Wednesday, July 29, 2015

[Healthy_Recipes_For_Diabetic_Friends] Roasted Vegetable Antipasto - 10g Carbs, 4g Fiber, 0g Added Sugar

 

Roasted Vegetable Antipasto - 10g Carbs, 4g Fiber, 0g Added Sugar

From: EatingWell - November/December 2012    
A zesty vinaigrette makes these roasted Brussels sprouts, fennel, carrots and beets pop. If you can't find small carrots, halve larger ones crosswise then quarter lengthwise. Serve this vegetable antipasto as a side dish or appetizer.
Nutrition Profile - -
Low calorie | Low carbohydrate | High fiber | Low saturated fat | Low cholesterol | Low sodium | Heart healthy | Healthy weight | Gluten free |
Active Time: 45 min
Total Time: 1 hour
Servings: 6
Serving Size: about 3/4 cup each

12 medium Brussels sprouts
4 tsp extra-virgin olive oil PLUS 2 Tbsp , divided
1 large fennel bulb, halved, cored and cut into 1/4-inch wedges
12 very small, thin carrots (8 ounces)
1 large beet, preferably golden, sliced into 1/4-inch rounds
1 tsp kosher salt, divided
1 large clove garlic, minced
2 Tbsp lemon juice
1 tsp capers, chopped
1 anchovy fillet, minced (optional)

Position racks in upper and lower thirds of oven; preheat to 425°F.

Trim and halve Brussels sprouts; toss with 1 teaspoon oil in a medium bowl. Spread in a single layer on half of a large baking sheet. Toss fennel in the bowl with another 1 teaspoon oil; spread on the other half of the pan. Toss carrots in the bowl with another 1 teaspoon oil and spread on half of a second baking sheet. Toss beet slices with another 1 teaspoon oil; spread on the other half of the pan. Sprinkle the vegetables with 1/2 teaspoon salt.

Roast the vegetables, stirring once halfway through and rotating the baking sheets top to bottom and front to back, until soft and beginning to caramelize, 25 to 30 minutes. Arrange on a serving platter.

Meanwhile, mash garlic and the remaining 1/2 teaspoon salt in a small bowl with the back of a spoon until a paste forms. Add lemon juice, capers and anchovy (if using). Whisk in the remaining 2 tablespoons oil; drizzle over the vegetables.

Tips & Notes
Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Servings: 6
Serving Size: about 3/4 cup each
Nutrition per Serving: 117 Calories, 8g Fat, 1g Sat, 6g Mono, 0mg Cholesterol, 10g Carbs, 4g Fiber, 0g Added Sugars, 2g Protein, 252mg Sodium, 426mg Potassium

Nutrition Bonus: Vitamin A (126% daily value), Vitamin C (57% dv)

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 1/2 fat


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Sautéed Parmesan Brussels Sprouts and Green Beans - 10g Carbs, 3g Fiber

 

Sautéed Parmesan Brussels Sprouts and Green Beans - 10g Carbs, 3g Fiber

From: Canadian Living Magazine: October 2011
Blanching vegetables ahead of time is a great way to get a head start on your dinner – and it's also a restaurant secret.
Servings: 10

1 lb (454 g) Brussels sprouts, halved
1 lb (454 g) green beans, trimmed
3 Tbsp (45 mL) olive oil
1 cup (250 mL) thinly sliced shallots
1 1/2 tsp (7 mL) fennel seeds, crushed
1/4 cup (60 mL) pine nuts
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
4 tsp (18 mL) lemon juice
1/3 cup (75 mL) shaved Parmesan cheese or Romano cheese

In large saucepan of boiling salted water, blanch brussels sprouts until slightly tender, about 1 minute. Using slotted spoon, transfer to large bowl of ice water to chill; drain and set aside. Repeat with green beans. (Make-ahead: Refrigerate in airtight containers for up to 24 hours.)

In wok or large skillet, heat oil over medium-high heat; stir-fry shallots and fennel seeds until golden and crispy, about 2 minutes.

Add brussels sprouts, beans, pine nuts, salt and pepper; stir-fry over high heat until vegetables are slightly browned, about 3 minutes. Toss with lemon juice; sprinkle with Parmesan cheese.

