Friday, September 30, 2011

[Healthy_Recipes_For_Diabetic_Friends] Re: File - The Better Butter

 

Have not tried this yet. but have given up butter for a long time now.. Miss it a lot, so may try this, as a little olive oil is good for you. maybe even for some things a little olive oil, apple cider vinegar with spices, garlic powder (not garlic salt) .....sweet basil is my favorite spice.. can make some things taste better as well. ~M

> The Better Butter
>
> By Jorge Cruise, Chief Diet and Fitness Expert
> Published January 03, 2011
>
> The thought of having to give up many of your favorite foods in order
> to lose weight can be daunting. Fortunately, I believe there is room
> for all foods �including butter� in a healthy, balanced diet. That
> said, I also believe there are satisfying substitutions you can make
> for less nutritious foods that won't leave you feeling deprived.
>
> Instead of slathering on the butter, I want you to try a simple switch
> to a healthier fat for a few days. Fill a small plastic container with
> olive oil and put it in the refrigerator. The oil will harden, taking
> on the consistency of butter. Spread this on your toast instead of
> butter. It will taste different at first, but after a few days, your
> taste buds will grow used to it. And you'll probably even come to
> prefer the olive oil.
>
> Your coach,
> Jorge Cruise

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[Healthy_Recipes_For_Diabetic_Friends] Re: Chicken Rojo - 39.9g Carbs CORRECTED to 10.7g Carbs, 3.4g Fiber

 

Thanks to Gary for the question! This should help!

As far as the recipes here... I prefer to post them with the PER SERVING nutrition information. IF it is for the entire recipe... I do state that... but that is rare.

Some specific nutrition for Tomatoes and Vidalia onions:
Tomatoes are naturally high in sugar, this recipe calls for 6 large the nutrition example I have included is for 1 medium tomato. As much as I love tomatoes they do tend to effect my readings.
For a tomato:
1 medium whole (2-3/5" dia) (123.0 g)
Nutrition per Serving:
4.8g Total Carbs, 1.5g Dietary Fiber, 3.2g Sugars

For 1/2 cup Vidalia onions:
Serving Size: 1/2 cup chopped raw (80.0 g)
Nutrition per Serving:
7g Total Carbs, 1g Dietary Fiber, 3g Sugars

--->>> I ran the nutrition again... must have been an error on my part. I apologize... some days I do not feel so good. Just recently began getting over the side effects of yet another medication I had to discontinue taking!
Thanks for the catch Gary!!

Anyway, here it is again...
The letter at the end of each ingredient is the nutrition grade.

24 ounces boneless skinless chicken (3-5 chicken breasts or thighs) B-
6 tomatoes, large A
1/2 onion, cut into quarters A
3 Tbsp light olive oil B
2 cups low sodium chicken broth (mixed with 2 cups of water)
1 tsp oregano A
1/2 tsp cumin A
1 tsp garlic, peeled and crushed A
1/2 tsp unsweetened cocoa powder A-
1 Tbsp chile powder, red (or chile paste) A

Servings: 4
Serving Size: 502 g (17.7075289 ounces)
Nutrition per Serving:
469 Calories, 212 Calories from Fat, 23.6g Total Fat, 5g Saturated Fat, 151mg Cholesterol, 211mg Sodium, 10.7g Total Carbs, 3.4g Dietary Fiber, 5.6g Sugars, 52.4g Protein
Vitamin A 44% - Vitamin C 43% - Calcium 6% - Iron 19%
Nutrition Grade: B+
Good points:
Low in sodium
High in niacin
High in selenium
High in vitamin B6

Bad points:
High in cholesterol

Take care... and if I should make an error... please feel free to let me know... It should be corrected so all can benefit.

