Sunday, June 25, 2017

[Healthy_Recipes_For_Diabetic_Friends] Uri Buri's Lemon Turmeric Salmon - 1g Carbs, 0g Fiber, 0g Sugar

 

Uri Buri's Lemon Turmeric Salmon - 1g Carbs, 0g Fiber, 0g Sugar

From: http://toriavey.com
Kosher Key: Dairy
Prep Time: 10 Min
Cook Time: 20 Min
Total Time: 30 Min
Servings: 4

4 fresh, skin-on salmon fillets, cut about 1 1/2 inches thick
1/2 cup (1 stick) salted butter, very cold or frozen, plus more for greasing pan
1 Tbsp dried thyme
1 tsp turmeric
1/2 tsp salt
1 large ripe yellow lemon, cut into rounds and then halved (see below)
Fresh mint, finely chopped (optional garnish)

You will also need: shallow baking pan, grater, foil or parchment

Preheat oven to 400 degrees F. Grease the bottom of the baking sheet with a thin layer of butter. Rinse the salmon fillets and pat dry. Then place them, skin side down, on the buttered baking sheet.

Slice the lemons into 4 thin rounds, remove any seeds, then slice the rounds in half so that you have 8 halves.

In a small dish, combine the dried thyme, turmeric and salt. Mix until well combined. Sprinkle the spice mixture evenly over the top of the salmon fillets.

Top each salmon fillet with two of the lemon slices.

Grate the cold or frozen butter evenly over the top of the salmon fillets. It might feel like a lot of butter at first, but it melts down to create a luscious sauce.

Cover the pan with aluminum foil or parchment and place in the oven for 15-20 minutes, or until desired doneness. Cook time will vary based on thickness of the fillet-- cut into the center of the thickest fillet to check doneness.

Remove from the oven and uncover. Spoon over the butter sauce from the tray.Serve immediately, topped with the fresh mint if desired.

Nutrition From: happyforks.com/analyzer
Servings: 4
Serving Size: 15.1 oz (429g)
Nutrition per Serving: 704 Calories, 336 Calories From Fat, 37.7g Total Fat, 14.3g Saturated Fat, 0.1g Trans Fat, 251mg Cholesterol, 860mg Sodium, 1g Carbs, 0g Dietary Fiber, 0g Sugars, 85g Protein – Vitamin A: 25% - Vitamin C: 9%5 – Calcium: 5% - Iron: 12%


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Friday, June 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Grilled Steak and Black Bean Tacos - 26g Carbs, 3g Fiber

 

Grilled Steak and Black Bean Tacos - 26g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com

1 tsp ground cumin
1 tsp chili powder
1 tsp garlic salt
12 oz skirt steak, trimmed of fat
4 slices red onion (1/4 inch thick)
Nonstick cooking spray
2 cloves garlic, minced
1/2 cup salsa
1 cup canned no-salt-added black beans, rinsed and drained
1/2 cup chopped fresh tomato
8 corn tortillas, warmed
1/2 cup chopped fresh cilantro
Lime wedges and lime juice (optional)

Prepare grill for direct cooking. Combine cumin, chili powder, and garlic salt in small bowl; sprinkle evenly over both sides of steak. Coat steak and onion slices lightly with nonstick cooking spray.

Grill steak and onions, covered, over medium-high heat 4 to 5 minutes per side or until steak is barely pink in center and onion is tender.

Spray large skillet with cooking spray; heat over medium heat. Add garlic; cook and stir 30 seconds. Add beans, salsa, and tomato; cook and stir 5 minutes or until heated through.

Slice steak crosswise into thin strips; separate onion slices into rings. Serve in warm tortillas with salsa mixture and cilantro. Garnish with lime wedges and lime juice, if desired.

