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My Favorite Recipes

Peasant Roasted Fish
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serving size: 4
  • Calories: 392
  • Fat: 16
  • Carbohydrates: 14
  • Sugar: 5.3
  • Fiber: 6.1
  • Protein: 34.3

Recipe type: Fish
Ingredients
  • 2 large red onions, cut into ¼” wedges
  • 2 T extra virgin olive oil
  • 10 oz fresh artichoke hearts from your garden or farmers market
  • 1 c small cherry or grape tomatoes
  • 2 T chopped parsley
  • 1 clove garlic, minced
  • 4 skinless tilapia or other fish fillets (4—6 oz each)
Instructions
  1. Preheat oven to 400 degrees. Combine onions and oil in 13″ x 9″ baking dish.
  2. Spread in an even layer. Roast until onions are golden, about 35 minutes. Remove them from oven. Stir in the artichokes and tomatoes. In a small bowl, mix parsley and garlic. Set aside. Increase oven temperature to 450 degrees. Push vegetables to one side of dish and add fish. Spoon vegetables over fish. Sprinkle with parsley mixture. Return to oven and roast until fish is opaque in the center, about 8-10 minutes.

 

Garden Stand Bruschetta
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Calories: 116
  • Fat: 8.51
  • Carbohydrates: 8.87
  • Sugar: 4,43
  • Fiber: 2.08
  • Protein: 2.01

Ingredients
  • 6 or 7 ripe plum tomatoes
  • 2 cloves of garlic, minced
  • 1 T extra virgin olive oil
  • 1 t balsamic vinegar
  • 6-8 fresh basil leaves, chopped
  • Salt and freshly ground black pepper to taste
Instructions
  1. Take the tomatoes, cut them in halves or quarters, and remove the seeds and juice from their centers. Also, cut out and discard the stem area. I like plum tomatoes instead of regular tomatoes. The skins are much thicker, and there are fewer seeds and less juice.
  2. Preheat the oven to 450°F. While the oven is heating, chop up the tomatoes finely. 3. Put tomatoes, garlic, 1 T extra virgin olive oil, and vinegar in a bowl and mix. Add the chopped basil. Add salt and pepper to taste.
  3. Slice the baguette at a diagonal, about ½ inch thick slices. Coat one side of each slice with olive oil using a pastry brush. Place on a cooking sheet, olive oil side down. Once the oven has reached 450°F, place a tray of bread slices in the oven on the top rack. Toast for 5-6 minutes, until the bread just begins to turn nice and golden brown. Place the bread on a serving platter, olive oil side up.
  4. Place some topping on each slice of bread and serve. If you top each slice with the tomatoes, do it right before serving to keep the bread from getting soggy. I like to top them with a small ball of fresh mozzarella. Serves 10.

Grilled Chicken Wrap al la TCOYD
 
Chef Robert The Happy Diabetic: 
Recipe type: More Fun
This is a popular lunch served at TCOYD events
Ingredients
  • ¾ pounds of boneless skinless chicken breasts
  • salt and pepper to taste
  • ½ cup sliced onions
  • ¼ cup BBQ sauce
  • 2 8″ whole wheat tortilla shells
  • ½ cup shredded lettuce
  • ½ cup fresh diced tomatoes
Instructions
  1. Cook in a pan or grill and season the chicken
  2. Add the onions and cook 5 min. Spoon BBQ sauce over the chicken and onions.
  3. Warm the tortillas
  4. fill them with the chicken,onion and sauce mixture.
  5. Add lettuce and tomatoes
  6. Wrap them up.

 

Shrimp Scampi and Tomatoes
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serving size: 4
  • Calories: 57
  • Fat: 5.73g
  • Carbohydrates: 1.59
  • Sugar: 0.60g
  • Fiber: 0.45g
  • Protein: 0.27g

Recipe type: Appetizer
Ingredients
  • Ingredients1 lb Roma tomatoes; (2-3 tomatoes)
  • 2 oz Maytag blue cheese
  • 4-5 sprigs of basil; fresh
  • 4 T. virgin olive oil
  • Dash cracked pepper
  • 1 lb large fresh shrimp; raw, deveined
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • ¼ tsp freshly ground black pepper
  • 1 fresh lime
Instructions
  1. Wash and slice tomatoes crosswise into ½-inch-thick slices, 4-5 slices per tomato. Arrange 2-3 slices on each salad plate. Sprinkle the blue cheese on top each tomato. Cut fresh basil leaves into strips and top each tomato with basil. Drizzle olive oil over the tops and add a dash of pepper.
  2. Shrimp preparation:
  3. Combine the juice of the lime, oil, garlic, and pepper in a large bowl. Add shrimp and toss lightly to coat. Heat the grill on until hot. Place the shrimp on the grill and cook for approximately 3-4 minutes. Turn the shrimp. Place the shrimp on top of the tomato, basil, and Maytag blue cheese. Enjoy!

