Tuesday, January 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] Yemeni Spice Seasoning Mix - Hawaij - 2g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Yemeni Spice Seasoning Mix - Hawaij

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 25%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 teaspoons black peppercorns
1 teaspoon cumin seeds
1 1/2 teaspoon coriander seeds
1 teaspoon whole cloves
1 1/2 teaspoons caraway seeds
1/2 teaspoon saffron threads
1/2 teaspoon cardamom seeds
1 teaspoon turmeric

Using a mortar or food processor, grind all ingredients except for the
turmeric. Stir in the turmeric and store in an airtight jar until needed.

Makes 10 teaspoons (10 one-teaspoon servings)

Cuisine:
"MidEastern"
Source:
"Ya Salaam Cooking blog"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"10 teaspoons"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 9 Calories; trace Fat (20.9%
calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 2mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 253 0

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[Healthy_Recipes_For_Diabetic_Friends] WW Spicy Apricot Soy Sauce - 10g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

WW Spicy Apricot Soy Sauce

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 10%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 tablespoon unsalted butter
3/4 cups apricot preserves
2 tablespoons soy sauce
1 tablespoon rice wine vinegar
1 teaspoon Dijon mustard
1 teaspoon ground ginger

Melt butter in a small saucepan over medium heat; add preserves, soy
sauce, vinegar, mustard and ginger. Cook until bubbly, stirring
frequently, about 5 to 7 minutes; set aside and keep warm if using as a
marinade.

Makes 1 cup

The glaze is sweet and spicy. It adds just the right flavor note to
grilled [favorites] skewers.

ChupaNote: lovely on grilled tofu as well as rice salads, soba noodles, or
a dressing for bean sprouts. Add some heat with ground Aleppo red pepper.

Cuisine:
"Asian"
Source:
"Weight Watchers International"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 41 Calories; trace Fat (8.3%
calories from fat); trace Protein; 10g Carbohydrate; trace Dietary Fiber;
1mg Cholesterol; 139mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Wisteria's Corn Pudding - 26g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Wisteria's Corn Pudding

Recipe By :Chef Jason Hill, Wisteria Restaurant, Inman Park, Georgia
Serving Size : 16 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup rice flour
4 teaspoons baking powder
1/2 cup granulated sugar
2 teaspoons sea salt
2 pounds corn kernels -- fresh or frozen corn (thawed if frozen), divided
1/3 cup buttermilk
11 tablespoons butter -- melted
2 eggs -- beaten
1 cup shredded Asiago cheese

Preheat oven to 325 degrees. In a large bowl, combine the rice flour,
baking powder, sugar and salt. Set aside. Place all but 1 rounded cup of
corn kernels in a blender or food processor with buttermilk; puree until
smooth. Stir pureed corn mixture into flour mixture. Add melted butter and
eggs; stir until blended. Stir in Asiago and reserved corn kernels.
Spoon batter into a buttered 9-by-13-inch baking dish. Bake until lightly
browned on top, 35 to 45 minutes. Cool slightly; cut into squares before
serving.

Notes: Chef Jason Hill serves cubes of this baked corn puree instead of
corn bread in his Southern-style restaurant, Wisteria. The origin is
Mexican, he says, "but it could be a Southern dish, easily."

Serves: 16
time: 10 minutes Total time: 1 hour

Per serving: 216 calories (percent of calories from fat, 44), 5 grams
protein, 27 grams carbohydrates, 2 grams fiber, 11 grams fat (6 grams
saturated), 51 milligrams cholesterol, 538 milligrams sodium.

Q: The corn pudding at Wisteria Restaurant in Inman Park is amazing -
melt-in-your-mouth fabulous and a luscious accompaniment to their Iron
Skillet Fried Chicken. Is it possible they'd share the recipe? --- Conne
Ward-Cameron, Atlanta
A: Wisteria chef-owner Jason Hill once tried this side dish in a
restaurant, too - but the owner refused to give him the recipe. "I started
looking at Mexican cookbooks in a Borders, " he said. "It took me all day,
but I finally found it in one."

