Friday, January 9, 2015

[Healthy_Recipes_For_Diabetic_Friends] Pan-Seared Wild Salmon with Citrus Salsa - 12g Carbs, 3g Fiber

 

Pan-Seared Wild Salmon with Citrus Salsa - 12g Carbs, 3g Fiber

From: www.nutritionaction.com - Kate Sherwood
A healthy meal that is sure to please the whole family!
Other sustainable fish that you can use: Arctic char and Spanish mackerel.
Prep: 35 min

1 orange
1 lime
1/4 small red onion, very thinly sliced
1 jalapeno, seeded and minced (optional)
1/4 cup cilantro leaves
2 Tbsp canola oil, divided
2 bell peppers, sliced
1/2 lb zucchini, sliced
Freshly ground black pepper
1/2 tsp kosher salt, divided
1 lb wild salmon fillet, cut into 4 pieces

Make the salsa:
Segment the orange and lime. Cut the orange segments into quarters. Toss the orange and lime segments in a bowl with the onion, jalapeno, and cilantro. Set aside.

Heat 1 Tbs. of the oil in a large non-stick skillet over medium-high heat. Saute the peppers and zucchini until well browned, 3-5 minutes. Season with pepper and ¼ tsp. of the salt. Remove the vegetables and keep them warm. Wipe out the skillet with paper towels.

Heat the remaining 1 Tbs. of oil until shimmering. Season the fish on both sides with pepper and the remaining 1/4 tsp of salt and add to the skillet, skin side up. Cook until golden brown on the bottom, about 3 minutes. Turn and cook for another 3 minutes, or until just cooked through.

Transfer the fish to 4 plates, spoon on the salsa, and serve with the vegetables.

Serves: 4
Nutrition per Serving: 280 Calories, 14g Total Fat, 2g Saturated Fat, 50mg Cholesterol, 300mg Sodium, 27g Protein, 12g Carbs, 3g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Southwest Meatballs with Creamy Cilantro Dipping Sauce - 10.4g Carbs, 4.1g Fiber, 2.1g Sugar

 

Southwest Meatballs with Creamy Cilantro Dipping Sauce - 10.4g Carbs, 4.1g Fiber, 2.1g Sugar
 
From: paleomg.com
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Serves: 3 - 4

 > For the meatballs
1 lb ground turkey (or chicken, beef, etc.)
¼ small red onion, minced
½ red bell pepper, finely chopped
2 garlic cloves, minced
½ jalapeno, minced
1 tsp cumin
½ tsp chili powder
¼ tsp smoked paprika
Salt, to taste
Pepper, to taste

  > For the sauce
1 avocado
Handful of cilantro, roughly chopped
Juice of ½ lime
1 tsp lemon juice
¼ jalapeno, minced
½ tsp cayenne pepper
¼ tsp cumin
Pinch of salt and pepper
¼ cup 30 second mayo

1. Preheat oven to 375 degrees. Grease an 8×8 glass baking dish with some oil (olive, coconut, etc.)

2. Place all ingredients for the meatballs into a bowl and use your hands to mix the mixture together.

3. Using a cookie scoop, scoop out each meatballs and form into balls. This should make about 18 small meatballs.

4. Place each meatball into the greased baking dish, side by side. It's ok if they are touching.

5. Put in oven to bake for 20-25 minutes.

6. While the meatballs cook, create the dipping sauce by placing everything for the sauce, except for the mayo, into a food processor. Puree until smooth. Once smooth, add the mayo and puree once more until well combined.

7. Dip meatballs into the sauce. Yay meatballs!

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 202 g
Nutrition per Serving: 395 Calories, 247 Calories from Fat, 27.5g Total Fat, 4.9g Saturated Fat, 0g Trans Fat, 119mg Cholesterol, 312mg Sodium, 623mg Potassium, 10.4g Total Carbs, 4.1g Dietary Fiber, 2.1g Sugars, 32.6g Protein
Vitamin A 17% - Vitamin C 43% - Calcium 5% - Iron 18%
Nutrition Grade: B

Good points:
    Low in sugar
    High in selenium
    High in vitamin C


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Thursday, January 8, 2015

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Spinach and Artichoke Dip Cauliflower Casserole - 4.5g net carbs

