Saturday, December 17, 2016

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Easy Almond Meal Grits or Polenta - 4.3g Carbs, 0g Fiber, 0.8g Sugars


Low Carb Easy Almond Meal Grits or Polenta - 4.3g Carbs, 0g Fiber, 0.8g Sugars

From: Stone, Jeremy. Keto: 50 Mediterranean Inspired Keto Diet Recipes for Quick Weight Loss (Kindle Locations 571-574). UNKNOWN. Kindle Edition.
The traditional polenta or grit uses cornmeal. This low carb version uses almond meal instead. It's quick and simple. You can enjoy this as is, add cheese and top with cooked bacon into your bowls, or pair it with salmon patties. Add less or more water for a thicker or thinner texture. This healthy breakfast is low in cholesterol, sugar, and sodium, and high in manganese, vitamin E, and phosphorus.
Prep Time: 3 min  
Cook Time: 5 min  
Serving Size: 73 g
Serves: 5

1 cup almond meal OR almond flour
1 cup water
1/ 3 cup Parmesan cheese, good quality, freshly grated (about 2/ 3 cup if you are using a micro planer)
Salt (1/4 tsp if using cheese and 1/2 tsp salt if not using cheese)
Pepper, to taste

In a medium-sized saucepan, place the almond meal, water, and salt; whisk until lump-free. Over medium heat, bring the mixture to boil, whisking occasionally. When boiling, whisk continuously for about 1-2 minutes, until the mixture noticeably thickens. Remove from the heat. If using, whisk in the cheese until thoroughly melted; season with the pepper to taste. Pour into serving bowls.

Serving Suggestion: Sautéed greens (chard, spinach, kale), with one or more of the following: onions, bacon, mushrooms, and/ or garlic.
Fried Polenta: Pour the mixture into a 9x9 pan lightly coated with olive oil; let cool until solidified. When solid, cut into squares; fry in a small amount of oil and serve crisp.
Notes: The mixture will thicken as it cools and the thickness will vary based on how refined the almond meal is. This dish is also more filling than the traditional recipe. You can reheat any leftovers. Just add a little more water.

Serves: 5
Nutrition per Serving: 132 Calories, 11g Total Fat, 1.7g Saturated Fat, 0g Trans Fat, 6.2g Protein, 4.3g Net Carbs, 4.3g Total Carbs, 0g Dietary Fiber, 0.8g Sugars, 5mg Cholesterol, 65mg Sodium, 140mg Potassium - Iron: 4% Vitamin A: 1%; Vitamin C: 0%; Calcium: 11%


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