Wednesday, January 28, 2015

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Chicken Tortilla Soup - 33.3g Carbs, 5.5g Fiber, 3.9g Sugar

 

Slow Cooker Chicken Tortilla Soup - 33.3g Carbs, 5.5g Fiber, 3.9g Sugar

From: www.chefscatalog.com

2 lb boneless skinless chicken, cut into bite size pieces
15 oz can roasted diced tomatoes
10 oz can enchilada sauce
1 large onion, chopped
2 stalks celery, chopped
1 Tbsp minced canned chipotle chile in adobo sauce, or to taste
4 cloves garlic, minced
4 cups low-sodium chicken broth
2 tsp cumin
1 tsp ancho chili powder
15 oz can hominy, drained and rinsed
1 bay leaf
1/2 cup fresh cilantro leaves
7 corn tortillas
2 to 3 Tbsp canola OR vegetable oil
4 limes
Sea salt

In a 4 to 7 quart slow cooker, add chicken, tomatoes, enchilada sauce, onion, celery, chipotle chile, garlic, broth, salt and pepper, cumin, chili powder, hominy and bay leaf and stir to combine. Cover and set slow cooker on low. Let cook 6 to 8 hours (or 3 to 4 hours on a high setting). About 60 minutes before serving, stir in cilantro leaves. Taste for seasoning and adjust as needed.

Preheat oven to 400 F. Cut tortillas into 1/4-inch strips. In a mixing bowl, toss tortilla strips with oil, the juice of 1 lime (or to taste), and sea salt. Toss together until strips are evenly coated. Spread strips in an single layer in a rimmed baking sheet or jelly roll pan. Bake in pre-heated oven 10 to 15 minutes or until crisp.

Serve soup with tortilla chips, lime wedges, sour cream, or Mexican cheese.

Nutrition From: www.caloriecount.about.com
Does not include limes or sea salt. Also, does not include  tortilla chips, lime wedges, sour cream, or Mexican cheese to serve with.
Serves: 6
Serving Size: 567 g
Nutrition per Serving: 499 Calories, 156 Calories from Fat, 17.4g Total Fat, 4.2g Saturated Fat, 0g Trans Fat, 135mg Cholesterol, 778mg Sodium, 654mg Potassium, 33.3g Total Carbs, 5.5g Dietary Fiber, 3.9g Sugars, 48.9g Protein
Vitamin A 8% - Vitamin C 8% - Calcium 8% - Iron 21%
Nutrition Grade: B

Good points: Low in sugar - High in niacin - High in selenium


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Tuesday, January 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Turmeric Tahini Dressing - 1g Carbs, 0g Fiber, 0g Sugar

 

Turmeric Tahini Dressing - 1g Carbs, 0g Fiber, 0g Sugar

From: www.bonappetit.com
A spicy, creamy vibrant dressing that's equally delicious on grain bowls and hearty salads, like kale.

Servings: 14
Makes about 3/4 cup

1/4 cup tahini
3 Tbsp fresh lemon juice
2 Tbsp olive oil
1/2 tsp ground turmeric
1/4 tsp cayenne pepper
Kosher salt and freshly ground black pepper

Whisk together tahini, lemon juice, olive oil, turmeric, cayenne, and ¼ cup water until smooth. Add salt and pepper to taste.

Do Ahead: Dressing can be made 4 days ahead. Keep chilled.

Servings: About 14
Nutrition per Serving:
45 Calories, 4.5g Fat, .5g Saturated Fat, 0mg Cholesterol, 1g Carbs, 0g Dietary Fiber, 0g Total Sugars, 1g Protein, 0mg Sodium


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Friday, January 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Zesty Mexican Soup - 25.60g Carbs,7.96g Fiber, 4.49g Sugar

 

Zesty Mexican Soup - 25.60g Carbs,7.96g Fiber, 4.49g Sugar

From: The George Mateljan Foundation
This spicy vegetable soup is full of flavor, and easy to prepare, and is the perfect addition to your Healthiest Way of Eating. It's a great way to incorporate a variety of vegetables into on meal and it actually gets better with time.
Prep and Cook Time: 40 min

1 medium onion, minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups PLUS 1 Tbsp chicken or vegetable broth
1 small to medium green bell pepper, diced into 1/4-inch pieces
1 small zucchini, diced into 1/4-inch pieces
1 cup finely chopped collard greens
1 15 oz can (BPA free) diced tomatoes
2 cups OR 1 15 oz can (BPA free) black beans, rinsed
1 cup frozen yellow corn
1 4 oz can (BPA free) diced green chili
1 tsp dried oregano
1 tsp ground cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
Salt and pepper, to taste

Heat 1 Tbs broth in a medium soup pot. Healthy Saute onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.

