Monday, December 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] White Chipotle Chicken Chili - 27g Carbs, 7g Fiber

 

White Chipotle Chicken Chili - 27g Carbs, 7g Fiber

From: South Beach Diet
This is a great dish to make-ahead when you know company is coming
(it freezes really well). Here it serves eight, but it can easily
be doubled for a bigger crowd. To freeze the chili for individual
meals, let it come to room temperature, then ladle into 2-cup freezer
containers. To serve, thaw the chili and reheat over low heat or in
the microwave.
Prep Time: 30 min
Cook Time: 35 min
Total Time: 1 hr 5 min
Servings: 8

2 Tbsp olive oil, extra-virgin
3 medium onions, chopped
4 large cloves garlic, minced
2 1/2 lb chicken breast, boneless, skinless, cut into 1-inch chunks
1 Tbsp chipotle chile pepper, ground OR chili seasoning
4 tsp cumin, ground
Salt, to taste
3 (19 oz cans) cannellini beans, drained and rinsed
3 cups chicken broth, fat-free, less sodium
1/2 cup half-and-half, fat-free
1/2 cup cheddar cheese, reduced-fat, shredded (2 oz)
1/4 cup cilantro, fresh, chopped

1. In a large Dutch oven, heat the oil over medium-low heat. Add the
onions and cook, stirring occasionally, until beginning to soften, 4
to 5 minutes.

2. Push the onions to one side of the pan, add the chicken, and sprinkle
with the chipotle chile powder, cumin, and salt to taste. Cook, stirring,
until most of the chicken is opaque on the outside, 5 to 6 minutes.

3. Stir in 3 cups of the beans and 2 cups of the broth. Increase the heat
to medium-high and bring to a simmer. Partially cover and cook until chicken
is cooked through, about 8 minutes.

4. Meanwhile, in a food processor, combine the remaining beans and
remaining 1 cup broth. Process to a smooth puree.

5. Stir the bean puree and half-and-half into the soup. Divide the soup
among 4 bowls and serve hot sprinkled with cheese and cilantro.

Tip:
If you want to prepare your own cooked white beans for this recipe,
you'll need 4 1/2 cups (from 2 1/4 cups dried).

Servings: 8
Nutrition per Serving:
371 Calories, 9g Total Fat, 3g Saturated Fat, 483mg Sodium, 27g Carbs,
7g Dietary Fiber, 43g Protein

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Saturday, December 29, 2012

[Healthy_Recipes_For_Diabetic_Friends] Root Vegetable Sticks with Roasted Garlic Dip - 18g Carbs, 5g Fiber, 8g Sugar

 

Root Vegetable Sticks with Roasted Garlic Dip - 18g Carbs, 5g Fiber, 8g Sugar

From: Vegetarian Times - November 2009

Oven-crisp and lightly seasoned, roasted root vegetables make for
a healthful appetizer option that won't overpower the other foods
served. Roasting the garlic for the bean dip helps mellow its flavor
so that it pairs with light-bodied wines as well as heartier vintages.
Serves: 12

6 medium carrots, trimmed, peeled, and cut into sticks (6 cups)
6 medium red and gold beets, peeled and cut into carrot-like sticks (6 cups)
2 1/2 Tbsp olive oil, divided
1 head garlic
1 (15-oz can) cannellini beans, drained, liquid reserved
1 Tbsp lemon juice
1 tsp grated lemon zest
1 tsp dried basil

Preheat oven to 450 degrees F.

Toss carrots and beets with 1 1/2 Tbsp oil. Season with salt and pepper,
if desired. Spread in single layer on baking sheet. Trim papery top from
head of garlic just to cloves. Wrap in foil, and set in corner of baking
sheet. Roast vegetables and garlic 25 minutes, or until carrots and beets
are tender, but not soft, and garlic packet feels soft when lightly
squeezed. Remove baking sheet from oven, open foil packet around garlic,
and cool vegetables and garlic.