Servings: 4
Serving size: 2 tacos
Nutrition per Serving: 290 Calories, 9g Fat, 3g Saturated Fat, 65mg Cholesterol, 400mg Sodium, 26g Carbs, 3g Fiber, 23g Protein

Exchanges per serving: 1 Bread/Starch, 1 Vegetable, 3 Meats


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[Healthy_Recipes_For_Diabetic_Friends] Greek Green Bean Salad - 13g Carbs, 4g Fiber, 6g Sugar

 

Greek Green Bean Salad - 13g Carbs, 4g Fiber, 6g Sugar

From: http://mylifecookbook.com - Author: Denise Wright (MyLifeCookbook.com)
This Greek green bean salad is the perfect summer salad. Using vegetables from your garden or farmer's market, you can make this delicious vegetarian salad in minutes.
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Serves: 4

4 cups green beans, trimmed and washed
2 roma tomatoes, finely diced
1/2 red onion, thinly sliced
1 shallot
2 cloves of garlic
1/4 cup wine vinegar
1/2 cup olive oil
1 teaspoon oregano
1/4 teaspoon salt
1/8 teaspoon pepper
zest of 1 lemon
juice of 1 lemon
1/4 cup crumbled feta (or more if you wish)

Microwave beans for 5 minutes. Take them out and let cool.
In the meantime add the shallot, garlic, vinegar, olive oil, oregano, salt, pepper, lemon juice and lemon zest to a food processor and blend on high for a few seconds.
Add the beans, onions and tomatoes to a large bowl and mix with the dressing.
Top with the feta cheese and refrigerate until ready to eat.
Holds up well the next day too!

Servings: 4
Serving Size: 8.6 oz (243g)
Nutrition per Serving: 319 Calories, 260 Calories From Fat, 29.4g Total Fat, 5.2g Saturated Fat, 0g Trans Fat, 8mg Cholesterol, 243mg Sodium, 13g Total Carbs, 4g Dietary Fiber, 6g Sugars – Vitamin A: 25% - Vitamin C: 4441% - Calcium: 10% - Iron: 9%


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Wednesday, June 21, 2017

[Healthy_Recipes_For_Diabetic_Friends] Healthy Cream of Broccoli Soup - 21g Carbs, 11g Fiber, 5g Sugar

 

Healthy Cream of Broccoli Soup - 21g Carbs, 11g Fiber, 5g Sugar

From: http://recipes.mercola.com/broccoli-soup-recipe.aspx
Servings: 4

1 head broccoli (steamed and cut into smaller pieces)
4 ½ cups chicken broth
2 to 3 Hass avocados
1 cup shredded raw cheddar (you can certainly add more if you want to)
Salt and pepper to taste

Steam broccoli for 4 to 5 minutes, let cool, and then cut up.
Combine broccoli, chicken broth, and avocados, and blend to desired consistency.
Cook over medium heat until thoroughly warmed, and add cheese. Stir well.

Servings: 4
Nutrition From: www.happyforks.com
Salt omitted!
Servings: 4
Serving Size: 20 oz ( 567g)
Nutriton per Serving: 370 Calories, 229 Calories From Fat, 26.5g Total Fat, 8.6g Saturated Fat, 0.4g Trans Fat, 34mg Cholesterol, 894mg Sodium, 21g Total Carbs, 11g Dietary Fiber, 5g Sugars, 18g Protein – Vitamin A: 31% - Vitamin C: 2905 – Calcium: 33% - Iron: 14%


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Sunday, June 18, 2017

[Healthy_Recipes_For_Diabetic_Friends] Pork Zucchini Tomato and Corn Stew - 5g Carbs, 1g Fiber, 1g Sugar

 

Pork Zucchini Tomato and Corn Stew - 5g Carbs, 1g Fiber, 1g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1821-1833). Superfoods Today. Kindle Edition.
Serves:  8

1/2 cups cooked corn (optional)
1 cup chopped onions
1 1/2 cups sliced zucchini
1 cup chopped tomato
2 Tbsp coconut oil
2 Tbsp chopped garlic
2 tsp salt
1 tsp ground pepper
4 lb cubed pork  

Put ingredients in the slow cooker. Cover, and cook on low for 7 to 9 hours.

