Thursday, September 18, 2014

[Healthy_Recipes_For_Diabetic_Friends] Asparagus Hummus - 37.5g Carbs, 11.2g Fiber, 6.7g Sugar

 

Asparagus Hummus - 37.5g  Carbs, 11.2g Fiber, 6.7g Sugar

By Saad Fayed - Middle Eastern Food Expert

Most people are familiar with the traditional hummus made from tahini and chickpeas. Did you know that hummus is made with many types of vegetables, meat, and even fruit! Asparagus is no exception -- it makes for a flavorful hummus that is healthy and also delicious. A win-win in my book!

I prefer to use fresh asparagus in any recipe that calls for the vegetable. To me, canned asparagus is too salty and too soft. If you cannot find fresh asparagus, canned asparagus can be substituted, however omit any additional salt in the recipe. You can cut the saltiness by rinsing the canned asparagus in cold water before using. Make sure you dry it thoroughly with a paper towel or drain completely in a colander before using it.

1 16 oz can chickpeas or garbanzo beans
1/2 lb fresh asparagus spears, trimmed of white ends
1/4 cup tahini
1/4 cup olive oil
3 garlic cloves, minced
2 Tbsp lemon juice

1. Drain chickpeas, but save the liquid from the can and set aside. If your hummus is too thick, you can use the excess liquid to thin it out instead of water.

2. Combine chickpeas, asparagus, tahini, olive oil, garlic, and lemon juice in a food processor or blender. Blend until desired consistency. If hummus is too thick, add more olive oil or liquid from chickpeas 1 tablespoon at a time until desired consistency is reached. If hummus is too thin, add additional beans or asparagus (if available) until desired thickness is achieved.

How to Serve Asparagus Hummus - -
Asparagus hummus is best served with starch like warm pita bread, crackers, or baguette slices. I have found that most people prefer asparagus hummus warm, so you may heat in the microwave or stovetop before serving. Others may prefer it cold -- it all depends on your personal preference. I like it either way, but find the asparagus flavor is much stronger and singular when cold. If you really like asparagus, you may like it chilled, as well!

Store hummus in an airtight container in the refrigerator for up to 3 days. Other varieties of hummus usually keep longer, but I have found the asparagus just doesn't keep very well after a few days.

After being in the refrigerator for a few hours, you will find that the olive oil has separated from the other ingredients. The result is a pool of yellow liquid on top. This is completely normal! Simply stir the hummus until well combined and enjoy!

You can make this dish ahead, but I would not recommend any longer than 24 hours prior to serving it.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 104 g
Serving Size: about 1/2 cup
Nutrition per Serving: 313 Calories, 124 Calories from Fat, 13.8g Total Fat, 1.9g Saturated Fat, 0mg Cholesterol, 24mg Sodium, 594mg Potassium, 37.5g Total Carbs, 11.2g Dietary Fiber, 6.7g Sugars, 12.9g Protein
Vitamin A 5% - Vitamin C 10% - Calcium 10% - Iron 27%
Nutrition Grade: A

Good points:
    No cholesterol
    Very low in sodium
    High in dietary fiber
    High in manganese


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Ricotta Dill Salmon Patties - 8g Carbs, 1g Fiber

 

Ricotta Dill Salmon Patties - 8g Carbs, 1g Fiber

From: www.joybauer.com
These brightly flavored salmon patties are a simple, inexpensive way to get a big dose of heart-healthy omega-3 fats!

Prep time 10 min
Total Time 20 min
Servings: 4

Good for:
    Bone Health
    Eye Health
    Arthritis
    Mood
    Hair
    Skin
    PMS
    Memory
    Heart Health
    Cancer Prevention

Take note:
    Quick Meal
    Contains Dairy
    Contains Egg

15 oz canned wild salmon, well drained
1/2 cup part-skim ricotta cheese
1/4 cup rolled oats
2 large egg whites (may substitute 1 whole egg)
2 Tbsp fresh chopped dill
1 scallion (green onion), minced
1 Tbsp lemon zest (optional)

Add the salmon to a large mixing bowl (remove the skin and large bones if desired). Mash with a fork.

Add the ricotta, oats, egg whites (or egg), dill, scallion, and lemon zest (if using) and mix well. Form the salmon mixture into 4 patties.

Liberally coat a large sauté pan with oil spray, and preheat the pan over medium-high heat. Add the salmon patties and cook 5 to 6 minutes per side, or until golden brown on the outside and cooked through on the inside.

