Wednesday, February 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Shrimp Scampi With Whole-Wheat Pasta - 48g Carbs, 8g Fiber OR 10g Carbs, 4g Fibe

 

Shrimp Scampi With Whole-Wheat Pasta - 48g Carbs, 8g Fiber OR 10g Carbs, 4g Fiber

From: The South Beach Diet (Phase 2)

A Comforting Pasta Dish
This sumptuous shrimp and pasta dish makes the perfect comforting
winter meal. Unlike traditional heavy pasta recipes, we used South
Beach Diet-friendly ingredients, such as whole-wheat pasta, extra-virgin
olive oil, lemon juice, and fresh parsley to create a more wholesome, well-balanced, and flavorful dish.

We've improved this quick classic by replacing the usual butter with
monounsaturated extra-virgin olive oil. And we've switched out highly
processed white pasta for high-fiber whole-wheat. (For a Phase 1 version,
see the Variation.) Using peeled and deveined shrimp makes preparing
the dish a breeze.

Hands-on time: 15 min
Total time: 25 min
Servings: 4

8 oz whole-wheat spaghetti or cappellini
3 Tbsp extra-virgin olive oil
1 medium red bell pepper, thinly sliced
5 large garlic cloves, minced
1/2 cup white wine OR lower-sodium chicken broth
1/8 tsp red pepper flakes, or to taste
1 1/2 lb peeled and deveined large shrimp
2 Tbsp fresh lemon juice
1/3 cup chopped fresh parsley
Salt and freshly ground black pepper

Bring a large pot of lightly salted water to a boil. Add the pasta and
cook according to package directions. Drain.

While the pasta is cooking, in large nonstick skillet, heat the oil over
medium-high heat. Add the bell pepper and cook, stirring, for 2 minutes.
Add the garlic and cook, stirring, for 1 minute. Add the wine and pepper
flakes. Bring to a simmer and cook until the liquid is slightly reduced,
about 1 minute longer.

Add the shrimp and cook, stirring, until they turn pink and are just
opaque in the center, about 3 minutes. Remove the pan from the heat
and stir in the lemon juice.

In a large serving bowl, combine the drained pasta, shrimp mixture,
and parsley. Season with salt and pepper to taste. Toss well and
serve.

Variation:
If you're on Phase 1, simply serve the shrimp on 1 cup of sauteed baby
spinach and omit the pasta.

Servings: 4
Nutrition per Serving:
490 Calories, 14g Fat, 2g Sat, 44g Protein, 48g Carbs, 8g Fiber, 261mg Sodium

Servings: 4
Nutrition per Serving (with spinach instead of pasta):
315 Calories, 14g Fat, 2g Sat, 38g Protein, 10g Carbs, 4g Fiber, 449mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage - 40g Carbs, 8g Fib

 

Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage - 40g Carbs, 8g Fiber, 5g Sugar

From: Vegetarian Times Issue: June 1, 2009 p.43

Sage and tomatoes pair beautifully in this light pasta sauce. Firm
Roma tomatoes are your best bet here for a sauce that's not too watery.
If early-season tomatoes make the sauce taste too acidic, stir 1 tsp.
sugar or honey in with the sage and olives.
Serves: 6

1/2 lb whole-wheat spaghetti
3 Tbsp olive oil
4 large garlic cloves, peeled, halved, and sliced (3 Tbsp)
1 1/2 lb ripe tomatoes, coarsely chopped (6 cups)
3/4 cup cooked chickpeas
2 Tbsp fresh chopped sage, plus more leaves for garnish
2 Tbsp chopped kalamata olives

1. Cook spaghetti in large pot of boiling salted water 10 to 11 minutes,
or until al dente.

2. Heat oil and garlic in large saucepan over medium heat. Cook 2 to
3 minutes, or until garlic is browned, stirring occasionally. Stir in
tomatoes, chickpeas, sage, and olives, and simmer 3 to 4 minutes.
Season with salt and pepper, if desired.

3. Drain spaghetti, and return to pot. Add sauce, and toss to coat.
Season with salt and pepper, if desired. Divide among 6 serving bowls,
and garnish with sage leaves.