 

Fresh Fruit Bruschetta of Love
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 70
  • Fat: 2
  • 2.64
  • Carbohydrates: 11.05
  • Sodium: 31
  • Fiber: 1
  • Protein: 0.81

Recipe type: Dessert
Looking for a healthy dessert recipe? Chef Robert creates a healthy and delicious dessert in minutes complete with fresh strawberries, blueberries and chocolate.
Ingredients
  • 2 T of fresh blueberries
  • 4 strawberries
  • 4 teaspoons chocolate syrup
  • 4 small slices angel food (1 oz. each)
  • 2 T whipped cream
  • 4 T frozen raspberries
  • 1 t stevia
  • 1 t cinnamon
Instructions
  1. Slice 4 – 1” slices of angel food cake. Toast lightly under a low broiler until golden brown.
  2. Place the angel food on a plate.
  3. Top each piece with ½ T whipped cream.
  4. Place 1 sliced strawberry on top of the whipped cream.
  5. Sprinkle the blueberries on the dish.
  6. Dust the cake with the Stevia/cinnamon mixture.
  7. Drizzle 1 t of chocolate sauce on top of each slice of cake.

 

Chia Crusted Tuna with Fruit Salsa
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serves: 4
  • Serving size: 4
  • Calories: 196
  • Fat: 4.31g
  • Carbohydrates: 26.17
  • Sugar: 18.53g
  • Fiber: 5.81g
  • Protein: 12.97g

Recipe type: Entree
Ingredients
  • ¼ c fresh mango (or use canned)
  • ¼ c fresh pineapple (or use canned)
  • 2 fresh strawberries
  • 1 t fresh lime juice
  • 1 T leaf fresh cilantro
Instructions
  1. Peel and dice the mango and pineapple. Place them into a bowl. Add the diced strawberries, lime juice, and cilantro. Set aside. Add the balsamic vinegar, water, and brown sugar to a small non-stick skillet. Simmer over low heat for about 10-12 minutes, or until it reaches the thickness of maple syrup. Stir often. The glaze will coat the back of a spoon. Stir frequently to keep from burning. Let cool. This mixture will thicken as it cools and can be made a day ahead of time. Balsamic glaze can be stored in the refrigerator for up to a month. Season the tuna with cracked pepper. Spread the chia seeds on a plate. Press each tuna fillet in the chia seeds to evenly coat one side, then set aside. Place the fish into a non-stick oven able pan lightly coated with canola oil. Place the tuna in a preheated 425 degree oven. Roast the tuna for about 10-12 minutes. The cooked fish will be firm to the touch and the internal temperature will be about 120 degrees for medium rare. Remove from the oven and let the fish rest for 2-3 min. Place the fish on the plate. Top with fruit salsa and a zig-zag drizzle of the balsamic glaze.

 

Teriyaki Salmon with Scallion
 
Chef Robert The Happy Diabetic: 
Recipe type: Entree
Ingredients
  • 4 6-ounce center-cut salmon filets, skin on
  • 1 cup teriyaki sauce
  • 3 bunches scallions
Instructions
  1. Remove any bones from the salmon and discard. Place salmon in a bowl or shallow casserole. Cover with the teriyaki sauce. Marinate for 20 min. Meanwhile, trim roots from the scallions. Trim 2 bunches of scallions so that each scallion has only 1 inch of green. Place the trimmed scallions in a non-stick skillet with enough water to cover. Bring to a boil, lower heat, and cook until scallions are soft (about 5 minutes). Keep warm. Remove the salmon from the marinade. Reserve marinade. Season each salmon filet with fresh cracked pepper. Heat 1 large non-stick skillet until very hot. Put the salmon skin-side up in the pan and cook over medium-high heat for 3-5 minutes. Turn over and cook for 3-6 minutes. The salmon will start to flake when done. Finely dice remaining scallions so you have ½ cup. Add to the reserved marinade. Add marinade and ¼ cup water to the salmon. Heat for 1-2 minutes, until well coated. Serve with the boiled scallions.

