Thursday, February 20, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cabbage Wrapped Pork Pot Stickers - 2.5g Fiber, 6g Net Carbs

 

Cabbage Wrapped Pork Pot Stickers - 2.5g Fiber, 6g Net Carbs

From: George Stella's "Real Food Real Easy" Cookbook - Low Carbing Among Friends
Steamed pot stickers, or Asian dumplings, used to be one of my favorite Chinese food take-out indulgences. Traditionally wrapped in a white flour wonton skin, I've found that boiled cabbage leaves make for the perfect Good Carb reinvention of this truly great party food!
Prep Time: 20 min
Cook Time: 10 min
Yield: 16 pot stickers
Serves: 8

1 medium head cabbage
1 lb lean ground pork
2 green onions, chopped
2 tsp sesame oil
1 Tbsp soy sauce
1/4 tsp ground ginger
Nonstick cooking spray

1. Bring a large pot of water to a boil. Wash and cut cabbage in half. Cut the core from each half of the cabbage by slicing it out in a triangular wedge.

2. Separate at least 16 of the large outer cabbage leaves from both halves, and then add to boiling water. (Save remaining raw cabbage for coleslaw or another meal.) Boil for 2 minutes, until cabbage is crisp-tender. Use a slotted spoon to transfer cooked cabbage to a plate of paper towels to drain.

3. Prepare the pot sticker filling by combining the ground pork, chopped green onions, sesame oil, soy sauce, and ground ginger in a large mixing bowl. Use your hands to mix well.

4. Place a large nonstick pan over medium-high heat and spray with nonstick cooking spray. Form the pork filling into thick oval patties about the shape and size of your thumb.

5. Place the filling patties into the pan and cook about 4 minutes on each side, until cutting into one shows no pink throughout. Depending on the size of your pan, you may need to cook patties in 2 batches. Serve cooked pork patties alongside leaves for your guests to wrap themselves, or wrap each individually, securing with toothpicks.

George's Tips: Pot stickers are almost always served alongside a sweet and tangy dipping sauce. Make one quick with 1⁄4 cup low-sodium soy sauce, 2 teaspoons sesame oil, 1 teaspoon minced garlic, and 1⁄2 of a packet of sugar substitute.

Variation: Though pork is more traditional, ground chicken or turkey can be substituted in its place. You can also skip wrapping the pot stickers and finely chop the cabbage raw, adding about 1⁄2 cup of it to the pork mixture. Form into balls and cook to make Asian Porcupine Meatballs.

180 Calories, 9g Fat, 17g Protein, 2.5g Fiber, 6g Net Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Spicy Nut Cookies - 5g Carbs, 0g Fiber

 

 Spicy Nut Cookies - 5g Carbs, 0g Fiber

From: diabeteshealth.com - October 2004
Low Fat/Low Carb

These delicious Spicy Nut Cookies are the perfect party addition.

Servings: 16
Serving Size: 1 cookie

1/2 cup uncooked oatmeal
1/2 cup unbleached flour
1 Tbsp brown sugar
1/4 cup Splenda
1/8 tsp ground cloves
1/4 tsp ground nutmeg
1 tsp ground cinnamon
1/4 tsp salt
1/2 tsp baking soda
1/8 cup canola oil
1 egg, whisked lightly
1 tsp vanilla extract
1 tsp each chopped walnuts, pecans and almonds

Preheat oven to 375 degrees.

In a medium-sized mixing bowl, combine the oatmeal, flour, brown sugar, Splenda, spices, salt and baking soda.

Add the oil, egg and vanilla to the bowl. Mix until combined with the other ingredients.

With your hands or a spoon, work in the nuts until a dough is formed.

Form dough into 16 balls of equal size.

Place balls of dough on a parchment-lined baking sheet.

Bake for 10 to 15 minutes, until lightly browned.

Servings: 16
Serving Size: 1 cookie
Nutrition per Serving: 48 Calories, 2g Fat (monounsaturated), 0g Saturated fat, 13mg Cholesterol, 5g Carbs, 0g Fiber, 1g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Saganaki - 8g Carbs, 2g Fiber

 

Shrimp Saganaki - 8g Carbs, 2g Fiber

From: EatingWell - September/October 2008   
Shrimp top a delicious saute of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the fried cheese, made in the pan, that is one of Greece's most famous appetizers.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free
Active Time: 30 min
Total Time: 30 minutes
Servings: 4

12 jumbo shrimp, (6-8 per lb), peeled and deveined, tails left on (see Ingredient Note)
2 Tbsp lemon juice, divided
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chile pepper, such as jalapeno or serrano, seeded and minced
1/2 cup Chardonnay, preferably Greek
1/2 cup crumbled feta cheese, preferably Greek
Freshly ground pepper, to taste

Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.

Heat oil in a large skillet (or "saganaki" pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.

Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.

Ingredient note: Shrimp is usually sold by the number needed to make 1 pound. For example, "6-8 count" means there will be 6 to 8 shrimp in a pound. Shrimp that size are usually labeled "jumbo." Prawns will also work well in this recipe.

Servings: 4
Nutrition per Serving: 239 Calories, 9g Fat,  4g Sat, 227mg Cholesterol, 26g Protein, 8g Carbs, 2g Fiber, 631mg Sodium, 540mg Potassium

Nutrition Bonus: Vitamin C (30% daily value), Iron (25% dv), Calcium (20% dv), Potassium (15% dv).

Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Saganaki - 8g Carbs, 2g Fiber

 

Shrimp Saganaki - 8g Carbs, 2g Fiber

From: EatingWell - September/October 2008   
Shrimp top a delicious saute of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the fried cheese, made in the pan, that is one of Greece's most famous appetizers.

Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free
Active Time: 30 min
Total Time: 30 minutes
Servings: 4

12 jumbo shrimp, (6-8 per lb), peeled and deveined, tails left on (see Ingredient Note)
2 Tbsp lemon juice, divided
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chile pepper, such as jalapeno or serrano, seeded and minced
1/2 cup Chardonnay, preferably Greek
1/2 cup crumbled feta cheese, preferably Greek
Freshly ground pepper, to taste

Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.

Heat oil in a large skillet (or "saganaki" pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.

Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.

Ingredient note: Shrimp is usually sold by the number needed to make 1 pound. For example, "6-8 count" means there will be 6 to 8 shrimp in a pound. Shrimp that size are usually labeled "jumbo." Prawns will also work well in this recipe.

Servings: 4
Nutrition per Serving: 239 Calories, 9g Fat,  4g Sat, 227mg Cholesterol, 26g Protein, 8g Carbs, 2g Fiber, 631mg Sodium, 540mg Potassium

Nutrition Bonus: Vitamin C (30% daily value), Iron (25% dv), Calcium (20% dv), Potassium (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Spread with Dill - See Nutrition Given Below

 

Shrimp Spread with Dill - See Nutrition Given Below

From: lowcarbdiets.about.com By Laura Dolson
This spread is great in celery, on cucumber rounds, or as a dip. You can also make it with crab. Fresh dill is best, but dried is OK - use 2 tablespoons. Or substitute a different herb if you don't have dill. If you have low carb ketchup, use it, if not use the lemon juice and sweetener. (The tomato flavor isn't as important as the combination of sweet and sour in the ketchup.)

8 oz cream cheese, regular or low fat, at room temperature
1/4 cup regular mayonnaise (if low fat cream cheese is used, 3 Tablespoons mayonnaise)
8 oz cooked shrimp - can use fresh, frozen, or canned
1 cup fresh chopped dill (loosely packed)
1 stalk celery, minced
3 green onions, chopped
1 Tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
A few drops of hot sauce such as Tabasco
Pinch black pepper
1/4 cup low carb catsup OR
1 Tablespoon lemon juice and 1 teaspoon sugar substitute

1) Chop shrimp, or pulse in food processor to a rough chop. If using a food processor, remove shrimp at this point.

2) Put the other ingredients in a food processor and pulse until smooth. Taste and adjust seasonings.


Nutrition per Recipe (regular cream cheese): Whole recipe has 15g effective Carbs plus 2g Fiber, 65g Protein, and 1475 Calories

Nutrition per Recipe : (low fat cream cheese): Whole recipe has 25g effective Carbs plus 2g Fiber, 72g Protein, and 1106 Calories

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[Healthy_Recipes_For_Diabetic_Friends] Gluten Free Tomato Broccoli Soup - 13g Carbs, 5g Fiber

 

Gluten Free Tomato Broccoli Soup - 13g Carbs, 5g Fiber

From: Simple, Delicious Solutions for Gluten-Free, Dairy-Free Cooking (Special Eats), by Sueson Vess. VIA www.livingwithout.com
Cold weather calls for the comfort of hot soup. This easy-to-prepare soup is great tasting and inherently nutritious.
Serves: 6

2 Tbsp olive oil, grape seed oil or coconut oil
1 medium yellow onion, diced
1/4 tsp sea salt
4 whole tomatoes, diced, or 1 (32-oz) can tomato juice
8 cups broccoli florets from 2-3 large stalks
3 cups gluten-free, dairy-free chicken or vegetable broth
1 tsp dried marjoram
1/2 tsp black pepper
1/2 tsp sea salt, or to taste

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Saute onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add tomatoes and continue sauteing for 2 minutes.

2. Add broccoli, broth, marjoram and pepper. Cover and simmer for 7 to 10 minutes or until broccoli is tender but not mushy. Taste and adjust seasoning.

Serves: 6
Nutrition per Serving: 110 Calories, 5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 421mg Sodium, 13g Carbs, 5g Fiber, 5g Protein

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Wednesday, February 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Lime Cilantro Cauliflower "Rice" - 9.6g Carbs, 4.2g Fiber

 

Lime Cilantro Cauliflower "Rice" - 9.6g Carbs, 4.2g Fiber

From: Allrecipes.com - Submitted By: abussone
"Grated cauliflower stands in for rice in this flavorful, grain-free side dish."
Prep Time: 15 Min
Cook Time: 10 Min
Ready In: 25 Min
Servings: 4

1 head cauliflower, cut into florets
1 Tbsp water
1 lime, juiced and zested
1/2 cup chopped cilantro
2 Tbsp butter (optional)

1. Grate cauliflower florets or pulse in a food processor until it resembles rice.

2. Place grated cauliflower and water in a microwave-safe covered dish.

3. Cook cauliflower in microwave on high until tender, about 7 minutes.

4. Stir lime zest, lime juice, cilantro, and butter into cooked cauliflower until well blended.

Servings: 4
Nutrition per Serving: 93 Calories, 6g Total Fat, 15mg Cholesterol, 87mg Sodium, 9.6g Total Carbs, 4.2g Dietary Fiber, 3.1g Protein

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