Recipes That Are Diabetic Friendly But Tasty for Everyone: Ham Broccoli Quiche, Mushroom Onion Beef

ByLinda Carol Wilson

Whether you are a newly diagnosed diabetic or a long time diabetic looking for new recipes, this article has recipes for you. For most diabetics, you can eat regular foods along with everyone else. Of course there are exceptions such as too many carbs or sugars, but overall family meals can include the diabetic. The recipes in this article are dishes that can be served to the whole family including the diabetic. Diabetics do need to have a good ratio of protein and carbs, beware of sugar, and eat regular reasonable servings.

DIABETIC FRIENDLY HAM AND BROCCOLI QUICHE
1 pie shell, unbaked
1 1/2 cups cooked and cubed ham
1 1/2 cups shredded Swiss cheese
1 cup frozen broccoli florets, thawed and drained thoroughly
4 large eggs
1 cup low-fat milk
1/4 tsp dried onion flakes
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Layer the ham, cheese, and broccoli in the pie shell in order given. In a medium bowl, combine all the remaining ingredients; beat well. Pour this mixture gently over the ham, cheese, and broccoli in the pie shell.

Bake quiche at 375 degrees for 35 to 45 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting to serve.

Note: This is a great item to add to your brunch table.

MUSHROOM AND ONION BEEF
2 large yellow onions, sliced into rings
3 tsp canola or olive oil, divided
1/4 tsp salt
4 tsp balsamic vinegar, divided
1 cup sliced mushrooms
1 lb boneless beef top sirloin
1/4 tsp dried thyme
1/4 tsp garlic powder
1/2 tsp fresh ground black pepper

Slice the beef into 1/2-inch thick slices; set aside.

Place the onions in a large nonstick skillet over medium heat. Cover and cook 15 minutes, stirring several times and scraping bottom of pan to loosen the browned bits. Add two teaspoons of the oil and the salt to the skillet and stir well. Add 3 teaspoons of the balsamic vinegar to the pan, one teaspoon at a time; scrape to deglaze pan.

Lower the heat under the skillet to medium-low and add the mushrooms. Cook mixture, uncovered, for 4 to 5 minutes until mushrooms are soft, stirring often. Remove mushrooms and onions from the pan but keep warm.

Raise the heat under the skillet to medium-high; add the last of the oil and swirl to coat bottom of the skillet. Add the beef and sprinkle with the garlic powder, thyme, and pepper. Cook 5 minutes or until of the desired doneness. Remove from heat.

Drizzle the remaining balsamic vinegar over the beef; return the onions and mushrooms to the pan, stirring to mix well.

Yield: 4 servings
Approximately per serving: 215 calories, 9 g (2 sat)fat, 7 g carbs, 26 g protein, 53 mg cholesterol.

Enjoy!

For more of Linda's recipes and diabetic information visit http://diabeticenjoyingfood.blogspot.com
For her old fashion recipe collection visit her at http://grandmasvintagerecipes.blogspot.com

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