Wednesday, October 29, 2014

[Healthy_Recipes_For_Diabetic_Friends] Greek Chicken with Herbed Yogurt Sauce - 6g Carbs, 1g Fiber

 

Greek Chicken with Herbed Yogurt Sauce - 6g Carbs, 1g Fiber

From: Mediterranean Diet Recipes in 5 Steps or Less  by Susan Levy with Bonus

Heart healthy and full flavored…it's Greek to you! Marinated for moistness, chicken breasts say "opaa" when sauced with tangy low-fat yogurt spiked with fresh herbs and the Vitamin C and Limonene of lemon juice and lemon peel.
Serves: 4

1 cup plain low-fat yogurt
2 Tbsp finely grated lemon peel
1 1/2 Tbsp lemon juice
2 Tbsp oregano and parsley, finely chopped
1 clove garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1 lb chicken breasts, boneless, skinless

1. Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt and pepper.

2. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce.

3. Place the chicken on a rack in a baking pan and bake in a preheated 375 degree F oven for 30 minutes.

4. Turn the oven on to broil and continue cooking about 5 minutes, until the chicken is browned and cooked through. (Adjust the rack higher if necessary)

5. Spoon the remaining yogurt sauce over the chicken and serve with veggie confetti salad.

Nutrition per Serving: 175 Calories, 3g Fat, 1g Sat Fat, 1g Mono Fat, 72mg Cholesterol, 30g Protein, 6g Carbs, 1g Fiber, 268mg Sodium

THE SEASONED COOK This chicken can accompany a variety of salads, including tabouli.


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Tomato Soup with Mascarpone Cheese and Basil

 

Tomato Soup with Mascarpone Cheese and Basil

12 plum tomato, quartered
1 pinch sea salt
1 pinch ground black pepper
2 Tbsp extra virgin olive oil
1 onion, chopped
5 garlic clove, minced
1 tsp fresh thyme, chopped
4 cups low sodium chicken stock
1 1/2 tsp raw sugar
1 Tbsp all natural tomato paste
7 Tbsp Mascarpone Cheese
1/4 cup Basil, Fresh, chopped

Prepare tomatoes. Take quartered plum tomatoes and run your thumb along
the flesh to remove the seeds. Set the excess seeds and juice from
tomatoes aside in a small bowl. Rough chop the tomatoes and season with
a little salt and pepper and let them marinate. I like to strain the
excess seeds and juice in a strainer to remove the seeds. I then add the
juice only to the tomatoes and discard the seeds.

Heat a large pot over medium/high heat. Once hot, add olive oil. Once
oil is hot, add onions and saute for about 5 minutes. Next add fresh
thyme and garlic and saute for another 2 minutes or so. Season with a
little more salt and pepper (seasoning in layers allows for the best
best flavor).

Add tomatoes (and juice) to the pot and lower heat to medium. Cook,
stirring occasionally for about 10 minutes.

Add enough chicken stock to cover the tomatoes (I used about 3 1/4 cups
but it all depends on how ripe and juicy your tomatoes are). Reduce heat
to low/medium. Let the soup hang out for approximately 30 minutes to let
flavors blend. It's fine if the soup is at a very gentle simmer.

Puree the soup either in batches in a blender or by hand with an
immersion hand blender. Add soup back to pot and add sugar and tomato
paste. Stir well (breaking up tomato paste) and taste. Add more salt and
pepper until the flavors come out.

Serve with a tablespoon of Mascarpone cheese and chopped fresh basil.