Squeeze garlic cloves from skins, and place in food processor with
cannellini beans, lemon juice, lemon zest, basil, and remaining 1 Tbsp
oil. Pulse mixture until creamy and smooth, adding some reserved bean
liquid if necessary. Season with salt and pepper, if desired. Serve
garlic-bean dip in bowl alongside roasted vegetables.

Serves: 12
Serving Size: 3/4 cup veggies plus 2 Tbsp dip
Nutrition per Serving:
111 Calories, 3g Protein, 3g Total Fat, <1g Saturated Fat, 0mg Cholesterol,
150mg Sodium, 18g Carbs, 5g Fiber, 8g Sugar

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[Healthy_Recipes_For_Diabetic_Friends] Salmon and Collard Greens - 6.4g Carbs, 2.4g Fiber, 1.7g Sugar

 

Salmon and Collard Greens - 6.4g Carbs, 2.4g Fiber, 1.7g Sugar

From www.tasteforlife.com

8 large leaves of collard greens
1 medium onion (chopped)
16 oz salmon
1/8 tsp pepper
1/4 tsp marjoram
2 Tbsp butter
2 Tbsp soy sauce (low sodium)
3 Tbsp almonds (chopped)

1. Wash collard greens and chop them up, along with onion.

2. Wash salmon and season with pepper and marjoram, and slice into
pieces.

3. Heat skillet on medium to high. Put 1 Tbsp butter in a skillet
until melted. Add collard greens and onions and 1 Tbsp of soy sauce.

4. Stir until collard greens turn dark green. Add a dash of water
and cover for 5 minutes. Remove from heat.

5. Heat skillet on medium to high. Put 1 Tbsp of butter in skillet
until melted. Put salmon and onions in skillet with 1 Tbsp of soy
sauce stir until salmon begins to brown. Lower heat and cover for
3 minutes.

6. Place collard greens and onions on plate and place salmon on top.
Top with chopped almonds.

Helpful tips: Add a little water (2 tsp) after salmon browns, to steam
the salmon and keep it moist.

Nutrition From: www.caloriecount.about.com
For Nutrition 4 cups of collard greens was used.
Servings: 4
Serving Size: 198 g
Nutrition per Serving:
337 Calories, 199 Calories from Fat, 22.1g Total Fat, 6.7g Saturated Fat,
0g Trans Fat, 87mg Cholesterol, 418mg Sodium, 6.4g Total Carbs,
2.4g Dietary Fiber, 1.7g Sugars, 27.7g Protein
Vitamin A 53% - Vitamin C 32% - Calcium 9% - Iron 5%
Nutrition Grade B+

Good points
Low in sugar
High in niacin
Very high in selenium
High in vitamin A
High in vitamin B6
High in vitamin B12

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[Healthy_Recipes_For_Diabetic_Friends] Cabbage Stir Fry - 4.4g Carbs, 1.6g Fiber, 1.7g Sugar

 

Cabbage Stir Fry - 4.4g Carbs, 1.6g Fiber, 1.7g Sugar

From: www.PeakMarket.com

2 Tbsp vegetable oil
1 tsp sesame oil
1 garlic clove, crushed
1 tsp ginger root, grated
2 cup cabbage, shredded
1 cup bok choy, shredded
1/2 cup green onions, chopped
1 Tbsp low sodium soy sauce
2 tsp sesame seeds, toasted

In a large skillet or wok; heat oils, garlic and ginger root over high heat. Stir in cabbage, bok choy, green onions and soy sauce. Cook 2 to 3 minutes or until cabbage is tender-crisp, stirring constantly. Place in serving bowl, sprinkle with toasted sesame seeds. Garnish as desired.