Servings: 4
Serving size: 1 salmon patty
Nutrition per Serving:
210 Calories, 8g Total Fat, 2.5g Saturated Fat, 60mg Cholesterol, 25g Protein, 8g Total Carbs, 1g Dietary Fiber, 630mg Sodium


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Sunday, September 14, 2014

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Tarragon Lamb Shanks with Cannellini Beans

 

Slow Cooker Tarragon Lamb Shanks with Cannellini Beans

4 - 1 1/2 lb lamb shanks
1 - 19 oz can cannellini beans or other white beans, rinsed and drained
(note)
1 1/2 cups diced peeled carrot
1 cup chopped onion
3/4 cup chopped celery
2 garlic cloves, thinly sliced
2 tsp dried tarragon
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 - 28 oz can diced tomatoes, undrained

Trim fat from lamb shanks. Place beans and next 4 ingredients (through
garlic) in a 7 quart electric slow cooker then stir well. Place lamb
shanks on bean mixture then sprinkle with tarragon, salt, and pepper.
Pour tomatoes over lamb. Cover and cook on HIGH for 1 hour. Reduce heat
to LOW, and cook 9 hours or until lamb is very tender.

Remove lamb shanks from slow cooker. Pour bean mixture through a
colander or sieve over a bowl, reserving liquid. Let liquid stand 5
minutes; skim fat from surface of liquid. Return bean mixture to liquid.
Remove lamb from bones; discard bones. Serve lamb with bean mixture.

Makes: 12 servings (serving size: about 3 oz lamb and 2/3 cup bean mixture)

Note: Canned beans are a convenient option when you don't have time to
prepare dried beans. The drawback is the sodium content. Reduce the
sodium content of any variety of canned beans by 40 percent simply by
draining and rinsing them.

Nutritional Information per Serving: Calories: 353, Fat: 10.3 gr,
Saturated fat: 3.7 gr, Monounsaturated fat: 4.1 gr, Polyunsaturated fat:
1 gr, Protein: 50.3 gr, Carbohydrate: 12.9 gr, Fiber: 2.9 gr,
Cholesterol: 145 mg, Sodium: 554 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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[Healthy_Recipes_For_Diabetic_Friends] Kale Pecan Pesto - 4g Carbs, <1g Fiber, <1g Sugar

 

Kale Pecan Pesto - 4g Carbs, <1g Fiber, <1g Sugar

From: Vegetarian Times - January/February 2011 p.81
Any type of kale will work in this pasta sauce as long as it is wilted until tender before blending.
30 minutes or fewer
Serves: 8

1 12-oz. bunch kale, stems removed, leaves torn into pieces
1/4 cup toasted pecan pieces
2 cloves garlic, peeled
1/2 cup grated Parmesan cheese
1/3 cup olive oil

1. Place kale pieces in large pot with 1 1/2 cups water, cover, and heat over medium-high heat. Cook 5 minutes, or until kale is wilted but still bright green, tossing occasionally. Add more water while cooking if necessary. Drain, reserving cooking liquid. Cool.

2. Blend pecan pieces and garlic cloves in food processor until finely chopped. Add cooled kale, and blend until thick paste forms. Add Parmesan, and blend until smooth. Add oil and 2 Tbs. kale cooking liquid, and blend until smooth, adding more liquid if necessary to obtain desired consistency. Season with salt and pepper, if desired.

Serves: 8
Serving Size: 2 Tbsp
Nutrition per Serving: 136 Calories, 13g Total Fat, 2g Saturated Fat, 4mg Cholesterol, 88mg Sodium, 3g Protein, 4g Carbs, <1g Fiber, <1g Sugar


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Thursday, September 11, 2014

[Healthy_Recipes_For_Diabetic_Friends] to Chef Gloria -- Salmon Cakes with Olives, Lemon & Dill

 

Salmon Cakes with Olives, Lemon & Dill

Eating Well Submitted at January 24

Salmon Cakes with Olives, Lemon & Dill
photographer: Carin Krasner

Nutritionist Tested & Approved

Studded with briny olives, bright lemon zest and a touch of dill, this healthy, easy salmon cake recipe is perfect for dinner and for freezing. Whether you serve the salmon cakes on a bun like a burger with lettuce and tomato or paired with a mixed green salad, try a dollop of reduced-fat mayo mixed with lemon juice on top.

Ingredients

  • 4 scallions, quartered

  • 1/2 cup pitted Kalamata olives

  • 3 tablespoons coarsely chopped fresh dill or thyme

  • Zest of 2 lemons

  • 1/2 teaspoon salt

  • 1/2 teaspoon freshly ground pepper

  • 2 1/2 pounds wild salmon (see Tip), skinned and cut into 2-inch chunks

  • 4 teaspoons extra-virgin olive oil, divided

Directions

  1. Prepare through Step 3, cool completely, then wrap airtight and freeze for up to 3 months. Reheat at 450°F for 20 minutes or wrap in a paper towel and microwave for 2 to 3 minutes.

