Cyber Times - The News Daily

Monday, October 6, 2014

[Healthy_Recipes_For_Diabetic_Friends] Creamy Butternut Squash and Caramelized Onion Soup

Creamy Butternut Squash and Caramelized Onion Soup

Here's a riff on traditional French onion soup. This time, the onions are added to butternut squash to make a deliciously smoky and luxurious soup. Serve this at the holidays, with a dollop of lump crabmeat to send it over the top!

4 Tbsp unsalted butter
1 Tbsp avocado oil (or oil of choice)
3 large sweet onions, coarsely chopped
2 tsp finely chopped fresh thyme
3 Tbsp light brown sugar, unpacked (I use Whey Low Gold)
2 1/2 lb butternut squash, peeled, seeded and cut into 1 inch chunks
5 cups low sodium chicken stock (store bought or home made)
1 cup half and half salt and pepper to taste (optional)

Melt the butter with the oil in the pressure cooker over medium high heat. Add the onions, thyme, and sugar and cook, stirring frequently, for 10 minutes, or until the onions are golden brown. Add the squash and stock. Lock the lid in place and cook at high pressure for 10 minutes.

Quick release the pressure and remove the lid, tilting the pot away from you to avoid the escaping steam. Puree the soup with an immersion blender (or cool, transfer to a blender, and puree). Add the cream, season the soup with salt and pepper if necessary, and warm before serving.

Makes: 6 to 8 servings
Nutritional Information per serving (1 of 8) excluding the added salt and pepper: Calories 224, Protein 5 gr, Fat 11 gr, Sat. Fat 6 gr, Carbs. 26 gr, Sugar 11 gr, Fiber 6 gr, Sodium 69 mg, Chol. 26 mg

Nutritional Information using Whey Low Gold you can adjust the per serving amounts to: Calories 212, Carbohydrates 23 gr Sugar

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Posted by: Darlene BC <dsharple@shaw.ca>

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Saturday, October 4, 2014

[Healthy_Recipes_For_Diabetic_Friends] Creamy Leek and Broccoli Soup - 17g Carbs, 4g Fiber

Creamy Leek and Broccoli Soup - 17g Carbs, 4g Fiber

From: www.tasteforlife.com - Brassicas by Laura B. Russell
Try this soup made up of cancer-fighting ingredients.
Prep Time: 35 min
Servings: 4

2 Tbsp olive oil
3 leeks, white and light green parts, halved lengthwise and thinly sliced crosswise
1 1/2 tsp kosher salt, divided
3 cloves garlic, peeled but left whole
6 cup broccoli florets and peeled, diced stalks (about 1 1/2 lb)
3 1/2 cup low-sodium vegetable broth
Freshly ground black pepper, for serving
Chopped fresh chives, for serving (optional)

1. In a large pot, heat oil over medium-low heat. Add leeks and 1/2 teaspoon of the salt. Cover, and cook, stirring occasionally, for about 10 minutes, until wilted.

2. Stir in garlic, broccoli, and remaining 1 teaspoon of salt. Pour in broth, raise heat to medium-high, and bring to a boil. Lower heat to a simmer, partially cover, and cook for about 10 minutes, until broccoli is tender.

3. Remove from heat and let cool slightly. Transfer soup to a blender, in batches if necessary, and puree until smooth. Gently reheat soup to serving temperature. Alternatively, puree soup directly in the pot with an immersion blender. (The soup can be prepared up to 2 days ahead, covered, and refrigerated until ready to reheat.)

4. Ladle the soup into bowls, top with some pepper and chives, and serve hot.

Servings: 4
Nutrition per Serving: 161 Calories, 7 g Protein, 17 g Carbs, 4 g Fiber, 9 g Total fat (2 g sat, 5 g mono, 1 g poly), 372 mg Sodium

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Posted by: chefgloria1030@yahoo.com

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Friday, October 3, 2014

[Healthy_Recipes_For_Diabetic_Friends] Tuscan Kale and Carrot Soup - 25g Carbs, 8g Fiber, 6g Sugar

Tuscan Kale and Carrot Soup - 25g Carbs, 8g Fiber, 6g Sugar

From: Vegetarian Times - October 2013 p.74
This recipe calls for steaming the kale in a steamer insert placed over the soup's brothy base to keep the greens brightly colored and crisp-tender.
Serves: 8
30 minutes or fewer

2 bunches multicolored carrots, cut into 1-inch chunks (4 cups)
4 cups low-sodium vegetable broth
1 15 oz can diced tomatoes in juice
2 12 oz bunches Tuscan kale, thinly sliced
1/4 cup chopped fresh basil, plus 6 whole leaves, divided
2 Tbsp chopped chives, plus handful whole chives, divided
1 15 oz can white beans, rinsed and drained
1 Tbsp balsamic vinegar

1. Bring carrots, broth, tomatoes with juice, and 2 cups water to a simmer in large stockpot with steamer insert over medium heat.

2. Place kale, whole basil leaves, and whole chives in steamer insert. Set steamer inside stockpot, cover, and steam 5 to 7 minutes, using tongs to stir halfway through. Remove and discard basil and chives. Add kale, beans, and vinegar to soup, and return to a simmer. Season with salt and pepper, if desired. Stir in chopped basil and chives just before serving.

Serves: 8
Serving Size: 1 1/4 cup
Nutrition per Serving: 128 Calories, <1g Total Fat, <1g Saturated Fat, 0mg Cholesterol, 358mg Sodium, 7g Protein, 25g Carbs, 8g Fiber, 6g Sugar

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Posted by: chefgloria1030@yahoo.com

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Thursday, October 2, 2014

[Healthy_Recipes_For_Diabetic_Friends] Chicken Parmesan - 9.7g Carbs, 2.1g Fiber, 4.9g Sugar

Chicken Parmesan - 9.7g Carbs, 2.1g Fiber, 4.9g Sugar

From: www.peakmarket.com

2 tsp canola oil
4 6 oz chicken breasts, boneless skinless
1 cup zucchini, diced
1/2 cup onions, sliced
1 1/2 cup pasta sauce
1 tsp dried Italian seasoning
1 cup mozzarella cheese, shredded
1/2 cup parmesan cheese, grated

In a large non stick skillet; heat 1 teaspoon of oil over medium-high heat. Add chicken breasts and sear for 1 to 2 minutes per side or until golden brown. Transfer to greased baking dish.

Heat remaining oil in skillet. Add zucchini and onions; sauté for 3 to 5 minutes or until lightly browned. Remove from pan and place on top of chicken.

In a small bowl; blend together tomato sauce and seasonings; pour over chicken and vegetables. Sprinkle with cheeses. Bake in preheated 350 F oven for 25 to 30 minutes or until juices run clear when chicken is pierced with fork.

Nutrition From: www.caloriecount.about.com
Silver Palate pasta sauce used for nutrition.
Servings: 4
Serving Size: 361 g
Nutrition per Serving: 582 Calories, 262 Calories from Fat, 29.1g Total Fat, 10.8g Saturated Fat, 0g Trans Fat, 187mg Cholesterol, 669mg Sodium, 536mg Potassium, 9.7g Total Carbs, 2.1g Dietary Fiber, 4.9g Sugars, 68.3g Protein
Vitamin A 18% - Vitamin C 26% - Calcium 48% - Iron 23%
Nutrition Grade: B-

Good points:
    Low in sugar
    High in niacin
    High in phosphorus
    High in selenium
    Very high in vitamin B6