Saturday, June 29, 2013

[Healthy_Recipes_For_Diabetic_Friends] Asian Beef in Lettuce Cups - 10g Carbs, 3g Fiber

 

Asian Beef in Lettuce Cups - 10g Carbs, 3g Fiber

From: The South Beach Diet Super Quick Cookbook

Lettuce leaves make the perfect "bread" for these Phase 1 "sandwiches."
If you prefer, you can substitute snow peas for the snap peas and use
any type of sprouts in place of the mung bean sprouts.

Prep Time: 5 min
Cook Time: 10 min
Total Time: 15 min
Servings: 4

2 Tbsp soy sauce, less sodium
1 Tbsp dark sesame oil
1/2 tsp ginger, ground
1 lb beef, sirloin, cut into 1/2-inch wide strips
1 tsp extra-virgin olive oil
8 oz sugar snap peas, strings removed
2 cups radicchio, shredded
2 cups mung bean sprouts
2 Tbsp rice vinegar
12 leaves Boston lettuce

1. In a large bowl, whisk together the soy sauce, sesame oil, and
ginger. Add the beef and toss to coat.

2. In a large nonstick skillet, heat the olive oil over medium-high
heat. Add half the beef and cook until browned, about 1 minute on
each side. With a slotted spoon, transfer to a large bowl. Repeat
with the remaining beef.

3. In a small pan of boiling water, cook the snap peas for 30 seconds.
Drain, rinse under cold water, and drain again. Transfer the snap peas
to the bowl with beef.

4. Add the radicchio, sprouts, and vinegar and toss well. Divide the
beef mixture evenly among the lettuce leaves and serve. Enjoy 3 lettuce
cups per serving.

Servings: 4
Nutrition per Serving:
255 Calories, 11g Total Fat, 3g Saturated Fat, 528mg Sodium,
10g Carbs, 3g Dietary Fiber, 28g Protein

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Friday, June 28, 2013

[Healthy_Recipes_For_Diabetic_Friends] Indian Onion Chutney - Piaz ka Chatni; 4g Carbohydrate; 1g Dietary Fiber

 

* Exported from MasterCook *

                  Indian Onion Chutney - Piaz ka Chatni

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     thinly sliced onions
  1                     chile pepper -- to 3, seeded and chopped
  1                     tomato -- peeled, seeded and chopped
  1         Tablespoon  fresh lemon juice -- to 2 Tablespoons
     1/2      teaspoon  paprika
     1/2      teaspoon  ground cumin
     1/4      teaspoon  cayenne pepper -- optional
                        salt -- to taste

Rinse and squeeze the onions under running water for about 30 seconds. 
Add the rinsed onions and the remaining ingredients to a blender or food
processor and pulse until well blended but still chunky. Adjust seasoning
and serve. 

Make about 2 cups (8 quarter-cup servings)

Variations: If you don't have a food processor or blender, just mince the
onions, peppers and tomatoes and mix all the ingredients together in a
large bowl. 

Serve piaz ka chatni as a condiment for a variety of curries, rice dishes,
breads, scrambled eggs. Onion chutney goes well with tandoori murgh.

Cuisine:
  "Indian"
Source:
  "Brad Harvey @whats4Easts.com"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 17 Calories; trace Fat (7.3%
calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 3mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Winter Salad With Buttermilk Dressing 21g Carbohydrate; 4g Dietary Fiber

 

                      
* Exported from MasterCook *

               Winter Salad With Spiced Buttermilk Dressing

Recipe By     :Chef/Owner Ana Sortun, Oleana and Sofra [restaurants], Cambridge, MA
Serving Size  : 8     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Dressing:
  1                     Hungarian wax pepper -- or jalapeno
  2               cups  cilantro leaves
     1/2           cup  fresh flat-leaf parsley leaves
     1/2           cup  fresh tarragon leaves
  1              small  garlic clove
     1/2      teaspoon  ground coriander
     1/2      teaspoon  ground cumin
  6        Tablespoons  extra virgin olive oil
  1         Tablespoon  Sherry vinegar
  2        Tablespoons  buttermilk -- or plain yogut
                        Winter Salad:
  2               cups  thinly sliced radishes -- mixed assortment and colors
  3               cups  thinly sliced sweet turnips -- mixed assortment and colors
  2               cups  shaved crisp apples
     1/2           cup  chopped dates
  1                cup  finely shredded cabbage -- or escarole
     2/3           cup  walnuts -- finely chopped

Put all ingredient in a blender and blend until smooth and creamy.

