Sunday, October 12, 2014

[Healthy_Recipes_For_Diabetic_Friends] Chicken and Tomatillo Soup - 8.3g Carbs, 2g Fiber, 1g Sugar

 

Chicken and Tomatillo Soup - 8.3g Carbs, 2g Fiber, 1g Sugar

From: www.chefscatalog.com

3 Tbsp olive oil
1 whole chicken, about 3 lb, quartered
1 medium onion, finely chopped
3 large garlic cloves, minced
1 lb fresh tomatillos, husked, rinsed, and chopped
2 or 3 fresh jalapeno chiles, roasted, seeded and minced
3 cups chicken broth, low sodium or sodium-free
2 Tbsp finely chopped fresh cilantro
1/4 tsp cayenne pepper or to taste
Sour cream, grated cheddar and cilantro sprigs for garnishes (Not included in nutrition)

1. To roast chilies: Stab each chili with a fork or skewer and roast over open flame gas burner or electric burner set on high until skin blisters and chars and flesh softens. Place hot, roasted chilies in bowl. Cover bowl with plastic wrap until chilies are cool. Rinse chilies under cold water to remove charred skin and seeds. Pat dry and mince.

2. Pat chicken dry and season with salt and pepper. Preheat heavy soup pot over medium-high heat. Add olive oil. When oil is hot, add chicken. Saute 5 minutes on each side or until nicely browned.

3. Transfer chicken to bowl and pour off all but 2 tablespoons of the fat. Turn heat down to medium-low. Add onion and garlic to the pot and cook, stirring occasionally, until onion is soft.

4. Put chicken back into pot. Add the tomatillos, roasted chilies and chicken broth. Cover and simmer 30 to 40 minutes or until the chicken has cooked through. Remove pot from heat.

5. Transfer chicken to a bowl and let sit until cool enough to handle. Then, remove meat from bones, discarding the skin, excess fat and bones. Cut or tear chicken meat into bite-sized pieces.

6. In small batches, pour tomatillo mixture in blender or food processor and pulse until smooth. Pour back into pot and bring to a simmer. Stir in chicken, chopped cilantro and cayenne. Add salt and pepper to taste.

7. Ladle soup into bowls. Garnish with sour cream, grated cheese and cilantro sprigs. Serve immediately.

Makes 6 cups or 4 to 6 servings.
Nutrition From: www.caloriecount.about.com
Using low sodium broth
Servings: 6
Serving Size: 453 g
Nutrition per Serving: 538 Calories, 222 Calories from Fat, 24.6g Total Fat, 5.6g Saturated Fat, 202mg Cholesterol, 232mg Sodium, 806mg Potassium, 8.3g Total Carbs, 2g Dietary Fiber, 1g Sugars, 67.8g Protein
Vitamin A 7% - Vitamin C 22% - Calcium 5% - Iron 19%
Nutrition Grade: B

Good points:
    Low in sodium
    Very low in sugar
    Very high in niacin
    High in selenium


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Friday, October 10, 2014

[Healthy_Recipes_For_Diabetic_Friends] Warm Gazpacho with Sizzling Fish - 14g Carbs, 3g Fiber

 

Warm Gazpacho with Sizzling Fish - 14g Carbs, 3g Fiber

From: www.hearthealthywoman.com
Here we take one of the best-loved summer cold soups and re-invent it for winter pleasure. Get your Omega-3's and the healthy goodness of tomatoes all at the same time.
Serves: 6

4 large  tomatoes, quartered, seeded and chopped (approx 3 cups)
1 large  cucumber, peeled, seeded and chopped
1 medium  onion chopped (approx 1 cup)
1 red bell pepper, chopped
1 garlic clove, minced
2  Tbsp chopped fresh herbs such as basil, thyme, oregano or parsley
1/4 tsp smoked paprika
1/4 tsp black pepper
2  cups canned low-sodium tomato juice
2  Tbsp olive oil
1 1/2 lb lb cod or other thick, firm white fish, cut in 6 equal portions

1. Place first 8 ingredients in food processor and puree until well-mixed but still coarsely textured.
2. Add tomato juice and pulse once or twice to blend.
3. Warm finished gazpacho to serving temperature but DO NOT BOIL.
4. Heat olive oil in large skillet over medium heat until just starting to smoke. Saute fish 2 minutes per side or until lightly browned. Ladle soup into bowls and gently place fish on top so it looks like it is floating.

