Wednesday, October 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooker Salsa Chicken - 7.3g Carbs, 2.1g Fiber, 1.5g Sugar

 

Slow-Cooker Salsa Chicken - 7.3g Carbs, 2.1g Fiber, 1.5g Sugar

From: SparkPeople user CHEF_MEG
This recipe is part of The SparkPeople Cookbook: Love Your Food, Lose
The Weight.

This is THE most popular recipe on SparkRecipes. We've added more
vegetables and reduced the sodium drastically to make it even better.

Prepare: 5 min
Cook: 480 min
Servings: 8

2 lb (32 oz) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 Tbsp Taco Seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded
3 Tbsp sour cream, reduced fat

Salsa Chicken is easy to make; just put all the ingredients in a slow
cooker and let the machine do the work. There are infinite variations,
and your family is guaranteed to like each one.

Place the chicken in a slow cooker. Sprinkle the taco seasoning over
the meat then layer the vegetables and salsa on top. Pour a half cup
water over the mixture, set on low and cook for 6-8 hours. The meat
is cooked when it shreds or reaches an internal temperature of
165 degrees F. When ready to serve, break up the chicken with two
forks then stir in the sour cream.

Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
164.9 Calories, 2.5g Total Fat, 0.8g Saturated Fat, 0.6g Polyunsaturated Fat, 0.7g Monounsaturated Fat, 67.9mg Cholesterol, 253.3mg Sodium, 548.6mg Potassium, 7.3g Total Carbs, 2.1g Dietary Fiber, 1.5g Sugars, 27.6g Protein

Birdie, one of our most successful members to date, is a doctor and
mother of five. Having lost 143 pounds on SparkPeople, she is always
on the lookout for healthy recipe ideas, but they have to be quick
and easy. "I'm not a good cook," she confesses, but this is one dish
she serves regularly without worry. She's not the only member who's
making this for dinner: the recipe has been rated more than 2,700 times!

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[Healthy_Recipes_For_Diabetic_Friends] Lemon Chicken with Broccoli and Ginger - 8g Carbs, 1g Fiber

 

Lemon Chicken with Broccoli and Ginger - 8g Carbs, 1g Fiber

From: AICR American Institute for Cancer Research

Lemon Chicken One-Pot
Traditional Chinese lemon chicken is lightly battered and quick cooked
in oil. Fast food versions overuse the deep fryer to up the fat and
calories. This version is a twist on the traditional, making it light, flavorful and healthy. Broccoli, red onion and scallions add colorful
variety and cancer-protecting phytochemicals. Top with a lemony ginger
sauce and a dab of curry paste for a tangy kick.

1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp fresh lemon juice
1/2 tsp salt
1/8 tsp ground white or black pepper
1 Tbsp coconut oil, divided
1 lb skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp grated or finely chopped ginger PLUS 1/2 tsp ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around
sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until
no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground
ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and
onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook
for 2 minutes until broccoli looks bright green. Return chicken to wok and
stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents
of wok out onto serving platter. Sprinkle on scallions and serve.

Servings: 4
Nutrition per Serving:
193 Calories, 5g Fat, 3g Sat Fat, 29g Protein, 8g Carbs, 1g Fiber, 452mg Sodium

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Tuesday, October 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] Gratin of Greens - 21g Carbs, 6g Fiber, 5g Sugar

 

Gratin of Greens - 21g Carbs, 6g Fiber, 5g Sugar

From: www.relish.com - Recipe adapted with permission of the
James Beard Foundation, The Armchair Beard (1999)

A comforting and healthy, rice and greens casserole tailor-made to
stick to your ribs.
Prep: 10 min
Cook: 45 min
Servings: 8

2 lb spinach, chopped
3 Tbsp olive oil
2 lb Swiss chard, chopped
2 lb zucchini, diced
1/2 tsp salt
1 cup hot cooked rice
3 garlic, chopped
6 eggs, well beaten
1/4 cup fine bread crumbs
1/4 cup finely grated Parmigiano Reggiano cheese

Preheat oven to 350F.

