Tuesday, April 25, 2017

[Healthy_Recipes_For_Diabetic_Friends] Navy Bean, Bacon and Spinach Soup - 39g Carbs, 12g Fiber, 4g Sugar

 

Navy Bean, Bacon and Spinach Soup - 39g Carbs, 12g Fiber, 4g Sugar

{Sodium is much too high!! - Suggestions: Lower sodium by using lowest salt bacon possible. Try to use no salt added beans OR cook yourself by using dry beans! Also, be sure to use low or not sodium tomato paste and reduced sodium chicken broth! Take Care, Gloria}

From: http://www.skinnytaste.com - (Pressure Cooker, Slow Cooker or Stove Top)
Bacon makes everything better (in my opinion), especially in this hearty white bean soup. It's delicious, inexpensive, and easy to make and leftovers are even better the next day. I made this in my Instant Pot (doesn't get quicker than that!), but I've also included slow cooker and stove top directions as well.

3 15 oz cans navy beans, rinsed and drained
4 slices center cut bacon, chopped
1 medium onion, chopped
1 large carrot, chopped
1 large celery stalk, chopped
2 tbsp tomato paste
4 cups reduced sodium chicken broth
2 bay leaves
1 sprig fresh rosemary (I used a bouquet garni for tossing)
3 cups baby spinach

  > Instant Pot
In a blender, blend 1 can of beans with 1 cup of water.

Press Saute button then cook the bacon until crisp. Set aside on paper towels.

Add the onion, carrots and celery to the pot and cook until soft, about 5 minutes. Stir in the tomato paste then add the pureed beans, beans, broth, rosemary and bay leaves.

Cook on high pressure 15 minutes. Let the pressure release, remove rosemary and bay leaves. Place 2 cups of the soup in the blender and puree to thicken, then add back to the soup along with the spinach and stir until wilted. To serve, ladle into 6 bowls and top with bacon.

  > Stove Top
In a blender, blend 1 can of beans with 1 cup of water.

Sauté the bacon in a large pot until crisp. Set aside on paper towels.

Add the onion, carrots and celery to the pot and cook until soft, about 5 minutes. Stir in the tomato paste then add the pureed beans, beans, broth, rosemary and bay leaves.

Bring to a boil, cover and cook on low until the beans and vegetables are soft, about 25 minutes. Place 2 cups of the soup in the blender and puree to thicken, then add back to the soup along with the spinach and stir until wilted. To serve, ladle into 6 bowls and top with bacon.

  > Slow Cooker
In a blender, blend 1 can of beans with 1 cup of water.

Saute the bacon in a skillet until crisp. Set aside on paper towels.

Add the onion, carrots and celery to the skillet and cook until soft, about 5 minutes. Transfer to the slow cooker with the tomato paste, pureed beans, canned beans, broth, rosemary and bay leaves.

Cover and cook low 8 hours. Remove rosemary and bay leaves. Place 2 cups of the soup in the blender and puree to thicken, then add back to the soup along with the spinach and stir until wilted, adjust salt to taste. To serve, ladle into 6 bowls and top with bacon.

Servings: 6
Serving Size: 1 1/3 cups
Nutrition per Serving: 211 Calories, 1.5g Total Fat, 0.5g Saturated Fat 2mg Cholesterol, 1150mg Sodium, 39g Carbs, 12g Fiber, 4g Sugar, 15g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Super Easy Cauliflower and Spinach Soup - 12g Carbs, 4g Fiber, 5g Sugars

 

Super Easy Cauliflower and Spinach Soup - 12g Carbs, 4g Fiber, 5g Sugars

From: www.rebootwithjoe.com/cauliflower-spinach-soup/
By: Isabel Smith, MS, RD, CDN
Soup is a warm, cold weather delight. I particularly love it because it serves as an easy way to pack in tons of nutrients with a satisfying taste. Sometimes it's just too cold out to depend on juice to get a high dose of nutrients, and soup is the perfect solution. This soup is a rich source of immune-boosting and health-promoting nutrients including vitamin C, energizing B vitamins, bone-healthy vitamin K and brain and heart-healthy folate.
Prep time: 10 min // Cook time: 40 min // Total time: 50 min // Servings: 4

1 head cauliflower
1 onion
Dash red pepper flakes
1 cup spinach
Dash sea salt and pepper
2 Tbsp olive oil
1/4 tsp thyme
1/2 cup unsweetened almond milk
1 cup low sodium vegetable broth
Sage leaf, for garnish (optional)

Preheat the oven to 425 F.

Cut cauliflower into florets and slice the onion. Spread on roasting pan.

