Friday, August 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] Skillet Chicken Souvlaki - 39g Carbs, 4.7g Fiber


Skillet Chicken Souvlaki - 39g Carbs, 4.7g Fiber

From: Jackie Mills, Cooking Light - AUGUST 2009
Prepare a family-friendly Mediterranean-style dish that's sure to
please even the pickiest eater. The quick-cooking chicken and simple
homemade yogurt sauce make this a perfect dish for a busy weeknight.
Serve with a simple side salad.

Total: 20 Min
Total: 20 Min
Servings: 4
Serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and
about 1/4 cup tomatoes

1 Tbsp olive oil, divided
1 lb skinless, boneless chicken breast, thinly sliced
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 cups vertically sliced onion (about 1 medium)
1 cup thinly sliced green bell pepper (about 1)
2 tsp bottled minced garlic
1/2 tsp dried oregano
1/2 cup grated English cucumber
1/4 cup 2% Greek-style yogurt (such as Fage)
1/4 cup reduced-fat sour cream
1 Tbsp chopped fresh flat-leaf parsley
1/2 tsp grated lemon rind
1 tsp fresh lemon juice
1/8 tsp salt
4 (6-inch) whole-wheat soft pitas, cut in half
2 plum tomatoes, thinly sliced

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high
heat. Sprinkle chicken with 1/2 teaspoon salt and black pepper. Add
chicken to pan; saute 5 minutes or until done. Remove from pan.

2. Add 1 teaspoon oil to pan. Add onion and bell pepper; saute 3 minutes. Add chicken, garlic, and oregano; cook 30 seconds.

3. Combine cucumber and next 6 ingredients (through 1/8 teaspoon salt). Serve chicken mixture with yogurt sauce, warmed pita, and tomato slices.

Combine 5 cups torn romaine lettuce, 1/3 cup sliced red onion, and
3 sliced pepperoncini peppers. Combine 2 tablespoons red wine vinegar, 2 tablespoons olive oil, and 1/4 teaspoon salt; toss with salad. Top with 1/4 cup crumbled feta cheese and 3 tablespoons halved kalamata olives.

Servings: 4
Serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and
about 1/4 cup tomatoes
Nutrition per Serving:
361 Calories, 7.4g Fat, 2.3g Saturated fat, 3.3g Monounsaturated fat,
0.8g Polyunsaturated fat, 35.1g Protein, 39g Carbs, 4.7g Fiber,
72mg Cholesterol, 3.1mg Iron, 589mg Sodium, 105mg Calcium

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[Healthy_Recipes_For_Diabetic_Friends] Beef & Potato Salad with Smoky Chipotle - 15g Carbs, 4g Fiber, 0g Added Sugar


Beef & Potato Salad with Smoky Chipotle - 15g Carbs, 4g Fiber, 0g Added Sugar

From: EatingWell - March/April 2010

In central Mexico, this salad is a standard—served as an appetizer, main
dish or taco filling. Serve it with lime wedges, warm tortillas or
tortilla chips. (Recipe from Fiesta at Rick's by Rick Bayless; W.W. Norton
and Company, July 2010.)

Nutrition Profile - -
Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Diabetes appropriate
| Gluten free

Active Time: 25 minutes
Total Time: 1 hour 25 minutes
Servings: 6
Serving Size: about 3/4 cup each

12 oz stew beef (preferably from the chuck), cut into 1-inch cubes
2 cloves garlic, chopped
1 tsp salt
3 medium boiling potatoes, peeled and cut into roughly 1/2-inch pieces
3 Tbsp cider vinegar
1 small red onion, cut into 1/4-inch pieces
3 Tbsp extra-virgin olive oil
2-3 Tbsp finely chopped canned chipotle chile in adobo sauce (see Note)
1 ripe medium avocado, cut into 1/4-inch pieces

Bring 1 quart water to a boil in a medium saucepan. Add beef, garlic and
salt. When the water returns to a boil, reduce the heat to medium-low.
Skim off the foam that rises during the first few minutes of simmering.
Partially cover and simmer until the meat is fall-apart tender, about
1 hour. Remove the meat to a plate with a slotted spoon; let cool.

