[Healthy_Recipes_For_Diabetic_Friends] Baked Summer Squash - 9.1g Carbs, 1.8g Fiber, 3.3g Sugar

 

Baked Summer Squash - 9.1g Carbs, 1.8g Fiber, 3.3g Sugar

From: www.thekitchn.com
Turn your back for five minutes and suddenly there are zucchini a foot long in every vegetable garden. Summer is in full swing, and summer squash (zucchini, yellow squash, crookneck squash and pattypan squash) are super versatile; great shredded as a raw salad, grilled with garlic, or, as I did this week when it was too hot to stand over my grill, baked with a generous coating of breadcrumbs and Parmesan.

It's hard to mess this one up. Cook it quickly and you have a toothsome side dish, perfect the next day as a cold salad. Cook it too long and the result is a soft casserole-like preparation to complement meat, or served as a vegetarian main dish. I served it with a bowl of pasta with kale pesto and it was the perfect quick weeknight meal.
Serves: 6

2 lb summer squash (such as zucchini, pattypan squash, yellow crookneck squash)
1/4 cup olive oil
1/2 cup grated Parmesan cheese
1/3 cup bread crumbs
1/2 tsp flaked salt
1/4 tsp freshly ground pepper

Preheat the oven to 350 degrees F.

Remove the stem ends and slice the squash cross-wise in 1/4-inch-thick rounds. Toss with the olive oil.

In a small bowl, combine the bread crumbs, Parmesan, salt and pepper. Arrange the squash rounds in a 9-x12-inch rectangular baking dish, or 10-inch pie plate. Sprinkle the bread crumb mixture over.

Cover the baking dish with foil and bake in the oven for 30 minutes. Remove foil and bake another five minutes until the top is bubbling and crispy.

Servings: 6
Nutrition per Serving: 149 Calories, 11.2g Fat, 2.4g Saturated, 4.3 mg Cholesterol, 341.2mg Sodium, 9.1g Carbs, 1.8g Fiber, 3.3g Sugars, 4.7g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Buttermilk Spoonbread - 17g Carbs, 3g Fiber

 

Buttermilk Spoonbread - 17g Carbs, 3g Fiber

From: www.relish.com - Recipe By: Nancy Vienneau

For a more mellow taste, add 1/2 cup shredded Cheddar cheese to the mixture, along with the green onions.

Servings: 4

 

1 1/2 cups buttermilk

1/2 cup stone-ground yellow OR white cornmeal

2 Tbsp butter

3/4 tsp salt

3 eggs, separated

3 green onions, thinly sliced

 

Preheat oven to 375F.  Butter the sides and bottom of a 4-cup soufflé or casserole dish.

 

Warm buttermilk in a saucepan over medium heat. Stir in cornmeal. Cook, stirring often, until mixture is thick and smooth, about 3 minutes. Stir in butter and salt and remove from heat. Let cool.

 

Whisk egg yolks into cornmeal mixture. Add green onions; stir well.

 

Beat egg whites until soft peaks form. Add to cornmeal mixture, a little at a time, folding gently to avoid deflating.

 

Scrape mixture into prepared pan. Bake 25 to 30 minutes, until puffed, golden brown and set. Serve immediately by spooning portions onto individual plates.

 

Servings: 4

Nutrition per Serving: 210 Calories, 12g Fat, 640mg Sodium, 17g Carbs, 3g Fiber, 10g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Salmon with Artichokes - 2.9g Total Carbs

 

Salmon with Artichokes - 2.9g Total Carbs

Recipe by: Jill Melton    
Servings: 4

5 oz boursin cheese (light)
1 (8 oz jar) marinated artichoke hearts, drained and chopped
Fresh basil
4 6 oz Alaskan salmon fillets    

Preheat oven to 375 F.

Combine cheese, artichoke hearts and basil. Pat onto salmon. Bake about 15 minutes, until fish flakes with a fork. Serve with rice. (Rice not included with nutrition).

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 175 g
Nutrition per Serving: 215 Calories, 71 Calories from Fat, 7.9g Total Fat, 2.4g Saturated Fat, 0g Trans Fat, 44mg Cholesterol, 554mg Sodium, 365mg Potassium, 2.9g Total Carbs, 31.8g Protein
Vitamin A 1%  - Vitamin C 4% - Calcium 3% - Iron 2%
Nutrition Grade: B

Good points:
    No sugar
    Very high in manganese
    High in niacin
    Very high in selenium
    High in vitamin B6
    Very high in vitamin B12

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[Healthy_Recipes_For_Diabetic_Friends] Parmesan-Crusted Halibut with Spicy Brussels Sprouts - 25g Carbs, 4g Fiber

 

Parmesan-Crusted Halibut with Spicy Brussels Sprouts - 25g Carbs, 4g Fiber

From: Keri Glassman

The crunchy Parmesan crust and spicy Brussels Sprouts make this a tasty, quick yet elegant meal.
Servings: 4
Serving Size: 1 halibut fillet and 1/2 cup Brussels sprouts

