Saturday, February 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Garlic and Dill Salmon - 3.1g Carbs, 0.7g Fiber

 

Garlic and Dill Salmon - 3.1g Carbs, 0.7g Fiber

From: Murray, Kate (2016-01-23). Fish Recipes: 100 Fish Recipes for Home Cook (100 Murray's Recipes Book 4) (Kindle Location 117). Dmitriy Burorichnyy.
Prep: 20 min
Cook: 15 min  
Ready In: 2 hr 35 min    

2 (1 1/2 lb) salmon fillets
1 head garlic, peeled
1 oz fresh dill, chopped
1/2 cup olive oil
Salt and pepper,  to taste   

In a food processor, process garlic to a rough mince, add dill and olive oil and pulse a few times to combine.

Lay fish fillets in a baking dish, skin side down. Rub garlic mixture over fish. Refrigerate for 2 hours.

Preheat an oven to 375 degrees F.

Bake in preheated oven for 15 minutes. Do not overcook.   

Tip: Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 251 g
Nutrition per Serving: 458 Calories, 279 Calories from Fat, 31g Total Fat, 4.4g Saturated Fat, 0g Trans Fat, 100mg Cholesterol, Sodium 137mg Sodium, 1033mg Potassium, 3.1g Total Carbs, 0.7g Dietary Fiber, 45g Protein
Vitamin A 10% - Vitamin C 5% - Calcium 17% - Iron 21%

Good points:
    Low in sodium
    Very low in sugar
    Very high in magnesium
    Very high in phosphorus
    Very high in selenium


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Friday, February 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Italian-Style Chicken - 4g Carbs, 0g Fiber

 

Italian-Style Chicken - 4g Carbs, 0g Fiber

From: America's Everyday Diabetes Cookbook
Servings: 4

1/2 cup plain low-fat yogurt
1 Tbsp tomato paste
2 green onions, coarsely chopped
2 cloves garlic, quartered
1 piece (1-inch) peeled ginger root, coarsely chopped OR 1 tsp ground ginger)
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cayenne pepper
4 chicken breasts (bone-in)
2 Tbsp chopped fresh coriander or parsley

Preheat barbecue grill or oven to 350 degrees F.

In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

Grill Option: Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear.

Oven Option: Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.

Serve garnished with chopped coriander.

Servings: 4
Nutrition per Serving: 133 Calories, 2g Fat, 59mg Cholesterol, 300mg Sodium, 24g Protein, 4g Carbs, 0g Dietary Fiber

Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat


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Monday, February 22, 2016

[Healthy_Recipes_For_Diabetic_Friends] Low-Carb Baked Jalapeno Poppers with Bacon

 

Low Carb Baked Jalapeno Poppers with Bacon

8 fresh jalapeno peppers
4 oz cream cheese, softened
4 oz grated cheese, whatever type you like
1/4 cup green onion tops - just the green part - minced
4 slices bacon, cooked, drained, and chopped or crumbled
1 oz pork rinds, unflavored

Heat the oven to 350 degrees F.

Cut off the stem ends of the jalapeno peppers and cut then in half,
end-to-end. Using a spoon, scrape out the seeds and that lighter part
that the seeds cling to.

A note on the heat in jalapeno peppers: Jalapenos vary a lot in terms of
how spicy hot they are, and you can't really tell until you taste them.
The heat is almost all in the seeds and the inner membrane (like the
skin of the inside of the pepper), so if you want to cut down on the
amount of heat, scrape most of the inner membrane off when you are
scooping out the seeds.

Mix all the rest of the ingredients except the pork rinds together very
well. You can use a food processor (which is a lot easier than a spoon),
but you may have to stop it a few times and break it up, as it may clump
together before it's combined (or maybe just that's my elderly food
processor).

Fill the peppers with the stuffing. Don't heap it up over the top, or
they will just leak in the oven.

Crush the pork rinds, or run them through a food processor. Press each
popper, cheese side down, in the pork rinds.