Add potatoes to the meat broth (if there isn't enough to cover them, add
water) and simmer over medium heat until tender, 13 to 15 minutes. Scoop
the potatoes into a medium bowl with a slotted spoon. Sprinkle with

Coarsely shred the beef and stir it into the potatoes, along with onion,
oil and chipotle to taste. Let cool to room temperature. Stir in avocado
just before serving.

Tips & Notes - -
Make Ahead Tip:
Cover and refrigerate the salad for up to 2 days. Stir in the avocado
just before serving.

Ingredient Note:
Chipotle chiles in adobo sauce are smoked jalapenos packed in a
spicy, flavorful sauce. Look for the small cans with the Mexican
foods in large supermarkets. Once opened, they'll keep at least
2 weeks in the refrigerator or 6 months in the freezer.

Servings: 6
Serving Size: about 3/4 cup each
Nutrition per Serving:
245 Calories, 15g Fat, 3g Sat, 10g Mono, 24mg Cholesterol, 13g Protein,
15g Carbs, 4g Fiber, 0g Added Sugars, 429mg Sodium, 458mg Potassium

Nutrition Bonus: Zinc (21% daily value)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 1/2 lean meat, 2 fat

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[Healthy_Recipes_For_Diabetic_Friends] Easy Whole Wheat Flatbread - 15.9g Carbs, 2.9g Fiber, 1g Sugar


Easy Whole Wheat Flatbread - 15.9g Carbs, 2.9g Fiber, 1g Sugar

From: user CHEF_MEG

Chewy, homemade flatbread makes any meal seem special. Use in
place of pitas, bread, or crackers!
Prep: 35 min
Cook: 4 min
Servings: 6

Tips - -
No need for special mixing equipment. Your hands will work just fine.
Slowly incorporate the yogurt. If you herbs are full of moisture you
may only need 1/2 cup yogurt. The dough should just pull together and
release from your hands.

1 cup whole wheat flour PLUS 1 Tbsp for dusting the cutting board
1 1/2 tsp baking powder
1/4 tsp salt
2 Tbsp chopped fresh parsley
3/4 cup fat-free Greek yogurt

Combine the flour, baking powder, salt, and parsley in a medium mixing
bowl. Add 1/4 cup yogurt at a time, mixing until the dough is smooth.

Wrap the dough in plastic and let rest for 30 minutes to an hour.
Divide the dough into six equal portions.

Heat a large nonstick skillet or a griddle over medium-high heat.

Using a rolling pin, flatten each dough ball until it's about 6 inches
in diameter. (Dust the dough and your work surface with flour as needed.)

Transfer the dough to the griddle one piece at a time, then cook for one
to two minutes per side, flipping to the second side when you start to
see the dough rise. Repeat with the remaining dough balls.

Serve immediately or let cool, wrap in two layers of plastic and freeze
for up to three months.

Makes: 6 flatbreads
Servings: 6
Serving Size: 1 flatbread per person using 2 oz of dough.
Nutrition per Serving:
84.5 Calories, 0.7g Total Fat, 0g Saturated Fat, 0g Polyunsaturated Fat,
0g Monounsaturated Fat, 0mg Cholesterol, 107.6mg Sodium, 45.4mg Potassium,
15.9g Total Carbs, 2.9g Dietary Fiber, 1g Sugars, 5.4g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Chef Meg's Oven Roasted Tomatoes - 2g Carbs, 0.4g Fiber, 0g Sugar


Chef Meg's Oven Roasted Tomatoes - 2g Carbs, 0.4g Fiber, 0g Sugar

From: user CHEF_MEG

This is a great basic to always have on hand! Instead of spending
money on expensive, oil-packed sun-dried tomatoes, make your own.
Prep: 5 min
Cook: 90 min
Servings: 12

Tips - -
Make large batches when tomatoes are in season, then freeze them for
use during winter. Serve them in a sauce over whole wheat pasta, on
a sandwich or in a green salad.

