Thursday, February 28, 2013

[Healthy_Recipes_For_Diabetic_Friends] Broccoli Salad With Avocado - 10.6g Carbs, 6.5g Fiber, 2.4g Sugar

 

Broccoli Salad With Avocado - 10.6g Carbs, 6.5g Fiber, 2.4g Sugar

From: THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit
by Andrew Weil, M.D. and Rosie Daley (Knopf)

The contrasting textures of crunchy broccoli and creamy, soft avocado
make this quick salad interesting and delicious. It is rich in
monounsaturated fat and full of protective phytochemicals and fiber.
Don't forget to use the broccoli stems, which, if properly trimmed,
are as good to eat as the florets. Cut a slice off the butt end of
each large stalk and peel the stalks just below the outer fibrous
layer to expose the tender, lighter-colored flesh within.

Food as Medicine -- Avocados are rich in healthy monounsaturated
fats. Oleic acid accounts for over half the fat in avocado (a similar
fat profile to olive oil), and has been shown both to increase the
absorption of fat-soluble carotenoids and reduce the risk of heart
disease. In addition to being a naturally low-glycemic food with a
whopping seven to eight grams of fiber per cup, avocado is also full
of rare 7-carbon sugars that may have a special ability to regulate
blood sugar metabolism. Broccoli has a powerful cholesterol-lowering
effect. Its fiber-related components bind to bile acids in the
intestine and escort them out of the body (instead of these acids
being reabsorbed with the fat molecules that they were initially
released to digest). Because cholesterol is needed to produce bile
acids, this temporary depletion draws upon the body's cholesterol
stores, which lowers overall cholesterol levels. Although raw broccoli
has cholesterol-lowering properties, the effect is significantly
enhanced when lightly steamed.

1 lb broccoli
1 ripe avocado
2 Tbsp extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
1 Tbsp grainy prepared mustard

Trim and wash the broccoli and cut it into bite-sized pieces. Steam or
boil the broccoli in a large pot until it is just crunchy-tender and
bright green, then drain it well, and cool.

Peel and pit the avocado, then cut it into small cubes. Fold the avocado
into the broccoli.

Whisk the olive oil, lemon juice, and mustard together in a small bowl,
until well mixed. Toss the broccoli and avocado with the dressing.

Serves: 4
Nutrition per Serving: 177 Calories, 15g Fat, 2g Saturated Fat, 76%
of calories from fat, 4.6g Protein, 0mg Cholesterol, 4.8g Fiber

From: www.caloriecount.about.com
Servings: 4 // Serving Size: 183 g
Nutrition per Serving:
177 Calories, 135 Calories from Fat, 15g Total Fat, 2.1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 80mg Sodium, 10.6g Total Carbs,
6.5g Dietary Fiber, 2.4g Sugars, 4.6g Protein
Vitamin A 11% - Vitamin C 190% - Calcium 1% - Iron 7%

Nutrition Grade: A-

Good points:
No cholesterol
Low in sodium
High in dietary fiber
Very high in vitamin C

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Wednesday, February 27, 2013

[Healthy_Recipes_For_Diabetic_Friends] Spring Vegetable Minestrone - 19g Carbs, 4g Fiber, 7g Sugar

 

Spring Vegetable Minestrone - 19g Carbs, 4g Fiber, 7g Sugar

From: Vegetarian Times - April 2010 p.42
The secret to success when making this light soup is to be sure all
the vegetables are diced to the same size so they cook evenly. Feel
free to substitute or add other fresh veggies, such as zucchini,
celery, and corn.
Serves: 8

3 Tbsp olive oil, plus more for drizzling
2 large shallots, finely diced
3/4 cup dry white wine
3 large cloves garlic, minced (1 Tbsp)
1/8 tsp cayenne pepper
3 medium carrots, peeled and cut into 1/4-inch dice (1 1/3 cups)
1 large Yukon gold potato, peeled and cut into 1/4-inch dice (1 1/3 cups)
2 medium young turnips, peeled and cut into 1/4-inch dice (1 1/3 cups)
4 cups low-sodium vegetable broth
12 Italian parsley sprigs
8 fresh thyme sprigs
2 bay leaves
10 oz fresh or frozen shelled peas (2 cups)
4 oz snow peas, stems trimmed and cut into 1/8-inch-wide slices (1 cup)
3 cups lightly packed spinach leaves (2 oz)
2 Tbsp minced fresh tarragon, for garnish

1. Heat oil in saucepan over medium-high heat. Add shallots, and saute 2 minutes, or until shallots begin to soften. Add wine, garlic, and cayenne. Simmer 4 minutes.

