Thursday, September 21, 2017

[Healthy_Recipes_For_Diabetic_Friends] Baked Salmon Dijon

 

Baked Salmon Dijon

Recipe Yield: 6 main dish servings.

1 Cup fat-free sour cream
2 tsp dried dill
3 Tbsp finely chopped scallions
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin (cut in center)
1/2 tsp garlic powder
1/2 tsp black pepper
Fat free cooking spray as needed

Preheat oven to 400 degrees F.

Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to
blend. Lightly oil baking sheet with cooking spray.

Place salmon, skin side down, on prepared sheet.

Sprinkle with garlic powder and pepper, then spread with the sauce.

Bake salmon until just opaque in center, about 20 minutes.

Nutritional Information Per Serving: Calories: 196, Fat: 7 grams,
Saturated Fat: 2 grams, Sodium: 229 mg,
Cholesterol: 76 mg, Protein: 27 grams, Carbohydrates: 5 grams,

Darlene

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demanding,Want me without restrictions. Accept me without change,
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Wednesday, September 20, 2017

[Healthy_Recipes_For_Diabetic_Friends] Italian Meatball Soup - 30.2g Carbs

 

Italian Meatball Soup - 30.2g Carbs

From: 1,001 Recipes For People with Diabetes

1 1/2 lb ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 Tbsp Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ox each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 oz thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Servings: 8
Serving Size: about 2 cups each
Nutrition per Serving: 270 Calories, 8.7g Fat, 31.7mg Cholesterol, 174mg Sodium, 30.2g Carbs, 19g Protein

Diabetic Exchanges: 1 1/2 Bread, 2 Meat, 1/2 Fat


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Baked Salmon Dijon - 5g Carbs

 

Baked Salmon Dijon - 5g Carbs

From: diabeticgourmet.com
Servings: 6

1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp finely chopped scallions
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin (cut in center)
1/2 tsp garlic powder
1/2 tsp black pepper
Fat-free cooking spray as needed
   
Preheat oven to 400F.
    
Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend. Lightly oil baking sheet with cooking spray.
    
Place salmon, skin side down, on prepared sheet.
    
Sprinkle with garlic powder and pepper, then spread with the sauce.
    
Bake salmon until just opaque in center, about 20 minutes.

Servings: 6
Nutrition per Serving: 196 Calories, 7g Fat, 2g Saturated Fat, 229mg Sodium, 76mg Cholesterol, 5g Carbs, 27g Protein

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Tuesday, September 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Flush The Fat Away Vegetable Soup - 41 or 43g Carbs, 9g Fiber

 

Flush The Fat Away Vegetable Soup - 41 or 43g Carbs, 9g Fiber

{Variation in nutrition is due to ingredient options! Check at end of recipe for details!}
By: SkinnyMs. | Cleanse & Detox
Packed with nutritional powerhouses such as sweet potato, spinach, garlic, carrots, and tomatoes, this soup truly flushes the fat away by restoring acid-alkaline and sodium-potassium balance to the body's organs and glands. It is a warming and deliciously comforting treat that has the added bonus of detoxing your body and adding much needed nutrients.

The superfoods in this soup are packed with antioxidants and fiber and aid with flushing toxins and, subsequently, fat from the body. Safe, effective, and good for you, this soup is a wonderful way to kickstart any healthy lifestyle changes.

Our clean eating approach will allow you to eat a variety of your favorite foods, while keeping in mind the principles of clean, healthy eating.

1 medium sweet potato, peeled and cut into 1" cubes
3 carrots, peeled and sliced
1 stalk celery, diced
1 small yellow onion, diced
1 clove garlic, minced
Pinch of Kosher or sea salt, more or less to taste
1/2 tsp black pepper
1/8 tsp allspice
1 tsp paprika
1 bay leaf
2 (15 oz can) navy beans, drained and rinsed (optional, black beans)
4 cups vegetable broth, low-sodium
1 (14.5 oz can) diced tomatoes (no salt added), *this is an optional ingredient
4 cups baby spinach, loosely packed (optional, 2 zucchini, sliced)
1 Tbsp PLUS 1 tsp extra-virgin olive oil, optional, for serving (1/2 tsp per serving)

Add all ingredients, except spinach and olive oil, to the slow cooker. Cover and cook on low 6 to 8 hours, or until the vegetables are tender. Add spinach, stir and continue cooking just until wilted, approximately 5 minutes. Serve and enjoy! (1 Serving Per Night if doing the 3 Day Cleanse & Detox)


Tip: If you prefer a thicker soup, after 5 hours of cooking, simply remove 1 cup of soup, along with ingredients, mash ingredients with a fork, return to the slow cooker, stir and continue cooking 1 to 3 hours. When serving, drizzle a little (optional) olive oil over each bowl of soup.

