Saturday, March 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts Steak - 8.6g Carbs, 3.5g Fiber, 2.1g Sugar

 

Brussels Sprouts Steak - 8.6g Carbs, 3.5g Fiber, 2.1g Sugar

From: The Vegetarian Paleo Recipe Cookbook: 47 All Natural Gluten-Free Meals and Desserts (The Paleo Recipe Cookbooks)

Whether you love or fear these tiny vegetables, you've got to taste this brussels sprouts steaks.
Serves: 2
Cook Time: 15 min

2 cups Brussels Sprouts
1/4 tsp black pepper
1/2 tsp garlic powder

Bring a large pan of water to a boil and add the brussels sprouts. Remove from water after 3 minutes. Be careful not to overcook as this will make them bitter.

Add the brussels sprouts to a blender and pulse for 2 – 3 minutes. Add the spices and incorporate into the mixture.

Shape the mixture into two rounds (similar to a hamburger).

Grease a frying pan with olive oil and place over medium heat. Grill the steaks for 2 minutes on each side.

Serves: 2
Nutrition From: www.caloriecount.about.com
Serving Size: 89 g
Nutrition per Serving:
41 Calories, 3 Calories from Fat, 0.3g Total Fat, 0mg Cholesterol,
22mg Sodium, 8.6g Total Carbs, 3.5g Dietary Fiber, 2.1g Sugars, 3.1g Protein
Vitamin A 13%- Vitamin C 125% - Calcium 4% - Iron 7%
Nutrition Grade: A

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

Bad points:
High in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Caramelized Onion and Savoy Cabbage Chowder with Thyme - 33g Carbs, 9g Fiber, 9g

 

Caramelized Onion and Savoy Cabbage Chowder with Thyme - 33g Carbs, 9g Fiber, 9g Sugar

Note: See separate nutrition for the croutons.
From: www.vegetariantimes.com

Green cabbage can be substituted for savoy cabbage in this hearty chowder.
Serves: 6

1/2 cup apple cider
1 Tbsp low-sodium soy sauce
2 tsp apple cider vinegar
2 Tbsp olive oil, divided
2 Tbsp unsalted butter, divided
12 oz savoy cabbage, cut into large dice (6 to 7 cups)
3 large onions, cut into large dice (1 1/2 lb)
3 cloves garlic, minced (1 Tbsp)
2 Tbsp fresh thyme leaves, roughly chopped, divided
3 cups Cheese Croutons (recipe, below)

1. Combine apple cider, soy sauce, and vinegar in small bowl.

2. Heat 1 Tbsp olive oil and 1 Tbsp butter in skillet over medium-high
heat. Add cabbage, and season with salt, if desired. Cook 5 to 7 minutes,
stirring occasionally. Transfer to shallow bowl.

3. Heat remaining 1 Tbsp oil and 1 Tbsp butter in large Dutch oven over
medium heat. Add onions, and season with salt, if desired. Cover, and
cook 8 to 10 minutes, or until onions are softened, stirring occasionally.
Uncover, and cook 16 to 18 minutes, or until onions are golden brown.
Add garlic, 1 1/2 Tbsp thyme, and apple cider mixture, stirring to
scrape up browned bits on pan bottom. Bring to a simmer, and cook
1 minute. Add cabbage and 5 cups water, and bring to a boil. Reduce
heat to medium-low, partially cover, and cook 
15 minutes. Serve
topped with Cheese Croutons and remaining 1 1/2 tsp thyme.