Does not include added salt!
Serves: 8
Serving Size: 9.8 oz (278g)
Nutrition per Serving: 524 Calories, 257 Calories From Fat, 28.7g Total Fat, 11g Saturated Fat, 0.2g Trans Fat, 191mg Cholesterol, 146mg Sodium, 5g Carbs, 1g Fiber, 1g Sugars, 59g Protein – Vitamin A: 4% - Vitamin C: 9% - Calcium: 9% - Iron: 11%


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Friday, June 16, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken Taco Soup - 22g Carbs, 4g Fiber, 4g Sugar

 

Chicken Taco Soup - 22g Carbs, 4g Fiber, 4g Sugar

From: www.peakmarket.com

2 Tbsp olive oil
1 cup onion, chopped
2 garlic cloves, sliced
1 14 oz can chicken broth (398 ml)
1 14 oz can chili seasoned beans, undrained ( 398 ml)
1 14 oz can black beans, undrained (398 ml)     
1 14 oz can corn, drained (398 ml)     
2 14 oz cans diced tomatoes with green chilies, undrained (398 ml)
2 chicken breast halves, skinless & boneless
2 Tbsp taco seasoning
1 cup tortilla chips, crushed     
1 cup cheddar cheese, shredded     

In large soup pot over medium heat, add oil.  Add onion and garlic and cook, stirring, until softened but not brown, about 3 minutes.  Add chicken broth, chili seasoned beans, black beans, corn, tomatoes with chiles, chicken breasts and taco seasoning.  Stir to combine.  Increase heat to medium-high and bring to a boil.  Reduce heat to medium-low and let soup simmer, covered, until chicken has cooked through, about 40 to 45 minutes.  Remove pot from heat and transfer chicken to plate to cool.

When chicken is cool, shred it and return to soup.  Add crushed tortilla chips and stir to mix.  Cook soup, uncovered, over medium heat until it thickens and chips soften, about 15 minutes.  Spoon into bowls and garnish with cheddar cheese.

Serves: 8
Serving Size: 13.3 oz (378g)
Nutrition per Serving: 284 Calories, 128 Calories from Fat, 14.3g Total Fat, 5.1g Saturated Fat, 0.2g  Trans Fat, 45mg Cholesterol, 1367mg Sodium, 22g Total Carbs, 4g Dietary Fiber, 4g Sugars, 19g Protein – Vitamin A: 20% - Vitamin C: 19% - Calcium: 17% - Iron: 12%


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Thursday, June 15, 2017

[Healthy_Recipes_For_Diabetic_Friends] CP Superfoods Goulash - 33g Carbs, 10g Fiber, 7g Sugar

 

CP Superfoods Goulash -  33g Carbs, 10g Fiber, 7g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1248-1256). Superfoods Today. Kindle Edition.

Serves: 4  

3 cups cauliflower
1 lb ground beef
1 medium onion, chopped
Salt, to taste
Ground black pepper, to taste
Garlic, to taste
2 cups cannellini beans, cooked
1/2 cup tomato paste

Put all ingredients in the slow cooker and cook on low for 4 hours.

Nutrition From: happyforks.com/analyzer
Does not include Salt! Using No Salt Tomato Paste! Using 95% Lean Ground Beef!
Servings: 4
Serving Size: 12.2 oz (345g)
Nutrition per Serving: 316 Calories, 58 From Fat, 6.5g Total Fat, 2.8g Saturated Fat, 0.3g Trans Fat, 70mg Cholesterol, 122mg Sodium, 33g Total Carbs, 10g Dietary Fiber, 7g Sugars, 35g Protein – Vitamin A: 10% - Vitamin C: 83% - Calcium: 11% - Iron: 34%


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[Healthy_Recipes_For_Diabetic_Friends] CP Superfoods Goulash - 33g Carbs, 10g Fiber, 7g Sugar

 

CP Superfoods Goulash - 33g Carbs, 10g Fiber, 7g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1248-1256). Superfoods Today. Kindle Edition.
Serves: 4-6

3 cups cauliflower
1 lb ground beef
1 medium onion, chopped
Salt, to taste
Ground black pepper, to taste
Garlic, to taste
2 cups cannellini beans, cooked
1/2 cup tomato paste

Put all ingredients in the slow cooker and cook on low for 4 hours.