3 lb plum (Roma) tomatoes
2 Tbsp extra virgin olive oil
3 cloves garlic, minced
1 tsp basil, dried
2 tsp Chef Meg's Italian Seasoning
1/2 tsp black pepper, cracked

Preheat oven to 275 degrees.

Remove the top and bottom of the tomatoes. Slice to remove the seed
area. Discard the inner flesh and seeds. Cut the slices into 2 inch
strips. Combine all remaining ingredients and toss with the tomatoes.
Roast for 1 1/2 hours on a roasting rack. Remove from oven and allow
to cool. (If not using a convection oven, the tomatoes will take about
2 hours.)

Servings: 12
Serving Size: 1/4 cup
Nutrition per Serving:
28.9 Calories, 2.4g Total Fat, 0.3g Saturated Fat, 0.2g Polyunsaturated Fat,
1.7g Monounsaturated Fat, 0mg Cholesterol, 3.4mg Sodium, 84.7mg Potassium,
2g Total Carbs, 0.4g Dietary Fiber, 0g Sugars, 0.4g Protein

Chef Meg's Italian Herb Seasoning - 0.7g Carbs, 0.5g Fiber


Forget buying packets of seasonings. They're expensive and often
full of salt. Save sodium and money by making this easy herb blend.
Use it in sauces, soups, stews, on meats... anywhere you want to
add Italian flavor without fat or sodium!
Prep: 3 min
Servings: 4

1 Tbsp Mediterranean oregano, dried
1 Tbsp basil, dried
1 Tbsp sage, dried
1 tsp rosemary, dried
1 tsp red pepper flakes

Combine spices in a mixing bowl. Store in an airtight container
away from direct sunlight for up to six months. Before using, crush
herbs between your fingers to release more flavor.

Makes: about 1/4 cup
Servings: 4
Nutrition per Serving:
3.9 Calories, 0.1g Total Fat, 0mg Cholesterol, 0.1 mg Sodium,
0.7g Total Carbs, 0.5g Dietary Fiber, 0.1g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Zucchini-Tomato Gratin - 12g Carbs, 3g Fiber, 6g Sugar


Zucchini-Tomato Gratin - 12g Carbs, 3g Fiber, 6g Sugar

From: - July 2009

For a light entree on a summer night, this dish is just the ticket.
Salting and draining the zucchini and tomatoes before baking prevents
them from releasing excess moisture as they bake, so the gratin stays
firm, not soggy.
Serves: 4

1 1/2 lb tomatoes, cut into 1/4-inch-thick slices
2 medium zucchini (1 lb), cut into 1/8-inch-thick diagonal slices
1 Tbsp PLUS 1 tsp olive oil, divided
4 garlic cloves, thinly sliced
2 Tbsp roughly chopped kalamata olives
1/4 cup thinly sliced basil leaves
3/4 cup grated Parmesan cheese (1 1/2 oz), divided

1. Drape tomato slices over colander, sprinkle with salt, and let
drain 45 minutes.

2. Spread zucchini on baking sheet, and sprinkle with salt. Let
stand 30 minutes to sweat out excess moisture. Rinse well, and
pat dry.

3. Preheat oven to 375°F. Heat 1 tsp. oil in nonstick skillet over
medium-high heat. Sauté zucchini 3 to 4 minutes, or until golden.
Transfer to plate. Do this in 2 batches if necessary, adding more
oil between batches.

4. Layer half of zucchini slices in 8-inch-square baking pan. Top
with half of tomatoes. Sprinkle with half of garlic, 1 Tbsp olives,
half of basil, and ı/4 cup Parmesan cheese; season with freshly
ground black pepper. Repeat with remaining zucchini, tomatoes,
garlic, olives, and basil. Drizzle top with 1 Tbs. oil, and sprinkle
with remaining 1/2 cup cheese. Cover with foil, and bake 10 minutes.
Remove foil, and bake 20 minutes more, or until cheese is melted and
gratin is bubbling. Let stand 5 minutes before serving.

