Thursday, August 17, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken Cordon Bleu Casserole – 3g Carbs, 0g Fiber, 2g Sugars

 

Chicken Cordon Bleu Casserole –  3g Carbs, 0g Fiber, 2g Sugars

From: Low Carb Mag September 2017
Low Carb, Grain Free, THM S - By Taryn of joyfilledeats.com
This wonderful dish has chicken, ham, and swiss cheese in a creamy dijon sauce. Since you don't need to bread the chicken or stuff it is quick and easy.
Number of Portions: 6

6 cups shredded cooked chicken (from about 2 lb chicken)
6 oz ham, cut into bite size pieces
4 oz butter, melted
6 oz cream cheese, softened
1 Tbsp dijon mustard
1 Tbsp white wine, optional
1-2 oz lemon juice (use the full amount if you love lemon - I do)
1/2 tsp salt
5 oz swiss cheese

1. Preheat the oven to 350. Put the chicken in the bottom of a 9 x 13 baking dish. Layer the pieces of ham on top.

2. In a blender combine the melted butter, softened cream cheese, white wine (if using), mustard, lemon juice, and salt. Blend until a thick sauce forms. Spread this sauce over the chicken and ham in the baking dish.

3. Lay the slices of swiss cheese on top of the sauce. Bake for 30-40 minutes until hot.

4. I broiled it for 2 minutes at the end so the cheese would get more golden and bubbly. If you decided to do that do not leave it unattended. It's very easy to burn the cheese topping.

Nutrition From: https://happyforks.com/analyzer
Using salted butter, No dijon mustard or white wine! Using 2 oz lemon juice!
Serves: 6
Serving Size: 7.8 oz (221)
Nutrition per Serving: 848 Calories, 685 Calories From Fat, 76.6g Total Fat, 32g Saturated Fat, 0.6g Trans Fat, 192mg Cholesterol, 891mg Sodium, 3g Total Carbs, 0g Dietary Fiber, 2g Sugars, 36g Protein – Vitamin A: 25% - Vitamin C: 6% - Calcium: 23% - Iron: 12%


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[Healthy_Recipes_For_Diabetic_Friends] Eggplant Butter - 2g Carbs, 1g Fiber, 1g Sugar

 

Eggplant Butter - 2g Carbs, 1g Fiber, 1g Sugar

From: www.myrecipes.com
This umami-rich compound butter is the perfect summery spread to put eggplant to delicious use. Spoon the butter over grilled meats, toss with roasted veggies, swirl into sauces or pastas, or spread it simply over grilled bread for a scrumptious snack.
Active Time: 15 Min
Total Time: 1 Hour
Serves: 12
Serving size: 2 Tbsp

1 medium eggplant (about 1 lb), stemmed and peeled
Cooking spray
1/2 cup (4 oz) unsalted butter, softened
1 Tbsp lemon zest PLUS 1 tsp fresh juice (from 1 lemon)
1 Tbsp olive oil
1 tsp drained capers, chopped
3/4 tsp kosher salt
1 anchovy fillet

Cut eggplant lengthwise into 3/4-inch-thick slabs. Lightly coat eggplant with cooking spray. Preheat grill or large grill pan coated with cooking spray to medium-high (about 450 degrees F). Grill eggplant, uncovered, until tender, about 6 minutes per side. Cool 10 minutes. Coarsely chop eggplant.

Process chopped eggplant, butter, zest, juice, oil, capers, salt, and anchovy in a food processor until very smooth, 1 to 2 minutes. Use immediately, or store in an airtight container in refrigerator, and bring to room temperature before serving. Use Eggplant Butter to finish grilled meats, stirred into sautéed vegetables, or as a spread or dip.

Nutrition From: https://happyforks.com/analyzer
Serves: 12
Serving size: 2 Tbsp (51g)
Nutrition per Serving: 67 Calories, 57 Calories From Fat, 6.4g Total Fat, 3.4g Saturated Fat, 0g Trans Fat, 10mg Cholesterol, 179mg Sodium, 2g Total Carbs, 1g Dietary Fiber, 1g Sugars, 1g Protein – Vitamin A: 3% - Vitamin C: 3% - Calcium: 1% - Iron: 1%


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Wednesday, August 16, 2017

[Healthy_Recipes_For_Diabetic_Friends] Skinny Sister Chicken Parmesan - 10g Carbs, 2g Fiber, 6g Sugar

 