 >> Halibut
Canola oil cooking spray
1/4 cup all-purpose gluten-free flour
2 egg whites
1 Tbsp fat-free milk
1 1/2 cup corn flakes, lightly crushed
1/4 fresh parsley, rinsed and chopped
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
4 Pacific/Alaskan halibut fillets (4 oz/125 g each), rinsed and pat dry
1/4 cup grated Parmesan cheese
1 lemon, cut into wedges

  >> Brussels Sprouts:
2 packages (10 oz/300g) Brussels sprouts, rinsed and sliced in half
1 Tbsp canola oil
1/8 tsp red pepper flakes
1/4 tsp garlic powder
1/8 tsp salt
1 tsp Parmesan cheese

Preheat oven to 425F (220C) and place oven rack in upper third of oven.

Coat baking sheet with canola oil cooking spray and set aside.

In shallow bowl, place flour. In another shallow bowl, combine egg whites and milk. In third shallow bowl, combine corn flakes and parsley. Sprinkle halibut with pinch of salt, pepper and garlic powder.

Lightly dust each fish fillet with flour, dip in egg mixture, then coat with corn flake-parsley mixture. Place on baking sheet. Sprinkle each fillet with 1 Tbsp Parmesan cheese and bake for 15 to 17 minutes until fish is opaque and flakes when pulled apart with fork. Set aside and keep warm.

In large bowl, toss Brussels sprouts with 1 Tbsp canola oil, red pepper flakes, garlic powder, salt and Parmesan cheese. Transfer to baking sheet that has been coated with canola oil cooking spray and roast for 10 minutes until tender, turning every 2-3 minutes.

Serve alongside halibut with fresh lemon wedge.

Servings: 4
Serving Size: 1 halibut fillet and 1/2 cup Brussels sprouts
Nutrition per Serving: 310 Calories,  9g Fat, 2g Saturated Fat, 40mg Cholesterol, 540mg Sodium, 33g Protein, 25g Carbs, 4g Dietary Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Cumin Cauliflower Soup - 16.9g Carbs, 6.6g Fiber, 6.7g Sugar

 

Cumin Cauliflower Soup - 16.9g Carbs, 6.6g Fiber, 6.7g Sugar

From: Weeks, Caitlin; Boumrar, Nabil; Sanfilippo, Diane (2014-10-26). Mediterranean Paleo Cooking: Over 150 Fresh Coastal Recipes for a Relaxed, Gluten-Free Lifestyle (Kindle Locations 2820-2822). Victory Belt Publishing.
Prep time: 5 min
Cook time: 15 to 20 min
Serves: 4
Nabil: In my family, cauliflower is a favorite, and I am always experimenting with new ways to prepare it, particularly when it's in season. This soup combines cauliflower with cumin and chili peppers—two of my other loves—to create a truly delicious and unique flavor.

1 large head cauliflower (about 2 lb), cored and cut into florets (see Chef's Tip)
4 Tbsp unsalted butter, ghee, or coconut oil, divided
1 medium white onion, minced
2 tsp minced garlic
2 tsp ground cumin, plus more for garnish
1 tsp chili powder
Fine sea salt
Ground black pepper
4 cups Chicken Broth
Extra-virgin olive oil, for garnish

1. Rinse the cauliflower florets, drain, and set aside.

2. Melt 2 tablespoons of the fat in a large saucepan over medium heat. Add the onion and sauté it for 2 to 3 minutes. Add the garlic, cumin, chili powder, and a pinch of salt and pepper, and sauté for about 1 minute, until onion is translucent.

3. Add the chicken broth and cauliflower to the saucepan and simmer until tender, about 10 minutes. Stir in the remaining 2 tablespoons of fat.

4. Puree the soup with an immersion blender until creamy, or puree in a blender or food processor in batches. Adjust the seasonings to taste.

5. Ladle the soup into 4 bowls and top each with a sprinkle of cumin and a drizzle of olive oil.

Chef's Tip: Cauliflower is easily prepped in just a few seconds. First, remove the hard base and leaves with a knife, cutting straight across just under the florets. Then turn the cauliflower core to face upwards and insert a paring knife between the core and the florets. Cut in a circular motion around the core to extract it, much as you would core an apple. Discard the core. You are left with perfect florets.
Nutritionist's Note: Cauliflower and onions are rich sources of quercetin, a potent antioxidant that regulates blood sugar, lowers inflammation, and provides cardiovascular benefits.

