[Healthy_Recipes_For_Diabetic_Friends] Cauliflower and Leek Soup - 18.8g Carbs, 3.3g Fiber, 10.7g Sugar

 

Cauliflower and Leek Soup - 18.8g Carbs, 3.3g Fiber, 10.7g Sugar

From: dLife

This delicious creamy vegetarian soup made with leeks, cauliflower, and chicken broth.
Prep Time: 15 min
Cook Time: 40 min
Difficulty: Intermediate
Servings: 4

2 fresh leeks
Cooking spray
2 tsp margarine
1 each medium garlic cloves
4 cups fresh cauliflower
3 cups low sodium chicken broth
1 cup Milk, evaporated, with add vitamin A, canned

Remove and discard roots and green tops from leeks. Wash thoroughly under running water to remove grit. Cut white portions into thin slices and set aside.

Coat a medium saucepan with cooking spray, and add margarine. Place over medium high heat until margarine melts.

Add leek and garlic, and cook 2 minutes or until leek is tender, stirring often.

Add cauliflower and broth and bring to a boil. Reduce heat, cover, and simmer 30 minutes.

Position knife blade in food processor bowl. Add cauliflower mixture and process until smooth.

Return mixture to saucepan.

Stir in milk, cook 3 to 4 minutes or until thoroughly heated, stirring occasionally.

Servings: 4
Nutrition per Serving: 169 Calories, 7g Total Fat, 3.2g Saturated Fat, 0.3g Unsaturated Fat, 18.8g Total Carbs, 3.3g Dietary Fiber, 10.7g Sugars, 724.3mg Potassium, 9.3g Protein, 538mg Sodium    

Dietary Exchanges: 1/2 Fat, 2 1/2 Vegetables, 1 Milk

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Chicken Soup - 11.9g Carbs, 2.5g Fiber, 3.1g Sugar

 

Mediterranean Chicken Soup - 11.9g Carbs, 2.5g Fiber, 3.1g Sugar

From: SPARK_RECIPES
This homemade soup is ready in 20 minutes but tastes like it cooked all day. We won't tell if you don't!

Tips:
Make the soup vegetarian by swapping the chicken for a can of rinsed and drained chickpeas.
Stirring a spoonful of hummus into the soup makes it rich and creamy.

Prep: 2 min
Cook: 15 min
Servings: 4

1 (11.8-oz) bag Mediterranean blend vegetables (frozen)
1 tsp olive oil
1/2 medium onion, chopped
1 tsp Italian herbs
12 oz cooked chicken breast, shredded or chopped
1 (14.5-oz can) no salt added tomatoes
2 cups homemade or no salt added chicken broth
1 Tbsp PLUS 1 tsp prepared pesto or hummus

Prepare the Mediterranean vegetables according to the package directions.

Meanwhile, place a large pot over medium heat. Add the oil and, once hot, add the onion and the herbs. Cook, stirring often, for five minutes.

Once the veggies are ready, add them to the pot and raise the heat to medium-high. Add the cooked chicken, tomatoes, and broth and cook for five minutes.

Ladle into bowls and top each serving with a teaspoon of pesto or hummus.

Servings: 4
Serving Size: about 2 cups
Nutrition per Serving: 196.3 Calories, 6g Total Fat, 1.3g Saturated Fat, 0.6g Polyunsaturated Fat, 1.4g Monounsaturated Fat, 54.4mg Cholesterol, 122.3mg Sodium, 452.4mg Potassium, 11.9g Total Carbs, 2.5g Dietary Fiber, 3.1g Sugars, 22.6g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Kale with Caramelized Onion - 16g Carbs, 2g Fiber OR 6.7g Carbs, 2.5g Fiber, 2.1g Sugar

 

Kale with Caramelized Onion - 16g Carbs, 2g Fiber OR 6.7g Carbs, 2.5g Fiber, 2.1g Sugar

{See Nutrition for option to omit salt and honey}
From: www.health.com

Good to Know
On its own, kale won't win any flavor awards, but this recipe turns the calcium- and fiber-rich vegetable into a dish that will tickle your taste buds. The caramelized onions bring out the sweet, earthy flavor of the kale, and create a side dish with under 100 calories.
Prep: 4 min
Cook: 16 min

2 tsp olive oil
1 1/2 cups chopped red onion
2 tsp honey
3/4 tsp salt
1/4 tsp pepper
1 (10-oz) bag prewashed chopped kale or spinach

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 7 minutes or until golden. Add honey, salt, and pepper; cook 2 minutes.

2. Add kale; cover, reduce heat to medium-low, and cook 6 minutes or just until kale is tender, stirring after 3 minutes.

Servings: 4
Serving size: 1 cup
Nutrition per Serving: 92 Calories, 3g Fat, 0g Saturated Fat, 2g Monounsaturated Fat, 0g Polyunsaturated Fat, 0mg Cholesterol, 3g Protein, 16g Carbs, 2g Fiber, 1mg Iron, 243mg Sodium, 110mg Calcium

Nutrition From: www.caloriecount.about.com
Without honey or salt!
Servings: 4
Serving size: 1 cup
Serving Size: 117 g
Nutrition per Serving: 55 Calories, 23 Calories from Fat, 2.6g Total Fat, 0mg Cholesterol, 56mg Sodium, 460mg Potassium, 6.7g Total Carbs, 2.5g Dietary Fiber, 2.1g Sugars, 2.3g Protein
Vitamin A 133% - Vitamin C 44% - Calcium 7% - Iron 11%
Nutrition Grade: A

Good points:
    No cholesterol
    High in calcium
    High in dietary fiber
    High in iron
    Very high in manganese
    Very high in magnesium
    Very high in potassium
    High in riboflavin
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Sesame Garlic Eggplant Stir Fry - 2g Fiber, 2g Net Carbs