Serves: 6
Serving Size: 1 1/3-cup soup plus 1/2 cup croutons
Nutrition per Serving:
334 Calories, 21g Total Fat, 8g Saturated Fat, 26mg Cholesterol,
7g Protein, 33g Carbs, 9g Fiber, 9g Sugar, 215mg Sodium

=========================================
Cheese Croutons - 16g Carbs, 6g Fiber, 1g Sugar

These crunchy garlic croutons get an extra bit of flavor from
nutty Swiss or Gruyere cheese sprinkled on after toasting.
Makes: 3 cups

8 oz whole-grain ciabatta or other rustic bread, cut into 3/4-inch cubes
3 Tbsp olive oil
2 Tbsp unsalted butter
2 cloves garlic, minced (2 tsp)
1/3 cup finely grated Swiss or Gruyere cheese

1. Preheat oven to 350 degrees F. Line baking sheet with parchment
paper. Place bread cubes in heat-proof bowl.

2. Warm olive oil and butter in medium skillet over low heat. Add
garlic, and mash it with back of wooden spoon to break up a bit
more. Increase heat to medium, and cook 3 to 4 minutes, 
or until
garlic starts to turn light brown around edges. Remove from heat,
and discard garlic pieces.

3. Drizzle oil mixture over bread cubes, stirring to coat. Season
with salt, if desired. Spread bread cubes on prepared baking sheet.
Bake 15 to 20 minutes, or until 
crisp and brown on bottoms. Push
croutons close together, and sprinkle cheese over all. Bake
2 minutes more, or until cheese melts. Cool on baking sheet, then
pull apart to serve.

Makes: 3 cups
Serving Size: 1/2 cup croutons
Nutrition per Serving:
185 Calories, 13g Total Fat, 4g Saturated Fat, 16mg Cholesterol,
4g Protein, 16g Carbs, 6g Fiber, 1g Sugar, 103mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Grouper - 5.5g Carbs

 

Mediterranean Grouper - 5.5g Carbs

From: www.diabeticconnect.com

4 grouper fillets (5 oz each)
1 Tbsp Greek seasoning
1 Tbsp PLUS 1 tsp extra virgin olive oil

Topping:
4 cups chopped fresh spinach
2 medium plum tomatoes, diced
1 tsp crushed garlic
2 Tbsp dry white wine
1/4 cup reduced-fat feta cheese

Rinse the fillets with cool water and pat dry with paper towels.
Sprinkle both sides of each filletwith some of the Greek seasoning.

Coat a large nonstick skillet with the olive oil and preheat over
medium-high heat. Add the fish and cook for several minutes, until
nicely browned on the bottom. Turn the fillets, cover, and cook for
several minutes more, until the fish turns opaque and flakes easily
with a fork. Remove the fish from the skillet and set aside to keep
warm.

Add the spinach, tomatoes, garlic, and wine to the skillet. Cook over medium-high heat for a couple of minutes, until the spinach is wilted
and the tomatoes just begin to soften. Add a little more wine if the
skillet starts to dry out, but only enough to prevent scorching.

Place a fish fillet on each of 4 serving plates and top each fillet
with a quarter of the vegetable mixture and a sprinkling of the feta
cheese. Serve hot.

Servings: 4
Nutritional per Serving:
336 Calories, 9g Total Fat, 1.5g Saturated Fat, 103mg Cholesterol,
469mg Sodium, 5.5g Total Carbs, 54g Protein

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Friday, March 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] Quinoa and Vegetable Burgers with Asian Flavors - 38g carbs; 8g fiber

 


* Exported from MasterCook *

Quinoa and Vegetable Burgers with Asian Flavors

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
-------- ------------ --------------------------------
2 cups cooked quinoa
2 tablespoons canola oil
6 fresh shiitake mushrooms -- stemmed and sliced thin
1 tablespoon minced fresh ginger
2 garlic cloves -- minced
1 cup finely chopped red bell pepper
1/4 cup chopped cilantro
1 cup finely chopped arugula
Salt to taste
1 can white beans -- (15 ounce) (1 can) drained and rinsed
1 tablespoon fresh lime juice -- to 2 T. (to taste)
1 egg -- (optional)
Soy sauce -- to taste (optional)
Freshly ground pepper

1. Preheat the oven to 375 degrees. Place the cooked quinoa in a large
bowl.

2. Heat 1 tablespoon of the oil over medium-high heat in a heavy skillet
and add the sliced shiitakes in one layer. Cook, without stirring, for 1
minute, and then stir until the mushrooms are beginning to soften. Add the
ginger, garlic and a generous pinch of salt and continue to cook for
another minute. Remove from the heat and add to the bowl with the quinoa.
Stir in the red pepper, cilantro and arugula.

