Friday, July 25, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower "Mashed Potatoes" - 6.2g Carbs, 2.7g Fiber, 0g Sugar

 

Cauliflower "Mashed Potatoes" - 6.2g Carbs, 2.7g Fiber, 0g Sugar

From: SparkPeople user TERRYN3
This is one recipe for cauliflower everyone will love!
Prep: 10 min
Cook: 20 min
Servings: 8

1 head of cauliflower, trimmed and florets steamed
1/4 cup sour cream
2 oz cream cheese, softened
1/4 tsp onion powder
1/4 tsp garlic powder
Salt and pepper, to taste

After you have steamed or boiled the trimmed cauliflower florets, drain and return to pan. Mash well and stir in the sour cream, cream cheese, onion powder, garlic powder, and salt and pepper to taste. Put into a round baking dish, cover and bake at 400 degrees for 20 minutes. Makes 8 servings 1/2 cup each.

Servings: 8
Nutrition per Serving: 68.8 Calories, 4.3g Total Fat, 2.6g Saturated Fat, 0.3g Polyunsaturated Fat, 1.2g Monounsaturated Fat, 11.3mg Cholesterol, 58mg Sodium, 348.2mg Potassium, 6.2g Total Carbs, 2.7g Dietary Fiber, 0g Sugars, 2.9g Protein


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Wednesday, July 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] FLAMING SLOW COOKER PORK

 

 
                     
* Exported from MasterCook *

                         FLAMING SLOW COOKER PORK

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : pork tenderloin

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4             pounds  pork tenderloin -- cubed
  1       (16. oz.) jar  hot picante sauce
  1        (7 oz.) can  chopped green chiles
  1        (7 oz.) can  chipotle peppers in adobo sauce
  2                     limes -- juiced

1.  Put pork tenderloin into slow cooker.  Pour picante sauce over the pork; add green chiles, chipotle peppers in adobo sauce, and lime juice.

2.  Cover and cook on HIGH until the pork is tender enough to be shredded easily with 2 forks, about 5 hours.  Remove pork to a cutting board, shred and return to sauce.  Continue cooking on LOW another 3 to 4 hours.

Description:
  "This simple slow cooker pork tenderloin is prepare with canned peppers and prepared picante sauce to make a great burrito filling for people who like their meat spicy"
Source:
  "allrecipes.com"
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Per Serving (excluding unknown items): 190 Calories; 5g Fat (25.4% calories from fat); 32g Protein; 2g Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 77mg Sodium.  Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit.


Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Style Grilled Salmon - 2g Carbs, Trace Fiber

 

Mediterranean Style Grilled Salmon - 2g Carbs, Trace Fiber

From: Mayo Clinic Staff

Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other whitefish, and the calorie values are similar.
Serves: 4

4 Tbsp chopped fresh basil
1 Tbsp chopped fresh parsley
1 Tbsp minced garlic
2 Tbsp lemon juice
4 salmon fillets, each 5 oz
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice.  Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer). Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

Servings: 4
Serving size: 1 fillet
Nutrition per Serving: 183 Calories, 9g Total Fat, 1.5g Saturated Fat, 3g Monounsaturated Fat, 78mg Cholesterol, 2g Total Carbs, Trace Dietary Fiber, 105mg Sodium, 28g Protein

DASH Eating Plan Servings: 4 Meats, poultry and fish

Mayo Clinic Healthy Weight Pyramid Servings: 2 Protein and dairy

Diabetes Meal Plan Exchanges: 4 Meat and meat substitutes


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Posted by: chefgloria1030@yahoo.com
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Tuesday, July 22, 2014

[Healthy_Recipes_For_Diabetic_Friends] Gazpacho - 12g Carbs, 2g Fiber

 

Gazpacho - 12g Carbs, 2g Fiber

From: WebMD
Mix up this lower-sodium version of the summer soup in 20 minutes. Instead of chopping the veggies, you can use a blender to save prep time.
Prep: 20 min
Total Time: 20 min

3 medium tomatoes, peeled, chopped
1/2 cup cucumber, seeded, chopped
2 cups low-sodium vegetable juice cocktail
1/2 cup green pepper, chopped
2 green onions, sliced
1 Tbsp lemon juice
1/2 tsp basil, dried
1/4 tsp hot pepper sauce
1 clove garlic, minced

In large mixing bowl, combine all ingredients.

Cover and chill in the refrigerator for several hours.

