Friday, December 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Ginger, Split Pea and Vegetable Curry (Subzi dalcha) - 30g Carbs, 6g Fiber

 

Ginger, Split Pea and Vegetable Curry (Subzi dalcha) - 30g Carbs,  6g Fiber

From: EatingWell - January/February 2008    
Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry—perfect for a cold winter night by the fireplace, with a loaf of crusty bread. Try any combination of vegetables—sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles—the vegetables and split peas bring the heat level down to make each bite addictive without being excessively hot.

Nutrition Profile - - Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free

Active Time: 50 min
Total Time: 50 min
Servings: 6
Serving Size: generous 1 cup each

1 large russet or Yukon Gold potato, peeled, cut into 1/2-inch cubes
1/2 cup yellow split peas, (chana dal)
1 cup cauliflower florets, (1-inch pieces)
1 cup green bean pieces, frozen or fresh (1-inch pieces)
1 small (8 oz) eggplant, cut into 1/2-inch cubes
1 medium carrot, cut into 1/4-inch-thick slices
1 3/4 tsp salt
1/2 tsp ground turmeric
1 Tbsp canola oil
1 tsp cumin seeds
4 large cloves garlic, cut into thin slivers
1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly sliced crosswise (do not seed)
1 Tbsp cornstarch
1/4 cup finely chopped fresh cilantro
4 long thin slices fresh ginger, cut into matchsticks
Juice from 1 medium lime
1 tsp ghee, or butter (optional)

Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam that rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes.

Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7 to 10 minutes more.

Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2 minutes. Remove from the heat.

Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the "washings" back into the saucepan.

Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice and ghee (or butter), if using.

Servings: 6
Serving Size: generous 1 cup each
Nutrition per Serving: 161 Calories, 3g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 30g Carbs,  6g Fiber, 6g Protein, 700mg Sodium, 663mg Potassium

Nutrition Bonus: Vitamin A (40% daily value), Vitamin A (35% dv), Folate (28% dv), Potassium (19% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1 /2 starch, 1 vegetable, 1/2 fat


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Thursday, December 18, 2014

[Healthy_Recipes_For_Diabetic_Friends] Oven Roasted Brussels Sprouts with Tomatoes - 7g Carbs, 2g Fiber, 2g Sugar

 

Oven Roasted Brussels Sprouts with Tomatoes - 7g Carbs, 2g Fiber, 2g Sugar

From: www.readyseteat.com
An oven prepared side dish recipe combines Brussels sprouts with fire roasted diced tomatoes and seasonings for great flavor
Hands On: 10
Total: 30  
Servings: 6
Serving Size: 1/2 cup

1 lb small fresh Brussels sprouts, trimmed, cut in half lengthwise
1 (14.5 oz can) Hunt's Fire Roasted Diced Tomatoes, drained
2 Tbsp Pure Wesson Canola Oil
1/4 tsp garlic powder
1/4 tsp salt
1/8 tsp ground black pepper

Preheat oven to 425 degrees F.

Toss together Brussels sprouts, drained tomatoes, oil, garlic powder, salt and pepper in large bowl. Spread mixture in single layer on large shallow baking pan.

Bake 20 minutes or until Brussels sprouts are tender and browned, stirring once halfway.

Servings: 6
Serving Size: 1/2 cup
Nutrition per Serving: 75 Calories, 5g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 217mg Sodium, 7g Carbs, 2g Dietary Fiber, 2g Sugars, 2g Protein


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Tuesday, December 16, 2014

[Healthy_Recipes_For_Diabetic_Friends] VM Roasted Cauliflower with Lemon Parsley Dressing - 9g Carbs, 4g Fiber, 4g Sugar

 

Roasted Cauliflower with Lemon Parsley Dressing - 9g Carbs, 4g Fiber, 4g Sugar

From: Vitamix
Dietary Interest: gluten-free, low cholesterol, low sodium, no added sugar, vegan, vegetarian
This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities.
Total Time: 40 Min
Difficulty: Advanced
Servings: 8

3 lb cauliflower, cut into florets
8 Tbsp olive oil, divided use
2 cups flat leaf parsley leaves
1 tsp lemon zest
¼ cup fresh lemon juice
Salt, to taste
Ground black pepper, to taste

1. Preheat oven to 425°F.
2. Toss cauliflower with 4 tablespoons olive oil. Place on a sheet tray and roast in the oven for 25 to 30 minutes. Remove from the oven and set aside.
3. Place remaining 4 tablespoons olive oil, parsley, lemon zest, and lemon juice into the Vitamix container in the order listed and secure lid.
4. Select Variable 8.
5. Turn machine on and off to pulse 6 to 8 times.
6. Toss with cauliflower and serve.