Cuisine:
"TexMex"
Source:
"Atlanta Journal-Constitution"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 213 Calories; 11g Fat (44.4%
calories from fat); 5g Protein; 26g Carbohydrate; 2g Dietary Fiber; 54mg
Cholesterol; 541mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
0 Non-Fat Milk; 2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 25000

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[Healthy_Recipes_For_Diabetic_Friends] Wild Plum Sauce - 15g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Wild Plum Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 10%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound whole wild plums -- (or pitted regular plums)
3 cloves garlic -- (to 4) minced
1 tablespoon fresh gingerroot -- minced
1/8 tsp cayenne pepper -- (use less if you like)
1 tsp soy sauce -- (or salt to taste)
1/4 teaspoon shallot -- or onion salt (optional)
As needed: sugar or other sweetener and/or
vinegar

Pick over the plums to remove any stems or debris and rinse them well.
Place in a saucepan and add water just to barely cover them. Bring to a
boil, reduce heat, and simmer until skins have burst and plums are soft,
about 20-30 minutes. Remove from heat and allow to cool for a few minutes.

Place a colander over a bowl. Put the plums in the colander and press with
the back of a spoon to squeeze out the juice. (You could also do this in a
cheesecloth bag.) Allow the plums to drain until all juice is removed.

Heat a saucepan over medium-high heat. Saute the minced garlic and ginger
in a tablespoon of water for 2 minutes, adding more water if needed to
prevent sticking. Add the plum juice and the remaining ingredients. Bring
to a low boil and simmer until mixture reduces and thickens by almost
half. (It took mine about 15 minutes.) Taste to see if any sauce is sweet
or sour enough; if not add sweetener or vinegar to taste.

Use warm or refrigerate for later use.

Servings: 4, about 1 cup total

Nutrition Facts

Serving size: 1/4 of a recipe
(These figures are based on whole fruit and are probably very inflated
since only the juice was used.)

Cuisine:
"Asian"
Source:
"Fat Free Vegan"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 64 Calories; 1g Fat (8.6% calories
from fat); 1g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 86mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 1
Fruit; 0 Fat.

Nutr. Assoc. : 4528 0 630 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Sun-Dried Tomato and Goat Cheese Omelet - 6g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Sun-Dried Tomato and Goat Cheese Omelet

Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 eggs
1 tablespoon low-fat milk
Salt and freshly ground pepper
1 small garlic clove
2 teaspoons extra virgin olive oil
2 tablespoons chopped oil-packed sun dried tomatoes
1/2 ounce crumbled goat cheese -- (about 2 tablespoons)
1 A few leaves of fresh basil -- cut in thin strips

1. Break the eggs into a bowl and beat with a fork or a whisk until they
are frothy. Whisk in the milk, salt, pepper and garlic.

2. Heat an 8-inch nonstick omelet pan over medium-high heat. Add 2
teaspoons olive oil. Hold your hand an inch or two above the pan, and when
it feels hot, pour the eggs into the middle of the pan, scraping every
last bit into the pan with a rubber spatula. Swirl the pan to distribute
the eggs evenly over the surface. Shake the pan gently, tilting it
slightly with one hand while lifting up the edges of the omelet with the
spatula in your other hand, to let the eggs run underneath during the
first few minutes of cooking.

3. As soon as the eggs are set on the bottom, sprinkle the sun-dried
tomatoes, cheese and basil over the middle of the egg "pancake," then jerk
the pan quickly away from you then back toward you so that the omelet
folds over onto itself. If you don't like your omelet runny in the middle
(I do), jerk the pan again so that the omelet folds over once more. Cook
for a minute or two longer. Tilt the pan and roll the omelet out onto a
plate, and serve.

Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you then back toward you, but lift your hand slightly as you begin to jerk
the pan back toward you. The omelet will flip over onto the other side,
like a pancake. Place the filling in the middle. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.

Yield: 1 serving.

Advance preparation: You can chop the sun-dried tomatoes and crumble the
cheese hours before you make the omelet.

Nutritional information per serving: 327 calories (22% fat); 8 grams
saturated fat; 3 grams polyunsaturated fat; 13 grams monounsaturated fat;
388 milligrams cholesterol; 6 grams carbohydrates; 1 gram dietary fiber;
235 milligrams sodium (does not include salt to taste); 18 grams protein.

Sometimes the filling for my omelet is determined by something I find in
my pantry. I don't recall what led me to buy the jar of sun-dried tomatoes
that went into this one, but they were very much at home in an omelet.

Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 333 Calories; 26g Fat (70.8%
calories from fat); 18g Protein; 6g Carbohydrate; 1g Dietary Fiber; 440mg
Cholesterol; 234mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 3 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 1448 0 3334

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[Healthy_Recipes_For_Diabetic_Friends] Spinach and Garlic Omelet - 7g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Spinach and Garlic Omelet

Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 ounces baby spinach -- or stemmed, washed bunch spinach (2 cups, tightly packed)
1 large garlic cloves -- or 2 small garlic cloves, minced or puréed
Salt and freshly ground pepper
2 eggs
2 teaspoons low-fat milk -- ot 3 teaspoons as needed
2 teaspoons extra virgin olive oil
2 teaspoons freshly grated Parmesan

1. Wash the spinach and wilt in a frying pan over medium-high heat. The
water remaining on the spinach leaves after washing will be sufficient.
Drain, allow to cool and squeeze out excess water. Chop medium-fine and
toss with half the garlic and salt and pepper to taste.

2. Break the eggs into another bowl and beat with a fork or a whisk until
they are frothy. Whisk in the remaining garlic, salt and pepper to taste
and 2 to 3 teaspoons milk.

3. Heat an 8-inch nonstick omelet pan over medium-high heat. Add 2
teaspoons olive oil. Hold your hand an inch or two above the pan, and when
it feels hot, pour the eggs into the middle of the pan, scraping every
last bit into the pan with a rubber spatula. Swirl the pan to distribute
the eggs evenly over the surface. Shake the pan gently, tilting it
slightly with one hand while lifting up the edges of the omelet with the
spatula in your other hand, to let the eggs run underneath during the
first few minutes of cooking.

4. As soon as the eggs are set on the bottom, sprinkle the spinach over
the middle of the egg "pancake" and top with the Parmesan, then jerk the
pan quickly away from you then back toward you so that the omelet folds
over on itself. If you don't like your omelet runny in the middle (I do),
jerk the pan again so that the omelet folds over once more. Cook for a
minute or two longer. Tilt the pan and roll the omelet out onto a plate.

Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you then back toward you, but lift your hand slightly as you begin to jerk
the pan back toward you. The omelet will flip over onto the other side,
like a pancake. Place the filling in the middle. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.

Yield: 1 serving.

Advance preparation: The wilted spinach will keep for about 4 days in a
covered bowl in the refrigerator.

Advance preparation: The wilted spinach will keep for about 4 days in a
covered bowl in the refrigerator.

Nutritional information per serving: 259 calories (17% fat); 5 grams
saturated fat; 3 grams polyunsaturated fat; 11 grams monounsaturated fat;
375 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber;
243 milligrams sodium (does not include salt to taste); 16 grams protein

You can use bagged baby spinach or stemmed and washed bunch spinach for
this simple omelet with Mediterranean flavors.

Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 252 Calories; 20g Fat (66.5%
calories from fat); 16g Protein; 7g Carbohydrate; 5g Dietary Fiber; 427mg
Cholesterol; 274mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable; 0 Non-Fat
Milk; 2 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Spicy Stir Fried Tofu With Kale and Red Pepper - 9g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Spicy Stir Fried Tofu With Kale and Red Pepper

Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 bunch curly kale -- (about 10 ounces), stemmed and washed
1 package firm tofu -- (14 ounce) sliced about 1/4 inch thick
1 tablespoon soy sauce
1 tablespoon Shao Hsing rice wine -- or dry sherry
1/4 cup vegetable stock
1 teaspoon cornstarch
1/4 teaspoon salt -- (more to taste)
1/4 teaspoon ground pepper -- preferably white pepper (1/4 to 1/2)
1/4 teaspoon sugar
1 tablespoon peanut oil -- or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 serrano pepper -- seeded and minced
1 red bell pepper -- cut in 2-inch julienne
2 teaspoons dark sesame oil

1. Bring a medium saucepan of lightly salted water to a boil, add the kale
and blanch 1 minute. Transfer to a bowl of cold water, drain and squeeze
out excess water. Chop coarsely and place in a bowl near your wok.

2. Cut the tofu into dominos and place them on paper towels. Place another
paper towel on top and prepare the remaining ingredients.

3. In a small bowl or measuring cup, combine the soy sauce, rice wine or
sherry, stock and cornstarch. Combine the salt, pepper and sugar in
another small bowl. Have all the ingredients within arm's length of your
wok.

4. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high
heat until a drop of water evaporates within a second or two when added to
the pan. Swirl in the canola or peanut oil by adding it to the sides of
the pan and swirling the pan, then add the tofu. Stir-fry 1 to 2 minutes,
until it begins to color. Add the garlic, ginger and chili and stir-fry
for no more than 10 seconds.

