Monday, September 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Macadamia And Oat Encrusted Halibut - 11g Carbs, 4g Fiber

 

Macadamia And Oat Encrusted Halibut - 11g Carbs, 4g Fiber

From: www.diabeticlifestyle.com - by Chef Jack, Lead Chef at BistroMD

Servings: 6

6 halibut fillets (4 oz each)
1 cup oats
1/2 cup chopped macadamia nuts
1 Tbsp chopped thyme
1 tsp minced garlic
Dash salt
1/4 tsp cayenne pepper
3 Tbsp water
1 egg white

Preheat oven to 400 degrees F.  Spray a casserole dish with cooking spray.
Combine oats, nuts, thyme, garlic, salt, and cayenne pepper in a large dish.
In another medium-sized dish, beat water and egg white until frothy.
Dip the halibut fillets into the egg mixture and coat the fillet, and then dip into the oat mixture.
Place the halibut fillets in the casserole dish and bake for 10-12 minutes or until the fish appears to flake easily with a fork.

Servings: 6
Nutrition per Serving: 253 Calories, 9g Fat, 32g Protein, 11g Carbs, 4g Fiber, 342mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Garlic Cauliflower - 6g Carbs

 

Garlic Cauliflower - 6g Carbs

From:  The Diabetic Newsletter
Servings: 4

1 small head cauliflower
1 Tbsp virgin olive oil
2 large cloves garlic, minced
1 Tbsp toasted sesame seeds
Dash paprika (optional)
Pepper, to taste (optional)

In a large kettle, bring 2 quarts of water to a boil. Trim cauliflower and break into flowerets. Drop into boiling water and cook about 2 minutes.

Drain in a colander.

In a large, non-stick skillet, heat oil and toast garlic. Add cauliflower and sesame seeds and saute for 1 minute.

Dust with paprika and pepper before serving (optional).

Servings: 4
Nutrition per Serving: 76 Calories, 5g Fat, 3g Protein, 6g Carbs

Exchanges: 1 Vegetable, 1 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooker Beef and Kabocha Squash Stew - 17g Carbs, 3g Fiber, 4g Sugar

 

Slow-Cooker Beef and Kabocha Squash Stew - 17g Carbs, 3g Fiber, 4g Sugar

From: www.skinnytaste.com

Servings: 6
Size: generous 1 1/3 cups

1/2 Tbsp olive oil
1 large onion, diced
2 cloves garlic, chopped
1 Tbsp fresh rosemary
1 Tbsp fresh thyme
2 Tbsp all purpose flour (gluten free would work)
1 tsp kosher salt
Fresh black pepper, to taste
2 lbs stew beef, trimmed and cut into 2-inch cubes
1/2 cup Marsala wine
1 lb Kobacha squash, peeled seeded and cut into 1-inch pieces
1/4 cup chopped sundried tomatoes
3 cups beef broth
2 Tbsp chopped fresh flat leaf parsley
Crusty bread, for serving (optional)

In a large nonstick skillet, heat oil over medium-high heat. Add the onion, garlic, rosemary and thyme and cook 4 minutes, or until the onion is tender.

Place the flour, salt and pepper in a large bowl. Add the beef and toss gently to coat. Add the beef to the pan in batches and cook, turning occasionally until browned on all side and golden on the edges, about 5 minutes. Add the Marsala and scrape up the browned bits from the pan.

Transfer everything to the slow cooker, add the squash, sun-dried tomatoes and broth and stir. Cover and cook 4 to 5 hours on high or 8 hours on low. Serve with crusty bread and sprinkle with parsley.

Servings: 6
Size: generous 1 1/3 cups
Nutrition per Serving: 347 Calories, 14g Fat, 100mg Cholesterol, 35g Protein, 510mg Sodium, 17g Carbs, 3g Fiber, 4g Sugar


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[Healthy_Recipes_For_Diabetic_Friends] Mexican Casserole with Roasted Corn and Peppers

 

Mexican Casserole with Roasted Corn and Peppers

2 large red bell peppers
2 large green bell peppers
2 jalapeno (or 2 chipotle peppers optional)
1/2 large red onion
2 cups frozen corn niblets
2 tsp chili powder
2 tsp cumin
1 tsp salt or to taste
2 cups Mexican cheese (I used Winco Brand)
18 Mission Yellow Corn Tortillas (Extra Thin)
1 can Rosita low fat refried beans
2 cups red enchilada sauce

