Tuesday, July 25, 2017

[Healthy_Recipes_For_Diabetic_Friends] Cholent - 42g Carbs, 6g Fiber, 4g Sugar

 

Cholent - 42g Carbs, 6g Fiber, 4g Sugar

{High in sodium, cut back where anywhere possible! Take care, Gloria}

From: toriavey.com/toris-kitchen/2016/04/cholent/#bY65OO6fi28x2OyK.99

Kosher Key: Meat
Total Time: 16 Hours
Servings: 8

2 1/2 lbs large red potatoes, peeled and halved (for a smaller slow cooker, use 2 lbs)
2 onions, chopped
2 1/2 lbs beef stew meat or brisket, cut into chunks (for a smaller slow cooker, use 2 lbs)
2 marrow bones
1 cup dried beans - lima, pinto, chickpeas, red beans (not kidney), or a mixture
1/2 cup pearl barley or coarse-grain kasha (optional - for gluten free, do not use pearl barley)
3 whole garlic cloves
6 eggs (optional)
1/2 tsp black pepper (if spice sensitive use 1/4 tsp)
1 quart low sodium chicken broth
1 Tbsp kosher salt
1 1/2 tsp paprika
1 1/2 tsp turmeric
1 tsp cumin
1/4 tsp cayenne (if spice sensitive use just a pinch)
1 kishke (optional - we never add this, but many families like it)
Water (varies)

You will also need: 6-8 quart slow cooker

Note: The beans in this recipe will soften without any pre-soaking due to the long slow cooking process, however they will be easier to digest with a simple quick soak prior to cooking. To do this, place the beans into the bottom of a large pot and cover with water. The beans will expand to over double their size, so make sure you cover by several inches of water to allow for expansion. Bring the beans to a boil for 5 minutes, then remove from heat. Let them soak in the cooking water for 1 hour, then drain and rinse well before proceeding with the recipe. Also note that it is not recommended to slow-cook kidney beans.

In a large slow cooker (the larger the better!), place the potatoes in a single layer on the bottom of the cooking vessel.

Sprinkle the onions over the potatoes.

Place the beef in a single layer on top of the onions and potatoes. Place the two marrow bones in the meat. If you're adding a kishke, now would be the time to put it in the cooker.

Rinse the beans clean, checking for any stones or impurities. If using barley or kasha, do the same with the grains. Sprinkle the beans (raw or pre-soaked) and optional grains over the top of the meat. Place the three whole garlic cloves into the meat, evenly spaced. Sprinkle the whole mixture with the black pepper.

If using eggs, rinse them well and then tuck them into the meat. In a 4-cup container, whisk together the low sodium chicken broth, kosher salt, paprika, turmeric, cumin and cayenne.

Pour the liquid over the cholent. Add additional water until all of the beans and pieces of meat are covered. For us, it's usually another 1-2 cups of water in our slow cooker-- it will vary; I usually add a bit more liquid if using grains, because they will soak it up.

Cover the slow cooker. Cook on low heat for 16 hours. Check occasionally as it's cooking; add additional water and stir a bit if it's looking too dry. Most cookers will auto-switch to warm when the cooking is complete. If yours doesn't, set it to warm until ready to serve.

It will look a bit medieval when it's done cooking! Don't worry, just dig in and you'll see that it's perfectly cooked below the surface. Peel the eggs before serving the cholent.

To cook this recipe in the oven, layer the ingredients in a large heavy 7-8 quart Dutch oven. Make sure you have enough liquid to just cover all ingredients. Cover with lid and cook cholent at 200 degrees for 12-16 hours.

Omitting:
1/4 tsp cayenne
1 kishke

Using:
Lima beans for nutrition!

Nutrition From: https://happyforks.com/analyzer
Servings: 8
Serving Size: 21.7oz (614g)
Nutrition per Serving: 867 Calories, 299 Calories From Fat, 33.2g Total Fat, 12.4g Saturated Fat, 0g Trans Fat, 384mg Cholesterol, *1,927mg Sodium, 42g Total Carbs, 6g Dietary Fiber, 4g Sugars, 97g Protein – Vitamin A: 9% - Vitamin C: 32% - Calcium: 9% - Iron: 61%


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[Healthy_Recipes_For_Diabetic_Friends] * Quartet of Onions - 20.1g Carbs

 


Quartet of Onions - 20.1g Carbs

From: 1,001 Recipes For People with Diabetes
Servings: 6

Vegetable cooking spray
2 lb sweet onions, sliced
1 small leek (white part only), thinly sliced
4 oz shallots, finely chopped
1/2 cup sliced green onions and tops
1/2 cup reduced-sodium vegetable broth
1 1/2 tsp dried mint leaves
1/4 tsp dried sage leaves
Salt and white pepper, to taste

1. Spray large skillet with cooking spray; heat over medium heat until hot. Saute onions, leek, shallots, and green onions 3 to 4 minutes, stirring frequently. Stir in broth and heat to boiling; reduce heat and simmer, covered, 5 minutes.

