Monday, August 29, 2016

[Healthy_Recipes_For_Diabetic_Friends] Blender BBQ Sauce - 3.2g Carbs, 0.7g Fiber, 2.3g Sugar

 

Blender BBQ Sauce - 3.2g Carbs, 0.7g Fiber, 2.3g Sugar

From: www.healthylivinghowto.com
Prep Time: 1 min
Cook Time: 5 min
Yield: 3 cups

2 cup Strained Tomatoes
1/4 cup PLUS 2 Tbsp Raw Apple Cider Vinegar
3 Tbsp Coconut Aminos
1 1/2 Tbsp Yellow Mustard
1 Tbsp Hot Sauce
1 Tbsp Lemon Juice
1 Tbsp Hickory Liquid Smoke
1/2 Tbsp Celtic Sea Salt
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Unsulphered Blackstrap Molasses
35 drops Liquid Stevia

1. Place all ingredients in order listed in Vitamix blender canister.
2. Run Hot Soups program.
3. Transfer to glass jar, cool to room temperature, cover and seal.
4. Store in refrigerator for up to 14 days.

Blender/Stovetop Option: Add all ingredients to blender and process on high until smooth. Transfer sauce to saucepan and heat on medium-high heat until thickened.

Nutrition From: www.caloriecount.about.com
Nutrition Does not include: coconut aminos, hickory liquid smoke or stevia
Servings: 12
Serving Size: 54 g
Nutrition per Serving: 16 Calories, 1 Calories from Fat, 0.2g Total Fat, 0g Trans Fat, 0g 0mg Cholesterol, 503mg Sodium, 159mg Potassium, 3.2g Total Carbs, 0.7g Dietary Fiber, 2.3g Sugars, 0.7g Protein
Vitamin A 3% - Vitamin C 7% - Calcium 1% - Iron 3%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    High in dietary fiber
    High in iron
    High in manganese
    High in magnesium
    High in niacin
    Very high in potassium
    High in vitamin A
    High in vitamin B6
    Very high in vitamin C

Bad points:
    Very high in sodium
    Very high in sugar


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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars

 

Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars

 

From: www.closetcooking.com/2015/02/cauliflower-chowder.html

A quick, easy, light, healthy and tasty chowder starring cauliflower as the main ingredient that is a bowl of comfort food at it's best!

Prep Time: 10 min // Cook Time: 20 min // Total Time: 30 min // Servings: 4

 

2 Tbsp olive oil OR butter

1 onion, diced

2 carrots, diced

2 stalks celery, diced

2 cloves garlic, chopped

1 tsp thyme, chopped

1/4 cup flour (rice flour for gluten free)

4 cups low sodium vegetable broth OR chicken broth

1 head cauliflower, cut into bite sized pieces

2 bay leaves

1 cup milk OR cream

Salt, pepper and cayenne, to taste

 

1.     Heat the oil in a large sauce pan over medium-high heat, add the onions, carrots and celery and cook until tender, about 8-10 minutes.

2.     Mix in the garlic, thyme and flour and cook until the flour is lightly browned, about 2-3 minutes.

3.     Slowly stir in the broth, deglazing the pan as you go, add the cauliflower and bay leaves, bring to a boil, reduce the heat and simmer until the cauliflower is tender, about 10-15 minutes.

4.     Add the cream, season with salt, pepper and cayenne to taste, remove the bay leaves, remove from the heat and enjoy.


Option: Add 1-2 tablespoons white miso paste by taking some of the hot broth and mixing it into the miso in a bowl and then mixing it back into the chowder as you remove it from the heat. (The miso adds a nice umami flavor!) Note: miso is salty so you will not need to season with as much salt.
Option: Add 1/2 cup parmesan cheese! (More umami flavor!)
Option: Top with crumbled bacon!
Note: The cook time will vary depending on how large or small you cut the cauliflower.

 

Servings: 4

Nutrition per Serving: 178 Calories, 8.5g Fat, 1.8g Saturated, 0 Trans, 5mg Cholesterol, 468mg Sodium, 23g Carbs, 3.5g Fiber, 8.2 Sugars, 4.8g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Tandoori-Spiced Chicken Salad - 5g Carbs, 0g Fiber, 3g Sugar

 

Tandoori-Spiced Chicken Salad - 5g Carbs, 0g Fiber, 3g Sugar

From: cookbook author and nutritionist Ellie Krieger VIA www.washingtonpost.com
This enticing chicken salad takes its flavor cues from an Indian tandoori marinade, with big, bold spices that work together harmoniously without being overwhelming. Serve over lettuce with lemon wedges, or with crusty bread.
Make Ahead: The chicken needs to be poached, drained and refrigerated for at least 30 minutes, and up to 3 days, in advance. If you're making the chicken salad in advance, wait to add the cilantro until just before serving.
Servings: 4