  2. Place scallions, olives and dill (or thyme) in a food processor and pulse until finely chopped. Transfer to a large bowl. Stir in lemon zest, salt and pepper.

  3. Working in 3 or 4 batches, pulse salmon just 2 or 3 times to finely chop, but not puree. Add the chopped salmon to the bowl; gently mix until combined. (Alternatively, finely chop salmon, scallions, olives and herbs by hand before combining with lemon zest, salt and pepper.) Divide the mixture into 8 patties, about 3 inches in diameter and 3/4 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.

  4. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 salmon cakes and cook until browned on both sides and just cooked through, 6 to 8 minutes total. Repeat with the remaining oil and salmon cakes.

Nutritional Facts

Servings
8
214 calories
10 g fat (2 g sat 5 g mono)
66 mg cholesterol
2 g carbohydrate
0 g added sugars
29 g protein
1 g fiber
339 mg sodium
551 mg potassium
Nutrition Bonus
Potassium (16% daily value)

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

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Saturday, September 6, 2014

[Healthy_Recipes_For_Diabetic_Friends] Coq Au Vin Soup

 

Coq Au Vin Soup

2 slices sodium reduced bacon, chopped
2 tsp olive oil
1 lb boneless skinless chicken thighs, cut into 3/4 inch cubes
1 lb red skinned potatoes (about 4), cut into 1/2 inch cubes
1 - 8 oz package cremini mushrooms, thinly sliced
1 leek (white and light green parts), halved lengthwise and thinly
sliced crosswise
2 cloves garlic, minced
2 Tbsp tomato paste
3 cups sodium reduced chicken broth
2/3 cup dry white wine
1/2 tsp salt
1/4 tsp pepper
2 Tbsp chopped fresh parsley

In a Dutch oven or a large heavy bottomed pot, cook bacon over medium
heat, stirring occasionally, until crisp, about 4 minutes. Using a
slotted spoon, remove to paper towel lined plate and set aside.

In the same Dutch oven, heat oil over medium high heat then saute
chicken until golden, about 3 minutes. Using a slotted spoon, remove to
plate and set aside.

IN same Dutch oven, cook potatoes, mushrooms, leek and garlic over
medium heat, stirring until mushrooms and leek soften, about 3 minutes.
Stir in tomato paste, cook for 1 minute. Stir in broth, wine, salt and
pepper and 1 cup of water then bring to a boil. Reduce heat, cover and
simmer gently just until potatoes are tender, about 10 minutes. Stir in
bacon and chicken then cook until chicken is no longer pink inside,
about 3 minutes. Stir in parsley.

Makes: 6 servings

Nutritional Information per each of 6 servings: 238 calories, 20 gr
protein, 8 gr fat (2 gr sat fat), 19 gr carbohydrates, 3 gr fiber, 3 gr
sugar, 67 mg cholesterol, 617 mg sodium, 800 mg potassium

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[Healthy_Recipes_For_Diabetic_Friends] Shepherd's Pie Soup

 

Shepherd's Pie Soup

2 tsp olive oil
1 onion, shopped
2 cloves garlic, minced
1 lb lean ground beef
1 large carrot, diced
1 lb white potatoes (2 to 4) peeled and cut into 1/2 inch chunks
2 Tbsp tomato paste
1 Tbsp Dijon mustard
1 Tbsp Worcestershire sauce
4 cups sodium reduced beef broth
1/4 tsp pepper
pinch salt
1 cup frozen peas

In a Dutch oven or large heavy bottomed pot, heat oil over medium high
heat then saute onion, garlic and thyme until onion is just softened,
about 2 minutes. Add beef, carrot, celery and potatoes then cook,
stirring and breaking up beef with spoon, until beef is no longer pink,
about 3 minutes.

Stir in tomato paste, mustard and Worcestershire sauce then cook until
slightly thickened, about 2 minutes.

Add broth, pepper and salt then bring to a boil. Reduce heat, cover and
simmer until potatoes are tender, about 6 minutes. Stir in peas then
cook until heated through, about 1 minute.

Makes: 4 to 6 servings

Nutritional Information per each of 6 Servings: 262 calories, 19 gr
protein, 12 gr fat (4 gr sat fat), 19 gr carbohydrates, 3 gr fiber, 4 gr
sugar, 45 mg cholesterol, 532 mg sodium, 558 mg potassium

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