Friday, October 13, 2017

[Healthy_Recipes_For_Diabetic_Friends] Easy Chicken, Spinach, and Wild Rice Soup - 28g Carbs, 3g Fiber

 

Easy Chicken, Spinach, and Wild Rice Soup - 28g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com

1 (about 14 oz can) reduced-sodium chicken broth
1 3/4 cups chopped carrots
2 (10 3/4 oz  cans each) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
2 cups cooked wild rice
1 tsp dried thyme
1/4 tsp dried sage
1/4 tsp black pepper
2 cups coarsely chopped baby spinach
1 1/2 cups chopped cooked chicken*
1/2 cup fat-free half-and-half or fat-free (skim) milk

Bring broth to a boil in large saucepan over medium-high heat. Add carrots; cook 10 minutes.

Add soup, rice, thyme, sage, and pepper to saucepan; bring to a boil. Stir in spinach, chicken, and half-and-half; cook and stir 2 minutes or until heated through.

*Note. Half of a rotisserie chicken will yield about 1 1/2 cups of cooked meat.

Servings: 6 - 7
Serving size: 1 cup
Nutrition per Serving: 256 Calories, 7g Fat, 2g Saturated Fat, 62 mg Cholesterol, 624mg Sodium, 28g Carbs, 3g Fiber, 22g Protein

Exchanges per serving: 2 Bread/Starch, 2 Meats


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[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts Gratin - 9g Carbs, 3g Fiber, 2g Sugar

 

Brussels Sprouts Gratin - 9g Carbs, 3g Fiber, 2g Sugar

From: skinnyms.com

Servings: 6
Serving Size: 1/2 cup

1 lb Brussels sprouts, trimmed and sliced in half
1 Tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
2 Tbsp butter
2 Tbsp white whole wheat flour
3/4 cup skim shredded white cheddar cheese
1/4 cup skim shredded parmesan cheese

Preheat oven to 400 degrees. Toss the Brussels sprouts in the olive oil, salt and pepper. Place into a baking dish, then put in oven for 30 minutes, taking out once to move around the sprouts.

Meanwhile, heat butter on stove on low heat. When it is completely melted, add flour and whisk together. Once this is well combined, add milk. Whisk again until mixed, then add cheddar cheese. Whisk until cheese is melted. Pour this over the Brussels sprouts, then sprinkle the parmesan on top. Bake for 10 to 15 more minutes, until the cheese is bubbling and starting to brown.

Servings: 6
Serving Size: 1/2 cup
171 Calories, 12g Total Fat, 6g Saturated Fat, 0g Trans Fat, 28mg Cholesterol, 493mg Sodium, 9g Carbs, 3g Fiber, 2g Sugar, 8g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Sweet Potato Minestrone - 48g Carbs, 11g Fiber

 

 Sweet Potato Minestrone - 48g Carbs, 11g Fiber

From: www.diabetesselfmanagement.com

1 Tbsp extra virgin olive oil
3/4 cup diced onion
1/2 cup diced celery
2 cups diced peeled sweet potatoes
1 (about 15 oz can) Great Northern beans, rinsed and drained
1 (about 14 oz can) no-salt-added diced tomatoes
3 cups water
3/4 tsp dried rosemary
1/2 tsp salt (optional)
1/8 tsp black pepper
2 cups coarsely chopped kale leaves (lightly packed)
4 Tbsp grated Parmesan cheese

Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt, if desired, and pepper into saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes.

Add kale; cover and cook 10 minutes or until tender.

Ladle soup into bowls; sprinkle with cheese.

Note: Choose kale in small bunches with firm leaves and a rich, deep color. Avoid bunches with limp, wilted, or discolored leaves. To remove the tough stems, make a "V-shaped" cut where the stem joins the leaf. Stack the leaves and cut them into pieces.