Servings: 6
Serving Size: 1 cup
Nutrition per Serving:
258 Calories, 9g Total Fat, 1g Saturated Fat, 0mg Cholesterol,
9g Protein, 148mg Sodium, 40g Carbs, 8g Fiber, 5g Sugar

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Tuesday, February 28, 2012

[Healthy_Recipes_For_Diabetic_Friends] Low Fat Cauliflower Crock Pot Chili - 26.6g Carbs, 7.3g Fiber, 9.3g Sugar

 

Low Fat Cauliflower Crock Pot Chili - 26.6g Carbs, 7.3g Fiber, 9.3g Sugar

{Suggestions: I adapted this a bit when running the information for the nutrition, however, it is still a bit high in sodium... most likely from the chili seasoning. If you add your own chili seasoning and leave the sodium out this will further improve the nutrition. Take Care, Gloria}

From: www.oceanmist.com
Source: Adrienne Meier, Ocean Mist Farms

1 head Cauliflower, diced
1 Fennel bulb (cored and diced)
1 lb ground turkey OR beef
1 pkg chili seasoning (1 1/4 oz)
2 (14 oz cans) diced tomatoes, no salt added, undrained
1 (15 oz can) red kidney beans, rinsed and drained
1 (8 oz can) tomato sauce, no salt
1 (6 oz can) tomato paste, no salt
1/2 tsp ground allspice
1 cup shredded cheddar cheese, reduced fat
Green Onions, chopped (optional garnish)

Brown ground meat in large skillet, stirring to break up meat; drain fat. Place cooked meat and all the other ingredients, except cheese and Green Onions, in a 4 1/2 quart crock pot, slow cooker. Stir to combine. Cover and cook on low setting for 4 to 6 hours or on high 2 to 3 hours.

Top each serving with cheese and Green Onions, if desired.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 356 g (342 g = 12.06 oz // 12.06 fl oz = 1.50 cups)
Nutrition per Serving:
317 Calories, 100 Calories from Fat, 11.1g Total Fat, 4.7g Saturated Fat, 0g Trans Fat, 62mg Cholesterol, 685mg Sodium, 26.6g Total Carbs, 7.3g Dietary Fiber, 9.3g Sugars, 30.1g Protein
Vitamin A 26% - Vitamin C 54% - Calcium 48% - Iron 19%
Nutrition Grade: B+

Good points:
High in calcium
High in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Bow Ties with Broccoli Pesto - 32g Carbs, 3g Fiber, 2g Sugar

 

Bow Ties with Broccoli Pesto - 32g Carbs, 3g Fiber, 2g Sugar

Vegetarian Times Issue: April 2010 p. 64

When you want a luscious homemade pesto long before basil comes into
season, turn to broccoli. Here, cooked broccoli is blended with fresh
mint and parsley for a bright, springtime take on the pasta sauce.
Servings: 9

6 Tbsp blanched hazelnuts, plus more for garnish, optional
2 cups broccoli florets
1 1/2 cups loosely packed parsley leaves
1/4 cup PLUS 2 Tbsp olive oil, plus more for drizzling, optional
1/2 cup mint leaves
4 tsp lemon juice
1 1/2 tsp grated lemon zest
1 1/2 tsp capers, rinsed and drained, optional
5 large garlic cloves, peeled
12 oz farfalle pasta

1. Toast hazelnuts in skillet 3 to 5 minutes, or until golden, shaking
skillet often. Cool, coarsely chop, and set aside.

2. Meanwhile, bring large pot of water to a boil. Cook broccoli in
boiling water 2 to 3 minutes, or until tender. Remove with slotted
spoon. Drain, and rinse under cold water. Drain again.

3. Pulse hazelnuts, broccoli, parsley, oil, mint, lemon juice, lemon
zest, capers (if using), and garlic in food processor until smooth.
Season with salt and pepper, if desired.

4. Cook farfalle according to package directions in broccoli cooking
water. Reserve 1/4 cup cooking water before draining. Toss farfalle
with pesto and pasta cooking water. Garnish with toasted hazelnuts,
if using, and drizzle with olive oil, if desired.

Servings: 9
Serving Size: 1 cup
Nutrition per Serving:
261 Calories, 13g Total Fat, 2g Saturated Fat, 0mg Cholesterol,
7g Protein, 32g Carbs, 3g Fiber, 2g Sugars, 14mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Re: Chicken and Broccoli in Mushroom Sauce - 14g carbs

 

thank heavens you people put the nutritional anaysis in. Mastercook just gave me one that said apples was an unknown ingredient.

