Diabetic Enchiladas! KITCHEN 101 highlights diabetic recipes

Diabetic Friendly quick and easy enchiladas There is no magical diabetes diet, all you need to practice is straightforward healthy lifestyle changes, moderate sugar, fat, and portion control. My newest cookbook, KITCHEN 101: Secrets to Cooking Confidence, takes the thinking out of healthy diabetic meal choices and focuses on delicious, good-for-you food made easy and practical for the entire family to enjoy. Every recipe includes nutrition facts and diabetic exchanges, along with the symbol D’ for any dish that fits into the American Diabetes Association standards for diabetic-friendly recipes The proof is in the recipes so you will LOVE the simplicity and flavor of these Easy Beef Enchiladas!!! “My goal is to infiltrate diabetic-friendly recipes throughout a mainstream cookbook to prove everyone can enjoy the same food.”

  • 64% of adults in the US either overweight or obese
  • Projected 44 million to have diabetes in next 20 years
  • Americans eat out 4 times a week

My books are created to guide families to embrace healthier cooking whether they have a medical need or not. I have tried something new by indicated diabetic-friendly recipes with a “D” in KITCHEN 101 and I hope I make a difference in your life. And, to see for yourself, check out my easy healthy recipes from KITCHEN 101 on my website

Looking for an easy mainstream diabetic cookbook-check out my trim&TERRIFIC Diabetic Cooking.  Check out more of my diabetic friendly recipes

 

Mexican Diabetic Lasagna-a favorite + weight loss too!

Mexican Diabetic  Lasagna great Weight Watchers recipe

Wanted to share this email from Betsy Hurst about my diabetic lasagna recipe:  Holly, I just wanted to tell you that I absolutely love your Diabetic Cookbook. In 2006 I developed gestational diabetes during my first pregnancy. My mom bought me the cookbook and we started cooking recipes from it. My mom is a Weight Watchers member so she loves all of your cookbooks. After I had my second child last year I also joined Weight Watchers and started using that diabetic cookbook again and lost 40 pounds (I now weigh 20 pounds less than my pre-pregnancy weight!!!). I probably cook out of it three nights a week. All of my friends now have the book because I rave about it all of the time. I borrow my mom’s trim& TERRIFIC Gulf Coast Favorites cookbook all of the time and make copies of things to cook. That’s a great one, too. I just wanted you to know how much we love your recipes and books! Hope you come out with a new one soon!!!

When my dad’s glucose level was high after open heart surgery, my mother turned to my diabetic book, and ironically, the Mexican Diabetic Lasagna was their favorite recipe too.

Weight Watchers and Diabetic Lasagna

Because Weight Watcher’s supports me through the years, I have included diabetic friendly recipes in my latest books that would also fit great into the Weight Watcher plan.  KITCHEN 101, my easiest book has a “D” for diabetic friendly recipes and also my new arthritis book, proving this healthy way to eat is easy to do and enjoy all your favorites!  Check out all my easy Weight Watcher recipes.

Mexican Lasagna from Holly Clegg’s trim&TERRIFIC Diabetic Cooking

Layers of tortillas, spicy meat, and melted cheese create a delicious twist to a classic favorite. Try different-flavored salsas or tortillas for extra punch.

10 servings/serving size: 1 piece

1 pound 95% lean ground sirloin
1 teaspoon minced garlic
1 (16-ounce) jar salsa
1 1/4 cups enchilada sauce
Salt and pepper to taste (optional)
1 cup fat-free cottage cheese
1 large egg white, beaten
6 (6-inch) flour tortillas, cut into thirds
1 cup shredded reduced-fat Monterey Jack cheese

1. Preheat oven 350 degrees.
2. In large nonstick skillet coated with nonstick cooking spray, brown beef and garlic over medium heat about 8 minutes or until meat is done. Drain any excess fat. Add salsa, enchilada sauce, and salt and pepper (if using). Bring mixture to a boil, then reduce heat and simmer 10 minutes.
3. In small bowl, combine the cottage cheese and egg white. Coat 13x9x2-inch baking dish with nonstick cooking spray.
4. Spread thin layer of meat sauce in the dish. Layer with half the tortillas, all of the cottage cheese mixture, half the remaining meat mixture, and half the cheese. Repeat layers, omitting the cottage cheese layer and ending with the meat sauce. Sprinkle the remaining cheese on top and bake for 25–30 minutes or until bubbly. Let stand for 5 minutes before cutting.

Terrific Tidbit
You can substitute mozzarella cheese instead of Monterrey Jack if you prefer. There are different-flavored tortillas and salsas you can use to vary this lasagna’s flavor.