Place 5 cups thinly sliced mixed radishes and turnips in a large mixing
bowl and lightly season with salt. Let sit 5 minutes. Add 2 cups shaved
crisp apples, ½ cup chopped dates, 1 cup finely shredded cabbage or
escarole and dressing, and toss to coat. Sprinkle 2/3 cup lightly toasted
walnuts, finely chopped, on top.

Serves 8

For this zesty salad, try a mix of colorful radish varieties (watermelon,
French breakfast, daikon) and sweet turnips (hakurei, purple top).. 

Source:
  "Wall Street Journal"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 234 Calories; 17g Fat (59.8%
calories from fat); 4g Protein; 21g Carbohydrate; 4g Dietary Fiber; trace
Cholesterol; 66mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1
1/2 Vegetable; 1 Fruit; 0 Non-Fat Milk; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 27208 0 0 3412 0 0 0 0 0 0 0 900377 926762 26661 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Eggplant Papeton - 21g Carbohydrate; 7g Dietary Fiber;

 

                      
* Exported from MasterCook *

                             Eggplant Papeton

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowerCarbs                      Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  eggplants
  2             medium  shallots -- chopped
  2             ounces  olive oil
  1              ounce  butter
  3                     eggs -- beaten
     1/2           cup  light cream
  1           teaspoon  cornstarch
     1/2      teaspoon  salt
     1/4      teaspoon  ground white pepper
     1/4      teaspoon  Aromat seasoning
  1                cup  light tomato sauce

Preheat oven at 350 degrees. 

Peel eggplants. Cut into squares. Remove seeds. 

Sauté shallots in oil and butter. Add eggplants. Cook for 10 minutes
stirring occasionally to prevent sticking. 

Puree mixture in food processor. Beat in eggs, cream, and cornstarch.
Season well. 

Pour into buttered oven proof individual dishes. Bake until mixture is
firm. 

Unmold on plates and serve with hot tomato sauce. 

Serves 4

ChupaNote: Aromat is a European seasoning mix that contains MSG. I
replaced it with allspice. You could use any spice mix you prefer: if you
want to keep it French use herbes de Provence.

Cuisine:
  "French"
Source:
  "Chef de Cuisine.com"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 375 Calories; 30g Fat (69.1%
calories from fat); 9g Protein; 21g Carbohydrate; 7g Dietary Fiber; 194mg
Cholesterol; 768mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3
1/2 Vegetable; 5 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 1506

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[Healthy_Recipes_For_Diabetic_Friends] Curry-Kissed Kale with Apple and Onion - 4 pts plus;18g Carbohydrate; 3g Dietary Fiber

 

                      
* Exported from MasterCook *

                  Curry-Kissed Kale with Apple and Onion

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  kale
  1             medium  Granny Smith apple -- or other firm tart fall apple
  1             medium  onion
  2        tablespoons  butter -- salted
     1/3      teaspoon  curry powder -- or more to taste
     1/2           cup  water -- or chicken or vegetable stock
     1/2      teaspoon  tamari soy sauce -- or more to taste

1. Remove and discard tough stems from the kale; coarsely chop the leaves.
Chop the onion. Peel and core the apple and cut it into 1/4-inch-thick
wedges.

2. Heat butter in a large skillet over medium flame until hot (don't let
it smoke or burn). Add onion and cook it, stirring occasionally, until
limp and golden, about 10-12 minutes Add apple and curry powder and cook,
stirring, until apple is almost tender, about 2 minutes.

3. Add kale and water or stock. Cover and cook, stirring occasionally,
until kale is tender and most of the liquid is evaporated, about 5
minutes. Drizzle with tamari soy sauce and toss to coat evenly. Serve hot.

Serves 4

Per Serving (excluding unknown items): 73 Calories; 1g Fat (11.3% calories
from fat); 1g Protein; 16g Carbohydrate; 3g Dietary Fiber; 2mg
Cholesterol; 179mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1 Fruit; 0 Fat.

AuthorNote: An earthy trinity of fall favorites: deep green organic kale,
tart apples and sauteed onion, with a touch of curry for gentle warming of
the spirit.