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Sunday, February 26, 2012

[Healthy_Recipes_For_Diabetic_Friends] Green Beans Amandine - 9g Carbs, 5g Fiber

 

Green Beans Amandine - 9g Carbs, 5g Fiber

From: The South Beach Diet (Phase 1)

A Delicious Vegetable Side Dish
You know eating vegetables with all of your meals, including breakfast,
is important for optimal health and weight loss. So the more veggie
recipe ideas in your repertoire, the better. Here we pair green beans
with heart-healthy almonds for a delicious side dish that can easily
be served with a poultry, beef, pork, or seafood main course.

Garlic and toasted slivered almonds make ordinary green beans extra
special. Prepare the beans in batches if you do not have a large
enough skillet, keeping the first round warm until the second batch
is ready.

Make-Ahead:
The almond slices can be toasted up to 3 days ahead; store in a
covered container in the refrigerator. Cook the beans and pat dry
up to 1 day in advance. Store refrigerated in a covered container
until ready to resume recipe.

Prep time: 15 minutes
Cook time: 20 minutes
Servings: 8
Serving Size: 1 cup

1/2 cup slivered almonds
2 lb green beans, trimmed
1 Tbsp extra-virgin olive oil
6 garlic cloves, thinly sliced
1/4 tsp salt
Freshly ground black pepper

Heat oven to 275 degrees F. Spread almonds on a baking sheet and
toast, stirring once, until fragrant and golden, about 10 minutes.
Transfer to a plate to cool.

While almonds are toasting, bring a large saucepan of water to a
boil. Add beans and cook just until crisp-tender, about 3 minutes.
Drain in a colander and run under very cold water for 1 minute to
stop cooking. Shake to remove excess water and pat dry. Heat oil
in a large nonstick skillet over medium heat. Add garlic, reduce
heat to medium-low, and cook, stirring frequently, until garlic
is lightly golden and fragrant, about 2 minutes.

Add beans and toss well to coat. Cover pan, increase heat to high,
and cook until beans are heated through, 2 to 3 minutes. Transfer
beans to a serving bowl and toss with almonds, salt, and pepper
to taste. Serve warm.

Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
80 Calories, 5g Fat, 0.5g Sat, 3g Protein, 9g Carbs, 5g Fiber,
75mg Sodium

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Saturday, February 25, 2012

[Healthy_Recipes_For_Diabetic_Friends] Chicken and Broccoli in Mushroom Sauce - 14g carbs

 

Chicken and Broccoli in Mushroom Sauce

vegetable oil spray
10 ounces fresh broccoli spears
1 tablespoon acceptable margarine
8 ounces fresh mushrooms, sliced
2 cups Homemade Chicken Broth or low-sodium chicken broth
1/3 cup nonfat dry milk
3 tablespoons acceptable margarine
1/4 cup flour
1/4 cup sliced green onion
dash nutmeg
3 tablespoons grated Parmesan cheese
1/4 cup fresh bread crumbs
3 tablespoons grated Parmesan cheese
2 tablespoons finely chopped parsley
2 cups diced, cooked chicken

Preheat oven to 375 degrees. Lightly spray an 11-x-7-inch baking pan with
vegetable oil spray.
Steam broccoli spears until tender-crisp. Drop into ice water to stop
cooking. Drain and blot dry on paper towels. Set aside.
In a medium nonstick skillet over medium heat, melt 1 tablespoon margarine.
Add sliced mushrooms, cover and cook 7 to 9 minutes, or until mushrooms
have released all their juices.
Uncover and increase setting to high. Allow liquid to evaporate. Set aside.
In a small bowl, combine chicken broth and nonfat dry milk. Set aside.
In a medium saucepan, melt 3 tablespoons margarine over medium-high heat.
Stir in flour and cook 1 minute. Add chicken broth mixture and stir with
wire whisk. Bring to a boil, then add onion, nutmeg and 3 tablespoons
Parmesan cheese. Add cooked mushrooms and set aside.
In a small bowl, combine bread crumbs, 3 tablespoons Parmesan cheese and
parsley. Set aside.
Lay broccoli spears on bottom of prepared pan. Evenly distribute chicken
over broccoli. Pour mushroom sauce over all. Sprinkle bread-crumb mixture
on top. Bake 25 minutes.
Makes 6 servings.
Calories 262, Fat 13 g, Carbs 14 g, Sodium 336 mg, Fiber 2 g.