Gloria

--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, Gary Davis <artshop@...> wrote:
>
> After reading this recipe I found myself wondering where all the carbs were coming from!!! But I see towards the bottom it lists the 39.9 as the TOTAL carb count. Given that the recipe is for four servings, am I correct in assuming the carb count is actually 10g per serving?
>
> Also, just to clarify, I'm under the impression that most recipes from this list give a "PER SERVING" carb count at opposed to a "TOTAL" carb count. Am I correct in that?
>
> Thanks,
>
> Gary
>
>
> On 9/29/2011 1:08 PM,
> Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com wrote:
> > 2. Chicken Rojo - 39.9g Carbs, 4.4g Fiber, 10.9g Sugar
> > Posted by: "Chef Gloria 1030"chefgloria1030@... chefgloria1030
> > Date: Wed Sep 28, 2011 2:27 pm ((PDT))
> >
> > Chicken Rojo - 39.9g Carbs, 4.4g Fiber, 10.9g Sugar
> >
> > The nutrition is fromwww.caloriecount.about.com -
> > {I used low sodium chicken broth for the nutrition but the sodium
> > shows high so be sure to read the label for the broth you use. I
> > also left out the additional salt. I allowed a total of 24 ounces
> > of boneless chicken for the nutrition information. Like the review
> > states the recipe is lacking in some details. IF using canned
> > tomatoes consider using no salt added type to further cut back on
> > the sodium, Take care, Gloria}
> >
> > From: Chelsie Kenyon, About.com Guide Mexican Food
> >
> > The great thing about this dish is that you can assemble your ingredients
> > while the chicken simmers, so it cuts down on prep time. It only takes
> > 30 minutes cooking time from start to finish.
> > Prep Time: 5 minutes
> > Cook Time: 30 minutes
> > Total Time: 35 minutes
> >
> > 3-5 chicken breasts or thighs
> > 6 tomatoes, large
> > 1/2 onion, cut into quarters
> > 3 Tbsp of oil
> > 2 cups chicken broth mixed with 2 cups of water
> > 1 tsp oregano
> > 1/2 tsp cumin
> > 1 tsp garlic, peeled and crushed
> > 1/2 tsp unsweetened cocoa powder
> > 1 Tbsp red chile powder or chile paste
> > Salt to taste
> >
> > Preheat broiler on high.
> >
> > Heat 1 tablespoon of oil in a large pan over high heat. Brown the
> > chicken pieces on each side. Cover chicken with chicken broth and
> > bring to a boil. While it's coming to a boil, slice the top off of
> > each tomato and place cut side down on a cookie sheet along with the
> > onions. Drizzle 2 tablespoons of oil over them. Place in broiler
> > and remove when tomato skins become very wrinkled and shriveled.
> >
> > While the tomatoes are broiling, bring the chicken broth to a strong
> > simmer and add in the chile, cumin, oregano, garlic and cocoa.
> >
> > When the tomatoes are ready, remove from broiler and let cool for
> > 1 minute.
> >
> > While the tomatoes cool, turn the chicken
> >
> > Peel the skin off of each tomato and use a spoon to remove the seeds
> > from the middle. Using your fingers, mash the tomato a little and
> > add into the sauce. Separate the onions and stir into the sauce.
> > Let the sauce reduce while chicken finishes cooking.
> >
> > If the liquid cooks off to fast, add water about a half cup each
> > time, until the chicken reaches 170 degrees or is no longer pink
> > inside.
> >
> > Servings: 4
> > Nutrition per Serving:
> > 558 Calories, 286 Calories from Fat, 31.8g Total Fat, 3.3g Saturated Fat,
> > 0g Trans Fat, 60mg Cholesterol, 1984mg Sodium, 39.9g Total Carbs,
> > 4.4g Dietary Fiber, 10.9g Sugars, 28.2g Protein
> > Vitamin A 35% - Vitamin C 41% - Calcium 7% - Iron 24%
> > Nutrition Grade: C+
> >
> > User Review - -
> > Light on details, but delicious in the end!, Member aspencer80
> > "Since the recipe doesn't give time or temperature settings you'll
> > have to monitor the food while you cook it. I only had two tomatoes,
> > but used canned diced tomatoes to make up for the rest. They worked
> > just fine. The flavor is spectacular, even though I didn't have oregano
> > or chili powder. I added a little ground red pepper powder to give
> > it some kick. I was worried that 2 cups broth and 2 cups water was
> > too much liquid. I ended up boiling the mixture for 15 minutes just
> > to reduce it down and I worried that I'd be overcooking the chicken...
> > but fortunately the chicken came out great. Best served with your
> > favorite Mexican rice. It will absorb the Chicken Rojo juices nicely."