Add red chili powder and mix in well. Add broth and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.

Bring to a boil on high heat. Once it begins to boil, reduce heat to medium-low and simmer uncovered for 10 minutes longer. (Simmering uncovered enhances the flavor.)

Add zucchini and collard greens and cook for 5 more minutes. Add chopped cilantro, pumpkin seeds, salt, and pepper.

Serving Suggestions: Serve with Romaine & Avocado Salad

Serves: 6
Total Weight: 264.70g
Nutrition per Serving: 203.21 Calories, 74.93 Calories from fat, 8.33 g Total Fat, 13.15 Calories from saturated fat, 1.8g Insoluble Fiber, 12.45g Other Carbs, 2.37g Monounsaturated Fat, 3.95g Polyunsaturated Fat, 1.46g Saturated Fat, 0g Trans Fat, 0.01mg Cholesterol, 9.62g Protein, 25.60g Carbs,7.96g Dietary Fiber, 4.49g Total Sugars, 0.99g Monosaccharides, 0.43g Disaccharides, 0.65g Soluble Fiber,
4.98mg Iron, 106.36mg Magnesium, 426.35mg Potassium, 479mg Sodium   


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Thursday, January 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Skinny Broccoli Macaroni and Cheese Soup - 25.4g Carbs, 2.4g Fiber, 5g Sugar

 

Skinny Broccoli Macaroni and Cheese Soup - 25.4g Carbs, 2.4g Fiber, 5g Sugar

From: www.thefithousewife.com
Prep Time: 10 min
Cook Time: 25 min
Total Time: 35 min
Yield: 5 cups
Serving Size: 1 cup

4 oz dry whole wheat elbow macaroni
1 small onion, chopped
1 large carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 Tbsp extra virgin olive oil
2-1/2 cups low sodium chicken broth (or vegetable broth)
1 cup skim milk
Pinch nutmeg
Salt and fresh ground pepper, to taste
2 cups broccoli florets, chopped into small pieces
1 cup shredded light sharp cheddar cheese

Bring a large pot of water to a boil.

While waiting for water to boil, heat olive oil in a large soup pot over medium heat and add chopped onion, carrot, celery, and garlic. Saute until soft, about 5 minutes.

Add pasta to boiling water and cook until al dente.

Add flour to the vegetables and stir until smooth. Slowly add chicken broth, milk, and nutmeg; whisking constantly. Set heat to medium-high, until it comes to a boil. Cover and cook on low for 10 minutes.

Add broccoli and stir well. Add salt and pepper to taste. Cook until broccoli is cooked to your liking, about 5-8 minutes.

Meanwhile drain cooked pasta and set aside. Once broccoli is cooked, add pasta to soup pot and mix well. Adjust flavor with salt and pepper if needed.

Spoon into individual bowls and top with shredded cheese.

Nutrition From: www.caloriecount.about.com
Servings: 5
Serving Size: 1 cup
Nutrition per Serving: 256 Calories, 66 Calories from Fat, 7.4g Total Fat, 2.9g Saturated Fat, 0g Trans Fat, 17mg Cholesterol, 436mg Sodium, 322mg Potassium, 25.4g Total Carbs, 2.4g Dietary Fiber, 5g Sugars, 21.3g Protein
Vitamin A 65% - Vitamin C 59% - Calcium 9% - Iron 7%
Nutrition Grade: B

Good points:
    Low in cholesterol
    Very high in phosphorus
    High in selenium
    Very high in vitamin A
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Egyptian Tomato Soup - 10.1g Carbs, 2.2g Fiber, 4.6g Sugar

 

Egyptian Tomato Soup - 10.1g Carbs, 2.2g Fiber, 4.6g Sugar

From: Weeknight Dinner Recipes from The Kitchn - This recipe is courtesy of Patti Londre.
Serves: 4

1 Tbsp unsalted butter or olive oil
1 medium yellow onion, finely chopped
1 clove garlic, minced
1 (4 oz jar)  diced pimiento peppers
1 (14.5 oz can) diced tomatoes, with their juices OR 1 lb fresh tomatoes
1 (14.5 oz can)  low-sodium chicken OR vegetable broth (or 2 cups homemade chicken or vegetable stock)
1/2 tsp chili powder
1/4 tsp paprika
1 lime cut into wedges
Salt and freshly ground black pepper

In a large stockpot over medium heat, melt the butter. Add the onion and garlic, and cook until soft, about 5 minutes. Add the pimientos and tomatoes, cover and cook gently over low heat for 10 minutes. Add the stock, chili powder, and paprika and cook for an additional 5 minutes.