Servings: 10
Nutrition per Serving: 113 calories, 8g Total Fat, 1g Sat Fat, 3mg Cholesterol, 301mg Sodium, 10g Carbs, 3g Fiber, 4g Protein, 279mg Potassium


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Spinach and Onion Soup - 14g Carbs, 3g Fiber

 

Spinach and Onion Soup - 14g Carbs, 3g Fiber

{Included is nutrition for omitting added salt and using low sodium broth! Take care, Gloria}

From: diabeticgourmet.com
Servings: 4

1 Tbsp vegetable oil
2 medium onions, thinly sliced
3 3/4 cups vegetable stock
1 bay leaf
Salt
Pepper
2/3 cup white wine
6 cups leaf spinach

Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.

Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.

Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.

Remove the bay leaf and serve hot.

Servings: 4
Nutrition per Serving: 141 Calories, 6g Fat, 0mg Cholesterol, *1,011mg Sodium, 6g Protein, 14g Carbs, 3g Dietary Fiber

Exchanges: 2 Vegetable, 1 Fat

Nutrition From: www.caloriecount.about.com
  > No Added Salt! Using Pacific low sodium vegetable broth!
Servings: 4
Serving Size: 368 g
Nutrition per Serving: 109 Calories, 33 Calories from Fat, 3.6g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 171mg Sodium, 371mg Potassium, 10.7g Total Carbs, 3.1g Dietary Fiber, 4.7g Sugars, 1.9g Protein
Vitamin A 84% - Vitamin C 28% - Calcium 8% - Iron 10%
Nutrition Grade: B

Good points:
    No cholesterol
    High in dietary fiber
    High in manganese
    High in magnesium
    Very high in vitamin A
    Very high in vitamin C

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Posted by: chefgloria1030@yahoo.com
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Tuesday, July 28, 2015

[Healthy_Recipes_For_Diabetic_Friends] Zucchini Salad with Lemon and Ricotta - 11g Carbs, 3g Fiber

 

Zucchini Salad with Lemon and Ricotta - 11g Carbs, 3g Fiber

From: skinnychef.com - Written by Jennifer Iserloh
Zucchini is such a tender vegetable, you can enjoy it without even having to turn on your stove. Eat it raw during the summer, when zucchini is at its peak. If you want to make this ahead of time, combine all the ingredients, but save the ricotta and fresh herbs to use right before you serve it.
Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min
Serves: 4
Makes: 8 cups
Serving Size: 2 cups

1 lb zucchini, (about 2 large or 3 medium)
1/4 tsp salt
Zest and juice of 2 lemons
1 Tbsp olive oil
2 Tbsp toasted pumpkin seeds
1/4 tsp freshly cracked black pepper
1/4 cup fresh part skim ricotta
2 Tbsp fresh tarragon leaves or basil

Place the zucchini slices in a large colander and sprinkle with salt. Rest 30-40 minutes until the water beads appear on the zucchini. Turn the zucchini out onto paper towels or dish towels and pat dry.

Transfer to a large bowl with zest, juice, oil, and pumpkin seeds. Toss and spoon onto a large plate or platter. Spoon over ricotta and sprinkle with tarragon or basil. Serve immediately.

Serves: 4
Serving Size: 2 cups
Nutrition per Serving: 108 Calories, 7g Fat, 1g Saturated, 4mg Cholesterol, 5g Protein, 11g Carbs, 3g Fiber, 176mg Sodium


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Salmon Loaf with Creamy Cucumber Sauce - 13g Carbs, 1g Fiber, 6g Sugar

 

Salmon Loaf with Creamy Cucumber Sauce - 13g Carbs, 1g Fiber, 6g Sugar

From: heartinsight.heart.org - American Heart Association
This delicious salmon bake from Simple Cooking with Heart tastes great with our cucumber sauce, which also goes well over mixed greens or other summer dishes.
Prep: 20 min
Cook: 40 min
Time: 1 hr
Serves: 6

  > Salmon Bake
Non-stick cooking spray
1 14.75- oz. or 4 2.6- oz canned, boneless, skinless pink salmon
1/2 cup finely chopped celery OR 1/2 cup chopped green or red bell pepper
1/2 cup finely chopped onion (white, yellow or purple to add a flash of color!)
1/2 cup whole-wheat bread crumbs OR 1/2 cup whole-grain, uncooked quick oats
1/2 cup skim milk
2 large eggs
1/4 tsp pepper
1 Tbsp chopped parsley
1 medium finely chopped jalapeno, (optional)

  > Creamy Cucumber Sauce
1 cup fat-free, plain yogurt
1/2 medium cucumber, peeled, finely chopped
2 Tbsp chopped, fresh dillweed OR 1 1/2 tsp dried dillweed
2 tsp minced onion

  > Salmon Bake
1. Heat oven to 350 degrees. Spray 8×4 inch loaf pan with non-stick cooking spray.
2. Drain salmon, flake with a fork.
3. Add salmon, celery, chopped onion, bread crumbs, milk, eggs, pepper, parsley and jalapeno, mix well. Shape in to loaf with hands and pat into loaf pan.
4. Bake 40 minutes, let stand 5-10 minutes before serving. Serve with cucumber sauce.