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Friday, February 24, 2012

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Summer Salad with Feta - 8g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Summer Salad with Feta

Recipe By :Martha Rose Shulman
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 medium ripe tomaotes -- or large ripe tomatoes cut into wedges (if large, the wedges should be cut crosswise in half), or 1 pint of cherry tomatoes cut in half
1/2 European cucumber -- or 1 Persian or Japanese cucumber, cut in half lengthwise, seeded if desired, then sliced into half circles about 1/3-inch thick.
Sea salt -- or fleur de sel and freshly ground pepper
2 tablespoons red wine vinegar -- or sherry vinegar
1/4 cup extra virgin olive oil
1/2 cup crumbled feta
1 tablespoon chopped fresh mint -- ( to 2 T.) or 3/4 teaspoon dried oregano

Toss together the tomatoes, cucumber, salt, pepper, vinegar, and olive
oil. Add the feta and herbs, and toss again. Taste, adjust the seasonings,
and serve.

Yield: 4 to 6 servings

VARIATIONS: Add any or all of the ingredients below:

1/2 small red onion, sliced and rinsed with cold water

12 to 18 imported Greek black olives, such as kalamatas or amphisas

1 small green, yellow, or red bell pepper

1 heart of romaine lettuce, cut in 2-inch pieces

A handful of cubed stale bread or croutons

Advance preparation: You can assemble the salad hours before adding the
seasonings, vinegar, and olive oil. Be warned: If you salt the salad too
long before serving, it will become watery, as the salt draws out juices
from the vegetables.

Approximate nutritional information: 163 calories; calories from fat: 129;
total fat: 14.3g; saturated fat 3.8g; cholesterol 13mg; sodium 175mg;
total carbohydrates 6.7g; dietary fiber 1.7g; sugars 4.4g; protein:3.4g
(Data provided by calorie-count.com)

Tomatoes were this summer's forbidden fruit (yes, they are fruits, not
vegetables). It was just last week that the Food and Drug Administration
announced that tomatoes are safe to eat again wonderful news for those
pining for the fruitiness of the heirloom, the brawn and juice of the
beefsteak, or the tart edge of the cherry tomato. Even better than their
wide variety of flavors, tomatoes are loaded with vitamin C, vitamin E,
beta carotene and lycopene, all powerful antioxidants.

Like a ripe peach, a tomato should give just slightly when pressed. It may
be firmer at the shoulders, but it shouldn't be hard, and if it has no
smell, it's probably not ripe. At the height of tomato season, be wary of
soft, mushy spots.If possible, look for vine-ripened tomatoes grown on a
farm near you; the flavor will far surpass that of tomatoes imported over
long distances.

July 21, 2008

Cuisine:
"Mediterranean"
Source:
"Recipes for Health, New York Times, July 21, 2008"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 166 Calories; 14g Fat (74.4%
calories from fat); 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 13mg
Cholesterol; 179mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 2 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 1514 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Drained Yogurt - 6g Carbohydrate; 0g Dietary Fiber

 


* Exported from MasterCook *

Mediterranean Drained Yogurt - Yogurt Cheese, Greek-Style Yogurt, or Labne

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups plain yogurt

Line a strainer with a double thickness of cheesecloth and set it over a
bowl. Place the yogurt in the strainer, and refrigerate for at least two
hours (preferably four hours or longer). Transfer to a covered container
and refrigerate again. Serve as a spread, dip, or topping for rice, or use
as the base for a salad dressing.

Yield: 1 cup (4 one-quarter cup servings

VARIATIONS: Mix in any of the following:
1 to 2 plump garlic cloves, cut in half, green shoots removed, and mashed
to a paste with 1/4 teaspoon salt in a mortar and pestle
1 to 2 tablespoons of finely chopped fresh peppermint or dill (or other
fresh herbs of your choice)
1/2 cup finely chopped dried apricots
1/2 teaspoon or more ground toasted cumin seeds, curry powder or other
spices

Advance preparation: Drained yogurt will last as long as the regular kind,
so check the sell-by date on the container. The yogurt will continue to
give up water, which you should simply pour away.