Using an immersion blender, puree until almost smooth (or transfer to a food processor or blender and puree). Season with salt and pepper to taste. Serve with fresh lime wedges.

Servings: 4
Nutrition per Serving: 85 Calories, 4.4g Fat, 0.5g Saturated Fat, 0g Trans Fat, 49mg Sodium, 10.1g Carbs, 2.2g Fiber, 4.6g Sugars, 3.6g Protein


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Wednesday, January 21, 2015

[Healthy_Recipes_For_Diabetic_Friends] Baked Summer Squash - 9.1g Carbs, 1.8g Fiber, 3.3g Sugar

 

Baked Summer Squash - 9.1g Carbs, 1.8g Fiber, 3.3g Sugar

From: www.thekitchn.com
Turn your back for five minutes and suddenly there are zucchini a foot long in every vegetable garden. Summer is in full swing, and summer squash (zucchini, yellow squash, crookneck squash and pattypan squash) are super versatile; great shredded as a raw salad, grilled with garlic, or, as I did this week when it was too hot to stand over my grill, baked with a generous coating of breadcrumbs and Parmesan.

It's hard to mess this one up. Cook it quickly and you have a toothsome side dish, perfect the next day as a cold salad. Cook it too long and the result is a soft casserole-like preparation to complement meat, or served as a vegetarian main dish. I served it with a bowl of pasta with kale pesto and it was the perfect quick weeknight meal.
Serves: 6

2 lb summer squash (such as zucchini, pattypan squash, yellow crookneck squash)
1/4 cup olive oil
1/2 cup grated Parmesan cheese
1/3 cup bread crumbs
1/2 tsp flaked salt
1/4 tsp freshly ground pepper

Preheat the oven to 350 degrees F.

Remove the stem ends and slice the squash cross-wise in 1/4-inch-thick rounds. Toss with the olive oil.

In a small bowl, combine the bread crumbs, Parmesan, salt and pepper. Arrange the squash rounds in a 9-x12-inch rectangular baking dish, or 10-inch pie plate. Sprinkle the bread crumb mixture over.

Cover the baking dish with foil and bake in the oven for 30 minutes. Remove foil and bake another five minutes until the top is bubbling and crispy.

Servings: 6
Nutrition per Serving: 149 Calories, 11.2g Fat, 2.4g Saturated, 4.3 mg Cholesterol, 341.2mg Sodium, 9.1g Carbs, 1.8g Fiber, 3.3g Sugars, 4.7g Protein


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Saturday, January 17, 2015

[Healthy_Recipes_For_Diabetic_Friends] Buttermilk Spoonbread - 17g Carbs, 3g Fiber

 

Buttermilk Spoonbread - 17g Carbs, 3g Fiber


From: www.relish.com - Recipe By: Nancy Vienneau

For a more mellow taste, add 1/2 cup shredded Cheddar cheese to the mixture, along with the green onions.

Servings: 4

 

1 1/2 cups buttermilk

1/2 cup stone-ground yellow OR white cornmeal

2 Tbsp butter

3/4 tsp salt

3 eggs, separated

3 green onions, thinly sliced

 

Preheat oven to 375F.  Butter the sides and bottom of a 4-cup soufflĂ© or casserole dish.

 

Warm buttermilk in a saucepan over medium heat. Stir in cornmeal. Cook, stirring often, until mixture is thick and smooth, about 3 minutes. Stir in butter and salt and remove from heat. Let cool.

 

Whisk egg yolks into cornmeal mixture. Add green onions; stir well.

 

Beat egg whites until soft peaks form. Add to cornmeal mixture, a little at a time, folding gently to avoid deflating.

 

Scrape mixture into prepared pan. Bake 25 to 30 minutes, until puffed, golden brown and set. Serve immediately by spooning portions onto individual plates.

 

Servings: 4

Nutrition per Serving: 210 Calories, 12g Fat, 640mg Sodium, 17g Carbs, 3g Fiber, 10g Protein


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