Saturday, July 16, 2016

[Healthy_Recipes_For_Diabetic_Friends] Parmesan Herb Encrusted Fish - 7g Carbs, 1g Fiber

 

Parmesan Herb Encrusted Fish - 7g Carbs, 1g Fiber

From: www.mccormick.com
Adding an herb crust to tilapia is a great way to complement its mild flavor. Combine spices like garlic, paprika and black pepper with chopped almonds, bread crumbs and Parmesan cheese for an easy dinner. You can substitute red snapper, striped bass, flounder or sole for the tilapia.
Servings: 4

1/3 cup sliced almonds, finely chopped
1/4 cup plain dry bread crumbs
3 Tbsp grated Parmesan cheese
1/2 tsp McCormick Garlic Powder
1/2 tsp McCormick Paprika
1/2 tsp McCormick Parsley Flakes
1/4 tsp McCormick Black Pepper, Ground
1 lb tilapia fillets
Olive oil

Preheat oven to 450F. Mix almonds, bread crumbs, Parmesan cheese and seasonings in shallow dish.

Brush fish lightly with oil. Coat evenly with almond mixture. Place fish on greased foil-lined shallow baking pan.

Bake 10 to 12 minutes or until fish flakes easily with a fork.

Servings: 4
Nutrition per Serving: 225 Calories, 9g Fat, 57mg Cholesterol, 202mg Sodium, 29g Protein, 7g Carbs, 1g Dietary Fiber


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[Healthy_Recipes_For_Diabetic_Friends] Lemon-Grilled Chicken Breasts - 0.5g Carbs, 0.1g Fiber

 

Lemon-Grilled Chicken Breasts - 0.5g Carbs, 0.1g Fiber

From: Cooking Light - August 2008
Save three of these grilled chicken breast halves to make our Hearts of Romaine Caesar Salad with Grilled Chicken. Garnish the plate with grilled lemon slices.
Servings: 7
Serving size: 1 breast half

3 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil
2 garlic cloves, minced
7 (6 oz) skinless, boneless chicken breast halves
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
Cooking spray

1. Prepare grill to medium-high heat.

2. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.

3. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.

Servings: 7
Serving size: 1 breast half
Nutrition per Serving: 159 Calories, 20% Calories from fat, 3.5g Fat, 0.7g Sat fat, 1.8g Mono fat, 0.6g Poly fat, 29.5g Protein, 0.5g Carbs, 0.1g Fiber, 74mg Cholesterol, 1mg Iron, 218mg Sodium, 16mg Calcium age...

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[Healthy_Recipes_For_Diabetic_Friends] Nutty Brussels Sprouts - 12.5g Carbs, 4.6g Fiber, 2.8g Sugar

 

Nutty Brussels Sprouts - 12.5g Carbs, 4.6g Fiber, 2.8g Sugar

From: www.recipetips.com

Once you get over the childhood fright after the mention of "Brussels Sprouts", you'll find they are a vegetable you want more often than special occasions. Versatile and delicious, these little morsels are delicious, especially when paired with pine nuts and garlic.
Prep: 5 min
Cook: 10 min
Ready In: 15 min

1 1/2 Tbsp unsalted butter, divided
1 Tbsp olive oil
2 garlic cloves, sliced thin (large)
1/2 lb Brussels sprouts, trimmed, halved
2 Tbsp pine nuts
Salt and pepper, to taste

Melt 1 tablespoon butter with oil in a heavy skillet over moderate heat. Add garlic and cook, stirring, until pale golden, about 3 minutes. Using a slotted spoon, transfer to small bowl.

Reduce heat to low. Arrange sprouts cut side down in one layer in skillet. Sprinkle with pine nuts and salt to taste. Cook uncovered, without turning, until crisp-tender and golden brown on cut sides, about 10-15 minutes.

Transfer sprouts to a plate with brown sides up. Leave the pine nuts in the pan.

Add the remaining 1/2 tablespoon butter to the pan and cook nuts over moderate heat, stirring until pale golden, about a minute.

Stir in the garlic from earlier, then spoon over the sprouts. Season with freshly ground pepper.

Nutrition From: www.caloriecount.about.com
Servings: 2
Serving Size 143 g
Nutrition per Serving: 248 Calories, 197 Calories from Fat, 21.9g Total Fat, 7g Saturated Fat, 23mg Cholesterol, 168mg Sodium, 507mg Potassium, 12.5g Total Carbs, 4.6g Dietary Fiber, 2.8g Sugars, 5.3g Protein
Vitamin A 22% - Vitamin C 161% - Calcium 5% - Iron 11%
Nutrition Grade: B

Good points:
    High in manganese
    Very high in vitamin C


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Sunday, July 10, 2016

[Healthy_Recipes_For_Diabetic_Friends] Braised Chicken Thighs with Tomatoes and Smoked Paprika - 21g Carbs, 5g Fiber, 9g Sugar

 

Braised Chicken Thighs with Tomatoes and Smoked Paprika - 21g Carbs, 5g Fiber, 9g Sugar

{To reduce sodium omit the kosher salt and use unsalted tomato! Take care, Gloria}

From: www.relish.com - Recipe by Paula Disbrowe    
Cooking the thighs slowly produces fall-off-the-bone chicken.
Prep: 15 min
Cook: 180 min
Servings: 4

8 bone-in chicken thighs, skin removed
1 1/2 tsp kosher salt, divided
Coarsely ground black pepper
1 Tbsp olive oil
2 large sweet onions, thinly sliced
2 large carrots, sliced on the bias into 1/2-inch rounds
2 garlic cloves, minced
2 bay leaves
1/4 cup dry sherry
1 Tbsp smoked Spanish paprika (or pimenton)
1 1/2 tsp ground ancho chili powder
1 tsp dried Mexican oregano, crumbled
1/4 tsp cayenne pepper
1 (28 oz can) peeled tomatoes with their juice    

Trim excess fat from chicken thighs and season with 1 teaspoon salt and pepper.