Makes: 7 - 1 cup servings

Nutritional Information per 1 cup serving: calories 152, Pro. 4 gr, Fat
11 gr, Sat Fat 4 gr, Carbs 10 gr, Sug. 1 gr, Fiber 1.6 gr, Sod. 71 mg,
Chol. 20 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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[Healthy_Recipes_For_Diabetic_Friends] Power Greens Breakfast Skillet - 21g Carbs, 4g Fiber, 4g Sugar

 

Power Greens Breakfast Skillet - 21g Carbs, 4g Fiber, 4g Sugar

From: blog.myfitnesspal.com

1 medium yellow onion, sliced thin
1 Tbsp butter (or olive oil)
4 cups assorted greens like kale, spinach, baby swiss chard (chopped if not baby greens)
3 eggs
3 Tbsp freshly grated Parmesan cheese
Pinch of salt & fresh cracked pepper

In a medium size cast iron skillet, melt butter over medium to medium-low heat. Add onion, stir to coat. Allow at least 30 minutes for the onions to caramelize. Stir every so often so the onions don't burn. They will be done when they have a deep brown color.

When onions are done, set the oven broiler to Low and move the rack to the middle if it's not there already. Add greens to the skillet and continue to cook on the stove until wilted. The amount of time will vary depending on the type of greens you use. Form 3 wells for the eggs. Crack one egg into each well and cook for 3-4 minutes until whites start to set. Sprinkle with cheese before transferring to oven and broil eggs until they are cooked to your liking.

Note: Caramelize extra onions to make another skillet later in the week. Use 1 tablespoon of butter or olive oil per onion. Leftover onions should keep in the refrigerator for up to 5-7 days.

Serves: 2  
Serving Size: 1/2 of skillet
Nutrition per Serving: 285 Calories, 16g Total Fat, 7g Saturated Fat, 5g Monounsaturated Fat, 271mg Cholesterol, 357mg Sodium, 21g Carbs, 4g Dietary Fiber, 4g Sugar, 17g Protein

Nutrition Bonus: Potassium: 856mg; Vitamin C: 281%; Vitamin A: 266%; Iron: 19%; Calcium: 34%


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Lemon and Garlic Spinach - 4.7g Carbs, 2.5g Fiber, 0.5g Sugar

 

Lemon and Garlic Spinach - 4.7g Carbs, 2.5g Fiber, 0.5g Sugar

From:  www.PeakMarket.com

4 Tbsp olive oil    
2 garlic cloves, thinly sliced      
1 lb spinach, torn    
1/2 lemon, juice of lemon
Salt, to taste
Pepper, to taste

Heat olive oil in a large skillet over high heat. Add garlic, spinach and cook, stirring constantly, until spinach is soft. Remove from heat, turn into serving bowl and sprinkle with lemon juice. Season with salt and pepper. Mix well and serve hot or at room temperature.

Nutrition From: www.caloriecount.about.com
Omitting salt. Using 1 tsp lemon juice.
Serves: 4
Serving Size: 131 g
Nutrition per Serving: 149 Calories, 130 Calories from Fat, 14.5g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 90mg Sodium, 641mg Potassium, 4.7g Total Carbs, 2.5g Dietary Fiber, 0.5g Sugars, 3.4g Protein
Vitamin A 213% - Vitamin C 55% - Calcium 12% -  Iron 17%
Nutrition Grade: A-

Good points:
    No cholesterol
    Low in sugar
    High in iron
    Very high in manganese
    High in magnesium
    High in potassium
    Very high in vitamin A
    Very high in vitamin C


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Posted by: chefgloria1030@yahoo.com
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Tuesday, October 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Vegetarian Black Bean Soup

 

Vegetarian Black Bean Soup

10 oz dry black beans (1 1/2 cups), rinsed and drained
8 cups water
1 medium onion, chopped (1/2 cup)
1 fresh jalapeno chile pepper, seeded and chopped*
3 cloves garlic, minced
6 cups no salt added vegetable broth
2 Tbsp ground cumin
1 Tbsp chili powder
1/2 tsp salt
1/2 cup chopped fresh cilantro or cilantro sprigs
Lime slices or wedges
Light sour cream (optional)

In a large pot combine beans and the 8 cups water. Bring to boiling;
reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover
and let stand for 1 hour. Drain and rinse beans.

