Wednesday, August 31, 2011

[Healthy_Recipes_For_Diabetic_Friends] Za'atar Aioli - trace Protein; trace Carbohydrate; trace Dietary Fiber;


* Exported from MasterCook *

Za'atar Aioli

Recipe By :By Jayne Cohen
Serving Size : 10 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large garlic clove -- peeled
1 cup mayonnaise
4 teaspoons fresh lemon juice
1/4 cup extra-virgin olive oil
1/4 cup za'atar -- (spice blend of wild thyme, sesame seeds, and salt)

With machine running, drop garlic through feed tube of processor and chop finely. Add mayonnaise and lemon juice. With machine running, drizzle in oil in thin stream, blending until smooth. Transfer to small bowl. Whisk in za'atar and season with salt and pepper. Let stand at least 30 minutes to allow flavors to develop. DO AHEAD Can be made 1 day ahead. Cover and chill. Bring to room temperature before using.

Makes about 1 1/3 cups (10 two tablespoon servings)

Za'atar is a Middle Eastern spice mix that includes sesame seeds, sumac, dried thyme, and dried marjoram. It's available at specialty foods stores and Middle Eastern markets and from

"December 2008"
S(Formatted by Chupa Babi):
"Aug 2011"
"1 1/3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 209 Calories; 24g Fat (98.5% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 130mg Sodium. Exchanges: 0 Vegetable; 0 Fruit; 2 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] diabetic salad - 10.6g Carbs, 3.9g Fiber, 2.3g Sugar


A beautiful layered vegetable salad topped with garlic dressing.

Prep Time: 30 minutes
Cook Time: 0 minutes

Nutrition Facts
Makes 24 servings
Amount Per Serving
Calories 128.6
Total Carbs 10.6 g
Dietary Fiber 3.9 g
Sugars 2.3 g
Total Fat 7.7 g
Saturated Fat 1.8 g
Unsaturated Fat 5.9 g
Potassium 131.5 mg
Protein 4.1 g
Sodium 66.8 mg

Dietary Exchanges:
1 1/4 Fat, 1/4 Meat, 1/2 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
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Servings Ingredients
2 cup fresh chopped spinach
2 fresh carrots , sliced
1 1/2 cup fresh chopped celery
2 cup fresh red cabbage, chopped
2 cup fresh broccoli florets (small)
2 cup Lettuce, iceberg , chopped
1 medium bell peppers , sliced (yellow)
1 fresh tomatoes , sliced
1 cup fresh green beans, cooked and drained , until crisp-tender, cooled
1 cup chopped parsley , finely (divided)
10 oz red kidney beans, canned and drained , rinsed
1 red onion , thinly sliced
3 large hard-boiled eggs , cut into wedges

Garlic Dressing
3/4 cup mayonnaise
3/4 cup sour cream
4 medium garlic cloves , minced
1 tsp dried basil
1 tsp ground oregano
3/4 tsp ground tarragon

1 Layer all ingredients, except dressing ingredients and eggs, in a glass bowl. Drizzle with dressing and top with eggs.
2 Toss after everyone gets to see the wonderful layered effect.
Garlic Dressing
1 Whisk together mayonnaise, sour cream, garlic, and herbs until smooth. Chill until ready to use.
Additional Information
This salad can be made up to one day in advance and kept chilled.

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[Healthy_Recipes_For_Diabetic_Friends] Edamame Hummus - 3g Carbs, 1g Fiber


Edamame Hummus - 3g Carbs, 1g Fiber

From: the United Soybean Board VIA From: Todays Dietitian September 2011

2 cups frozen edamame (shelled), cooked according to pkg directions (10oz pkg)
1/4 cup soybean oil
3 Tbsp lemon juice
2 tsp garlic, chopped
3/4 tsp cumin, ground
1/2 tsp salt

Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor
for 30 seconds, scraping sides twice, until almost smooth. Cover and
refrigerate until ready to serve. Serve with pita triangles, crackers,
baguette or raw vegetables.