Not including salt! Using 95% lean ground beef! Using no salt tomato paste!
Servings: 4
Serving Size: 12.2 oz (345g)
Nutrition per Serving: 316 Calories, 58 From Fat, 6.5g Total Fat, 2.8g Saturated Fat, 0.3g Trans Fat, 70mg Cholesterol, 122mg Sodium, 33g Total Carbs, 10g Dietary Fiber, 7g Sugars, 35g Protein – Vitamin A: 10% - Vitamin C: 83% - Calcium: 11% - Iron: 34%


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[Healthy_Recipes_For_Diabetic_Friends] Green Chicken Stew - 5g Carbs, 5g Fiber, 4g Sugar

 

Green Chicken Stew - 5g  Carbs, 5g Fiber, 4g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1305-1317). Superfoods Today. Kindle Edition.

Serves: 6-8 (Nutrition for 4 Servings)

1 1/2 cups broccoli florets
1 cup chopped celery stalks
1 cup sliced leeks
2 Tbsp coconut oil
1 1/2 cups green peas
2 cups chicken stock
1/ 2 tsp salt
1/ 4 tsp ground black pepper
1/ 2 tsp minced garlic
4 lb boneless skinless chicken pieces

 Put all ingredients in the slow cooker and cook on low for 4 hours.

Nutrition From: happyforks.com/analyzer
Servings: 4
Serving Size: 25.7 oz (729g)
Nutrition per Serving: 697 Calories, 179 From Fat, 20.2g Total Fat, 8.8g Saturated Fat, 0g Trans Fat, 331mg Cholesterol, 746mg Sodium, 15g Total Carbs, 5g Fiber, 4g Sugars, 109g Protein – Vitamin A: 28% - Vitamin C: 61% - Calcium: 61% - Iron: 19%


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Tuesday, June 13, 2017

[Healthy_Recipes_For_Diabetic_Friends] Alaskan Salmon Salad Monterey - 13g Carbs, 2g Fiber

 

Alaskan Salmon Salad Monterey - 13g Carbs, 2g Fiber

From: www.vitalchoice.com/recipe/alaskan-salmon-salad-monterey

This California-accented recipe seems perfect for a barbecue party on a warm, sultry, summer night!
The cool greens make a great setting for wild Alaskan salmon hot from a grill or broiler grate.
The walnuts add even more omega-3s to the salmon, while the fish, nuts, juice, chives, and the grapes abound in antioxidants.
Prep time 15 min
Cook time 15 min
Serves: 4
 
  > Salmon ingredients
 4 Alaskan salmon fillet portions (4 to 6 oz each), thawed*
 1  1/2 Tbsp organic extra virgin olive OR macadamia nut oil
 Sea salt and organic pepper
 
*To speed the process, leave the salmon in its vacuum pack and immerse in cold water for 20-30 minutes until flexible.
 
  > Dressing ingredients
2 Tbsp organic extra virgin olive or macadamia nut oil
1 1/2 Tbsp lemon juice
1 1/2 tsp snipped chives
1 tsp honey
1/2 tsp Dijon-style mustard
1 (10 oz pkg) ready-to-eat salad greens
1 cup red seedless grapes, halved
1/4 to 1/3 cup organic walnuts, toasted and chopped
 
  > Salmon instructions
Preheat broiler or grill to medium-high heat.
Rinse any ice glaze from frozen salmon under cold water; pat dry with paper towel.
Brush both sides of salmon with oil. Place salmon on a spray-coated broiling pan or well-oiled grill.
Cook salmon 4 inches from heat for 12 to 15 minutes for frozen salmon OR 8 to 9 minutes for fresh/thawed fish, turning once during cooking.
Season with salt and pepper after turning. Cook just until fish is opaque throughout.

  > Dressing instructions
Combine olive oil, lemon juice, chives, honey, and mustard in a shaker jar. Cover and shake well.
In large bowl, toss together salad greens, grapes and half of toasted walnuts. Spoon salad mixture onto four dinner plates.
Place one piece of salmon over each salad. Shake dressing; drizzle over each salad. Sprinkle salads with reserved walnuts.
Garnish with fresh chives, grape clusters and/or lemon slices as desired.
Serve immediately.