Servings: 4
Nutrition per Serving: 52 Calories, <1g Fat, <1g Saturated Fat, 0mg Cholesterol, 41mg Sodium, 2g Protein, 12g Carbs, 2g Total Fiber, 514g  Potassium


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Posted by: chefgloria1030@yahoo.com
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Monday, July 21, 2014

[Healthy_Recipes_For_Diabetic_Friends] Buffalo Chicken Dip - 3g Carbs, 0g Fiber, 0.6g Sugar

 

Buffalo Chicken Dip - 3g Carbs, 0g Fiber, 0.6g Sugar

From: SparkPeople user ELAINEHN

A great party dip that all my friends ask for every time we have a cook out or party!
Prep: 5 min
Cook: 20 min
Servings: 16

5 oz cooked chicken breast, shredded or chopped
4 oz fat-free cream cheese
8 oz low-fat cream cheese
1/2 cup reduced-fat blue cheese or ranch dressing
1/2 cup shredded low-fat Cheddar cheese
1/4 cup hot sauce

Tips: You can heat this in a slow cooker for two hours on low.

1. Heat oven to 350F.
2. Mix together cream cheeses. Stir in salad dressing, hot sauce and shredded cheese until well mixed. Stir in chicken.
3. Bake 20 minutes or until mixture is heated through. (I like to skim off any grease that has come to the top of the dish before stirring and serving.)

Serve with dry toasted pita or bagel chips, low fat crackers or vegetables.

This can also be prepared as above and microwaved 5-10 minutes instead of baking, if desired ... but I really like it baked.

*The nutritional information is for the recipe as listed, but you can substitute all Fat Free cheeses to lower the calories & fat ... but it does alter the finished taste/texture slightly. The N.I. does not include whatever you dip into the dip (crackers, veggies, etc.) I've estimated about 1/4 cup per serving ... which would be a very generous appetizer serving ... enough for several 'dips' per person.

Servings: 16
Nutrition per Serving: 70.7 Calories, 3.9g Total Fat, 2.1g Saturated Fat, 0.3g Polyunsaturated Fat, 1.1g Monounsaturated Fat, 14.5mg Cholesterol, 222.1mg Sodium, 49.4mg Potassium, 3g Total Carbs, 0g Dietary Fiber, 0.6g Sugars, 5.3g Protein


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Posted by: chefgloria1030@yahoo.com
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Sunday, July 20, 2014

[Healthy_Recipes_For_Diabetic_Friends] ASIAN CROCKPOT STEAK - 34g Carbs, 7g Fiber

 

 ASIAN CROCKPOT STEAK - 34g Carbs, 7g Fiber

Recipe By     :
Serving Size  : 0     Preparation Time :0:00
Categories    : steak

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2    tablespoon  olive oil
  1              pound  beef round steak -- cut into stir fry strips
     1/4           cup  onion -- chopped
  1              clove  garlic -- minced
  1                cup  bok choy -- sliced or shredded
  1 1/2           cups  fat-free beef broth
     1/4           cup  soy sauce
     1/2      teaspoon  ground ginger
  1 1/2    tablespoons  cornstarch -- mixed in 1/2 cup cold water
  2               cups  broccoli -- cooked

1.  Saute meat in oil.  Put in crockpot.  Add other ingredients except cornstarch and broccoli.  Cover and cook on LOW for 10 hours.  Pour meat and sauce into pot, bring to a boil and add thickener.  Stir in cooked broccoli and serve.

Source: "unknown"
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Per Serving (excluding unknown items): 241 Calories; 8g Fat (22.2% calories from fat); 26g Protein; 34g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 4960mg Sodium. 

Exchanges: 1 Grain(Starch); 2 Lean Meat; 4 Vegetable; 1 1/2 Fat.

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Posted by: <gypsybussings@yahoo.com>
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[Healthy_Recipes_For_Diabetic_Friends] 24 HOUR ITALIAN BEEF - Trace Carbs, 0g Fiber

 

 24 HOUR ITALIAN BEEF - Trace Carbs, 0g Fiber

Recipe By     :Linda Courtway
Serving Size  : 20    Preparation Time :0:00
Categories    : rump roast

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5             pounds  beef roast -- (use rump roast)
  2               cups  water
  1            package  au jus gravy packet -- dry
  1            package  fat-free Italian salad dressing -- dry
                        Italian seasoning -- optional

1.  Combine water, gravy mix and dressing mix.  Add Italian seasoning if desired.  Pour over roast in crockpot.  Cook on LOW 12 to 15 hours.

2.  Remove roast and shred with 2 forks, forming strings.  Cook another 10 to 12 hours on LOW.

Source:
  "PhoenixButterfliesWWRecipesSupport@yahoogroups.com"
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Per Serving (excluding unknown items): 237 Calories; 18g Fat (68.9% calories from fat); 18g Protein; trace Carbohydrate; 0g Dietary Fiber; 66mg Cholesterol; 85mg Sodium. 

Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 Fat; 0 Other Carbohydrates.

NOTES : WW FLEX POINTS PER SERVING: 6

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