Place on baking sheet (I like to cover the sheet with foil to make
cheese leaks easy to clean up) and bake for 20 to 25 minutes, until top
is turning golden brown (which is only slightly browner than they
already are).

Let cool for about 10 minutes before serving.

Makes: 16 poppers (8 servings)

Nutritional Information for each serving of 2 poppers: 152 calories, 8
grams protein, 2.5 grams carbohydrate, 1 gram fiber

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Sunday, February 14, 2016

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Soul Bread

 

Low Carb Soul Bread

1 2/3 cup unflavored isolate protein powder, zero carb (NOTE)
1/2 tsp salt
1/3 tsp baking soda
1 tsp xanthan gum
2 1/2 tsp baking powder
1/4 cup olive oil
1/4 cup melted butter
2 drops liquid sucralose (or stevia), optional
4 eggs
12 oz cream cheese, softened
1/4 cup heavy whipping cream (or half and half)
1/4 tsp cream of tartar

Preheat oven to 325 degrees F. Prepare a 9 x 5 inch loaf pan.

Soften cream cheese. (45 seconds to 1 minute in a microwave works well.)
Melt butter and add to cream cheese. Add in olive oil, heavy whipping
cream (or half and half) and eggs. Blend well using a stick blender or
hand mixer.

Add baking powder and xanthan gum to an empty salt shaker and shake over
the liquid mixture. Mix well after each shake to avoid lumps.

Add protein powder, baking soda, salt and cream of tartar to a flour
sifter. Sift over the wet ingredients. Stir by hand just until mixed.
(Do not use a mixer or blender.) Do not over stir or the bread will
become dense.

Pour into a greased pan or silicone mold and bake at 325 degrees F for
45 minutes, or until golden brown. The bread may be dry on top but
adding melted butter helps if you're eating it right away. Once cool,
wrap in plastic to store.

Makes: 16 slices

Notes: Not all isolate protein powders produce great results. Nature's
Best ISOPURE Whey Protein and Hoosier Hill Farm Whey Protein Powder are
2 brands that tested well.

Nutrition Information Per Slice: Calories: 150, Fat: 15.2 g, Saturated
fat: 7.7 g, Trans fat: 0.0 g, Carbohydrates: 1.8 g, Sugar: 0 g, Sodium:
225 mg, Fiber: 0.7 g, Protein: 3.1 g, Cholesterol: 75 mg

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Saturday, February 13, 2016

[Healthy_Recipes_For_Diabetic_Friends] Vegan Creamed Kale - 23.1g Carbs, 3.7g Fiber, 0.7g Sugar

 

Vegan Creamed Kale - 23.1g Carbs, 3.7g Fiber, 0.7g Sugar

From: www.seventhgeneration.com/healthy-recipes/recipes-we-love-vegan-creamed-kale
We took a traditional Thanksgiving side dish – creamed spinach – and changed things up a bit. Instead of spinach, our version uses kale to add even more the flavor and nutrients.

12 cups fresh kale (we used a mix of curly and dino)
1 cup plain gluten-free soy milk or almond milk, unsweetened
2 tsp orange zest, finely grated
2 tsp lemon zest, finely grated
2 tsp coconut oil
1/2 cup yellow onion, minced
Pinch nutmeg
Sea salt, to taste
 
Remove kale leaves from stems and steam with a few tablespoons of water until just wilted. Squeeze out excess water and coarsely chop.

Place almond milk or soy milk, orange zest and lemon zest in a small saucepan and bring to a boil. Simmer, stirring frequently, until reduced by half.

Heat coconut oil over medium heat in saute pan and add onion. Cook until onion is translucent. Add kale and cook until most of liquid has evaporated.

Add reduced almond milk/soy milk to kale and cook until thickened, stirring occasionally. Season with a pinch of nutmeg and sea salt to taste.

