Saturday, June 25, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chicken Baked with Cabbage and Leek - 23g Carbs, 8g Fiber

 

Chicken Baked with Cabbage and Leek - 23g Carbs, 8g Fiber

From: www.aicr.org
Flavorful roast chicken goes green thanks to Napa cabbage, Brussels sprouts and leeks. These three veggies don't just offer festive color; they're also an important part of a cancer-protective diet, boasting vitamin C, fiber and glucosinolates. The vegetables soften and caramelize as they baste under the roasting chicken, showing off Irish cooking at its best.

1 (2 lb) Savoy or Napa cabbage
8 large Brussels sprouts
1 Tbsp extra virgin olive oil
1 (3 lb) chicken, cut into 8 pieces OR 4 (6 oz) chicken breast halves with rib and skin
1 large leek, white part and 1-inch light green part, halved lengthwise and thinly sliced
1 medium onion, halved and sliced crosswise
1 Tbsp dried thyme
1/2 tsp Spanish paprika
Salt and freshly ground black pepper
1 1/2 cups fat-free, reduced-sodium chicken broth

Preheat the oven to 350 degrees.

Halve cabbage vertically and set one half aside for another use. Cut remaining cabbage into 2 wedges and cut away core. Cut wedges crosswise into 3/4-inch strips. There will be about 4 cups. Cut each Brussels sprout vertically into 4 slices.

In medium skillet that can go into oven, heat oil over medium-high heat. Reserving wings for another use, arrange chicken skin side down in hot pan and cook until skin is browned, turning pieces as needed, about 8 minutes. Transfer chicken to plate. Pour off all but 1 tablespoon of drippings from pan.

Add cabbage, Brussels sprouts, leek and onion to pan, stirring to coat with remaining drippings. Cook, stirring occasionally, until cabbage and onion are limp and onion translucent, about 5 minutes. Add thyme, paprika, salt and pepper to taste, and mix to combine. Return chicken to pan, placing pieces skin side up on top of vegetables. Pour in broth. Place pan in oven, uncovered.

Bake for 35 minutes, or until an instant-read thermometer inserted into thickest part of chicken registers 160 degrees, about 15 minutes for breast, 20 minutes for thigh.

To serve, remove skin from chicken and divide pieces among four dinner plates. Spoon one-fourth of vegetables on top of or next to chicken. Spoon pan juices over chicken and vegetables.

Servings: 4
Nutrition per Serving: 348 Calories, 12g Total Fat, 3g Saturated Fat, 39g Protein, 23g Carbs, 8g Dietary Fiber, 360mg Sodium


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Wednesday, June 22, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chicken Kale and Leek Soup - 12g Carbs, 1.5g Fiber, 1g Sugars

 

Chicken Kale and Leek Soup - 12g Carbs, 1.5g Fiber, 1g Sugars

From: Paleo Beginner's Guide PDF
This soup is a great way to get your fill of kale, and lightened-up chicken meatballs and leeks add a savory element.
Serves: 4

1 lb ground chicken
1 egg, beaten
2 Tbsp flat leaf parsley, minced
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
2 Tbsp extra virgin olive oil
1 leek, while and light green parts only, chopped
6 cups chicken broth OR boxed no salt added chicken broth
4 cups kale leaves, chopped

1. Preheat the oven to 375 degrees F.

2. Combine the chicken, egg, parsley, salt, and pepper.

3. Roll the mixture into bite-size (3/4-inch) balls and place them on a greased baking sheet. Bake the meatballs for 10 minutes.

4. Meanwhile, heat the olive oil in a large saucepan over medium heat. Add the leek and sauté for 5 minutes.

5. Add the broth and bring it to a boil. Stir in the kale, turn down the heat, and simmer for 5 minutes.

6. Stir in the cooked meatballs and simmer for another 5 minutes before serving the soup

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 584 g
Nutrition per Serving: 362 Calories, 149 Calories from Fat, 16.6g Total Fat, 3.7g Saturated Fat, 0g Trans Fat, 142mg Cholesterol, 487mg Sodium, 673mg Potassium, 12g Total Carbs, 1.5g Dietary Fiber, 1g Sugars, 39.6g Protein
Vitamin A 219% - Vitamin C 143% - Calcium 13% - Iron 21%
Nutrition Grade: A-

Good points:
    Very low in sugar
    High in niacin
    High in selenium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Chicken "Noodle" Soup - 12.9g Carbs, 1.2g Fiber, 1.8g Sugar