Nutritional information per serving:
Calories 193, Calories from fat (%) 51, Fat (g) 6, Saturated Fat (g) 2, Cholesterol (mg) 32, Sodium (mg) 597, Carbohydrate (g) 17, Dietary Fiber (g) 1, Sugars (g) 4, Protein (g) 18, Diabetic Exchanges:  1 Starch, 2 Lean Meat

Diabetes Demonstration for Diabetes Awareness Month

Wild Rice, Peppers and PecansLast Friday , I was honored to be featured at a demonstrative event at the Juanita J. Craft Recreation Center at Baylor Dallas. As some of you may know, November is Diabetes Awareness Month so I was thrilled to be able to share some of my recipes and tips with people suffering from Diabetes. The two recipes featured were Wild Rice and Peppers from my book Too Hot in the Kitchen: Secrets to Sizzle at Any Age and Mixed Greens with Apples and Walnuts with Cranberry Vinaigrette  from my book Eating Well to Fight Arthritis. Both recipes are diabetic-friendly and were a hit with the group on Friday. I was also able to share this recipe on WAFB yesterday as you can watch below.

Check out some of my favorite holiday diabetic recipes on my website at .

WAFB 9 News Baton Rouge, Louisiana News, Weather, Sports
Wild Rice and Peppers from Too Hot in the Kitchen: Secrets to Sizzle at Any Age

Here’s the perfect side that keeps the plate attractive while rating very high in flavor. I’ve made this recipe many times for parties.

Makes 6- 8 servings

1 (6-ounce) box long-grain and wild rice mix
2 tablespoons olive oil
1 bunch green onions (scallions), chopped
1 red bell pepper, seeded, sliced in long, thin slices
1 green bell pepper, seeded, sliced in long, thin slices
1/2 pound mushrooms, sliced
1/2 cup cooked white rice

Cook the wild rice according to the package directions. In a large skillet, heat the olive oil and sauté the green onions, red and green peppers, and mushrooms until tender, 5 to 7 minutes. Stir in cooked wild rice and white rice, and serve.

Nutritional information per serving:
Calories 163, Protein (g) 4, Carbohydrate (g) 23, Fat (g) 7, Calories from Fat (%) 35, Saturated Fat (g) 1, Dietary Fiber (g) 2, Cholesterol (mg) 0, Sodium (mg) 352 Diabetic Exchanges: 1.5 starch, 1 fat

Mixed Greens with Apples and Walnuts with Cranberry Vinaigrette from  Eating Well to Fight Arthritis
Tart apples, sweet cranberries and toasted walnuts with a lightly sweetened vinaigrette makes this a special salad with lots of flair.
Makes 6 servings

1 cup sliced green apples
1/2 cup thinly sliced red onion
1/3 cup dried cranberries
1/3 cup chopped walnuts, toasted
6 cups mixed greens
1/4 cup crumbled reduced-fat feta cheese
Cranberry Vinaigrette, (recipe follows)
1. In bowl, combine apples, onion, cranberries, walnuts and mixed greens. Toss with feta and Cranberry Vinaigrette (see recipe).

Cranberry Vinaigrette
Use this fantastic vinaigrette on your favorite salad.

1 tablespoon honey
2 tablespoons cranberry cocktail juice
1/3 cup balsamic vinegar
1 teaspoon Dijon mustard
1 tablespoon olive oil
Salt and pepper to taste
2 tablespoons nonfat sour cream

1. In small bowl, whisk together honey, cranberry juice, vinegar, mustard, oil, and season to taste. Whisk in sour cream.

Nutritional information per serving:
Calories from fat 43%, Fat 7g, Saturated Fat 1g, Cholesterol 3mg, Sodium 118mg, Carbohydrate 19g, Dietary Fiber 2g, Sugars 15g, Protein 4g, Dietary Exchanges: 1 fruit, 1 vegetable, 1 1/2 fat

 

 

Southern Okra Succotash – Fresh Local Ingredients

Southern Okra Succotash

Southern Okra Succotash

I had so much fun using Country Table’s seasonal local produce for trim and terrific recipes. When I saw this bundle included okra I couldn’t wait to make my Southern Okra Succotash, and thanks to my ever stocked pantry, I had all of the ingredients. (All of my cookbooks come with a ‘Pantry Stocking Guide’ to help you keep all you need to whip up healthy meals in a hurry!)  This recipe is full of healthy vegetables and is a great source of fiber. Research has found that diets high in fiber (the recommended daily amount) reduced inflammation – linked to arthritis. Find more high fiber recipes in the ‘Fill Up With Fiber’ chapter of my Trim and Terrific Eating Well to Fight Arthritis cookbook.