Source:
  "Organic Valley Family of Farms ©2009"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 135 Calories; 7g Fat (40.2%
calories from fat); 4g Protein; 18g Carbohydrate; 3g Dietary Fiber; 16mg
Cholesterol; 152mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2
Vegetable; 1/2 Fruit; 1 1/2 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] China Study - GMom's Nutty Pie Crust - 2 pts plus; 12g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                    China Study GMom's Nutty Pie Crust

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  ground low-fat graham crackers
     1/4           cup  ground pecans
     1/4           cup  unsweetened low-fat coconut
  6        tablespoons  applesauce

Preheat oven to 350°F. Blend graham crackers and pecans in a food
processor.

Transfer to a bowl and add coconut and applesauce. If mixture does not
form into a ball, add additional applesauce. Press into a 9-inch nonstick
pie pan and bake for 12-15 minutes.

Makes 1 pie crust
Prep time: 10 mins
Baking time: 12-15 mins

TIP: If you desire a cinnamon flavor, add 1 teaspoon of ground cinnamon.

Source:
  "The China Study Cookbook"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "1 pie crust"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 87 Calories; 4g Fat (43.9% calories
from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 65mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Fruit; 1 Fat.

Nutr. Assoc. : 3542 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] King Ranch Casserole - 25.2g Carbs, 2.8g Fiber, 2g Sugar

 

King Ranch Casserole - 25.2g Carbs, 2.8g Fiber, 2g Sugar

From: Cook's Illustrated
Goal: This creamy, rich Texas favorite, made from tortillas and chicken in a cheesy, spicy tomato-flecked sauce, is one of the most popular recipes we've ever developed at Cook's Country. But a single serving has 630 calories and 36 grams of fat. We wanted to lighten it up without losing its gooey, spicy deliciousness.
Serves: 8
If you can't find Ro-Tel tomatoes, substitute 1 (14.5 oz can) diced tomatoes and 1 (4 oz can) chopped green chiles.

10 (6-inch) corn tortillas
Vegetable oil spray
1/2 tsp granulated garlic
1/2 tsp chili powder
Salt and pepper
2 tsp canola oil
2 onions, chopped fine
2 jalapeno chiles, stemmed, seeded, and minced
2 tsp ground cumin
2 (10 oz cans) Rotel tomatoes
6 Tbsp all-purpose flour
3 1/2 cups low-sodium chicken broth
1 1/2 lb boneless, skinless chicken breasts, halved lengthwise
6 oz Colby-Jack cheese, shredded (1½ cups)
4 oz Neufchatel cream cheese, cut into ¼-inch pieces
2 Tbsp cilantro, minced fresh

1. Adjust oven racks to upper-middle and lower-middle positions and heat oven to 450 degrees. Divide tortillas between 2 baking sheets, and spray lightly on both sides with vegetable oil spray. Bake until brown and crisp, 10 to 12 minutes; cool slightly. Pulse 2 tortillas, granulated garlic, chili powder, and ½ teaspoon salt in food processor until coarsely ground, about 12 pulses. Break remaining eight tortillas into bite size pieces.

2. Heat oil in Dutch oven over medium-high heat until shimmering. Add onions, jalapenos, and cumin and cook until lightly browned, about 8 minutes. Add tomatoes and cook until most of liquid has evaporated, about 10 minutes. Stir in flour, ½ teaspoon salt, and ½ teaspoon pepper and cook for 1 minute. Slowly whisk in broth and bring to boil. Reduce heat to medium-low and simmer until thickened, about 3 minutes. Add chicken and cook until no longer pink, about 12 minutes. Remove pot from heat. Transfer chicken to plate and shred into bite size pieces once cool enough to handle. Add Colby-Jack, Neufchatel, and cilantro to pot and stir until cheese is melted and incorporated. Stir in shredded chicken to pot until combined.

3. Scatter half of bite size tortilla pieces in 13 by 9-inch baking dish. Spoon half of filling evenly over tortillas. Scatter remaining half of bite size tortillas over filling, then top with remaining half of filling. Sprinkle coarsely ground tortilla mixture evenly over top of casserole. Spray lightly with vegetable oil spray. Bake on upper-middle rack of oven until filling is bubbling and topping is brown, about 20 minutes. Cool for 15 minutes. Serve.

