(Recipe for Teriyaki Pork Chops with Blueberry-Ginger Relish came from Diabetic Connect, 2014)


Artichoke Dip

Artichoke Dip

Artichoke Dip

Get ready for the Super Bowl with the Seahawks vs. Broncos on Sunday, February 2, 2014.  You can serve these classic dips with cut-up vegetables or low-salt chips.  Your household of hungry football fans will scarf them up.  All three dips, artichoke, black bean-chipotle and baked onion are included. This dip is delicious unbaked.  Crabmeat and cooked chopped spinach may be stirred into either version. Artichoke Dip Recipe

Artichoke Dip

2 (14 oz.) cans artichoke hearts, drained

1 cup mayonnaise

1 cup sour cream

1 cup grated Parmesan cheese

Mince the artichokes in a food processor; add mayonnaise, sour cream and Parmesan cheese. If desired, coat a small baking dish with cooking spray, fill with dip and bake in a preheated 350 F. oven 20 to 25 minutes, or until lightly browned.           12 – 16 servings

This will take about 15 minutes to make and may be made a day ahead.   Black Bean-Chipotle Dip

Black Bean-Chipotle Dip

½ cup coarsely chopped red onion

½ cup cilantro

1 Tbsp. (or to taste) minced chipotle in adobo sauce

2 (15.5 oz. each) cans black beans, drained and rinsed, divided

¼ cup extra-virgin olive oil

2 Tbsp. fresh lime juice

1 tsp. ground cumin

½ tsp. dried oregano

Chop onion and cilantro together in food processor to 1/8 inch pieces; add chipotle, and mince. Add half the beans, the olive oil, lime juice, cumin and oregano, and pulse the machine to thoroughly combine. Transfer the beans to the bowl; stir in the remaining whole beans and mash lightly with a fork, if desired. 12 to 14 servings

Baked Onion Dip

Baked Onion Dip

1 Tbsp. canola oil

4 cups chopped onions

1 tsp. sugar

4 oz. Neufchatel cheese (low-fat cream cheese)

1/3 cup light mayonnaise

½ cup reduced-fat sour cream

¼ plus 1 Tbsp. grated Parmesan, divided

¼ tsp. Worcestershire sauce

Preheat the oven to 350 F.  Coat a 1 quart baking dish with cooking spray. Heat canola oil in large in a nonstick skillet over medium high heat.  Add onions and cook, stirring occasionally, until somewhat softened, about 4 minutes.  Sprinkle with sugar; reduce the heat to medium and cook, stirring occasionally, until the onions are soft and deeply golden, about 15 minutes.  Remove from heat and allow to cool. Combine the Neufchatel, mayonnaise, sour cream, ¼ cup of the Parmesan and Worcestershire sauce in a bowl; stir in the onions and transfer to the prepared baking dish.  Sprinkle with the remaining 1 tablespoon Parmesan cheese. Bake until mixture is golden on top and bubbling, about 20 minutes.  Serve warm.          12 servings   (Recipe for Artichoke Dip, Black Bean-Chipotle Dip, and Baked Onion Dip came from the Newsday, January 30, 2014)


Orange-Chipotle Chicken Wings with Chipotle Sour Cream Recipe

Orange-Chipotle Chicken Wings

Orange-Chipotle Chicken Wings


Get ready for the Super Bowl – Seahawks vs. Broncos 2014.  Why don’t you make these Orange-Chipotle Chicken Wings along with Chipotle Sour Cream.  The recipes came from the January 26th Sunday Newspaper in the USA Weekend section.  It’s something different — that I’m sure you’ll enjoy!!

Orange-Chipotle Chicken Wings with

     Chipotle Sour Cream Recipe

Orange-Chipotle Wings

¼ cup hot water

3 chipotle chilies canned in adobo sauce, seeds removed

¼ cup chopped cilantro

1 Tbsp. tomato paste

2 Tbsp. orange marmalade

1 garlic clove, minced

½ tsp. ground cumin

¼ tsp. ground cinnamon

1 pinch tsp. ground allspice

1 pinch ground cloves

1 ½ Tbsp. white vinegar

Juice of 1 lime (approximately 3 Tbsp.)

