Friday, February 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower and Leek Soup - 18.8g Carbs, 3.3g Fiber, 10.7g Sugar

 

Cauliflower and Leek Soup - 18.8g Carbs, 3.3g Fiber, 10.7g Sugar

From: dLife

This delicious creamy vegetarian soup made with leeks, cauliflower, and chicken broth.
Prep Time: 15 min
Cook Time: 40 min
Difficulty: Intermediate
Servings: 4

2 fresh leeks
Cooking spray
2 tsp margarine
1 each medium garlic cloves
4 cups fresh cauliflower
3 cups low sodium chicken broth
1 cup Milk, evaporated, with add vitamin A, canned

Remove and discard roots and green tops from leeks. Wash thoroughly under running water to remove grit. Cut white portions into thin slices and set aside.

Coat a medium saucepan with cooking spray, and add margarine. Place over medium high heat until margarine melts.

Add leek and garlic, and cook 2 minutes or until leek is tender, stirring often.

Add cauliflower and broth and bring to a boil. Reduce heat, cover, and simmer 30 minutes.

Position knife blade in food processor bowl. Add cauliflower mixture and process until smooth.

Return mixture to saucepan.

Stir in milk, cook 3 to 4 minutes or until thoroughly heated, stirring occasionally.

Servings: 4
Nutrition per Serving: 169 Calories, 7g Total Fat, 3.2g Saturated Fat, 0.3g Unsaturated Fat, 18.8g Total Carbs, 3.3g Dietary Fiber, 10.7g Sugars, 724.3mg Potassium, 9.3g Protein, 538mg Sodium    

Dietary Exchanges: 1/2 Fat, 2 1/2 Vegetables, 1 Milk

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Thursday, February 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Chicken Soup - 11.9g Carbs, 2.5g Fiber, 3.1g Sugar

 

Mediterranean Chicken Soup - 11.9g Carbs, 2.5g Fiber, 3.1g Sugar

From: SPARK_RECIPES
This homemade soup is ready in 20 minutes but tastes like it cooked all day. We won't tell if you don't!

Tips:
Make the soup vegetarian by swapping the chicken for a can of rinsed and drained chickpeas.
Stirring a spoonful of hummus into the soup makes it rich and creamy.

Prep: 2 min
Cook: 15 min
Servings: 4

1 (11.8-oz) bag Mediterranean blend vegetables (frozen)
1 tsp olive oil
1/2 medium onion, chopped
1 tsp Italian herbs
12 oz cooked chicken breast, shredded or chopped
1 (14.5-oz can) no salt added tomatoes
2 cups homemade or no salt added chicken broth
1 Tbsp PLUS 1 tsp prepared pesto or hummus

Prepare the Mediterranean vegetables according to the package directions.

Meanwhile, place a large pot over medium heat. Add the oil and, once hot, add the onion and the herbs. Cook, stirring often, for five minutes.

Once the veggies are ready, add them to the pot and raise the heat to medium-high. Add the cooked chicken, tomatoes, and broth and cook for five minutes.

Ladle into bowls and top each serving with a teaspoon of pesto or hummus.

Servings: 4
Serving Size: about 2 cups
Nutrition per Serving: 196.3 Calories, 6g Total Fat, 1.3g Saturated Fat, 0.6g Polyunsaturated Fat, 1.4g Monounsaturated Fat, 54.4mg Cholesterol, 122.3mg Sodium, 452.4mg Potassium, 11.9g Total Carbs, 2.5g Dietary Fiber, 3.1g Sugars, 22.6g Protein

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Wednesday, February 26, 2014

[Healthy_Recipes_For_Diabetic_Friends] Kale with Caramelized Onion - 16g Carbs, 2g Fiber OR 6.7g Carbs, 2.5g Fiber, 2.1g Sugar

 

Kale with Caramelized Onion - 16g Carbs, 2g Fiber OR 6.7g Carbs, 2.5g Fiber, 2.1g Sugar

{See Nutrition for option to omit salt and honey}
From: www.health.com

Good to Know
On its own, kale won't win any flavor awards, but this recipe turns the calcium- and fiber-rich vegetable into a dish that will tickle your taste buds. The caramelized onions bring out the sweet, earthy flavor of the kale, and create a side dish with under 100 calories.
Prep: 4 min
Cook: 16 min

2 tsp olive oil
1 1/2 cups chopped red onion
2 tsp honey
3/4 tsp salt
1/4 tsp pepper
1 (10-oz) bag prewashed chopped kale or spinach

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 7 minutes or until golden. Add honey, salt, and pepper; cook 2 minutes.