2. Add carrots, potato, and turnips, and saute 1 minute. Add broth and
5 cups water. Tie together parsley sprigs, thyme sprigs, and bay leaves with kitchen twine, and add to soup. Season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes.

3. Stir in peas, snow peas, and spinach. Cover, and simmer 5 minutes
more. Remove herb bundle, and discard. Season with salt and pepper,
if desired. Ladle soup into bowls, sprinkle with tarragon, drizzle
with olive oil, and serve.

Serves: 8
Nutrition per Serving:
182 Calories, 11g Total Fat, 2g Saturated Fat, 0mg Cholesterol,
4g Protein, 94mg Sodium, 19g Carbs, 4g Fiber, 7g Sugar

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[Healthy_Recipes_For_Diabetic_Friends] Chili Crusted Halibut with Black Bean Salsa - 10g Carbs, 4g Fiber

 

Chili Crusted Halibut with Black Bean Salsa - 10g Carbs, 4g Fiber

From: The Complete Idiot's Guide to Terrific Diabetic Meals
Servings: 6
Serving Size: 4 ounces fish with 1/3 cup salsa

1 1/2 tsp no-salt chili powder blend
1 tsp ground cumin
1/4 tsp cayenne
6 (4 oz) halibut steaks (3/4-to 1-inch thick)
1 Tbsp fresh lime juice
Vegetable oil cooking spray

--> Salsa Ingredients
1 (15 oz can) black beans, drained and rinsed
2/3 cup chunky tomato salsa
2 Tbsp chopped green onion
2 Tbsp chopped fresh cilantro

In a small bowl, combine chili powder, cumin, and cayenne.
Mix well. Place halibut on a large plate. Brush both sides of
fish with lime juice and sprinkle both sides with chili powder
mixture. Let stand at room temperature for 10 minutes.

Meanwhile, spray a grill rack with cooking spray. Preheat a
gas grill to medium or prepare a medium-hot fire in a charcoal
grill, with the rack placed 4 to 6 inches above the heat.

In a medium bowl, combine black beans, salsa, green
onion, and cilantro, and mix well. Set aside.

Place fish on the grill, cover the grill and cook
for 10 to 14 minutes or until fish is opaque and
flakes easily with a fork, turning once. Serve
bean salsa with fish. Garnish with fresh cilantro.

Note: To broil halibut, place on a broiler pan and
broil 4 to 6 inches from heat 10 to 14 minutes or
until fish flakes easily with a fork, turning once.

Servings: 6
Serving Size: 4 ounces fish with 1/3 cup salsa
Nutrition per Serving:
175 Calories,4g Fat, 55mg Cholesterol, 31g Protein, 62mg Sodium,
10g Carbs, 4g Dietary Fiber

Glycemic Index: 20, Glycemic Load: 2

Exchanges: 4 Very Lean Meat, 1/2 Starch, 1/2 Vegetable

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Tuesday, February 26, 2013

[Healthy_Recipes_For_Diabetic_Friends] Spinach Artichoke Soup - 15g Carbs, 3g Fiber

 

Spinach Artichoke Soup - 15g Carbs, 3g Fiber

From: www.cuisinerecipes.com
Have your appetizer as an entrée in just 20 minutes with this creamy, cheesy soup.
Makes: 8 cups
Total time: 20 minutes

1 cup sliced leeks
1 Tbsp minced garlic
2 Tbsp olive oil
2 cups shredded cooked chicken (1/2 lb)
1 can artichoke hearts in water, drained and quartered (13.75 oz)
2 Tbsp. all-purpose flour
1/2 cup dry white wine
2 1/2 cups low-sodium chicken broth
1 1/2 cups whole milk
1/2 cup heavy cream
8 cups fresh spinach (6 oz.)
1/2 cup grated Parmesan
Salt and black pepper to taste

Sauté leeks and garlic in oil in a large pot over medium-high heat until leeks are soft, about 2 minutes. Add chicken and artichokes; sauté 2 minutes, then stir in flour and cook for 1 minute.