1 1/2 lb boneless, skinless chicken breasts, pounded to an even 1/2-inch thickness
2 cups no-salt-added chicken broth
Water, as needed
1 tsp cumin seed (may substitute 1/2 tsp ground cumin)
1 small clove garlic
1/4 tsp salt, or more as needed
1/2 cup plain low-fat yogurt (not Greek style)
2 Tbsp low-fat mayonnaise
1 tsp fresh lemon juice
1 tsp peeled, finely grated fresh ginger root
1/2 tsp ground coriander
1/4 tsp ground turmeric
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
1/2 English (seedless) cucumber, seeded, quartered lengthwise and cut into 1/4-inch slices
1/3 cup fresh cilantro leaves

Arrange the pounded chicken breast pieces in a single layer in a large skillet; it's okay if the pieces overlap slightly. Add the broth and enough water to cover by about an inch. Cover and bring just to a boil over medium-high heat, then immediately remove from the heat; let the chicken sit in the liquid, covered, for about 10 minutes or until it is just cooked through.

Transfer the chicken to a container with a tight-fitting lid, discarding the liquid. Cool, then cover and refrigerate for at least 30 minutes (and up to 3 days).

Toast the cumin seed in a small, dry skillet over medium heat; cook for about 2 minutes, stirring frequently, just until fragrant and lightly browned. Transfer to a mortar and pestle and crush the seeds a bit; or transfer to a cutting board and use the flat side of a chef's knife to do the crushing.

Mince the garlic on a cutting board, then sprinkle with the salt. Use the flat side of a chef's knife to reduce the mixture into a pastelike consistency.

Whisk together the yogurt, mayonnaise and lemon juice in a medium bowl. Add the ginger, coriander, turmeric, black pepper, the crushed cumin seed and garlic-salt paste, stirring to form a smooth dressing. Taste, and add the cayenne pepper, if using.

Cut the chicken into bite-size chunks and place in a mixing bowl, along with the cucumber and cilantro.  Pour the dressing over and toss to coat. Taste, and season lightly with salt, as needed.

Serve chilled, or at a cool room temperature.

Servings: 4
Nutrition per Serving: 260 Calories (using 1.6 tablespoons chicken broth), 7g Total Fat, 2g Saturated Fat, 130mg Cholesterol, 300mg Sodium, 5g Total Carbs, 0g Dietary Fiber, 3g Sugar, 40g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic And Asparagus Soup - 1g Carbs, 1g Fiber

 

Roasted Garlic And Asparagus Soup - 1g Carbs, 1g Fiber

 

From: http://diethood.com/roasted-garlic-and-asparagus-soup-recipe/

Deliciously creamy, yet healthy and easy to make soup with roasted garlic and asparagus.

This soup can be made one day ahead. Once prepared, let cool; cover and refrigerate. Rewarm before serving.

Prep Time: 5 min // Cook Time: 20 min // Total Time: 25 min // Serves: 2 cups

Cuisine: American | Recipe Type: Soup

 

2 lbs Asparagus

10 Garlic Cloves (smashed)

2 tbsp

Olive Oil

Salt, to taste

Fresh Ground Pepper, to taste

3 cups 2% Milk

1 cup Low Sodium Vegetable Broth

Cracked Pepper, to taste

Chopped Parsley (for garnish)

 

1. Preheat oven to 450F.

2. Line a baking sheet with foil and set aside.

3. Toss asparagus and garlic with olive oil and season with salt and pepper.

4. Arrange asparagus on prepared baking sheet in one layer.

5. Roast for 12 minutes, or until asparagus is soft, stirring once.

6. Remove from oven and transfer asparagus and garlic to a blender.

7. Add broth and milk.

8. Blend until smooth. Depending on how large your blender is, you might have to do this part in batches. Transfer soup to a soup pot.

9. Warm soup over medium-high heat, thinning with more broth by 1/4 cupfuls, if desired.

10 Season with salt and pepper. Continue to taste for seasonings and adjust accordingly.

12. Ladle into bowls. Garnish with parsley and serve.

 

Servings: 2

Nutrition per Serving: 28 Calories, 0g Fat, 0mg Cholesterol, 62mg Sodium, 1g Protein,

32mg Potassium, 47mg Phosphorus, 4mg Calcium, 1g Carbs, 1g Fiber


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Friday, August 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Lemon Asparagus and Carrots - 6g Carbs - 5.3g Carbs, 1.8g Fiber, 2.7g Sugar

 

Lemon Asparagus and Carrots - 6g Carbs - 5.3g Carbs, 1.8g Fiber, 2.7g Sugar

From: The Diabetic Newsletter
Servings: 6

1/2 lb carrots, small
1 dash lemon pepper
8 oz asparagus spears, frozen or fresh
1/8 cup lemon juice

Wash, trim, and peel small carrots.