 

Succotash skillet best

 

 

 

 

 

 

 

 

 

 

 

Southern Okra Succotash from Holly Clegg’s Trim and Terrific Gulf Coast Favorites cookbook

I raided my pantry one evening and made this fantastic one skillet dish in a snap.

Makes 8 (1/2-cup) servings

1 tablespoon olive oil

1 pound fresh or frozen cut okra

1 cup frozen corn

1 (10-ounce) can diced tomatoes and green chilies

1 (15-ounce) can white navy beans, rinsed and drained

Salt and pepper to taste

1. In a nonstick skillet, heat oil over medium heat and stir-fry okra for several minutes. Add remaining ingredients, mixing well.

2. Cover and cook over low heat for 15 minutes or until okra is tender, stirring occasionally. Season to taste.

Nutritional information per serving:

Calories 118, Calories from fat 16%, Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 367 mg, Carbohydrate 21 g, Dietary Fiber 5 g, Sugars 2 g, Protein 6 g, Diabetic Exchanges: 1 starch, 1 vegetable

Terrific Tip: Easy okra: microwave whole okra in shallow dish with 3 tablespoons seasoned rice vinegar and 1 tablespoon canola oil, covered for 4–5 minutes or until tender.

For more high fiber, veggie filled recipes visit www.hollyclegg.com

Country Table Farm to Fork Okra

Country Table Farm to Fork Okra

 

Healthy Snack Recipes For Kids: Let Kids Help Prepare this Great After School Snack

Healthy Snack recipes for kids

Healthy Snack Recipes for Kids that with Six Ingredients!

Want a fun ‘heat of the day’, summer activity for the kids to enjoy indoors? Let the kids help make this hearty and fun snack. Affordable, with staple  ingredients you have in your pantry, quickly create a delicious afternoon snack or breakfast pick-up perfect for the entire family.

Featured in Holly Clegg’s trim&TERRIFIC Diabetic Cooking.

MEATY BISCUIT CUPS

20 servings/serving size: 1 biscuit cup

1 pound ground sirloin
1/3 cup finely chopped red onion
1/3 cup barbecue sauce
1/2 cup frozen corn, thawed
1 (10-ounce) can flaky refrigerator biscuits
1/2 cup shredded, reduced-fat sharp Cheddar cheese

1. Preheat oven 400°F. Coat muffin tins with nonstick cooking spray.
2. In nonstick skillet, cook meat and onion over medium heat 5 minutes or until meat is done.  Drain excess fat.  Add barbecue sauce and corn, mixing well.
3. Cut each biscuit in half and press each half into prepared muffin tins. Press sides of each biscuit gently up into cup shape.
4. Divide meat mixture into biscuit cups.  Bake 10 minutes, remove from oven and sprinkle with cheese. Return to oven one minute or until cheese melts.

Nutritional information per serving:
Calories 97, Calories from fat 33%, Fat 4 g, Saturated Fat 1 g, Cholesterol 15 mg, Sodium 219 mg, Carbohydrate 9 g, Dietary Fiber 0 g, Sugars 3 g, Protein 7 g, Diabetic Exchanges: 1/2 starch, 1 lean meat

You’ll love my easy healthy diabetic-friendly recipes and kid-friendly healthy recipes.

Berry Parfait – Picture-Perfect for Summer

Berry Parfaits

Berry Parfaits

As delicious as they are picture-perfect, Berry Parfaits from my Trim & Terrific Eating Well to Fight Arthritis cookbook are the perfect way to enjoy a creamy, berrilicious treat – no cooking required! A twist on strawberry shortcake, the ladyfingers are as delicious as cake and easier to layer. If entertaining this summer, this recipe works well in individual servings – making it easy for your guests to enjoy. Best of all, strawberries are one of the top ranking antioxidant- containing foods and research shows they may also help improve and stabilize blood sugar. You will hardly believe this luscious treat is diabetic-friendly so there is always room for dessert!

Berry Parfaits from Holly Clegg’s Trim & Terrific Eating Well to Fight Arthritis cookbook. 

Light and delightful, strawberries layered with a luscious cream cheese layer and ladyfingers.

Makes 16 (1/2-cup) servings

2/3 cup seedless sugar-free raspberry preserves
1/4 cup orange juice
6 ounces reduced-fat cream cheese
1/4 cup sugar
1 teaspoon vanilla extract
1 (8-ounce) container fat-free whipped topping, thawed, divided
2 (3-ounce) packages ladyfingers, split in half (24)
1 1/2 cups strawberries, stemmed and sliced

1. In small bowl, mix together preserves and orange juice.

2. In mixing bowl, cream together cream cheese, sugar, and vanilla until light. Mix in whipped topping reserving, 1/2 cup for topping.

