Sunday, February 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Baked Cauliflower Bites - 20g Carbs, 1.9g Fiber, 2.3g Sugar

 

Baked Cauliflower Bites - 20g Carbs, 1.9g Fiber, 2.3g Sugar

From: laurenkellynutrition.com
Author: Kelly Pfeiffer from Nosh and Nourish
Servings: 6
 
 > For the cauliflower bites
1 cup whole wheat flour
½ cup almond milk
⅓ cup water
1 Tbsp lemon pepper
⅛ tsp sea salt
1 Tbsp lemon juice
½ head cauliflower, chopped into 1.5" pieces

 > For the tzatziki sauce
⅓ cup plain Greek yogurt
⅓ cup shredded cucumber (I used my finest section of the grater)
1 Tbsp lemon juice
1 Tbsp extra virgin olive oil
¼ tsp sea salt
⅛ tsp ground pepper

1. Preheat oven to 450 degrees.
2. Combine the batter ingredients in a medium mixing bowl.
3. Then, dip and cover each cauliflower piece completely.
4. On a parchment lined baking sheet either lay them out in a single layer, or lay them on top of wire rack over the baking sheet so that the excess batter can drip off.
5. Bake for 15 minutes, then flip them over and bake for another 15 minutes.
6. Meanwhile, combine the sauce ingredients in a small bowl.
7. Remove cauliflower from oven and enjoy immediately with the sauce!

From: www.caloriecount.com
Servings: 6
Serving Size: 103 g
Nutrition per Serving: 164 Calories, 74 Calories from Fat, 8.2g Total Fat, 5.1g Saturated Fat, 0g Trans Fat, 3mg Cholesterol, 137mg Sodium, 196mg Potassium, 20g Total Carbs, 1.9g Dietary Fiber, 2.3g Sugars, 3.8g Protein
Vitamin A 1% - Vitamin C 23% - Calcium 4% - Iron 10%
Nutrition Grade: B-

Good points: Very low in cholesterol - High in vitamin C
Bad points: High in saturated fat


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[Healthy_Recipes_For_Diabetic_Friends] Spicy Fish Tacos - 20g Carbs, 3g Fiber, 4g Sugar

 

Spicy Fish Tacos - 20g Carbs, 3g Fiber, 4g Sugar

From: www.diabetesforecast.org
Main Dishes, Under 400 Calories
Makes: 4
Serving Size: 1 taco
Prep Time: 5 min
Cooking Time: 45 min  (including 30 minutes of marinating)

2 limes, juiced
2 garlic cloves, minced
1 Tbsp minced cilantro
1 tsp hot sauce
1 lb mahi mahi or orange roughy fish fillets
1/2 tsp chili powder
1/4 tsp ground cumin
Salt and pepper, to taste
2 tsp olive oil
4 (6-inch) whole-wheat or corn tortillas, warmed

Sauce
1/3 cup nonfat sour cream or nonfat Greek yogurt
1/4 cup diced fresh avocado
1 small tomato, diced
1/4 cup red onion, diced
2 Tbsp minced cilantro
1 Tbsp canned green chilies
1 cup chopped cabbage
Pepper, to taste

In a medium bowl, combine the lime juice, garlic, cilantro, and hot sauce. Add the fish and turn to coat. Let the fish marinate for 30 minutes in the refrigerator, turning once after 15 minutes.

Remove the fish from the marinade and pat slightly dry. Add the chili powder, cumin, salt, and pepper.

Heat the oil in a large nonstick skillet. Add the fish and cook for about 3 to 4 minutes per side or until tender and cooked through.

Remove the fish from the pan and cut into bite-sized pieces.

Combine the sauce ingredients. Divide the fish among the warmed tortillas. Top with the sauce. Fold over the sides to form a taco to eat.

Makes: 4
Serving Size: 1 taco
Nutrition per Serving: 245 Calories, 6 Fat, 1g Saturated Fat, 0g Trans Fat, 20g Carbs, 3g Fiber, 4g Sugars, 85mg Cholesterol, 335mg Sodium (without added salt), 25g Protein

Choices: 1 Starch, 3 Lean meats, 1/2 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Kale Salad with Bacon-Blue Cheese Vinaigrette - 26g Carbs, 4g Fiber, 1g Added Sugars, 6g Total Sugar

 

Kale Salad with Bacon-Blue Cheese Vinaigrette - 26g Carbs, 4g Fiber, 1g Added Sugars, 6g Total Sugar

From: EatingWell - January/February 2014    
Hot roasted potatoes in this healthy kale salad recipe wilt the kale just enough to make it tender. Bacon and blue cheese layer on smoky, salty flavors to stand up to the flavor of the kale. Go for a strong blue cheese—we enjoy the tanginess of Maytag. Serve this salad with steak or chicken.