3. In a food processor fitted with the steel blade, or in a bowl using a
fork or a potato masher, purée the white beans with the lime juice and, if
using, the egg. Add to the quinoa mixture and stir everything together.
Season to taste with soy sauce or salt and pepper.

4. Begin heating a heavy ovenproof skillet over medium-high heat. Seasoned
cast iron is good, and so is a heavy nonstick pan that can go into the
oven. Moisten your hands lightly and shape 6 large or 4 smaller patties.
Add the remaining tablespoon of oil to the pan and, working in batches if
necessary, cook the patties for 2 minutes on one side, until nicely
browned. Carefully turn over and place in the oven. Bake 10 to 15 minutes,
until the patties are lightly browned and don't fall apart. Remove from
the heat and serve, with or without buns, ketchup and the works.

Yield: 4 to 6 burgers.

Advance preparation: These can be put together and shaped up to 3 days
before browning. They can also be cooked ahead and reheated in a low oven
or in a pan on the stove. Keep them well wrapped in the refrigerator.

Nutritional information per serving (4 servings): 250 calories (32 % fat);
9 grams fat; 1 gram saturated fat; 3 grams polyunsaturated fat; 5 grams
monounsaturated fat; 0 milligrams cholesterol; 38 grams carbohydrates; 8
grams dietary fiber; 398 milligrams sodium (does not include salt to
taste); 11 grams protein

This vibrant burger is made with both cooked and uncooked vegetables. The
egg is optional; if you don't use it, be careful when flipping the patty
so that it doesn't fall apart.

Source:
"Recipes for Health, New York Times, March 28, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 286 Calories; 7g Fat (21.8%
calories from fat); 14g Protein; 43g Carbohydrate; 8g Dietary Fiber; 42mg
Cholesterol; 27mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 2809 0 903386 0 0 0 0 1602 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mushroom and Grain Cheeseburgers - 25g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Mushroom and Grain Cheeseburgers

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
-------- ------------ --------------------------------
2 tablespoons extra virgin olive oil -- to 3 T., as needed
1/2 cup finely chopped onion
1 1/4 pounds mushrooms -- sliced
Salt to taste
2 garlic cloves -- minced
2 teaspoons chopped fresh sage
Freshly ground pepper
1 1/4 cups cooked brown rice -- or barley
1/4 cup chopped fresh parsley
1 egg
3/4 cup cooked chickpeas -- (1/2 can)
2 ounces Gruyère cheese -- sliced very thin with a cheese slicer

1. Preheat the oven to 375 degrees. Heat 1 tablespoon of the oil over
medium heat in a heavy ovenproof skillet and add the onion. Cook,
stirring, until it is tender, about 3 minutes. Turn the heat up to
medium-high and add the mushrooms. Cook, stirring often, until the
mushrooms have begun to sweat and soften, about 3 minutes. Turn the heat
back down to medium, add a generous pinch of salt, the garlic and sage,
and continue to cook until the mushrooms are tender, about 3 minutes.
Taste, adjust seasoning and remove from the heat.

2. Place half the mushrooms in a food processor fitted with the steel
blade and the other half in a large bowl, along with the rice or barley
and the parsley.

3. Add the chickpeas and egg to the food processor and purée with the
mushrooms. Stir into the rice and mushroom mixture and mix everything
together. Season to taste with salt and pepper.

4. Begin heating a heavy ovenproof skillet over medium-high heat. Seasoned
cast iron is good, and so is a heavy nonstick pan that can go into the
oven. Moisten your hands lightly and shape 4 large or 6 smaller patties.
Add the remaining tablespoon of oil to the pan and, working in batches if
necessary, cook the burgers for 2 minutes on one side, until nicely
browned. Carefully turn the patties over and place the pan in the oven.
Bake 5 minutes. Remove the pan from the oven and lay thin slices of
Gruyère on top of each burger. Return to the oven and bake for another 5
minutes, or the patties are lightly browned and the cheese has melted.
Remove from the heat and serve, with or without buns, ketchup and the
works.

