Friday, August 29, 2014

[Healthy_Recipes_For_Diabetic_Friends] Beef and Veggie Mole Stew - 33.4g Carbs, 10.5g Fiber, 7.6g Sugar

 

Beef and Veggie Mole Stew - 33.4g Carbs, 10.5g Fiber, 7.6g Sugar
Mole de Olla

From: www.patismexicantable.com
{Omitting the "1 Tbsp kosher or coarse sea salt, or to taste" will bring the Sodium to 185mg!! Take care, Gloria}
Serves: 6 to 8

3 lb beef stew meat, cut into 11/2-inch to 2-inch chunks OR beef shank meat, cut into 1 1/2-inch to 2-inch chunks and bones added in the pot
1/2 white onion
3 bay leaves
3 garlic cloves
10 cups water
1 large sprig of fresh mint, or between 10 and 12 leaves
3 dried ancho chiles, stemmed and seeded
3 dried pasilla chiles, stemmed and seeded
1 lb ripe tomatoes (about 4), preferably Roma
1/4 lb tomatillos (about 1 or 2 depending on size)
2 Tbsp sesame seeds, lightly toasted
2 chayote squashes, peeled and cubed (about 3 cups)
1 large zucchini, cubed (about 3 cups)
3/4 lb green beans, trimmed and cut into about 1-inch pieces (about 2 cups)
3 ears fresh corn, husked and cut into thirds
3/4 cup finely chopped white onion, for garnish
3/4 cup chopped fresh cilantro, for garnish
3 limes, quartered, for garnish (3-4)

In a large heavy-bottomed casserole or pot, place the meat, half onion, garlic cloves, bay leaves, mint and a tablespoon of salt. Cover with 10 cups of water and bring to a rolling boil over medium-high heat. Skim off any foam that rises to the surface, and reduce the heat to low or medium-low heat, cover and simmer for an hour.

Meanwhile, place the ancho and pasilla chiles in a medium bowl, cover with boiling water and let them rehydrate for 10 to 15 minutes. Place the tomatoes and tomatillos in baking dish under the broiler, until they are completely charred and mushy, about 10 minutes. In a small skillet set over medium heat, place the sesame seeds and toast, stirring constantly, anywhere from 1 to 2 minutes until they start to become golden brown, but not completely dark brown.

In the jar of a blender, place the soaked chiles, along with 1/4 cup of the soaking liquid, the broiled tomatoes and tomatillos, and the toasted sesame seeds, and puree until completely smooth.

Remove the lid from the large casserole, remove the cooked onion, mint and garlic cloves (if some remains, it is totally fine) and pour the chile mixture in with the meat. Stir, cover again and cook for another half hour.

Remove the lid, raise heat to medium heat, add the cubed chayote squash and the corn, and cook partially covered for 15 minutes. Add the green beans and zucchini, and cook partially covered for another 10 minutes. Taste for salt and add more if need be.

Serve in bowls, making sure that each bowl has a serving of meat, corn, chayote, green beans and zucchini. Place white onion, cilantro and halved limes at the table, for people to add as last seasonings and garnishes.

Note: Traditionally, this recipe uses xoconostles, which are hard to find in the US. Instead, I use tomatillos, which have a similar tart flavor.

Servings: 6
Serving Size 1014 g
Nutrition per Serving: 587 Calories, 160 Calories from Fat, 17.8g Total Fat, 5.7g Saturated Fat, 203mg Cholesterol, 1347mg Sodium, 1958mg Potassium, 33.4g Total Carbs, 10.5g Dietary Fiber, 7.6g Sugars, 75.5g Protein
Vitamin A 86% - Vitamin C 88% - Calcium 11% - Iron 267%
Nutrition Grade: A

Good points:
    Very high in iron
    High in niacin
    High in phosphorus
    Very high in selenium
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    High in vitamin C
    High in zinc


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Thursday, August 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Vidalia Onion Stir Fry Sauce - 5.4g Carbs, <1g Fiber, Sugar

 

Vidalia Onion Stir Fry Sauce - 5.4g Carbs, <1g Fiber, Sugar

From: fatfreevegan.com
I found that using the amounts of red and black pepper given, the sauce tastes very spicy in the jar but much less so when added to vegetables, so use a little more red pepper flakes if you like a spicier stir-fry.
Prep time: 5 min
Cooking time: 30 min
Yields: about 2 1/2 cups
Servings: 10
Serving Size: 1/4 cup