Serves: 4
Serving Size: 80g
Nutrition per Serving:
98 Calories, 79 Calories from Fat, 8.8g Total Fat, 1.6g Saturated Fat, 0mg Cholesterol, 170mg Sodium, 4.4g Total Carbs, 1.6g Dietary Fiber, 1.7g Sugars, 1.5g Protein

Vitamin A 19% - Vitamin C 39% - Calcium 6% - Iron 5%
Nutrition Grade: B-

Good points:
No cholesterol
High in vitamin A
Very high in vitamin C

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Friday, December 28, 2012

[Healthy_Recipes_For_Diabetic_Friends] Turkey Potpie with Baby Vegetables - 34g Carbs, 5g Fiber

 

Turkey Potpie with Baby Vegetables - 34g Carbs, 5g Fiber

From: The New Mayo Clinic Cookbook, published by Mayo Clinic Health
Information and Oxmoor House, and winner of the 2005 James Beard award.

Dietitian's tip: This old-fashioned potpie has just a top crust, made
with cornmeal and a hint of honey. The easy filling can be made a day
ahead. Then mix the batter while the oven heats, and the pie is ready
to assemble.
Serves: 8

10 baby carrots
1 cup pearl onions
1/3 lb fresh white mushrooms
1 1/4 cups frozen artichoke hearts, thawed
1/4 cup PLUS 2 Tbsp olive oil
1 tsp dry mustard
3/4 cup all-purpose (plain) flour
2 1/2 cups chicken stock or broth
1 garlic clove, minced
2 lb skinless, boneless turkey breast, diced
1 cup shelled edamame or English peas
1 tomato, seeded and diced
1 Tbsp each: fresh chopped dill and basil
1/4 cup low-fat sour cream
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup cornmeal
1 1/2 tsp baking powder
3/4 cup plain soy milk (soya milk)
1 Tbsp dark honey

Peel and halve the carrots, then thinly slice crosswise. Immerse the
onions in a saucepan of boiling water for about 2 minutes, drain, and
plunge in cold water. Cut off the root ends, slip off the skins, and
then cut a shallow X in the root end of each onion. Brush the mushrooms clean, then thinly slice. Quarter the artichokes lengthwise. Set the prepared vegetables aside.

In a large, heavy, ovenproof saucepan or Dutch oven, heat the 1/4 cup
olive oil over low heat. Add the mustard and 1/4 cup of the flour and
cook, whisking constantly, for 1 to 2 minutes.

Add the stock, still whisking constantly to avoid lumps, raise the heat to medium-high, and bring to a boil. Add the garlic, carrots and onions. Reduce the heat to a gentle simmer and cook until the vegetables are softened, about 5 minutes. Add the turkey, mushrooms, artichoke hearts, edamame, tomato, dill and basil. Cover and simmer until the turkey is opaque throughout, about 10 minutes. Whisk in the sour cream and season with 1 teaspoon of the salt and the pepper. Spoon the mixture into a 9-by-13-inch baking dish and set aside.

Preheat the oven to 425 F.

In a bowl, combine the cornmeal, the remaining 1/2 cup flour, baking
powder and the remaining 1/2 teaspoon salt. In another bowl, whisk
together the soy milk, the 2 tablespoons olive oil and the honey. Add
the dry ingredients, stirring just until moistened.

Pour the batter over the turkey mixture. Bake, uncovered, until
lightly browned, about 40 minutes. Let stand for 10 minutes, then serve.

Serves: 8
Nutrition per Serving:
384 Calories, 14g Total Fat, 3g Saturated Fat, 8g Monounsaturated Fat, 51g Cholesterol, 30g Protein, 657mg Sodium, 34g Carbs, 5g Fiber

Mayo Clinic Healthy Weight Pyramid Servings:
1 Carbs, 1 Fats, 2 Protein and dairy, 2 Vegetables

Diabetes Meal Plan Exchanges:
1 Fats, 3 Meat and meat substitutes, 1/2 Milk and milk products,
3 Non-starchy vegetables, 1 Starches

DASH Eating Plan Servings:
1/2 Dairy foods (low-fat or fat-free), 1 Fats and oils,
1 Grains and grain products, 3 Meats, poultry and fish, 3 Vegetables

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Thursday, December 27, 2012

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower "Rice" Pilaf - See Below

 

Cauliflower "Rice" Pilaf - See Below

From: George Stella's Still Livin' Low Carb; A lifetime of Low Carb
Recipes

Rice Pilaf, featuring freshly grated cauliflower, has been one of the
Stella family's go-to sidekicks for years now, since they have a tendency
to crave familiar foods. Make this dish one of your favorites, too!

