Tuesday, July 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] Crunchy Bok Choy Slaw - 4g Carbs, 1g Fiber

 

Crunchy Bok Choy Slaw - 4g Carbs, 1g Fiber

{Suggestions: Leave the sugar out or use a suitable substitute!
Take care, Gloria}

From: EatingWell - August/September 2006

A versatile side dish to go with grilled meats or poultry. Crispy,
crunchy and thoroughly delicious.

Active Time: 20 min
Total Time: 20 min
Servings: 8
Serving Size: 3/4 cup each

1/4 cup rice vinegar
1 Tbsp toasted sesame oil
2 tsp sugar
2 tsp Dijon mustard
1/4 tsp salt
6 cups very thinly sliced bok choy, (about a 1-lb head, trimmed)
2 medium carrots, shredded
2 scallions, thinly sliced

1. Whisk vinegar, oil, sugar, mustard and salt in a large bowl until
the sugar dissolves. Add bok choy, carrots and scallions; toss to coat
with the dressing.

Servings: 8
Serving Size: 3/4 cup each
Nutrition per Serving:
33 Calories, 2g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 1g Protein,
4g Carbs, 1g Fiber, 132mg Sodium, 185mg Potassium

Exchanges: 1 vegetable

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[Healthy_Recipes_For_Diabetic_Friends] Swordfish with Roasted Lemons - 9g Carbs, Trace Fiber

 

Swordfish with Roasted Lemons - 9g Carbs, Trace Fiber

From: www.mayoclinic.com

Dietitian's tip: Instead of lemon butter, this fish is served with
roasted lemon or lime wedges for a cleaner, lighter taste.

Note: The Food and Drug Administration recommends that women who might
become pregnant, pregnant women, nursing mothers and children younger
than age 5 should avoid eating swordfish because it may contain high
levels of mercury and other toxins. Substitutes for swordfish include
halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

Serves: 4

2 lemons, quartered, seeds removed
1 Tbsp sugar
1/4 tsp sea salt
4 swordfish fillets, each 6 ounces
1/2 tsp canola oil
1/2 tsp chopped garlic
1/4 cup chopped parsley

Preheat the oven to 375 degrees F.

In a small bowl, add the lemon wedges, sugar and salt. Toss gently
to coat evenly. Place the lemons in a shallow baking dish and cover
with aluminum foil. Roast until soft and slightly browned, about
1 hour.

Preheat the broiler (grill). Position the rack 4 inches from the heat
source. Lightly coat a baking pan with cooking spray.

Place the swordfish fillets in the prepared baking pan. Brush with
canola oil and top with garlic. Broil (grill) until the fish is
opaque throughout when tested with the tip of a knife, about 5 minutes
on each side.

Transfer the fish to individual plates. Squeeze 1 roasted lemon over
each fillet and sprinkle with parsley. Serve with another roasted
lemon wedge on the side.

Serving size: 1 fillet
Nutrition per Serving:
280 Calories, 12g Total Fat, 3g Saturated Fat, 5g Monounsaturated Fat,
112mg Cholesterol, 286mg Sodium, 9g Total Carbs, Trace Dietary Fiber,
34g Protein

Mayo Clinic Healthy Weight Pyramid Servings:
1/2 Fruits, 2 Protein and dairy

Diabetes Meal Plan Exchanges:
1/2 Fruits, 5 Meat and meat substitutes

Dash Eating Plan Servings:
1/2 Fruits, 5 Meats, poultry and fish

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Sunday, July 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Shrimp Salad with Great Green Dressing - 20.8g Carbs, 6.7g Fiber, 1.9g Sugar

 

Shrimp Salad with Great Green Dressing - 20.8g Carbs, 6.7g Fiber, 1.9g Sugar

From: www.sparkpeople.com user CHEF_MEG

You will never guess that the dressing is oil free and packed with
3 cups of greens, zucchini, and avocado! I call it great green dressing.

--> Dressing
1 medium zucchini, ends removed, sliced
3 cups arugula or spinach
1/2 avocado
1/4 tsp black pepper
Juice of 1 lemon
2 Tbsp red wine vinegar

--> Salad
Nonstick cooking spray
12 oz shrimp, peeled and deveined
1/4 tsp paprika
1 tsp olive oil
1 head red leaf lettuce, torn into bite size pieces
1 (15oz can) cannellini beans, rinsed and drained
1/4 red onion, sliced thin

--> Dressing
Puree all ingredients in a food processor or blender. If the dressing
is too thick to pour, add one tablespoon of water at a time until it
reaches the desired consistency.