1 large Vidalia or other sweet onion, finely chopped
6 cloves garlic, minced
2 1/2 Tbsp ginger root, minced (about 2 inches ginger root, peeled and minced)
1 1/2 cups vegetable broth
1 Tbsp tomato paste (I used double-strength)
1/2 tsp freshly-ground black pepper (or to taste)
1/4 tsp red pepper flakes (or to taste)
3/4 cup apple cider or apple juice
1/4 cup soy sauce, gluten-free tamari, or coconut aminos
1 Tbsp red wine vinegar
1/2 tsp dark sesame oil (see note)

Saute the onion in a medium-sized sauce pan until it softens, about 4 minutes. Add the garlic and ginger and cook for another minute. Add the broth and continue cooking for another 5 minutes.

Spoon about half of the onions and broth into a blender. Cover and begin blending on low, increasing speed until mixture is smooth. Careful–it's hot! Pour back into the saucepan. (If you prefer a smooth sauce, you can blend all of it.)

Add all ingredients except the sesame oil and cook on low until it reduces slightly, about 10-15 minutes. Add the sesame oil.

Add to "steam-fried" veggies at the end of cooking. I use about a cup of sauce for a large wok full of vegetables and seitan.

Notes: Half a teaspoon of dark (roasted) sesame oil gives the sauce a very light sesame flavor which, in my opinion, is essential to the flavor of the sauce. It also contributes about 1/4 of a gram of fat (about 2 calories) per serving. If you'd like, you can leave it out, or if you'd like a more pronounced sesame flavor, you can double or triple it and still have a sauce that contains less than a gram of fat.

The sauce should keep about two weeks in the refrigerator. Freeze it if you want to keep it longer.

Yields: about 2 1/2 cups
Servings: 10
Serving Size: 1/4 cup
Nutrition per Serving: 26 Calories, 3 Calories from Fat, <1g Total Fat, 0mg Cholesterol, 283.3mg Sodium, 83mg Potassium, 5.4g Carbs, <1g Fiber, Sugar, Protein

The exact amount of calories, and sodium will depend on vegetable broth used.


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Tuesday, August 26, 2014

[Healthy_Recipes_For_Diabetic_Friends] Dairy Free “Fettuccine” Alfredo with Shrimp - 38.1g Carbs, 5g Fiber, 8.2g Sugar

 

Dairy Free "Fettuccine" Alfredo with Shrimp - 38.1g Carbs, 5g Fiber, 8.2g Sugar

From: www.primalpalate.com
This thick and creamy Alfredo recipe is dairy-free, though you'd never know! You can customize the recipe to your liking, making it with chicken instead of shrimp, and spaghetti squash instead of zucchini.
Prep: 24 hours // Cook: 30 min // Ready in: 24 hours // Difficulty:     

12 oz raw Cashews, organic, soaked overnight
1/2 cup Water, filtered
1 tsp Onion Powder
1 1/2 tsp Garlic Powder
Salt and Pepper, to taste
2 Tbsp Ghee (Clarified Butter)
1 lb Raw Shrimp, wild caught
2 cloves Garlic, smashed and chopped
1/4 cup Parsley, chopped
4 Zucchini, medium size, spiral sliced

1. Pour the organic cashews into a glass bowl, cover with filtered water, then covering the bowl with plastic wrap or a towel, and soak overnight in the fridge.
2. After the cashews have soaked overnight, drain the water from them. Place the soaked cashews in a high speed blender or food processor.
3. Add 1/2 cup of filtered water to the cashews, and blend until smooth. You can add more water if your cashews aren't blending enough, but less water will result in a thicker sauce.
4. Add the onion powder, garlic powder, and salt and pepper to the cashews, and blend again until smooth. At this point you can keep the seasoned cashew cream in the fridge until you are going to make the meal.
5. Using a spiral slicer, slice your zucchini into noodles, and place in a steamer basket in a pot on the stove to steam.
6. Heat the pot with the zucchini noodles over medium heat, and steam until they are slightly soft, about 10 minutes.
7. If your shrimp is not peeled and deveined, be sure to do that before cooking the shrimp.
8. Melt one tablespoon of ghee in a large pot over medium heat. Add the shrimp to the pot, along with the smashed garlic cloves, and sauté until the shrimp is pink on either side.
9. Add the parsley to the pot, and continue to sauté.
10. Once the shrimp is cooked through, turn the burner down to medium-low heat, and add the seasoned cashew cream to the pot, stirring to combine. Add the second tablespoon of ghee, and season with additional salt and black pepper if needed.
11. Add the steamed zucchini noodles to the sauce pot, and stir to combine the noodles with the sauce mixture. This will allow the noodles to cook a bit more, as well as add more water to the sauce which is why it is best to keep the sauce on the thicker side.
12. Turn the burner down to low heat, and simmer until serving.
13. Serve, and garnish with additional fresh parsley if desired.