Toppings: cilantro, guacamole, or sour cream for topping (You will have
to add the nutritional information for what you use)

Dice the peppers and mince the onions. Heat a large nonstick skillet
with a little bit of oil over high heat. Add the onion and peppers,
sprinkle with chili and cumin, and stir, rest, stir, rest until you get
a nice browning on the outside of the peppers. Remove and set aside.
Repeat the roasting process with the corn, sprinkling with chili and
cumin, removing from the heat when browned and roasted on the outside.
Sprinkle the roasted veggies with a little bit of salt and toss to coat.

Grease a 9 x 13 inch baking pan and preheat the oven to 400 degrees F.
Cut the tortillas into thin strips. Put the refried beans in a bowl and
mix with a little bit of water to make them easier to spread.

Spread a little bit of sauce on the bottom of the pan. Layer in order:
half of the tortilla strips, ALL the beans, half of the veggies, half of
the sauce, half of the cheese. Cover with the other half of the tortilla
strips, veggies, sauce, and cheese.

Cover with foil (I usually spray mine with cooking spray) and bake for
15 to 20 minutes, until the sauce is bubbling and the cheese is melted.
Serve with guacamole, fresh cilantro, sour cream, or anything in the
world that you want.

Makes: 12 servings

Nutritional information per Serving Without Toppings: Calories 203,
Protein 9 gr, Fat 6 gr, Sat Fat 3 gr, Carbs 28 gr, Sugar 7 gr, Fiber 7
gr, Sodium 595 mg, Cholesterol 15 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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Friday, September 16, 2016

[Healthy_Recipes_For_Diabetic_Friends] Light Tomato Basil Meatball Soup

 

Light Tomato Basil Meatball Soup

1 lb 93% lean ground beef
1 large chopped onion, divided
1 large egg
1/3 cup grated Parmesan
1/4 cup quick oats
2 Tbsp Dijon mustard
1 tsp garlic powder
1 tsp paprika
1 tsp salt
1 Tbsp olive oil
1/2 bell pepper, diced
1 1/2 cups cherry tomatoes, halved
48 oz chicken broth, no added salt
12 oz Hunts pasta sauce, no added sugar
1/2 cup fresh basil, chopped

In a medium bowl, using your hands, combine the ground beef, half of the
onion, egg Parmesan, oats, Dijon, paprika and salt. Once the mixture is
evenly distributed, form small 1 inch meatballs.

*(At this point, you can store the raw meatballs in the refrigerator for
up to 2 days to make the soup at a later time.)

Once all of meatballs are formed, heat the olive oil over medium-high
heat in your Dutch Oven. Place the meatballs in the kettle so all of
them are touching the bottom. Allow to cook for 1 minute and turn. Cook
and additional minute and add the remaining onion, red peppers and
cherry tomatoes. Give everything a gentle stir and cook for 2 more
minutes until the vegetables are slightly translucent.

Add the chicken broth and pasta sauce and simmer for 20 minutes. Add the
chopped basil and cook for 2 to 3 more minutes. Serve immediately.

Makes: 6 - 2 cup servings

Nutritional Information per Serving: Calories 264, Protein 24 gr, Fat 11
gr, Sat fat 4 gr, Carbs 15 gr, Sugar 8 gr, Fiber 4 gr, Sodium 584 mg,
Cholesterol 76 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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Thursday, September 15, 2016

[Healthy_Recipes_For_Diabetic_Friends] Beef and Kale Ragu with Aglio e Olio Zucchini Noodles - 28.5g Carbs, 7.3g Fiber, 10.2g Sugar

 

Beef and Kale Ragu with Aglio e Olio Zucchini Noodles - 28.5g Carbs, 7.3g Fiber, 10.2g Sugar