Yield: 4 to 6 burgers.

Advance preparation: These can be put together and shaped up to 3 days
before browning. Keep them well wrapped in the refrigerator. They can also
be cooked ahead and reheated in a low oven or in a pan on top of the
stove.

Nutritional information per serving (4 servings): 285 calories (44% fat);
14 grams fat; 4 grams saturated fat; 2 grams polyunsaturated fat; 7 grams
monounsaturated fat; 62 milligrams cholesterol; 28 grams carbohydrates; 5
grams dietary fiber; 196 milligrams sodium (does not include salt to
taste); 14 grams protein

Barley is a traditional hearty partner for mushrooms, but brown rice is
just as tasty in this burger.

Source:
"Recipes for Health, New York Times, March 28, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 241 Calories; 12g Fat (42.0%
calories from fat); 11g Protein; 25g Carbohydrate; 3g Dietary Fiber; 55mg
Cholesterol; 61mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 1/2
Vegetable; 1 1/2 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Curried Lentil Rice and Carrot Burgers - 29g Carbohydrate; 8g Dietary Fiber

 


* Exported from MasterCook *

Curried Lentil Rice and Carrot Burgers

Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons peanut oil -- or canola oil
1/3 cup finely diced onion
1 cup finely diced carrots
6 ounces mushrooms -- sliced or finely chopped
1 tablespoon minced fresh ginger
1/2 teaspoon turmeric
2 teaspoons cumin seeds -- lightly toasted and ground
1 teaspoon curry powder
1/2 teaspoon yellow mustard seeds
1 Pinch cayenne -- (or to taste)
Salt and freshly ground pepper to taste
1 cup cooked brown rice
2 1/2 cups cooked brown lentils -- drained
1 egg

1. Preheat the oven to 375 degrees. Heat 1 tablespoon of the oil over
medium heat in a heavy ovenproof skillet and add the onion and carrot.
Cook, stirring often, until just about tender, about 3 minutes, and add
the mushrooms, ginger, turmeric, cumin, curry powder, mustard seeds and
cayenne and a pinch of salt. Cook for another 3 minutes or so, until the
vegetables are tender and fragrant and the spices aromatic. Remove from
the heat and transfer to a large bowl. Add the rice.

2. Purée the lentils with the egg and add to the vegetable and rice
mixture. Stir together, season with salt and pepper, and shape into 6
patties.

3. Heat the ovenproof skillet over medium-high heat. Add the remaining
tablespoon of oil to the pan and, working in batches if necessary, cook
the patties for 2 minutes on one side, or until nicely browned. Carefully
turn the patties over and place in the oven. Bake 10 to 12 minutes, until
the patties are lightly browned and don't fall apart. Remove from the heat
and serve, with or without buns, chutney or ketchup and the works.

Yield: 6 burgers.

Advance preparation: These can be put together and shaped up to 3 days
before browning. They can also be cooked ahead and reheated in a low oven
or in a pan on top of the stove. Keep them well wrapped in the
refrigerator.

Nutritional information per serving (6 servings): 208 calories (26% fat);
6 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 3 grams
monounsaturated fat; 31 milligrams cholesterol; 29 grams carbohydrates; 8
grams dietary fiber; 33 milligrams sodium (does not include salt to
taste); 11 grams protein

I love the Indian spices in these burgers. The turmeric offers bonus
antioxidant health benefits, but even without it, they're in abundance in
this recipe, with all the carrots and ginger.

Source:
"Recipes for Health, New York Times, March 28, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 210 Calories; 6g Fat (26.6%
calories from fat); 10g Protein; 29g Carbohydrate; 8g Dietary Fiber; 35mg
Cholesterol; 24mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 1 Fat.