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[Healthy_Recipes_For_Diabetic_Friends] Ethiopian Lentil Bowl (Amhari - Mesir Wat) - 39.6g Carbs, 18.3g Fiber, 3.5g Suga

 

Ethiopian Lentil Bowl (Amhari - Mesir Wat) - 39.6g Carbs, 18.3g Fiber, 3.5g Sugar

From: www.HungryMonster.com
This recipe is common to the Ethiopian Jews (Phalashi).
My understanding is that these are NOT unique to them.
Course: Lentils
Serves: 8

1/2 kilogram red lentils (1/2 kilogram = 17.63 oz)
2 large onions
1/2 cup oil
3 Tbsp tomato paste
1/2 tsp paprika, sweet or hot
1 head garlic
1/2 tsp ground ginger
1/4 tsp black pepper
1 tsp salt
3 cups water

Sort the lentils and soak in tap water for 30 minutes. Rinse in running
water and drain. Peel and finely chop the onions. Peel and mash the
garlic. Heat the oil in large pan and saute the onion until golden.
Add tomato paste and paprika and mix. Add half the water and the
garlic, ginger pepper and salt. Stir well and then add the rest of
the water, stir again, cover and bring to boil. When the water boil,
add the lentils, lower the flame and cook 20-30 minutes, until the
lentils soften. Serve hot.

Nutrition from: www.caloriecount.about.com
Serves: 8
Serving Size: 206 g
Nutrition per Serving:
345 Calories, 129 Calories from Fat, 14.3g Total Fat, 1.9g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 305mg Sodium, 39.6g Total Carbs,
18.3g Dietary Fiber, 3.5g Sugars, 15.5g Protein
Vitamin A 4% - Vitamin C 12% - Calcium 5% - Iron 26%
Nutrition Grade: A-

Good points:
No cholesterol
Very high in dietary fiber

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[Healthy_Recipes_For_Diabetic_Friends] Re: Chicken Rojo - 39.9g Carbs

 

After reading this recipe I found myself wondering where all the carbs
were coming from!!! But I see towards the bottom it lists the 39.9 as
the TOTAL carb count. Given that the recipe is for four servings, am I
correct in assuming the carb count is actually 10g per serving?

Also, just to clarify, I'm under the impression that most recipes from
this list give a "PER SERVING" carb count at opposed to a "TOTAL" carb
count. Am I correct in that?