Serving Size: 2 Tbsp
Nutrition per Serving:
60 Calories, 2g Protein, 5g Fat, 0 g Sat. Fat, 0g Trans Fat,
0mg Cholesterol, 3g Carbs, 1g Fiber, 90mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Beef and Spinach Breakfast Sandwich - 22g Carbs, 5.4g Fiber


Beef and Spinach Breakfast Sandwich - 22g Carbs, 5.4g Fiber

From: VIA Today's Dietitian September 2011
Servings: 4

12 oz cooked beef (such as steak, roast, pot roast or
deli roast beef), thinly sliced
4 eggs OR 1 cup egg substitute
1/2 cup chopped fresh baby spinach
1/2 cup diced tomatoes Salt and pepper (optional)
4 slices reduced-fat Swiss cheese
4 whole wheat round thin sandwich breads, split, toasted

1. Combine eggs, spinach and tomato in medium bowl. Spray large
nonstick skillet with cooking spray; heat over medium- high heat
until hot. Add egg mixture; cook 2 to 4 minutes or until eggs are
almost set, stirring occasionally. Sprinkle with salt and pepper,
if desired.

2. Divide egg mixture into 4 separate portions in pan. Evenly top
with cheese and beef. Remove from heat and cover. Let stand 1 to
2 minutes or until cheese is melted.

3. Place one egg portion on bread bottoms. Close sandwiches; serve

Servings: 4
Nutrition per Serving:
384 Calories, 15g Fat, 5g Saturated Fat, 5g Monounsaturated Fat,
282mg Cholesterol, 336mg Sodium, 22g Carbs, 5.4g Fiber, 42g Protein

4.7 mg niacin, 0.3 mg vitamin B6, 3.2 mcg vitamin B12, 4.8 mg iron,
41.4 mcg selenium, 6.0 mg zinc, 127.1 mg choline

This recipe is an excellent source of fiber, protein, niacin, vitamin B12, iron, selenium, zinc and choline; and a good source of vitamin B6.

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[Healthy_Recipes_For_Diabetic_Friends] Beef, Vegetable, and Almond Stir-Fry - 37g Carbs, 5g Fiber


Beef, Vegetable, and Almond Stir-Fry - 37g Carbs, 5g Fiber

Work Time: 20 Min
Total Time: 25 Min
Servings: 4

1/2 cup rice
3/4 lb flank steak, sliced 1/4" thick
3 tsp reduced-sodium soy sauce
2 tsp toasted sesame oil
1 Tbsp grated fresh ginger
2 cloves garlic, minced
2 med carrots, thinly sliced
1 med onion, chopped
1 med red bell pepper, thinly sliced
8 oz snow peas
3 Tbsp sliced almonds
2 Tbsp hoisin sauce

1. COOK rice per package directions.

2. PREPARE steak while rice cooks. Toss steak with 2 teaspoons of the
soy sauce. Heat 1 teaspoon of the oil in nonstick frying pan or cast-iron
skillet over medium-high heat. Add ginger and garlic. Cook, stirring,
30 seconds. Add steak and cook, stirring occasionally, 2 to 3 minutes.
Transfer to a plate.

3. RETURN pan to heat, and add remaining 1-teaspoon oil, carrots, onion,
and pepper. Cook, stirring occasionally, until it starts to soften, about
3 minutes. Stir in snow peas and almonds. Cook, stirring occasionally,
2 minutes.

4. ADD reserved beef and juices, hoisin sauce, and remaining 1 teaspoon
soy sauce. Cook, stirring, 1 minute. Serve over rice.

Servings: 4
Nutrition per Serving:
357 Calories, 12.5g Fat, 3.5g Sat Fat, 24g Protein, 37g Carbs, 5g Fiber,
335mg Sodium

Heart-Healthy Tip: Antioxidant-rich carrots, onions, bell peppers, and
garlic keep your arteries healthy.

