Saturday, February 25, 2017

[Healthy_Recipes_For_Diabetic_Friends] Hot Artichoke, Alaska Salmon and Parmesan Dip - 11g Carbs, 3g Fiber, 2g Sugar

 

Hot Artichoke, Alaska Salmon and Parmesan Dip - 11g Carbs, 3g Fiber, 2g Sugar

Nutrition included with recipe did not say number of servings. Shown is from happyforks

From: www.wildalaskaseafood.com
This flavorful dip is great served with slices of sourdough baguette, crostini or crackers.
Prep Time: 15 min
Cook Time: 15 min
Servings:

1 (14.75 oz can) OR 2 (7.5 oz. cand) traditional pack Alaska salmon OR 8 to 10 oz. skinless, boneless salmon (canned or pouched), drained and chunked
1 (8 oz pkg) cream cheese
1 cup mayonnaise (Note: Do not use reduced-fat or fat-free mayonnaise for this recipe)
3/4 cup very thinly sliced white onion
1/2 cup minced green onions
1/2 cup minced celery
1/2 to 1 tsp hot pepper sauce
2 tsp minced garlic
1 Tbsp fresh lemon juice
1 can or jar (13.5 oz to 14.75 oz artichoke hearts (not marinated), drained well and coarsely chopped
3 cups (8 oz) shredded, high-quality Parmesan cheese
Garnish: Minced fresh parsley or thinly sliced green onions

In a medium bowl cream the cream cheese until soft, then beat in the mayonnaise until just blended. Do not over-mix. Fold in salmon and remaining ingredients, except garnish, until well combined.

Place dip in an 8-inch square baking dish or ovenproof serving dish. Smooth out but do not compact dip. (Dip can be covered and refrigerated for up to 3 days at this point.)

When ready to serve dip, place in a preheated 425°F oven. Bake for 12 to 15 minutes or until dip just starts to bubble around the edges, is heated through and the cheese is melted. If desired, sprinkle with parsley or green onions. Serve immediately.

Servings: ?? Not given
Nutrients per Serving: (without bread/crackers): 279 calories, 23g total fat, 8g saturated fat, 73% calories from fat, 52mg cholesterol, 14g protein, 5g carbohydrate, 2g fiber, 745mg sodium, 300mg calcium and 500mg omega-3 fatty acids.

Nutrition From: https://happyforks.com/analyzer
Servings: 16 (about 1/2 cup)
Serving Size: 110 g / 3.9 oz
Nutrition per Servings: 203 Calories, 105 Calories From Fat, 11.6g Total Fat, 3.9g Saturated Fat, 0g Trans Fat, 34mg Cholesterol, 480mg Sodium, 11g Total Carbs, 3g Dietary Fiber, 2g Sugar, 14g Protein
Vitamin A: 7% - Vitamin C: 20% - Calcium: 20% - Iron: 7


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Thursday, February 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Parmesan Chicken Topped with Spinach and Almonds - 2g Carbs

 

Parmesan Chicken Topped with Spinach and Almonds - 2g Carbs

From: Hellmann's
Servings: 6

1 1/2 Tbsp Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 Tbsp chopped almonds
2 tsp grated Parmesan cheese
1 tsp plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Servings: 4
Nutrition per Serving: 180 Calories, 6g Fat, 10mg Cholesterol, 140mg Sodium, 27g Protein, 2g Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Bell Pepper Salad - 6g Carbs OR 8g Carbs, 1g Fiber, 4g Sugar

 

Bell Pepper Salad - 6g Carbs OR 8g Carbs, 1g Fiber, 4g Sugar

From: The Diabetic Newsletter
Servings: 4

1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 tsp black pepper
1 medium-sized yellow bell pepper
2 tsp capers, rinsed and drained

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Servings: 4
Nutrition per Serving: 30 Calories, 2g Protein, 67mg Sodium, 6g Carbs