Nutrition From: www.caloriecount.about.com
No added salt. Low sodium chicken broth.
Servings: 4
Serving Size: 512 g
Nutrition per Serving: 194 Calories, 111 Calories from Fat, 12.3g Total Fat, 7.4g Saturated Fat, 31mg Cholesterol, 230mg Sodium, 786mg Potassium, 16.9g Total Carbs, 6.6g Dietary Fiber, 6.7g Sugars, 7.3g Protein
Vitamin A 12% - Vitamin C 180% - Calcium 7% - Iron 12%
Nutrition Grade: A-

Good points:
    High in dietary fiber
    High in potassium
    High in vitamin B6
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic Cauliflower Hummus - 11.7g Carbs, 4.8g Fiber, 3.8g Sugar

 

Roasted Garlic Cauliflower Hummus - 11.7g Carbs, 4.8g Fiber, 3.8g Sugar

From: Weeks, Caitlin; Boumrar, Nabil; Sanfilippo, Diane (2014-10-26). Mediterranean Paleo Cooking: Over 150 Fresh Coastal Recipes for a Relaxed, Gluten-Free Lifestyle (Kindle Location 2286). Victory Belt Publishing. Kindle Edition.
We made this for our Super Bowl party one year, and no one noticed a difference between it and traditional hummus made from chickpeas. Everyone asked for the recipe! Serve it with Cilantro Crackers or fresh raw vegetables.
Prep time: 10 min
Cook time: 45 min
Serves: 4

1 head garlic
6 Tbsp extra-virgin olive oil, divided
6 cups cauliflower florets (1 large head)
2 Tbsp tahini (sesame seed paste)
1 Tbsp lemon juice
1 tsp ground cumin
1 tsp paprika fine
Sea salt
Ground black pepper

1. Preheat the oven to 350°F.

2. Chop the top off of the head of garlic and coat the head with 2 tablespoons of the olive oil. Place it in a small glass baking dish and roast it in the oven for 35 minutes.

3. Place the cauliflower florets in a steamer pot with several inches of water over medium-high heat. Steam the cauliflower until it's cooked and fork-tender but not mushy, about 10 minutes. Drain the cauliflower and place it in a food processor.

4. Squeeze 4 to 6 of the roasted garlic cloves out of their skins and into the food processor. Save the rest of the roasted garlic for another use, such as a pizza topping.

5. Add the tahini, lemon juice, remaining 4 tablespoons of olive oil, cumin, paprika, and a pinch of salt and pepper to the food processor. Pulse the mixture until smooth. Adjust seasonings to taste and chill for before serving, if desired.

Chef's tip: The roasted garlic gives the hummus a unique flavor that is rich and earthy. But if you're in a hurry, you can use 1 tablespoon of garlic powder instead.
Nutritionist's note: Chickpeas, like all legumes, have hard-to-digest lectins (a type of protein) as well as phytates that can block the absorption of minerals. While legumes can be healthy in moderation if they are soaked first, if you're struggling with health issues, eliminating them entirely for a period of time will help you heal faster. In the meantime, this cauliflower hummus makes a great substitute.

Nutrition From: www.caloriecount.about.com - No added salt!
Servings: 4
Serving Size: 189 g
Nutrition per Serving: 273 Calories, 229 Calories from Fat, 25.4g Total Fat, 3.6g Saturated Fat, 0mg Cholesterol, 56mg Sodium, 531mg Potassium, 11.7g Total Carbs, 4.8g Dietary Fiber, 3.8g Sugars, 4.7g Protein
Vitamin A 6% - Vitamin C 122% - Calcium 8% - Iron 11%
Nutrition Grade: B-

Good points:
    No cholesterol
    Low in sodium
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Asparagus Soup - 19g Carbs, 7g Fiber, 6g Sugar

 

Asparagus Soup - 19g Carbs, 7g Fiber, 6g Sugar

From: www.realhealthyrecipes.com - A Recipe by Diana Keuilian
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Serves: 4

8 cups vegetable or chicken broth
2 Tbsp olive oil
4 shallots, chopped (about 1 cup)
2 leeks, white part only, chopped
1 Tbsp garlic, minced
3 lbs fresh asparagus (3 bunches), chopped
1/2 tsp sea salt
1/4 tsp white pepper
Fresh dill and coconut cream, for garnish

In a soup pot, place the broth over low heat.

In a large skillet, place the olive oil over med-high heat. Add the shallots and leeks, cook stirring often for about 5 minutes, until tender. Add the garlic and continue to cook while you prepare the asparagus.

Wash the asparagus, chop off and discard the woody end of the stalks. Chop the remainder of the asparagus into 2-inch pieces. Add to the skillet, along with the salt and white pepper, and mix well. Continue to cook for another 8 minutes, until quite tender.

Add the cooked asparagus mixture to the pot of broth. Bring to a boil, then remove from heat and use an immersion blender to blend the mixture until smooth. Return to heat and simmer until you are ready to serve.

For garnish, add a spoonful of coconut cream and a sprinkle of fresh dill. Enjoy!

Serves: 4
Nutrition per Serving: 159 Calories, 8g Fat, 791mg Sodium, 19g Carbs, 7g Fiber, 6g Sugar, 9g Protein

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