Traditional King Ranch Casserole: 630 Calories, 36g Fat, 19g Saturated Fat

Cook's Country Reduced-Fat King Ranch Casserole: 360 Calories, 14g Fat, 6g Saturated Fat

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 362 g
Nutrition per Serving: 411 Calories, 169 Calories from Fat, 18.8g Total Fat, 8.6g Saturated Fat, 0g Trans Fat, 105mg Cholesterol, 616mg Sodium, 25.2g Total Carbs, 2.8g Dietary Fiber, 2g Sugars, 34.7g Protein -- Vitamin A 17% - Vitamin C 12% - Calcium 22% - Iron 14%
Nutrition Grade: B-

Good points:
Low in sugar
High in niacin
Very high in vitamin B6

Bad points:
High in saturated fat

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Thursday, June 27, 2013

[Healthy_Recipes_For_Diabetic_Friends] Eggplant Cannelloni - 6 pts plus; 32 g carbs, 10.8 g fiber

 

                      
* Exported from MasterCook *

                           Eggplant Cannelloni

Recipe By     :Chef Kristine Subido,Wave [restaurant], Chicago
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Sauce:
  1         tablespoon  olive oil
  4              large  shallots -- sliced
  4             cloves  garlic
  2               jars  roasted red peppers -- (12 oz each) drained
     1/2           cup  fresh squeezed orange juice -- (juice of 1 orange)
                        Eggplant:
  2             medium  eggplants -- cut lengthwise into 1/2-inch slices
                        olive oil cooking spray
                        Filling:
  4                 oz  goat cheese
  4                     kalamata olives -- pitted and minced
  1           teaspoon  capers -- chopped
  2        tablespoons  chopped fresh parsley

For sauce: Heat oil in a medium skillet over medium heat. Cook shallots
and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3
to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer
until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour
into a 9" x 13" baking dish. 

For eggplant: Coat eggplants with cooking spray and broil on a baking
sheet until golden on both sides, about 15 minutes. Heat oven to 400°. 

For filling: Mash cheese, olives, capers and 1 tbsp of the parsley in a
bowl. Place 1 tbsp of filling at the end of each eggplant slice; roll up.
Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1
tbsp parsley.

Serves 4

The skinny: 259 calories per serving (37% fat cals), 10.7 g fat (4.7 g
saturated), 32 g carbs, 10.8 g fiber, 10.5 g protein

Kristine Subido, chef at Wave in Chicago, makes you forget about pasta.

Cuisine:
  "Italian"
Source:
  "SELF, November 2007"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 261 Calories; 15g Fat (49.6%
calories from fat); 12g Protein; 22g Carbohydrate; 6g Dietary Fiber; 30mg
Cholesterol; 175mg Sodium.  Exchanges: 1 Lean Meat; 3 1/2 Vegetable; 0
Fruit; 2 Fat; 0 Other Carbohydrates.

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

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[Healthy_Recipes_For_Diabetic_Friends] Snapper with Zucchini and Tomato - 7.8g Carbs, 1.9g Fiber

 

Snapper with Zucchini and Tomato - 7.8g Carbs, 1.9g Fiber

From: Bruce Weinstein and Mark Scrabrough, Cooking Light - July 2012

Lemon juice and rind brighten this Snapper with Zucchini and Tomato
dinner for two. Vermouth also adds a hit a flavor to the vegetables.

Serves: 2
Serving size: 1 fillet and 1 cup zucchini mixture

4 tsp extra-virgin olive oil, divided
1/2 tsp kosher salt, divided
1/2 tsp freshly ground black pepper, divided
2 (6-oz) snapper fillets
2 Tbsp dry vermouth or white wine
1 cup diced zucchini
1 1/2 Tbsp minced shallots
1 tsp chopped fresh oregano
1 tsp grated lemon rind
1 cup halved cherry tomatoes
1 Tbsp chopped fresh basil
2 tsp fresh lemon juice

1. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over fish. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm. Add vermouth; cook until liquid almost evaporates. Add zucchini, shallots, oregano, lemon rind, 1 teaspoon oil, and 1/8 teaspoon salt; saute 3 minutes or until zucchini is tender.

2. Combine zucchini mixture, tomato, remaining 1/8 teaspoon salt, remaining 2 teaspoons oil, basil, and juice; toss gently. Serve with fish.