  > Creamy Cucumber Sauce
1. In a small bowl combine yogurt, cucumber, dill, and minced onion and stir well. Refrigerate prior to serving.

Serving Suggestion: Serve over mixed greens or tomato slices as a salad or cool summer entree!

Serves: 6
Nutrition per Serving: 194 Calories, 5.5g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 1.5g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 120mg Cholesterol, 416mg Sodium, 13g Carbs, 1g Fiber, 6g Sugars, 23g Protein

Dietary Exchanges: 1 Starch, 3 Lean Meats


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Posted by: chefgloria1030@yahoo.com
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Monday, July 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Herbed Labneh with Preserved Lemon - 4g Carbs, 1g Fiber, 3g Sugars

 

Herbed Labneh with Preserved Lemon - 4g Carbs, 1g Fiber, 3g Sugars

Recipe by: The Bon Appétit Test Kitchen
When using preserved lemons, scoop out the insides and only use the peel.

Servings: 8
Makes: about 1 1/2 cups

1 cup labneh (Lebanese strained yogurt)
Kosher salt and freshly ground black pepper
Fresh lemon juice
1 head roasted garlic
1 cup fresh flat-leaf parsley leaves
1/2 cup fresh mint leaves
2 Tbsp coarsely chopped preserved lemon, plus more for serving
1/2 finely chopped seeded serrano chile, plus sliced chile for serving
1/4 tsp ground cumin
1/3 cup olive oil

Season labneh with salt and pepper and add lemon juice to taste. Thin with water until the consistency of sour cream.

Process garlic, parsley, mint, 2 Tbsp. preserved lemon, chopped chile, cumin, and oil in a food processor until smooth; season with salt and pepper. Stir two-thirds of herb mixture into labneh. Drizzle with remaining herb mixture and top with sliced chile and more preserved lemon.

Servings: 8
Nutrition per Serving:
130 Calories, 11g Fat, 2.5g Saturated Fat, 4g Carbs, 1g Dietary Fiber, 3g Total Sugars, 3g Protein, 610mg Sodium


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Baked Broccoli Tots

 

Baked Broccoli Tots

2 cups or 12 oz uncooked or frozen broccoli
1 large egg
1/4 cup diced yellow onion
1/3 cup cheddar cheese
1/3 cup whole wheat panko breadcrumbs
1/3 cup whole wheat breadcrumbs
2 Tbsp parsley
1 tsp Italian seasoning (or to taste and you can use other herb blends if you want to change this up)
1/2 tsp salt or to taste
1 tsp pepper or to taste

Preheat the oven to 400 degrees F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.

Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasonings. Scoop about 1 1/2 tablespoons of mix using a ice cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands.

Next, Place on your prepared baking sheet. Bake until golden brown and crispy, 18 to 24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Makes: 20 tots - 4 servings
NOTE: I have the nutritional information worked out for using fresh broccoli and using the store bought frozen broccoli. For those that may have HIGH potassium levels you can decrease the potassium in this recipe by using the frozen. Or to lower the potassium in fresh boil it then drain and rinse before making this. I used to just steam mine but not I boil the broccoli.

Using Fresh broccoli:
Nutritional Information Per Serving: Calories 155, Protein 9 gr, Fat 6 gr, Sat Fat 3 gr, Carbs 18 gr, Sugar 3 gr, Fiber 4 gr, Sodium 579 mg, Potassium 326 mg, Cholesterol 58 mg Using Frozen broccoli:

Nutritional Information Per Serving: Calories 148, Protein 9 gr, Fat 6 gr, Sat Fat 3 gr, Carbs 17 gr, Sugar 3 gr, Fiber 4 gr, Sodium 571 mg, Potassium 238 mg, Cholesterol 58 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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