Tuesday, May 24, 2016

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Beer Battered Fish

 

Low Carb Beer Battered Fish

Net Carbs Per Serving: 3g

Fish:

1 lb fish fillets
4 Tbsp Carbquik
1 cup Carbquik
1/2 cup beer, Low Carb
1 whole egg
oil for frying

Low Carb Tartar Sauce:

1/2 cup Best Foods Light Mayonnaise
1/4 cup sour cream
3 Tbsp Mt. Olive pickle relish, no sugar added

Mix all ingredients for the tartar sauce together and chill.

Heat oil (1 1/2 inches) in heavy saucepan or deep fryer to 350 degrees
F. Lightly coat fish in the 4 Tbsp of carbquik.

Mix remaining ingredients with hand beater or wire whisk until smooth.
(If batter is too thick, stir in additional beer, 1 Tbsp at a time,
until desired consistency.)

Dip fish into batter, letting excess drip into bowl. (Being very careful
not to break the batter using a very light touch on the fish, or use a
fork to spear the fish)

Fry fish about 2 minutes on each side or until golden brown then drain.
Serve hot with Low Carb tartar sauce.

Makes 4 servings

NOTE: If the sodium content is a little high for you...you can
substitute up to 25% of the Carbquick with Resistant Wheat or Resistant
Cornstarch. Both of these have way less sodium in them and they still
have way less carbs than regular flour or cornstarch..

Nutritional Information per Serving: Calories 337, Protein 33 gr, Fat 20
gr, Sat fat 6 gr, Carbs 6 gr, Sugar 1 gr, Fiber 0 gr, Sodium 612 mg,
Cholesterol 63 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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[Healthy_Recipes_For_Diabetic_Friends] Low Carb Cheddar Garlic Cheese Crisps

 

Low Carb Cheddar Garlic Cheese Crisps

7 Tbsp butter, softened
3 oz low fat cream cheese, softened
1/3 cup coconut flour
1/3 cup almond flour
1/3 cup golden flax meal
1/2 tsp dried minced garlic
1/4 tsp salt
1/2 cup shredded cheddar

Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.

Mix all ingredients with a wooden spoon in a medium bowl. It should come
together easily if the butter and cream were at room temperature. I
kneaded it with my hands for a few minutes to make sure it was mixed
thoroughly.

Put the dough in a cookie press with the bumpy line attachment.
(Descriptive, I know. Basically it's a one inch line opening with one
flat side and one side with ridges). Press the dough through the cookie
press onto a parchment lined baking sheet. If desired brush with extra
melted butter and sprinkle with a tiny bit of garlic powder. Bake for 12
to 15 min out until golden brown.

OR:

Roll out the dough between two pieces of parchment paper until it is
about 1/8 to 1/4 inch thick. Remove the top piece. Cut with a pizza
cutter into squares. If desired brush with extra melted butter and
sprinkle with a tiny bit of garlic powder. Bake for 15 to 20 minutes out
until golden brown.

Makes: 8 servings

Nutritional Information Per Serving: Calories 233, Protein 5 gr, Fat 21
gr, Sat fat 11 gr, Carbs 7 gr, Sugar 2 gr, Fiber 3 gr, Sodium 281 mg,
Cholesterol 47 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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Monday, May 23, 2016

[Healthy_Recipes_For_Diabetic_Friends] Asparagus and Prosciutto Frittata

 

Asparagus and Prosciutto Frittata

8 eggs, lightly beaten
1/2 cup milk
1 Tbsp snipped fresh thyme or 1 tsp dried thyme, crushed
1/8 tsp ground black pepper
2 Tbsp olive oil
6 fresh asparagus spears, trimmed and cut into 1 1/2 inch pieces
1 cup chopped prosciutto
1/4 cup shredded cheddar cheese (1 to 2 oz)

Preheat broiler. In a medium bowl combine eggs, milk, thyme, and pepper.
Beat with a whisk until well mixed and evenly colored; set aside.

In a large broiler proof skillet heat oil over medium heat. Add
asparagus; cook and stir about 4 minutes or until asparagus is crisp
tender. Stir in prosciutto.

Pour egg mixture over asparagus mixture in skillet. Cook over medium
heat. As egg mixture sets, run a spatula around edges of skillet,
lifting egg mixture so the uncooked portion flows underneath. Continue
cooking and lifting edges until egg mixture is almost set (surface will
be moist).

Place skillet under the broiler, 4 to 5 inches from the heat. Broil for
1 to 2 minutes or just until top is set. Sprinkle with cheese.

Makes: 4 servings

Nutrition Facts Per serving: 285 kcal cal., 21 g fat (6 g sat. fat,
443 mg chol., 430 mg sodium, 4 g carb., 1 g fiber,
19 g pro.

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[Healthy_Recipes_For_Diabetic_Friends] Rhubarb Crisp

 

Rhubarb Crisp

Sugar free rhubarb crisp with a truly crispy almond flour topping. It took some work to get this recipe right but it was worth it!