Thanks,

Gary

On 9/29/2011 1:08 PM,
Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com wrote:
> 2. Chicken Rojo - 39.9g Carbs, 4.4g Fiber, 10.9g Sugar
> Posted by: "Chef Gloria 1030"chefgloria1030@yahoo.com chefgloria1030
> Date: Wed Sep 28, 2011 2:27 pm ((PDT))
>
> Chicken Rojo - 39.9g Carbs, 4.4g Fiber, 10.9g Sugar
>
> The nutrition is fromwww.caloriecount.about.com -
> {I used low sodium chicken broth for the nutrition but the sodium
> shows high so be sure to read the label for the broth you use. I
> also left out the additional salt. I allowed a total of 24 ounces
> of boneless chicken for the nutrition information. Like the review
> states the recipe is lacking in some details. IF using canned
> tomatoes consider using no salt added type to further cut back on
> the sodium, Take care, Gloria}
>
> From: Chelsie Kenyon, About.com Guide Mexican Food
>
> The great thing about this dish is that you can assemble your ingredients
> while the chicken simmers, so it cuts down on prep time. It only takes
> 30 minutes cooking time from start to finish.
> Prep Time: 5 minutes
> Cook Time: 30 minutes
> Total Time: 35 minutes
>
> 3-5 chicken breasts or thighs
> 6 tomatoes, large
> 1/2 onion, cut into quarters
> 3 Tbsp of oil
> 2 cups chicken broth mixed with 2 cups of water
> 1 tsp oregano
> 1/2 tsp cumin
> 1 tsp garlic, peeled and crushed
> 1/2 tsp unsweetened cocoa powder
> 1 Tbsp red chile powder or chile paste
> Salt to taste
>
> Preheat broiler on high.
>
> Heat 1 tablespoon of oil in a large pan over high heat. Brown the
> chicken pieces on each side. Cover chicken with chicken broth and
> bring to a boil. While it's coming to a boil, slice the top off of
> each tomato and place cut side down on a cookie sheet along with the
> onions. Drizzle 2 tablespoons of oil over them. Place in broiler
> and remove when tomato skins become very wrinkled and shriveled.
>
> While the tomatoes are broiling, bring the chicken broth to a strong
> simmer and add in the chile, cumin, oregano, garlic and cocoa.
>
> When the tomatoes are ready, remove from broiler and let cool for
> 1 minute.
>
> While the tomatoes cool, turn the chicken
>
> Peel the skin off of each tomato and use a spoon to remove the seeds
> from the middle. Using your fingers, mash the tomato a little and
> add into the sauce. Separate the onions and stir into the sauce.
> Let the sauce reduce while chicken finishes cooking.
>
> If the liquid cooks off to fast, add water about a half cup each
> time, until the chicken reaches 170 degrees or is no longer pink
> inside.
>
> Servings: 4
> Nutrition per Serving:
> 558 Calories, 286 Calories from Fat, 31.8g Total Fat, 3.3g Saturated Fat,
> 0g Trans Fat, 60mg Cholesterol, 1984mg Sodium, 39.9g Total Carbs,
> 4.4g Dietary Fiber, 10.9g Sugars, 28.2g Protein
> Vitamin A 35% - Vitamin C 41% - Calcium 7% - Iron 24%
> Nutrition Grade: C+
>
> User Review - -
> Light on details, but delicious in the end!, Member aspencer80
> "Since the recipe doesn't give time or temperature settings you'll
> have to monitor the food while you cook it. I only had two tomatoes,
> but used canned diced tomatoes to make up for the rest. They worked
> just fine. The flavor is spectacular, even though I didn't have oregano
> or chili powder. I added a little ground red pepper powder to give
> it some kick. I was worried that 2 cups broth and 2 cups water was
> too much liquid. I ended up boiling the mixture for 15 minutes just
> to reduce it down and I worried that I'd be overcooking the chicken...
> but fortunately the chicken came out great. Best served with your
> favorite Mexican rice. It will absorb the Chicken Rojo juices nicely."
>
>

--
**************************************************************
Gary Davis
The Artist Shop The Other Road
http://www.artist-shop.com artshop@artist-shop.com
phone: 877-856-1158, 330-929-2056 fax:330-945-4923
INDEPENDENT PROGRESSIVE MUSIC!!!
**************************************************************
Check out the latest Artist Shop newsletter at
http://www.artist-shop.com/news.htm

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Thursday, September 29, 2011

[Healthy_Recipes_For_Diabetic_Friends] Chard Braised with Cilantro and Rice - 36g Carbs, 8g Fiber

 

Chard Braised with Cilantro and Rice - 36g Carbs, 8g Fiber

From: www.sprouts-digital.com
Chard -- A leafy green related to beets, spinach, and a bevy of edible wild greens, chard is an unknown to many but a favorite to others. Both the leaves and stems can be eaten, but they are treated as separate vegetables. Chard is extremely versatile and economical: A pound of leaves yields about 12 cups, which cooks down to 3 cups, whereas a pound of spinach cooks down to a scant cup.
This takes about 45 minutes to cook, but the whole process is pretty much unattended. Leftovers are good cold with a squeeze of lemon.
Serves: 8