Skinny Sister Chicken Parmesan - 10g Carbs, 2g Fiber, 6g Sugar

From: www.modernhoney.com
Here's the Skinny Sister of Chicken Parmesan. Skip the high calorie Chicken Parmesan that's loaded with fried breading and not skimp on the flavor.
Author: Melissa Stadler, Modern Honey
Cook time: 15 min
Total time: 15 min
Recipe type: Dinner
Cuisine: Italian
Serves: 4

2 Tbsp Extra Virgin Olive Oil
1 1/2 lbs Chicken Breasts, thinly sliced or Chicken Tenderloins
1 tsp Garlic Salt
1/2 tsp Pepper
1 1/2 cups Marinara Sauce
1 cup Mozzarella Cheese (Grated or Fresh Mozzarella, sliced)
3 Tbsp Parmesan Cheese
Fresh Basil Leaves, torn

Heat large skillet over medium high heat. Add oil and heat for 1 minute. Add chicken and cook on 4-5 minutes per side, until chicken is cooked through. Sprinkle with garlic salt and pepper.

Turn down heat to medium low and add marinara sauce. If the sauce starts to splatter, turn it down to low. Let heat for 5 minutes. Sprinkle with grated mozzarella cheese or lay fresh mozzarella cheese slices over chicken. Add parmesan cheese. Let heat until cheese begins to melt.

Top with fresh basil.

Nutrition From: https://happyforks.com/analyzer
Servings: 4
Serving Size: 10.8oz (306g)
Nutrition per Serving: 461 Calories, 224 Calories From Fat, 25g Total Fat, 6.2g Saturated Fat, 0.2g Trans Fat, 119mg Cholesterol, 414mg Sodium, 10g Total Carbs, 2g Dietary Fiber, 6g Sugars, 47g Protein – Vitamin A: 19% - Vitamin C: 3% - Calcium: 35% - Iron: 12%

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[Healthy_Recipes_For_Diabetic_Friends] Ginger Grilled Tenderloin - 0g Carbs, 0g Fiber

 

Ginger Grilled Tenderloin - 0g Carbs, 0g Fiber

From: www.porkbeinspired.com/recipes/ginger-grilled-tenderloin
Fresh ginger always wakes up tired palates. This Oriental-inspired marinade gives pork tenderloin a new attitude on the grill, and makes this dish perfect for an after-work dinner party or for family supper.
Prep Time: 10 min
Cook Time:  20 min
Cook to 145° F
Rest for 3 min
Serves: 6

2 pork tenderloin, (about 1 1/2 lb total)
2 cups chicken broth
4 Tbsp ginger, grated
2 Tbsp soy sauce
2 Tbsp sesame oil
2 cloves garlic, minced

Combine all ingredients in a self-sealing plastic bag; seal bag and refrigerate 2-24 hours.

Remove tenderloins from marinade; discarding marinade.

Grill tenderloins over medium-hot coals, turning occasionally, for 15-20 minutes, until thermometer inserted reads 160 degrees F.

Slice to serve.

Serves: 6
Nutrition per Serving: 141 Calories, 6g Fat, 2g Saturated Fat, 75mg Cholesterol, 220mg Sodium, 0g Carbs, 0g Dietary Fiber, 25g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Sirloin Steak and Tomato Salad - 9g Carbs, 2g Fiber

 

Sirloin Steak and Tomato Salad - 9g Carbs, 2g Fiber

From: Recipe adapted from The Healthy Beef Cookbook, published by John Wiley & Sons.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
Servings: 4

12 oz grilled top sirloin steak, cut into slices
4 cups arugula leaves, torn into pieces
6 small vine-ripened tomatoes, sliced
1/3 cup balsamic vinaigrette
Salt
Pepper
1/4 cup Parmesan cheese shavings

Arrange arugula and tomatoes on serving platter; drizzle with dressing.

Top with steak slices; sprinkle with salt, pepper and cheese shavings.

Servings: 4
Nutrition per Serving: 266 Calories, 12g Fat, 3g Saturated Fat, 53mg Cholesterol, 351mg Sodium, 9g Carbs, 2g Dietary Fiber, 30g Protein


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Tuesday, August 15, 2017

[Healthy_Recipes_For_Diabetic_Friends] Easy Turkey Skillet for Dinner - 11g Carbs, 3g Fiber, 6g Total Sugar

 

Easy Turkey Skillet for Dinner - 11g Carbs, 3g Fiber, 6g Total Sugar

From: goodfoodgoodmove.yourtexasbenefits.com -
Recipe credit: Recipe adapted from Network for a Healthy California.

Pair this one-dish supper of ground turkey and vegetables with brown rice for a delicious meal.