Servings: 4
Serving size: 1 1/2 cups
Nutrition per Serving: 286 Calories,6g Fat, 2g Saturated Fat, 4mg Cholesterol, 189mg Sodium, 48g Carbs, 11g Fiber, 13g Protein

Exchanges per serving: 3 Bread/Starch, 1 Meat


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Thursday, October 12, 2017

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Cheese and Cauliflower Chowder - 8.3 g Carbs, 1.6 g Fiber

 


Low Carb Cheese and Cauliflower Chowder - 8.3 g Carbs, 1.6 g Fiber


From: Low Carb Mag November 2017


8 slices bacon, chopped (save half for garnish)

1/2 small yellow onion, chopped

1 celery stalk, chopped

2 garlic cloves, minced

Salt & pepper, to taste

4 cups grated cauliflower

2 Tbsp water

2 Tbsp almond flour

2 cups chicken broth, divided

2 cups milk

3 - 4 dashes hot sauce (more or less)

2 1/2 cups (12oz) shredded cheddar cheese, divided (save ½ cup for garnish)

2 green onions, chopped (optional)


1. Heat a large soup pot over medium heat and saute bacon until crispy.


2. Remove bacon but retain the drippings from the pot.


3. Add chopped onion, garlic and celery to the pot then season with salt and pepper and saute until vegetables are tender.


4. Add cauliflower and stir to combine. Add water then place the lid on top and cook cauliflower until tender, stirring from time to time.


5. Meanwhile, whisk together the flour and 1/4 cup chicken broth in a small bowl then set aside.


6. Once the cauliflower is cooked through, add in the remaining 1-3/4 cup chicken broth and 2 cups milk then turn up the heat and bring to a boil.


7. Add in a dash of hot sauce.


8. Slowly add in the flour and chicken broth mixture while stirring, then turn down heat and simmer until chowder has thickened.


9. Turn off the heat then stir in 2 cups cheddar cheese and half of the cooked bacon.


10. Add more salt, pepper, and hot sauce if needed.


Serving Instructions: Slice each stuffed gourd and serve with chili sauce on the side.


Servings: 8

Nutrition per Serving: 344.66 Calories, 27.6 g Fat, 8.3 g Carbs, 1.6 g Fiber, 16.9 g Protein


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Sunday, October 8, 2017

[Healthy_Recipes_For_Diabetic_Friends] Lemon Garlic Chicken & White Beans - 21g Carbs, 6g Fiber

 

Lemon Garlic Chicken & White Beans - 21g Carbs, 6g Fiber

From: www.nutritionaction.com
Time: 35 min

3 Tbsp extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed
8 cloves garlic, sliced
1/2 tsp dried oregano
3 Tbsp lemon juice, more to taste
2 15 oz cans no-salt-added cannellini or other white beans, undrained
2 Tbsp chopped parsley
Freshly ground black pepper, to taste
3/4 tsp kosher salt

1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Saute the chicken until browned, 3-4 minutes per side. Remove to a plate.

2. Reduce the heat to low. Add the garlic and sauté until it starts to color, about 1 minute.

3. Stir in the oregano and cook, stirring constantly, for 30 seconds.

4. Stir in the lemon juice and beans with their liquid.

5. Return the chicken and any juices to the pot. Cover and gently simmer until the chicken is tender and cooked through,15-20 minutes.

6. Stir in the parsley. Season with pepper and up to 3/4 tsp of salt.

Freezes Well!!!

Serves: 6
Nutrition per serving (1 thigh with sauce): 280 Calories, 13g Total fat, 2.5g Sat fat, 330mg Sodium, 21g Carbs, 6g Fiber, 21g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Paprika Chicken & Chickpeas - 22g Carbs, 6g Fiber

 

Paprika Chicken & Chickpeas - 22g Carbs, 6g Fiber

From: www.nutritionaction.com

Time: 45 min

3 Tbsp extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed
1 large onion, finely chopped
1 red bell pepper, finely chopped
1/4 cup tomato paste
3 cloves garlic, minced
1 Tbsp paprika
1 15 oz can no-salt-added diced tomatoes
1 15 oz can no-salt-added chickpeas, undrained
Freshly ground black pepper, to taste
3/4 tsp kosher salt

1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Sauté the chicken until browned, 3-4 minutes per side. Remove to a plate.

2. Sauté the onion and pepper until they start to brown, 4-5 minutes.

3. Stir in the tomato paste and cook, stirring often, until it starts to darken, 2-3 minutes.

4. Stir in the garlic and paprika and cook, stirring constantly, for 1 minute.

5. Stir in the tomatoes and chickpeas with their liquid. Return the chicken and any juices to the pot. Reduce the heat to low, cover, and gently simmer until the chicken is tender and cooked through, 15-20 minutes.