Note: Olive oil helps the body absorb nutrients more efficiently and supports a healthy digestive system.

Stovetop Method: Follow the same instructions above for prep, cover, and simmer until veggies are tender, approximately 2 hour. Stir every 15 minutes to prevent sticking. Add spinach at the end of cooking time, remove from heat, cover and allow spinach to wilt before serving.


*nutrition data, not including olive oil or diced tomatoes
Servings: 8
Serving Size: 1 1/4 cup
Calories: 228 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 75 mg | Carbohydrates: 41 g | Dietary Fiber: 9 g | Sugars: 4 g | Protein: 12 g | SmartPoints: 7 |

*nutrition data includes optional diced tomatoes
Servings : 8
Serving Size: 1-1/4 cup
Calories: 237  | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 75 mg | Carbohydrates: 43 g | Dietary Fiber: 9 g | Sugars: 5 g | Protein: 12 g | Previous Points: 4 | Points Plus: 5

*nutrition data includes optional 1/2 teaspoon olive oil per serving and diced tomatoes
Servings : 8
Serving Size: 1-1/4 cup
Calories: 253 | Total Fat: 4 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 75 mg | Carbohydrates: 43 g | Dietary Fiber: 9 g | Sugars: 6 g | Protein: 12 g | SmartPoints: 7


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Italian Sausage Soup with Kale and Beans - 32g Carbs, 6g Fiber, 2g Sugars

 

Italian Sausage Soup with Kale and Beans - 32g Carbs, 6g Fiber, 2g Sugars

From: diethood.com - Author Katerina | Diethood

Hearty and incredibly delicious soup prepared with Italian Sausage, onions, garlic, kale, and beans!
Course: Dinner
Cuisine: Italian
Prep Time: 10 min
Cook Time: 30 min
Total Time: 40 min
Servings: 8

3 Tbsp olive oil, divided
1 lb Italian sausage links, casings removed you can also use Italian turkey sausage
1 yellow onion, diced
2 large carrots, rinsed and sliced
3 celery stalks, rinsed and sliced
1 bay leaf
1 sprig fresh thyme
2 tsp Italian Seasoning
4 cloves garlic, minced
Salt and pepper, to taste
1 bunch kale, stems removed and roughly chopped
2 cans white cannellini beans, drained and rinsed
6 to 8 cups low sodium, low fat beef or chicken broth
1/2 cup shredded parmesan cheese, optional
8 slices crusty baguette, optional

Heat one tablespoon olive oil over medium heat in a large dutch oven or soup pot.

Add sausage and cook for about 8 to 10 minutes. or until browned, stirring occasionally to break into smaller pieces.

Transfer with a slotted spoon to a plate and set aside.

Pour remaining olive oil to the soup pot and heat it up.

Add onions, carrots, celery, bay leaf, thyme, and Italian seasoning; cook for about 8 minutes, or until vegetables are tender.

Stir in garlic, salt, pepper, and continue to cook for 1 minute.

Mix in kale and cook until it starts to wilt, about 1 to 2 minutes.

Stir in beans, prepared sausage, and broth; bring to a boil.

Lower heat to a simmer and cook uncovered for 15 minutes to combine all the flavors.

Remove from heat and take out the bay leaf and sprig of thyme.

Divide soup among bowls and top with cheese.

Serve with a slice of baguette. (optional)

Servings: 8
WW SMART POINTS: 12
Nutrition per Serving: 432 Calories,225 Calories from Fat 225, 25g Total Fat, 7g Saturated Fat, 43mg Cholesterol, 522mg Sodium, 1053mg Potassium, 32g Total Carbs, 6g Dietary Fiber, 2g Sugars, 22g Protein
Vitamin A 94.1% - Vitamin C 28.9% - Calcium 15% - Iron 28%

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Posted by: chefgloria1030@yahoo.com
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Sunday, September 17, 2017

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Mac and Cheese – 2g Carbs, 5g Fiber, 5g Sugar