Nutrition From: www.happyforks.com/analyzer
Serving Size: 123 g (4.3 oz)
Servings: 4
Nutrition per Servings: 77 Calories, 4.5g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 359mg Sodium, 8g Total Carbs, 1g Dietary Fiber, 4g Sugar, 2g Protein
Vitamin A: 24% - Vitamin C: 252% - Calcium: 1% - Iron: 3%


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[Healthy_Recipes_For_Diabetic_Friends] Tomatillo Turkey Chili - 29g Carbs, 8g Fiber

 

Tomatillo Turkey Chili - 29g Carbs, 8g Fiber

From: www.diabeticgourmet.com

Servings: 6

1 Tbsp. canola oil
1 cup chopped onion
2 medium green bell peppers, seeded and chopped
1 large red, orange or yellow bell pepper, seeded and chopped
1 lb lean ground turkey meat
4 cloves garlic, minced
1 - 2 fresh Fresno or jalapeno peppers, seeded and finely sliced
1 Tbsp coriander
1 Tbsp oregano
1 tsp chili powder, or to taste
1 tsp cumin
Salt and freshly ground black pepper
2 cups diced tomatillos OR 2 (11 oz.) cans
1 cup frozen yellow corn
1 (15 oz.) can no salt added pinto beans, rinsed and drained
2 cups low-fat, reduced-sodium chicken broth
1/3 cup finely chopped cilantro
1/3 cup chopped green onions
Lime wedges for garnish
1/2 cup non-fat, plain, Greek yogurt, optional

  > Quick cooking directions
In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes.

Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.

Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.

Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.

   > Slow cooking directions
In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.

In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.

Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.

Servings: 6
Nutrition per Serving: 256 Calories, 9g Fat, 2g Saturated Fat, 75mg Sodium, 19g Protein, 29g Carbs, 8g Dietary Fiber


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[Healthy_Recipes_For_Diabetic_Friends] Orange Ginger Turmeric Roasted Root Vegetables - 33g Carbs, 7g Fiber, 14g Sugar OR...

 

Orange Ginger Turmeric Roasted Root Vegetables - 33g Carbs, 7g Fiber, 14g Sugar

From: www.theroastedroot.net/orange-ginger-turmeric-roasted-root-vegetables/#comments
Course: Side Dish
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4

1 cup turnip, peeled and chopped ( 1 large)
1 bunch rainbow carrots, peeled and chopped (8 carrots)
1 cup sweet potato, chopped
1 cup yellow onion, sliced
8 cloves garlic
1/4 cup olive oil
2 Tbsp balsamic vinegar
1 Tbsp pure maple syrup
2 tsp orange zest
1 Tbsp fresh ginger, peeled and grated
1/4 tsp ground turmeric
1 Tbsp Italian seasoning
1 tsp sea salt , to taste

Preheat the oven to 420 degrees Fahrenheit.

Add the last 8 ingredients (olive oil through sea salt) to a small blender and blend until completely smooth.

Spread the chopped vegetables on a large baking sheet. Pour the olive oil-balsamic mixture over the vegetables and use your hands to toss everything together until the vegetables are well-coated.

Cut the top off of the bulb of garlic, drizzle generously with olive oil, and wrap in foil.

Place the baking sheet with the vegetables on the center rack of the preheated oven, along with the foil-wrapped bulb of garlic. Roast 30 minutes, stirring halfway through, or until the vegetables are golden-brown and cooked through.

Un-wrap the bulb of garlic and peel the cloves. Add the roasted garlic to the rest of the vegetables. Taste vegetables for flavor and add sea salt to taste. Serve alongside your favorite entree.