Deglaze pot with wine and simmer until nearly evaporated, scraping any bits from the bottom of the pot. Stir in broth, milk, and cream; bring to a boil. Reduce heat to low, add the spinach and Parmesan, and stir until spinach wilts. Season soup with salt and pepper before serving.

Makes: 8 cups
Serving Size: 1 cup
Nutrition per Serving: 257 Calories, 14g Total Fat, 499mg Sodium, 15g Carbs, 3g Fiber, 17g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Artichoke and Tomato Chicken - 19.8g Carbs, 4.5g Fiber

 

Artichoke and Tomato Chicken - 19.8g Carbs, 4.5g Fiber

From: allrecipes.com - Submitted By: Maggie

"This is a delicious recipe that I came up with one afternoon when
I couldn't find anything to make for the family!"
Prep Time: 20 Min
Cook Time: 45 Min
Ready In: 1 Hour 5 Min
Servings: 6

1/4 cup olive oil
4 fresh tomatoes, diced
3 Tbsp chopped fresh basil
2 Tbsp chopped fresh oregano
6 artichoke hearts, drained and chopped
2 red bell peppers, chopped
1 (8 oz pkg) mozzarella cheese, cubed
6 skinless, boneless chicken breast halves - pounded to 1/4 inch thickness
2 cups marinara sauce

1. Heat oil in a skillet over medium heat. Add tomatoes, basil, oregano,
artichoke hearts and red peppers. Cook until just hot, then remove from
heat. transfer to a large bowl and toss together with mozzarella cubes.

2. Preheat oven to 350 degrees F (175 degrees C). Lay out the pounded
breasts and spoon filling onto the center, leaving an inch on each side.
Adjust filling as you roll so as not to over stuff. Place them seam side
down into a 2 quart baking dish. cover with marinara sauce. Place lid
onto dish or cover with aluminum foil.

3. Bake for 35 to 45 minutes in the preheated oven, or until chicken
is cooked through. You'll love it!

Servings: 6
Nutrition per Serving:
543 Calories, 20.4g Total Fat, 162mg Cholesterol, 817mg Sodium,
19.8g Total Carbs, 4.5g Dietary Fiber, 66.7g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Baby Kale Salad - 7g Carbs, 1g Fiber

 

Baby Kale Salad - 7g Carbs, 1g Fiber

From: www.cspinet.org - Center for Science in the Public Interest

This is one of the few salads you can make hours ahead of time. It
gets better as the flavors meld and the kale softens in the dressing.
And don't be stingy with the black pepper. You'll be amazed at the
extra flavor pop it delivers.
Total Time: 10 minutes

1 Tbsp fresh lemon juice
2 Tbsp minced shallot
1/4 tsp kosher salt
2 Tbsp extra-virgin olive oil
1/2 lb baby kale
1/4 cup shredded Parmesan cheese
Freshly ground black pepper, to taste

In a large bowl, whisk together the lemon juice, shallot, salt, and oil.

Toss the kale in the dressing with the Parmesan cheese and season with plenty of black pepper. (If you can't find baby kale, you can use Tuscan kale. Before tossing with the dressing, remove and discard the large, center stems. Then, working in batches of about 8 leaves, stack the leaves and cut them crosswise into thin strips.)

Serves: 4
PER SERVING (3 cups)
Nutrition per Serving:
110 Calories, 9g Total Fat, 2g Sat Fat, 4g Protein, 7g Carbs,
1g Fiber, 230mg Sodium

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 80 g
Nutrition per Serving:
122 Calories, 82 Calories from Fat, 9.2g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 6mg Cholesterol, 268mg Sodium, 7.2g Total Carbs,
1.4g Dietary Fiber, 4.6g Protein
Vitamin A 175% - Vitamin C 117% - Calcium 14% - Iron 6%
Nutrition Grade: C

Good points:
Low in cholesterol
Very low in sugar
High in calcium
Very high in vitamin A
Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Steamed Salmon and Asparagus with Mustard Dill Sauce - 14.90g Carbs, 4.36g Fiber

 