2. Add kale; cover, reduce heat to medium-low, and cook 6 minutes or just until kale is tender, stirring after 3 minutes.

Servings: 4
Serving size: 1 cup
Nutrition per Serving: 92 Calories, 3g Fat, 0g Saturated Fat, 2g Monounsaturated Fat, 0g Polyunsaturated Fat, 0mg Cholesterol, 3g Protein, 16g Carbs, 2g Fiber, 1mg Iron, 243mg Sodium, 110mg Calcium

Nutrition From: www.caloriecount.about.com
Without honey or salt!
Servings: 4
Serving size: 1 cup
Serving Size: 117 g
Nutrition per Serving: 55 Calories, 23 Calories from Fat, 2.6g Total Fat, 0mg Cholesterol, 56mg Sodium, 460mg Potassium, 6.7g Total Carbs, 2.5g Dietary Fiber, 2.1g Sugars, 2.3g Protein
Vitamin A 133% - Vitamin C 44% - Calcium 7% - Iron 11%
Nutrition Grade: A

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

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Monday, February 24, 2014

[Healthy_Recipes_For_Diabetic_Friends] Sesame Garlic Eggplant Stir Fry - 2g Fiber, 2g Net Carbs

 

Sesame Garlic Eggplant Stir Fry - 2g Fiber,  2g Net Carbs

From: George Stella's GOOD CARB FAMILY COOKBOOK - Low Carbing Among Friends

We love eggplants and stir fries at the Stella household and usually I make them with teriyaki sauce, but not this time. It turns out I really like this way best; with only sesame oil imparting a deep roasted Asian flavor!
Prep Time: 15 min
Cook Time: 5 min
Serves: 6

2 Tbsp olive oil
1/4 cup red onion, thinly sliced
1/3 cup roasted red pepper strips
2 small cloves fresh garlic, chopped
1 large eggplant, cut into 1 inch chunks (about 4 cups)
1 cup sliced bok choy
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/4 tsp garlic powder
1/8 tsp crushed red pepper flakes
1 tsp sesame seeds
3 Tbsp sesame oil
SPECIAL EQUIPMENT: wok or large saute pan

1. Prepare the vegetables and measure the ingredients so you are ready to stir fry very quickly.

2. Place a wok or large saute pan over high heat with the olive oil until almost smoking hot. Add the red onion, pepper strips and garlic and cook for just a few seconds.

3. While stirring constantly add the eggplant, bok choy and salt and cook for about 2 minutes more.

4. Stir in the remaining ingredients, cook for another 2 minutes and serve.

George's Tips: If you don't have any bok choy I use chopped romaine lettuce all the time as a "cheat" that only you will know!

125 Calories, 12g Fat, 1g Protein, 2g Fiber,  2g Net Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Santa Fe Turkey Stuffed Peppers - 19g Carbs, 4g Fiber, 1g Sugar

 

Santa Fe Turkey Stuffed Peppers - 19g Carbs, 4g Fiber, 1g Sugar

From: Source Skinnytaste VIA Charles Sims

  For the filling
1/2 lb 99% lean ground turkey
3/4 cups canned black beans, rinsed and drained
3/4 cups frozen corn
1 hot pickled serrano pepper, chopped (or jalapeƱo) more to taste
1 large diced tomato
1 cloves garlic, minced
3 Tbsp chopped onion
2 Tbsp chopped cilantro, plus more for garnish
1 tsp cumin
Kosher salt, to taste

  For the peppers
3 red bell peppers, cut in half lengthwise
1/3 cup reduced sodium, fat free chicken broth
9 Tbsp shredded reduced-fat Sargento Monterey Jack cheese
1 Tbsp chopped scallions, for garnish

In a large skillet brown the turkey and season with salt. When the turkey is browned, add onion, garlic, black beans, cilantro, serrano pepper, diced tomatoes, and cumin. Mix well and simmer on low, covered for 20 minutes. Remove lid, add corn and simmer an additional 5 minutes or until all the liquid reduces.

Preheat oven to 350 degrees F. Cut peppers in half lengthwise, removing seeds and stem.

Place peppers, cut side up in an oven-proof dish. Fill each pepper with 1/2 cup turkey mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 45-50 minutes, or until the peppers become soft.

Remove foil, top each with 1 1/2 Tbsp of cheese and bake uncovered an additional 5 minutes. Top with scallions and serve with reduced-fat sour cream if desired (optional).

