(A lighter, low-carb take on my 1978 favorite — still full of that sweet vinegar-bacon flavor I love.)

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Ingredients

• 3 small white potatoes (about ½ pound total), scrubbed and cut into bite-size cubes
• 1½ cups cauliflower florets (or diced turnip or rutabaga if preferred)
• 3 slices bacon, diced
• ½ medium onion, finely chopped
• 2 tablespoons red wine vinegar (or Apple Cider vinegar)
• 1½ teaspoons Splenda, Stevia, or your preferred sweetener
• 1 teaspoon Dijon mustard (optional, adds tangy depth)
• Salt and black pepper, to taste
• Optional garnish: chopped parsley or green onion

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Instructions

1. Cook the potatoes
   • Boil the diced potatoes in lightly salted water for about 8 minutes, until just tender.
   • Add the cauliflower florets during the last 3 minutes of boiling so they soften slightly.
   • Drain both together and set aside.
2. Cook the bacon
   • In your Revere Ware skillet, fry the diced bacon over medium heat until crisp.
   • Remove the bacon pieces and leave 1–2 tablespoons of the rendered bacon fat in the pan.
3. Sauté the onions
   • Add the chopped onion to the hot bacon fat.
   • Sauté about 4–5 minutes, until translucent and lightly golden.
4. Deglaze and season
   • Lower the heat and stir in the vinegar, sweetener, mustard (if using), salt, and pepper.
   • Let it simmer and bubble for 30 seconds, dissolving the sweetener and loosening any browned bits from the pan.
5. Combine everything
   • Return the potatoes, cauliflower, and bacon to the pan.
   • Toss gently to coat all the pieces evenly with the warm dressing.
   • Taste and adjust seasoning — add another splash of vinegar if you like it extra tangy.
6. Serve
   • Enjoy warm or at room temperature.
   • Sprinkle with parsley or green onion if desired for color and freshness.

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Flavor & Texture Notes

This remix keeps the soul of your old recipe:

• The vinegar and sweetener give that same tangy-sweet balance you remember.
• The bacon and onion provide the smoky-salty foundation.
• The cauliflower stretches the potatoes’ texture while cutting carbs — you still get the bite without the starch overload.

It’s still comfort food — just tuned to today’s Bill.

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Estimated Nutrition (per serving, serves 4)

Nutrient	Amount	Notes
Calories	170 kcal	Mostly from bacon and potatoes
Total Carbohydrates	14 g	About half that of a classic version
Net Carbohydrates	12 g	After subtracting 2 g fiber
Protein	5 g	Bacon and potatoes
Total Fat	10 g	From bacon fat
Sodium	310 mg	Varies with bacon and added salt
Fiber	2 g	From cauliflower and onion
Sugars	2 g	Natural sugars only
Cholesterol	17 mg	From bacon
Estimated Glycemic Impact	Moderate to low	About half the blood-sugar impact of traditional versions

🌮 Pollo Ranchero Skillet with Guacamole, Beans & Quinoa

Ingredients (2 servings)

• 8 oz boneless, skinless chicken breast (sliced into strips)
• ½ medium onion, sliced
• 1 (10 oz) can diced tomatoes (low sodium) with green chiles, drained
• 1 medium bell pepper (red, orange or yellow), sliced
• 1 clove garlic, minced (optional)
• 1–2 tsp olive oil
• ¼–½ tsp cayenne pepper (to taste)
• 1 tsp ground cumin
• Salt & black pepper, to taste
• ½ cup Salsa Ranchera (Herdez)

For serving:

• ½ cup guacamole (homemade)
• 1 cup refried beans (black or pinto) or 1 cup black beans & quinoa
• 2 tbsp fresh cilantro, chopped

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Directions

1. Prep: Slice chicken, onion, and bell pepper into strips. Chop cilantro.
2. Sauté: Heat olive oil in a skillet over medium-high heat. Add chicken strips and cook until lightly browned, ~4–5 minutes.
3. Add Veggies & Spices: Stir in onion, bell pepper, and garlic. Cook until vegetables soften, ~4 minutes. Sprinkle in cayenne, ground cumin, salt, and black pepper.
4. Stir in the drained tomatoes with green chiles and cook 2–3 min to concentrate.
5. Sauce: Pour in salsa ranchera, stir to coat, and simmer 2–3 minutes until chicken is fully cooked and sauce slightly thickens.
6. Finish: Remove from heat and stir in half the chopped cilantro for freshness.
7. Serve: Plate chicken & peppers with guacamole and beans/quinoa. Garnish with the remaining cilantro.