Steamed Salmon and Asparagus with Mustard Dill Sauce - 14.90g Carbs, 4.36g Fiber, 8.74g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

The tangy mustard dill sauce is a great complement to both the salmon
and asparagus in this Healthiest Way of Eating recipe. It also provides
you with excellent sources of health-promoting omega-3 fatty acids,
vitamin K, niacin, selenium, protein and tryptophan.
Prep and Cook Time: 20 minutes

1 1/2 lb salmon filet, skin and bones removed and cut into 4 pieces
1 Tbsp PLUS 1 Tbsp fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 Tbsp extra virgin olive oil
Salt and white pepper to taste

Mustard Dill Sauce
4 oz silken tofu
1 Tbsp prepared mustard such as Dijon
4 Tbsp fresh dill chopped
1 Tbsp honey
2 Tbsp fresh lemon juice
1/2 cup water
1/4 tsp salt
1/4 tsp white pepper
2 Tbsp extra virgin olive oil

Bring 2 inches of lightly salted water to a boil in a steamer with a
tight fitting lid.

While water is coming to a boil, put all sauce ingredients except olive
oil in a blender and begin to blend on high speed for about one minute.
While blender is running, drizzle olive oil in a little at a time. Set
aside.

Snap off tough asparagus ends. When water is at a full boil place asparagus
in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 Tbsp
lemon juice, 1 Tbsp olive oil, salt and pepper.

Rub salmon with 1 Tbsp lemon juice and season with a little salt and
pepper.

Place salmon in the same steamer basket and steam until pink inside, about
3-4 minutes. Place salmon on a plate and pour desired amount of sauce over
it and the asparagus.

Serving Suggestions: Serve with Tomato Dandelion Salad

Serves: 4
Total Weight: 436.01 g
Nutrition per Serving:
480.32 Calories, 266.43 Calories from Fat, 62.47 Calories from Saturated Fat,
40.06g Protein, 14.90g Carbs, 4.36g Dietary Fiber, 0.03g Soluble Fiber,
0.03g Insoluble Fiber, 8.74g Total Sugar, 7.43g Monosaccharides, 0.57g Disaccharides, 1.32g Other Carbs, 29.60g Total Fat, 6.94g Saturated Fat,
15.86g Mono Fat, 6.39g Poly Fat, 0g Trans Fatty Acids, 85.05mg Cholesterol,
110.78mg Calcium, 5.18mg Iron, 199.74mg Magnesium, 624.35mg Phosphorus,
1164.23mg Potassium, 324.98mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Italian Tofu Frittata - 15.33g Carbs, 3.99g Fiber, 6.39g Sugar

 

Italian Tofu Frittata - 15.33g Carbs, 3.99g Fiber, 6.39g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

Frittatas are great addition to your Healthiest Way of Eating at
breakfast, lunch or dinner. Enjoy this flavorful version that is
rich in health-promoting nutrients and contains only 130 calories!
Prep and Cook Time: 30 minutes

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 Tbsp red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 Tbsp dried Italian seasoning
1/4 tsp turmeric
Salt
White pepper to taste
2 Tbsp chopped fresh parsley

Chop onions and garlic and let sit for 5 minutes to bring out their
health-promoting benefits.

Prepare rest of vegetables.

Puree tofu with egg whites, Italian seasoning, and turmeric in blender.

In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to
steam add onion, garlic, zucchini, bell pepper, kale, and tomato and
Healthy Saute for about 1 minute over medium low heat, stirring often.

Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked,
about 12 minutes. Top with chopped parsley.

Serves: 4
Total Weight: 269.90 g
Nutrition per Serving:
129.91 Calories, 33.20 Calories from Fat, 4.80 Calories from Saturated Fat,
12.03g Protein, 15.33g Carbs, 3.99g Dietary Fiber, 1.40g Soluble Fiber,
2.43g Insoluble Fiber, 6.39g Total Sugar, 3.12g Monosaccharides,
0.59g Disaccharides, 4.19g Other Carbs, 3.69g Total Fat, 0.53g Saturated Fat, 0.75g Mono Fat, 2.01g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
316.37mg Calcium, 5.16mg Iron, 57.13mg Magnesium, 613.16mg Potassium,
84.27mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] 15-Minute Healthy Sauteed Asparagus and Tofu - 12.61g Carbs, 4.21g Fiber, 4.64g