Wash and dry spinach. Heat a large saute pan over medium-high heat.
Add 1 tablespoon oil. When hot, add spinach and cook just until wilted.
Remove spinach from pan. Cook the chard in 1 tablespoon oil until just
wilted. Remove from pan. Heat remaining 1 tablespoon oil; add zucchini
and cook until just tender.

Stir cooked vegetables together with salt, rice and garlic. Transfer
to a well-oiled heavy baking dish. Bake 20 minutes.

Remove pan from oven and stir in eggs. Sprinkle with bread crumbs and
cheese. Return to oven and cook about 15 minutes, until eggs are just
set.

Servings: 8
Nutrition per Serving:
220 Calories, 11g Fat, 2.5g Saturated Fat, 2g Polyunsaturated Fat,
5g Monounsaturated Fat, 140mg Cholesterol, 600mg Sodium,
21g Carbs, 6g Fiber, 5g Sugars, 13g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Chicken Chili - 27g Carbs, 5g Fiber, 1g Sugar

 

Chicken Chili - 27g Carbs, 5g Fiber, 1g Sugar

From: www.relish.com

Rotisserie chicken and canned garbanzo beans make this hearty chili an
easy meal.

This is a perfect follow-up to a dinner of rotisserie chicken. Make the
chicken stock from the chicken bones, and toss the leftover chicken in
the chili. Barley gives it lots of fiber. Look for bags of it next to
the rice.

Servings: 10
Prep: 10 min
Cook: 30 min

2 Tbsp olive oil
1 cup chopped leeks (white part only) or onion
3 garlic, chopped
2 tsp ground cumin
1 tsp cumin seed
1 lb ground turkey sausage
3 cups roughly chopped rotisserie chicken
2 (16-oz cans) garbanzo beans, drained
2/3 cup barley
2 tsp pickled jalapeno
6 cups homemade chicken broth OR canned reduced-sodium chicken broth
4 to 8 cups chopped kale (optional)
1/2 cup shredded Monterrey Jack or Cheddar cheese
Chopped green onions
Sour cream

Heat oil in a Dutch oven over medium heat. Add leeks and garlic; saute
5 minutes. Add cumin, cumin seed and turkey sausage.

Cook until sausage is browned. Add chopped chicken, barley, beans,
jalapeno, broth and kale, if desired.

Bring to a boil and simmer about 20 minutes or until barley is cooked.
Serve topped with cheese and green onions.

Servings: 10
Nutrition per Serving:
370 Calories, 0.64 Glycemic Load, 13g Fat, 3.5g Saturated Fat,
2.5g Polyunsaturated Fat, 5g Monounsaturated Fat, 100mg Cholesterol,
860mg Sodium, 640mg Potassium, 27g Carbs, 5g Fiber, 1g Sugars,
38g Protein
Vitamin A 6%
Vitamin C 10%
Calcium 10%
Iron 20%

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Monday, October 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] WW Creamy Corn Chipotle Dip - 1 pt - 9g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                    WW Creamy Corn Chipotle Dip - 1 pt

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Veggie                          WW

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                 oz  fat-free cream cheese
  2                     chipotle peppers in adobo sauce -- seeded
  3               cups  frozen corn kernels -- or fresh corn kernels*
  2               Tbsp  fresh lime juice
  1 1/2      teaspoons  ground cumin
     1/2      teaspoon  table salt

Place all ingredients in a food processor fitted with the chopping blade;
pulse a few times, scrape down the sides of the bowl, and process until
smooth. To store, spoon into a medium bowl, cover, and refrigerate for up
to 3 days; return to room temperature before serving. 

Makes 12 servings. Yields about 3 tablespoons per serving. 
Preparation Time:  15 min
Cooking Time:  0 min

*When in season, use fresh corn kernels for the best flavor. To remove the
kernels, break each cob in half. Stand a half on its flat end and run a
sharp knife along the cob, slicing off the kernels.

We prefer the flavor of this recipe a day after it's been made. Leave the
corn somewhat chunky if you prefer.