AuthorNote; Drained of much of its water content, yogurt becomes a thick,
creamy product known in the Middle East as labna or labne. Drained yogurt
is like a moist, fresh, tangy cheese, and it makes a great spread or dip.
In Turkey and in the Middle East, a number of dips and salad dressings are
based on drained yogurt combined with pureed garlic and chopped fresh
herbs. Drained yogurt can be mixed with chopped cucumbers for salads or
with chopped dried apricots for a sweet and tangy dip.

There has been considerable controversy this year over whether certain
brands of bacteria-laden yogurt really help aid digestive health, but
don't let the hullabaloo sour you on yogurt. It's a bona fide superfood,
and live bacterial cultures are what make it unique.

If they survive the pasteurization process, you should find the bacteria
-- usually Lactobacilli and Bifidobacteria -- listed on the container
among the ingredients, right after milk. Both types have long reputations
as probiotics, bacteria that are beneficial to the intestinal tract and
immune system. Beyond that, yogurt is a terrific source of protein and
calcium. Many people who are otherwise lactose-intolerant can digest it.

Still, health isn't the reason that yogurt is a staple of cuisines in the
Caucasus, Balkans, Mediterranean and India. Yogurt is wonderful to cook
with, much more than a breakfast food, and this week's recipes will
showcase a variety of dishes made with it.

Look for plain, minimally processed brands with no added gums, stabilizers
or sweeteners. I prefer low-fat to nonfat, which can be watery and sour,
and may contain fewer fat-soluble vitamins.

Cuisine:
"Mediterranean"
Source:
"Recipes for Health, New York Times, Aug 25, 2008"
S(Formatted by Chupa Babi):
"Feb 2012"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 75 Calories; 4g Fat (47.4% calories
from fat); 4g Protein; 6g Carbohydrate; 0g Dietary Fiber; 16mg
Cholesterol; 57mg Sodium. Exchanges: 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other
Carbohydrates.

NOTES : 2 cups low-fat yogurt

Nutr. Assoc. : 0

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[Healthy_Recipes_For_Diabetic_Friends] Honey Maid Graham Muffins - 21g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Honey Maid Graham Muffins

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 Honey Graham crackers -- finely crushed (about 2-1/2 cups crumbs)
1/4 cup sugar
2 tsp. Baking Powder
1 cup fat-free milk
1 egg -- slightly beaten
2 Tbsp. honey

PREHEAT oven to 400ºF. Mix crumbs, sugar and baking powder in medium bowl.

ADD milk, egg and honey; stir just until moistened. Spoon batter evenly
into nine greased medium muffin cups, filling each cup two-thirds full.

BAKE 15 to 18 min. or until lightly browned. Let stand 5 min.; remove from
pan. Serve warm.

Makes 9 muffins
Prep time 20 min
Total time 43 min

Shortcut: To quickly crush graham crackers into crumbs, process in blender
or food processor.

Drizzle muffins with a powdered sugar glaze made by mixing 2 Tbsp. milk or
water into 1-1/2 cups powdered sugar until smooth.

ChupaNote: nice texture, but no flavor. Add raisins or other dried fruit;
cinnamon, nutmeg, cloves, (or just pumpking spices); nuts. Good
background muffin, but not by itself.

Source:
"Kraft Kitchens"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 107 Calories; 2g Fat (15.2%
calories from fat); 2g Protein; 21g Carbohydrate; trace Dietary Fiber;
24mg Cholesterol; 206mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean
Meat; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 651 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Egyptian Spiced Carrot Coconut Dip - 15g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Egyptian Spiced Carrot Coconut Dip

Recipe By :Chef Ana Sortun
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup blanched almonds -- . or hazelnuts
1/4 cup coriander seeds
2 tablespoons cumin seeds
2 tablespoons sesame seeds
1/4 cup unsweetened dried shredded coconut
Salt and freshly ground pepper
2 pounds carrots -- cut into 2-inch lengths
6 tablespoons extra-virgin olive oil -- plus more for serving
2 tablespoons white wine vinegar
4 teaspoons harissa -- (see Note)
1 teaspoon ground cumin
1/2 teaspoon ground ginger
To serve: -- Torn pita bread or thinly sliced baguette

1.In a medium skillet, toast the almonds over moderate heat, stirring,
until golden, about 4 minutes. Transfer to a work surface to cool, then
finely chop. Add the coriander and cumin seeds to the skillet and toast,
stirring, until fragrant, about 2 minutes. Transfer to a spice grinder and
let cool completely, then coarsely grind. In a medium bowl, mix the ground
almonds with the spices.