 

Olive and Garlic Chicken of Love
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serves: 4
  • Serving size: 4
  • Calories: 196
  • Fat: 8g
  • Carbohydrates: 19g
  • Fiber: 0.16g
  • Protein: 3g

Recipe type: Entree
Ingredients
  • 2 teaspoons extra virgin olive oil
  • ¼ cup white wine
  • 1 pound skinless, boneless chicken breast halves, sliced
  • 2 cloves of garlic
  • 3 roma tomatoes, diced
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon rosemary
  • 1 tablespoon oregano
  • 10 pitted kalamata or black pitted olives
  • ¼ cup chopped fresh parsley
  • salt and pepper to taste
Instructions
  1. Heat oil in a large skillet over medium heat. Add sliced chicken and sautè about 4 to 6 minutes, until golden. Remove chicken from skillet and set aside. Sautè garlic in pan drippings for 30 seconds, then add tomatoes and sautè for 3 minutes. Lower heat, add white wine, and simmer for about 5 minutes. Add oregano, rosemary, and basil, and simmer for 2 to 3 more minutes. Return chicken to skillet and cover. Cook over low heat until chicken is cooked through and no longer pink inside. Add olives and parsley to the skillet and cook for 1 minute. Season with salt and pepper to taste, and serve.

 

Asparagus With Slivered Garlic Recipe
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serves: 4
  • Serving size: 4
  • Calories: 100
  • Fat: 6.49g
  • Carbohydrates: 15.03g
  • Fiber: 5.78g
  • Protein: 6.03g

Recipe type: Side Dish
Ingredients
  • 3 cups diagonally-sliced fresh asparagus
  • 1 tsp olive oil
  • 2 tbsp dry white wine
  • 2 garlic cloves, slivered
  • 2 tbsp minced red onion
  • 1 tbsp lemon juice
  • Freshly-ground black pepper, to taste
  • 1 dash salt, (optional)
Instructions
  1. Blanch the asparagus for 3 minutes in a pot of boiling water and drain. Heat the oil and wine in a skillet over medium heat. Add the garlic and onion and saute for 4 minutes. Toss the mixture with the asparagus. Sprinkle lemon juice, pepper, and salt to serve.
Cheesecake Fondue…of LOVE!
 
Chef Robert The Happy Diabetic: 
Recipe type: Dessert…of LOVE
Ingredients
  • Cheesecake Fondue…of LOVE!
  • 1 pkg. (8 oz.) cream cheese, softened
  • 1 jar marshmallow cream
  • 2 tbsp. milk
  • 1 tsp. fresh lemon juice
  • 1 tsp almond extract
Instructions
  1. In a saucepan over medium-low heat combine cream cheese and marshmallow cream. Cook; whisking constantly until melted. Watch carefully to avoid scorching. Slowly add milk, 1 tbsp. at a time, stirring well to combine. Stir in lemon juice, mix well. Remove from heat and transfer immediately to dessert fondue pot over candle flame.
  2. New to fondue? Here are some suggested “dippers” to serve with fondue: cherries, strawberries, kiwi slices, mango pieces, pineapple, fresh pears
Crispy Potato Latkas (Pancakes)…of Love! Mckinley Style
 
Chef Robert The Happy Diabetic: 
Cuisine: Jewish
Prep time: 
Cook time: 
Total time: 

Amazing and simple dish!
Ingredients
  • 5 potatoes
  • 2 onions
  • 3 eggs
  • 1 tsp. salt
  • ¼ tsp. pepper
  • between ¼ to ¾ cup all-purpose flour
  • oil for frying (canola)
Instructions
  1. Peel potatoes. Place in a bowl of cold water so they won’t turn brown.
  2. When ready to prepare the latkas, drain the potatoes. Place potatoes and onions in a food processor fitted with a knife blade. Pulse until smooth. Drain mixture well.
  3. Pour potato mixture into a large bowl. Add beaten eggs. Add salt and pepper. Add enough flour so that the mixture holds together.
  4. Pour 1 inch of oil into a large, deep frying pan. Heat the oil over medium-high heat.
  5. Carefully drop ¼ cup of the potato mixture into the hot oil.
  6. Flatten the pancake slightly so the center will cook.
  7. Fry for several minutes on each side until golden brown and cooked through.
  8. Drain on paper towels.