1/4 cup slivered almonds
1 small head cauliflower
1 Tbsp unsalted butter
1 Tbsp olive oil
2 Tbsp chopped yellow onion
1/4 tsp minced fresh garlic
1 cup chicken broth
1 tsp chopped fresh parsley
2 bay leaves
1/2 tsp turmeric
1/2 tsp kosher salt
1/4 tsp black pepper

Place the slivered almonds in a large skillet over medium heat to toast.
Shake the pan every 30 seconds or so to redistribute almonds, just until
they are golden brown and smell fragrant, about 4 to 5 minutes. Remove
almonds from pan and set aside.

Using the largest holes of a cheese grater, grate the head of cauliflower
(as you would cheese). A food processor with a grating blade will also
work. Heat the butter and oil in a large skillet over medium-high heat.

Add the onion, garlic, and grated cauliflower to the skillet and saute
for 2 minutes, stirring constantly.

Add the chicken broth and all remaining ingredients, and simmer for about
9 minutes, stirring occasionally, until cauliflower is tender. Stir in
toasted almonds and serve with a slotted spoon.

Helpful Hints - -
It's completely normal for there to be extra liquid in the pan when this
is finished. Use a slotted spoon to drain it as you serve.

Recipe DID NOT state number of servings! After running it at
Calorie count.. It is 4 servings
Nutrition per Serving:
100 Calories, 8.5g Fat, 2.5g Protein, 2g Fiber, 2g Net Carbs

Nutrition From: www.caloriecount.about.com = For Entire Recipe!
Substituting low sodium broth and omitting the salt.
Serving Size: 582 g
Nutrition per Serving:
454 Calories, 339 Calories from Fat, 37.7g Total Fat, 10.3g Saturated
Fat, 0g Trans Fat, 31mg Cholesterol, 234mg Sodium, 23.5g Total Carbs,
10.3g Dietary Fiber, 8.2g Sugars, 12.8g Protein
Vitamin A 10% - Vitamin C 211% - Calcium 14% - Iron 18%
Nutrition Grade: B+

Good points:
Low in cholesterol
Low in sodium
Very high in vitamin C

Bad points:
High in saturated fat

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[Healthy_Recipes_For_Diabetic_Friends] Kale and Turkey Bacon Gratin - 19g Carbs, 3g Fiber

 

Kale and Turkey Bacon Gratin - 19g Carbs, 3g Fiber

From: The South Beach Diet Supercharged
Kale offers an abundance of nutrients, including fiber, vitamin C, vitamin B6, and beta-carotene. Its hearty texture makes it well suited for a gratin. If you prefer, try other cooking greens, alone or in combination, such as Swiss chard, mustard, turnip, or dandelion. For a vegetarian version, simply skip the bacon.
Prep Time: 15 min
Cook Time: 30 min
Total Time: 45 min
Servings: 4

1 1/4 lb kale, thick stems stripped and tough ends removed, chopped (about 8 cups)
4 slices turkey bacon, cut into 1-inch pieces
1 small onion, chopped
2 cloves garlic, minced
1/2 cup half-and-half, fat-free
Black peppercorns, freshly ground, to taste
1/4 cup Parmesan cheese, freshly grated

1. Heat the oven to broil.

2. In a deep oven-proof skillet, bring a few inches of water to a boil. Add kale and cook over medium-high heat until tender, about 6 minutes. Drain and pat dry.