3. Line bottom of an oblong small dish with split ladyfingers. Layer with preserves mixture, cream cheese layer, and top with strawberries.  Repeat layers with remaining ladyfingers, preserves and cream cheese layer.

4. Carefully top with thin layer of remaining whipped topping.  Top with remaining strawberries.  Cover, refrigerate several hours or overnight.

Nutritional information per serving:

Calories 128, Calories from fat (%) 24, Fat (g) 3, Saturated Fat (g) 1, Cholesterol (mg) 9, Sodium (mg) 79, Carbohydrate (g) 23, Dietary Fiber (g) 1, Sugars (g) 11, Protein (g) 2, Diabetic Exchanges: 1 1/2 carbohydrate, 1/2 fat

Terrific Tip: Feel free to use your favorite berry in place of strawberries.

Thank you Driscoll’s for sending me coupons for free berries to use in my National Strawberry ShortCake Day (was June 14 – a little late, but delicious year-round) post!

Visit my website for more summer yummy recipes.

#1 Easy Beef Enchiladas-New Year, New You!

Easy Beef Enchiladas8237If you’re like many Americans than your new year’s resolution involves staying healthy or even losing weight. It’s important to start by making small changes in your diet and not by trying to change everything overnight, you’d be setting yourself up for failure. My recipes let you keep all those foods you love while trimming up the ingredients to help you stay healthy. Keeping the recipes simple will also help you stick to your resolution because let’s face it, eating bland food that takes forever to cook isn’t keeping anyone on track! Here is a delicious and simple enchilada recipe that uses my trim&TERRIFIC secrets without forfeiting taste. These Easy Beef Enchiladas are from my KITCHEN 101: Secrets to Cooking Confidence with Cooking Basics plus 150 Easy Healthy Recipes book and they are diabetic and Weight Watchers friendly.

Easy Beef Enchiladas from KITCHEN 101
Ridiculously easy and absolutely delicious dinner pronto!
Makes 10 enchiladas

1 pound ground sirloin
2 teaspoons chili powder
1 cup salsa
1 cup corn
1 cup packed fresh baby spinach
1 1/2 cups shredded reduced-fat Mexican-blend cheese
10 (6–8-inch) flour tortillas, room temperature
1 1/2 cups enchilada sauce (found in can)
1 bunch green onions, chopped

1.  Preheat oven 350°F. Coat 13 x 9 x 2-inch baking dish with nonstick cooking spray.
2.  In large nonstick skillet, cook meat 6–8 minutes or until meat is done. Drain any excess fat.
3.  Add chili powder, salsa, corn, and spinach; continue cooking about 5 minutes. Remove from heat, set aside.
4.  Spoon about 1/4 cup meat mixture and 1 tablespoon cheese onto a tortilla. Roll and place seam side down in prepared baking dish. Repeat with remaining tortillas.
5.  Pour enchilada sauce evenly over filled tortillas in baking dish and sprinkle with any remaining cheese and green onions. Bake, covered with foil, 20 minutes or until thoroughly heated.

Nutritional info per serving:

Calories 64, Calories from Fat 31%, Fat 2g, Saturated Fat 2g, Cholesterol 8mg, Sodium 196mg, Carbohydrates 6g, Dietary Fiber 1g, Total Sugars 2g, Protein 5g, Dietary Exchanges:  1/2 starch, 1/2 lean meat

 

More simple and delicious recipes.

Summer Special: Southwestern Sweet Potato Salad–no mayo!

Southwestern Sweet Potato Saladed When you are looking for a potato salad recipe, here’s a recipe I think I have made more than any other summer recipe  so you must try it!  From my new easy, arthritis cookbook,Southwestern Sweet Potato Salad is not only one of everyone’s favorites but this recipe is in t he Anti-Inflammatory Chapter making it packed full of great ingredients that help fight inflammation.  Diabetic -Friendly and Gluten-free, no barbecue wouldn’t be complete without potato salad so  this summer try a trendy twist to some of your traditional favorites. Potato Salad is a must for the menu-but forget the mayo and try this healthier and tastier version, Southwestern Sweet Potato Salad with rich roasted Louisiana yams, combining Louisiana and southwestern into a colorful explosion of flavors. Roasting brings out an intense flavor. Always line the pan with foil for easy clean up!

This recipe will be a favorite that will go with whatever barbecue you throw on the pit. Start cooking trim & terrific with me this summer with all my sensational easy recipes!!!