 

15-Minute Healthy Sauteed Asparagus and Tofu - 12.61g Carbs, 4.21g Fiber, 4.64g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

Add this quick-and-easy vegetarian meal to your Healthiest Way of
Eating this week. Prepared by using our Healthy Saute cooking method
it has great flavor with a minimal number of ingredients and is
prepared without the use of heated oils. Enjoy!
Prep and Cook Time: 20 minutes

1 medium onion, cut in half and sliced medium thick
4 medium cloves garlic, chopped
1 Tbsp vegetable broth
2 Tbsp minced fresh ginger
3 cups thin asparagus, cut in 2-inch lengths
1 medium red bell pepper, thin julienne in 1-inch lengths
4 oz extra firm tofu, cut in 1/2-inch cubes
1 Tbsp soy sauce
2 Tbsp rice vinegar
1 tsp toasted sesame seeds
Salt
White pepper to taste

Slice onions and chop garlic and let both sit for at least 5 minutes
to bring out their hidden health benefits.

Heat 1 Tbsp broth in a 10-12 inch stainless steel skillet. Healthy
Saute onion in broth over medium high heat for about 2 minutes,
stirring constantly.

Add garlic, ginger, asparagus, and peppers and continue to healthy
saute for another 1 minute, stirring constantly.

Add tofu, soy sauce, and vinegar. Turn heat to low and cover for
about 2 minutes, or until vegetables are tender, yet still crisp.

Season with salt and pepper and sprinkle with sesame seeds.

Serves: 4
Total Weight: 209.27 g
Nutrition per Serving:
98.83 Calories, 28.51 Calories from Fat, 4.34 Calories from Saturated Fat,
8.26g Protein, 12.61g Carbs, 4.21g Dietary Fiber, 1g Soluble Fiber,
2.85g Insoluble Fiber, 4.64g Total Sugar, 3.13g Monosaccharides,
0.51g Disaccharides, 1.99g Other Carbs, 3.17g Total Fat, 0.48g Saturated Fat,
0.70g Mono Fat, 1.69g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
231.47mg Calcium, 4.29mg Iron, 48.34mg Magnesium, 492.79mg Potassium,
260.86mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Skillet Chicken Parmesan - 13g Carbs, 0g Fiber, 1g Sugar

 

Skillet Chicken Parmesan - 13g Carbs, 0g Fiber, 1g Sugar

From: www.diabeteshealth.com - Marlene Koch - February 2010

Note:
Recipe courtesy of "Eat What You Love: More Than 300 Incredible Recipes
Low in Sugar, Fat and Calories" (Running Press 2010)

Although my boys love to order Chicken Parmesan when we dine out, the
health content is always a concern -especially since it usually arrives
thickly breaded, deeply fried, smothered in cheese, and served on a
mountain of spaghetti! Here's a terrific easy stove-top recipe that's
filled with all of the same great flavors but none of the excess fat
and carbs.

Serves: 4

1/3 cup breadcrumbs
1/3 cup grated Parmesan cheese
1/2 tsp dried oregano
1/4 tsp garlic salt
1 large egg
4 boneless, skinless chicken breasts (about 1 lb)
1 Tbsp olive oil
3/4 cup jarred marinara sauce
3/4 cup shredded part-skim mozzarella cheese (3 oz)

1. In a shallow bowl, mix together the breadcrumbs, Parmesan cheese,
oregano, and garlic salt. In another shallow bowl, beat the egg until
frothy.

2. Wrap the chicken breasts in plastic wrap and place on a cutting
board. Gently pound each breast with a mallet to an even thickness
(about 1/2-inch). Dip each chicken breast into the beaten egg to
coat, and then roll in the breadcrumb mixture.

3. Heat the oil in a large nonstick skillet over medium-high heat.
Add the chicken and cook for 4 to 5 minutes on each side, or until
the chicken is well browned and just cooked through.

4. Spoon the marinara sauce evenly on top of the chicken, and sprinkle
the mozzarella on top. Cover the pan, reduce heat to low and cook for
3 more minutes, or until the cheese melts.