--> Salad
Spray the shrimp with nonstick cooking spray, then sprinkle on the
paprika.

Place a large saute pan over medium heat. Add the olive oil to the hot
pan, then add the shrimp once the oil is hot. Saute the shrimp for
3-4 minutes, stirring often. Remove from heat and allow to cool slightly.

Toss the shrimp and remaining salad ingredients with the dressing in
a large bowl and serve.

Makes: 10 cups
Servings: 5
Serving Size: 2 cups
Nutrition per Serving:
232.1 Calories, 6.8g Total Fat, 0.9g Saturated Fat, 1.1g Polyunsaturated Fat, 3.2g Monounsaturated Fat, 129.2mg Cholesterol, 160.5mg Sodium, 718.7mg Potassium, 22.9g Protein, 20.8g Total Carbs, 6.7g Dietary Fiber,
1.9g Sugars

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[Healthy_Recipes_For_Diabetic_Friends] Savory Egg, Ham, and Cheese Crepes - 9g Carbs, 1g Fiber

 

Savory Egg, Ham, and Cheese Crepes - 9g Carbs, 1g Fiber

From: The South Beach Diet - Phase 2

If a wheat or gluten allergy won't usually allow you to enjoy crepes, then
this delicious breakfast dish is for you! Chickpea flour — a nonwheat, gluten-free flour made from ground dried chickpeas — creates filling,
protein- and iron-rich crepes that are just as tasty as they are nutritious.
Look for the flour in your health food store. If you have some fresh herbs
on hand, add a chopped tablespoon or two just before rolling up the crepes.
Serves: 4

--> Crepe Batter
1/3 cup chickpea flour
1/3 cup 1 percent milk
1 Tbsp PLUS 1 1/2 tsp warm water
1 large egg
1 Tbsp PLUS 1 1/2 tsp canola oil
1/8 tsp freshly ground black pepper

--> Crepes
2 tsp canola oil, divided
4 (1-oz) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-oz) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper

--> For the crepe batter
Puree flour, milk, water, egg, oil, salt, and pepper in a blender until
smooth, about 1 minute. Set aside to rest for 15 minutes.

--> For the crepes
Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan
over medium heat. Add 2 tablespoons of the batter, tilting the pan so
that batter forms a thin layer. Cook until edges begin to brown, about
1 minute. Carefully flip the crepe over and cook until golden on the
bottom, about 1 more minute. Transfer crepe, golden-side down, to a
plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.

Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham
slice and 1 cheese slice.

Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet
over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.

Serves: 4
Nutrition per Serving:
270 Calories, 16g Total Fat, 3.5g Sat, 20g Protein, 9g Carbs, 1g Fiber,
530mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Curried Sea Scallops - 7g Carbs, 0g Fiber

 

Curried Sea Scallops - 7g Carbs, 0g Fiber

From: Vital Choice Seafood

This simple but senses-satisfying recipe exploits the color and flavor
of curry and preventive health value of organic turmeric.

If you lack some of the spices for the Curry Blend, just use 1 tsp of
prepared curry powder and 1 tsp of turmeric.

Serve with coconut, basmati, or jasmine rice and spinach sauteed with
garlic, onions, and a pinch of nutmeg.
Servings: 2

2 tsp organic extra virgin olive oil
1 tsp butter
1 Tbsp shallots, minced
1 Tbsp wheat, rice or arrowroot flour
1/2 cup 2% milk or coconut milk
1/4 cup white wine
1/4 tsp sea salt
Organic black pepper to taste
4 threads saffron
Curry blend (1 tsp organic turmeric, 1/4 tsp organic cayenne pepper,
1 tsp organic dried ginger, 1/4 tsp cumin powder,
1/8 tsp organic cinnamon)
1 tsp lemon zest
1/2 tsp honey (or raw/brown sugar)
8 oz Alaska Weathervane scallops

Place the olive oil and butter in a small sauce pan over medium heat.
Add the minced shallots and cook for about 5 minutes. Don't allow the
shallots to brown.