Cuisine:
  "TexMex"
Source:
  "Weight Watchers International"
S(Internet Address):
  "file:///C:/Users/Owner/Documents/0%2009Share/DipsSpreadsPate/WW%20Cre
  my%20Corn%20Chipotle%20Dip%20-%201%20pt.mht"
Yield:
  "2 1/4 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 47 Calories; 1g Fat (8.5% calories
from fat); 3g Protein; 9g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol;
165mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0
Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Savory Cashew Paté - 7g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                            Savory Cashew Paté

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             cloves  garlic -- peeled and minced
  6             ounces  cashews -- raw
  8             ounces  Cream Cheese
  3        tablespoons  Heavy Whipping Cream
  1         tablespoon  hot pepper sauce
     1/8      teaspoon  salt
     1/8      teaspoon  black pepper -- ground
     1/8      teaspoon  cumin -- ground

Combine garlic and cashews in a food processor until smooth. Stir in
Organic Valley Cream Cheese spread, heavy whipping cream, hot pepper
sauce, salt, pepper, and cumin; blend until smooth. Refrigerate for 4
hours; serve at room temperature.

Serves 8
Prep Time: 0:10
Total Time: 4:10 (with chilling)

A vegetarian paté that's rich and delicious on crackers or thin slices of
crisp bread. Serve fresh grapes alongside this appetizer for a refreshing
balance.

Per Serving (excluding unknown items): 231 Calories; 20g Fat (78.0%
calories from fat); 5g Protein; 7g Carbohydrate; 1g Dietary Fiber; 33mg
Cholesterol; 206mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 2 Fat; 0 Other Carbohydrates.

Source:
  "Organic Valley Family of Farms ©2009"
S(Formatted by Chupa Babi):
  "Oct 2012"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 242 Calories; 22g Fat (79.3%
calories from fat); 6g Protein; 7g Carbohydrate; 1g Dietary Fiber; 39mg
Cholesterol; 169mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates.

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

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[Healthy_Recipes_For_Diabetic_Friends] Sephardic Tomato-Pepper Dip - 5g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                       Sephardic Tomato-Pepper Dip

Recipe By     :Detroit News
Serving Size  : 16    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  extra-virgin olive oil
  2              large  green bell peppers -- diced into 1/2-inch pieces
  1              large  red bell pepper -- diced into 1/2-inch pieces
  1              large  yellow bell pepper -- diced into 1/2-inch pieces
  2 1/2         pounds  ripe tomatoes -- peeled, seeded and diced, or 2 (28-ounce) cans tomatoes, drained and diced
                        Salt
  5              large  garlic cloves -- chopped
  2                     jalapeño chilies -- seeds and ribs removed, chopped (2 to 4)
  1           teaspoon  ground cumin
  1           teaspoon  paprika
     1/2           cup  chopped cilantro
                        Cayenne pepper -- optional

Heat oil in large, wide, deep pan over medium-low heat. Add bell peppers
and cook until softened, 10 minutes. Remove peppers with slotted spoon.
Add tomatoes, sprinkle them with salt and cook over high heat until they
begin to boil. Cook uncovered over medium heat, stirring occasionally, 20
minutes. 

Return peppers to pan and add garlic, jalapeños, cumin and paprika and
cook over medium heat, stirring often, until bell peppers are tender and
sauce is thick, 10 minutes. Add half the cilantro and cook 2 minutes.
Taste and adjust seasoning, adding cayenne if you like. Stir in remaining
cilantro. Serve hot, cold or at room temperature. Stir before serving. 

Makes 16 servings. 

Per serving: 57 calories; 4 g fat (0.5 g saturated fat; 63 percent
calories from fat); 6 g carbohydrates; 0 mg cholesterol; 17 mg sodium; 1 g
protein; 2 g fiber. 

Although jalapeños, cumin and cilantro recall Mexican cooking, these
seasonings are equally popular in Jewish cooking from the Middle East. If
you're not sure how hot you would like the dip, use only 2 or 3 jalapenos,
then season the finished dip to taste with cayenne pepper if needed. 