Serves: 4
Serving Size: 3/4 cup
nutritional information
165 Calories, 10g Total Fat, 3g Saturated Fat, 13mg Cholesterol,
9g Protein, 3003mg Sodium, 12g Carbs, 3g Fiber, 6g Sugar

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[Healthy_Recipes_For_Diabetic_Friends] Seasoned Salmon With Lemon Caper Sauce - 5g Carbs, 0.1g Fiber


Seasoned Salmon With Lemon Caper Sauce - 5g Carbs, 0.1g Fiber

From: WebMD

When I want to fix salmon fast, this is one of the recipes I tend to
grab. It takes five minutes to put together and 10 minutes to broil
the salmon! And it tastes terrific -- can't get much better than that.

1 lb salmon fillet
Canola cooking spray
1/8 tsp salt
1/8 - 1/4 tsp freshly ground pepper, (depending on preference)
1/4 - 1/2 tsp garlic powder, (depending on preference)
1/2 tsp dill weed
1/2 cup fat-free or light sour cream
1 Tbsp capers, drained
2 tsp lemon juice
1/2 tsp lemon zest or peel, finely chopped (optional)

Preheat broiler. Line a 9-inch round pan or dish with foil. Coat the
foil with canola cooking spray.

Rinse and dry salmon fillet well. Place the salmon skin-side down
in the prepared pan.

Coat the top of the salmon fillet (flesh side) with canola cooking

Sprinkle salt and pepper evenly over the top of salmon. Then sprinkle
garlic powder and dill weed evenly over the top of salmon. Place under
broiler (about 6 inches from the heat) for five minutes. Flip salmon
over (skin-side up now) and broil five minutes longer. Check the
thickest part of the salmon to test if it is done.

Peel off the skin (it comes off easily) and throw away. Serve the
salmon seasoned-side up (spoon any juices and seasoning in the bottom
of the pan over the top of the salmon).

While the salmon is broiling, add sour cream, capers and lemon juice
(lemon zest if desired) in small food processor and pulse about five
seconds to blend well. If you don't have a food processor finely chop
the capers and blend the capers, lemon juice and sour cream together
well in a small serving bowl.

Servings: 4
Nutrition per Serving:
191 Calories, 36% Calories from Fat, 7.5g Fat, 1.4g Saturated Fat,
65mg Cholesterol, 24g Protein, 206mg Sodium, 5g Carbs, 0.1g Dietary Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Fish in Foil Packets - 21.3g Carbs, 6.9g Fiber


Mediterranean Fish in Foil Packets - 21.3g Carbs, 6.9g Fiber

By: The Gluten Free Goddess VIA WebMD Recipe from

This easy version of a Mediterranean favorite is served with spinach,
tomatoes, onions, and garlic.

4 serving size fish fillets, rinsed and patted dry (about 1 1/2 lb)
1 squeeze of fresh lemon juice
Sea salt and fresh pepper
8 cloves of garlic, roughly chopped
2 red or sweet yellow onions, cut into pieces
4 cups baby spinach leaves or chopped spinach
8 plum or Italian tomatoes, roughly chopped
4 Tbsp balsamic vinegar
2 Tbsp chopped fresh basil
2 Tbsp chopped fresh parsley or cilantro
1 sprinkle of red pepper flakes, to taste
Extra virgin olive oil, as needed

Fire up the grill to medium high heat.

If you are cooking indoors, preheat the oven to 375 F.

Tear off a large sheet of aluminum foil and place it on a large platter
or tray.

Lay the fish fillets in the center, in a single layer. Squeeze a little
lemon juice over the fillets. Season with sea salt and fresh pepper.