6. Season with pepper and up to ¾ tsp. of salt.

Freezes well!!

Serves: 6
Nutrition per Serving (1 thigh with sauce): 280 Calories, 13g Total Fat, 2.5g Sat Fat, 340mg Sodium, 22g Carbs, 6g Fiber, 19g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Curried Lima Bean Soup With Tomato - 30.62g Carbs, 5.81g Fiber, 6.15g Sugar

 

Curried Lima Bean Soup With Tomato - 30.62g Carbs, 5.81g Fiber, 6.15g Sugar

From: www.realsimple.com

Hands-On Time: 20 Mins
Total Time: 1 Hour
Servings: 6

2 yellow onions, roughly chopped
1 2-inch piece fresh ginger, peeled and roughly chopped
4 cloves garlic, peeled
2 medium carrots, roughly chopped
2 Tbsp vegetable oil, divided
2 tomatoes (about 8 oz.), chopped
2 tsp curry powder
1/4 tsp ground allspice
1/4 tsp cayenne pepper, optional
8 cups vegetable or chicken stock
1/4 cup brown rice
2 cups frozen peas, lima beans, or shelled edamame
Yogurt, Cilantro, and lime wedges, for serving

Combine onion, ginger, garlic and carrots in a food processor and pulse until finely chopped.

Heat 2 tablespoons oil in a large heavy-bottomed pot over medium high. Add onion mixture and cook, stirring often, until softened, about 4 minutes. Add tomatoes and cook until liquid has mostly evaporated, about 2 minutes. Add curry powder, allspice and cayenne if using and stir to combine. Add stock and brown rice and bring to a simmer. Simmer, uncovered, until rice is tender and liquid is slightly reduced, 30 to 35 minutes.

Add peas and simmer until bright green and tender, about 2 minutes. Serve soup topped with yogurt and cilantro, with lime wedges on the side.

Servings: 6
Nutrition per Serving: 197.31 Calories, 5.94g Fat, 0.49g Sat fat, 0mg Cholesterol, 780.11 Sodium, 30.62g Carbs, 5.81g Fiber, 6.15g Sugar, 5.91g Protein 


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Re: [Healthy_Recipes_For_Diabetic_Friends] Creamy Turmeric Dip - 3g Carbs, 0g Fiber

 

This sounds very good! I would replace the sugar with Swerve or Splenda, but that's me...turmeric is supposed to be a great natural anti-inflammatory. For those who keep it on hand, a Chinese Five Spice or garam masala would be great rather than 'just' cinnamon (both contain cinnamon)~

=====
Kathleen Bowen Simons
Lorton, Virginia

Do not mock a pain you haven't endured 

On Sun, Oct 8, 2017 at 3:16 PM, chefgloria1030@yahoo.com [Healthy_Recipes_For_Diabetic_Friends] <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
 

Creamy Turmeric Dip -  3g Carbs, 0g Fiber

{Suggestion: Personally, I would leave the sugar out! Take care, Gloria}

From: www.mccormick.com
Get your dippers ready! This low-fat yogurt and milk blend with golden turmeric and cinnamon creates a tangy homemade dip for veggies, pita chips and other crispy snacks.
Servings: 8

1 cup plain lowfat yogurt
1 Tbsp lowfat milk
1 Tbsp lemon juice
1 1/2 tsp sugar
1/2 tsp McCormick® Ground Turmeric
1/2 tsp sea salt from McCormick® Sea Salt Grinder
1/4 tsp McCormick® Cinnamon, Ground

Mix all ingredients in medium bowl until well blended. Cover.

Refrigerate your turmeric dip until ready to serve.