Cuisine:
  "MidEastern"
S(Formatted by Chupa Babi):
  "Oct 2012"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 54 Calories; 4g Fat (56.5% calories
from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
7mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2
Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 920103 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Fava Bean Puree - 15g Carbohydrate; 6g Dietary Fiber

 

                      
* Exported from MasterCook *

                      Mediterranean Fava Bean Puree

Recipe By     :Wine Bar Food, by Cathy Mantuano and Tony Mantuano, copyright © 2008
Serving Size  : 6     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  dried fava beans
  1              clove  garlic
     1/2           cup  extra-virgin olive oil -- plus more for drizzling
                        Sea salt and freshly ground pepper
  1 1/2          Tbsp.  capers -- (preferably salted), rinsed
  5              small  arugula leaves

Soak fava beans overnight in cold water, covering them with at least 3
inches of water. (Or, to save time, do a "fast soak": Put beans in a pot
and cover with 3 inches of water. Bring to a boil. Remove from heat after
1 minute and let soak for an hour.)

Drain beans and peel off outer brownish shell from each. Put shelled beans
in a medium saucepan. Add enough cold water to cover by 2 inches and bring
to a boil over medium-high heat. Cook until tender, about 20 minutes.
Drain and set aside to cool, about 30 minutes.

When beans have cooled completely, puree them in a food processor with
garlic and olive oil until smooth and light, about 1 minute. Season with
salt and pepper to taste. (The puree can be covered and refrigerated
overnight. Bring to room temperature before serving.)

To serve, scoop puree into a bowl, drizzle with olive oil, and top with
capers and arugula; have freshly grilled or warmed pita bread on the side.

Makes 1 1/2 cups

Capers packed in sea salt invite the flavor to this fava bean party dip.

Cuisine:
  "Mediterranean"
Source:
  "Oprah dot com"
S(Formatted by Chupa Babi):
  "Oct 2012"
Yield:
  "1 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 246 Calories; 18g Fat (65.9%
calories from fat); 7g Protein; 15g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 23mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 3 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 3264 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Lela's Hush Puppies - 31g Carbohydrate; 3g Dietary Fiber

 

                      
* Exported from MasterCook *

                           Lela's Hush Puppies

Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 20%)          Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/4           cups  self-rising white cornmeal mix
     1/2           cup  chopped green bell pepper
     1/2        medium  onion -- chopped
  1           teaspoon  salt
     1/4      teaspoon  ground red pepper
     1/2      teaspoon  ground black pepper
  1                cup  buttermilk
  2              large  eggs
                        To fry: -- vegetable oil

Combine first 6 ingredients in a bowl; make a well in center of mixture.

Whisk together buttermilk and eggs; add to dry ingredients, stirring just
until moistened. Let mixture stand 30 minutes.

Pour oil to a depth of 2 inches into a Dutch oven; heat to 375°.

Drop batter by heaping teaspoonfuls into hot oil. Fry, in batches, 2
minutes on each side or until golden. Drain on wire racks over paper
towels; serve hot.

Yield:  Makes 6 to 8 servings

If you were raised on hush puppies made with a mix of all-purpose flour
and cornmeal, you'll be pleasantly surprised by the light texture and bold
flavors of this all-cornmeal version.

Cuisine:
  "Southern USA"
Source:
  "Southern Living, JULY 2004"
S(Formatted by Chupa Babi):
  "oct 2012"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 173 Calories; 3g Fat (15.8%
calories from fat); 6g Protein; 31g Carbohydrate; 3g Dietary Fiber; 62mg
Cholesterol; 851mg Sodium.  Exchanges: 2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 1/2 Fat.

Nutr. Assoc. : 4883 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Jamie's Coriander Dip - 5g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                          Jamie's Coriander Dip

Recipe By     :Jamie Oliver
Serving Size  : 4     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 30%)
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4       fluid ounces  plain yogurt -- (400 milliliters)
  1              bunch  fresh coriander leaves -- or cilantro
  2             cloves  garlic -- (2 to 3)
     1/2         piece  ginger -- thumb sized
  2                     green chillies -- seeds removed
     1/2                lime -- juiced
                        Salt

Place all the ingredients in a food processor, blend until smooth. 
This will keep in an airtight container for 2 to 3 days. 