In a large mixing bowl, combine the garlic, onion, baby spinach and
tomatoes. Add the balsamic vinegar, fresh chopped herbs, red pepper
flakes and toss to mix. Drizzle with enough extra virgin olive oil
to moisten it all. Season the mixture with a little sea salt and
pepper. Toss to coat.

Tear off a second sheet of foil the same size as the bottom sheet.

Turn up all the edges of the bottom sheet a bit to catch any liquid
that runs to the edge.

Spoon the spinach-tomato mixture on top of the fish. Drizzle on any
remaining olive oil left in the bowl.

Lay the second piece of foil on top of the fish and veggies and crimp
the foil closed all around the edges to make a large packet.

Carry the packet with the platter or tray to the grill and carefully
transfer the packet to the preheated grill. Cover the grill and cook
until the fish is done- about 20 minutes or so- depending on the
thickness of the fillet, and how hot your fire is. The fish should
flake easily with a fork, and appear opaque.

Tip - -
Karina's Note for Gluten-Free Folks:
This is a safe way for those with celiac disease or food allergies
to eat at pot luck barbecues and picnics. Bring your own packets!
Make single individual packets for each person to make it easy to
share the grill with no danger of cross contamination.

Servings: 4
Nutrition per Serving:
429 Calories, 22.5g Fat, 3.9g Saturated Fat, 35mg Cholesterol,
284mg Sodium, 36.2g Protein, 21.3g Carbs, 6.9g Dietary Fiber

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Thursday, August 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] Hungry Chick Chunky Chicken Soup - 15g Carbs, 4.25g Fiber, 5g Sugar


Hungry Chick Chunky Chicken Soup - 15g Carbs, 4.25g Fiber, 5g Sugar


Sometimes you just need some chicken soup. This veggie-loaded
crock-pot recipe has everything you need!

1 1/2 lb. raw boneless skinless chicken breasts, halved
1/2 tsp salt
1/8 tsp black pepper
2 (14.5 oz cans) (about 3 1/2 cups) fat-free chicken broth
1 (15 oz can) cannellini (white kidney) beans, drained and rinsed
1 (14.5 oz can) stewed tomatoes (not drained)
2 cups bagged coleslaw mix
2 carrots, chopped
1 small onion, finely diced
1 cup frozen peas
1/2 tsp fresh thyme
1 bay leaf

Evenly season chicken with 1/4 tsp. salt and the pepper. Place all
ingredients in the crock pot and stir.

Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours,
until chicken is fully cooked.

Remove and discard the bay leaf.

Remove the chicken and place in a bowl. Shred each piece using two
forks -- one to hold the chicken in place and the other to scrape
across the meat and shred it. Return the shredded chicken to the
crock pot and stir into the soup.

Season with remaining 1/4 tsp. salt. Serve up and enjoy!

Servings: 10
Serving Size: 1 cup
Nutrition per Serving:
150 Calories, 1g Fat, 570mg Sodium, 15g Carbs, 4.25g Fiber, 5g Sugars,
20.5g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Laotian Eggplant with Tomatoes, Onion, and Mint - 16.2g Carbs, 5.3g Fiber Note


Laotian Eggplant with Tomatoes, Onion, and Mint - 16.2g Carbs, 5.3g Fiber 6.1g Sugar

Note: Nutrition difference with and without the sugar given!

From: - July 2009

Fresh mint adds a cool, light touch to this hearty eggplant stir-fry.
30 minutes or fewer
Serves: 6

1 Tbsp vegetable oil
1 lb Japanese eggplant, trimmed and diced (3 cups)
1 medium red onion, thinly sliced (1 1/2 cups)
4 medium tomatoes, chopped (2 cups)
3 Tbsp dark brown sugar
2 Tbsp low-sodium soy sauce
2 tsp lime juice
1 1/2 tsp chile-garlic sauce, such as Huy Fong
3 cups bean sprouts
1 (8 oz can) sliced bamboo shoots, rinsed and drained
1/2 cup chopped fresh mint

Heat oil in wok or large skillet over high heat. Add eggplant and
onion; stir-fry 10 minutes. Stir in tomatoes, brown sugar, soy sauce,
lime juice, and chile-garlic sauce. Cook 3 minutes more. Add bean
sprouts and bamboo shoots; stir-fry 2 minutes. Garnish with mint.