Toss the cauliflower and onion with the olive oil, garlic, and red pepper flakes on a baking sheet; sprinkle with the salt and thyme and toss again. Roast until golden and tender, about 20 minutes.

Combine all ingredients (except garnish) in a food processor or high powered blender and blend or process on high for 2-3 minutes or until well mixed.

In a medium to large stockpot heat the blended soup over medium for 10-15 minutes or until warmed. Serve with garnish and enjoy!

Servings: 4
Nutrition per serving: 120 Calories, 7g Fat, 1g Saturated Fat, 0mg Cholesterol, 260mg Sodium, 12g Carbs, 4g Fiber, 5g Sugars, 4g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Parmesan Chicken with Artichoke Hearts - 18g Carbs, 1g Fiber, 2g Sugar

 

Parmesan Chicken with Artichoke Hearts - 18g Carbs, 1g Fiber, 2g Sugar

Originally published as Parmesan Chicken with Artichoke Hearts in Simple & Delicious February/March 2015
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Featured In: 20 Recipes to Make with Fresh Citrus
Prep: 20 min
Bake: 20 min
Servings: 4

4 boneless skinless chicken breast halves (6 ounces each)
3 teaspoons olive oil, divided
1 teaspoon dried rosemary, crushed
1/2 teaspoon dried thyme
1/2 teaspoon pepper
2 cans (14 ounces each) water-packed artichoke hearts, drained and quartered
1 medium onion, coarsely chopped
1/2 cup white wine or reduced-sodium chicken broth
2 garlic cloves, chopped
1/4 cup shredded Parmesan cheese
1 lemon, cut into 8 slices
2 green onions, thinly sliced

Preheat oven to 375 degrees F. Place chicken in a 15x10x1-in. baking pan coated with cooking spray; drizzle with 1 1/2 teaspoons oil. In a small bowl, mix rosemary, thyme and pepper; sprinkle half over chicken.

In a large bowl, combine artichoke hearts, onion, wine, garlic, remaining oil and remaining herb mixture; toss to coat. Arrange around chicken. Sprinkle chicken with cheese; top with lemon slices.

Roast 20-25 minutes or until a thermometer inserted in chicken reads 165°. Sprinkle with green onions. Yield: 4 servings.

Servings: 4
Serving Size: 1 chicken breast half with 3/4 cup artichoke mixture
Nutrition per Serving: 339 Calories, 9g Fat, 3g Saturated Fat, 98mg Cholesterol, 667mg Sodium, 18g Carbs, 1g Fiber, 2g Sugars, 42g protein

Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch


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Sunday, April 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Avocado and Mango Salsa - 4g Carbs

 

Avocado and Mango Salsa - 4g Carbs

From: diabeticgourmet.com
Yield: 3 cups
Servings: 12
Serving Size: 1/4 cup

1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeno pepper, seeded and finely chopped
1/2 cup chopped jicama
Juice of 1 lime (2 tablespoons)
Salt and ground pepper
1/4 cup cilantro leaves, chopped

In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.

Season to taste with salt and pepper.

Mix in the cilantro.

Let the salsa sit 20 minutes for flavors to meld before serving.

Yield: 3 cups
Servings: 12
Serving Size: 1/4 cup
Nutrition per Serving: 35 Calories, 2g Fat, 0.5g Saturated Fat, 0.5mg Sodium, 0.5g Protein, 4g Carbs

Exchanges: 1 Vegetable, 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Foil Cooked Salmon Over Pan Cooked Green Beans - 14g Carbs, 5g Fiber, 5g Sugar

 

Foil Cooked Salmon Over Pan Cooked Green Beans - 14g Carbs, 5g Fiber, 5g Sugar

{To reduce sodium cut out the salt called for. Also, use no salt added tomato paste! Take Care, Gloria}
From: www.verywell.com - Leyla Shamayeva, MS, RD
A fillet of heart-healthy salmon takes less than half an hour to cook, just enough time to prepare a hearty bed of green beans to serve it over. Remember, FODMAPs are types of carbohydrates that either occur naturally or are added to processed foods. As an animal protein, salmon is naturally low in them unless seasoned or crusted with higher FODMAP ingredients.