From: www.thejudylab.com
Servings: 4

5 medium zucchini
kosher salt
1 Tbsp fennel seed
1 lb ground beef, preferably grass fed beef
1 onion, finely chopped
1 large carrot, finely chopped
2 celery stalks, finely chopped
2 tsp finely minced garlic
2 Tbsp tomato paste
28 oz San Marzano whole tomatoes
1 lb kale, stems and ribs removed, leaves chopped
Extra virgin olive oil
1 tsp red pepper chili flakes
1/4 cup chopped parsley
Sea salt such as Maldon
Freshly cracked pepper

Trim one end of each zucchini and insert flat end into a spiralizer and turn to create noodles. Noodles will be extremely long, so I suggest to cut the noodles approximately to 7-inch lengths. Place noodles in a colander and sprinkle 1 tbsp salt. Gently mix to ensure salt is coated all over noodles, which will help draw out and remove excess moisture from the zucchini. Set aside and let noodles drain over a dish.
 
   In a medium dry skillet over medium low heat, toast fennel seeds for a few minutes. Keep shaking the pan to prevent the seeds from burning. Remove from heat and set aside. (Optional: If you want even more flavor, crush seeds in a mortar and pestle to release the oils.)

In a large dutch oven over medium heat, sauté beef and fennel seeds, breaking meat apart using a wooden spoon for 5 minutes. Meat with begin to brown and fat will render out, about 5 minutes. Skim excess fat and discard.

Add onion, carrots, celery, 1 tsp minced garlic and tomato paste. Season with 1 tsp salt. Stir occasionally over 20 minutes over low heat. Squeeze whole tomatoes by hand into pot and with juice and chopped kale. Simmer on low for 10 minutes.

Meanwhile, drain zucchini noodles and pat dry with paper towels to remove as much water as possible. In the same medium skillet heat 1 tbsp olive oil over medium-high heat. Add 1 tsp minced garlic, chili flakes and noodles. Stir fry for 3 to 5 minutes until garlic is softened and noodles are al dente.

Spoon ragu over noodles and garnish with parsley, sprinkle of Maldon sea salt, black pepper and a drizzle of olive oil.

Nutrition From: www.caloriecount.about.com
Servings: 5
Serving Size: 592 g
Nutrition per Serving: 302 Calories, 60 Calories from Fat, 6.6g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 81mg Cholesterol, 183mg Sodium, 1910mg Potassium, 28.5g Total Carbs, 7.3g Dietary Fiber, 10.2g Sugars, 35.1g Protein
Vitamin A 372% - Vitamin C 288% - Calcium 20% - Iron 113%
Nutrition Grade: A

Good points:
    Very high in iron
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    High in potassium
    High in riboflavin
    High in selenium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc


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Posted by: chefgloria1030@yahoo.com
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Wednesday, September 14, 2016

[Healthy_Recipes_For_Diabetic_Friends] Salmon Muffins - 0.5g Carbs, 0g Fiber, 0g Sugar

 

Salmon Muffins - 0.5g Carbs, 0g Fiber, 0g Sugar

Adapted from Linda's Low-Carb Menus and Recipes
http://healthyrecipesblogs.com/2015/01/21/salmon-muffins

Prep and Cool time: 20 min
Cook time: 30 min
Total time: 50 min
Recipe type: Entree, Low-Carb, Gluten-Free, Primal
Yield: 6 salmon muffins

Olive oil spray (make your own using a spray bottle)
4 large eggs
1/2 tsp onion powder
1/2 tsp dry mustard
1/2 tsp paprika
1/4 tsp black pepper
1/2 cup grated Parmesan
2 (7.5 oz) cans wild-caught salmon, very well-drained and flaked with a fork

Preheat oven to 350 degrees F. Spray six 1/3-cup ramekins with olive oil spray.

In a medium bowl, whisk together the eggs, onion powder, dry mustard, paprika and black pepper. With a spatula, mix in the Parmesan and salmon.

Spoon the mixture into the ramekins, filling them to the top. Bake 30 minutes, until golden-brown, puffed and set.

Cool 5 minutes in ramekins on a cooling rack, then transfer to cooling rack to cool 10 more minutes before serving. Serve with homemade tartar sauce.

Yield: 6 salmon muffins
Serving Size: 1 muffin
Nutrition per Serving: 207 Calories, 13g Fat, 0.5g Carbs, 0g Fiber, 0g Sugar, 486mg Sodium, 22g Protein


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Posted by: chefgloria1030@yahoo.com
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