2.Add the sesame seeds to the skillet and toast over moderate heat,
stirring, until golden, about 1 1/2 minutes. Transfer the sesame seeds to
the spice grinder. Toast the coconut in the skillet over moderate heat,
stirring constantly, until golden, about 1 minute. Transfer to the grinder
and let cool completely. Grind the sesame seeds and coconut to a coarse
powder. Add to the almond-spice mixture and season with 1/2 teaspoon each
of salt and pepper.

3.In a large saucepan, cover the carrots with water and bring to a boil.
Reduce the heat to moderate and simmer until tender, about 20 minutes.
Drain the carrots and return them to the saucepan. Cook for 30 seconds
over medium heat to dry thoroughly. Remove from the heat and coarsely mash
the carrots with a fork. Stir in the 6 tablespoons of olive oil, the
vinegar, harissa, ground cumin and ginger. Season with salt and pepper.
Transfer the carrot puree to a bowl and serve with torn pita or cucumber
slices, olive oil and the spice mix.

Serves 8

Make Ahead: The recipe can be prepared up to 2 days ahead. Refrigerate the
carrots and store the spice mixture at room temperature.

Notes: Harissa is a fiery Tunisian spice paste. It is available in jars
and tubes at many specialty food shops.
Adding all four teaspoons of harissa to this dip might make it too spicy
for you, so mix it in gradually and taste as you go.

Cuisine:
"MidEastern"
Source:
"Food & Wine, August 2002, From Vegetable Plot, Editor's Picks: Grace
Parisi's Favorite F&W Recipes"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 206 Calories; 16g Fat (66.7%
calories from fat); 3g Protein; 15g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 42mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2
Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mini Eggplant Pizzas - 8.9g Carbs, 3.2g Fiber

 

Mini Eggplant Pizzas - 8.9g Carbs, 3.2g Fiber

From: SparkPeople user GONZOSTAR

Ditch the crust and boost your veggie intake with these eggplant "pizzas."
Minutes to Prepare: 5
Minutes to Cook: 12
Number of Servings: 4

1 eggplant, 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 tsp olive oil
1/2 tsp salt
1/8 tsp ground black pepper
1/4 cup pasta sauce
1/2 cup shredded part-skim mozzarella cheese

Preheat the oven or toaster oven to 425 degrees F.

Brush both sides of the eggplant with the oil and season with the salt
and pepper. Arrange on a baking sheet and bake until browned and almost
tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce
on each eggplant slice. Top with the shredded cheese. Bake until the
cheese melts, 3 to 5 minutes. Serve hot.

Servings: 4
Nutrition per Serving:
119.1 Calories, 7.5g Total Fat, 7.5mg Cholesterol, 458.6mg Sodium,
8.9g Total Carbs, 3.2g Dietary Fiber, 4.9g Protein

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Thursday, February 23, 2012

[Healthy_Recipes_For_Diabetic_Friends] Pimiento Brussels Sprouts - 10g Carbs, 5g Fiber

 

Pimiento Brussels Sprouts - 10g Carbs, 5g Fiber

From: Simple & Delicious November/December 2008, p45
"This is very pretty on a Christmas dinner table." Tarragon and vinegar
spruce up quick and easy brussels sprouts, and pimientos give them a
perfect splash of color. Carolyn Haves - Johnston City, Illinois

This recipe is:
Quick
Diabetic Friendly

Prep/Total Time: 15 min
Servings: 4

1 (16 oz pkg) frozen brussels sprouts
4 1/2 tsp butter
4 1/2 tsp white vinegar
3/4 tsp dried tarragon
1/4 tsp salt
1 (2 oz jar) diced pimientos, drained

Cook brussels sprouts according to package directions. Drain, reserving
1 tablespoon liquid; keep sprouts warm.

In a small saucepan, melt butter; stir in the vinegar, tarragon, salt
and reserved cooking liquid. Pour over sprouts and toss to coat. Sprinkle
with pimientos.

Servings: 4
Serving Size: 3/4 cup
Nutrition per Serving:
88 Calories, 5g Fat, 3g Saturated Fat, 11mg Cholesterol, 191mg Sodium,
10g Carbs, 5g Fiber, 5g Protein

Diabetic Exchanges: 2 vegetable, 1 fat

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