When the shallots are translucent add the flour and stir gently with a
whisk until the flour is well blended. Add the wine, milk, salt, pepper,
Curry Blend spices (turmeric, cayenne, ginger, cumin, cinnamon), saffron,
lemon zest and honey.

Reduce the heat to low-medium and cook the sauce gently for 10 to
15 minutes. Whisk the sauce frequently and after it begins to thicken
remove from the heat.

Place a large skillet over medium-high heat. When the pan is hot, spray
or brush lightly with olive oil and add the scallops (see searing). Do
not overcrowd the pan. Cook on the first side for about 3 minutes. Turn
the scallops to cook on the other side for 3 - 5 minutes.

When turning the scallops place the sauce back on the burner over
low-medium heat. Heat gently while the scallops are cooking.

Divide the sauce between two plates and top with the cooked scallops
and serve.

Servings: 2
Serving Size: 1 cup
Nutrition per Serving:
212 Calories, 81 Calories from Fat, 9g Fat, 14% of Calories, 3g Saturated
Fat, 48mg Cholesterol, 508mg Sodium, 7g Total Carbs, 0g Dietary Fiber,
21g Protein, vitamin A 18%, vitamin C 7%, calcium 11%, iron 3%

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[Healthy_Recipes_For_Diabetic_Friends] ** Deutsche Steak - 11g Carbs, 2g Fiber, 6g Sugar

 

Deutsche Steak - 11g Carbs, 2g Fiber, 6g Sugar

This delicious steak tastes like restaurant fare, but is
so easy to make at home. Serve with fresh mashed potatoes
or coleslaw.

Contains Red Meat
GERD-Friendly
Diabetes-Friendly
Servings: 1

1 (5 oz) top round steak
1/2 cup red wine vinegar
1/4 cup fresh lemon juice
2 tsp low-calorie margarine
1/2 cup sliced mushrooms
1/4 cup sliced red onion
dash fresh ground pepper to taste

1. Two days before serving, place the steak in a small shallow
dish. Add the vinegar and lemon juice to the steak and cover
it with plastic wrap. Marinate for 48 hours, turning twice
each day.

2. When you are ready to cook, preheat the oven to 350 degrees
and drain the marinade from the steak. Discard the marinade.

3. Heat the remaining ingredients in a heavy skillet over
medium heat until the mixture is hot. Add the marinated steak
and turn off the heat.

4. Place the skillet in the oven and cook for 30 minutes, or
until the steak reaches desired doneness.

Servings: 1
Nutrition per Serving:
259 Calories, 79 Calories from Fat, 9g Total Fat, 1g Saturated Fat,
81mg Cholesterol, 140mg Sodium, 11g Total Carbs, 2g Dietary Fiber,
6g Sugars, 34g Protein

Exchanges Per Serving: 1 Starch, 4 Lean Meat, 1 Fat

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Saturday, July 28, 2012

[Healthy_Recipes_For_Diabetic_Friends] White Bean Tapenade - 4g Carbs, 1g Fiber

 

White Bean Tapenade - 4g Carbs, 1g Fiber

Original Source Unknown
Servings: 12

2 garlic cloves, unpeeled
1/2 tsp olive oil
1 (15oz can) cannellini beans, rinsed and drained
2 tsp lemon juice
Salt and ground black pepper, to taste
2 Tbsp olive oil
6 fresh sage leaves

Wrap garlic cloves, drizzled with 1/2 teaspoon olive oil, in aluminum
foil and place in a 350 degree F. oven until garlic is soft, about
30 minutes.

Cool and squeeze garlic from clove, discarding skin.

Combine garlic paste, beans, lemon juice, salt, pepper and
2 tablespoons olive oil in food processor or blender. Process until
smooth.

Thinly slice or mince sage leaves; fold into tapenade.

Taste to adjust seasonings, add salt or pepper as needed.

Servings: 12
Nutrition per Serving:
41 Calories, 3g Fat, 0mg Cholesterol, 1g Protein, 50mg Sodium,
4g Carbs, 1g Dietary Fiber

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Friday, July 27, 2012

Re: [Healthy_Recipes_For_Diabetic_Friends] Re: Olive Garden Seafood Pasta Chowder - 29g Carbohydrate; 1g Dietary Fiber

 

You can find plenty of recipes for Newburg sauce on the internet, just Google it. Most likely the recipe was referring to Knorr brand Newburg sauce as it's the only packaged brand I'm aware of. It is a very classic sauce for shellfish such as crab, shrimp, lobster, and scallops.

