Monday, July 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Diabetic Mexican Bean Dip - Cal 56, Fat 2g, Carbs 9g

 

Diabetic Mexican Bean Dip - Cal 56, Fat 2g, Carbs 9g

Cross between guacamole and pureed beans, with a spicy flavor provided
by chilies, garlic and onion.

Yield: 14 servings

Ingredients

1 can (15 ounces) red kidney beans, rinsed and drained
1 medium avocado, chopped
2 tablespoons lemon juice
2 tablespoons tomato paste
1 red chili, finely chopped (optional)
2 cloves garlic, minced
1 tablespoon Equal Spoonful or Granulated *
1 green onion, sliced
1/4 cup chopped parsley, divided

* May substitute 1-1/2 packets Equal sweetener

Directions

Place kidney beans, avocado, lemon juice, tomato paste, chili, garlic
and Equal in food processor; cover.
Process until well blended. Stir in green onion and 3 tablespoons parsley.
Sprinkle with remaining parsley.

Nutritional Information Per Serving

Calories: 56 ; Protein: 3 g ; Fat: 2 g ; Sodium: 3 mg; Cholesterol: 0 mg
; Carbohydrates: 9 g

Exchanges: 1/2 vegetable, 1/2 starch

Source : Equal via diabeticgourmet.com/recipes/html/1167.shtml

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Posted by: Richard Lee Holbert <papa-h@att.net>
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[Healthy_Recipes_For_Diabetic_Friends] Lemon and Garlic Roasted Cauliflower - 9.6g Carbs, 3.6g Fiber, 3.4g Sugar

 

Lemon and Garlic Roasted Cauliflower - 9.6g Carbs, 3.6g Fiber, 3.4g Sugar

 

From: Books, Echo Bay (2014-07-21). Healthy Lunch Recipes: Easy, Delicious and Healthy Lunch Recipes (The Easy Recipe) (Kindle Locations 385-386). Echo Bay Books. Kindle Edition.

Time: 50 minutes

Serves: 2 to 4

 

1 head cauliflower, cut into florets

1 Tbsp lemon zest

½ lemon, juiced

4 garlic cloves, chopped

4 Tbsp olive oil

Salt, to taste

Pepper, to taste

 

Combine the lemon zest with the lemon juice, garlic and olive oil in a bowl.

 

Add salt and pepper to taste then toss in the cauliflower.

 

Spread the cauliflower florets on a baking tray lined with parchment paper and bake in the preheated oven at 350F for 20 minutes.

 

Remove from the oven and flip them over then bake another 20 minutes.

 

Serve the cauliflower warm.

 

Nutrition From: www.caloriecount.about.com

Servings: 2

Serving Size: 175 g

Nutrition per Serving: 284 Calories, 254 Calories from Fat, 28.2g Total Fat, 4g Saturated Fat, 0mg Cholesterol, 118mg Sodium, 435mg Potassium, 9.6g Total Carbs, 3.6g Dietary Fiber, 3.4g Sugars, 3.1g Protein - Vitamin C 111% - Calcium 4% - Iron 4%

Nutrition Grade B-

 

Good points:

    No cholesterol

    Low in sodium

    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Diabetic Simple Chicken Mole - Cal 180, Carbs 7g, Fat 8g

 

Diabetic Simple Chicken Mole - Cal 180, Carbs 7g, Fat 8g

In a Mexican mole sauce, the chocolate isn't even sweetened.
Sliced red peppers, sauteed onions and grated carrots are delicious
accompaniments for this chicken with chocolatey sauce.

Makes 4 servings

Source : diabeticgourmet.com/recipes/html/686.shtml

Ingredients

1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more
if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish

Directions

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat.
Add chicken to pan and saute, turning once, until cooked through, about
4-6 minutes per side.
Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan.
Add onion to skillet and saute for 3 minutes or until translucent.
Add garlic and cook for another 30 seconds.
Add cumin, coriander, cocoa powder and chili powder, stirring to coat
onions well.
Add tomatoes, almonds, raisins, broth and salt.
Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if
needed, for desired consistency.
Place chicken on serving dish and pour sauce over top.
Garnish with cilantro and serve.

Nutritional Information Per Serving

Calories: 180 ; Protein: 21 g ; Fat: 8 g ; Sodium: 280 mg;
Saturated Fat: 1 g ; Dietary Fiber: 1 g ; Carbohydrates: 7 g

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Saturday, July 26, 2014

[Healthy_Recipes_For_Diabetic_Friends] GARLIC BROTH - 40g Carbs, 5g Fiber

 

 GARLIC BROTH - 40g Carbs, 5g Fiber


Recipe By     :
Serving Size  : 4    
Preparation Time :0:00
Categories    : Broth

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  vegetable stock
  1 1/2    tablespoons  olive oil
  1               head  garlic -- peeled and coarsely chopped
     1/2                Turkish bay leaf
     1/4      teaspoon  dried thyme
                 pinch  dried sage
                        salt -- to taste

1.  To the vegetable stock, add the olive oil, bay leaf, garlic, thyme and sage.

2.  Bring to a boil, reduce heat, cover and simmer for 30 minutes.  Add salt to taste.

3.  Strain.  Good as is, or use as a base for soups.

Source:  "Richard Lee Holbert   Low Fat Good Cooking  2007"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 290 Calories; 11g Fat (33.3% calories from fat); 9g Protein; 40g Carbohydrate; 5g Dietary Fiber; 4mg Cholesterol; 2439mg Sodium. 

