Tuesday, January 3, 2012

[Healthy_Recipes_For_Diabetic_Friends] Arab Cucumber Sauce - 22g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Arab Cucumber Sauce

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 lb. cucumber -- coarsely grated
3/4 tsp. whole cumin seeds
2 tsp. green chili peppers -- seeded and chopped (optional)
1 cup plain yogurt
1 tsp. olive oil
1/2 tsp. garlic -- crushed or finely chopped
salt -- to taste

Toast cumin seeds in small heavy skillet until browned. Do not burn. When they start to crackle, remove from heat, shaking skillet. Combine all ingredients. Blend well and chill for one hour.

Makes approx. 2 cups

Source:
"Middle Eastern Recipe Index, 1995 Christina Al-Sudairy http://www.sudairy.com/"
S(Formatted by Chupa Babi):
"Jan 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 238 Calories; 13g Fat (47.1% calories from fat); 11g Protein; 22g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 121mg Sodium. Exchanges: 2 Vegetable; 1 Non-Fat Milk; 2 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Winter Vegetable Soup with Watercress Pistou - 30.7g Carbs, 6.9g Fiber, 10g Sug

 

Winter Vegetable Soup with Watercress Pistou - 30.7g Carbs, 6.9g Fiber,
10g Sugar

From: www.chow.com - Sarah Karnasiewicz
Difficulty: Easy
Total: About 40 min
Servings: 4 - 6

--> For the soup
1 Tbsp olive oil
1 medium yellow onion, finely chopped
Kosher salt
Freshly ground black pepper
1 tsp ground mustard
4 cups (1 quart) low-sodium vegetable broth
3 medium turnips (about 1 lb), peeled and medium dice
2 medium parsnips (about 8 oz), peeled and medium dice
2 bay leaves
1 medium celery root (about 12 oz), peeled and medium dice
1 cup water

--> For the pistou
4 oz watercress, stems trimmed, washed, and dried
5 medium garlic cloves, coarsely chopped
1 Tbsp finely grated Parmesan cheese
1/4 cup olive oil
Kosher salt
Freshly ground black pepper

--> For the soup
1. Heat the oil in a medium saucepan over medium heat until shimmering.
Add the onion, season with salt and pepper, and cook, stirring occasionally,
until softened and just beginning to turn golden brown, about 5 minutes.
Add the mustard, stir to coat the onion, and cook until fragrant, about
1
minute.

2. Add the remaining ingredients, season generously with salt and pepper,
and stir to combine. Bring to a boil, then reduce the heat to medium low,cover, and simmer until the vegetables are tender, about 15 minutes.

--> For the pistou:
1. Meanwhile, combine the watercress, garlic, and Parmesan in a blender.
Remove the small cap from the blender top, cover the hole with a kitchen
towel, and turn the blender on. Remove the towel and add the oil in a
slow, steady stream until evenly incorporated. Stop and scrape down the
sides of the blender, then pulse until smooth. Taste and season with salt
and pepper as needed.

--> To serve
1. Remove the soup from the heat and discard the bay leaves. Taste and
season with additional salt and pepper as needed. Ladle the soup into
serving bowls and top each bowl with a heaping teaspoon of the pistou.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 606 g
Nutrition per Serving:
301 Calories, 162 Calories from Fat, 18g Total Fat, 2.7g Saturated Fat,
1mg Cholesterol, 336mg Sodium, 30.7g Total Carbs, 6.9g Dietary Fiber,
10g Sugars, 6.1g Protein
Vitamin A 1% - Vitamin C 75% - Calcium 13% - Iron 11%
Nutrition Grade: B+

Good points:
Very low in cholesterol
Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooked Lemon Chicken - 1g Carbs, Trace Fiber

 

Slow-Cooked Lemon Chicken - 1g Carbs, Trace Fiber

From: Originally published in Taste of Home February/March 2000, p39
Garlic, oregano and lemon juice give spark to this memorable main dish.
It's easy to fix - just brown the chicken in a skillet, then let the
slow cooker do the work. I like to serve this dish to company. -
Walter Powell, Wilmington, Delaware

Servings: 6
Prep: 20 min
Cook: 3 hours, 15 min

6 bone-in chicken breast halves (about 3 lb), skin removed
1 tsp dried oregano
1/2 tsp seasoned salt
1/4 tsp pepper
2 Tbsp butter
1/4 cup water
3 Tbsp lemon juice
2 garlic cloves, minced
1 tsp chicken bouillon granules
2 tsp minced fresh parsley
Hot cooked rice

Pat chicken dry with paper towels. Combine the oregano, seasoned salt
and pepper; rub over chicken. In a skillet over medium heat, brown the
chicken in butter; transfer to a 5-qt. slow cooker. Add water, lemon
juice, garlic and bouillon to the skillet; bring to a boil, stirring
to loosen browned bits. Pour over chicken.