 

Chicken "Noodle" Soup - 12.9g Carbs, 1.2g Fiber, 1.8g Sugar

From: Paleo Beginner's Guide PDF
Just like the "real" thing but better for you, this comforting soup will warm your
body and soul.
Serves: 4

1 Small Spaghetti Squash (About 1 lb)
4 cups no salt added chicken broth
2 carrots, slim, very thinly sliced
2 cups chopped cooked chicken, (leftovers or rotisserie)
3 cups packed chopped kale, spinach or Swiss chard leaves

1. Prick the squash all over with a small sharp knife. Place the squash on a paper towel in a microwave oven. Cook on high for 4 minutes.

2. Turn the squash over and continue to cook it until the squash gives when pressed gently, 4 to 5 minutes longer.

3. Allow the squash to cool for 5 minutes. While the squash is still hot, cut off and discard the stem.

4. Carefully halve the squash lengthwise (it will emit steam) and discard the seeds. Working over a bowl, scrape out the squash flesh with a fork, loosening and separating the strands.

5. Combine the broth and carrots in a large saucepan, and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes.

6. Stir in the chicken and kale and simmer for 5 minutes.

7. Stir in 2 cups of the squash strands, reserving the remaining strands for another use.

8. Serve the soup hot.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 481 g
Nutrition per Serving: 174 Calories, 26 Calories from Fat, 2.8g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 54mg Cholesterol, 212mg Sodium, 453mg Potassium, 12.9g Total Carbs, 1.2g Dietary Fiber, 1.8g Sugars, 23.7g Protein
Vitamin A 136% - Vitamin C 20% - Calcium 6% - Iron 11%
Nutrition Grade: A

Good points:
    Low in saturated fat
    Very high in niacin
    High in selenium
    Very high in vitamin A
    High in vitamin B6
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] hicken "Noodle" Soup - 12.9g Carbs, 1.2g Fiber, 1.8g Sugar

 

hicken "Noodle" Soup - 12.9g Carbs, 1.2g Fiber, 1.8g Sugar

From: Paleo Beginner's Guide PDF
Just like the "real" thing but better for you, this comforting soup will warm your
body and soul.
Serves: 4

1 Small Spaghetti Squash (About 1 lb)
4 cups no salt added chicken broth
2 carrots, slim, very thinly sliced
2 cups chopped cooked chicken, (leftovers or rotisserie)
3 cups packed chopped kale, spinach or Swiss chard leaves

1. Prick the squash all over with a small sharp knife. Place the squash on a paper towel in a microwave oven. Cook on high for 4 minutes.

2. Turn the squash over and continue to cook it until the squash gives when pressed gently, 4 to 5 minutes longer.

3. Allow the squash to cool for 5 minutes. While the squash is still hot, cut off and discard the stem.

4. Carefully halve the squash lengthwise (it will emit steam) and discard the seeds. Working over a bowl, scrape out the squash flesh with a fork, loosening and separating the strands.

5. Combine the broth and carrots in a large saucepan, and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes.

6. Stir in the chicken and kale and simmer for 5 minutes.

7. Stir in 2 cups of the squash strands, reserving the remaining strands for another use.

8. Serve the soup hot.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 481 g
Nutrition per Serving: 174 Calories, 26 Calories from Fat, 2.8g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 54mg Cholesterol, 212mg Sodium, 453mg Potassium, 12.9g Total Carbs, 1.2g Dietary Fiber, 1.8g Sugars, 23.7g Protein
Vitamin A 136% - Vitamin C 20% - Calcium 6% - Iron 11%
Nutrition Grade: A

Good points:
    Low in saturated fat
    Very high in niacin
    High in selenium
    Very high in vitamin A
    High in vitamin B6
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Turmeric Tomato Soup - 9.6g Carbs, 2.5g Fiber, 5g Sugar

 

Turmeric Tomato Soup - 9.6g Carbs, 2.5g Fiber, 5g Sugar

 

From: www.healthy-holistic-living.com

Make Turmeric-Tomato-Black Pepper Soup in 15 Minutes to Fight Cancer, Inflammation and More. This colorful and delicious vegan friendly soup takes advantage of all three of those chronic-disease fighting foods. We also love how quick it is to make: only 15 minutes!