5. Add the red pepper and stir-fry for 1 minute. Add the kale, salt,
pepper and sugar and toss together. Add the soy sauce mixture and the
sesame oil. Stir-fry for another 30 seconds to a minute. Remove from the
heat and serve with grains or noodles.

Yield: 4 servings.

Advance preparation: This is a last-minute preparation, but the blanched
kale will keep for about 4 days in the refrigerator.

Nutritional information per serving: 194 calories (46% fat); 1 gram
saturated fat; 5 grams polyunsaturated fat; 4 grams monounsaturated fat; 0
milligrams cholesterol; 14 grams carbohydrates; 3 grams dietary fiber; 283
milligrams sodium (does not include salt to taste); 12 grams protein

Kale is a good choice of greens for a stir-fry because it retains its
texture.
On a recent Thursday at my neighborhood farmers' market, one farmer had
three different varieties of kale on offer – black kale (also known as
cavolo nero, dinosaur kale, dragon tongue, lacinato or Tuscan kale), curly
gray-green kale and red Russian kale, another ruffled variety that has red
veins and a purplish color. I bought all three and had a lot of fun
turning them into dinners over the next 6 days.

Kale is a member of the cruciferous family of vegetables (genus Brassica),
so named because their flowers have four petals in the shape of a cross. A
nutritional powerhouse that tastes wonderful when properly cooked, kale is
one of nature's best sources of vitamins A, C and K and a very good source
of copper, potassium, iron, manganese and phosphorus. The flavonoids and
sulfur-containing compounds called glucosinolates are believed to have
antioxidant properties, as are two other compounds that kale delivers,
zeaxanthin and lutein, both thought to play a role in protecting the eyes.

These greens are hearty, and they maintain about 50 percent of their
volume when you cook them, unlike spinach, which cooks down to a fraction
of its volume. The various types of kale also maintain a lot of texture,
which makes them perfect for stir-fries. Make sure to remove the ropy
stems and wash the leaves in at least two changes of water, as organic
kale can be very attractive to aphids. Aphids won't hurt you, but it might
take a few rinses to clean them off the leaves.

Cuisine:
"Asian"
Source:
"Recipes for Health, New York Times, Jan 30, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 117 Calories; 7g Fat (56.7%
calories from fat); 4g Protein; 9g Carbohydrate; 1g Dietary Fiber; trace
Cholesterol; 503mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 773 0 0 4734 0 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Southwestern Potato and Celery Omelet - 26g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Southwestern Potato and Celery Omelet

Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon extra virgin olive oil
1 stalk celery -- cut in small dice
1 small potato -- (1 1/2 ounces), cut in 1/4-inch dice
Salt and freshly ground pepper
1 serrano pepper -- minced (seeded if desired)
2 eggs
1 tablespoon low-fat milk
1 tablespoon finely chopped chives
1 tablespoon finely chopped cilantro
1/2 ounce grated Monterey Jack -- (1 tablespoon)

1. Heat 2 teaspoons of the oil over medium-high heat in an 8-inch omelet
pan and add the celery. Cook 1 minute, until it begins to soften, and add
the potatoes. Add salt and pepper to taste and cook, stirring often, until
potatoes are lightly browned and just about tender, about 6 minutes. Stir
in the chili and continue to cook, stirring, until the potato is tender,
another 2 or 3 minutes. Transfer to a bowl.

2. Break the eggs into another bowl and beat with a fork or a whisk until
they are frothy. Whisk in the milk, chives, cilantro, and salt and pepper
to taste.

3. Return the omelet pan to medium-high heat. Add the remaining teaspoon
of olive oil. Hold your hand an inch or two above the pan, and when it
feels hot, pour the eggs into the middle of the pan, scraping every last
bit into the pan with a rubber spatula. Swirl the pan to distribute the
eggs evenly over the surface. Shake the pan gently, tilting it slightly
with one hand while lifting up the edges of the omelet with the spatula in
your other hand, to let the eggs run underneath during the first few
minutes of cooking.

4. As soon as the eggs are set on the bottom, sprinkle the potato mixture
down the middle of the "pancake" and top with the Monterey Jack, then jerk
the pan quickly away from you then back toward you so that the omelet
folds over on itself. If you don't like your omelet runny in the middle (I
do), jerk the pan again so that the omelet folds over once more. Cook for
a minute or two longer. Tilt the pan and roll the omelet out onto a plate.

Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you then back toward you, but lift your hand slightly as you begin to jerk
the pan back toward you. The omelet will flip over onto the other side,
like a pancake. Place the filling in the middle. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.

Yield: 1 serving.

Advance preparation: You can cook the celery and potato mixture several
hours before you make the omelet.

Nutritional information per serving: 361 calories (20% fat); 8 grams
saturated fat; 3 grams polyunsaturated fat; 14 grams monounsaturated fat;
385 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber;
280 milligrams sodium (does not include salt to taste); 17 grams protein

Jan 17, 2012

This spicy omelet is much lighter than traditional cheese-packed
Southwestern omelets. You don't need much oil to pan-fry this small amount
of finely diced potato, and a little cheese goes a long way.

Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 434 Calories; 28g Fat (58.5%
calories from fat); 20g Protein; 26g Carbohydrate; 3g Dietary Fiber; 438mg
Cholesterol; 267mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat;
1/2 Vegetable; 0 Non-Fat Milk; 4 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Rosemary-Creamed Corn from Tomas Restaurant - 16g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Rosemary-Creamed Corn from Tomas Restaurant

Recipe By :Chef Tomas, Tomas Restaruant
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ears fresh corn
1/4 cup salted butter -- (1/2 stick)
2 tablespoons extra-virgin olive oil
1/2 onion -- diced
1 teaspoon minced garlic
1 tablespoon chopped fresh rosemary
1 cup heavy cream
Salt and pepper

Cut the corn kernels off the cob. Set aside.
In a saucepan over medium heat, add butter and olive oil. Add the onion,
garlic and rosemary and saute for 5 minutes, or until softened. Add corn
and cook for 5 minutes, stirring occasionally. Add cream and simmer for 5
minutes, stirring occasionally. Season with salt and pepper.

Serves: 6-8
Prep time: 30 minutes
Total time: 30 minutes

Per serving, based on 6: 326 calories (percent of calories from fat, 73),
4 grams protein, 19 grams carbohydrates, 3 grams fiber, 28 grams fat (15
grams saturated), 75 milligrams cholesterol, 129 milligrams sodium.

Per serving, based on 8: 246 calories (percent of calories from fat, 73),
3 grams protein, 15 grams carbohydrates, 2 grams fiber, 21 grams fat (11
grams saturated), 56 milligrams cholesterol, 97 milligrams sodium.

Chef/owner Tomas Lee [Tomas Restaurant] sautes onions, garlic and fresh
rosemary with corn and then enhances its flavor with heavy cream. We
scaled the cream and butter back for health purposes, but you can add more
to suit your tastes.

Source:
"Atlanta Journal Constitution"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 280 Calories; 24g Fat (73.1%
calories from fat); 3g Protein; 16g Carbohydrate; 2g Dietary Fiber; 64mg
Cholesterol; 92mg Sodium. Exchanges: 1 Grain(Starch); 0 Vegetable; 0
Non-Fat Milk; 4 1/2 Fat.

Nutr. Assoc. : 0 222 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mushroom and Herb Omelet - 5g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Mushroom and Herb Omelet

Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon extra virgin olive oil
2 ounces cremini mushrooms -- or white mushrooms, trimmed and sliced
1/2 teaspoon fresh thyme leaves -- coarsely chopped
1 large garlic cloves -- or 2 small garlic cloves
Salt and freshly ground pepper
2 eggs
1 tablespoon low-fat milk
2 teaspoons chopped fresh parsley
1 teaspoon chopped fresh chives
1 teaspoon freshly grated Parmesan -- or 2 teaspoons grated Gruyère

1. Heat 1 teaspoon of the olive oil over medium-high heat in an 8-inch
omelet pan (if making more than one omelet, use a larger pan for the
larger amount of mushrooms). When the oil is hot, add the mushrooms and
cook, stirring often, until they sear and begin to soften and sweat, about
3 minutes. Add the thyme, half the garlic, and salt and pepper to taste,
and continue to cook for another couple of minutes, until the mushrooms
are tender and juicy but have not released too much liquid into the pan.
Transfer to a bowl.

2. Break the eggs into a bowl and beat with a fork or a whisk until they
are frothy. Whisk in the milk, salt, pepper, parsley, chives and the
remaining garlic.