3. Wipe the skillet dry and return to medium-high heat. Add bacon and cook until crispy, 4 to 5 minutes. Transfer bacon to a plate. Add onion and garlic to the pan, reduce heat to medium, and cook, stirring, until onion is softened, about 7 minutes.

4. Return bacon to the pan and add half-and-half. Bring to a simmer and cook until slightly reduced, about 5 minutes. Season with pepper to taste. Add kale and stir to combine. Sprinkle evenly with cheese. Broil for 2 to 3 minutes, or until cheese is lightly browned.

Servings: 4
Nutrition per Serving:
151 Calories, 6g Total Fat, 2g Saturated Fat, 348mg Sodium,
19g Carbs, 3g Dietary Fiber, 10g Protein

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Wednesday, December 26, 2012

[Healthy_Recipes_For_Diabetic_Friends] Curried Whole Cauliflower - 12g Carbs, 2g Fiber, 1g Added Sugar

 

Curried Whole Cauliflower - 12g Carbs, 2g Fiber, 1g Added Sugar

From: EatingWell - March/April 2012

In this quick three-ingredient recipe you coat a whole head of
cauliflower with mayonnaise and curry paste, then cover and
cook it in the microwave. The results are amazing! Try it with
any type of curry paste.

Nutrition Profile - -
Diabetes appropriate | Gluten free | Healthy weight | Heart healthy
| Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat

Active Time: 10 minutes
Total Time: 20 minutes
Servings: 4

1 large head cauliflower
1/2 cup low-fat mayonnaise
2 Tbsp curry paste

Remove leaves from cauliflower and trim the woody core. Place the
whole head in a microwave-safe glass bowl large enough to hold it.

Mix mayonnaise and curry paste in a small bowl. Spread the mixture
evenly over the cauliflower.

Cover the bowl with a microwave-safe plate. Microwave on High until
tender, 6 to 9 minutes. Let stand, covered, for 2 minutes more. To
serve, cut into 4 portions or break into bite-size pieces.

Servings: 4
Nutrition per Serving:
103 Calories, 6g Fat, 1g Sat, 1g Mono, 8mg Cholesterol, 2g Protein,
12g Carbs, 2g Fiber, 1g Added Sugars, 404mg Sodium, 271mg Potassium

Nutrition Bonus: Vitamin C (72% daily value)
Carbohydrate Servings: 1

Exchanges: 1 vegetable, 1 fat

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[Healthy_Recipes_For_Diabetic_Friends] Steamed Greens With Ginger And Water Chestnuts - 3g Carbs, 1g Fiber

 

Steamed Greens With Ginger And Water Chestnuts - 3g Carbs, 1g Fiber

From: American Institute for Cancer Research AICR
Servings: 4

3 cups mixed leafy greens, bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp peeled, finely-minced fresh ginger
1 tsp finely-minced fresh garlic
1/2 Tbsp sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper

Steam each type of greens separately, until tender, adding each cooked
green to a large plate. (Each type takes a different length of time to
cook, some as little as 30 seconds.) Sprinkle ginger and garlic over
the entire batch of greens, then evenly drizzle a small amount of oil
on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat
until hot. Add water chestnuts and saute 30 seconds. Transfer with a
slotted spoon to a plate covered with paper towels to remove excess
oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Servings: 4
Nutrition per Serving:
30 Calories, 2g Fat, < 1g Saturated Fat, 1g Protein, 19mg Sodium,
3g Carbs, 1g Dietary Fiber

Exchanges: 1 Vegetable, 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Turkey Chili - 28g Carbs, 8g Fiber

 

Turkey Chili - 28g Carbs, 8g Fiber

From: The South Beach Diet Parties & Holidays Cookbook

With leftover white-meat turkey and a few pantry items, you can whip
up this one-pot favorite with little effort. Make the chili within a
couple of days so the leftover turkey doesn't dry out. Salt-free pinto
beans are available in supermarkets or health-food stores. Spice lovers
can add a few dashes of hot pepper sauce to turn up the heat. Football
anyone?
Prep Time: 10 min
Cook Time: 1 hr 10 min
Total Time: 1 hr 20 min
Servings: 4