Dare to Compare:
A Chicken Parmesan dinner plate (or should I say platter), at a typical
Italian restaurant can serve up over 2000 calories, 125 grams of fat,
100 grams of carbohydrate and 4000 mg of sodium. Serve this with a
serving of whole grain blend pasta and a great green salad for a healthy
dinner everyone can enjoy.

Serves: 4
Nutrition per serving:
340 Calories, 14g Total Fat, 6g Sat Fat, 135mg Cholesterol, 840mg Sodium,
39g Protein, 13g Carbs, 1g Sugars, 0g Fiber

Food Exchanges: 4 Lean Meat, 1 Medium Fat Meat, 2 Vegetable, 1 Fat, 1/2 Starch
Weight Watcher Point Comparison: 7

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[Healthy_Recipes_For_Diabetic_Friends] Flank Steak with Cilantro Almond Pesto - 1.7g Carbs, 0.3g Fiber, 1g Sugar

 

Flank Steak with Cilantro Almond Pesto - 1.7g Carbs, 0.3g Fiber, 1g Sugar

From: dLife

A creamy pesto sauce made with almonds and cilantro, served on
flank steak.

Prep Time: 10 minutes
Cook Time: 12 minutes
Difficulty: Easy
Servings: 4

3/4 cup fresh cilantro
2 Tbsp slivered almonds
1 Tbsp fresh jalapeno chili peppers
1/8 tsp salt
1/8 tsp black pepper
1 each medium garlic cloves
1 1/2 oz plain yogurt
1 1/2 tsp fresh lime juice
1 lb flank steak
1 pinch fresh cilantro

Preheat grill to medium.

Using a blender or food processor, pulse cilantro, almonds, jalapeno
pepper, salt, pepper, and garlic for 15 seconds, or until finely chopped.

Add yogurt and lime juice, blend until creamy. Set pesto aside.

Place steak on grill, cook 6 minutes per side.

Remove steak from grill, allow to rest 5 minutes.

Slice steak diagonally, against the grain, into thin pieces.

Sprinkle cilantro over steak, serve pesto on the side.

Servings: 4
Nutrition per Serving:
192.9 Calories, 7g Total Fat, 2.7g Saturated Fat, 0.4g Unsaturated Fat,
1.7g Total Carbs, 0.3g Dietary Fiber, 1g Sugars, 465.5mg Potassium,
28.5g Protein, 80.2mg Sodium

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

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[Healthy_Recipes_For_Diabetic_Friends] Teriyaki Salmon With Scallion Cucumber Relish - 3g Carbs, 0g Fiber

 

Teriyaki Salmon With Scallion Cucumber Relish - 3g Carbs, 0g Fiber

{Teriyaki Sauce may have sugars added... consider making your own
sauce. Take care, Gloria)

From: Denise Austin's Morning Stretch
Try This Slammin' Salmon!
I'm always surprised when people tell me that they won't eat fish.
It's one of my all-time favorite foods because it's so lean, delicious,
and versatile. I like monkfish, cod, and halibut — actually, all of
the firm, white-fleshed fish — and also bluefish and mackerel, which
are high in omega-3 fatty acids and have a different taste. And I
especially love salmon. I buy it fresh, frozen, and canned — the
latter is also high in calcium. I recommend serving this dish with
some fresh, steamed green beans or zucchini.

1 1/4 lb skinless salmon fillets, in four equal portions
1 cup chopped cucumber, preferably hothouse
1/4 cup sliced green onions
1/4 cup slivered fresh basil leaves
1 Tbsp rice wine vinegar
Pinch salt
2 Tbsp prepared teriyaki glaze

Preheat oven to 375 degree F. Coat a shallow nonstick baking pan
with cooking spray.

Rinse the fillets with cold water and pat dry. Place in the pan.
Bake for 8 minutes.
Meanwhile, in a bowl, combine the cucumber, green onions, basil,
vinegar, and salt; set aside.

Brush the salmon with the teriyaki glaze. Bake for 3 to 4 minutes
more, or until the salmon is opaque in the center. Serve with the
cucumber mixture on the side.

Servings: 4
Nutrition per Serving:
220 Calories, 9g Total Fat, 80mg Cholesterol, 29g Protein,
3g Carbs, 0g Dietary Fiber, 450mg Sodium

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