Nutrition From: www.happyforks.com/analyzer
Serving Size: 278g
Servings: 6
Nutrition per Serving: 270 Calories, 14.1g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 852mg Sodium, 33g Total Carbs, 7g Dietary Fiber, 14g Sugar, 4g Protein
Vitamin A: 574% - Vitamin C: 36% - Calcium: 13% - Iron: 11%

Without 1 "Tbsp pure maple syrup"  
Serving Size: 273g (9.6 oz)
Servings: 6
Nutrition per Serving: 257 Calories, 14.1g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 852mg Sodium, 30g Total Carbs, 7g Dietary Fiber, 11g Sugar, 4g Protein
Vitamin A: 574% - Vitamin C: 36% - Calcium: 13% - Iron: 11%

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Wednesday, February 22, 2017

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Spiced Chicken Breasts - 4g Carbs, 1g Fiber, 1g Sugar

 

Mediterranean Spiced Chicken Breasts - 4g Carbs, 1g Fiber, 1g Sugar

From: Mediterranean Cookbook 16 Mediterranean Diet Recipes to Improve Your Health and Stay Fit PDF
Chicken is a staple in our home. It's less expensive than beef. It's lean (which is important for my houseful of athletes!). It's versatile. It's also filling. These Mediterranean spiced chicken breasts are so good that my children often request it for dinner. Also, if you make extra, you can shred it and freeze it for later use. It's great as a salad topper.

6 6 oz boneless, skinless chicken breasts
9 Tbsp lemon juice
9 Tbsp olive oil
10 garlic cloves
2 1/2 tsp paprika
2 tsp dried oregano
Salt and pepper, to taste

You're also going to need a couple of large freezer bags since there are six pieces of chicken. Divide up the lemon juice, olive oil, garlic, paprika, oregano, salt, and pepper into each freezer bag. This is going to be your marinade. Use a knife and poke some holes into each piece of chicken. This allows the marinade to soak into the meat. Next, place the chicken into the bags. Shut the bags and allow the chicken to marinate for at least two hours in the refrigerator. It's really good if you can do this the day before you plan to use the chicken. Once the chicken it marinated, you can cook it on the grill, the stove top, or bake it in the oven.

Nutrition From: www.happyforks.com/analyzer
Servings: 6
Serving Size: 220 g (7.8oz)
Nutrition per Serving: 400 Calories, 221 Calories From Fat, 24.9g Total Fat, 3.8g Saturated Fat, 0g Trans Fat, 124mg Cholesterol, 79mg Sodium, 4g Total Carbs, 1g Dietary Fiber, 1g Sugar, 39g Protein
Calcium: 3% - Iron: 7% - Vitamin A: 11% - Vitamin C: 17%


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Tuesday, February 21, 2017

[Healthy_Recipes_For_Diabetic_Friends] Savory Cinnamon Chicken - 11.9g Carbs, 3.9g Fiber, 5.4g Sugar

 

Savory Cinnamon Chicken - 11.9g Carbs, 3.9g Fiber, 5.4g Sugar

From: Miller, Craig. Low Carb: Slow Cooker - Over 100 Inspirational Recipes For A Healthier You (Kindle Locations 582-585). Elevated Publishing Ltd. Kindle Edition.

Slow Cooker: 6 quartz
Prep. Time: 10 minutes
Cook Time: Low for 6 hours, high for 4 hours

2 lb chicken breasts (legs or thighs, if preferred)
4 cloves garlic minced
2 tsp paprika
2 tsp cinnamon
2 bell peppers, sliced (1 green, 1 orange)
1/4 tsp nutmeg
1 onion, diced
1 cup chicken broth

Combine all of the ingredients in the cooker. Cover and cook for about 6 hours on low or for about 4 hours on high. Storing: Combine all the ingredients in a gallon Ziploc freezer bag. Let all the air out of the bag and seal shut.  The night before cooking, defrost the prepared ingredients in the fridge.

Serves: 3-4
Serving Size: 506 g
Nutrition per Servings: 641 Calories, 23.4g Total Fat, 6.4g Saturated Fat, 0g Trans Fat, 269mg Cholesterol, 520mg Sodium, 1080 mg Potassium, 11.9g Total Carbs, 3.9g Dietary Fiber, 5.4g Sugar, 90.8g Protein
Vitamin A: 68% - Vitamin C: 177% - Calcium: 9% - Iron: 27%

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