Nutr. Assoc. : 0 20220 20172 0 0 0 0 0 0 0 0 0 2824 0

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[Healthy_Recipes_For_Diabetic_Friends] Cornmeal Lace Rounds - 4g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Cornmeal Lace Rounds

Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup boiling water
1/2 teaspoon salt
1/2 cup cornmeal
2 egg whites


Mix first 3 ingredients.

Cool and fold in the stiffly beaten egg whites. Drop by teaspoon onto
greased baking sheet and bake in 350° oven about 30 minutes.

Makes about 14 small cakes.

Source:
"Intercontinentalcog.org"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"14 small cakes"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 20 Calories; trace Fat (3.7%
calories from fat); 1g Protein; 4g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 84mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Beet Rice and Goat Cheese Burgers - 29g carbs; 5g fiber

 


* Exported from MasterCook *

Beet Rice and Goat Cheese Burgers

Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cooked brown rice -- or white rice
1 cup finely diced roasted beets -- or grated
1/4 cup chopped fresh herbs -- like a mixture of parsley and dill
1 can white beans -- (15 ounce) (1 can) drained and rinsed
1 tablespoon fresh lemon juice
1 egg
2 ounces goat cheese -- crumbled
Salt and freshly ground pepper
2 tablespoons extra virgin olive oil -- or canola oil, as needed

1. Preheat the oven to 375 degrees. Combine the rice, beets and herbs in a
large bowl.

2. Purée the beans with the lemon juice and egg in a food processor fitted
with the steel blade or with a fork. Scrape into the bowl with the rice
and beets. Add the goat cheese, salt and pepper, and mix the ingredients
together.

3. Moisten your hands and form 6 patties.

4. Working in batches, heat 1 tablespoon of the oil at a time in a heavy
ovenproof skillet and brown the patties on one side for 2 minutes. Turn
over onto the other side and place in the oven for 10 minutes. Serve with
or without buns, ketchup and the works.

Yield: 6 burgers.

Advance preparation: You can make these up to 3 days ahead, either through
Step 3 or 4, and keep in the refrigerator. They can also be cooked ahead
and reheated in a low oven or in a pan on top of the stove.

Nutritional information per serving (6 servings): 227 calories (39% fat);
10 grams fat; 3 grams saturated fat; 1 gram polyunsaturated fat; 5 grams
monounsaturated fat; 41 milligrams cholesterol; 29 grams carbohydrates; 5
grams dietary fiber; 238 milligrams sodium (does not include salt to
taste); 10 grams protein

For some reason these pink burgers tasted better to me after they'd sat
for a day in the refrigerator. So make them ahead for quick meals through
the week and reheat in a medium oven or a frying pan.

March 27, 2012

Source:
"Recipes for Health, New York Times, March 27, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 293 Calories; 10g Fat (29.0%
calories from fat); 14g Protein; 39g Carbohydrate; 7g Dietary Fiber; 45mg
Cholesterol; 73mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 926712 20067 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Halibut Wrapped in Turnip Leaves - 4.1g Carbs, 0.3g Fiber, 0.8g Sugar

 

Halibut Wrapped in Turnip Leaves - 4.1g Carbs, 0.3g Fiber, 0.8g Sugar

From: dLife
A white wine and mustard sauce add delicate flavors to halibut
wrapped in turnip leaves.
Prep Time: 10 min
Cook Time: 20 min
Difficulty: INTERMEDIATE
Servings: 6

1/3 cup shallots, chopped
3 medium garlic cloves, minced
1 1/2 lb raw halibut fillets, cut into 6 pieces
1 cup low fat chicken broth
1/2 cup clam juice
1/2 cup fresh cubed turnips, peeled
1/3 cup white wine (dry)
1 Tbsp dijon mustard
1 1/2 tsp cornstarch
12 turnip leaves, large
1/4 tsp salt
1/8 tsp black pepper
1 medium lemons, sliced (optional)

1. Mix shallots and garlic. Rub 1 teaspoon into each fillet. Seal in
plastic wrap and place in refrigerator for at least 1 hour.