Notes: If you are allergic to shellfish, you can make this recipe by adding chicken to replace the shrimp. You can also use coconut oil to cook the shrimp (or chicken) if you prefer to not use ghee, but the ghee will add better flavor. If you do okay with grass-fed butter, you can use that to cook the shrimp as well.

Serves: 4
Nutrition per Serving: 67 Calories, 45g Total Fat, 29g Total Carbs, 38g Protein

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 437 g
Nutrition per Serving: 720 Calories, 433 Calories from Fat, 48.1g Total Fat, 12.4g Saturated Fat, 255mg Cholesterol, 314mg Sodium, 1231mg Potassium, 38.1g Total Carbs, 5g Dietary Fiber, 8.2g Sugars, 41.7g Protein
Vitamin A 25% - Vitamin C 65% - Calcium 18% - Iron 36%
Nutrition Grade: B

Good points:
    Low in sodium
    High in magnesium
    High in phosphorus


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[Healthy_Recipes_For_Diabetic_Friends] Zucchini Pasta with Creamy Avocado Sauce and Shrimp - 17.5g Carbs, 8.75g Fiber, 5.8g Sugar

 

 Zucchini Pasta with Creamy Avocado Sauce and Shrimp - 17.5g Carbs, 8.75g Fiber, 5.8g Sugar From: notenoughcinnamon.com
This Zucchini Pasta with Creamy Avocado Sauce and Shrimps is kind of my new favorite lunch. I guess mostly because of the zucchini noodles. I mean, isn't it an amazing concept? All the pasta fun, none of the carbs. And since I'm on a low carb diet lately this is exactly what I need! You will basically always find zoodles in my fridge, ready to be eaten. To make them, I use my new favorite kitchen toy called a Spiralizer. Thanks to this amazing little tool, your zucchini pasta will be ready in no time – and you can use it with tons of other veggies too!
Prep Time: 15 min
Total Time: 15 min
Serves: 2

10 oz cooked shrimps, peeled (weighted with shells)
2 medium zucchini, peeled

  >> For the sauce
1 avocado
the juice of 1/2 lemon
3 Tbsp coconut milk
1/4 tsp Tabasco
Salt, to taste

Using your Spiralizer, make zucchini noodles. If you don't have one, you can use a julienne slicer or a mandoline (but I've never tried myself).

Combine all the sauce ingredients in your food processor and process until smooth.

Scrape the edges of the bowl as needed.

Toss zucchini pasta with sauce, top with shrimps and serve.

Notes:
I like my zoodles raw but you can also cook the zucchini in a non-stick skillet with a little olive oil for about one minute or less.

The coconut milk gives a very subtle coconut flavor (I honestly can't taste it). You can sub it with another milk.

Serves: 2
Nutrition per Serving: 348 Calories, 21.7g Fat, 25.3g Protein, 17.5g Carbs, 8.75g Fiber, 5.8g Sugar

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Sunday, August 24, 2014

[Healthy_Recipes_For_Diabetic_Friends] Almond Crusted Chicken - 21.7g Carbs, 9.9g Fiber, 1.2g Sugar

 

Almond Crusted Chicken - 21.7g Carbs, 9.9g Fiber, 1.2g SugarFrom: Stevens, Karen; Mitchell, Robert (2014-04-02). Chicken Recipes: Easy and Delicious Chicken Recipes To Prepare During The Week! (Kindle Locations 494-506).  Kindle Edition.