Don't forget your fiber-rich vegetables here. The slightly crunchy green beans are lightly cooked in tomatoes, which are also naturally low in FODMAPs and lend additional seasoning to the salmon. The end result is a dish that's light, flavorful, and won't trigger IBS symptoms.
Total Time 35 min
Prep 10 min, Cook 25 min
Serving: 1 (547 calories)

6 oz.salmon fillet
1/2 Tbsp olive oil
1/2 tsp salt
1/2 tsp ground black pepper
1/2 Tbsp paprika
1/2 lime, juiced
1 tsp lime zest
2 Tbsp cilantro, finely chopped (about 4-5 sprigs, leaves only)
1/8 tsp salt
1/8 tsp ground black pepper
1 Tbsp olive oil
1/8 tsp red pepper flakes (optional)
1 tsp tomato paste
1/2 large beefsteak tomato, roughly chopped
1/4 tsp salt
1/4 tsp ground black pepper
1/2 cup green beans, sliced in half

    Preheat the oven to 400F.
    Line a baking dish with aluminum foil and place the salmon on it, skin down. Drizzle with the olive oil and sprinkle with salt, pepper, and paprika. Place another sheet of aluminum foil over it and curl the edges to seal them up.
    Place in oven for 20-25 minutes (until the salmon easily flakes off with a fork).
    While the salmon is baking combine the lime juice, zest, cilantro, salt, and pepper in a bowl. Set aside.

    Heat the olive oil in a frying pan over medium heat. Add the optional red pepper flakes and tomato paste and stir for 15 seconds. Add the diced tomato, salt, and pepper and cook for 3-4 minutes, until they are soft and release their juices.
    Add the green beans, stir, and cook, covered, for another 8-10 minutes.
    Once the salmon is removed from the oven, plate the salmon over the green beans and top it with the lime and cilantro mixture.

Ingredient Variations and Substitutions

If you're a fan of lycopene-rich tomatoes, spread a teaspoon of tomato paste onto the salmon before putting it into the oven to concentrate additional flavor there. Alternatively, omit the tomato paste from the green bean mixture and use on the salmon instead.

Generally, up to ten individual almonds are well tolerated by those with IBS. For a bit of texture variety and a small amount of extra protein, fiber, and healthy fats, crush a few almonds and mix it into the green beans.

Using ten will add 70 calories to the dish.
Cooking and Serving Tips

Cooking the green beans for 8 to 10 minutes leaves them with a soft crunch. If you'd like a softer end result, cook them a little bit longer, to taste.

On its own this meal is light on carbohydrates (only 9 grams). If you'd like additional carbohydrates serve with a side of baked potato (if you use sweet potatoes, about half a cup is usually well-tolerated) or over a whole grain like quinoa, sorghum, or brown rice.

{To reduce sodium cut out the salt called for. Also, use no salt added tomato paste!}
Serving: 1 (547 calories)
Nutrition From: happyforks.com
Servings: 1
Serving Size: 14.3 oz
Nutrition per Serving: 501 Calories, 299 Calories from Fat, 33.6g Total Fat, 5.5g Saturated Fat, 0.1g Trans Fat, 114g Cholesterol, 2,805mg Sodium, 14g Total Carbs, 5g Dietary Fiber, 5g Sugars, 38g Protein - Vitamin A 64% - Vitamin C 42% - Calcium 40% - Iron 19%


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[Healthy_Recipes_For_Diabetic_Friends] Chicken Salad Stuffed Avocado - 8g Carbs, 6g Fiber

 

Chicken Salad Stuffed Avocado - 8g Carbs, 6g Fiber

From: diabeticgourmet.com
Servings: 4

2 medium avocados
Juice of 1 lime
2 cups chopped cooked chicken breast, about 1/2-inch pieces
2 Tbsp chopped red cabbage
2 Tbsp diced carrots
2 Tbsp diced radish
4 tsp spicy brown mustard
1/2 tsp garlic powder
1 tsp extra virgin olive oil
Salt and freshly ground black pepper, to taste
Lime wedges for garnish

Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside.

Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.

Spoon mixture into avocado shells, mounding in the center and serve immediately with lime wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.

Servings: 4
Nutrition per Serving: 290 Calories, 16g Fat, 2g Saturated Fat, 146mg Sodium, 8g Carbs, 6g Dietary Fiber, 29g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Spinach Salad with Seared Bok Choy, Ginger and Cilantro - 5g Carbs, 2g Fiber

 

Spinach Salad with Seared Bok Choy, Ginger and Cilantro - 5g Carbs, 2g Fiber

From: www.canolainfo.org
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Servings: 4
Serving size: 2/3 cup bok choy mixture, 1 cup spinach

1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Servings: 4
Serving size: 2/3 cup bok choy mixture, 1 cup spinach
Nutrition per Serving: 50 Calories, 3.5g Fat, 0g Saturated Fat, 0mg Cholesterol, 140mg Sodium, 5g Carbs, 2g Dietary Fiber, 1g Protein


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Posted by: chefgloria1030@yahoo.com
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