2 bunches of chard (about 1½ to 2 pounds)
1 large clove garlic
1/2 tsp sea salt
3 Tbsp Olive Oil
1 medium to large onion, diced
1/3 cup long grain brown rice or white rice
1/2 cup chopped fresh cilantro (stems are fine)
1 tsp paprika
1/4 cup water
4 cups cooked lentils
1 cup Spicy Yogurt Sauce (recipe below) OR plain yogurt

1. Wash chard leaves but do not dry. Remove chard stems; trim and finely dice to yield 1 1/2 cups. Cut leaves 1-inch-ribbons. In a small bowl, crush garlic with salt.

2. Warm oil in a medium low heat in a deep, wide pot with a tight fitting lid; then add chard stems, crush garlic and salt, onion, rice, cilantro, paprika and water. Give a stir and add chard leaves. Sprinkle with salt and toss with hands. Cover tightly and cook over low heat for 45 minutes. Check once or twice to make sure there is enough moisture and nothing is sticking. If it is, add a few tablespoons water. When rice is done, adjust seasonings with salt and pepper. In the end the chard will be soft and fragrant. Serve over lentils, with yogurt drizzled over top.

Serves: 8
Serving Size: 1/2 cup lentils and 2 Tbsp yogurt
Nutrition per Serving:
245 Calories, 7g Fat, 1g Saturated Fat, 1mg Cholesterol, 11g Protein, 36g Carbs, 8g Fiber, 697mg Sodium

Spicy Yogurt Sauce – 2g Carbs, 0g Fiber

This sauce is also wonderful on grilled fish or meat, or as a spread in a Mediterranean-inspired pita wrap.
Makes: 3/4 cup

1 small clove garlic
1/8 tsp sea salt
6 oz low-fat plain yogurt
1 Tbsp finely chopped cilantro
1 tsp olive oil
A few pinches of cayenne or paprika

Crush garlic with salt; stir in yogurt and cilantro and transfer to a serving bowl. Swirl olive oil over top in a spiral; then sprinkle cayenne or paprika over surface.

Makes: 3/4 cup
Serving Size: 2 Tbsp
Nutrition per Serving: 22 Calories, 1g Fat, 0g Saturated Fat,
1mg Cholesterol, 1g Protein, 2g Carbs, 0g Fiber, 66mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Southwestern Spinach Omelet - 9g Carbs, 2g Fiber

 

Southwestern Spinach Omelet - 9g Carbs, 2g Fiber

From: Better Homes and Gardens Healthy for Life
Susan G Komen for the cure
Start to Finish: 25 minutes

1 cup refrigerated OR frozen egg product, thawed OR 4 eggs
1 Tbsp snipped fresh cilantro
Dash salt
Dash ground cumin
Nonstick cooking spray
1/4 cup shredded Monterey Jack cheese
with jalapeno chile peppers, reduced fat cheddar cheese, or
reduced-fat Swiss cheese, shredded (1 oz)
3/4 cup fresh baby spinach leaves
1 recipe Corn-Pepper Relish (Below)

1. In a mixing bowl beat egg product, cilantro, salt, and cumin
until frothy.

2. Coat an unheated 10-inch nonstick skillet with flared sides with
cooking spray. Heat skillet over medium heat.

3. Pour egg mixture into prepared skillet. Cook, without stirring,
until mixture begins to set on bottom and around edge. Run a spatula
around edge of skillet, lifting egg mixture so uncooked portion flows
underneath. Continue cooking and lifting until egg is almost set.
Sprinkle with cheese. Top with three-fourths of the spinach and half
of the Corn-Pepper Relish. Using the spatula, fold an edge of omelet
partially over filling. Top with remaining spinach and relish. Cut
omelet in half.

