Tuesday, November 25, 2014

[Healthy_Recipes_For_Diabetic_Friends] Barley Pilaf - 29g Carbs, 6g Fiber, 1g Sugar

 

Barley Pilaf - 29g Carbs, 6g Fiber, 1g Sugar

Barley can be found in 2 forms, hulled and pearled. Pearling removes almost a third of the grain, making it quicker cooking and reducing some nutrients. Hulled barley takes longer to cook but has a higher nutrient content and a pleasant, toothsome chewiness. This pilaf recipe is a simple way to enjoy hulled barley.

1 Tbsp unsalted butter
1 small onion, chopped
1 cup hulled barley
2 1/2 cups low sodium chicken broth
Kosher salt
1/2 cup small pieces of broken spaghetti (about 2 oz)
Freshly ground black pepper
2 Tbsp chopped fresh chives

Melt the butter in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, until soft and lightly golden brown, about 6 minutes.
Add the barley and stir until the grains are just coated in butter. Add the broth and 1/2 teaspoon of salt and bring to a boil. Reduce the heat to medium low, cover and simmer 20 minutes. Uncover and quickly stir in the spaghetti; cover and continue to simmer until most of the liquid is absorbed and the barley and spaghetti are tender, stirring once more, about 15 minutes more. Remove from heat and let sit, covered, for 10 minutes. Season to taste with salt and pepper and sprinkle with chopped chives.

Servings: 6
Nutrition per Serving: 167 Calories, 3g Fat, 1.5g Sat Fat, 7mg Cholesterol, 193mg Sodium, 7g Protein, 29g Carbs, 6g Fiber, 1g Sugar

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Posted by: Darlene BC <dsharple@shaw.ca>
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Sunday, November 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] Balsamic Brussels Sprouts - 8g Carbs, 2g Fiber

 

Balsamic Brussels Sprouts - 8g Carbs, 2g Fiber

From: diabeticgourmet.com
Servings: 4

10 oz. fresh Brussels sprouts, the smallest available
2 - 3 Tbsp extra-virgin olive oil
1 - 2 garlic clove (or to taste), finely minced
1 1/2 Tbsp balsamic vinegar, or to taste
1/4 cup minced red bell pepper
1 Tbsp finely-chopped flat-leaf parsley
Salt, to taste
Freshly ground black pepper, to taste

Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.

While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.

When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.


Nutrition pr Serving: 98 Calories, 7g Fat, <1g Saturated Fat, 195mg Sodium, 2g Protein, 8g Carbs, 2g Dietary Fiber


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Posted by: chefgloria1030@yahoo.com
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Wednesday, November 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Re: Slow Cooker Gingerbread - 8.58g Carbs, 4.10g Fiber

 

Love this recipe!  Thank you so much - can't wait to try it!!!!
 
"Life isn't about waiting for the storm to pass. It's about learning to dance in the rain."


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Posted by: Sheila Parrish <she_parrish@yahoo.com>
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Tuesday, November 18, 2014

[Healthy_Recipes_For_Diabetic_Friends] Nutty Broccoli Spread - 2.2g Carbs, 0.7g Fiber

 

Nutty Broccoli Spread -  2.2g Carbs, 0.7g Fiber

From: www.peakmarket.com

1 1/2 cup broccoli, chopped fine
1/2 cup cream cheese
1/4 cup parmesan cheese, grated  
1 tsp dried basil
1/4 cup walnuts
1 french baguette, sliced thick or sliced lengthwise

Cook broccoli in water under tender crisp.

In a food processor; add broccoli, cream cheese, parmesan cheese and basil. Process until ingredients are mixed (do not overmix). Add walnuts and process 3 to 5 seconds.

Spread mixture evenly on bread. Bake for 10 to 15 minutes in a preheated 400 F (200 C) until bread is toasted and broccoli mixture is heated through.

Nutrition From: www.caloriecount.about.com
Does not include bread!!!
Serves: 8
Serving Size: 43 g
Nutrition per Serving: 103 Calories, 81 Calories from Fat, 8.9g Total Fat, 4.3g Saturated Fat, 0g Trans Fat, 21mg Cholesterol, 114mg Sodium, 92mg Potassium, 2.2g Total Carbs, 0.7g Dietary Fiber, 4.8g Protein
Vitamin A 7%  - Vitamin C 26% - Calcium 9% - Iron 2%
Nutrition Grade: B

Good points:
    Low in sugar
    High in phosphorus
    Very high in vitamin C


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Posted by: chefgloria1030@yahoo.com
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Monday, November 17, 2014

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Gingerbread - 8.58g Carbs, 4.10g Fiber

 

 Slow Cooker Gingerbread - 8.58g Carbs, 4.10g Fiber

From: asweetlife.org - Carolyn Ketchum
Cooking a cake in your slow cooker is not only easy but results in an amazingly moist, dense consistency. It's more like an old-fashioned steamed pudding and it doesn't need much more than a bit of whipped cream on top for garnish. As since we are entering holiday season, I thought a slow cooker gingerbread was in order.