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[Healthy_Recipes_For_Diabetic_Friends] Gazpacho with Garbanzo Beans - 28g Carbs, 9g Fiber


Gazpacho with Garbanzo Beans - 28g Carbs, 9g Fiber

From: Mayo Clinic

Dietitian's tip: The variation on this traditional cold Spanish soup
adds garbanzo beans, which more than doubles the fiber content —
4 grams fiber without, 9 grams fiber with the added garbanzo beans.
Serves: 6

1 (15 oz can) garbanzo beans, rinsed and drained
6 cups unsalted vegetable juice
1 cup cherry tomatoes, quartered
1/2 cup cucumber, chopped, seeded
1/4 cup red onion, chopped
1/4 cup cilantro OR parsley, chopped fresh
1/4 tsp hot pepper sauce
1 to 3 garlic cloves, minced
1/4 cup lime juice
6 lime wedges

In a large bowl, add the beans, vegetable juice, tomatoes, cucumber,
onion, cilantro, hot pepper sauce, garlic and lime juice. Stir well.
Cover and place in the refrigerator for at least 1 hour or until well

To serve, ladle the cold soup into chilled individual bowls and garnish
with a lime wedge. Serve immediately.

Serves: 6
Serving size: About 1 1/2 cups
Nutritional per Serving:
191 Calories, 2g Total Fat, Trace Saturated Fat, 0.5g Monounsaturated Fat,
0mg Cholesterol, 7g Protein, 158mg Sodium, 28g Carbs, 9g Fiber,
1,260mg Potassium, 88mg Calcium

Mayo Clinic Healthy Weight Pyramid Servings:
3 Vegetables, 1 Protein and dairy

Diabetes Meal Plan Exchanges:
2 Starches, 1 Non-starchy vegetables, 1 Meat and meat substitutes

Dash Eating Plan Servings: 3 Vegetables, 1 Nuts, seeds and dry beans

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Chicken Salad - 12g Carbs, 2g Fiber


Mediterranean Chicken Salad - 12g Carbs, 2g Fiber

From: Healthy Cooking June/July 2008, p47 By Taste of Home 2011

"This is a variation on two different salads I like. My family
especially likes this when it's warm outside," says Amy Lewis of
Carmichael, California.
Prep/Total Time: 25 min
Servings: 6

3 cups cubed cooked chicken breast
1 1/2 cups chopped tomatoes
1 cup water-packed artichoke hearts, rinsed, drained and quartered
1/2 cup crumbled feta cheese
1/2 cup pitted Greek olives
1/3 cup dried currants
1/4 cup finely chopped red onion

1/4 cup Olive Oil
2 Tbsp tarragon vinegar
1 Tbsp minced fresh tarragon OR 1 tsp dried tarragon
1-1/2 tsp lemon juice
1 1/2 tsp Dijon mustard
1/4 tsp salt
1/8 tsp pepper

In a large bowl, combine the first seven ingredients. In a small
bowl, whisk the dressing ingredients. Pour over chicken mixture and
toss to coat. Refrigerate until serving. Yield: 6 servings.

Servings: 6
Serving Size: 1 cup
Nutrition per Serving:
291 Calories, 16g Fat, 3g Saturated Fat, 59mg Cholesterol, 544mg Sodium,
12g Carbs, 2g Fiber, 24g Protein

Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 fruit

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[Healthy_Recipes_For_Diabetic_Friends] Herbed Chicken Pot Pie with Bacon - 29.6g Carbs, 3.5g Fiber


Herbed Chicken Pot Pie with Bacon - 29.6g Carbs, 3.5g Fiber

From: The Sprouted Kitchen VIA WebMD Recipe from

Sometimes the back-to-basics recipes are the ones that just hit the
spot. It's cooking that feeds the soul and brings back happy memories
of childhood and family. Like meatloaf and roast chicken and, of course
chicken pot pie.