 

Low Carb Spinach and Artichoke Dip Cauliflower Casserole - 4.5g net carbs

From: www.ibreatheimhungry.com
A delicious low carb side dish recipe that can be turned into a main dish by adding some cooked chicken, or a breakfast or brunch recipe if you add some eggs!
Servings: 8
Serving Size: generous 3/4 cup

4 cups raw cauliflower florets, roughly chopped
1/4 cup butter
1/2 cup Silk Cashew Milk, Unsweetened Original
8 oz full fat cream cheese
1/2 tsp kosher salt
1/8 tsp ground black pepper
1/4 tsp ground nutmeg
1/4 tsp garlic powder
1/4 tsp smoked paprika (use regular if you can't find smoked)
1 cup frozen, chopped spinach
3/4 cup canned or frozen artichoke hearts, drained and chopped
1 1/2 cup shredded whole milk mozzarella cheese
1/4 cup grated parmesan cheese

Combine the cauliflower, butter, Silk Cashew Milk, cream cheese, salt, pepper, nutmeg, garlic powder, and paprika in a microwave safe dish. Microwave on high for ten minutes. Alternatively you could simmer it in a saucepan on the stove until the cauliflower is just fork tender. Add the spinach, artichoke hearts 1 cup of the shredded mozzarella, and the parmesan cheese to the cauliflower mixture and stir gently to combine thoroughly. Spoon the mixture into an ovenproof casserole dish and sprinkle the remaining 1/2 cup of mozzarella over the top. Bake for 20 minutes at 400 degrees (F) or until golden and bubbling. Serve hot.

Servings: 8
Serving Size: generous 3/4 cup
Approx. nutrition per Serving: 252 calories, 21g fat, 4.5g net carbs, 10g protein


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Sunday, January 4, 2015

Re: [Healthy_Recipes_For_Diabetic_Friends] Artichoke and Lemon Pasta Sauce - 5.5g Carbs, 3.2g Fiber, 1g Sugars

 

I assume this uses cilantro (like a pesto) as 1/4C of coriander would be awfully overpowering. Otherwise it sounds like a sauce I'd try.

On January 2, 2015 12:23:57 PM AKST, "chefgloria1030@yahoo.com [Healthy_Recipes_For_Diabetic_Friends]" <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
 

Artichoke and Lemon Pasta Sauce - 5.5g Carbs, 3.2g Fiber, 1g Sugars

From: Conners, Bridgette (2014-12-03). Pasta Sauce Recipes: The Ultimate Guide (Kindle Locations 321-328). Kindle Edition.
Prep Time: 5 min
Cooking Time: none
Ready In: 5 min
Servings: 4

1 small jar artichokes
1/4 cup lemon juice
1/4 cup coriander
1/2 tsp cayenne pepper
2 medium garlic cloves
1 cup walnuts
1/3 cup extra-virgin olive oil
Salt, as per taste
 
1. Place the garlic cloves, coriander, lemon juice, walnuts , both oils, pepper and salt in a food processor and blend till everything becomes smooth.

2. Now break up the artichokes gently and add to the sauce. No more blending is needed.

3. Pour over your choice of pasta, toss and serve!

Nutrition From: www.caloriecount.about.com - Salt Omitted for nutrition!
Servings: 4
Serving Size: 96 g
Nutrition per Serving: 352 Calories, 319 Calories from Fat, 35.4g Total Fat, 3.6g Saturated Fat, 0mg Cholesterol, 97mg Sodium, 198mg Potassium, 5.5g Total Carbs, 3.2g Dietary Fiber, 1g Sugars, 8.3g Protein
Vitamin A 5% - Vitamin C 15% - Calcium 3% - Iron 6%
Nutrition Grade: B-

Good points:
    No cholesterol
    Low in sodium
    Very low in sugar
    High in manganese



--
Sent from my Android device with K-9 Mail. Please excuse my brevity.