 

 

Chef Robert’s Asian (Go-To) Marinade
 
Chef Robert The Happy Diabetic: 
Recipe type: Asian
Ingredients
  • ½ C. water
  • ½ C. Soy Sauce
  • 
1 tsp. ginger
  • 1T. chopped garlic
  • 1 T. sugar
  • 1 tsp. onion powder
  • 2 T. honey
  • Mix all ingredients. Use as a marinade for meat and vegetables before grilling.
Instructions
  1. Mix all the ingredients together.
  2. That’s it!
  3. Keep in the fridge!

 

Apple Crisp of Love!
 
Chef Robert The Happy Diabetic: 
Nutrition Information
  • Serving size: 8 – ½ cup
  • Calories: 150
  • Fat: 7g
  • Carbohydrates: 24
  • Sodium: 40
  • Protein: 1g

Recipe type: Dessert
Ingredients
  • 5 cups sliced peeled Jonathan apple
  • 1 tablespoons sugar
  • 1 tablespoon Splenda
  • 1 teaspoon lemon juice
  • ½ teaspoon cinnamon
  • ⅛ teaspoon nutmeg
  • ½ cup regular rolled oats
  • ¼ cup Splenda
  • 3 tablespoons all-purpose flour
  • 3 tablespoons butter
  • ¼ chopped pecans
Instructions
  1. For filling: Preheat oven to 375 degrees F. In a large bowl combine apples, 2 tablespoons sugar and Splenda sugar substitute, lemon juice, and ½ teaspoon cinnamon and nutmeg. Transfer apple mixture to a 2-quart square baking dish.
  2. For topping: In medium bowl, combine oats, ¼ cup splenda sugar substitute,chopped pecans and flour. Cut in butter until mixture resembles coarse crumbs. Sprinkle topping over filling.
  3. Bake for 30 to 35 minutes or until apple is tender and topping is golden brown. Serve it warm.
Chicken & Wild Rice Soup of LOVE!
 
Chef Robert The Happy Diabetic: 
Recipe type: Soup
I want to share with you an amazing and simple Chicken & Wild Rice Soup it’s thick and creamy, but has no cream at all just a little milk. This made with love Happy Diabetic Chicken and Wild Rice Soup is light and nourishing and quite easy to make. The rice adds great texture and flavor. Freeze this one to have on hand when you are pressed for time. Top with toasted almonds and thinly sliced green onions to add a final flair or even some fresh spinach during the last 10 minutes of cooking.
Ingredients
  • What’s in it?
  • 2 Olive Oil
  • 1 Medium onion or small diced
  • 2 celery stalks, chopped
  • 2 small carrots, chopped
  • pepper
  • 3 garlic cloves, crushed and minced
  • ½ each teaspoon dried thyme, rosemary,
  • ¼ cup chopped fresh parsley
  • 8 cups chicken stock
  • 2 chicken breasts, cut in half
  • 1 cup wild/brown rice blend
  • 1 cup milk
  • ¼ cup corn starch
Instructions
  1. Let’s put it together!
  2. Drizzle the olive oil in a large soup pot over medium heat. Add onion, celery, and carrots, season with pepper, then cook until nice and tender, about 10-15 minutes. Add garlic and herbs then cook for 3 more minute.
  3. Add chicken broth then bring to a boil. Add chicken breast halves and cook until no longer pink in the center, about 10 minutes, remove the chicken to a bowl and let cool. When they are cool enough to handle dice the chicken not ¼ inch dices, no need to be so exact. Add wild/brown rice blend to the pot then place a lid on top, turn heat down to medium-low and simmer for 40-50 minutes or until rice is tender.
  4. In a small bowl, whisk together the milk with cornstarch until smooth. Now, slowly drizzle the milk mixture into soup while stirring. It will thicken slightly. Add chicken then simmer soup for 10 more minutes uncovered and serve.
  5. Season with some fresh ground pepper
  6. If the soup is not as thick as you like you can mix ¼ cup milk and a tablespoon of corn starch and add that to the soup slowly. What to thick…no worries add a little chicken broth or milk or even a little water.
  7. That’s it let’s eat!

 

Roasted Honey-Sriracha Glazed Buffalo Wings
 
Chef Robert The Happy Diabetic: 
Recipe type: Appetizer
Ingredients
  • Canola food spray
  • 2 pounds chicken wings
  • ½ cup (1 sticks) unsalted butter
  • ¼ cup Sriracha
  • ¼cup orange blossom honey
  • 1 teaspoons kosher salt
  • Juice of 1 lime
  • Chopped fresh cilantro, for garnish
  • 2 tablespoons white sesame seeds, for garnish
Instructions
  1. Preheat the oven to 375°F. Tuck the wing tips beneath the wing to avoid burning them.
  2. Roast the wings for 20 minutes, until tender,crispy and golden brown. Be careful not to crowd the pan, use a baking sheet (or on a foil-lined baking sheet). i
  3. While the wings are roasting, melt the butter in a medium saucepan over low heat. Add the Sriracha, honey, salt, and lime juice, stirring to combine. Keep warm over low heat. Put the cooked wings in a large mixing bowl and toss with the Sriracha mixture. Plate the coated wings on a large platter, garnishing with cilantro and sesame seeds.