Prep and cook time: 30 min
Servings: 4

Non-stick cooking spray
3/4 lb lean ground turkey
1 medium onion, peeled and chopped
3 tomatoes, chopped
3 Tbsp tomato paste
1 tsp EACH dried basil, oregano, and garlic powder
1/2 tsp salt
1/4 tsp ground black pepper
2 medium zucchini, sliced

Wash hands with warm water and soap. Wash fresh vegetables before preparing.
Spray nonstick cooking spray in a large skillet.
Brown turkey and onion over medium heat until turkey is cooked through and onion is soft, about 10 minutes.
Add tomatoes, tomato paste, and seasoning. Simmer over medium heat for 10 minutes.
Add zucchini and cook for 5 minutes more. Serve while hot.

Servings: 4
Nutrition per Serving :143 Calories,  6% calories from fat, 1g Total Fat, 0g Saturated Fat, 0g Trans Fat, 34mg Cholesterol,
356mg Sodium, 34mg Calcium, 28msg Folate, 2mg Iron, 11g Carbs, 3g Fiber, 6g Total Sugars, 24g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Easy Healthy Baked Lemon Chicken - 7g Carbs, 0g Fiber, 5g Sugar OR 2g Carbs, 0g Fiber, 1g Sugar

 

Easy Healthy Baked Lemon Chicken - 7g Carbs, 0g Fiber, 5g Sugar OR 2g Carbs, 0g Fiber, 1g Sugar

{Changes included for nutrition with each below! One is with honey and one is without honey! Take care, Gloria}

From: http://pointsrecipes.com/easy-healthy-baked-lemon-chicken/
Easy healthy baked lemon chicken that is loaded with yummy flavor and you can make in a hurry with just a few simple ingredients.
Serves: 4

4 boneless skinless chicken breasts
3 Tbsp butter
1/3 cup chicken broth
4 Tbsp fresh lemon juice
1 Tbsp honey
2 tsp minced garlic
1 tsp Italian seasoning
Salt and pepper, to taste (I used 1 teaspoon salt and 1/4 teaspoon pepper)
optional: fresh rosemary and lemon slices for garnish

Preheat oven to 400 degrees and grease a baking sheet or large casserole dish.

Melt butter in a large skillet over medium-high heat. Add chicken and cook chicken 2-3 minutes on each side just until browned. Transfer chicken to prepared baking sheet.

In a small bowl whisk together chicken broth, lemon juice, honey, garlic, Italian seasoning, and salt and pepper.

Pour sauce over chicken. Bake 20-30 minutes (closer to 20 for smaller chicken breasts, closer to 30 for larger) until chicken is cooked through. Every 5-10 minutes spoon the sauce from the pan over the chicken.

Garnish with fresh rosemary and lemon slices if desired and serve.

No added salt! Low sodium chicken broth! 6 oz chicken breasts fillets used!
Nutrition From: https://happyforks.com/analyzer
Servings: 4
Serving Size: 7.9oz (223g)
Nutrition per Serving: 308 Calories, 118g Calories From Fat, 13.3g Total Fat, 6.5g Saturated Fat, 0.4g Trans Fat, 147mg Cholesterol, 204mg Sodium, 7g Total Carbs, 0g Dietary Fiber, 5g Sugars, 39g Protein – Vitamin A: 7% - Vitamin C: 11% - Calcium: 2% - Iron: 4%

No Honey!! No added salt! Low sodium chicken broth! 6 oz chicken breasts fillets used!
Nutrition From: https://happyforks.com/analyzer
Servings: 4
Serving Size: 7.7oz (218g)
Nutrition per Serving: 292 Calories, 118g Calories From Fat, 13.3g Total Fat, 6.5g Saturated Fat, 0.4g Trans Fat, 147mg Cholesterol, 204mg Sodium, 2g Total Carbs, 0g Dietary Fiber, 1g Sugars, 39g Protein – Vitamin A: 7% - Vitamin C: 11% - Calcium: 2% - Iron: 4%


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[Healthy_Recipes_For_Diabetic_Friends] Baked Cauliflower with Pepper Jack Cheese - 5g Carbs, 1g Fiber, 3g Sugar

 

Write a message...Baked Cauliflower with Pepper Jack Cheese - 5g Carbs, 1g Fiber, 3g Sugar

From: http://pointsrecipes.com/baked-cauliflower-pepper-jack-cheese/
Enjoy this flavorful side dish, this classic French dish is made with Monterey Jack cheese.
Serves: 8

1 (3-lb) head cauliflower, cut into large florets
Salt, for cooking cauliflower
2 Tbsp butter
2 Tbsp flour
1 cup milk
8 oz Pepper Jack cheese (divided use)

Preheat oven to 350 degrees. Cook cauliflower in a large pot of salted water. The cauliflower should be tender, but firm. The cooking time should be 5 to 6 minutes.