Servings: 6
Serving Size: 1/2 pepper
Nutrition per Serving: 160 Calories, 3g Fat, 15.5g Protein, 19g Carbs, 4g Fiber, 1g Sugar, 119mg Sodium (without salt)

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[Healthy_Recipes_For_Diabetic_Friends] Loaded Cauliflower - 6g Carbs, 3g Fiber, 3g Net Carbs

 

Loaded Cauliflower - 6g Carbs, 3g Fiber, 3g Net Carbs

From: Charles Sims 
"LOADED" CAULIFLOWER KEEP IN MIND, THIS IS FOR THOSE LOW CARBING

1 cup cooked cauliflower
1 tsp butter
Salt and pepper, to taste
1 oz cheddar cheese, shredded
1 Tbsp ranch dressing OR sour cream
1 strip bacon, crumbled
1 tsp chives

Butter and season the cauliflower. Place in an individual-serving baking dish, then top with the cheese. Microwave or broil until the cheese is melted. Top with ranch dressing, bacon and chives.

Do not freeze
Makes: 1 serving
Nutrition per Serving: 290 Calories, 25g Fat, 12g Protein, 6g Carbs, 3g Dietary Fiber, 3g Net Carbs

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Sunday, February 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] DIABETIC MARDI GRAS GUMBO - Cals 163, Fat 3g, Carb 11g, fiber 2g

 

DIABETIC MARDI GRAS GUMBO

Yield: 10 servings

Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
1 pound boneless, skinless chicken thighs, cut into 1-inch chunks
1 can (28 ounces) diced tomatoes, undrained
1 can (15-1/4 ounces) whole-kernel corn, drained
1 package (16 ounces) frozen cut okra, thawed
2 cans (14 ounces each) reduced-sodium chicken broth
1 tablespoon hot pepper sauce
1/2 teaspoon liquid smoke
1 teaspoon black pepper

DIRECTIONS

In a soup pot, combine all the ingredients over high heat and bring to a boil.
Reduce the heat to medium and simmer for 40 to 45 minutes, or until no pink
remains in the chicken and the gumbo thickens, stirring occasionally.

Nutritional Information Per Serving (Approximately 1-1/2 cups):

Calories: 163, Fat: 3 g, Cholesterol: 63 mg, Sodium: 478 mg,
Carbohydrate: 11 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 23 g

Diabetic Exchanges: 1/2 Starch, 3 Very Lean Meat, 1 Vegetable

3 WW Points ( Old Style )

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Thursday, February 20, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cabbage Wrapped Pork Pot Stickers - 2.5g Fiber, 6g Net Carbs

 

Cabbage Wrapped Pork Pot Stickers - 2.5g Fiber, 6g Net Carbs

From: George Stella's "Real Food Real Easy" Cookbook - Low Carbing Among Friends
Steamed pot stickers, or Asian dumplings, used to be one of my favorite Chinese food take-out indulgences. Traditionally wrapped in a white flour wonton skin, I've found that boiled cabbage leaves make for the perfect Good Carb reinvention of this truly great party food!
Prep Time: 20 min
Cook Time: 10 min
Yield: 16 pot stickers
Serves: 8

1 medium head cabbage
1 lb lean ground pork
2 green onions, chopped
2 tsp sesame oil
1 Tbsp soy sauce
1/4 tsp ground ginger
Nonstick cooking spray

1. Bring a large pot of water to a boil. Wash and cut cabbage in half. Cut the core from each half of the cabbage by slicing it out in a triangular wedge.

2. Separate at least 16 of the large outer cabbage leaves from both halves, and then add to boiling water. (Save remaining raw cabbage for coleslaw or another meal.) Boil for 2 minutes, until cabbage is crisp-tender. Use a slotted spoon to transfer cooked cabbage to a plate of paper towels to drain.

3. Prepare the pot sticker filling by combining the ground pork, chopped green onions, sesame oil, soy sauce, and ground ginger in a large mixing bowl. Use your hands to mix well.

4. Place a large nonstick pan over medium-high heat and spray with nonstick cooking spray. Form the pork filling into thick oval patties about the shape and size of your thumb.

5. Place the filling patties into the pan and cook about 4 minutes on each side, until cutting into one shows no pink throughout. Depending on the size of your pan, you may need to cook patties in 2 batches. Serve cooked pork patties alongside leaves for your guests to wrap themselves, or wrap each individually, securing with toothpicks.

