Saturday, February 6, 2016

[Healthy_Recipes_For_Diabetic_Friends] Healthified Salmon with Spring Veggies - 3g Carbs, 1g Fiber


Healthified Salmon with Spring Veggies - 3g Carbs, 1g Fiber

From: General Mills
Grilled salmon laden with vegetables and flavored with lemon and pepper is ready in 25 minutes.
Servings: 4

2 Tbsp margarine or butter, softened
2 Tbsp basil, fresh OR basil, dried 1/2 tsp
1 tsp lemon peel grated
8 oz asparagus fresh spears
1 medium pepper, bell, any color cut into 1/4 inch strips
2 tsp olive oil OR vegetable oil
1/2 tsp pepper blend, black and red
1/2 tsp lemon-pepper seasoning
1/2 tsp garlic salt
1 whole fish, salmon fillet OR other medium-firm fish fillet, 3/4 to 1" thick (1lb)

1.  Heat closed medium-size contact grill for 5 minutes. Position drip tray to catch drippings. In small bowl, mix butter, basil and lemon peel; set aside until serving time.
2.  Toss asparagus spears and bell pepper with 1 teaspoon of the oil and 1/4 teaspoon each of the pepper blend, lemon-pepper seasoning salt and garlic salt. When grill is heated, place vegetables crosswise on grill. Close grill; cook 4 to 6 minutes or until vegetables are crisp-tender. Remove from grill; cover to keep warm.
3.  Cut salmon into 4 serving pieces. Brush with remaining 1 teaspoon oil; sprinkle with remaining 1/4 teaspoon each of the seasonings. Place salmon, skin side down, on grill. Close grill; cook 4 to 5 minutes or until fish flakes easily with fork.
4.  Serve salmon and vegetables with butter mixture.  

Servings: 4
Nutrition per Serving: 230 Calories, 14g Fat, 2.5g Saturated Fat, 65mg Cholesterol, 270mg Sodium,  23g Protein,  3g Carbs, 1g Fiber


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Friday, February 5, 2016

[Healthy_Recipes_For_Diabetic_Friends] Steamed Halibut with Ginger and Green Beans - 8g Carbs, 4g Fiber


Steamed Halibut with Ginger and Green Beans - 8g Carbs, 4g Fiber


Servings: 4

1 lb fresh green beans
1 lb halibut (4 fillets), rinsed and patted dry with paper towel
1/2 tsp coarse sea salt
1 Tbsp minced fresh ginger
3 Tbsp thinly sliced green onions
1 Tbsp low-sodium dark soy sauce
1 Tbsp peanut oil
1 Tbsp toasted sesame oil
1/4 cup fresh cilantro sprigs, lightly packed

Steam green beans for about 5 minutes and set aside.

Gently rub both sides of the fillets with salt. Place them onto a heatproof ceramic dish. Sprinkle ginger over top.

Place dish onto a steamer over several inches of boiling water and cover. Gently steam fillets for 10 to 12 minutes.

Remove ceramic dish from steamer. Sprinkle green onions and drizzle soy sauce over fillets.

Heat peanut and sesame oils in small skillet over medium high heat until they just begin to smoke. Then carefully pour on top of fillets.

Use caution because hot oil will cause onion and residual water on fillets to pop and spatter. Arrange green beans around fillets. Garnish fish with cilantro and serve immediately.

Servings: 4
Nutrition pr Serving: 200 Calories, 7g Fat, 1g Saturated Fat, 410mg Sodium, 26g Protein, 8g Carbs, 4g Dietary Fiber


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Thursday, February 4, 2016

[Healthy_Recipes_For_Diabetic_Friends] Three Minute Sushi Rolls - 2g carb, 1g fiber


Three Minute Sushi Rolls

2 nori seaweed sheets
16 to 20 spinach leaves, washed and patted dry
1 - 4 oz package thinly sliced smoked salmon
3 Tbsp cream cheese, plus a little more for sealing
1/2 avocado
1 small carrot, sliced into matchsticks
1/2 small cucumber, sliced into matchsticks
Gluten free tamari (or soy sauce), for dipping

Lay nori sheets on a dry, flat work surface. Lay spinach leaves in a single layer over the nori, leaving a 1/2 inch gap at the top of each sheet. Allow about a 1/2 inch or so of the leaves to hang over side edges for a decorative effect. About 1 inch from the bottom of each sheet, lay salmon in a horizontal row on top of spinach. Spread cream cheese over salmon. Thinly slice avocado; just above salmon, arrange avocado in a horizontal row. Make a row of matchstick carrots and cucumber just above avocado. Spread a thin layer of cream cheese across the top 1/2 inch of each nori sheet to help seal. Starting from the bottom, roll each sheet snugly to make a long, tight roll. Slice into 1 inch pieces with a sharp, serrated knife. Dip and eat.

