Wednesday, May 24, 2017

[Healthy_Recipes_For_Diabetic_Friends] Summer Tomato Soup With Shrimp, Zucchini, and Corn - 36g Carbs, 6g Fiber, 11g Sugar

 

Summer Tomato Soup With Shrimp, Zucchini, and Corn - 36g Carbs, 6g Fiber, 11g Sugar

{Suggestions: Cut back on salt by substituting no salt tomatoes, and do not add extra salt! Take care, Gloria}
From: www.realsimple.com - By Chris Morocco
Hands-On Time 20 min
Total Time 20 min
Serves: 4

2 Tbsp olive oil
2 poblano peppers, seeded and chopped
1 large onion, chopped
3 cloves garlic, sliced
Kosher salt and black pepper
2 small zucchini, chopped
1 28 oz can diced tomatoes
1 lb raw medium peeled and deveined shrimp
2 cups fresh (from 4 ears) or frozen corn kernels, thawed

Heat the oil in a large pot over medium-high heat. Add the poblanos, onion, garlic, and ½ teaspoon each salt and black pepper. Cook, stirring, until softened, 10 to 12 minutes. Add the zucchini and tomatoes (and their juices). Cook, stirring, until the zucchini is crisp-tender, 12 to 15 minutes.

Add the shrimp, corn, and 3 cups water. Bring to a simmer. Cook, stirring occasionally, until the shrimp are white throughout and the corn is tender, 5 to 6 minutes. Sprinkle with black pepper and serve.

Serves: 4
Nutrition per Serving: 300 Calories, 9g Fat, .5g Sat Fat,145mg Cholesterol, 1340mg Sodium, 21g Protein, 36g Carbs, 6g Fiber, 11g Sugar, 3mg Iron, 123mg Calcium


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Monday, May 22, 2017

[Healthy_Recipes_For_Diabetic_Friends] Broccoli With Almonds and Hot Pepper - 9g Carbs, 3g Fiber

 

Broccoli With Almonds and Hot Pepper - 9g Carbs, 3g Fiber

From: The Sonoma Diet
Who would have thought broccoli could be so delicious? A burst of red pepper and crunchy almonds add spice to this scrumptious side dish or wholesome snack.
Start to finish: 15 min
Servings: 4

4 cups broccoli florets
4 cloves garlic, minced (2 tsp minced)
2 Tbsp extra-virgin olive oil
1 Tbsp lemon juice
1/4 cup sliced almonds, toasted
1/4 to 1/2 teaspoon crushed red pepper
1/4 tsp kosher salt

1. In a large skillet cook broccoli and garlic in hot oil over medium heat for 5 to 8 minutes or until broccoli is crisp-tender. Stir in lemon juice. Sprinkle with almonds, crushed red pepper, and kosher salt; toss to combine.

Servings: 4
Nutrition per Serving: 142 Calories, 11g Total Fat, 1g Sat Fat, 0mg Cholesterol, 150mg Sodium, 9g Carbs, 3g Fiber, 4g Protein


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Friday, May 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Sesame Crackers

 

Low Carb Sesame Crackers

1 cup almond meal
1/4 cup sesame seeds
4 oz. shredded cheese (at least half of which should be a hard cheese
such as parmesan)
1 egg white
2 tsp prepared mustard
1 tsp garlic powder
1/4 tsp salt

Preheat oven to 325 F.

Combine all ingredients in either a bowl or a food processor. If you're
using a bowl, mix the ingredients using a wooden spoon are your hands.
If you're using a food processor, simply pulse several times until the
ingredients are all combined and start to cling together in a ball.

Turn out the dough onto a nonstick surface, such as a silicone mat, or a
counter sprinkled with almond meal. Use your hands to form the dough
into a cylinder about 1 1/2 inches in diameter. Slice into rounds each
one-third of an inch thick (it may help to chill the dough before slicing).

Put rounds on a baking sheet covered with a silicone baking mat or
parchment paper. Leave enough space between each, as you will flatten
them before baking.

Using something with a flat bottom such as a measuring cup, flatten
until the rounds are a little over 2 inches wide. Smooth out the edges
with your fingers.

Bake in the preheated oven for about 14 to 18 minutes (you may want to
check on them earlier to see how they are coming along). When they begin
to brown, remove from oven and cool.

Store in a sealed, airtight container, such as a zip-top plastic storage
bag.

Makes: 55 crackers

Note: I used 2 oz sharp shredded cheddar and 2 oz parmesan cheese that I
grated myself. The nutritional information when eating more than 1
cracker will show the carbs versus Fiber. With 6 crackers the carbs are
8 and the fiber 4.

Nutritional Information per Cracker: Calories 55, Protein 3 gr, Fat 4
gr, Sat Fat 1 gr, Carbs 1 gr, Fiber 1 gr, Sodium 40 mg, Cholesterol 4 mg

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] Garlic Parmesan Flax Seed Crackers

 

Garlic Parmesan Flax Seed Crackers

1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1 and 1/2 tsp garlic powder
1/2 cup water

Preparation

Heat oven to 400 degrees F.

Mix all ingredients together.

Spoon onto sheet pan which is covered with a silicone mat or greased
parchment paper.

Cover the mixture with a piece of parchment or waxed paper. Even out the
mixture to about 1/8 inch. I find a straight edge, like a ruler, works
well, though you can use a rolling pin or wine bottle too. The important
thing is not to let it be too thin around the edges or that part will
overcook before the center firms up. So after you spread it out, remove
the paper and go around the edges with your finger and push the thin
part inwards to even it up.