Place carrots in a steamer basket above boiling water.

Cover and steam about 15 minutes or till crisp- tender.

Rinse carrots in cold water; drain.

In the meantime, cook frozen asparagus spears according to package.

Rinse asparagus in cold water, drain.

Cover and chill drained carrots and asparagus.

To serve, arrange carrots and asparagus on a platter.

Sprinkle with a little lemon juice and lemon pepper.

Servings: 6
Nutrition per Serving: 26 Calories, 1g Protein, 19mg Sodium, 6g Carbs

Exchanges: 1 Vegetable

========================
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 81 g
Nutrition per Serving: 24 Calories, 1 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 28mg Sodium, 204mg Potassium, 5.3g Total Carbs, 1.8g Dietary Fiber, 2.7g Sugars, 1.2g Protein
Vitamin A 132% - Vitamin C 11% - Calcium 2% - Iron 5%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Very high in dietary fiber
    Very high in iron
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    Very high in potassium
    High in riboflavin
    High in thiamin
    Very high in vitamin A
    High in vitamin B6


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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Fajita Salad - 14g Carbs, 3g Fiber

 

Shrimp Fajita Salad - 14g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com
Preparation time: 12 min
Cooking time: 10 min

1 medium red bell pepper (2–3 inches in diameter)
1 medium green bell pepper (2–3 inches in diameter)
1 medium onion (2–3 inches in diameter)
Nonstick cooking spray
1 tsp canola oil
1 clove garlic, minced
1 lb cooked, peeled shrimp (50 count/pound)
1/4 cup prepared salsa (mild or hot)
Juice of 1 lime
4 cups sliced iceberg lettuce
1/4 cup chopped fresh cilantro
16 baked bite-size tortilla chips
1 Tbsp hot salsa (optional)

Remove stems, seeds, and cores of the red and green peppers. Cut each into long thin strips. Peel onion, remove ends, and cut in half. Quarter onion and slice into thin pieces, separating them. Spray a large skillet with a thick layer of nonstick cooking spray, and heat over medium-high heat. Add canola oil and garlic. Saute quickly, then add peppers and onions, stirring frequently. Once the peppers are beginning to soften, add shrimp, salsa, and lime juice. Stir rapidly to heat ingredients evenly, about a minute. Remove mixture from heat. Spread 1 cup sliced lettuce on each of four shallow salad bowls or plates. Place 1/4 of the shrimp mixture on each of the lettuce beds. Distribute cilantro equally on tops of each salad. Crush the tortilla chips in a small plastic bag with your hands to make irregularly sized crumbs. Sprinkle chip crumbs on top of each salad. Garnish each serving with a dab of hot salsa, if desired, and serve.

Servings: 4
Serving size: 1 cup lettuce, 1 cup shrimp mixture.
Nutrition per Serving: 183 Calories, 3g Fat, 0g Saturated Fat, 173mg Cholesterol, 282mg Sodium,25g Protein, 14g Carbs, 3g Fiber

Exchanges per serving: 1 starch, 3 lean meat
Carbohydrate choices: 1


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[Healthy_Recipes_For_Diabetic_Friends] Broccoli Salad - 2.6g Carbs

 

Broccoli Salad - 2.6g Carbs

From: Splendid Low-Carbing, a National best seller by Jennifer Eloff (low-carb.us)
This is a nice salad to serve with a summer barbecue. It also makes a wonderful addition to a summer picnic.  Double the recipe to serve more people.

3 cups broccoli florets, chopped
1/2 cup salted sunflower seeds (Optional)
1/4 cup chopped red onion
1/4 cup grated Cheddar, OR Monterey Jack Cheese

Mayonnaise Dressing:
1/2 cup mayonnaise
1/4 cup sour cream
1 Tbsp SPLENDA Granular
1 Tbsp lemon juice

Steam broccoli florets about 3 minutes or place broccoli in a casserole dish, pour some water in the dish, replace lid and nuke 3 minutes; drain.  Chill broccoli while preparing dressing.

Mayonnaise Dressing:  In small bowl, combine mayonnaise, sour cream, SPLENDA Granular and lemon juice.

Assembly:  In casserole dish, combine broccoli, sunflower seeds (if using), red onion and Cheddar or Monterey Jack cheese.  Stir in mayonnaise dressing.  Serve well-chilled.

Servings: 6
Nutrition per Serving: 172.5 Calories, 2.4g Protein, 16.9 g Fat, 2.6g Carbs


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Posted by: chefgloria1030@yahoo.com
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