 

Cauliflower Mac and Cheese – 2g Carbs, 5g Fiber, 5g Sugar

From: www.wholesomeyum.com
 (Low Carb, Keto, Gluten-free):
This healthy, low carb cauliflower mac and cheese recipe is made with just 5 common ingredients. Only 5 minutes prep time!
Prep Time: 5 min
Cook Time: 20 min
Servings: 4
Serving Size: 1 cup

1 head Cauliflower (cut into small florets)
3 Tbsp Butter (divided into 2 Tbsp and 1 Tbsp)
Sea salt
Black pepper
1 cup Cheddar cheese (shredded)
1/4 cup Heavy cream
1/4 cup Unsweetened almond milk (or any milk of choice)

Preheat the oven to 450 degrees F. Line a baking sheet with foil or parchment paper.

Melt 2 tablespoons of butter. In a large bowl, toss together the cauliflower florets with the melted butter. Season with sea salt and black pepper.

Arrange the cauliflower florets on the prepared baking sheet. Roast for about 10-15 minutes, until crisp-tender.

Heat the cheddar cheese, heavy cream, milk, and remaining tablespoon of butter, stirring frequently. (You can do this on the stove in a double broiler, or in the microwave.) Heat until the cheese mixture is smooth. Be careful not to overheat or burn the cheese.

Toss cauliflower with cheese sauce right before serving.

Servings: 4
Serving Size: 1 cup
Nutrition per Serving: 294 Calories, 207 Calories from Fat, 23g Total Fat, 2g Total Carbs, 5g Dietary Fiber, 5g Sugars, 11g Protein
Vitamin A 16% - Vitamin C 163% - Calcium 28% - Iron 7%


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Ham, Kale, and White Bean Soup - 38g Carbs, 21g Fiber, 3g Sugar

 

Ham, Kale, and White Bean Soup - 38g Carbs, 21g Fiber, 3g Sugar

From: www.cookinglight.com - Robin Bashinsky October 2017
The water used to cook a pot of beans is really liquid gold, infused with aromatics and thickened with starch from the beans. It makes perfect sense to give the cooking liquid a second life as the broth for the soup (and save the trouble of rinsing and draining). The ham hock will season the broth and the beans as they cook; you won't need additional salt once they are done. Instead of cooking the kale and carrots in the soup, give them a quick sauté and stir them in at the end so they retain their vibrancy.

Active Time: 25 Min
Total Time: 11 Hours
Serves: 8
Serving size: about 1 2/3 cups

1 lb dried cannellini beans
10 cup water, plus more for soaking beans
6 Tbsp olive oil, divided
4 fresh thyme sprigs, tied with kitchen twine
2 bay leaves
1 large yellow onion, halved
2 lb smoked ham hocks
1 3/4 tsp kosher salt, divided
2 cups sliced carrots
6 garlic cloves, sliced
4 cups sliced lacinato kale

Place beans in a large bowl or container; cover with cold water to 4 inches above beans. Let the beans stand at room temperature overnight; drain.

Bring drained beans and 10 cups water to a boil in a large Dutch oven, skimming surface occasionally. Add 1/4 cup oil, thyme, bay leaves, onion, and ham hocks. Reduce heat to low; cover, and simmer 30 minutes, stirring occasionally. Stir in 1 teaspoon salt; cover, and simmer 1 hour and 45 minutes or until beans are tender.

 Remove pan from heat. Remove thyme, bay leaves, and onion; discard. Place ham hocks on a cutting board. When cool enough to handle, remove meat from bones; discard bones and any fat and gristle. Shred ham into bite-size pieces. Place 3 cups bean mixture in a bowl; mash with a fork. Stir ham, mashed beans, and remaining 3/4 teaspoon salt into remaining bean mixture.

Heat remaining 2 tablespoons oil in a large skillet over medium-high. Add carrots; cook 4 minutes or until slightly tender. Add garlic; cook 1 minute. Add kale; cook 2 minutes or until wilted, stirring occasionally. Stir carrot mixture into soup.

Serves: 8
Serving size: about 1 2/3 cups
Nutrition per Serving: 320 Calories, 12g Fat, 2g Sat Fat, 8g Unsat fat, 639mg Sodium, 38g Carbs, 21g Fiber, 3g Sugars, 0g Added Sugars, 15g Protein


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Posted by: chefgloria1030@yahoo.com
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