Exchanges: 2 1/2 Grain(Starch); 0 Vegetable; 2 1/2 Fat.

NOTES : WW FLEX POINTS PER SERVING: 3

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Summer Squash with Pecan Pesto - 9.3g Carbs, 3.8g Fiber, 4g Sugar

 

Roasted Summer Squash with Pecan Pesto - 9.3g Carbs, 3.8g Fiber, 4g Sugar

From: Healthy Lunch Recipes: Easy, Delicious and Healthy Lunch Recipes (The Easy Recipe) (Kindle Locations 158-160). Echo Bay Books.
Time: 1 hour
Serves: 4

4 summer squashes or zucchini, halved lengthwise
4 Tbsp olive oil
Salt, pepper to taste
1/2 cup fresh basil
1/4 cup pecans
1 Tbsp lemon juice
2 garlic cloves
1/4 cup olive oil

Season the squashes with salt and pepper and place them on a baking tray.

Drizzle them with olive oil and roast them in the preheated oven at 350F for 30 to 40 minutes or until tender and golden.

Remove from the oven and let them cool down slightly.

To make the pesto, combine the basil with the pecans, lemon juice and garlic in a blender. Pulse until well blended, adding the olive oil gradually.

Serve the roasted squash with pesto.

Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 247 g
Nutrition per Serving: 362 Calories, 334 Calories from Fat, 37.1g Total Fat, 4.9g Saturated Fat, 0mg Cholesterol, 60mg Sodium, 592mg Potassium, 9.3g Total Carbs, 3.8g Dietary Fiber, 4g Sugars, 4.1g Protein
Vitamin A 11% - Vitamin C 60% - Calcium 5% - Iron 7%
Nutrition Grade: B

Good points:
    No cholesterol
    Very low in sodium
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Massaged Kale Salad - 4.1g Carbs, 1.3g Fiber, 0.9g Sugars

 

Massaged Kale Salad - 4.1g Carbs, 1.3g Fiber, 0.9g Sugars

From: SparkPeople user CHEF_MEG
Even kale needs some love. Massaging an acid-based dressing into the fibrous green leaves tenderizes them, making the healthy vegetable more palatable in its raw form.
Prep: 10 min
Servings: 8

2 bags Fresh Express Baby Kale Mix
4 Tbsp Chef Meg's Garlic Dijon Vinaigrette (Recipe Below)
Juice and zest of one lemon
1/2 tsp black pepper
1 hard-boiled egg, finely chopped (optional)

Place the kale in a large mixing bowl. Pour dressing and lemon juice over the greens, then massage the dressing into the kale for 5 minutes. This will help soften the kale. Cover and refrigerate for 4 hours or overnight.

Just before serving, add the egg, black pepper, and lemon zest.

Tips: This dish ages beautifully. Make it a day ahead.

Servings: 8
Makes: 8 cups
Serving Size: 1 cup
Nutrition per Serving: 50 Calories, 3.2g Total Fat, 0.5g Saturated Fat, 0.4g Polyunsaturated Fat, 2g Monounsaturated Fat, 23.2mg Cholesterol, 52.6mg Sodium, 143mg Potassium, 4.1g Total Carbs, 1.3g Dietary Fiber, 0.9g Sugars, 1.9g Protein

===================
Garlic Dijon Vinaigrette Salad Dressing - 1.3g Carbs, 0.1g Fiber, 0.1g Sugar

From: CHEF_MEG
Vinaigrettes are perfect as salad dressing, a dipping sauce for steamed vegetables, and a marinade for lean cuts of meats.
Prep: 5 min
Servings: 12

2 Tbsp Dijon mustard
2 cloves garlic, minced
1 lemon, zested and juiced, about 1/4 cup
1/4 cup red wine vinegar
1/2 tsp black pepper, coarsely ground
1/4 cup extra virgin olive oil

Place all ingredients except the oil in a small food processor or bowl. With the processor running or while whisking, slowly stream in the oil.
Refrigerate up to a week.

Tips: To mellow the garlic flavor, roast it before adding to the dressing.
How can you tell if the dressing is good? I always say that if you get a one-eye wink out of me due to the tang, it's perfect.

Servings: 12
Makes: 3/4 cup
Serving Size: 1 tablespoon
Nutrition per Serving: 47.2 Calories, 4.5g Total Fat, 0.6g Saturated Fat, 0.4g Polyunsaturated Fat, 3.3g Monounsaturated Fat, 0mg Cholesterol, 61.8 mg Sodium, 9.4 mg Potassium, 1.3g Total Carbs, 0.1g Dietary Fiber, 0.1g Sugars,  0.1g Protein


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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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