3. Heat the 8-inch nonstick omelet pan again over medium-high heat. Add 2
teaspoons olive oil. Hold your hand an inch or two above the pan, and when
it feels hot, pour the eggs into the middle of the pan, scraping every
last bit into the pan with a rubber spatula. Swirl the pan to distribute
the eggs evenly over the surface. Shake the pan gently, tilting it
slightly with one hand while lifting up the edges of the omelet with the
spatula in your other hand, to let the eggs run underneath during the
first few minutes of cooking.

4. As soon as the eggs are set on the bottom, sprinkle the mushrooms and
Parmesan or Gruyère down the middle of the egg "pancake," then jerk the
pan quickly away from you then back toward you so that the omelet folds
over onto itself. If you don't like your omelet runny in the middle (I
do), jerk the pan again so that the omelet folds over once more. Cook for
a minute or two longer. Tilt the pan and roll the omelet out onto a plate,
and serve.

Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you then back toward you, but lift your hand slightly as you begin to jerk
the pan back toward you. The omelet will flip over onto the other side,
like a pancake. Place the filling in the middle. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.

Yield: 1 serving.

Advance preparation: The cooked mushrooms will keep for 4 or 5 days in the
refrigerator.

Nutritional information per serving: 295 calories; 5 grams saturated fat;
3 grams polyunsaturated fat; 14 grams monounsaturated fat; 374 milligrams
cholesterol; 5 grams carbohydrates; 1 gram dietary fiber; 179 milligrams
sodium (does not include salt to taste); 16 grams protein.

Mushroom omelets are my favorite type of omelet. You can get fancy with
them and use wild mushrooms, but it's much more economical and equally
satisfying to make them with cultivated creminis or white button
mushrooms.

Jan 17, 2012

Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 302 Calories; 24g Fat (72.8%
calories from fat); 15g Protein; 5g Carbohydrate; 1g Dietary Fiber; 426mg
Cholesterol; 183mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 3 1/2 Fat.

Nutr. Assoc. : 0 4204 0 0 0 0 0 0 0 3562

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[Healthy_Recipes_For_Diabetic_Friends] Lindas Creamed Spinach - 6g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Lindas Creamed Spinach

Recipe By :Linda Solomon
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 small onion -- minced
1 clove garlic
1 1/2 tablespoons margarine
1/2 cup soy milk
1 tablespoon potato starch
1/2 teaspoon salt
1/8 teaspoon pepper
1 pound frozen chopped spinach -- thawed and drained
Sliced almonds -- optional

In medium saucepan, saute onion and garlic in margarine until onion is
tender. Remove garlic. In small bowl, mix soy milk with potato starch.
Stir in salt and pepper. Over low heat, gradually add milk mixture to
onions, stirring constantly as sauce thickens. Stir in drained spinach,
heat through, garnish with almonds if desired, and serve immediately.

Serves: 6
Prep time: 10 minutes
Total time: 25 minutes

Per serving: 55 calories (percent of calories from fat, 52), 3 grams
protein, 4 grams carbohydrates, 3 grams fiber, 3 grams fat (1 gram
saturated), no cholesterol, 270 milligrams sodium.

Here is a side dish for a simple midweek Passover feast to satisfy kids
and grown-ups alike.

I am not a fan of creamed vegetables. But I found a version of this recipe
in an old synagogue cookbook and decided a little creaminess during a
holiday minus soft bread is a good thing. If your Passover dietary
restrictions prohibit soy, simply saute the spinach with the onion and
garlic for an easy side dish. Garnish with almonds, if desired.

Linda Soloman

Source:
"Atlanta Journal-Constitution"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 60 Calories; 3g Fat (47.4% calories
from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol;
270mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Lebanese White Sauce - Salsa Bayda - 6g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Lebanese White Sauce - Salsa Bayda

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons butter -- or margarine
2 tablespoons flour
1/2 teaspoon salt
1 dash pepper
1 cup milk

Melt the butter over low heat. Stir in all the ingredients except the
milk.

Cook the sauce until bubbles form on its surface.

Remove from the heat and stir in the milk.

Return the sauce to the heat and cook until thick (2 minutes)

Makes 1 cup

ChupaNote: This is the base sauce, the addtion of garlic, onions, and
herbs/spices will change the nature and use of the sauce.

Cuisine:
"MidEastern"
Source:
"assouk dot com"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 103 Calories; 8g Fat (67.8%
calories from fat); 2g Protein; 6g Carbohydrate; trace Dietary Fiber; 24mg
Cholesterol; 355mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 1
1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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