In a 4 quart slow cooker combine drained beans, onion, jalapeno, garlic,
broth, cumin, chili powder, and salt.

Cover and cook on low heat setting for 9 to 10 hours or on high-heat
setting for 4 1/2 to 5 hours. Use a potato masher to coarsely mash the
beans. Top each serving with cilantro and serve with lime slices or
wedges for squeezing. If desired, top each serving with sour cream.

Makes: 6 - 1 1/3 cup servings

* Tip: Because chile peppers contain volatile oils that can burn your
skin and eyes, avoid direct contact with them as much as possible. When
working with chile peppers, wear plastic or rubber gloves. If your bare
hands do touch the peppers, wash your hands and nails well with soap and
warm water.

Nutrition Facts Per Serving: 204 cal., 1 g total fat, 367 mg sodium, 37
g carb., 10 g fiber, 4 g sugars, 11 g pro.

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Posted by: Darlene BC <dsharple@shaw.ca>
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Monday, October 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] CP Sweet Potato Stuffing - 30g Carbs, 3g Fiber

 

CP Sweet Potato Stuffing - 30g Carbs, 3g Fiber

{Recipe does not specify what type of bread. Be sure to use a bread that is healthy. Low salt broth or home made also a good choice as well as no salt added butter. Take care, Gloria}
From: www.tasteofhome.com - Quick Cooking September/October 1998, p17

"Mom likes to make sure there will be enough stuffing to satisfy our large family," relates Kelly Pollock of London, Ontario. "For our holiday gatherings, she slow-cooks this tasty sweet potato dressing in addition to the traditional stuffing cooked inside the turkey."
Servings: 10
Prep: 15 min
Cook: 4 hours

1/4 cup butter, cubed
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup chicken broth
1/2 tsp salt, optional
1/2 tsp rubbed sage
1/2 tsp poultry seasoning
1/2 tsp pepper
6 cups dry bread cubes
1 large sweet potato, cooked, peeled and finely chopped
1/4 cup chopped pecans

In a Dutch oven, heat butter over medium-high heat. Add celery and onion; cook and stir until tender. Stir in broth and seasonings. Add  remaining ingredients; toss to combine. Transfer to a greased 3-qt. slow cooker. Cook, covered, on low 4 hours or until heated through.

Servings: 10
Serving Size: 1 cup (calculated without salt)
Nutrition per Serving:  200 Calories, 8g Fat, 3g Saturated Fat, 12mg Cholesterol, 337mg Sodium, 30g Carbs, 3g Fiber, 5g Protein


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Lemon-Garlic Brussels Sprouts - 11g Carbs, 4g Fiber

 

Lemon-Garlic Brussels Sprouts - 11g Carbs, 4g Fiber

From: www.tasteofhome.com - Cooking for 2 Winter 2009, p39
Even lifelong Brussels sprouts haters love these! For a heartier dish, sometimes I add crumbled bacon. —Jan Roberts, San Pedro, California
Servings: 2
Prep/Total Time: 30 min

1/2 lb fresh brussels sprouts
1 1/2 tsp olive oil
1 1/2 tsp lemon juice
1/4 tsp salt
1/4 tsp garlic powder
Dash pepper
1 Tbsp shredded Parmesan cheese

Cut an "X" in the core of each brussels sprout. Place in a shallow baking pan coated with cooking spray. Drizzle with oil and lemon juice; sprinkle with salt, garlic powder and pepper. Bake, uncovered, at 400 degrees F for 20-25 minutes or until tender, stirring once. Sprinkle with cheese.

Servings: 2
Serving Size: 3/4 cup
Nutrition per Serving: 91 Calories, 4g Fat, 1g Saturated Fat, 2mg Cholesterol, 366mg Sodium, 11g Carbs, 4g Fiber, 5g Protein

Diabetic Exchanges: 2 vegetable, 1 fat


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