1 Tbsp. creamy peanut butter

3 ½ lbs. chicken wings

1/8 cup olive oil (optional)

Vegetable cooking spray

2 Tbsp. honey

1 scallion, sliced thinly on bias for garnish


Preheat oven to 450 F.  In the bowl of a food processor, combine the hot water, chipotles, cilantro, tomato paste, marmalade, garlic, spices, vinegar, lime juice and peanut butter; pulse to combine the ingredients into a coarse paste.  Divide mixture in half.

Remove the chicken wings from the package and pat dry with paper towels.  Remove the wings tips and discard.  Cut the remaining wings into two pieces, dividing at the joint.

Marinate the wings in half of the chipotle mixture for 6 to 8 hours or overnight.  The olive oil may be added to this mixture to help coat wings.

Spray a heavy-duty baking tray with vegetable cooking spray.  Arrange the chicken wings on the tray in one layer with space between each wing.  Spray the wings with a light layer of vegetable cooking spray.  Place the wings on a tray over a sheet pan and bake in the oven for 20 to 30 minutes until the wings are golden brown and crisp.  The wings may be crisped for 3 to 4 minutes under the broiler if necessary.

Add 2 tablespoons of honey to the remaining chipotle sauce.  Place 2 tablespoons of sauce in a large mixing bowl.  Add the hot wings and stir gently to coat every wing in sauce.  Add more sauce to taste or serve extra sauce on the side.

Place the seasoned wings on a plate and garnish with sliced scallions.  Accompany with a bowl of Chipotle Sour Cream.


Chipotle Sour Cream


2 chipotle chiles canned in adobo sauce, seeds removed

1 cup sour cream or fat-free Greek yogurt

Juice from ½ fresh lime (approximately 1 ½ tablespoons)

Salt, as needed

Freshly ground pepper, as needed

Remove the chiles from the sauce.  Reserve the sauce.  Slit open the chilies and scrape to remove  the seeds.  Cut the chilies into a fine dice.

Stir the chilies into the sour cream.  Add 2 to 3 tablespoons of adobo sauce to taste.  Add the lime juice and stir.

Season with salt and pepper, to taste.


(Recipe for Orange-Chipotle Chicken Wings with Chipotle Sour Cream came from the Sunday Newsday, USA Weekend, January 26, 2014)


Grilled Fajitas

Grilled Fajitas

Grilled Fajitas

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


A special marinade gives the meat in these fajitas outstanding flavor that’s always a hit with my family.  It’s a fun and satisfying summer main dish using garden fresh peppers and onions.

                 Cheryl Smith                                                      The Dalles, Oregon


Grilled Fajitas Recipe

Grilled Fajitas

1 beef flank steak (about1 Lb.)

1 envelope onion soup mix

¼ cup canola oil

¼ cup water

2 garlic cloves, minced

1 tsp. grated lime peel

1 tsp. ground cumin

½ tsp. dried oregano

¼ tsp. pepper

1 medium onion, thinly sliced

Green, sweet red and/or yellow peppers, julienned

1 Tbsp. canola oil

8 flour tortillas (8 inches), warmed

Sour cream and lime wedges, optional


In a large resealable plastic bag, combine the first nine ingredients; add steak.  Seal bad; turn to coat.  Cover and refrigerate 4 hours or overnight.

Drain and discard marinade.  Grill over high heat until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145 F.; medium, 160 f.; well done, 170 F.)

Meanwhile, in a small skillet, sauté onion and peppers for 3-4 minutes or until crisp-tender.  Slice meat into thin strips across the grain; place on tortillas.  Top with vegetables; roll up.  Serve with sour cream and lime wedges if desired.              4 servings


(Recipe for Grilled Fajitas was in