While the cauliflower is cooking, start the cheese sauce. Melt two tablespoons of butter in a small saucepan. When the butter has melted completely add the flour. Cook flour for 1 to 2 minutes. Slowly begin to add milk, which each addition of milk the sauce should thicken.

When all of the milk is added add 4 ounces of cheese. Stir in the cheese until it melts completely. Place cooked cauliflower into a large casserole dish. Pour cheese sauce over the cauliflower. Sprinkle remaining 4 ounces of cheese over the cauliflower.

Place the cauliflower into the oven and bake for another 15 minutes. When the cheese should begin to brown slightly the gratin is done.

Pepper Jack cheese was not in the choices to analyze so I substituted Mexican Blend Cheese!
Nutrition From: https://happyforks.com/analyzer
Servings: 8
Serving Size: 3.5oz (98g)
Nutrition per Serving: 161 Calories, 108 Calories From Fat, 12.1g Total Fat, 7.3g Saturated Fat, 0.1g Trans Fat, 38mg Cholesterol, 142mg Sodium, 5g Total Carbs, 1g Dietary Fiber, 3g Sugars, 9g Protein – Vitamin A: 7% - Vitamin C: 27% - Calcium: 23% - Iron: 2%

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Monday, August 14, 2017

[Healthy_Recipes_For_Diabetic_Friends] Grilled Asparagus with Bacon Vinaigrette - 5g Carbs, 2g Fiber, 2.5g Sugars

 

Grilled Asparagus with Bacon Vinaigrette - 5g Carbs, 2g Fiber, 2.5g Sugars

From: www.thekitchn.com
Serves: 4

4 slices bacon
2 Tbsp white wine vinegar
1 shallot, finely minced
1 Tbsp Dijon mustard
1 tsp chopped fresh thyme
2 Tbsp extra-virgin olive oil, plus more if needed
1 lb slender asparagus spears, woody ends snapped off
Sea salt
Freshly ground pepper

In a large frying pan, cook the bacon over medium heat until crisp, 7-10 minutes. Transfer to paper towels to drain. Reserve the rendered fat in the pan.

In a small bowl, whisk together the vinegar, shallot, mustard, and thyme. Carefully pour the bacon fat through a fine-mesh sieve into a spouted measuring cup. Slowly whisk the bacon fat into the vinegar mixture until smooth and emulsified. Taste the dressing. If it is too strong, adjust with olive oil, 1/2 teaspoon at a time.

Prepare a hot fire in a charcoal grill, preheat a gas grill to high, or heat a grill pan over high heat. Pat the asparagus dry and put on a platter or in a baking dish. Drizzle with the 2 tablespoons olive oil and roll the asparagus in the oil until well-coated. Season with salt. Arrange the asparagus directly over the heat on the grill rack or place in he pan and cook, turning as needed, until nicely browned in spots on all sides without burning, 6-8 minutes.

Crumble the bacon into small pieces. Arrange the asparagus spears on a plater, pour the dressing over, and scatter the bacon over the top. Top with a few grinds of pepper and serve warm.

Serves: 4
Nutrition per Serving: 207 Calories, 18.5g Fat, 4.8g Saturated Fat, 0g Trans Fat, 19.1mg Cholesterol, 235.9mg Sodium, 5g Carbs, 2g Fiber, 2.5g Sugars, 6.3g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Grilled Halibut with Tomatoes and Hearts of Palm - 11g Carbs, 3g Fiber, 6g Sugar

 

Grilled Halibut with Tomatoes and Hearts of Palm - 11g Carbs, 3g Fiber, 6g Sugar

From: www.bonappetit.com - Recipe by Seamus Mullen

Cooking fish doesn't need to be intimidating. In fact, few things could be simpler—or more rewarding. For meaty steaks of swordfish, albacore, and halibut, all you need is a kiss of high heat from a grill or cast-iron pan and a simple vinaigrette. Zesting citrus directly onto your food means no wasted precious aromatic oils and zero chance of the zest drying out before you use it.

Servings: 4

¼ cup olive oil, plus more for grill and drizzling
1 lemon
4 5–6-ounce skinless, boneless halibut fillets
Kosher salt, freshly ground pepper
2 pounds mixed heirloom tomatoes, sliced
½ cup sliced drained hearts of palm
Torn basil leaves (for serving)

Prepare a grill for medium heat; oil grates. Finely grate 1 tsp. lemon zest directly onto halibut and lightly drizzle with oil; season with salt and pepper. Grill halibut, turning once, until browned on both sides and just opaque in the center, about 5 minutes.