Servings: 6
Serving Size: 1 1/3-cup
Nutrition per Serving:
109 Calories, 3g Total Fat, <1g Saturated Fat, 0mg Cholesterol,
4g Protein, 211mg Sodium, 20g Carbs, 5g Fiber, 14g Sugar

Nutrition From:
Omitting the "3 Tbsp dark brown sugar"
Servings: 6
Serving Size 323 g (323 g = 11.39 oz // 11.39 oz = 1.42 cups)
Nutrition per Serving:
103 Calories, 29 Calories from Fat, 3.2g Total Fat, 0.6g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 55mg Sodium, 16.2g Total Carbs,
5.3g Dietary Fiber 6.1g Sugars, 6.8g Protein
Vitamin A 22% - Vitamin C 88% - Calcium 6% - Iron 13%
Nutrition Grade: A

Good points:
No cholesterol
Low in sodium
Very high in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in niacin
Very high in potassium
High in riboflavin
Very high in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C

Bad points:
High in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Cilantro-Lime Flank Steak Salad - 41g Carbs, 3.8g Fiber, 1.7g Sugar


Cilantro-Lime Flank Steak Salad - 41g Carbs, 3.8g Fiber, 1.7g Sugar

From: user CHEF_MEG

Topped with lean, juicy flank steak, this salad is a delightful late
summer supper. Marinate the steak in the morning and dinner will be
ready in a flash at night.
Prepare: 120 min
Cook: 15 min
Servings: 4

Tips --
When slicing the meat make sure you cut against against the grain
of the meat. Slicing with the grain will make every bite a tough chew.
Israeli couscous is larger than regular couscous; look for it in the
whole grains section of the supermarket or trade it for pearled barley.

--> Dressing and marinade
Zest and juice of 3 limes
2 tsp olive oil
1/4 cup chopped cilantro
Pinch cracked black pepper
1 tsp soy sauce
2 cloves garlic, chopped
2 Tbsp balsamic vinegar

--> Steak
16 oz flank steak, visible fat trimmed

--> Salad
1 cup whole-wheat Israeli style couscous
1 medium red onion, chopped, (about 1 cup)
16 cherry tomatoes, halved (about 1/2 pint)
1/2 large cucumber chopped (about 2 cups)
4 cups arugula

Prep Work - -
Pierce the steak several times with a fork.

Combine 1/4 cup lime juice, cilantro, olive oil, and black pepper in
a small bowl.

Pour half the mixture into another small bowl. Add the lime zest, soy
sauce, and garlic to one bowl to create the steak marinade, and add
the balsamic to the the other to make the dressing.

Pour the marinade into a heavy-duty zip-top bag and add the steak.
Remove any excess air and seal the bag, making sure the meat is
thoroughly coated with the marinade. Refrigerate for 2 hours or up
to overnight.

Cover the dressing and refrigerate until you're ready to eat.

At mealtime - -
Prepare the couscous according to package directions.

Pour the dressing into a large mixing bowl, then add the onion,
tomatoes, cucumber, and arugula and toss well. Add the prepared
couscous to the bowl and stir to combine. Refrigerate until ready
to serve. (Note: This can all be done ahead of time.)

Preheat the grill to 500 degrees Fahrenheit. Remove the meat from
the refrigerator; allow to sit at room temperature for 10-15 minutes
while the grill heats up.

Place the steak on the grill and cook for 7 minutes per side for

Let the meat rest on a cutting board for 3 minutes so the juices
can redistribute, then slice into thin strips against the grain.

Place two cups prepared salad onto each serving plate and top with
3 ounces cooked beef.