Servings: 8
Nutrition per Serving: 29 Calories, 1g Total Fat, 0g Saturated Fat, 2mg Cholesterol, 122mg Sodium, 3g Carbs, 0g Fiber, 2g Protein



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[Healthy_Recipes_For_Diabetic_Friends] Creamy Turmeric Dip - 3g Carbs, 0g Fiber

 

Creamy Turmeric Dip -  3g Carbs, 0g Fiber

{Suggestion: Personally, I would leave the sugar out! Take care, Gloria}

From: www.mccormick.com
Get your dippers ready! This low-fat yogurt and milk blend with golden turmeric and cinnamon creates a tangy homemade dip for veggies, pita chips and other crispy snacks.
Servings: 8

1 cup plain lowfat yogurt
1 Tbsp lowfat milk
1 Tbsp lemon juice
1 1/2 tsp sugar
1/2 tsp McCormick® Ground Turmeric
1/2 tsp sea salt from McCormick® Sea Salt Grinder
1/4 tsp McCormick® Cinnamon, Ground

Mix all ingredients in medium bowl until well blended. Cover.

Refrigerate your turmeric dip until ready to serve.

Servings: 8
Nutrition per Serving: 29 Calories, 1g Total Fat, 0g Saturated Fat, 2mg Cholesterol, 122mg Sodium, 3g Carbs, 0g Fiber, 2g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Creamy Avocado Dip with Scallions - 10g Carbs, 5g Fiber

 

Creamy Avocado Dip with Scallions - 10g Carbs, 5g Fiber

From: Joe Sevier Epicurious July 2016
With a mix of caramelized and fresh scallions, plus avocado and yogurt, this dip has a taste and texture somewhere between onion dip and guacamole.
Makes: about 1 1/2 cups
Active Time: 10 min
Total Time: 10 min

1 Tbsp neutral vegetable oil
3 large scallions, white and pale-green parts thinly sliced, dark-green parts trimmed, finely chopped
3/4 tsp kosher salt, plus more
1 avocado, coarsely chopped
3/4 cup low-fat plain Greek yogurt
Tortilla chips or pita chips (for serving; optional)

Heat oil in a small saucepan over medium. Add sliced scallions and a pinch of salt; cook, stirring frequently, until scallions just start to brown around the edges, about 3 minutes.

Transfer scallions and oil to a medium bowl. Add avocado, yogurt, and remaining 3/4 tsp. salt; stir to combine, lightly mashing avocado so mixture is slightly chunky. Taste and adjust seasonings. Top with finely chopped scallions. Serve with tortilla chips or pita chips alongside, if using.

Servings: 3
Nutrition per Serving: 219 Calorie, 18g Fat, 4g Saturated Fat, 2g Polyunsaturated Fat, 10g Monounsaturated Fat, 10mg Cholesterol, 392mg Sodium, 10g Carbs, 5g Fiber, 7g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Slow-Roasted Salmon with Fennel, Citrus, and Chiles - 6g Carbs, 2g Fiber, 3g Sugar

 

Slow-Roasted Salmon with Fennel, Citrus, and Chiles - 6g Carbs, 2g Fiber, 3g Sugar

From: www.bonappetit.com
Don't bother trying to divide this fillet into tidy portions. Instead, use a spoon to break it into perfectly imperfect pieces.
Servings: 6

1 medium fennel bulb, thinly sliced
1 blood or navel orange, very thinly sliced, seeds removed
1 Meyer or regular lemon, very thinly sliced, seeds removed
1 red Fresno chile or jalapeño, with seeds, thinly sliced
4 sprigs dill, plus more for serving
Kosher salt and coarsely ground black pepper
1  2-lb. skinless salmon fillet, preferably center-cut
3/4 cup olive oil
Flaky sea salt (such as Maldon)

Also try with: Cod, halibut, John Dory, or turbot fillets

Preheat oven to 275 degrees F. Toss fennel, orange slices, lemon slices, chile, and 4 dill sprigs in a shallow 3-qt. baking dish; season with kosher salt and pepper. Season salmon with kosher salt and place on top of fennel mixture. Pour oil over.

Roast until salmon is just cooked through (the tip of a knife will slide through easily and flesh will be slightly opaque), 30–40 minutes for medium-rare.

Transfer salmon to a platter, breaking it into large pieces as you go. Spoon fennel mixture and oil from baking dish over; discard dill sprigs. Season with sea salt and pepper and top with fresh dill sprigs.

Servings: 6
Nutrition per Serving: 480 Calories, 38g Fat, 5g Saturated Fat, 85mg Cholesterol,  330mg Sodium, 6g Carbs, 2g Dietary Fiber, 3g Total Sugars, 31g Protein


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