Servings: 2

--> Corn-Pepper Relish

In a small bowl combine:
1/4 cup chopped red sweet pepper
1/4 cup frozen whole kernel corn, thawed
2 Tbsp chopped red onion
1 Tbsp snipped fresh cilantro

Nutrition per Serving:
142 Calories, 5g Total Fat, 3g Sat Fat, 12 mg Cholesterol,
393mg Sodium, 17g Protein

Daily Values 62% vit. A, 70% vit. C, 16% calcium, 18% iron

Exchanges 1/2 Vegetable, 2 Very Lean Meat, 5 High-Fat Meat

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[Healthy_Recipes_For_Diabetic_Friends] Chard Braised with Cilantro and Rice - 36g Carbs, 8g Fiber

 

Chard Braised with Cilantro and Rice - 36g Carbs, 8g Fiber

From: www.sprouts-digital.com
Chard -- A leafy green related to beets, spinach, and a bevy of edible
wild greens, chard is an unknown to many but a favorite to others. Both
the leaves and stems can be eaten, but they are treated as separate
vegetables. Chard is extremely versatile and economical: A pound of
leaves yields about 12 cups, which cooks down to 3 cups, whereas a
pound of spinach cooks down to a scant cup.
This takes about 45 minutes to cook, but the whole process is pretty
much unattended. Leftovers are good cold with a squeeze of lemon.
Serves: 8

2 bunches of chard (about 1½ to 2 pounds)
1 large clove garlic
1/2 tsp sea salt
3 Tbsp Olive Oil
1 medium to large onion, diced
1/3 cup long grain brown rice or white rice
1/2 cup chopped fresh cilantro (stems are fine)
1 tsp paprika
1/4 cup water
4 cups cooked lentils
1 cup Spicy Yogurt Sauce (recipe below) OR plain yogurt

1. Wash chard leaves but do not dry. Remove chard stems; trim and finely
dice to yield 1 1/2 cups. Cut leaves 1-inch-ribbons. In a small bowl,
crush garlic with salt.

2. Warm oil in a medium low heat in a deep, wide pot with a tight fitting
lid; then add chard stems, crush garlic and salt, onion, rice, cilantro,
paprika and water. Give a stir and add chard leaves. Sprinkle with salt
and toss with hands. Cover tightly and cook over low heat for 45 minutes.
Check once or twice to make sure there is enough moisture and nothing is
sticking. If it is, add a few tablespoons water. When rice is done,
adjust seasonings with salt and pepper. In the end the chard will be
soft and fragrant. Serve over lentils, with yogurt drizzled over top.

Serves: 8
Serving Size: 1/2 cup lentils and 2 Tbsp yogurt
Nutrition per Serving:
245 Calories, 7g Fat, 1g Saturated Fat, 1mg Cholesterol, 11g Protein,
36g Carbs, 8g Fiber, 697mg Sodium

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Spicy Yogurt Sauce – 2g Carbs, 0g Fiber

This sauce is also wonderful on grilled fish or meat, or as a spread
in a Mediterranean-inspired pita wrap.
Makes: 3/4 cup

1 small clove garlic
1/8 tsp sea salt
6 oz low-fat plain yogurt
1 Tbsp finely chopped cilantro
1 tsp olive oil
A few pinches of cayenne or paprika

Crush garlic with salt; stir in yogurt and cilantro and transfer to
a serving bowl. Swirl olive oil over top in a spiral; then sprinkle
cayenne or paprika over surface.