Makes about 12 rolls (4 servings)
PER SERVING (3 rolls): 39 cal, 57% fat cal, 3g fat, 1g sat fat, 5mg chol, 3g protein, 2g carb, 1g fiber, 96mg sodium


Posted by: Darlene BC <>
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Monday, February 1, 2016

[Healthy_Recipes_For_Diabetic_Friends] Multi Purpose Low Carb Bread


Multi Purpose Low Carb Bread

Makes: 1 loaf or 10 to 12 rolls

Serving Size: 1/12 of loaf

This might just be the best low carb bread recipe, and you can use it
for rolls, sticky buns and pizza!

1/2 cup coconut flour (I used Bob's Red Mill)
1/2 cup almond flour
5 Tbsp psyllium husk powder (about 1.6 ounces)
1 Tbsp baking powder
1/2 tsp garlic or onion powder (optional)
1/2 tsp other herbs like rosemary, oregano or basil. Pizza seasoning is
great too! (optional)
1/4 tsp salt
1 1/2 cup egg whites (about 8 to 10 large egg whites)
3 Tbsp oil or melted butter
2 Tbsp apple cider vinegar
1/3 to 3/4 cup hot water

1.Preheat oven to 350F. If you are making a loaf, grease a 9 x 5 inch
loaf pan well. If you are making rolls, line a large cookie sheet with
parchment paper or a silicone liner.

2.In a large bowl, whisk together the coconut flour, almond flour,
psyllium husk powder, baking powder, and salt.

3.Stir in egg whites, oil and apple cider vinegar. Slowly pour hot water
over, stirring until dough expands. Start with the lesser amount and add
a bit more until dough seems like it has expanded about 1.5 to 2 times.
Do not add too much water or it can become a gloppy mess.


4.For a loaf of bread, shape into a rough rectangle and place in
prepared baking pan. Bake 60 to 75 minutes, until browned and crust
feels hard to the touch (it will look done long before it really is.
Don't take it out early or it will deflate). Remove and let cool in pan.


5.Divide dough into 10 to 12 equal pieces and roll between palms into a
rough ball. If dough is sticky, oil your palms with olive or avocado
oil. Place on prepared cookie sheet. If you want flatter rolls for
burgers or sandwich rolls, press down to 1 inch thickness with your palm.

6.Bake 45 to 60 minutes, depending on size and shape of rolls. Rolls
should be well browned and quite firm to the touch. Remove and let cool
on pan.

Makes: 12 servings - Each serving has 7.5 g of carbs and 5.09 g of
fiber. Total NET CARBS = 2.41 g.

Food energy: 97kcal Saturated fatty acids: 2.66g Total fat: 5.68g
Calories from fat: 51 Cholesterol: 7mg Carbohydrate: 7.50g Total dietary
fiber: 5.09g Protein: 4.09g Sodium: 243mg


Posted by: Darlene BC <>
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[Healthy_Recipes_For_Diabetic_Friends] File - Join a Type 2 Diabetes Discussion Group


Healthy Recipes for Diabetic Friends is a great diabetic recipe group. However, to learn about all the things you need to do to care for your type 2 diabetes, you need to join a type 2 diabetes discussion group. There is where you can discuss all aspects of living with diabetes, and get advice and support.

We have a sister group, type-2-diabetes, that fills that role admirable. You can find it at:

Be sure to include the information requested on the home page when you apply for membership.

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[Healthy_Recipes_For_Diabetic_Friends] File - Reminder of Groups Objective


Just a reminder...

"Healthy Recipes for Diabetic Friends" is all about
recipes that are healthy for Diabetics or others
wishing to eat healthier. This group is a clearing
house for recipes gathered from numerous sources,
posted and put into files by category. Everyone is
invited to post recipes or other diabetic-related
diet, food and nutrition information.

***Always include nutrition information on recipes
as well as the original source of the recipe! Credit
should be given to the originator of recipes! This
also enables referral to the recipe should someone
wish to seek further information.

This is not a chat or discussion group. There are
other good groups for that with some listed in our
links section should you need one.

Thank You and Take Care,
Gloria (Group owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Your Email Settings - Change Them If You Need To


Just in case you did not know... OR if you need to
change the way the groups mail is sent to you...

In Yahoo groups you can choose
"Individual" OR "Daily Digest" OR "No Mail"

When joining ANY Yahoo group the setting is
automatically on "Individual". If you wish to
change it... you have this option at any time.

If you wish to see the recipes as they are
posted in "Healthy_Recipes_For_Diabetic_Friends"
Consider choosing "Daily Digest" since
there are days when the group is at a high
volume of messages...

If you would like to be able to access the recipes in
"Healthy_Recipes_For_Diabetic_Friends" when your
schedule allows... then feel free to select
"No Mail" and use this group as an online recipe book.
Then you can come and search/browse when your time

Go to "Edit Membership" at the top of the page...
next to your name... follow the directions to change
your settings...

Thank You and Take Care,
Gloria (Owner)
Ron (Moderator)

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