1 1/2 tsp paprika
1 cup almonds, unblanched, and chopped finely
2 egg whites, beaten
4 chicken breasts, boneless, and skinned
4 Tbsp extra-virgin olive oil
1 Tbsp unsalted butter, melted
1 Tbsp sherry vinegar
5 cups salad greens
Sea salt and black pepper, to taste

1. Stir together the paprika and the almonds. Set aside.

2. Use paper towels to pat-dry the chicken breasts. Rub sea salt and black pepper on the chicken.

3. Working with one piece at a time, carefully dip the chicken into a bowl of egg whites.

4. Press the almonds into the sides of the egg-coated chicken.

5. Place the finished chicken onto a baking sheet. Repeat until you finish with all the chicken breasts. Cover the baking sheet, and refrigerate it for 20 minutes.

6. Preheat the oven to 350 degrees F. Place a rack in the middle of a baking pan.

7. Pour 1 Tbsp of the olive oil and butter into a skillet. Place the skillet on a stove set on medium-high. Cook the chicken for 4 minutes on each side.

8. Move the cooked chicken to the prepared rack. Bake the chicken for 20 minutes.

9. While baking, pour the sherry vinegar into a small bowl, and season with sea salt and black pepper to taste. Whisk to combine.

10. Gradually add the remaining olive oil, while still continuously whisking.

11. Add the salad greens to the bowl of dressing. Toss to coat.

12. Preparing 4 serving plates. Divide the salad and chicken equally between the plates. Serve!

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 538 g
Nutrition per Serving: 695 Calories, 374 Calories from Fat, 41.5g Total Fat, 8.2g Saturated Fat, 0g Trans Fat, 159mg Cholesterol, 284mg Sodium, 634mg Potassium, 21.7g Total Carbs, 9.9g Dietary Fiber, 1.2g Sugars, 62.8g Protein
Vitamin A 101% - Vitamin C 23% - Calcium 18% - Iron 26%
Nutrition Grade: B

Good points:
    Low in sodium
    Very low in sugar
    High in niacin
    High in vitamin A

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[Healthy_Recipes_For_Diabetic_Friends] Re: Tapioca Miracle Rice Pudding

 

"Miracle Rice" is a product made to be lower carbs. Information can be found at: Zero Calorie noodles - Miracle Rice from miraclenoodle.com

 

There is no real Tapioca in the recipe. It is similar to "Potatoes" made of cauliflower. Faux food for those who wish to eat lower carb or just health reasons.

Take care,
Gloria

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[Healthy_Recipes_For_Diabetic_Friends] Crispy Cornmeal Chicken - 18.4g Carbs, 1.8g Fiber

 

Crispy Cornmeal Chicken - 18.4g Carbs, 1.8g FiberFrom: Stevens, Karen; Mitchell, Robert (2014-04-02). Chicken Recipes: Easy and Delicious Chicken Recipes To Prepare During The Week! (Kindle Locations 252-264). Kindle Edition.

4 boneless chicken breast halves, skinned
1 egg, beaten
3/4 cup cornmeal
1/22 tsp basil
1/4 tsp oregano
1/4 cup parmesan cheese, grated
2 Tbsp lemon juice
Salt and black pepper, to taste

1. Rinse the chicken in some clean water and pat it dry.

2. Use a meat tenderizer to flatten the chicken breasts until they are around ¼ inch thick.

3. In a shallow pan, mix the basil oregano, cheese, salt, and black pepper.

4. Give the chicken a light coat of lemon juice and dip into the beaten eggs.

5. Dredge the chicken in cornmeal and let it dry on a wire rack for 20 minutes.

6. While waiting, coat a two-sided grill's grates with non-stick cooking spray.

7. Preheat the grill to medium heat.

8. Grill the chicken for around 6 minutes. This should leave it golden brown and crisp.

9. Arrange decoratively on a serving plate. Enjoy!

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 246 g
Nutrition per Serving: 433 Calories, 97 Calories from Fat, 10.8g Total Fat, 4.2g Saturated Fat, 0g Trans Fat, 197mg Cholesterol, 315mg Sodium, 447mg Potassium, 18.4g Total Carbs, 1.8g Dietary Fiber, 62.9g Protein - Vitamin A 5% - Vitamin C 6% - Calcium 16% - Iron 15%
Nutrition Grade: B

Good points:
    Very low in sugar
    High in niacin
    High in phosphorus
    High in selenium

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Re: [Healthy_Recipes_For_Diabetic_Friends] Tapioca Miracle Rice Pudding

 

It is a Faux Tapioca using Miracle Rice.