Makes: 3/4 cup
Serving Size: 2 Tbsp
Nutrition per Serving:
22 Calories, 1g Fat, 0g Saturated Fat, 1mg Cholesterol, 1g Protein,
2g Carbs, 0g Fiber, 66mg Sodium

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Wednesday, September 28, 2011

[Healthy_Recipes_For_Diabetic_Friends] Chicken Rojo - 39.9g Carbs, 4.4g Fiber, 10.9g Sugar

 

Chicken Rojo - 39.9g Carbs, 4.4g Fiber, 10.9g Sugar

The nutrition is from www.caloriecount.about.com -
{I used low sodium chicken broth for the nutrition but the sodium
shows high so be sure to read the label for the broth you use. I
also left out the additional salt. I allowed a total of 24 ounces
of boneless chicken for the nutrition information. Like the review
states the recipe is lacking in some details. IF using canned
tomatoes consider using no salt added type to further cut back on
the sodium, Take care, Gloria}

From: Chelsie Kenyon, About.com Guide Mexican Food

The great thing about this dish is that you can assemble your ingredients
while the chicken simmers, so it cuts down on prep time. It only takes
30 minutes cooking time from start to finish.
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

3-5 chicken breasts or thighs
6 tomatoes, large
1/2 onion, cut into quarters
3 Tbsp of oil
2 cups chicken broth mixed with 2 cups of water
1 tsp oregano
1/2 tsp cumin
1 tsp garlic, peeled and crushed
1/2 tsp unsweetened cocoa powder
1 Tbsp red chile powder or chile paste
Salt to taste

Preheat broiler on high.

Heat 1 tablespoon of oil in a large pan over high heat. Brown the
chicken pieces on each side. Cover chicken with chicken broth and
bring to a boil. While it's coming to a boil, slice the top off of
each tomato and place cut side down on a cookie sheet along with the
onions. Drizzle 2 tablespoons of oil over them. Place in broiler
and remove when tomato skins become very wrinkled and shriveled.

While the tomatoes are broiling, bring the chicken broth to a strong
simmer and add in the chile, cumin, oregano, garlic and cocoa.

When the tomatoes are ready, remove from broiler and let cool for
1 minute.

While the tomatoes cool, turn the chicken

Peel the skin off of each tomato and use a spoon to remove the seeds
from the middle. Using your fingers, mash the tomato a little and
add into the sauce. Separate the onions and stir into the sauce.
Let the sauce reduce while chicken finishes cooking.

If the liquid cooks off to fast, add water about a half cup each
time, until the chicken reaches 170 degrees or is no longer pink
inside.

Servings: 4
Nutrition per Serving:
558 Calories, 286 Calories from Fat, 31.8g Total Fat, 3.3g Saturated Fat,
0g Trans Fat, 60mg Cholesterol, 1984mg Sodium, 39.9g Total Carbs,
4.4g Dietary Fiber, 10.9g Sugars, 28.2g Protein
Vitamin A 35% - Vitamin C 41% - Calcium 7% - Iron 24%
Nutrition Grade: C+

User Review - -
Light on details, but delicious in the end!, Member aspencer80
"Since the recipe doesn't give time or temperature settings you'll
have to monitor the food while you cook it. I only had two tomatoes,
but used canned diced tomatoes to make up for the rest. They worked
just fine. The flavor is spectacular, even though I didn't have oregano
or chili powder. I added a little ground red pepper powder to give
it some kick. I was worried that 2 cups broth and 2 cups water was
too much liquid. I ended up boiling the mixture for 15 minutes just
to reduce it down and I worried that I'd be overcooking the chicken...
but fortunately the chicken came out great. Best served with your
favorite Mexican rice. It will absorb the Chicken Rojo juices nicely."

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[Healthy_Recipes_For_Diabetic_Friends] Turkey with Curried Cream Sauce - 13g Carbs, 2g Fiber

 

Turkey with Curried Cream Sauce - 13g Carbs, 2g Fiber

From: Taste of Home August/September 2009, p55
For a different turkey dish, try this delicious curry version. It
comes together quickly and disappears fast.—Lori Lockrey, Scarborough,
Ontario
Prep/Total Time: 30 min
Servings: 3

2 Tbsp butter
2 Tbsp all-purpose flour
1/2 tsp curry powder
1 cup chicken broth
1/4 cup 2% milk
1 small yellow summer squash, sliced
1 small zucchini, sliced
1/2 small onion, thinly sliced
2 tsp canola oil
2 cups cubed cooked turkey breast
1/2 tsp grated lemon peel
Hot cooked rice
3 Tbsp chopped cashews

In a small saucepan, melt butter; stir in flour and curry until
smooth. Gradually add broth and milk. Bring to a boil; cook and
stir for 1-2 minutes or until thickened. Remove from the heat;
set aside.