From: darlene rathman
Sent: Friday, July 27, 2012 1:47 PM
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Subject: [Healthy_Recipes_For_Diabetic_Friends] Re: Olive Garden Seafood Pasta Chowder - 29g Carbohydrate; 1g Dietary Fiber

2 ounces Newburg sauce -- (2 one-ounce packages)
WOULD LIKE TO KNOW WHAT SAUSE IS AN WHERE TO GET IT .

[Non-text portions of this message have been removed]

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[Healthy_Recipes_For_Diabetic_Friends] Re: Olive Garden Seafood Pasta Chowder - 29g Carbohydrate; 1g Dietary Fiber

 

2 ounces Newburg sauce -- (2 one-ounce packages)
   WOULD LIKE TO KNOW WHAT SAUSE IS AN WHERE TO GET IT  .
 THANK YOU
 DARLENE RATHMAN

[Non-text portions of this message have been removed]

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[Healthy_Recipes_For_Diabetic_Friends] Tommy Bahama Crab Cakes - 5g Carbohydrate; trace Dietary Fiber

 

Been looking for the perfect crab cake recipe. This one's pretty close. I replaced the flour with cornstarch, doubled the Old Bay, and added a generous sprinkling of red pepper flakes.

* Exported from MasterCook *

Tommy Bahama Crab Cakes

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3/4 pounds lump crabmeat
1 1/2 tablespoons finely chopped green onions
4 tablespoons minced red onion
3 tablespoons minced yellow onion
1 egg
1/2 tablespoon Old Bay Seafood seasoning
1 tablespoon salt
2 tablespoons Panko bread crumbs
3 tablespoons flour
1 teaspoon black pepper
1 teaspoon celery salt
3 tablespoons butter

Source:
"Everything Restaurant Recipes Cookbook"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 175 Calories; 7g Fat (37.0%
calories from fat); 22g Protein; 5g Carbohydrate; trace Dietary Fiber;
132mg Cholesterol; 1550mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean
Meat; 0 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 20220 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Smoked Salmon and Fresh Herb Mousse - 2g Carbohydrate; trace Dietary fiber

 

Lovely as a dip or spread. But at room temperature, thinned with a little cream, it is also a rich pasta sauce. Sprinkle with lots of red pepper flakes!
* Exported from MasterCook *

Smoked Salmon and Fresh Herb Mousse

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces cold smoked salmon
zest of 1 lemon
1 pinch salt and white pepper
1/2 bunch dill -- leaves picked and chopped
7 fluid ounces light cream
2 ounces butter -- melted
1/2 bunch chervil -- finely chopped
1/2 bunch chives -- finely chopped
1/2 bunch parsley -- finely chopped
To serve: -- toasted bread, crackers, and/or crudites

Place salmon, zest, seasoning and dill into the bowl of a food processor
and pulse until broken down, but not smooth.

Add cream and continue to pulse until salmon is creamy and smooth. Be
careful not to overprocess.

Spoon into ramekins or dishes and top with melted butter and some mixed
fresh herbs. Cover and refrigerate for at least one hour before serving.

Serves 6

AuthorNote: the melted butter acts as a natural 'lid' to preserve in the
fridge. It can be scooped off before serving.

Source:
"Blood Sugar: Inspiring Recipes for Anyone Facing the Challenge of
Diabetes and Maintaining Good Health by Michael Moore"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 194 Calories; 17g Fat (76.0%
calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber;
55mg Cholesterol; 481mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat;
0 Vegetable; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 5003 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Romesco Soup with Chicken and Chorizo Sausage - 9g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Romesco Soup with Chicken and Chorizo Sausage

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 chicken drumstick and skin, R-T-C
freshly ground black pepper
4 red bell peppers
1/2 chorizo sausage
2 shallots -- finely chopped
2 cloves garlic -- finely chopped
1 teaspoon smoked paprika
2 pints chicken stock
2 tablespoons almond meal
2 tablespoons red wine vinegar

Preheat oven to 350 degrees F. Place chicken in a roasting dish and season
with black pepper. Roast for 45 minutes.