2. In a small pan, add remaining shallot mixture, broth, clam juice,
turnips, and wine to a small pot. Bring to a boil over medium high.

3. Reduce heat and simmer, uncovered, until mixture is reduced to
1 1/4 cups, about 10 minutes.

4. Add mustard and cornstarch and bring to boil again. Reduce heat
and cook until thick, about 1 minute.

5. Remove from heat, cover to keep warm.

6. In large saute pan, add 1/2" water and bring to boil. Layer turnip
leaves in pan. Steam leaves, covered for 30 seconds or until wilted.
Run leaves under cool water and dry well. Remove and discard stems.

7. Rinse and pat dry fillets. Season both sides with salt and pepper.

8. On work surface, place 1 fillet in the middle of 2 turnip leaves.
Wrap leaves around fillet to form a package. Continue process until
all fillets are wrapped.

9. In large saute pan, place wrapped fillets, seam side down, in 1/2"
water. Bring to boil, cover, and steam until fish is done, about
7 minutes.

10. Remove packages, top with sauce and garnish with lemon wedges.
Serve.

Additional Information - -
Be sure not to overcook the fish. It should be moist and flaky.

Servings: 6
Nutrition per Serving:
293.4 Calories, 5.8g Total Fat, 0.8g Saturated Fat, 5g Unsaturated Fat,
4.1g Total Carbs, 0.3g Dietary Fiber, 0.8g Sugars, 659.3mg Potassium,
49.4g Protein, 398.8mg Sodium

Dietary Exchanges: 1/4 Fat, 1/2 Vegetable, 7 Very Lean Meat

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Thursday, March 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Blueberry Muffins - 11g Carbs, 3g Fiber

 

Blueberry Muffins - 11g Carbs, 3g Fiber

From: Dr Hyman blogged by: Lorraine C - March 28th, 2012
This is a variation of the Muffin in a minute recipes seen on the
internet (they use flaxseed, which I don't like) and I cook these
in the oven rather than microwaving one at a time.
Servings: 6

1 cup almond meal (I get at Trader Joes)
4 eggs
2 tsp baking powder
2 tsp cinnamon
1 tsp vanilla extract (no sugar/organic)
1 Tbsp honey (small trace in each muffin)
1 cup frozen blueberries

Preheat oven to 350 degrees F. Line six cupcake pan with aluminum
cupcake cups. Spray with olive oil.

Mix almond meal, baking powder and cinnamon together in one bowl
(mix well so no lumps in baking powder).

In another bowl scramble eggs with vanilla and honey.
Add wet ingredients to dry ingredients well. Add blueberries and
then divide into the six cups.

Bake for approx 25-30 minutes until toothpick comes out somewhat
clean. Let cool and store leftovers in the refrigerator after
cooling. I hope you enjoy them.

Servings: 6
Nutrition per Serving:
168 Calories, 2g Sat Fat, 11g Carbs, 3g Fiber, 8g Protein

Nutrition From: www.caloriecount.about.com
Serving Size: 76 g
Nutrition per Serving:
163 Calories, 98 Calories from Fat, 10.8g Total Fat, 1.5g Saturated Fat, 0gTrans Fat, 124mg Cholesterol, 43mg Sodium, 11.5g Total Carbs,
3g Dietary Fiber, 6.2g Sugars, 7.3g Protein
Vitamin A 3% - Vitamin C 4% - Calcium 14% - Iron 8%
Nutrition Grade: C+

Good points: Low in sodium - High in manganese - High in phosphorus

Bad points: Very high in cholesterol - Contains alcohol

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Sunday, March 25, 2012

[Healthy_Recipes_For_Diabetic_Friends] Chicken with Basil Artichoke Sauce - 15g Carbs, Trace Fiber

 

Chicken with Basil Artichoke Sauce - 15g Carbs, Trace Fiber

From: Taste of Home's Holiday & Celebrations Cookbook Annual 2009, p154

Lemon-flavored chicken and a basil-artichoke sauce make this an elegant
entree for Easter. It's delicious served over hot cooked pasta or rice.
—Andrea Metzler, Moscow, Idaho