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🍴 Notes & Variations

• Add a squeeze of lime juice with the cilantro for brightness.
• Swap black beans & quinoa for pinto beans, if preferred.
• For more heat, layer cayenne with fresh jalapeño slices.

Cauliflower Fried “Rice” (see below)

Cauliflower Grits with Shrimp & Okra Creole

Original recipe from American Diabetes Association site.

Serving Size: ~¾ cup grits + ½ cup Creole (per serving, 2 servings total)

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Ingredients

For the Grits:

• 1 lb cauliflower, trimmed and grated (about 4 cups)
• 1 tsp olive oil
• ½ clove garlic, minced
• ¼ can low-sodium white beans, drained and rinsed (about ⅓ cup)
• ¼ cup low-sodium chicken broth
• ¼ cup water
• ½ tbsp finely grated Parmesan cheese (optional)
• ¼ tsp onion powder
• Black pepper, to taste

For the Shrimp & Okra Creole:

• ½ lb large shrimp, peeled and deveined
• 1½ tsp olive oil, divided
• 1 stalk celery, diced
• ½ small yellow onion, diced
• ½ green bell pepper, diced
• 1–2 cloves garlic, minced
• 1 tsp salt-free Creole seasoning
• 7 oz canned diced tomatoes (½ of a 14-oz can)
• ½ cup low-sodium chicken broth
• 1 bay leaf
• ½ tsp Worcestershire sauce
• ½ cup sliced okra (fresh or frozen)
• ½ green onion, sliced (for garnish)
• Hot sauce, optional (for garnish)

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Directions

Make the Grits

1. Heat oil in a medium pot over medium-high heat.
2. Add cauliflower and cook ~8 minutes, until softened and lightly browned.
3. Add garlic; cook 30 seconds.
4. Stir in beans, broth, and water. Cook 3–4 minutes, then remove from heat.
5. Stir in Parmesan and onion powder. Mash or blend until creamy but still slightly textured.
6. Season with black pepper, cover, and keep warm.

Cook the Shrimp & Okra Creole

1. Pat shrimp dry. Heat ¾ tsp oil in a skillet over medium-high.
2. Sear shrimp in a single layer until just opaque and lightly browned; remove to a plate.
3. Add remaining oil, celery, onion, and bell pepper to skillet. Cook ~5 minutes until tender.
4. Add garlic and Creole seasoning; cook 30 seconds.
5. Stir in tomatoes, broth, bay leaf, Worcestershire, and okra. Bring to a boil, then reduce to simmer ~8 minutes, stirring often, until slightly thickened.
6. Return shrimp to the pan and cook 1–2 minutes until heated through.

Assemble

Spoon grits into bowls, top with shrimp & okra Creole, and garnish with sliced green onion and a dash of hot sauce if desired.

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Estimated Nutrition (Per Serving, 2 Servings Total)

	Per Serving
Calories	~240–260
Protein	~23 g
Carbohydrates	~22 g
Fiber	~8–9 g
Total Fat	~6–7 g
Sodium	~330 mg
Potassium	~1,100 mg

(Values adjusted proportionally from original recipe + okra adds ~2 g carbs, 1 g fiber per serving.)

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Homemade Creole Seasoning

Ingredient	Amount
Paprika	2 tbsp
Garlic powder	1 tsp
Onion powder	1 tsp
Dried oregano	1 tsp
Dried thyme	1 tsp
Dried basil	½ tsp
Black pepper	1 tsp
White pepper	½ tsp
Cayenne pepper	½ tsp
Salt	1 tsp (adjust to taste)

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Instructions

1. Combine all ingredients in a small bowl.
2. Mix thoroughly until well blended.
3. Store in an airtight jar or spice container in a cool, dark place for up to 6 months.

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Cauliflower Fried “Rice”

Cauliflower Fried Rice (original recipe via ADA Diabetic Food Hub)

Ingredients

• olive oil (divided) 1 tbsp
• toasted sesame oil 1 tsp
• green onion (scallion) (chopped) 3
• soy sauce (reduced-sodium) 1 1/2 tbsp
• low sodium chicken broth (no-salt-added, fat-free) 1/4 cup
• ground ginger 1/8 tsp
• large carrots (finely diced) 2
• cauliflower florets 3 cup
• black pepper (ground ) 1/8 tsp

Step-By-Step Instructions:

1. Cut the cauliflower into small chunks and process in a food processor until rice consistency, or grate the head of cauliflower with a grater; set aside.
2. Heat 1/2 Tbsp. olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.
3. Add remaining 1/2 Tbsp. olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.

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