1 pkg puff pastry
2 Tbsp butter (low sodium if available)
4 oz bacon, chopped fine
1 1/2 lbs chicken, chopped into bite-sized pieces
1 yellow onion, peeled and chopped
6 carrots, peeled and chopped
5 celery stalks, chopped
1 cup frozen peas, thawed
1 quart homemade chicken stock / bone broth (can substitute with canned)
1 tsp fresh tarragon
2 Tbsp chopped fresh marjoram
1/4 cup fresh chopped parsley
Sea salt to taste
Freshly cracked black pepper to taste
1 bay leaf

Heat the butter in a pan until melted over medium-low in a cast iron
skillet or other oven-safe skillet. Add the chopped bacon and cook
until done. When the bacon is browned and crisp, add the chopped
onion and garlic and cook until translucent. Add the chopped chicken
and cook through. When the chicken is done, add the chopped carrots,
celery, and bay leaf. Increase the heat, and add chicken stock and
cook down until the stock is reduced to a gravy that smoothly envelopes
the other ingredients.

Remove the bay leaf and add the remaining herbs. Season the mixture
with salt and pepper.

Roll out the puff pastry, and cover the skillet with the dough. Cut
a few vents into the crust and bake in an oven preheated to 375 degrees
and cook until the crust is nicely browned. Allow the pie to cool for
5 to 10 minutes and serve with a fresh green salad and beets.

Servings: 8
Nutrition per Serving:
430 Calories, 19.1g Fat, 5g Saturated Fat, 89mg Cholesterol,
29.6g Carbs, 3.5g Fiber, 489mg Sodium, 34g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Mix and Match Salads By Lara Rondinelli RD, LDN, CDE


Mix and Match Salads

By Lara Rondinelli RD, LDN, CDE

You may have made an attempt at healthy eating in the past — maybe
you decided you would eat more salads. So you started eating a daily
healthy salad made up of lettuce, grilled chicken breast, and
reduced‐calorie salad dressing. You ate this lunch, didn't feel
satisfied, and ended up grabbing a bag of chips or candy bar to
get you through the rest of your day. This is why so many people
feel like there is no way they will ever be able to stick to healthy

A healthy salad does not have to be boring and unsatisfying. In
fact, most people need to add more to their salad to make it
nutritious and filling. A salad with only chicken breast is
extremely low in calories and fat and will not leave you feeling
satiated. On the other hand, some people ruin salads by topping
them with too much salad dressing, bacon bits, dried fruit such
as raisins or cranberries, croutons, and accompanying them with
high‐carb sides, such as potato or pasta salad. By the time the
"healthy" salad is complete, you barely see any vegetables.

Here is how to create a salad that will give you the right balance
of vegetables, healthy carbohydrates, good fats, and lean protein.
On the following three pages are lists of superfoods from four food
groups: vegetables, lean proteins, healthy carbs, and good fats. You
can choose one or more items from each of these groups for a fresh
and satisfying, healthy salad that won't spike your blood sugar.

1. Make It Very Veggie
Vegetables are obviously an essential part of a healthy salad. This
group provides an array of great nutrients and very little carbohydrates,
so fill up your salad with a variety of colorful, crisp vegetables.

Dark green lettuces such as: romaine, red leaf, or spring mix
Green beans

2. Lean Proteins
Protein is an essential part of a healthy salad as it does not raise
blood sugar and helps fill you up. Plus, protein is a necessary nutrient
for our body.

Skinless chicken breast
Ham (higher in sodium)
Turkey breast
Hard‐boiled egg
Lean beef
Low‐fat cottage cheese
Soy‐based meat substitutes

3. Healthy Carbohydrates
The foods below are good sources of fiber and contain about 15 grams carbohydrate per serving:
1/2 cup beans such as kidney, garbanzo, black or pinto
1 small apple, sliced
1/2 pear, sliced
1 cup strawberries
1 cup blueberries
1 cup raspberries or blackberries
5 100% whole‐grain crackers (served on side or crumbled for "croutons")

4. Go for Good Fats
The foods below contain monounsaturated and polyunsaturated fats that
are good for heart health and do not raise blood sugar ‐‐ a double dose
of health benefits for people with diabetes. Fat helps provide a feeling
of fullness, so it will also make your healthy salad more satisfying. If
you are looking to lose weight, watch portion size (aim for a small handful
of one of these foods) since these foods are more concentrated sources
of calories.