This recipe is: Diabetic Friendly
Prep: 20 min
Bake: 20 min
Servings: 4

4 boneless skinless chicken breast halves (4 oz each)
1/4 tsp salt
1/4 tsp pepper
1 Tbsp canola oil
2 Tbsp lemon juice

--> SAUCE
3 1/2 tsp cornstarch
1 1/2 cups milk
1 (14 oz can) water-packed artichoke hearts, rinsed, drained and quartered
3 Tbsp grated Parmesan cheese
2 Tbsp minced fresh basil
2 Tbsp white wine OR chicken broth
2 tsp lemon juice
1/4 tsp salt
1/4 tsp pepper

Rub chicken with salt and pepper. In a large skillet, brown chicken in
oil on both sides. Transfer to a greased 13-in. x 9-in. baking dish.
Drizzle with lemon juice. Bake, uncovered, at 375 degrees F for
20–25 minutes or until chicken juices run clear.

Meanwhile, in a small heavy saucepan, whisk cornstarch and milk until
smooth. Bring to a boil; cook and stir for 2 minutes or until thickened.
Stir in the remaining ingredients; heat through. Serve sauce with chicken.

Servings: 4
Serving Size: 1 chicken breast half with 1/2 cup sauce
Nutrition per Serving:
282 Calories, 10g Fat, 3g Saturated Fat, 75mg Cholesterol, 692mg Sodium,
15g Carbs, Trace Fiber, 30g Protein

Diabetic Exchanges: 3 lean meat, 1 1/2 fat, 1 starch

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Friday, March 23, 2012

[Healthy_Recipes_For_Diabetic_Friends] Stir Fried Tofu with Cabbage Carrots and Red Peppers - 14g Carbs, 4g Fiber

 

Stir Fried Tofu with Cabbage Carrots and Red Peppers - 14g Carbs, 4g Fiber

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces firm tofu -- sliced about 1/4 inch thick
1 tablespoon low-sodium soy sauce -- (more to taste)
1 tablespoon Shao Hsing rice wine -- or dry sherry
2 teaspoons dark Asian sesame oil
1/4 teaspoon salt -- (more to taste)
1/4 teaspoon ground pepper -- preferably white pepper
1/4 teaspoon sugar
2 tablespoons peanut oil -- or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 medium carrot -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
1 medium red bell pepper -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
1 pound cabbage -- cored and shredded
1/4 cup coarsely chopped cilantro -- (optional)

1. Place the tofu dominoes on paper towels. Place another paper towel on top and prepare the remaining ingredients.

2. In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm's length of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.

4. Swirl in the remaining oil and add the carrots, red pepper and cabbage. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender. Stir in the cilantro, and serve with grains.

Yield: 4 servings.

Advance preparation: This is a last minute stir-fry, but you can have your ingredients prepared hours ahead of cooking.

Nutritional information per serving: 208 calories; 13 grams fat; 2 grams saturated fat; 5 grams polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 14 grams carbohydrates; 5 grams dietary fiber; 279 milligrams sodium (does not include salt to taste); 10 grams protein

Variation: You can substitute chicken breast for the tofu. Slice it thin, across the grain. Add it to the hot wok in one layer and cook one minute without stirring, then stir-fry for another minute or two and remove from the pan. Add it back to the pan after you have stir-fried the vegetables for 1 minute and proceed with the recipe.

This is a beautiful stir-fry using vegetables that are easy to keep on
hand, as they all stay fresh for more than a week in the refrigerator.

Cuisine: "Asian"
Source: "Recipes for Health, New York Times, March 20, 2012"
S(Formatted by Chupa Babi): "March 2012"
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Per Serving (excluding unknown items): 202 Calories; 13g Fat (55.7%
calories from fat); 9g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 319mg Sodium

Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 Vegetable; 2 Fat; 0 Other Carbohydrates.

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