2. Stir in herbs and cook, uncovered, over medium-low heat until onion mixture is golden, about 15 minutes. Season to taste with salt and white pepper.


Servings: 6
Nutrition per Serving: 90 Calories, 0.4g Fat, 0mg Cholesterol, 16mg Sodium,20.1g Carbs, 2.7g Protein

Exchanges: 4 Vegetables


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[Healthy_Recipes_For_Diabetic_Friends] Asparagus with Sole - 6g Carbs, 2g Fiber, 2g Sugar

 

Asparagus with Sole - 6g Carbs, 2g Fiber, 2g Sugar

From: diabeticgourmet.com

Servings: 4

1 lb asparagus
1 lb Sole fillets (4 pieces approximately the same size)
1/4 tsp salt
1/2 tsp grated lemon or lime peel
4 Tbsp lemon OR lime, freshly squeezed juice
1/8 tsp Black pepper
1 Tbsp finely chopped chives
1 tsp mustard

Cut asparagus into 3-inch lengths. Cook in 2-quart saucepan in lightly salted water for 5 minutes, drain. Set aside.
   
Season the skin side of the sole fillets with salt and lemon or lime peel.
   
Place asparagus spears at one end of each fillet. Roll up fillets with asparagus spears inside and secure with plain round toothpicks.
   
Place in a 2-quart oven-save casserole dish liberally sprayed with non-stick cooking spray.
   
In a small bowl combine remaining ingredients and pour over fish.
   
Bake in a 400F oven for approximately 15 to 20 minutes or until fish flakes easily.
   
Baste fish every 7 minutes.

Servings: 4
Nutrition per Serving: 130 Calories,2g Fat, 0g Saturated Fat, 55mg Cholesterol, 270mg Sodium, 6g Carbs, 2g Dietary Fiber, 2g Sugars, 24g Protein

Exchanges: 1 Vegetable; 3 Meat


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Monday, July 24, 2017

[Healthy_Recipes_For_Diabetic_Friends] Grilled Cajun Pork Chops - 4g Carbs, 1g Fiber, 0g Sugar

 

Grilled Cajun Pork Chops  - 4g Carbs, 1g Fiber, 0g Sugar

From: paleoleap.com

Prep: 15 min
Cook: 15 min
Serves: 4
 
4 bone-in pork chops
1/2 Tbsp creole seasoning
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika
1/4 tsp cumin powder
1 tsp chili powder
1 tsp dried parsley
1 tsp dried oregano
1/4 tsp chili flakes
Olive oil
Sea salt
Freshly ground black pepper

Preheat grill to medium-high heat.
In a bowl, combine the spices and season with salt and pepper to taste.
Brush the pork chops with olive oil and season with the creole-spice mixture evenly on both sides.
Preheat grill to medium-high heat.
Grill the pork chops 5 to 6 minutes per side.

utrition From: https://happyforks.com/analyzer
Servings: 4
Serving Size: 5.8oz (164g)
Nutrition per Serving: 349 Calories, 160 Calories From Fat, 17.7g Total Fat, 5.6g Saturated Fat, 0.2g Trans Fat, 132mg Cholesterol, 191mg Sodium, 4g Total Carbs, 1g Dietary Fiber, 0g Sugars, 41g Protein – Vitamin A: 18% - Vitamin C: 1% - Calcium: 6% - Iron: 12%


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[Healthy_Recipes_For_Diabetic_Friends] Avocado, Cucumber And Cilantro Tuna Salad - 22g Carbs, 15g Fiber, 3g Sugar

 

Avocado, Cucumber And Cilantro Tuna Salad - 22g Carbs, 15g Fiber, 3g Sugar

From: paleoleap.com

Prep: 15 min
Serves: 2

2 cups cooked and flaked tuna
1 English cucumber, diced
1 to 2 avocados, diced
1/2 red onion, sliced
1/4 cup fresh cilantro, minced
2 Tbsp fresh lemon juice
1/4 cup extra virgin olive oil
1/2 tsp paprika (optional)
Sea salt
Freshly ground black pepper

1. In a small bowl combine the cilantro, lemon juice, olive oil, and season to taste with salt and pepper.
2. In a larger bowl combine the tuna, cucumber, avocado, and red onion.
3. Drizzle the vinaigrette over the salad and toss everything gently.
4. Sprinkle the paprika over the salad if using, and refrigerate until ready to eat.