Nutrition Profile - - Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free

Servings: 6
Serving Size: about 1 1/3 cups
Active Time: 30 min
Total Time: 30 min

1 lb Yukon Gold potatoes, scrubbed, cut into 1-inch chunks
3 Tbsp extra-virgin olive oil, divided
1/2 tsp dried thyme
1/2 tsp salt, divided
1/2 tsp freshly ground pepper, divided
6 cups kale, stems removed, torn into bite-size pieces
3 Tbsp cider vinegar
3 Tbsp crumbled blue cheese
2 Tbsp minced shallot
1 Tbsp honey mustard
1 Tbsp minced fresh parsley
3 pieces center-cut bacon, cooked and crumbled
2 Belgian endives, cored and sliced
1/4 cup currants or sweetened dried cranberries

Preheat oven to 400°F.

Toss potatoes, 1 tablespoon oil, thyme and 1/4 teaspoon each salt and pepper in a large bowl. Spread out on a large baking sheet (reserve the bowl). Roast the potatoes, stirring once or twice, until tender and browned, 15 to 20 minutes.

Place kale in the large bowl, add the hot potatoes and let stand for several minutes, tossing occasionally, until the potatoes are warm but not hot.

Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, blue cheese, shallot, mustard, parsley and the remaining 1/4 teaspoon salt and pepper in a small bowl. Drizzle the dressing over the warm salad. Add bacon, endive and currants (or cranberries); toss to combine.

Serve immediately.

Servings: 6
Serving Size: about 1 1/3 cups
Nutrition per Serving: 218 Calories, 11g Fat, 2g Sat, 7 g Mono, 8mg Cholesterol, 26g Carbs, 4g Fiber, 1g Added Sugars, 6g Total Sugars, 8g Protein, 390mg Sodium, 886mg Potassium

Nutrition Bonus: Vitamin C (151% daily value), Vitamin A (150% dv), Potassium (25% dv), Folate (21% dv), Calcium (16% dv), Magnesium (15% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 1/2 fruit, 1 1/2 vegetable, 1 fat


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[Healthy_Recipes_For_Diabetic_Friends] Savory Asparagus Oatmeal - 30g Carbs, 5g Fiber, 2g Sugar

 

Savory Asparagus Oatmeal - 30g Carbs, 5g Fiber, 2g Sugar

From: www.diabetesforecast.org
Servings: 4
Serving Size: about 1 1/2 cups

4 cups cold water
1 lb     asparagus spears, trimmed, cut into 5 pieces each on the diagonal, divided
2 tsp fresh lemon juice
3/4 tsp sea salt
1/2 tsp freshly ground black pepper
2 cups old-fashioned oats
2 scallions, green and white part, minced
1 Tbsp finely chopped fresh dill
2 tsp extra-virgin olive oil

Bring the water, all of the asparagus except the tips, lemon juice, salt, and pepper to a boil in a large saucepan.

Stir in the oats, asparagus tips, and scallions and reduce heat to medium. Cook, while stirring, until the oats and asparagus are fully cooked, about 6 minutes. Remove from heat and stir in the dill and olive oil.

Transfer the oatmeal to individual bowls and serve.

Tip: This savory oatmeal recipe is a clever way to get vegetables at breakfast—and quite versatile. Mix and match different vegetables and fresh herbs in it, such as grape tomatoes and basil, diced bell peppers and oregano, or baby spinach and dill. And for a heartier meal, top each bowl with a poached egg.

Servings: 4
Serving Size: about 1 1/2 cups
190 Calories, 5g Fat, 1g Saturated Fat, 0g Trans Fat, 30g Carbs, 5g Fiber, 2g Sugars, 0mg Cholesterol, 450mg Sodium, 155mg
Potassium, 7g Protein, 35mg Phosphorus

Choices: 2 Starch, 1 Vegetable, 0.5 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Drowned Spicy Eggs - 26g Carbs, 7g Fiber, 7g Sugars

 

Drowned Spicy Eggs - 26g Carbs, 7g Fiber, 7g Sugars

From: www.diabetesforecast.org - Recipe by Ingrid Hoffmann
Main Dishes, Breakfast, Under 400 Calories

Servings: 4
Serving Size: 1 tortilla, 1 egg, and 1/4 of the sauce
Prep Time: 10 min
Cooking Time: 20 min

2 lbs tomatoes, coarsely chopped
1/4 cup fresh cilantro, plus more for garnish, coarsely chopped
1/4 med yellow onion, coarsely chopped
2 cloves garlic, coarsely chopped
1 tsp chipotle powder
1 Tbsp canola or vegetable oil
1/8 tsp kosher salt
4 large eggs
4 6-inch corn tortillas, toasted
1 ripe Hass avocado, peeled, pitted, and sliced
1/2 cup crumbled queso fresco

In a blender or food processor, puree the tomatoes, cilantro, onion, garlic, and chipotle powder, adding a little bit of water as needed. Puree until you have a thin sauce.

Heat a medium skillet over medium-high heat. Add the cooking oil to the pan and heat until shimmering. Add the tomato sauce—be careful because it will spatter—and boil, stirring occasionally, until slightly thickened, about 3 minutes. Season with salt.