Avocado slices
Olives (high in sodium, so limit)
Sunflower seeds
Pumpkin seeds
Pine nuts

Salad Dressings
With so many different flavors from these four food groups, you don't need
to drench your salad in dressing. Read labels and check carbohydrate content
and ingredients on dressing. A simple addition of olive oil and balsamic
vinegar (or lemon juice), along with your favorite low‐sodium seasonings,
can make a great healthy salad dressing.

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[Healthy_Recipes_For_Diabetic_Friends] Green Salad with Raspberry Vinaigrette - 6g Carbs, 3g Fiber


Green Salad with Raspberry Vinaigrette - 6g Carbs, 3g Fiber

From: Healthy Calendar Diabetic Cooking

--> Dressing
1/4 cup white wine vinegar
1/2 cup fresh raspberries, pureed
1 1/2 Tbsp olive oil
1/4 tsp salt
Pinch of ground black pepper

--> Salad*
4 cups mixed baby field greens
1 cup fresh raspberries
1 Tbsp pine nuts

1. In a small bowl, whisk dressing ingredients.

2. In a medium salad bowl, toss together salad ingredients. Drizzle
dressing over salad and toss gently to coat.

*You can add grilled chicken breast to this salad as your protein

Servings: 5
Serving Size: 1 cup
Nutrition per Serving:
72 Calories, 5g Total Fat, 1g Saturated Fat, 122mg Sodium,
6g Total Carbs, 3g Dietary Fiber, 0mg Cholesterol, 1g Protein

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Tuesday, August 30, 2011

[Healthy_Recipes_For_Diabetic_Friends] Grilled Halibut Seviche- 29.7g Carbs, 4.2g Fiber, 2g Sugar


Grilled Halibut Seviche- 29.7g Carbs, 4.2g Fiber, 2g Sugar

From: 2011 Weber's Time To Grill by Jamie Purviance VIA
Nutrition From:
Seviche gets an added dimension of flavor from the grill.
Prep Time: 20
Cook Time: 4-5
Servings: 6

1 lb skinless halibut fillets, about 1 inch thick
Extra virgin olive oil
3/4 to 1 cup fresh lime juice (from 6-8 limes)
1 medium tomato, seeded and diced
1/3 cup red onion, minced
3 small radishes, trimmed and cut into very thin wedges
1/2 -1 jalapeno chile pepper, stemmed, seeded and minced
1 garlic clove, minced
1/4 tsp kosher salt
1/8 tsp granulated sugar
12 oz tortilla chips

Prepare the grill for direct cooking over high heat (450 degrees F to 550 degrees F).

Brush the halibut fillets on both sides with oil.

Brush the cooking grates clean. Grill the halibut over direct high heat, with the lid closed as much as possible, just long enough to sear both sides, 4 to 5 minutes, turning once. Remove from the grill and let cool. Break into ½ -inch pieces and place in a bowl with 3/4 cup lime juice, or enough to cover the fish. Cover and refrigerate for 2 hours or until the fish is opaque, stirring once or twice.

Drain and discard the liquid from the bowl and then stir in the remaining ingredients (if not serving immediately, add radishes just before serving to keep the seviche from turning pink). Serve immediately or cover and chill for several hours. Serve cold with tortilla chips.

Servings: 6
Serving Size: 194 g
Nutrition per Serving:
245 Calories, 35 Calories from Fat, 3.9g Total Fat, 0.6g Saturated Fat, 31mg Cholesterol, 177mg Sodium, 29.7g Total Carbs, 4.2g Dietary Fiber, 2g Sugars, 23.9g Protein
Vitamin A 7% - Vitamin C 23% - Calcium 10% - Iron 9%
Nutrition Grade: A

Good points:

Low in saturated fat
Low in sugar
High in magnesium
High in niacin
High in phosphorus
Very high in selenium

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