Using 2 avocados! Salt omitted!!
Nutrition From: https://happyforks.com/analyzer
Servings: 2
Serving Size: 17.8oz (1504g)
Nutrition per Serving: 714 Calories, 501 Calories From Fat, 58.3g Total Fat, 8.4g Saturated Fat, 0g Trans Fat, 55mg Cholesterol, 399mg Sodium, 22g Total Carbs, 15g Dietary Fiber, 3g Sugars, 35g Protein – Vitamin A: 18% - Vitamin C: 50% - Calcium: 7% - Iron: 24%


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[Healthy_Recipes_For_Diabetic_Friends] Baked Walnut Crusted Chicken - 4g Carbs, 1g Fiber, 1g Sugar

 

Baked Walnut Crusted Chicken - 4g  Carbs, 1g  Fiber, 1g Sugar

From: Stephenson, Martha. Enjoy These Wonderful Walnut Recipes with Us: This Cookbook Will Teach You Everything You Need to Know (pp. 25-26). Kindle Edition.

This chicken recipe is totally awesome. The crust is made with walnuts, yes, but also other key ingredients necessary to make it stick and taste great. I've tried this recipe with pork too, and it is just as good.
Prep time: 50 min
Servings: 4

4 skinless boneless chicken breasts
1 cup walnuts 
½ cup almond flour
1 tsp. garlic powder 
2 large eggs 

Preheat oven to 375 degrees F.

In a medium bowl, whisk the eggs and set aside. In a food processor, combine the walnuts, almond flour, and garlic powder until it gets really fine.

Then, in a large greased baking dish, lay out the chicken breasts or drumsticks and brush the egg mixture on top. Then sprinkle the walnut crust mixture on top, making sure it's even. Bake for 45 minutes or until the chicken is done. Serve with your favorite side dish.

Nutrition From: https://happyforks.com/analyzer
Servings: 4
Serving Size: 9.4oz (265g)
Nutrition per Serving: 445 Calories, 186 Calories From Fat, 21.6g Total Fat, 3.4g Saturated Fat, 0g Trans Fat, 264mg Cholesterol, 111mg Sodium, 4g Total Carbs, 1g Dietary Fiber, 1g Sugars, 58g Protein – Vitamin A: 4% - Vitamin C: 4% - Calcium: 4% - Iron: 10%

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Sunday, July 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Vegan Broccoli Dip - 3g Carbs, 0g Fiber, 1g Sugar

 

Broccoli Dip - 3g Carbs, 0g Fiber, 1g Sugar

From: Richler, Marie. Vegan Slow Cooker: Top 45 Inexpensive Vegan Slow Cooker Recipes-Life is Simpler And Healthier With No Meat! (Vegan Slow Cooker, Vegan Slow Cooker Recipes, ... Recipes, Vegan, Vegan Diet, Vegan Cookbook) (p. 21). Unknown. Kindle Edition.
Servings: 30

8 cups steamed broccoli florets
1 shallot
2 cups fresh baby spinach
2 jalapenos, seeds and stem removed
1 Tbsp nonpareil capers
2 Tbsp vegan Worcestershire sauce
16 oz vegan cream cheese
6 oz vegan sour cream
1/2 tsp freshly ground black pepper
4 Tbsp lemon juice

Pour about 2 inches of water into a heavy duty pot. Place over high flame and bring to a boil. Add the broccoli florets and cook for about 1 to 2 minutes or until fork tender, but not wilting. Remove with a slotted spoon and set aside. Blanch the baby spinach for 15 seconds, then remove and add to the broccoli.

Combine the boiled broccoli, spinach, jalapeno, shallot, capers, and Worcestershire sauce in a food processor or blender. Pulse to an almost smooth mixture. Stir in the vegan cream cheese and sour cream, then the lemon juice and black pepper. Pulse until smooth.

Pour the mixture into a 4 quart slow cooker. Cover and set to low, then cook for an hour. Transfer to a bowl and serve with toasted pita chips or vegetable sticks.

Nutrition From: https://happyforks.com/analyzer
Servings: 30
Serving Size: 1.7oz (48g) {1.7 oz equals 3.4 Tbsp}
Nutrition per Serving: 70 Calories, 54 Calories From Fat, 6g Total Fat, 3.7g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 102mg Sodium, 3g Total Carbs, 0g Dietary Fiber, 1g Sugars, 2g Protein – Vitamin A: 14% - Vitamin C: 8% - Calcium: 5% - Iron: 3%


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