Servings: 4
Serving Size: 2 cups salad and 3 oz beef per person.
Nutrition per Serving:
361.4 Calories, 10g Total Fat, 3.3g Saturated Fat, 0.7g Polyunsaturated Fat, 4.5g Monounsaturated Fat, 46.1mg Cholesterol, 84.4mg Sodium, 757.6mg Potassium, 41g Total Carbs, 3.8g Dietary Fiber, 1.7g Sugars, 25.3g Protein

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Wednesday, August 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Raw Pad Thai - 10.2g Carbs, 2.8g Fiber, 2.6g Sugar


Raw Pad Thai - 10.2g Carbs, 2.8g Fiber, 2.6g Sugar

From: - Recipe by Julie Daniluk
Published July 2012, Prevention

Meals That Heal Inflammation - -
Fight inflammation and eliminate pain with these simple superfood
"Seven to ten [vegetable servings] the zone where we really heal ourselves," Daniluk says, on her no-noodle Pad Thai.
Servings: 4

1 medium zucchini
1 large carrot
1 green onion, chopped
1/2 cup shredded purple cabbage
1/2 cup cauliflower florets
1/2 cup mung bean sprouts or radish sprouts (spicy)

--> Sauce
2 Tbsp tahini
2 Tbsp almond butter
1 Tbsp lime or lemon juice
2 Tbsp tamari (wheat-free)
1 Tbsp raw honey
1/4 tsp garlic, minced
1/2 tsp ginger root, grated

1. Use a mandoline or vegetable peeler to create noodles from the
carrots and zucchini. Place them in a large mixing bowl and top
with the vegetables.

2. Whisk sauce ingredients in a bowl. The sauce will be thick, but
will thin out after it's mixed with the vegetables.

3. Pour the sauce over the noodles and vegetables, and toss. This
dish tastes even better the next day once the flavors have had a
chance to blend.

Nutrition From:
Servings: 4
Serving Size: 144 g (144 g = 5.07 oz // 5.07 oz = 0.63 cups)
Nutrition per Serving:
130 Calories, 81 Calories from Fat, 9.1g Total Fat 1.1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 334mg Sodium, 10.2g Total Carbs,
2.8g Dietary Fiber, 2.6g Sugars, 5.1g Protein
Vitamin A 63% - Vitamin C 49% - Calcium 8% - Iron 10%
Nutrition Grade: A

Good points:
No cholesterol
High in manganese
High in magnesium
High in phosphorus
High in thiamin
Very high in vitamin A
Very high in vitamin C

Bad points:
High in sodium

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[Healthy_Recipes_For_Diabetic_Friends] Gazpacho with Avocado - 14.4g Carbs, 5.1g Fiber, 6.6g Sugar


Gazpacho with Avocado - 14.4g Carbs, 5.1g Fiber, 6.6g Sugar

Serves: 6

2 cups large chopped unpeeled Persian cucumbers, about 3-4
1/2 small red onion, cut into chunks*
4 large (about 2 1/2 – 2 3/4 lb) ripe tomatoes, cored and cut in half crosswise to remove the seeds, cut into chunks
3 medium garlic cloves, peeled
2 tsp sea salt
Freshly ground black pepper to taste
2 Tbsp Sherry vinegar
1/4 cup unrefined, cold pressed extra-virgin olive oil
1 avocado, cubed

Place the cucumber in a food processor fitted with the metal blade and pulse until coarsely chopped. Transfer the cucumber to a large bowl. Repeat the process with the red onion and transfer to the bowl with the cucumber.

Take half of the tomato and pulse in the food processor until chunky and add to the bowl.

Smash the garlic cloves and place in the food processor with the remaining tomato pieces, salt and pepper, vinegar and oil. Process until smooth.

Transfer mixture to the bowl with the cucumber and onion and stir to combine. Cover and refrigerate until cold.

Before serving, garnish with avocado. Can be made several days ahead.

Notes: You can add finely diced radish for pepperiness; hot sauce or jalapeno for heat, croutons for crunch, or a dollop of sour cream. You can also use yellow heirloom tomatoes for a yellow gazpacho.
*onion can be soaked in ice water for 15 minutes to take the edge off the raw flavor.