One at a time, crack each egg into a ramekin and slowly add the egg to the sauce. Continue with the other eggs. Turn the heat down to low, cover, and cook for about 6 to 7 minutes for eggs with soft yolks or 10 minutes for fully cooked eggs.

For each serving, place a tortilla on a plate; top with an egg and a quarter of the sauce. Top each with avocado slices and a sprinkle of the cilantro and queso fresco.

Variations: Poach the eggs in jarred salsa verde and top them with some sliced avocado. When fresh, ripe tomatoes are out of season, substitute one 28-ounce can of crushed tomatoes.

Servings: 4
Serving Size: 1 tortilla, 1 egg, and 1/4 of the sauce
Nutrition per Serving: 315 Calories, 19g Fat, 4.8g Saturated Fat, 0.2g Trans Fat, 26g Carbs, 7g Fiber, 7g Sugars, 195mg Cholesterol, 265mg Sodium, 850mg Potassium, 13g Protein, 315mg Phosphorus

Choices: 1 Starch, 2 Non-starchy Vegetable, 1 Medium-Fat Protein, 2 1/2 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Hearty Vegetable and Red Lentil Soup - 30.1g Carbs, 11g Fiber, 2.9g Sugar

 

 Hearty Vegetable and Red Lentil Soup - 30.1g Carbs, 11g Fiber, 2.9g Sugar

From: http://recipes.mercola.com - Submitted by: Marina Korsakova-Kreyn
On some days, a bowl of warm soup can soothe your senses and bring comfort. This Vegetable Lentil Soup recipe from Mercola.com reader Marina Korsakova-Kreyn does just that by providing a harmonious blend of different vegetables and spices for a mouthwatering experience.
Prep and cook time: 2 hours
Servings: 20

3 cups red lentils
1 large onion
5 medium carrots
5 medium potatoes
1 large sweet potato
Fresh ginger root, 1 inch long
4 medium cloves garlic
1 tsp curry powder
1 tsp turmeric
Salt, to taste
Cayenne pepper, to taste
Optional: 1 Tbsp dry seaweed mix

1. Boil 3 quarts of filtered water in an 8-quart pot.
2. Add lentils.
3. Add all vegetables (washed, uncut, and unpeeled) to the boiling water.
4. Add ginger (peeled but uncut) and 3 cloves of garlic.
5. Add turmeric, curry powder, and salt and cayenne pepper to taste.
6. Cook vegetables, ginger, and garlic until ready for about 30 minutes. Use a ladle to take them out on a big plate, and let them cool for about 20 minutes (while lentils continue simmering).
7. Blend cooled vegetables, ginger, and garlic in batches with generous amount of filtered water.
8. Return to pot and reheat.
9. Add finely minced clove of garlic (add salt if needed).

Note: If using seaweed, reconstitute them in 2 cups of boiling water, let them cool, and then blend along with vegetables.

Nutrition From: www.caloriecount.about.com
Seaweed not included!
Servings: 20
Serving Size: 115 g
Nutrition per Serving: 158 Calories, 4 Calories from Fat, 0.4g Total Fat, 0g Trans Fat, 0mg Cholesterol, 27mg Sodium,  603mg Potassium,  30.1g Total Carbs, 11g Dietary Fiber, 2.9g Sugars, 8.8g Protein
Vitamin A 52% - Vitamin C 27% - Calcium 3% - Iron 16%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    Very low in sodium
    Very high in dietary fiber
    High in iron
    High in manganese
    High in phosphorus
    High in potassium
    High in thiamin
    Very high in vitamin A
    Very high in vitamin B6
    High in vitamin C


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Saturday, February 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Grilled Shrimp Scampi - 1.2g Carbs

 

Grilled Shrimp Scampi - 1.2g Carbs

From: Murray, Kate (2016-01-23). Fish Recipes: 100 Fish Recipes for Home Cook (100 Murray's Recipes Book 4) (Kindle Locations 131-139). Dmitriy Burorichnyy. Kindle Edition.
Prep: 30 min
Cook: 6 min
Ready In: 36 min

1/4 cup olive oil
1/4 cup lemon juice
3 Tbsp chopped fresh parsley
1 Tbsp minced garlic
Ground black pepper, to taste
Crushed red pepper flakes, to taste (optional)
1 1/2 lb medium shrimp, peeled and deveined

In a large, non-reactive bowl, stir together the olive oil, lemon juice, parsley, garlic, and black pepper. Season with crushed red pepper, if desired. Add shrimp, and toss to coat. Marinate in the refrigerator for 30 minutes.

Preheat grill for high heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard any remaining marinade.

Lightly oil grill grate. Grill for 2 to 3 minutes per side, or until opaque.   

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

Servings: 4
Serving Size: 204 g
Nutrition per Serving: 278 Calories, 133 Calories from Fat, 14.8g Total Fat, 1.9g Saturated Fat, 334mg Cholesterol, 390mg Sodium, 44mg Potassium, 1.2g Total Carbs, 36.8g Protein
Vitamin A 5% - Vitamin C 19% - Calcium 5% - Iron 32%


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