Serves: 6
Nutrition per Serving: 198 Calories, 4g Fat, 1g Sat Fat, 1g Mono Fat, 47mg Cholesterol,  22g Protein, 14g Carbs, 3g Fiber, 142mg Sodium

The Seasoned Cook - If tomatoes are unavailable or expensive, you can use 2 large cans of skinned tomatoes, whole or chopped. Make a double batch and freeze leftovers for another meal.


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[Healthy_Recipes_For_Diabetic_Friends] Parmesan Roasted Brussels Sprouts with Double Smoked Bacon - 22.1g Carbs, 8.7g Fiber, 5.7 Sugars

 

Parmesan Roasted Brussels Sprouts with Double Smoked Bacon - 22.1g Carbs, 8.7g Fiber, 5.7 Sugars

From: www.closetcooking.com
Brussels sprouts that are sliced, tossed with garlic and oil, roasted until slightly caramelized, covered in melted parmesan cheese and tossed with double smoked bacon; brussels sprouts never had it so good! (Check out below the recipe for time saving make ahead tips.)
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Servings: 4

2 lb brussels sprouts, trimmed and sliced or quartered
1 Tbsp oil
2 cloves garlic, finely chopped
Salt and pepper, to taste
4 slices double smoked bacon (Omit for Vegetarian)
1/4 cup Parmigiano Reggiano (parmesan), grated
2 tsp lemon zest
2 Tbsp lemon juice

Toss the brussels sprouts in the oil along with the garlic, salt and pepper, place in a single layer on a baking sheet and roast in a preheated 400F oven until lightly golden brown, about 20 minutes, mixing them up half way through.

Meanwhile cook the bacon until crispy and drain on paper towels before crumbling.

Sprinkle on the parmesan and return to the oven until it melts, about 1-2 minutes.

Toss the brussels sprouts with the bacon and lemon zest, and lemon juice and enjoy!

Tip: Slice the brussels sprouts with the slicing blade in a food processor rather than slicing by hand with a knife.
Tip: Trim and slice the brussels sprouts a day or two ahead of time and store, covered, in the fridge.
Tip: Make a few hours ahead and re-warm in the oven for a few minutes before serving.

Servings: 4
Nutrition per Serving: 189 Calories, 8.4g Fat, 2.6g Saturated Fat, 12mg Cholesterol, 269mg Sodium, 22.1g Carbs, 8.7g Fiber, 5.7 Sugars, 12.5g Protein


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Wednesday, October 8, 2014

[Healthy_Recipes_For_Diabetic_Friends] Chef Art Smith's Unfried Chicken with Roasted Brussels Sprouts - 45g Carb, 9g Fiber, 6g Sugar

 

 Chef Art Smith's Unfried Chicken with Roasted Brussels Sprouts - 45g Carb, 9g Fiber, 6g Sugar

From: Chef Art Smith is a celebrity chef and a type 2 diabetic. Here he shares one of his favorite diabetes-friendly recipes.
With tongue in cheek, I call this chicken ''unfried.'' That's because I am well known for fried chicken, which may be the crown jewel of southern cooking, but is a dish I avoid these days.
I like unfried chicken just as much. The chicken is soaked in tangy buttermilk and then coated with flavorful breading, just like fried chicken. The difference is that it's baked.

   >> For the chicken
1 cup buttermilk
1 Tbsp Louisiana Hot Sauce or another hot sauce
4 skinless and boneless chicken breasts, cut in half
1 1/2 cups multigrain or whole wheat panko bread crumbs
3 Tbsp grated Parmesan cheese
2 tsp ground black pepper
1 tsp cayenne
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
1 tsp paprika

   >> For the brussels sprouts
16 brussels sprouts, cut in half
1 1/2 Tbsp extra-virgin olive oil
Salt and freshly ground black pepper

   >> For the garnish
1 lemon, quartered

To prepare the chicken:
Preheat the oven to 400°F.