Bake until the center is no longer soft, about 15 to 18 minutes. If it
starts to get more than a little brown around the edges, remove from
oven. Let cool completely - it will continue to crisp up. Break into
pieces.

Yield will vary depending on size of cracker you make so the nutritional
information is for the full recipe.

Nutritional Information per Full recipe: Calories 1057, Protein 74 gr,
Fat 64 gr, Sat Fat 23 gr, Carbs 51 gr, Fiber 32 gr, Sodium 2299,
Cholesterol 96 mg

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.

__._,_.___

Posted by: Darlene BC <dsharple@shaw.ca>
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Thursday, May 18, 2017

[Healthy_Recipes_For_Diabetic_Friends] Zucchini Fritter Cakes - 28g Carbs, 4g Fiber

 

Zucchini Fritter Cakes - 28g Carbs, 4g Fiber

{Suggestion: Try almond flour/meal instead of breadcrumbs. Take care, Gloria}
From: http://deliciousliving.com/recipes/zucchini-fritter-cakes
Deborah Madison | Delicious Living
Prep tips: Start by salting the zucchini to draw out its moisture while you gather everything else together. This dish can be seasoned with dill, cilantro, marjoram, basil, or parsley; if you like you can add a little of your favorite cheese. Serving tip: Because these cakes aren't terribly dense, this would be a good time to serve some of the potatoes that might also be in your CSA box, roasted or steamed.
Makes: 8
Serves: 4

6 cups grated zucchini (from about 2 lb squash)
1 clove garlic
1 1/4 tsp salt, divided
3 large organic eggs
1/12 cup thinly sliced scallions
1/2 cup chopped fresh parsley
3 Tbsp chopped fresh basil OR marjoram OR 2 tsp dried
Grated zest of 1 lemon
1 cup dried bread crumbs
Olive oil, for frying
Cherry tomatoes and plain yogurt, for garnish

1. Toss grated zucchini with a teaspoon of salt and set aside in a colander while you prepare remaining ingredients. Then squeeze out as much moisture as you can with your hands.

2. Pound garlic with 1/4 teaspoon salt in a mortar. Transfer to a larger bowl and add eggs; beat. Add zucchini, scallions, parsley, basil or marjoram, and lemon zest. Stir in bread crumbs. To check seasoning, fry a dab of the mixture, and then taste for salt and pepper; season batter accordingly.

3. Lightly coat two large skillets with olive oil. When hot, add batter in 1/2-cup measures. Spread batter out a bit and cook over medium heat until golden. Turn and cook second side. Serve right away or keep warm in the oven until all are done. Garnish with tomatoes and yogurt, if desired.

Makes: 8
Serves: 4
Nutrition per Serving: 200 Calories, 24% Fat Calories, 6g Fat, 2g Sat Fat, 159mg Cholesterol, 11g Protein, 28g Carbs, 4g Fiber, 420mg Sodium

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Sunday, May 14, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken Tenders with Spicy Black Beans

 

Chicken Tenders with Spicy Black Beans

1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
(optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions

Rinse the chicken and pat dry with paper towels. Combine the cumin,
garlic powder, pepper, and salt, and rub some of the mixture over both
sides of the chicken tenders.

Place the olive oil in a large nonstick skillet and preheat over
medium-high heat. Add the chicken tenders and cook for a couple of
minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or
until the chicken is cooked through. Remove the chicken from the skillet
and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high
heat for a minute or two to heat through.

To serve, place a quarter of the chicken tenders on each of 4 serving
plates and top with a quarter
of the black-bean mixture.

If desired, top each serving with some of the cheese and sprinkle with
some of the cilantro or scallions. Serve hot.

Makes: 4 servings

Nutritional Information Per Serving: Calories: 201 ; Protein: 29 g ;
Fat: 4.9 g ; Sodium: 629 mg; Cholesterol: 66 mg ; Saturated Fat: 0.8 g ;
Dietary Fiber: 3.5 g ; Carbohydrates: 14 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.

__._,_.___

Posted by: Darlene BC <dsharple@shaw.ca>
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Wednesday, May 10, 2017

[Healthy_Recipes_For_Diabetic_Friends] Quick Cauliflower Coconut Stew - 18g Carbs, 6g Fiber

 

Quick Cauliflower Coconut Stew - 18g Carbs, 6g Fiber

From: drhyman.com - Mark's Kitchen
This delicious stew is perfect for vegetarians or meat eaters. And it's full of healthy fats! Comforting and warm, it's one the whole family can enjoy for dinner. Add in some chicken or tofu for extra protein. If you're enjoying a bit of grains, this pairs nicely with wild rice.
Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

2 Tbsp coconut oil
1 tsp cumin seeds
1 medium onion, finely chopped
3 ripe tomatoes, finely chopped
1 medium head cauliflower, stemmed and cut into bite-size florets
1 jalapeno, stemmed, seeded, chopped
1 cup chopped kale
2 tsp ginger paste
1 Tbsp cumin powder
1 Tbsp coriander powder
1 tsp turmeric powder
1 can full-fat, unsweetened coconut milk
1 tsp sea salt
2 Tbsp chopped cilantro

 In a medium stock pot, heat the coconut oil for 30 seconds on medium heat

Add the cumin seeds and stir until they start to sputter. Then add the onions and cook for another minute, and then, add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.

Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.

 Ladle the soup into 4 serving bowls and enjoy! Leftover stew can be stored in air-tight container and saved for lunch the next day.

Serves: 4
Nutrition per Serving: 204 Calories, 24g Fat, 20g Saturated Fat, 0mg Cholesterol,588mg Sodium, 18g Carbs, 6g Fiber, 6g Protein


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Posted by: chefgloria1030@yahoo.com
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