2 tsp olive oil, extra-virgin
1 medium onion, chopped
2 cloves garlic, minced
2 tsp cumin, ground
1 Tbsp chili powder
1 tsp oregano, dried
1/4 tsp cinnamon, ground
1 (14 1/2 oz can) chicken broth, less sodium
1 (28 oz can) tomatoes, diced, no salt added
1 Tbsp tomato paste, no-salt-added
1 lb turkey, breast (cooked), skin removed, cubed (about 3 cups)
1 (15 oz can) pinto beans, unsalted
Salt, to taste
Black peppercorns, freshly ground, to taste
2 medium scallions (green onions), thinly sliced (optional)

MAKE-AHEAD: Chili can be frozen for up to 1 month.

Heat oil in a large nonstick saucepan over medium heat. Add onion and
cook until softened, about 5 minutes. Add garlic and cook 1 minute more.
Stir in cumin, chili powder, oregano, and cinnamon. Add broth, tomatoes,
and tomato paste. Simmer, partially covered, until slightly thickened,
about 30 minutes.

Add turkey and beans and their liquid; simmer 30 minutes more, stirring occasionally. Season to taste with salt and pepper. Top with scallions,
if desired. Serve hot.

Serving Size: 1 3/4 cups
Servings: 4
Nutrition per Serving:
330 Calories, 4g Total Fat, 0.5g Saturated Fat, 390mg Sodium,
28g Carbs, 8g Dietary Fiber, 45g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Elegant Cheesy Spinach Cakes - 5g Carbs, 2g Fiber

 

Elegant Cheesy Spinach Cakes - 5g Carbs, 2g Fiber

From: American Institute for Cancer Research AICR

An Elegant Appetizer
Add an elegant appetizer to your holiday table and get a head start
on your New Year's resolution with this perfect-portion recipe. Fresh
spinach and creamy ricotta make these cakes delicious and cancer
protective. Research is mounting that leafy greens may help protect
against certain cancers because of their high concentration of fiber,
folate and carotenoids. Weighing in at just 80 calories, they're
the perfect proportion of nutrition and flavor to help you kick start
those new health goals.

12 oz fresh baby spinach
1/2 cup part-skim ricotta cheese (low-fat cottage cheese may be substituted)
1/4 cup shredded Romano (Parmesan cheese may be used)
3 large eggs (can substitute 2 large eggs, plus 2 egg whites, beaten)
2 cloves garlic, minced
Freshly ground pepper to taste
Canola oil cooking spray

Preheat oven to 400 degrees.

Use food processor and pulse spinach until it is finely chopped, but
don't overdo it. Place spinach in bowl. Add cheeses, eggs, garlic and
pepper. Stir to combine well.

Coat 8 "cups" of a muffin pan (1/2 cup size)* with spray. Spoon in
spinach mixture. Bake about 20 to 22 minutes. Remove pan from oven
and let stand 6 or 7 minutes to allow spinach cakes to firm up. Loosen
sides with knife and gently lift out.

Sprinkle a bit of additional Romano or Parmesan on top (optional) and
serve warm as a great appetizer or side dish.

*For bite-sized spinach cakes use a 24 "mini-muffin" pan and bake
12-14 minutes

Makes 8 spinach cakes
8 appetizers or 4 side dish servings

Nutrition per Serving (appetizer size):
80 Calories, 4g Total Fat, 2g Saturated Fat, 7g Protein,
5g Carbs, 2g Dietary Fiber, 180mg Sodium

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Tuesday, December 25, 2012

[Healthy_Recipes_For_Diabetic_Friends] Merry Christmas

 

Merry Christmas one & all
Thank you for these wonderful recipes
Stay safe & God bless

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