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Saturday, January 3, 2015

[Healthy_Recipes_For_Diabetic_Friends] Creamy Avocado Cucumber Soup - 25.2g Carbs, 11.5g Fiber

 

Creamy Avocado Cucumber Soup - 25.2g Carbs, 11.5g Fiber
    
www.allrecipes.com - Submitted By: michelleb
"This creamy avocado and cucumber soup is served cold and perfect for a summer afternoon lunch."
Prep Time: 20 Min
Ready In: 20 Min
Servings: 4

3 large cucumbers, peeled, seeded, and coarsely chopped
1 large avocado, peeled and pitted
2 tablespoons olive oil
2 limes, juiced
1 large clove garlic
Salt, to taste
Ground black pepper, to taste
1 large avocado, peeled, pitted, and coarsely chopped
1 pint cherry tomatoes, halved

1. Place cucumbers, 1 avocado (peeled and pitted), olive oil, lime juice, garlic, salt, and black pepper in a food processor. Puree until smooth. Transfer to a serving bowl.

2. Stir chopped avocado and tomatoes into soup. Serve at room temperature or chilled.

Servings: 4
Nutrition per Serving: 341Calories, 28.1g Total Fat, 0mg Cholesterol, 118mg Sodium, 25.2g Total Carbs, 11.5g Dietary Fiber, 5g Protein


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Friday, January 2, 2015

[Healthy_Recipes_For_Diabetic_Friends] Artichoke and Lemon Pasta Sauce - 5.5g Carbs, 3.2g Fiber, 1g Sugars

 

Artichoke and Lemon Pasta Sauce - 5.5g Carbs, 3.2g Fiber, 1g Sugars

From: Conners, Bridgette (2014-12-03). Pasta Sauce Recipes: The Ultimate Guide (Kindle Locations 321-328). Kindle Edition.
Prep Time: 5 min
Cooking Time: none
Ready In: 5 min
Servings: 4

1 small jar artichokes
1/4 cup lemon juice
1/4 cup coriander
1/2 tsp cayenne pepper
2 medium garlic cloves
1 cup walnuts
1/3 cup extra-virgin olive oil
Salt, as per taste
 
1. Place the garlic cloves, coriander, lemon juice, walnuts , both oils, pepper and salt in a food processor and blend till everything becomes smooth.

2. Now break up the artichokes gently and add to the sauce. No more blending is needed.

3. Pour over your choice of pasta, toss and serve!

Nutrition From: www.caloriecount.about.com - Salt Omitted for nutrition!
Servings: 4
Serving Size: 96 g
Nutrition per Serving: 352 Calories, 319 Calories from Fat, 35.4g Total Fat, 3.6g Saturated Fat, 0mg Cholesterol, 97mg Sodium, 198mg Potassium, 5.5g Total Carbs, 3.2g Dietary Fiber, 1g Sugars, 8.3g Protein
Vitamin A 5% - Vitamin C 15% - Calcium 3% - Iron 6%
Nutrition Grade: B-

Good points:
    No cholesterol
    Low in sodium
    Very low in sugar
    High in manganese


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Thursday, January 1, 2015

[Healthy_Recipes_For_Diabetic_Friends] File - 5 Healthy Grilling Tips

 


5 Healthy Grilling Tips

From: Dr Weil

It's delightful to grill outdoors when the weather is warm. Unfortunately, grilling meats can lead to the production of carcinogenic (potentially cancer-causing) chemicals called heterocyclic amines (HAs) as well as unhealthy PAHs (polycyclic aromatic hydrocarbons). The good news is it is simple to reduce HAs, making your BBQ healthier yet still as tasty for you, your family and your guests.

1. Limit the quantity of meat you grill, and make grilled vegetables or wild Alaskan salmon the main course.

2. Pre-cook your foods in the oven or on the stovetop and finish them off outdoors - less grill time means fewer carcinogens.

3. If you do grill meat, cook it thoroughly but avoid charring or blackening it (don't eat any blackened parts).
Marinate your meats. Marinade may help reduce HA formation, especially if it's made with spices such as ginger, rosemary and turmeric.

4. Avoid charcoal lighter fluid or self-starting packages of briquettes in a charcoal grill - they will leave residues of toxic chemicals in your food.

5. A healthy alternative is an inexpensive chimney lighter that uses a small amount of newspaper to ignite a mass of charcoal in a large metal cylinder. Gas grills are good alternatives to those that use charcoal.

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