Cover and cook on low for 3-4 hours. Baste the chicken. Add parsley.
Cover and cook 15-30 minutes longer or until meat juices run clear.
If desired, thicken cooking juices and serve over chicken and rice.

Servings: 6 (1 each)
Nutrition per Serving:
236 Calories, 8g Fat, 4g Saturated Fat, 112mg Cholesterol, 394mg Sodium,
1g Carbs, Trace Fiber, 37g Protein

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Sunday, January 1, 2012

[Healthy_Recipes_For_Diabetic_Friends] Barley Risotto With Spinach and Parmesan - 26g Carbs, 7g Fiber

 

Barley Risotto With Spinach and Parmesan - 26g Carbs, 7g Fiber

From: The South Beach Diet (Phase 2)

A Satisfying Barley Dish
You already know that whole-grain foods like brown rice and whole-wheat
bread and pasta are essential to a healthy diet, but if you're eating
the same ones time and again you could fall into a food rut. Why not
try barley to change things up? This fiber-rich dish is the perfect
addition to a comforting dinner and can be made in advance to accommodate
a busy schedule.

This warm and wonderful dish will help fill you up and boost your
fiber
intake.

Servings: 4

2 tsp extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 Tbsp chopped fresh thyme OR 1/2 tsp dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 (10oz pkg) frozen spinach, thawed
1/4 cup grated Parmesan cheese

Warm oil in large, heavy nonstick saucepan over medium-low heat. Add
onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat.
Season with salt and pepper. Add 1 cup of the broth; bring to a simmer.
Cook 10 minutes, stirring often.

Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally.
Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes,
until warmed through and barley is tender yet chewy. Serve hot, garnished
with cheese.

Servings: 4
Nutrition per Serving:
180 Calories, 4g Fat, 1g Sat, 11g Protein, 26g Carbs, 7g Fiber, 661mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Flourless Chocolate-Orange Torte - 13g Carbs, 2g Fiber

 

Flourless Chocolate-Orange Torte - 13g Carbs, 2g Fiber

From: The South Beach Diet (Phase 3)

This memorable torte is chocolaty goodness, with the addition of
orange for extra sweetness.
Serves: 12

--> Torte
1/2 cup trans-fat free margarine
1/4 cup granular sugar substitute
4 eggs, separated
3/4 cup ground almonds
1/2 cup matzoh cake meal
4 oz bittersweet chocolate, finely chopped
1/2 tsp vanilla extract
1 tsp grated orange zest
1/4 cup fresh orange juice
Sliced almonds (optional)

--> Glaze
1/4 cup fat-free half-and-half
1/4 cup bittersweet chocolate chips

For the torte:
Heat oven to 325 degrees F. Line an 8-inch cake pan with waxed paper.

Using a wooden spoon, cream margarine and sugar substitute together in
a large bowl until light and fluffy. Whisk in egg yolks. Stir in almonds,
matzoh meal, chocolate, vanilla, zest, and orange juice (batter will be
thick).

In another large bowl, with an electric mixer at high speed, beat egg
whites until they form stiff peaks. Gently fold whites into chocolate
batter. Turn batter into pan and bake until a tester inserted in the
center comes out clean, 40 to 45 minutes. Cool torte in the pan on a
wire rack for 5 minutes, then turn out onto the rack and cool for another
30 minutes.

For the glaze:
When the torte has cooled, combine half-and-half and chocolate chips in
a small saucepan. Cook over low heat, stirring constantly, until chocolate
is melted and mixture is slightly thickened, 2 to 3 minutes. Remove from
heat and let stand for 2 minutes. Spread glaze over top of cake. Garnish
with sliced almonds, if using.