Heat oil in a Dutch oven or deep ovenproof skillet over medium-high heat. Add half the chicken and cook until golden brown, 4 to 5 minutes on each side. Transfer to a plate. Cook remaining chicken and transfer to plate. Combine onions and carrots in pan. Add remaining salt and sauté about 6 minutes. Add garlic, bay leaves and sherry; cook 2 minutes, scraping pan to loosen browned bits. Add paprika, chili powder, oregano and cayenne and stir until vegetables are coated with spices.

Preheat oven to 325 F.

Add tomatoes (using your fingers to break them up) and their juice and cook 2 minutes. Return chicken to pan; cover and bake 2 1/2  hours.

Glycemic Load 1.15
Servings: 4
Nutrition per Serving: 340 Calories, 16g Fat, 4g Saturated Fat, 3.5g Polyunsaturated Fat, 7g Monounsaturated Fat, 100mg Cholesterol, 1,380mg Sodium,  900mg Potassium, 21g Carbs, 5g Fiber, 9g Sugars, 30g Protein


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Salmon Chowder

 

Salmon Chowder

1/2 cup canned cannelini beans, rinsed and drained
1/4 tsp mustard powder
1 large garlic clove, finely chopped
2 tsp fresh lemon juice
2 Tbsp light olive oil
1 onion, cut into 1/2 inch dice
1 large yellow potato, peeled and diced
1 cup frozen baby lima beans
2/3 cup frozen yellow corn kernels
3/4 lb skinless salmon filet, cut into 1 inch cubes
1 - 8 oz bottle clam juice
1/2 cup nonfat evaporated milk
Salt and freshly ground black pepper, to taste
4 tsp chopped chives

In a small food processor or blender, combine the beans, mustard powder,
garlic and lemon juice. Puree until smooth, stopping as needed to scrape
down the bowl. With the motor running, drizzle in the oil. The result
will resemble a velvety mayonnaise. Set this bean puree aside.

In a large, deep saucepan, combine onion, potatoes and 1 1/4 cups water.
Cover, and set the pot over medium high heat. When the water boils,
reduce the heat to medium and cook 7 minutes. Add the lima beans and
corn; cook, covered, 3 minutes longer, until the potatoes are tender.

Add the fish, clam juice, bean puree and 1/2 cup water. Mix until the
bean puree dissolves. Cook over medium heat, uncovered, until fish is
opaque in the center and flakes easily, about 10 minutes.

Take the saucepan off the heat and stir in the milk. Season the chowder
to taste with salt and pepper. Divide the soup among 4 wide, shallow
bowls and garnish with chopped chives.

Makes: 4 - 1 cup servings

Nutritional Information Per Serving: Calories: 280 ; Protein: 18 g ;
Fat: 11 g ; Sodium: 280 mg; Sat Fat: 2 g ; Dietary Fiber: 4 g ;
Carbohydrates: 27 g

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

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Posted by: Darlene BC <dsharple@shaw.ca>
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Friday, July 8, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chipotle Albondigas Meatballs

 

Chipotle Albondigas Meatballs

1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2
teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl,
mixing lightly but thoroughly. Shape into 24 - 1 inch meatballs. Heat
large nonstick skillet over medium heat until hot. Place meatballs
in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2
teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and
simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with
cilantro, if desired.

Makes: 12 servings

Nutritional Information Per Serving: Calories: 95 ; Protein: 9 g ; Fat:
5 g ; Sodium: 324 mg; Cholesterol: 41 mg ; Saturated Fat: 2 g ; Dietary
Fiber: 0.7 g ; Carbohydrates: 3 g

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

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Posted by: Darlene BC <dsharple@shaw.ca>
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[Healthy_Recipes_For_Diabetic_Friends] Homemade German Beef Sausage - 1g Carbs, 0.3g Fiber

 

Homemade German Beef Sausage - 1g Carbs, 0.3g Fiber

From: diabeticgourmet.com
Servings: 4

1 lb 96% lean Ground Beef
2 cloves garlic, minced
1 tsp ground mace
1 tsp pepper
1/4 tsp salt
1/4 tsp ground allspice
1/4 tsp ground coriander
1/4 cup milk

Combine all ingredients in large bowl, mixing lightly but thoroughly. Form mixture into patties or use as crumbles following directions below.

To make patties, lightly shape beef mixture into four 1/2-inch thick patties. Heat large nonstick skillet over medium heat until hot. Add patties; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally.

To prepare crumbles, heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.

Servings: 4
Nutrition per Serving: 164 Calories, 8g Fat, 1.5g Saturated Fat, 76mg Cholesterol, 210mg Sodium, 25g Protein, 1g Carbs, 0.3g Dietary Fiber


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