 In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours.

In a gallon-size plastic bag, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake until well mixed. Remove the chicken from the buttermilk and transfer directly to the bag with the bread crumb mixture. Shake the bag until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts from the bag and lay flat on a nonstick baking sheet. Refrigerate, uncovered, for 30 minutes. Bake the chicken for 20 to 25 minutes or until just cooked through.

To prepare the brussels sprouts:
Preheat the oven to 400 degrees F.

Place brussels sprouts in a medium mixing bowl, toss with the olive oil, and season with salt and pepper. Spread the brussels sprouts in a medium ovenproof baking dish and roast for 20 minutes or until caramelized and tender.

ASSEMBLY Divide the chicken and brussels sprouts among 4 serving plates, and squeeze the lemon over the chicken.

Servings: 4
Nutrition per Serving:
427 calories, 12g fat, 3g sat fat, 79mg chol, 349mg sodium, 45g carb, 9g fiber, 6g sugar, 40g protein, 185mg calcium


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[Healthy_Recipes_For_Diabetic_Friends] Spicy Ginger Potatoes - 27g Carbs, 4.5g Fiber, 2.9g Sugar

 

Spicy Ginger Potatoes - 27g Carbs, 4.5g Fiber, 2.9g Sugar

From: Books, Echo Bay (2014-09-26). Easy Indian Recipes: Delicious and Authentic Indian Recipes That You Can Finally Make At Home (The Easy Recipe) (Kindle Locations 314-318). Echo Bay Books. Kindle Edition.
Time: 45 min
Servings: 6

2 lb potatoes, peeled and cubed
2 Tbsp canola oil
2 Tbsp grated ginger
1 tsp chili powder
1/2 tsp turmeric powder
2 tomatoes, diced
Salt, to taste

Combine all the ingredients in a baking tray.

Season with salt to taste.

Cook in the preheated oven at 350F for 40 minutes.

Serve the potatoes warm.

Servings: 6
Nutrition per Serving: 161 Calories, 5.1g Fat, 3.1g Protein, 27g Carbs

Nutrition From: www.calorie.count.about.com
Servings: 6
Serving Size: 199 g
Nutrition per Serving: 161 Calories, 46 Calories from Fat, 5.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 43mg Sodium, 750mg Potassium, 27g Total Carbs, 4.5g Dietary Fiber, 2.9g Sugars, 3.1g Protein
Vitamin A 10% - Vitamin C 60% - Calcium 2% -Iron 10%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Low in sodium
    High in dietary fiber
    High in manganese
    High in potassium
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Indian Shrimp Curry - 7.8g Carbs

 

Indian Shrimp Curry - 7.8g Carbs

From: Books, Echo Bay (2014-09-26). Easy Indian Recipes: Delicious and Authentic Indian Recipes That You Can Finally Make At Home (The Easy Recipe) (Kindle Locations 328-332). Echo Bay Books. Kindle Edition.
Time: 40 min  
Servings: 6

2 Tbsp canola oil
1 onion, chopped
2 garlic cloves, chopped
1 tsp grated ginger
1/2 tsp cumin powder
1 tsp turmeric powder
1/2 tsp chili powder
1 can diced tomatoes
1 can coconut milk
Salt and pepper, to taste
2 lb fresh shrimps, peeled and deveined
2 Tbsp cilantro

Heat the oil in a heavy pot. Add the onion and garlic and saute for two minutes then stir in the spices.

Add the tomatoes and coconut milk and bring to a boil.

Season with salt and pepper and cook for 15 minutes.

Add the shrimps and cook 10 additional minutes.

Serve the curry warm, topped with chopped cilantro.

Servings: 6
Nutrition per Serving: 329 Calories, 16.9g Fat, 25.8g Protein, 7.8g Carbs


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