Servings: 8
Nutrition per Serving: 170 Calories, 15g Total Fat, 2g Saturated Fat, 0mg Cholesterol, 55mg Sodium, 9g Total Carbs, 4g Dietary Fiber, 4g Sugars, 4g Protein


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Posted by: chefgloria1030@yahoo.com
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Monday, December 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] Black Rice Tomato Soup - 16.8g Carbs, 2.8g Fiber, 4g Sugar

 

Black Rice Tomato Soup - 16.8g Carbs, 2.8g Fiber, 4g Sugar

From: Davidson, Johanna (2014-11-24). Black Rice: The Ultimate Guide (Kindle Location 369).  
Prep Time: 15 Min
Ready In: 45 Min
Cook Time: 30 Min
Servings: 8

1/2 cup black rice
1 Tbsp butter OR margarine
1 medium onion, finely chopped
1 stalk celery, finely chopped
1 medium carrot, peeled and chopped
1 garlic clove, crushed with garlic press
1/4 tsp dried thyme
1 (28 oz can) plum tomatoes in juice
1 3/4 cups vegetable broth (low sodium for nutrition)
1/2 tsp salt (omitted for nutrition)
1/4 tsp coarsely ground black pepper
1 bay leaf
1 cup water
1/2 cup loosely packed fresh parsley leaves, chopped

1. Prepare rice but do not add salt or butter; set rice aside. Meanwhile, in 4-quart saucepan, melt butter over medium heat. Add onion, celery, and carrot and cook, stirring occasionally , until tender, about 10 minutes. Stir in garlic and thyme; cook 1 minute.

2. Add tomatoes with their juice, broth, salt, pepper, bay leaf, and water; heat to boiling over high heat, breaking up tomatoes with side of spoon. Reduce heat to medium-low and cook, covered, 30 minutes. Discard bay leaf.

3. Spoon one-third mixture into blender; cover, with center part of cover removed to let steam escape, and puree until almost smooth. Pour into large bowl. Repeat with remaining mixture. Return soup to saucepan; heat over high heat until hot. Remove saucepan from heat; add cooked rice and chopped parsley.
 
1/2 tsp salt omitted! No salt added tomatoes. Low sodium vegetable broth!
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 223 g
Nutrition per Serving: 92 Calories, 17 Calories from Fat, 1.8g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 4mg Cholesterol, 122mg Sodium, 279mg Potassium, 16.8g Total Carbs, 2.8g Dietary Fiber, 4g Sugars, 2.4g Protein
Vitamin A 38% - Vitamin C 37% - Calcium 4% - Iron 3%
Nutrition Grade: B+

Good points:
    Low in cholesterol
    High in dietary fiber
    High in manganese
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Fwd: Garlic Chives with Pork (Cang Ying Tou)

 


OOOOPS sorry I forgot to mention I used the Kikkoman lower sodium soy sauce in this so if you use regular soy sauce you will have to adjust the sodium in the  Nutritional information.

Darlene



-------- Original Message --------
Subject: Garlic Chives with Pork (Cang Ying Tou)
Date: Mon, 15 Dec 2014 11:04:45 -0800
From: Darlene BC <dsharple@shaw.ca>
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com


Garlic Chives with Pork (Cang Ying Tou)      For this quick, boldly flavored dish, known as "fly's head", look for   garlic chives whose buds are still intact.      1 Tbsp canola oil  

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Posted by: Darlene BC <dsharple@shaw.ca>
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[Healthy_Recipes_For_Diabetic_Friends] Garlic Chives with Pork (Cang Ying Tou)- 4g Carbs, 2g Fiber, 2g Sugar

 

Garlic Chives with Pork (Cang Ying Tou) - 4g Carbs, 2g Fiber, 2g Sugar

For this quick, boldly flavored dish, known as "fly's head", look for garlic chives whose buds are still intact.

1 Tbsp canola oil
5 oz garlic chives or scallions, trimmed and cut crosswise into 1/4 inch lengths (about 1 3/4 cups)
3 oz ground pork
2 Tbsp dried fermented black beans, soaked for 30 minutes and drained
1 1/2 Tbsp soy sauce
2 Thai chiles, stemmed and thinly sliced crosswise

Heat oil in a 10 inch skillet or wok over high heat until shimmering.

Add garlic chives, pork, black beans, and soy sauce and cook, stirring often, until pork is cooked through and chives have wilted, 3 to 4 minutes.

Transfer to a serving bowl and garnish with chiles.

Makes: 2 to 4 servings
Nutritional Information Per Serving (using 4 serving size): Cal. 144, Pro. 6 gr, Fat 11 gr, Sat Fat 2 gr, Carb. 4 gr, Sugar 2 gr, Fiber 2 gr, Sodium 310 mg, Chol. 15 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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Thursday, December 11, 2014

[Healthy_Recipes_For_Diabetic_Friends] Pacific Sole with Oranges and Pecans - 11g Carbs, 2g Fiber, 0g Added Sugars

 

Pacific Sole with Oranges and Pecans - 11g Carbs, 2g Fiber, 0g Added Sugars

From: EatingWell:  August/September 2005, EatingWell Serves Two, The EatingWell Healthy in a Hurry Cookbook (2006)    
Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free |
Active Time: 20 min
Total Time: 20 min
Servings: 2

1 orange
10 oz Pacific sole, (see Note) or tilapia fillets
1/4 tsp salt
1/4 tsp freshly ground pepper
2 tsp unsalted butter
1 medium shallot, minced
2 Tbsp white-wine vinegar
2 Tbsp chopped pecans, toasted (see Cooking Tip)
2 Tbsp chopped fresh dill

Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.

Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.

Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

Ingredient Note: The term "sole" is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.

Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Servings: 2
Nutrition per Serving: 234 Calories, 9g Fat, 3g Sat, 3g Mono, 70mg Cholesterol, 11g Carbs, 2 g Fiber, 0g Added Sugars, 28g Protein, 401mg Sodium; 556mg Potassium

Nutrition Bonus: Vitamin C (70% daily value); Calcium (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 4 very lean meat, 1 fat


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