Serves: 12
Nutrition per Serving:
200 Calories, 16g Fat, 5g Sat, 5g Protein, 13g Carbs, 2g Fiber, 90mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Hilary’s Heavenly Eggs - 8g Carbs, 6g Fiber, 1g Added Sugar

 

Hilary's Heavenly Eggs - 8g Carbs, 6g Fiber, 1g Added Sugar

From: EatingWell - March/April 2010

This unusual combination of eggs braised in tomato sauce served on
crusty bread is out of this world. Also try it over angel hair pasta.
Serve with: Steamed broccolini.

Nutrition Profile -
Diabetes appropriate | Low calorie | Healthy weight | High fiber |
High potassium

Active Time: 35 min
Total Time: 35 min
Servings: 4

2 Tbsp extra-virgin olive oil
1 medium onion, thinly sliced
2 cloves garlic, sliced
1 oz pancetta, chopped (optional)
2 cups prepared marinara sauce
4 large eggs
6 large fresh basil leaves, torn into small pieces
1 Tbsp grated Parmesan cheese
1/4 tsp freshly ground pepper
4 slices whole-wheat country bread, toasted

Heat oil in large skillet over medium heat. Add onion, garlic and
pancetta (if using). Cook, stirring occasionally, until soft and
beginning to brown, 4 to 6 minutes.

Reduce heat to medium-low. Add marinara and adjust heat to maintain
a simmer. Crack an egg into a small bowl, taking care not to break
the yolk. Make a well in the sauce roughly large enough to hold the
egg and slip it in so that the yolk and most of the white is contained
(some white may spread out). Repeat with the remaining eggs, evenly
spacing them around the pan. Sprinkle the sauce with basil; cover and
cook until the eggs are the desired doneness, 6 to 8 minutes for
medium-set. Remove from the heat and sprinkle with Parmesan and pepper.

To serve, top each slice of toasted bread with an egg and sauce.
Serve immediately.

Servings: 4
Nutrition per Serving:
345 Calories, 17g Fat, 4g Sat, 8g Mono, 215 mg Cholesterol, 13g Protein,
38g Carbs, 6g Fiber, 1g Added Sugars, 767mg Sodium, 529mg Potassium

Nutrition Bonus: Vitamin A (25% daily value), Iron (20% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Lentil Vegetable Soup - 25.1g Carbs, 9.5g Fiber, 3.3g Sugar

 

Slow Cooker Lentil Vegetable Soup - 25.1g Carbs, 9.5g Fiber, 3.3g Sugar

By: Jared Sokoloff, personal chef - Video VIA Yahoo

1 cup lentils, dry
1 cup smoked turkey sausage
1 cup carrots, chopped
1 cup parsnips, chopped
1 cup celery, chopped
1 cup onion, chopped
4 cups vegetable stock
Salt
Pepper
Cumin
3 cups kale, chopped

Cook on low for 6 hours or more.

A few minutes before serving add a few handfuls of kale and mix until kale wilts.

Nutrition From: www.caloriecount.about.com (Without Kale)
Servings: 8
Serving Size: 232 g = 8.18 oz
Nutrition per Serving:
215 Calories, 76 Calories from Fat, 8.4g Total Fat, 2.7g Saturated Fat, 0.1g Trans Fat, 24mg Cholesterol, 452mg Sodium, 22.5g Total Carbs, 9g Dietary Fiber, 3.3g Sugars, 12.3g Protein
Vitamin A 48% - Vitamin C 11% - Calcium 4% - Iron 13%
Nutrition Grade: A-

Good points:
High in dietary fiber
Very high in vitamin A
===============================================
Nutrition From: www.caloriecount.about.com (With Kale)
Servings: 8
Serving Size: 257 g = 9.06 oz
Nutrition per Serving:
227 Calories, 77 Calories from Fat, 8.6g Total Fat, 2.7g Saturated Fat, 0.1g Trans Fat, ,24mg Cholesterol, 463mg Sodium, 25.1g Total Carbs, 9.5g Dietary Fiber, 3.3g Sugars, 13.1g Protein
Vitamin A 125% - Vitamin C 61% - Calcium 7% - Iron 16%
Nutrition Grade: A

Good points:
High in dietary fiber
High in thiamin
Very high in vitamin A
Very high in vitamin C

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