Southwestern Sweet Potato Salad from Eating Well to Fight Arthritis

Makes 12 (1/2-cup) servings

6 cups peeled sweet potato (Louisiana yams) chunks (about 2 1/2 pounds)
Salt and pepper to taste
3 tablespoons olive oil, divided
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
2/3 cup frozen corn, thawed
2/3 cup black beans, drained and rinsed
1/4 cup chopped cilantro
3 tablespoons lime juice
1 teaspoon minced garlic
1 tablespoon jarred jalapeno slices

1. Preheat oven 425°F. Coat foil lined baking sheet with nonstick cooking spray.
2. On prepared pan, toss together sweet potatoes, salt and pepper and 1 tablespoon olive oil. Roast about 30 minutes or until potatoes are crisp. Cool.
3. In large bowl, combine sweet potatoes, red bell pepper, red onion, corn, black beans and cilantro.
4. In blender, puree lime juice, garlic, jalapeno and remaining 2 tablespoons olive oil. Toss with potato mixture and serve.

Nutritional information per serving:
Calories 113 Calories from fat 28% Fat 4g Saturated Fat 0g Cholesterol 0mg Sodium 99mg Carbohydrate 19g Dietary Fiber 3g Sugars 4g Protein 2g Dietary Exchanges: 1 1/2 starch, 1/2 fat

Check out more of Holly’s healthy summer recipes

Mediterranean Layered Spread – A Show-stopper Appetizer!

 

Mediterranean Layered Dip

Mediterranean Layered Spread

This captivating dip layered with fantastic flavors is a showstopper! Feel free to double this recipe and watch it disappear. This is the perfect make-ahead dip. Look for different containers of flavored hummus – I love roasted red pepper – to give this recipe extra punch! Also, one of my favorite tips is to raid a salad or olive bar for quality olives int eh amount you need. Serve this delicious dip with pita chips as an appetizer or even a light salad-spread style meal.

Mediterranean Layered Spread from trim&TERRIFIC Diabetic Cooking

My go-to appetizer I make time, and time again!

Makes 8 servings

1 (7-ounce) container hummus
1 cup coarsely chopped fresh baby spinach
1/2 cup chopped tomatoes
1/2 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons sliced Kalamata or black olives

1.  Spread hummus on 9-inch serving plate.
2. Sprinkle evenly with remaining ingredients, refrigerate until serving time.

Nutritional information per serving

Calories 61, Protein (g) 3, Carbohydrate (g) 5, Fat (g) 3, Calories from Fat (%) 31,  Saturated Fat (g) 1, Dietary Fiber (g) 2, Cholesterol (mg) 2, Sodium (mg) 189 Diabetic Exchanges: 0.5 starch, 0.5 fat

For more tasty dips and appetizers visit www.hollyclegg.com.

Jambalaya with a Twist – Dinner for Two and also Crowd Favorite

Chicken and Sausage Jiffy Jambalya

Chicken and Sausage Jiffy Jambalya

I enjoy entertaining and jambalaya is the perfect one dish meal to feed a crowd. A Louisiana classic made with meat, rice and vegetables; jambalaya traditionally can take over an hour to prepare. However, the mouth-watering Chicken and Sausage Jiffy Jambalaya, from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle At Any Age cookbook, is so full of flavor, yet quick and easy to make, you will have extra time to whip up the scrumptious Pull Apart Bread! Use leftover cooked chicken or rotisserie chicken for an even simpler version.  You won’t believe its diabetic friendly yet will feel good about feeding your guests a delicious heart healthy meal!

 

Chicken and Sausage Jiffy Jambalaya from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle At Any Age

Leftover cooked chicken turns magically into another easy southern favorite. Serve over rice.

Makes 2 servings

4 ounces reduced-fat smoked sausage, diced
1/2 pound cooked boneless, skinless chicken breasts, cut in strips or chunks
1 1/4 cups salsa
1/2 teaspoon dried thyme leaves
1/2 cup chopped green onions

1. In large nonstick skillet, cook sausage over medium heat until done. Drain any excess grease. Add chicken, salsa, and thyme. Bring to a boil, reduce heat, and add green onions, cooking 5 minutes longer. Serve over rice.

Nutritional information per serving:
Calories 327 Calories from fat 20% Fat 7g Saturated Fat 2g Cholesterol 116mg Sodium 1152mg Carbohydrate 18g Dietary Fiber 1g Sugars 8g Protein 42g Dietary Exchanges: 2 vegetable, 1/2 other carbohydrate, 5 lean meat

Spicy Advice: Pick up frozen pre-cooked, grilled sliced chicken breast fillets for grilled flavor.

Check out Holly’s sizzling savory easy 30 minute healthy recipes.