Darlene


On 24/08/2014 8:57 AM, 'LLScott' llscott2000@bellsouth.net [Healthy_Recipes_For_Diabetic_Friends] wrote:
 

I do not see the tapioca listed??

-----Original Message-----
From: Darlene BC dsharple@shaw.ca [Healthy_Recipes_For_Diabetic_Friends]
Sent: Sunday, August 24, 2014 10:20 AM
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Cc: Darlene BC
Subject: [Healthy_Recipes_For_Diabetic_Friends] Tapioca Miracle Rice Pudding

Tapioca Miracle Rice Pudding

6 large egg yolks
1/2 cup unsweetened almond milk
1/4 cup Swerve (erythritol and 1/4 tsp stevia glycerite)
1/4 cup butter or coconut oil, melted
1 tsp vanilla (or other extract like cherry!)
1 package Miracle Rice
Cinnamon to taste

VARIATION: add 2 Tbsp cocoa powder for chocolate tapioca!

Whisk egg yolks, almond milk, natural sweetener and extract (and cocoa
powder if using) in medium metal bowl to blend.

Slowly mix in the melted butter so the eggs don’t cook unevenly.

Set bowl over saucepan of simmering water.

Whisk mixture constantly and vigorously until thickened and instant-read
thermometer inserted into mixture registers 140°F for 3 minutes, about 5
minutes total (or coats the back of a spoon).

Remove mixture from over water. Stir in the Miracle Rice. Add cinnamon
to desired taste.

Serve warm or chilled.

NOTE: If serving chilled, it can be prepared 1 to 3 days ahead and
refrigerated. Re-whisk before serving.

NUTRITIONAL COMPARISON (per serving):

Traditional Tapioca = 340 calories, 19g fat, 4.5g protein, 36.9g carbs,
0g fiber
Healthified Tapioca = 185 calories, 18.6g fat, 4.3g protein, 1.1g carb,
0g fiber

------------------------------------
Posted by: Darlene BC <dsharple@shaw.ca>
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Yahoo Groups Links


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Re: [Healthy_Recipes_For_Diabetic_Friends] Tapioca Miracle Rice Pudding

 

I do not see the tapioca listed??

-----Original Message-----
From: Darlene BC dsharple@shaw.ca [Healthy_Recipes_For_Diabetic_Friends]
Sent: Sunday, August 24, 2014 10:20 AM
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Cc: Darlene BC
Subject: [Healthy_Recipes_For_Diabetic_Friends] Tapioca Miracle Rice Pudding

Tapioca Miracle Rice Pudding

6 large egg yolks
1/2 cup unsweetened almond milk
1/4 cup Swerve (erythritol and 1/4 tsp stevia glycerite)
1/4 cup butter or coconut oil, melted
1 tsp vanilla (or other extract like cherry!)
1 package Miracle Rice
Cinnamon to taste

VARIATION: add 2 Tbsp cocoa powder for chocolate tapioca!

Whisk egg yolks, almond milk, natural sweetener and extract (and cocoa
powder if using) in medium metal bowl to blend.

Slowly mix in the melted butter so the eggs don't cook unevenly.

Set bowl over saucepan of simmering water.

Whisk mixture constantly and vigorously until thickened and instant-read
thermometer inserted into mixture registers 140°F for 3 minutes, about 5
minutes total (or coats the back of a spoon).

Remove mixture from over water. Stir in the Miracle Rice. Add cinnamon
to desired taste.

Serve warm or chilled.

NOTE: If serving chilled, it can be prepared 1 to 3 days ahead and
refrigerated. Re-whisk before serving.

NUTRITIONAL COMPARISON (per serving):

Traditional Tapioca = 340 calories, 19g fat, 4.5g protein, 36.9g carbs,
0g fiber
Healthified Tapioca = 185 calories, 18.6g fat, 4.3g protein, 1.1g carb,
0g fiber

------------------------------------
Posted by: Darlene BC <dsharple@shaw.ca>
------------------------------------

------------------------------------

Yahoo Groups Links

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[Healthy_Recipes_For_Diabetic_Friends] Tapioca Miracle Rice Pudding

 

Tapioca Miracle Rice Pudding

6 large egg yolks
1/2 cup unsweetened almond milk
1/4 cup Swerve (erythritol and 1/4 tsp stevia glycerite)
1/4 cup butter or coconut oil, melted
1 tsp vanilla (or other extract like cherry!)
1 package Miracle Rice
Cinnamon to taste

VARIATION: add 2 Tbsp cocoa powder for chocolate tapioca!