 

¾ cup cherry tomatoes, rinsed and cut in halves

1 (14.5 oz can) diced tomatoes (don't drain the sauce)

½ cup low-sodium vegetable stock

1 onion, minced

2 garlic cloves, minced

2 tsp turmeric powder

1 tsp coconut oil

½ tsp sea salt

1 tsp dried basil

1 Tbsp apple cider vinegar

Freshly ground black pepper, to taste

 

1.     Fry onion and garlic in coconut oil over medium heat for 1 minute.

2.     Add turmeric, cherry tomatoes. Cook until tomatoes are soft.

3.     Add canned tomatoes, stock, apple cider vinegar, and basil. Bring to boil on medium-high heat, then cover and let simmer on low heat for 5 minutes.

4.     Blend using a blender or hand mixer until creamy.

5.     Season with salt and pepper.

 

Nutrition From: www.caloriecount.about.com - Omitted: 1/2 tsp sea salt

Servings: 4 // Serving Size: 202 g

Nutrition per Serving: 54 Calories, 14 Calories from Fat, 1.6g Total Fat, 1.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 291mg Sodium, 401mg Potassium, 9.6g Total Carbs, 2.5g Dietary Fiber, 5g Sugars, 1.7g Protein

Vitamin A 23% - Vitamin C 36% - Calcium 3% - Iron 5%

Nutrition Grade: A

 

Good points:

    No cholesterol

    High in dietary fiber

    Very high in manganese

    Very high in potassium

    Very high in vitamin A

    High in vitamin B6

    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Tabbouleh - 12.6g Carbs, 3.7g Fiber, 3.4g Sugar

 

Cauliflower Tabbouleh - 12.6g Carbs, 3.7g Fiber, 3.4g Sugar

From: www.healthyaperture.com
Servings: 10

1 head cauliflower, pulsed in food processor to be size of rice or quinoa
1 14 oz. can chickpeas, rinsed
1 English cucumber, diced small
1 cup chopped parsley
1/2 cup chopped mint
2 spring onions, diced small
Juice of two lemons
1/3 cup olive oil
1 tsp minced garlic
1 tsp salt
1/4 tsp black pepper

Combine cauliflower and next 5 ingredients (through onions) in a large bowl. Combine lemon juice and remaining ingredients in a small bowl; add to cauliflower and toss well.

 Servings: 10
Nutrition per Serving: 133 Calories, 8g Fat, 12.6g Carbs, 3.7g Fiber, 3.4g Sugar, 4.5g Protein, 110mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Turmeric Tomato Soup - 9.6g Carbs, 2.5g Fiber, 5g Sugar

 

Turmeric Tomato Soup - 9.6g Carbs, 2.5g Fiber, 5g Sugar

From: www.healthy-holistic-living.com

Make Turmeric-Tomato-Black Pepper Soup in 15 Minutes to Fight Cancer, Inflammation and More. This colorful and delicious vegan friendly soup takes advantage of all three of those chronic-disease fighting foods. We also love how quick it is to make: only 15 minutes!

3/4 cup cherry tomatoes, rinsed and cut in halves
1 (14.5 oz can) diced tomatoes (don't drain the sauce)
1/2 cup low-sodium vegetable stock
1 onion, minced
2 garlic cloves, minced
2 tsp turmeric powder
1 tsp coconut oil
1/2 tsp sea salt
1 tsp dried basil
1 Tbsp apple cider vinegar
Freshly ground black pepper, to taste
 
1. Fry onion and garlic in coconut oil over medium heat for 1 minute.
2. Add turmeric, cherry tomatoes. Cook until tomatoes are soft.
3. Add canned tomatoes, stock, apple cider vinegar, and basil. Bring to boil on medium-high heat, then cover and let simmer on low heat for 5 minutes.
4. Blend using a blender or hand mixer until creamy.
5. Season with salt and pepper.

Nutrition From: www.caloriecount.about.com - Omitted: 1/2 tsp sea salt
Servings: 4
Serving Size: 202 g
Nutrition per Serving: 54 Calories, 14 Calories from Fat, 1.6g Total Fat, 1.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 291mg Sodium, 401mg Potassium, 9.6g Total Carbs, 2.5g Dietary Fiber, 5g Sugars, 1.7g Protein - Vitamin A 23% - Vitamin C 36% - Calcium 3% - Iron 5%
Nutrition Grade: A

Good points:
     No cholesterol
    High in dietary fiber
    Very high in manganese
    Very high in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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Posted by: chefgloria1030@yahoo.com
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