Crisp Topping:

1 1/4 cup almond flour
1/2 cup shredded coconut, unsweetened
1/3 cup golden flax seed meal
1/3 cup pecan or walnut pieces
1/4 cup Swerve Sweetener or other low sugar sweetener
1/2 teaspoon cinnamon
1/4 tsp salt
6 tablespoons butter, melted
1/2 teaspoon vanilla extract
1/4 teaspoon liquid stevia extract

Rhubarb Filling:

2 pounds rhubarb, sliced into 1/2 inch pieces
1/3 cup Swerve Sweetener or other erythritol sweetener
1/4 cup ground chia seeds (you can grind whole chia seeds in a coffee grinder)
1/4 tsp liquid stevia extract

For the topping, preheat oven to 300 degrees F and line a baking sheet with parchment paper.

In a large bowl, whisk together almond flour, shredded coconut, flax seed meal, pecan or walnut pieces, erythritol sweetener, cinnamon and salt. In a small bowl, stir together the butter, vanilla and stevia extract.

Add butter to the almond flour mixture and use a pastry cutter or two knives to blend in until the mixture resembles coarse crumbs. Spread out evenly on prepared baking sheet and pat down with hands to flatten slightly.

Bake 20 to 25 minutes, or until edges are golden brown. Remove and let cool completely.

For the filling, preheat oven to 400 degrees F. In a large bowl, combine rhubarb, erythritol sweetener, ground chia seeds and stevia extract, tossing to coat rhubarb well.

Spread rhubarb mixture into a 9 x 13 inch glass or ceramic baking dish. Cover tightly with foil and bake 30 to 35 minutes, or until mixture is bubbling and rhubarb is tender.

Remove filling from oven and remove foil. Break cooled topping into pieces with your hand and place over filling to cover completely. Serve warm. Top with lightly sweetened whipped cream or ice cream, if desired.

Makes: 12 servings

Nutritional Information per Serving: 199 Calories; 17g Fat (59.6% calories from fat); 6g Protein; 11g Carbohydrate; 6g Dietary Fiber; 16mg Cholesterol; 165mg Sodium

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Saturday, May 21, 2016

[Healthy_Recipes_For_Diabetic_Friends] Lower Fat Asparagus and Tomato Salad - 16g Carbs, 5g Fiber, 6g Sugar

 

 Lower Fat Asparagus and Tomato Salad - 16g Carbs, 5g Fiber, 6g Sugar

From: www.qualityhealth.com

Nutritionist Recommended For:
Low Fat
Low Calories
Low Cholesterol

Preparation time: 10 min     
Cooking time: 10 min
Servings: 4

1/2 cup seasoned croutons
2 shallots, minced
1 1/2 lb asparagus, tough ends trimmed
3/4 lb tomatoes, peeled, seeded and chopped
2 Tbsp fat-free Italian dressing

Place asparagus spears in a large steamer basket over boiling water. Cover saucepan and steam 5-6 minutes or until asparagus is bright green and tender. Rinse asparagus under cold water. Drain thoroughly and transfer to a serving bowl. Add tomatoes and shallots and set aside. Pour dressing over asparagus mixture and toss. Serve at room temperature or chilled with croutons.

Servings: 4
Nutrition per Serving: 85 Calories, 10.6% % Calories From Fat, 1g Total Fat, 0g Saturated Fats, 1g Mono-unsaturated Fats, 0g Poly-unsaturated Fats, 0mg Cholesterol, 150mg Sodium, 16g Total Carbs, 5g Dietary Fiber, 6g Sugar, 5g Protein


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Posted by: chefgloria1030@yahoo.com
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Friday, May 20, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chunky Chicken, Vegetable and Rosemary Stew - 17g Carbs, 6g Dietary Fiber

 

Chunky Chicken, Vegetable and Rosemary Stew - 17g Carbs, 6g Dietary Fiber

1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1 inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1 inch pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt

In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside. Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender. Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Makes: 6 - 1 cup servings
Nutritional Information Per Serving: Calories: 220 ; Protein: 22 g ; Fat: 7 g ; Sodium: 380 mg; Cholesterol: 50 mg ; Saturated Fat: 1 g ; Dietary Fiber: 6 g ; Carbohydrates: 17 g

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Tuesday, May 17, 2016

[Healthy_Recipes_For_Diabetic_Friends] Whole Wheat Blueberry Muffins

 

Whole Wheat Blueberry Muffins

2 Tbsp packed Whey Low brown sugar (or other substitute)
1/4 tsp ground cinnamon
3/4 cup skim milk
1/4 cup vegetable oil
1/4 cup fiberyum prebiotic fiber sweetener (IMO)
1 egg
2 cup whole wheat pastry flour
3 tsp baking powder
1/2 tsp salt
1 cup frozen (do not thaw) blueberries

Heat oven to 400°F. Spray 12 regular-size muffin cups with cooking spray
or place paper baking cup in each
muffin cup. In small bowl, mix brown sugar and cinnamon; set aside.

In large bowl, beat milk, oil, honey and egg with spoon. Stir in flours,
baking powder and salt just until
moistened (batter will be lumpy). Gently fold in blueberries. Divide
batter evenly among muffin cups (cups will be
full). Sprinkle with brown sugar mixture.

Bake 20 minutes or until golden brown. Immediately remove from pan to
cooling rack. Serve warm.

Makes: 1 dozen

Nutritional Information per Muffin: Calories 46, Protein 3 gr, Fat 5 gr,
Sat Fat 1 gr, Carbs 19 gr, Sugar 2 gr, Fiber 8 gr, Sodium 112 mg,
Cholesterol 16 mg

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