Whisk egg yolks, almond milk, natural sweetener and extract (and cocoa
powder if using) in medium metal bowl to blend.

Slowly mix in the melted butter so the eggs don't cook unevenly.

Set bowl over saucepan of simmering water.

Whisk mixture constantly and vigorously until thickened and instant-read
thermometer inserted into mixture registers 140°F for 3 minutes, about 5
minutes total (or coats the back of a spoon).

Remove mixture from over water. Stir in the Miracle Rice. Add cinnamon
to desired taste.

Serve warm or chilled.

NOTE: If serving chilled, it can be prepared 1 to 3 days ahead and
refrigerated. Re-whisk before serving.

NUTRITIONAL COMPARISON (per serving):

Traditional Tapioca = 340 calories, 19g fat, 4.5g protein, 36.9g carbs,
0g fiber
Healthified Tapioca = 185 calories, 18.6g fat, 4.3g protein, 1.1g carb,
0g fiber

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Tuesday, August 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Garlic Shrimp Salad - 10.69g Carbs, 3.18g Fiber, 4.95g Sugar

 

Garlic Shrimp Salad - 10.69g Carbs, 3.18g Fiber, 4.95g SugarFrom: The George Mateljan Foundation
Enjoy this delicious shrimp salad as part of your Healthiest Way of Eating. It makes a great light meal on its own, or you can serve it as a side salad to a larger meal.
Prep and Cook Time: 25 min

4 medium cloves garlic, pressed
1 lb medium-sized cooked shrimp, best bought still frozen
1 bunch asparagus, cut into 1-inch pieces, discarding bottom fourth
3 Tbsp vegetable broth
1 fresh tomato, diced into 1/2-inch pieces
3 Tbsp chopped fresh parsley (or 3 tsp dried parsley if fresh not available)
Small head of romaine lettuce, chopped
*optional 2 oz crumbled goat cheese
Salt and fresh cracked black pepper, to taste

   >>  Dressing
3 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil
1 Tbsp Dijon mustard
1 tsp honey
Salt and fresh cracked black pepper to taste

Press garlic and let sit for at least 5 minutes to bring out its hidden health benefits.

Make sure shrimp is completely thawed and patted dry with a paper towel, or it will dilute the flavor of the salad.

Add broth to medium skillet and after it has heated up, Healthy Saute asparagus for 5 minutes.

Whisk together lemon, oil, mustard, honey, garlic, salt and pepper. Toss shrimp, asparagus, parsley, and tomato with dressing and herbs. Allow shrimp salad to marinate for at least 15 minutes.

Discard outer leaves of lettuce head, rinse, dry, and chop. Serve shrimp mixture on bed of lettuce and top with crumbled goat cheese, if desired.

Serves 4
Healthy Cooking Tips:
Buying shrimp that is still frozen will ensure that it will be as fresh as possible. Because all shrimp comes frozen in stores once they have thawed they lose their freshness very quickly. This recipe was created to be very quick and easy, so we added already cooked shrimp to the ingredient list. If you have the time, obviously it would have better flavor if the shrimp was raw and you cooked it yourself. It is very important either way to make sure the shrimp is patted dry. Otherwise it will dilute the flavor of your salad. Also, if you plan ahead, this salad will taste even better if it marinates for a couple of hours. It's easiest to cut the bunch of asparagus at the same time. Just line up ends, cut off the bottom fourth (which is fibrous) and cut rest into 1-inch pieces.

Serves: 4
Nutrition per Serving: 222.91 Calories, 9.09g Total Fat, 5.54 g Monounsaturated Fat, 0.89 g Polyunsaturated Fat, 1.07 g Saturated Fat, 0g Trans Fat, 81.77 Calories from Fat, 9.63 Calories from Saturated Fat, 222.75 mg Cholesterol, 27.87g Protein, 10.69g Carbs, 3.18g Dietary Fiber, 4.95g Total Sugars, 5.30 mg Iron, 26.03 mg Magnesium, 662.48 mg Potassium, 360.48 mg Sodium

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