 

Sesame Garlic Eggplant Stir Fry - 2g Fiber,  2g Net Carbs

From: George Stella's GOOD CARB FAMILY COOKBOOK - Low Carbing Among Friends

We love eggplants and stir fries at the Stella household and usually I make them with teriyaki sauce, but not this time. It turns out I really like this way best; with only sesame oil imparting a deep roasted Asian flavor!
Prep Time: 15 min
Cook Time: 5 min
Serves: 6

2 Tbsp olive oil
1/4 cup red onion, thinly sliced
1/3 cup roasted red pepper strips
2 small cloves fresh garlic, chopped
1 large eggplant, cut into 1 inch chunks (about 4 cups)
1 cup sliced bok choy
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/4 tsp garlic powder
1/8 tsp crushed red pepper flakes
1 tsp sesame seeds
3 Tbsp sesame oil
SPECIAL EQUIPMENT: wok or large saute pan

1. Prepare the vegetables and measure the ingredients so you are ready to stir fry very quickly.

2. Place a wok or large saute pan over high heat with the olive oil until almost smoking hot. Add the red onion, pepper strips and garlic and cook for just a few seconds.

3. While stirring constantly add the eggplant, bok choy and salt and cook for about 2 minutes more.

4. Stir in the remaining ingredients, cook for another 2 minutes and serve.

George's Tips: If you don't have any bok choy I use chopped romaine lettuce all the time as a "cheat" that only you will know!

125 Calories, 12g Fat, 1g Protein, 2g Fiber,  2g Net Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Santa Fe Turkey Stuffed Peppers - 19g Carbs, 4g Fiber, 1g Sugar

 

Santa Fe Turkey Stuffed Peppers - 19g Carbs, 4g Fiber, 1g Sugar

From: Source Skinnytaste VIA Charles Sims

  For the filling
1/2 lb 99% lean ground turkey
3/4 cups canned black beans, rinsed and drained
3/4 cups frozen corn
1 hot pickled serrano pepper, chopped (or jalapeño) more to taste
1 large diced tomato
1 cloves garlic, minced
3 Tbsp chopped onion
2 Tbsp chopped cilantro, plus more for garnish
1 tsp cumin
Kosher salt, to taste

  For the peppers
3 red bell peppers, cut in half lengthwise
1/3 cup reduced sodium, fat free chicken broth
9 Tbsp shredded reduced-fat Sargento Monterey Jack cheese
1 Tbsp chopped scallions, for garnish

In a large skillet brown the turkey and season with salt. When the turkey is browned, add onion, garlic, black beans, cilantro, serrano pepper, diced tomatoes, and cumin. Mix well and simmer on low, covered for 20 minutes. Remove lid, add corn and simmer an additional 5 minutes or until all the liquid reduces.

Preheat oven to 350 degrees F. Cut peppers in half lengthwise, removing seeds and stem.

Place peppers, cut side up in an oven-proof dish. Fill each pepper with 1/2 cup turkey mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 45-50 minutes, or until the peppers become soft.

Remove foil, top each with 1 1/2 Tbsp of cheese and bake uncovered an additional 5 minutes. Top with scallions and serve with reduced-fat sour cream if desired (optional).

Servings: 6
Serving Size: 1/2 pepper
Nutrition per Serving: 160 Calories, 3g Fat, 15.5g Protein, 19g Carbs, 4g Fiber, 1g Sugar, 119mg Sodium (without salt)

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[Healthy_Recipes_For_Diabetic_Friends] Loaded Cauliflower - 6g Carbs, 3g Fiber, 3g Net Carbs

 

Loaded Cauliflower - 6g Carbs, 3g Fiber, 3g Net Carbs

From: Charles Sims 
"LOADED" CAULIFLOWER KEEP IN MIND, THIS IS FOR THOSE LOW CARBING

1 cup cooked cauliflower
1 tsp butter
Salt and pepper, to taste
1 oz cheddar cheese, shredded
1 Tbsp ranch dressing OR sour cream
1 strip bacon, crumbled
1 tsp chives

Butter and season the cauliflower. Place in an individual-serving baking dish, then top with the cheese. Microwave or broil until the cheese is melted. Top with ranch dressing, bacon and chives.

Do not freeze
Makes: 1 serving
Nutrition per Serving: 290 Calories, 25g Fat, 12g Protein, 6g Carbs, 3g Dietary Fiber, 3g Net Carbs

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[Healthy_Recipes_For_Diabetic_Friends] DIABETIC MARDI GRAS GUMBO - Cals 163, Fat 3g, Carb 11g, fiber 2g

 

DIABETIC MARDI GRAS GUMBO

Yield: 10 servings

Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
1 pound boneless, skinless chicken thighs, cut into 1-inch chunks
1 can (28 ounces) diced tomatoes, undrained
1 can (15-1/4 ounces) whole-kernel corn, drained
1 package (16 ounces) frozen cut okra, thawed
2 cans (14 ounces each) reduced-sodium chicken broth
1 tablespoon hot pepper sauce
1/2 teaspoon liquid smoke
1 teaspoon black pepper

DIRECTIONS

In a soup pot, combine all the ingredients over high heat and bring to a boil.
Reduce the heat to medium and simmer for 40 to 45 minutes, or until no pink
remains in the chicken and the gumbo thickens, stirring occasionally.

Nutritional Information Per Serving (Approximately 1-1/2 cups):

Calories: 163, Fat: 3 g, Cholesterol: 63 mg, Sodium: 478 mg,
Carbohydrate: 11 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 23 g

Diabetic Exchanges: 1/2 Starch, 3 Very Lean Meat, 1 Vegetable

3 WW Points ( Old Style )

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