Servings: 6
Serving Size: 302 g (302 g = 10.65 oz // 10.65 oz = 1.33 cups)
Nutrition per Serving:
178 Calories, 124 Calories from Fat, 13.8g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 639mg Sodium, 14.4g Total Carbs, 5.1g Dietary Fiber, 6.6g Sugars, 3.1g Protein
Vitamin A 36% - Vitamin C 54% - Calcium 4% - Iron 5%

Nutrition Grade: A-

Good points: No cholesterol - High in dietary fiber - High in potassium - Very high in vitamin A - Very high in vitamin C

Bad points: High in sodium

Recent Activity:


[Healthy_Recipes_For_Diabetic_Friends] Grilled Salmon with Tomatoes and Basil - 3g Carbs, 1g Fiber, 0g Added Sugar


Grilled Salmon with Tomatoes and Basil - 3g Carbs, 1g Fiber, 0g Added Sugar

From: EatingWell - July/August 2010

This recipe is so beautiful and yet so simple to prepare—it's perfect
for entertaining. You just spread a side of salmon with minced garlic,
sprinkle with fresh basil, then layer sliced tomatoes on top. Put it
on the grill for 10 minutes and you're done!

Nutrition Profile - -
Diabetes appropriate | Healthy weight | Heart healthy | High potassium
| Low calorie | Low carbohydrate | Low saturated fat | Low sodium |
Gluten free

Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4

2 cloves garlic, minced
1 tsp kosher salt, divided
1 Tbsp extra-virgin olive oil
1 whole wild salmon fillet (also called a "side of salmon," about
1 1/2 pounds; see Tips)
1/3 cup PLUS 1/4 cup thinly sliced fresh basil, divided
2 medium tomatoes, thinly sliced
1/4 tsp freshly ground pepper

Preheat grill to medium.

Mash minced garlic and 3/4 teaspoon salt on a cutting board with the
side of a chef's knife or a spoon until a paste forms. Transfer to a
small bowl and stir in oil.

Check the salmon for pin bones and remove if necessary (see Tips).
Measure out a piece of heavy-duty foil (or use a double layer of
regular foil) large enough for the salmon fillet. Coat the foil
with cooking spray. Place the salmon skin-side down on the foil
and spread the garlic mixture all over it. Sprinkle with 1/3 cup
basil. Overlap tomato slices on top and sprinkle with the remaining
1/4 teaspoon salt and pepper.

Transfer the salmon on the foil to the grill. Grill until the fish
flakes easily, 10 to 12 minutes. Use two large spatulas to slide
the salmon from the foil to a serving platter. Serve the salmon
sprinkled with the remaining 1/4 cup basil.

Tips & Notes
Tips: Wild-caught salmon from the Pacific (Alaska and Washington)
are more sustainably fished and have a larger, more stable population.
For more information, visit Monterey Bay Aquarium Seafood Watch,

Depending on how your side of salmon was prepared at the market, small
white pin bones may still be in the fillet. We suggest removing them
before you cook the fish. To remove the bones, place your hand underneath
the fillet to bend it up slightly, exposing the row of bones running
down the length—they will poke out of the flesh and point at an angle
toward the wider end of the fillet. Grasp each bone with a clean pair
of tweezers or needle-nose pliers and gently pull it out in the
direction of the wide end of the fillet.

Servings: 4
Nutrition per Serving:
248 Calories, 10g Fat, 2g Sat, 5g Mono, 80mg Cholesterol, 35g Protein,
3g Carbs, 1g Fiber, 0g Added Sugars, 367mg Sodium, 799mg Potassium

Nutrition Bonus: Potassium (23% daily value), Vitamin A (22% dv),
Vitamin C (18% dv), Magnesium (15% dv)

Carbohydrate Servings: 0

Exchanges: 1 vegetable, 5 lean meat

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