Serves: 4
Nutrients per serving: 390 calories, 22g total fat, 3g saturated fat, 50% calories from fat, 126mg cholesterol, 37g protein, 13g carbohydrate, 2g fiber, 121mg sodium, 71mg calcium and 1700mg omega-3 fatty acids


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[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts with Chestnuts and Double-Smoked Bacon - 22g Carbs, 4g Fiber, 3g Sugars

 

Brussels Sprouts with Chestnuts and Double-Smoked Bacon - 22g Carbs, 4g Fiber, 3g Sugars

From: www.chow.com newslwetter - By Charlie Palmer

This is one of our all-time favorites, created by Chef Charlie Palmer.

What to buy: Fresh is better, but good-quality frozen or jarred chestnuts are a reasonable substitute (they do not need to be roasted). For fresh mail-order chestnuts, try Delmarvelous Farms.

Slab bacon, available from most butchers (call ahead), is almost always sold with the rind still attached; cut it off before using. Put the bacon in the freezer for 20 minutes or so to firm it up before slicing.

Game plan: To peel a chestnut, cut a large X into one side of the shell, cutting all the way through the tough membrane. (If you don't, the chestnut will blow up in your oven. Imagine popcorn the size of a ping-pong ball!) Put the chestnuts in a shallow pan and bake in a preheated 325°F oven until the shells curl along the cuts and the outsides are nicely toasted (about 15 minutes). Cool slightly (they're easier to peel while they're still warm) and remove the shells. Rub in a clean kitchen towel to remove as much as possible of the dark, bitter membrane.

This recipe was featured as part of Charlie Palmer's Classic Thanksgiving menu.

Total Time: 1 hr
Active Time: 40 min
Servings: 8

Salt
1 1/2 lb Brussels sprouts (about 5 cups), stems trimmed and outer leaves removed
1/4 lb double-smoked slab bacon or other smoked bacon, cut into lardons (1/4-by-3/4-inch rectangles)
2 cups pearl onions, peeled
10 chestnuts, roasted, peeled, and quartered
1 3/4 cups low-sodium chicken broth
1 Tbsp unsalted butter
Freshly ground black pepper
1 1/2 tsp fresh thyme leaves

Fill a large pot with water and bring it to a boil over high heat. Add enough salt until the water is salty tasting. Prepare an ice water bath by filling a bowl halfway with ice and water; set aside. Cook the Brussels sprouts in the boiling water until crisp-tender, about 4 to 5 minutes; they will still have some bite to them. Drain the sprouts and place in the ice bath.

When cool, remove the sprouts from the ice water, halve lengthwise, and set aside. Place a large sauté pan over medium heat. Add the bacon in a single layer and cook over medium heat until the fat is rendered and the bacon is golden brown, about 10 minutes. Remove the bacon with a slotted spoon and set aside; reserve the pan drippings.

Add the onions to the pan and reduce the heat to low. Cook the onions, stirring occasionally, until they turn a deep golden color, about 8 to 10 minutes. Add the chestnuts and cook, stirring occasionally, until thoroughly heated and well coated with bacon fat, about 2 minutes.

Increase the heat to high, add the reserved bacon and Brussels sprouts, and stir well. Add the chicken broth and cover; the contents will quickly come to a boil. Reduce the heat to low and cook until the Brussels sprouts are heated through. Stir in the butter and season with salt and pepper. Sprinkle with thyme and serve.

Servings: 8
Serving Size: 7.1 oz (202g)
Nutrition per Serving: 159 Calories, 55 Calories From Fat, 6.5g Total Fat, 1.8g Saturated Fat, 0.1g Trans Fat, 4mg Cholesterol, 537mg Sodium, 22g Total Carbs, 4g Dietary Fiber, 3g Sugars, 7g Protein – Vitamin A: 14% - Vitamin C: 136% - Calcium: 5% - Iron: 11%


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