George's Tips: Pot stickers are almost always served alongside a sweet and tangy dipping sauce. Make one quick with 1⁄4 cup low-sodium soy sauce, 2 teaspoons sesame oil, 1 teaspoon minced garlic, and 1⁄2 of a packet of sugar substitute.

Variation: Though pork is more traditional, ground chicken or turkey can be substituted in its place. You can also skip wrapping the pot stickers and finely chop the cabbage raw, adding about 1⁄2 cup of it to the pork mixture. Form into balls and cook to make Asian Porcupine Meatballs.

180 Calories, 9g Fat, 17g Protein, 2.5g Fiber, 6g Net Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Spicy Nut Cookies - 5g Carbs, 0g Fiber

 

 Spicy Nut Cookies - 5g Carbs, 0g Fiber

From: diabeteshealth.com - October 2004
Low Fat/Low Carb

These delicious Spicy Nut Cookies are the perfect party addition.

Servings: 16
Serving Size: 1 cookie

1/2 cup uncooked oatmeal
1/2 cup unbleached flour
1 Tbsp brown sugar
1/4 cup Splenda
1/8 tsp ground cloves
1/4 tsp ground nutmeg
1 tsp ground cinnamon
1/4 tsp salt
1/2 tsp baking soda
1/8 cup canola oil
1 egg, whisked lightly
1 tsp vanilla extract
1 tsp each chopped walnuts, pecans and almonds

Preheat oven to 375 degrees.

In a medium-sized mixing bowl, combine the oatmeal, flour, brown sugar, Splenda, spices, salt and baking soda.

Add the oil, egg and vanilla to the bowl. Mix until combined with the other ingredients.

With your hands or a spoon, work in the nuts until a dough is formed.

Form dough into 16 balls of equal size.

Place balls of dough on a parchment-lined baking sheet.

Bake for 10 to 15 minutes, until lightly browned.

Servings: 16
Serving Size: 1 cookie
Nutrition per Serving: 48 Calories, 2g Fat (monounsaturated), 0g Saturated fat, 13mg Cholesterol, 5g Carbs, 0g Fiber, 1g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Saganaki - 8g Carbs, 2g Fiber

 

Shrimp Saganaki - 8g Carbs, 2g Fiber

From: EatingWell - September/October 2008   
Shrimp top a delicious saute of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the fried cheese, made in the pan, that is one of Greece's most famous appetizers.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free
Active Time: 30 min
Total Time: 30 minutes
Servings: 4

12 jumbo shrimp, (6-8 per lb), peeled and deveined, tails left on (see Ingredient Note)
2 Tbsp lemon juice, divided
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chile pepper, such as jalapeno or serrano, seeded and minced
1/2 cup Chardonnay, preferably Greek
1/2 cup crumbled feta cheese, preferably Greek
Freshly ground pepper, to taste

Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.

Heat oil in a large skillet (or "saganaki" pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.

Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.

Ingredient note: Shrimp is usually sold by the number needed to make 1 pound. For example, "6-8 count" means there will be 6 to 8 shrimp in a pound. Shrimp that size are usually labeled "jumbo." Prawns will also work well in this recipe.

Servings: 4
Nutrition per Serving: 239 Calories, 9g Fat,  4g Sat, 227mg Cholesterol, 26g Protein, 8g Carbs, 2g Fiber, 631mg Sodium, 540mg Potassium

Nutrition Bonus: Vitamin C (30% daily value), Iron (25% dv), Calcium (20% dv), Potassium (15% dv).

Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Saganaki - 8g Carbs, 2g Fiber

 

Shrimp Saganaki - 8g Carbs, 2g Fiber

From: EatingWell - September/October 2008   
Shrimp top a delicious saute of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the fried cheese, made in the pan, that is one of Greece's most famous appetizers.

Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free
Active Time: 30 min
Total Time: 30 minutes
Servings: 4

12 jumbo shrimp, (6-8 per lb), peeled and deveined, tails left on (see Ingredient Note)
2 Tbsp lemon juice, divided
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chile pepper, such as jalapeno or serrano, seeded and minced
1/2 cup Chardonnay, preferably Greek
1/2 cup crumbled feta cheese, preferably Greek
Freshly ground pepper, to taste

Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.

Heat oil in a large skillet (or "saganaki" pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.

Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.

Ingredient note: Shrimp is usually sold by the number needed to make 1 pound. For example, "6-8 count" means there will be 6 to 8 shrimp in a pound. Shrimp that size are usually labeled "jumbo." Prawns will also work well in this recipe.