Meanwhile, combine tomatoes, hearts of palm, and ¼ cup oil in a medium bowl; squeeze in 2 Tbsp. juice from lemon and toss to combine. Season with salt and pepper.

Toss basil into tomato salad. Serve halibut with tomatoes and dressing spooned over.

Nutrition From: https://happyforks.com/analyzer
No added Salt! Using  6 oz fillets!
Servings: 4
Serving Size: 15.6oz (441g)
Nutrition per Serving: 324 Calories, 145 Calories From Fat, 16.4g Total Fat, 2.5g Saturated Fat, 0g Trans Fat, 83mg Cholesterol, 205mg Sodium, 11Total Carbs, 3g Dietary Fiber, 6g Sugars, 34g Protein – Vitamin A: 40% - Vitamin C: 62% - Calcium: 5% - Iron: 9%


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Sunday, August 13, 2017

[Healthy_Recipes_For_Diabetic_Friends] Grilled Shrimp with Lemon and Oregano - 3g Carbs, 1g Fiber, 1g Sugar

 

Grilled Shrimp with Lemon and Oregano - 3g Carbs, 1g Fiber, 1g Sugar

From: Lemonandolives.com: Top 10 Greek Recipes Under 500 Calories P. 23
A wonderful Greek inspired shrimp dish that's easy to make!
Prep time: 60 min
Cook time: 8 min
Total time: 1 hour 8 min
Serves: 2

1 pound  shrimp, shell removed
1 lemon (for juice and zest)
1/4 cup olive oil
1-2 tablespoons oregano (to preference)
Salt
Pepper
For a kick, add some red pepper flakes (optional)

1. Place shrimp in large bowl.
2. Combine zest of the lemon, olive oil, oregano, salt, and pepper.
3. Marinade in refrigerator for 1 hour.
4. Light grill and place shrimp on skewers
5. Cook on each side for 4 minutes, or until cooked.
Place skewers on plate and squirt with lemon. Serve!

Salt not included! 1 tsp oregano, ground, Red Pepper Omitted!
Nutrition From: https://happyforks.com/analyzer
Servings: 2
Serving Size: 9.9oz (280g)
Nutrition per Serving: 442 Calories, 250 Calories From Fat, 28.3g Total Fat, 4g Saturated Fat, 0g Trans Fat, 365mg Cholesterol, 271mg Sodium, 3g Total Carbs, 1g Dietary Fiber, 1g Sugars, 46g Protein – Vitamin A: 0% - Vitamin C: 16% - Calcium: 17% - Iron: 10%


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[Healthy_Recipes_For_Diabetic_Friends] Mexican Cauliflower Rice - 10.9g Carbs, 3.6g Fiber, 4.3g Sugar

 

Mexican Cauliflower Rice - 10.9g Carbs, 3.6g Fiber, 4.3g Sugar

From: www.swansonvitamins.com/blog/recipes
Gluten Free
Low Carb

Celebrate Cinco de Mayo with this nutritious spin on a classic Mexican side dish!
Cauliflower makes an excellent low-carb replacement for rice in this traditional recipe.
Each serving has only 120 calories, which is less than half the calories in the traditional white rice version.
Enjoy this dish served next to enchiladas, tacos or your favorite entrée.
Time: 15 min
Serves: 4
Serving size: 1 cup

1 head small/medium cauliflower
1 Tbsp olive oil
1 Tbsp ghee
1 small onion, finely chopped
2 cloves garlic, finely minced
2 Tbsp tomato paste
1/4 tsp salt
1/4 tsp pepper
1/2 cup chicken broth (or vegetable broth)
Fresh cilantro leaves, for garnish

Grate the cauliflower using a box grater or the grating attachment on a food processor. Set aside.

Heat the oil and ghee in a large skillet over high heat and add in the onion and garlic; sauté for 2 minutes or until softened and fragrant. Stir in the tomato paste and season the mixture with salt and pepper.

Add in the cauliflower and chicken broth and mix well. Cover and cook for 3 minutes.

Remove the cauliflower rice from heat and garnish with cilantro. Serve alongside any of your favorite Mexican dishes!  

Serves: 4
Serving size: 1 cup
Nutrition per Serving: 120 Calories, 7.7g Fat, 4.4g Saturated Fat, 0g Trans Fat, 2.3.g Monounsaturated Fat, 0.3g Polyunsaturated Fat, 209mg Sodium, 10.9g Carbs, 3.6g Fiber, 4.3g Sugar, 3.7g Protein

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