2 1/4 cups almond flour or sunflower seed flour
3/4 cup Swerve Sweetener
2 Tbsp coconut flour
1 Tbsp dark cocoa powder
1 1/2 Tbsp ground ginger (or more, if you like it really gingery)
1/2 Tbsp ground cinnamon
2 tsp baking powder
1/2 tsp ground cloves
1/4 tsp salt
1/2 cup butter, melted
4 large eggs
2/3 cup almond milk or water
1 Tbsp freshly squeezed lemon juice (if using sunflower seed flour – helps keep it from turning green)
1 tsp vanilla extract

Grease the ceramic interior of a 6 quart slow cooker well.

In a large bowl, whisk together almond flour or sunflower seed flour, sweetener, coconut flour, cocoa powder, ginger, cinnamon, baking powder, cloves and salt.

Stir in melted butter, eggs, almond milk or water, lemon juice if using, and vanilla extract until well incorporated.

Pour into prepared slow cooker and cook on low for 2 1/2 to 3 hours, until set.

Serve with lightly sweetened whipped cream. It also makes a great breakfast treat with a little smear of butter!

Serves: 10
Nutrition per Serving: 285 Calories, 7.73g Saturated fatty acids, 24.79g Total fat, 223 Calories from fat, 98mg Cholesterol, 8.58g Carbs, 4.10g Total Dietary Fiber, 9.07g Protein, 290mg Sodium


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Posted by: chefgloria1030@yahoo.com
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Sunday, November 16, 2014

[Healthy_Recipes_For_Diabetic_Friends] Crustless Basque Quiche

 

Crustless Basque Quiche

With tons of taste but little fat, this light and luscious quiche is the
perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.

3 Tbsp bread crumbs
1 tsp canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 oz ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 Tbsp cornstarch
1/4 tsp salt
1/8 tsp cayenne
1 cup nonfat half and half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded

Preheat the oven to 350 degrees F. Spray a 9 inch glass pie pan with
non-stick spray. Dust the bottom and sides of the pan with the
breadcrumbs and set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the
onion; saute 1 minute. Add the tomatoes and saute until beginning to
soften, about 3 to 4 minutes. Remove from the heat and stir in the ham
and bell pepper. Spoon into the bottom of the prepared pan.

Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in
the half and half to blend. Whisk in the egg substitute and pour the
mixture into the pan. Top with the mozzarella.

Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for
5 minutes before serving. Sprinkle chopped parsley on top, if desired.
Cut in wedges and serve.

Makes: 4 to 6 servings

Nutritional Information Per Serving: Calories: 200 ; Protein: 16 g ;
Fat: 7 g ; Sodium: 480 mg; Cholesterol: 40 mg ; Saturated Fat: 3 g ;
Dietary Fiber: 1 g ; Carbohydrates: 15 g

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Posted by: Darlene BC <dsharple@shaw.ca>
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Saturday, November 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] Puffies

 

Puffies

This is a quick and easy recipe for cream puffs that can be filled with
everything from whipped cream fillings to tuna salad to fruits and
berries to ice cream to sugar-free puddings, the list is endless.

Nonstick cooking spray
3 Tbsp butter
1/3 cup water
1/4 tsp salt
1/4 cup plus 1 Tbsp whole wheat pastry flour
1 large egg
1 large egg white

Preheat the oven to 300 degrees F. Spray a large baking sheet with
nonstick cooking spray.

In a heavy pan, combine the butter, water, and salt. Bring to a boil and
reduce the heat to low.

Add all the flour at once, and stir until the globby mix begins to pull
away from the sides of the pan and form a ball (film will begin to form
in the bottom of the saucepan).

Remove the pan from the heat and let cool for about 3 minutes. Add the
whole egg and then the one egg white, one at a time, beating vigorously
after each addition. The mixture will become smooth and shiny.

While the pastry is still warm, use a tablespoon to spoon the dough onto
the prepared baking sheet, making 8 mounds.

Turn the oven up to 450 degrees, and place the baking pan in the lower
third of the oven. Bake for 15 minutes, and the dough will be well
puffed and lightly browned.

Quickly turn the oven back to 300 degrees, and bake 15 minutes longer
until golden.

Carefully cut a small slit in the side of each puffy, and allow the
steam to escape. Turn off the oven, and leave the puffs in the oven to
dry for 5 minutes. Remove and place on the racks to cool. Slice the
puffs in half, and if there's damp dough inside, hollow it out with a spoon.

Fill with your filling of choice and pop the top back on to complete
your puffy.

Makes: 8 servings

Per serving: Calories 59 (From Fat 39); Fat 4g (Saturated 3g);
Cholesterol 12mg; Sodium 87mg; Carbohydrate 4g;
Dietary Fiber 1g (Net Carbohydrate 3g); Protein 1g.

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Posted by: Darlene BC <dsharple@shaw.ca>
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