Servings: 4
Nutrition per Serving: 239 Calories, 9g Fat,  4g Sat, 227mg Cholesterol, 26g Protein, 8g Carbs, 2g Fiber, 631mg Sodium, 540mg Potassium

Nutrition Bonus: Vitamin C (30% daily value), Iron (25% dv), Calcium (20% dv), Potassium (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Spread with Dill - See Nutrition Given Below

 

Shrimp Spread with Dill - See Nutrition Given Below

From: lowcarbdiets.about.com By Laura Dolson
This spread is great in celery, on cucumber rounds, or as a dip. You can also make it with crab. Fresh dill is best, but dried is OK - use 2 tablespoons. Or substitute a different herb if you don't have dill. If you have low carb ketchup, use it, if not use the lemon juice and sweetener. (The tomato flavor isn't as important as the combination of sweet and sour in the ketchup.)

8 oz cream cheese, regular or low fat, at room temperature
1/4 cup regular mayonnaise (if low fat cream cheese is used, 3 Tablespoons mayonnaise)
8 oz cooked shrimp - can use fresh, frozen, or canned
1 cup fresh chopped dill (loosely packed)
1 stalk celery, minced
3 green onions, chopped
1 Tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
A few drops of hot sauce such as Tabasco
Pinch black pepper
1/4 cup low carb catsup OR
1 Tablespoon lemon juice and 1 teaspoon sugar substitute

1) Chop shrimp, or pulse in food processor to a rough chop. If using a food processor, remove shrimp at this point.

2) Put the other ingredients in a food processor and pulse until smooth. Taste and adjust seasonings.


Nutrition per Recipe (regular cream cheese): Whole recipe has 15g effective Carbs plus 2g Fiber, 65g Protein, and 1475 Calories

Nutrition per Recipe : (low fat cream cheese): Whole recipe has 25g effective Carbs plus 2g Fiber, 72g Protein, and 1106 Calories

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[Healthy_Recipes_For_Diabetic_Friends] Gluten Free Tomato Broccoli Soup - 13g Carbs, 5g Fiber

 

Gluten Free Tomato Broccoli Soup - 13g Carbs, 5g Fiber

From: Simple, Delicious Solutions for Gluten-Free, Dairy-Free Cooking (Special Eats), by Sueson Vess. VIA www.livingwithout.com
Cold weather calls for the comfort of hot soup. This easy-to-prepare soup is great tasting and inherently nutritious.
Serves: 6

2 Tbsp olive oil, grape seed oil or coconut oil
1 medium yellow onion, diced
1/4 tsp sea salt
4 whole tomatoes, diced, or 1 (32-oz) can tomato juice
8 cups broccoli florets from 2-3 large stalks
3 cups gluten-free, dairy-free chicken or vegetable broth
1 tsp dried marjoram
1/2 tsp black pepper
1/2 tsp sea salt, or to taste

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Saute onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add tomatoes and continue sauteing for 2 minutes.

2. Add broccoli, broth, marjoram and pepper. Cover and simmer for 7 to 10 minutes or until broccoli is tender but not mushy. Taste and adjust seasoning.

Serves: 6
Nutrition per Serving: 110 Calories, 5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 421mg Sodium, 13g Carbs, 5g Fiber, 5g Protein

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Wednesday, February 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Lime Cilantro Cauliflower "Rice" - 9.6g Carbs, 4.2g Fiber

 

Lime Cilantro Cauliflower "Rice" - 9.6g Carbs, 4.2g Fiber

From: Allrecipes.com - Submitted By: abussone
"Grated cauliflower stands in for rice in this flavorful, grain-free side dish."
Prep Time: 15 Min
Cook Time: 10 Min
Ready In: 25 Min
Servings: 4

1 head cauliflower, cut into florets
1 Tbsp water
1 lime, juiced and zested
1/2 cup chopped cilantro
2 Tbsp butter (optional)

1. Grate cauliflower florets or pulse in a food processor until it resembles rice.

2. Place grated cauliflower and water in a microwave-safe covered dish.

3. Cook cauliflower in microwave on high until tender, about 7 minutes.

4. Stir lime zest, lime juice, cilantro, and butter into cooked cauliflower until well blended.

Servings: 4
Nutrition per Serving: 93 Calories, 6g Total Fat, 15mg Cholesterol, 87mg Sodium, 9.6g Total Carbs, 4.2g Dietary Fiber, 3.1g Pro
tein

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