Meanwhile, place bell peppers onto a tray and roast alongside chicken
until skin blisters and they become soft. Remove chicken and bell peppers
from the oven. Cover the bell peppers with a tea towel and allow to cool
completely before peeling and removing seeds.

Warm a saucepan and cook diced chorizo, shallots and garlic together in a
little oil for a few minutes. Stir in paprika and cook for a further
minute. Add chicken stock, red wine vinegar and peeled peppers. Cover and
simmer for 30 minutes. Remove chorizo with a slotted spoon and reserve for
garnish.

Remove from the heat and stir in almond meal. Puree with a stick blender
until smooth. Bring back to a simmer.

Shred the chicken and mix with the chorizo. Ladle hot soup into bowls, and
top with chicken, chorizo, and freshly ground black pepper.

Serves 4 to 6

Cuisine:
"Spanish"
Source:
"Blood Sugar: Inspiring Recipes for Anyone Facing the Challenge of
Diabetes and Maintaining Good Health by Michael Moore"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 172 Calories; 7g Fat (40.8%
calories from fat); 14g Protein; 9g Carbohydrate; 2g Dietary Fiber; 38mg
Cholesterol; 1827mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat;
1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 2691 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Red Lobster Clam Chowder - 17g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Red Lobster Clam Chowder

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons butter
1/4 teaspoon chopped garlic
1 cup diced onions
1/2 cup diced celery
1/2 cup diced leeks
2 tablespoons flour
4 cups milk
1 cup minced clams -- with juice
1 cup diced potatoes
1 tablespoon salt
1 teaspoon thyme
1/2 cup heavy cream

Melt the butter in a soup pot over medium heat. Saute the garlic, onion,
celery, and leeks for 3 to 4 minutes.

Remove from the heat, add flour, and mix well.

Return to the stove. Add the milk and stir.

Drain the clams and add the juice to the soup. Bring to a boil, stirring
often.

Reduce the heat to a simmer. Add the potatoes and seasonings. Simmer for
10 minutes.

Add the clams and simmer for 5 to 8 minutes. Finish by adding the heavy
cream.

Serves 6 to 8

AuthorNote: This recipe makes a tractional New England clam chowder full
of vegetables. You can serve it as a side dish, but this soup is hearty
enough to have as a meal.

ChupaNote: replace the thyme with 1 Tablespoon Old Bay Seasoning and
doubled the garlic, and add 1 cup corn kernels.

Source:
"Everything Restaurant Recipes Cookbook"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 247 Calories; 15g Fat (53.5%
calories from fat); 12g Protein; 17g Carbohydrate; 1g Dietary Fiber; 66mg
Cholesterol; 1058mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 1/2 Non-Fat Milk; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 902671 0 0 900389 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Olive Garden Seafood Pasta Chowder - 29g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Olive Garden Seafood Pasta Chowder

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces small shells pasta -- or bowtie pasta
3 ounces crabmeat
6 tablespoons butter
1/2 pound fresh sliced mushrooms
2 ounces Newburg sauce -- (2 one-ounce packages)
3 cups milk
1 1/2 cups water
1/4 cup dry white wine
1/4 cup sliced green onions

Cook the pasta according to the package directions.

Sort the crab meat to remove any shell pieces.

Melt the butter in a 3-quart sauce pan. Add the mushrooms and saute for 3
minutes.

Add the Newburg sauce and stir well.

Add the milk, water, and wine and stir well until the mixture comes to a
boil. Reduce the heat and simmer 5 to 8 minutes, stirring constantly.

Add the green onions, pasta, and crab. Stir to combine and heat another 5
to 10 minutes.

Serves 6 to 8

AuthorNote: A hearty and creamy seafood chowder is just the ticket for a
cold mid-winter meal. Serve this soup with oyster crackers.

Source:
"Everything Restaurant Recipes Cookbook"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 300 Calories; 15g Fat (46.8%
calories from fat); 11g Protein; 29g Carbohydrate; 1g Dietary Fiber; 53mg
Cholesterol; 587mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 1/2 Non-Fat Milk; 3 Fat.

Nutr. Assoc. : 4913 0 0 904977 992 0 0 0 0

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