Makes 1 cup (serves 4)

ChupaNote: to make this vegan, substitute silken tofu for the yogurt. This
makes a decent substitute for cilantro chutney.

Cuisine:
  "Indian"
Source:
  "Dorrie {didipark72}"
S(Formatted by Chupa Babi):
  "Oct 2012"
Yield:
  "1 cup"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 35 Calories; 1g Fat (25.7% calories
from fat); 2g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol;
17mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0
Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 349 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Chef Mary Mushroom Pate - 22 g carbohydrates, 2g fiber

 

                      
* Exported from MasterCook *

                         Chef Mary Mushroom Pate

Recipe By     :Chef Mary Brady
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         pound  butter
  1              pound  mushrooms -- (see Note)
     1/2                onion -- chopped
  2             cloves  garlic -- chopped
  1              small  french roll
  1              pound  cream cheese
  2        tablespoons  freshly chopped parsley

 Melt the butter in a heavy skillet. Sweat mushrooms, onions and garlic.
Add the roll, torn into small pieces. Cool mixture, blend with cream
cheese and parsley. Season with salt and pepper to taste. Serve on garlic
croutes. See recipe. Makes 2 pounds pate. 

Serves 8. 

Time: 25 minutes 
Prep Time: 15 minutes to make 
Cook Time:  10 minutes to bake 

Note: Brady likes to use a mix of domestic, portobello and shiitake
mushrooms. 

Garlic Croutes: Cut 1 (18-inch) baguette into thin slices on the diagonal.
Toss with 1 cup olive oil and seasoning salt to taste. Bake in a
350-degree oven until crisp, turning halfway through, about 10 minutes. 

Per serving: 760 calories; 72 g fat (31 g saturated fat; 85 percent
calories from fat); 22 g carbohydrates; 124 mg cholesterol; 645 mg sodium;
10 g protein; 2 g fiber. 

Source:
  "Detroit News"
S(Formatted by Chupa Babi):
  "Oct 2012"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 433 Calories; 43g Fat (87.8%
calories from fat); 6g Protein; 7g Carbohydrate; 1g Dietary Fiber; 124mg
Cholesterol; 434mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 8 1/2 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Southern [USA] Black-Eyed Peas with Greens - 24g Carbohydrate; 5g Dietary Fiber

 

                      
* Exported from MasterCook *

                       Black-Eyed Peas with Greens

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  vegetable broth
  3               cups  water
  2               cups  fresh black-eyed peas
  2        tablespoons  butter
  2               cups  finely chopped red onion
  6               cups  coarsely chopped Swiss chard -- (about 1 pound)
     1/2      teaspoon  pepper
  1         tablespoon  hot pepper vinegar -- (such as Crystal)

Combine first 3 ingredients in a Dutch oven; bring to a boil. Reduce heat;
simmer, partially covered, 30 minutes or until tender. Remove from heat.

Heat butter in a large skillet over medium-high heat. Add onion; sauté 5
minutes. Add Swiss chard and pepper. Sauté 3 minutes or until wilted; stir
in vinegar. Add onion mixture to peas; stir.

Yield:  9 servings (serving size: 1 cup)

CALORIES 185 (18% from fat); FAT 3.6g (sat 1.7g,mono 0.8g,poly 0.4g); IRON
4.1mg; CHOLESTEROL 7mg; CALCIUM 75mg; CARBOHYDRATE 30g; SODIUM 586mg;
PROTEIN 11g; FIBER 5.4g 

Cuisine:
  "Southern USA"
Source:
  "Cooking Light, MAY 2003"
S(Formatted by Chupa Babi):
  "Oct 2012"
Yield:
  "9 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 158 Calories; 5g Fat (25.3%
calories from fat); 6g Protein; 24g Carbohydrate; 5g Dietary Fiber; 8mg
Cholesterol; 804mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 2688 0 1471

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