In a large skillet, saute the squash, zucchini and onion in oil
until tender. Add the turkey, lemon peel and reserved sauce; heat
through. Serve with rice. Sprinkle each serving with cashews.

Servings: 3
Serving Size: 1 cup (calculated without rice)
Nutrition per Serving: 333 Calories, 17g Fat, 7g Saturated Fat,
104mg Cholesterol, 502mg Sodium, 13g Carbs, 2g Fiber, 33g Protein

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Monday, September 26, 2011

[Healthy_Recipes_For_Diabetic_Friends] Spinach Basil Pesto - 42g Carbs, 1g Fiber - W/O Pasta 5.5g Carbs, 1.6g Fiber

 

Spinach Basil Pesto - 42g Carbs, 1g Fiber

From: Skinny_Chef VIA www.prevention.com

Love the Foods You Used to Hate: Spinach
Most people who are spinach-haters have only had it overcooked and
slimy or the mushy, dark frozen spinach that comes in a box, reheated
in the microwave.

Both versions are just a sad shadow of the fresh, delicate baby spinach
leaves, delicious eaten even raw, available in standard grocery stores.
This tasty leaf not only has a mild herbaceous flavor, but it's killer
when it comes to nutritional stats, a serious superstar:

1 cup of spinach contains only a meager 41 calories, and in exchange
you get in terms of daily recommended amounts 377% vitamin A,
40% vitamin E, 40% manganese, 60% folate, 20% calcium, 20% vitamin C,
and 20% fiber.

Plus, nothing cooks faster than tender baby spinach which doesn't need
to be precooked when added to dishes for a last minute nutrition and
color boost.

Add it to soups, stews, sauces, and cook just one additional minute.
Avoid overcooking it since excess heat and boiling can damage the
water-soluble vitamins, like C, B6, and B1 and bring out the "yuck
factor" by turning leaves dark and slimy. It's just one of my many
delicious recipes that are amazingly flavorful yet don't impact your
waist.

Spinach Basil Pesto - 42g Carbs, 1g Fiber

I used a calcium-fortified pasta in this recipe which means each
serving has 40% of your calcium needs for the day! If you can't
find the fortified version, look for a good quality whole wheat
or whole grain pasta.
Serves: 4

8 oz pasta, such as elbows or penne
2 cups packed baby spinach
1/2 cup packed basil leaves
1/4 cup grated Parmesan
1/4 cup water
2 Tbsp extra virgin olive oil
2 cloves garlic, peeled, cut in half

Cook the pasta according to the package instructions. Drain and
set aside.

Place the remaining ingredients into a food processor or blender.
Blend until smooth and toss with pasta. Serve immediately.

Serves: 4
Serving Size: 1 1/2 cups
Nutrition per Serving:
264 Calories, 9g Protein, 8g Fat, 1g Saturated, 4 mg Cholesterol,
42g Carbs, 1g Fiber, 390mg Sodium

Nutrition below from: www.caloriecount.about.com
This is for the entire Pesto recipe listed above only... Does not
include the pasta.
Serving Size: 189 g
Nutrition per Serving:
372 Calories, 310 Calories from Fat, 34.5g Total Fat, 8.1g Saturated Fat, 22mg Cholesterol, 433mg Sodium, 5.5g Total Carbs, 1.6g Dietary Fiber, 0.6g Sugars, 12.1g Protein
Vitamin A 127% - Vitamin C 35% - Calcium 37% - Iron 14%
Nutrition Grade: B-

Good points:
Low in cholesterol
Very low in sugar
Very high in vitamin A

Bad points:
High in saturated fat

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