 

St. Patrick’s Day Guacamole
 
Chef Robert The Happy Diabetic: 
Cuisine: FUN!
It’s no secret that I love Avocados in any form, but I think my favorite way to eat them is in guacamole. My St. Patrick’s Day guacamole is chock full of great Irish ingredients like sharp cheddar, carrots, bacon, parsley, and onion. Happy St. Patrick’s Day!
Ingredients
  • 3 ripe, Fresh California Avocados, seeded, peeled and mashed
  • ½ lemon, juiced
  • ⅛ tsp. salt
  • ⅛ tsp. fresh ground black pepper
  • ½ cup very finely diced carrots
  • ¼ cup very finely diced red onion
  • 1 clove garlic, crushed
  • ¼ jalapeño, seeded and very finely diced (optional)
  • 3 slices cooked bacon, chopped
  • ¼ cup very finely chopped parsley
  • 2 oz. Irish cheddar cheese, crumbled
Instructions
  1. In a large bowl, mash avocado with lemon juice, salt, and pepper.
  2. For a beautiful presentation, leave a small portion of the remaining ingredients out and use them for garnish.
  3. Stir in the carrots, onion, garlic, jalapeño, bacon, parsley, and cheese. Garnish and serve.

 

 

Southwestern Black Bean Salad al la TCOYD
 
Chef Robert The Happy Diabetic: 
Recipe type: FUN
The salad is served at many TCOYD events all over the Planet
Ingredients
  • 15.5 ounce can of black beans, rinsed and drained
  • 9 ounces of cooked corn, if frozen thawed
  • 1 medium tomato chopped
  • ¼ cup diced red onion
  • 1 scallion, chopped
  • 1½ limes, juice of
  • 1 T olive oil
  • 2 T cilantro
  • 1 Medium avocado, diced
  • 1 diced Jalapeno, with seeds if you like it really hot
Instructions
  1. Combine beans, corn, tomato, onion, scallon, cilantro,salt and pepper.
  2. Toss with the lime juice and olive oil. Marinate in the fridge for 30 min.
  3. Add avocado and Jalapeño just before serving.

 

Vanilla Mousse al la TCOYD
 
Chef Robert The Happy Diabetic: 
Recipe type: More dessert fun!
This Vanilla Mousse al la TCOYD is served at many TCOYD events all across the planet
Ingredients
  • 1 ounce package of sugar free fat free instant vanilla pudding mix
  • 1½ cups fat free milk
  • 1½ cups frozen reduces fat whipped cream topping
  • Fresh berries
  • Fresh mint
Instructions
  1. prepare pudding mix according to the directions using the fat free milk
  2. fold whipped topping into pudding
  3. cover and chill for 2 hours
  4. top with berries and mint

 

My Favorite Recipes

 

Oven Roasted Asparagus of Love!
 
Chef Robert The Happy Diabetic: 
Recipe type: Veggie
Roasted asparagus in the oven is one of the easiest ways to prepare asparagus. Just coat them with a little olive oil, sprinkle with salt and pepper, and maybe a little minced garlic, and roast them until lightly browned and tender. Calories: 75 Total Fat: 3.49g Total Carbs: 9.03g Dietary Fiber: 4.78g Sugars: 4.27g Protein: 5.03g
Ingredients
  • 1 pound of asparagus
Instructions
  1. First, wash the asparagus in cold water and trim away the lower ¼ of the stalk. Toss the asparagus in a large bowl with ½ T of oil and ½ T chopped garlic. Add kosher salt and freshly ground pepper to your tasting. Roast at 425°F on a foil-covered baking sheet until stalks are soft and the skin is crispy. Turn the stalks at 10 minutes of roasting time.
  2. Add your own touch of love-
  3. Cutting thin rings of red bell pepper to roast on top of the asparagus will offer a feast of flavor for your pallet and a feast of color for your eyes! Top your cooked asparagus with a sprinkle of fresh lemon juice. Serves 4.