Nutrition From: www.caloriecount.about.com // Using coconut oil, plain almond milk.
Servings: 4
Serving Size: 81 g
Nutrition pr Serving: 136 Calories, 29 Calories from Fat, 3.2g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 184mg Sodium, 1027mg Potassium, 23.1g Total Carbs, 3.7g Dietary Fiber, 0.7g Sugars, 6.4g Protein
Vitamin A: 618% - Vitamin C: 408% - Calcium 28% - Iron 19%

Nutrition Grade: A

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


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Saturday, February 6, 2016

[Healthy_Recipes_For_Diabetic_Friends] Healthified Salmon with Spring Veggies - 3g Carbs, 1g Fiber

 

Healthified Salmon with Spring Veggies - 3g Carbs, 1g Fiber

From: General Mills
Grilled salmon laden with vegetables and flavored with lemon and pepper is ready in 25 minutes.
Servings: 4

2 Tbsp margarine or butter, softened
2 Tbsp basil, fresh OR basil, dried 1/2 tsp
1 tsp lemon peel grated
8 oz asparagus fresh spears
1 medium pepper, bell, any color cut into 1/4 inch strips
2 tsp olive oil OR vegetable oil
1/2 tsp pepper blend, black and red
1/2 tsp lemon-pepper seasoning
1/2 tsp garlic salt
1 whole fish, salmon fillet OR other medium-firm fish fillet, 3/4 to 1" thick (1lb)

1.  Heat closed medium-size contact grill for 5 minutes. Position drip tray to catch drippings. In small bowl, mix butter, basil and lemon peel; set aside until serving time.
 
2.  Toss asparagus spears and bell pepper with 1 teaspoon of the oil and 1/4 teaspoon each of the pepper blend, lemon-pepper seasoning salt and garlic salt. When grill is heated, place vegetables crosswise on grill. Close grill; cook 4 to 6 minutes or until vegetables are crisp-tender. Remove from grill; cover to keep warm.
 
3.  Cut salmon into 4 serving pieces. Brush with remaining 1 teaspoon oil; sprinkle with remaining 1/4 teaspoon each of the seasonings. Place salmon, skin side down, on grill. Close grill; cook 4 to 5 minutes or until fish flakes easily with fork.
 
4.  Serve salmon and vegetables with butter mixture.  

Servings: 4
Nutrition per Serving: 230 Calories, 14g Fat, 2.5g Saturated Fat, 65mg Cholesterol, 270mg Sodium,  23g Protein,  3g Carbs, 1g Fiber


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Friday, February 5, 2016

[Healthy_Recipes_For_Diabetic_Friends] Steamed Halibut with Ginger and Green Beans - 8g Carbs, 4g Fiber

 

Steamed Halibut with Ginger and Green Beans - 8g Carbs, 4g Fiber

From: diabeticgourmet.com

Servings: 4

1 lb fresh green beans
1 lb halibut (4 fillets), rinsed and patted dry with paper towel
1/2 tsp coarse sea salt
1 Tbsp minced fresh ginger
3 Tbsp thinly sliced green onions
1 Tbsp low-sodium dark soy sauce
1 Tbsp peanut oil
1 Tbsp toasted sesame oil
1/4 cup fresh cilantro sprigs, lightly packed

Steam green beans for about 5 minutes and set aside.

Gently rub both sides of the fillets with salt. Place them onto a heatproof ceramic dish. Sprinkle ginger over top.

Place dish onto a steamer over several inches of boiling water and cover. Gently steam fillets for 10 to 12 minutes.

Remove ceramic dish from steamer. Sprinkle green onions and drizzle soy sauce over fillets.

Heat peanut and sesame oils in small skillet over medium high heat until they just begin to smoke. Then carefully pour on top of fillets.

Use caution because hot oil will cause onion and residual water on fillets to pop and spatter. Arrange green beans around fillets. Garnish fish with cilantro and serve immediately.

Servings: 4
Nutrition pr Serving: 200 Calories, 7g Fat, 1g Saturated Fat, 410mg Sodium, 26g Protein, 8g Carbs, 4g Dietary Fiber


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