Serves: 2
Serving size: 1 fillet and 1 cup zucchini mixture
Nutrition per Serving:
303 Calories, 11.8g Fat, 1.8g Saturated Fat, 7.3g Monounsaturated Fat, 1.8g Polyunsaturated Fat, 63mg Cholesterol, 36.8g Protein,
7.8g Carbs, 1.9g Fiber, 1mg Iron, 602mg Sodium, 83mg Calcium

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[Healthy_Recipes_For_Diabetic_Friends] Ginger Scallion Sauce - 1g Carbs, 0g Fiber

 

Ginger Scallion Sauce - 1g Carbs, 0g Fiber

From: www.nutritionaction.com - Author: Kate Sherwood in: Healthy Recipes

This Chinese-inspired sauce can transform many foods into distinctive
and delicious dishes.

A little of this pungent sauce (think Asian pesto) goes a long way. Try
it on chicken, seafood, or tofu, or mixed into brown rice or another
whole grain. We spread some over sauteed tofu cubes on lettuce leaves
topped with carrot and cucumber.

Total time to prepare: 15 min

1/4 cup minced ginger
3 scallions, white and pale-green parts only, minced
3 Tbsp canola oil
1 cup cilantro
1 Tbsp lime juice
1/4 cup mint, optional
1/4 cup water
1/2 tsp kosher salt

Put the ginger and scallions in a heatproof bowl.

In a small pan, heat the oil until very hot. Pour over the ginger and scallions, then allow to cool.

Puree the ginger, scallions, oil, and all the other ingredients except
the salt in a blender or food processor until smooth.

Season with up to 1/2 tsp of salt.

Yield: 3/4 cup (12 Tbsp)
Serving Size: 1 Tbsp
Nutrition per Serving:
35 Calories, 80mg Sodium, 3.5g Total Fat, 0g Saturated Fat, 0g Protein,
1g Carbs, 0g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Romano Bean Salad - 17.3g Carbs, 7.8g Fiber

 

Romano Bean Salad - 17.3g Carbs, 7.8g Fiber

From: Allrecipes.com - Submitted By: Chef John

"Romano beans are similar to green beans and make a great side dish
when marinated with garlic, mint, olive oil, and vinegar."
Prep Time: 10 Min
Cook Time: 10 Min
Ready In: 4 Hours 20 Min
Servings: 2

1 lb fresh romano or green beans, trimmed
2 cloves garlic, sliced
2 Tbsp olive oil
2 fresh mint leaves, torn
Salt and freshly ground black pepper, to taste
2 Tbsp white wine vinegar
2 mint leaves, for garnish

1. Bring a large pot of lightly salted water to a boil. Add beans and
cook uncovered until nearly tender, about 5 minutes. Drain well, and
set aside in a large bowl.

2. Smash garlic, olive oil, mint, and salt using mortar and pestle.

3. Pour vinegar and half of olive oil mixture over beans and toss well.

4. Transfer beans to a resealable freezer bag. Pour remaining olive oil
mixture into bag, squeeze out all air, seal and refrigerate for a minimum
of 4 hours.

5. Remove beans from refrigerator, top with fresh mint and serve.

Servings: 2
Nutrition per Serving:
195 Calories, 13.8g Total Fat, 0mg Cholesterol, 210mg Sodium,
17.3g Total Carbs, 7.8g Dietary Fiber, 4.4g Protein

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Tuesday, June 25, 2013

[Healthy_Recipes_For_Diabetic_Friends] Curried Turkey Kabobs - 9.1g Carbs, 1g Fiber, 7.4g Sugar

 

Curried Turkey Kabobs - 9.1g Carbs, 1g Fiber, 7.4g Sugar

[Note: The sodium as shown is very high. Consider the sodium when
deciding to use this recipe! Take care, Gloria}

From: National Turkey Federation

Yogurt and onion give this marinade a Middle Eastern flair, while
tenderizing the meat. Brilliant.
Servings: 5

6 oz plain low fat yogurt
2 Tbsp grated onion
1 Clove garlic, minced
1 Tbsp freshly squeezed lemon juice
1 1/2 tsp curry powder
1/4 tsp kosher salt
1/8 tsp ground cloves
1 1/2 lb turkey breast medallions, cut into 1-1/2-inch pieces
Nonstick cooking spray, as needed

Combine yogurt, onion, garlic, lemon juice, curry powder, salt and
cloves in large bowl; mix well. Add turkey pieces; stir to coat.
Refrigerate 20 minutes.

Spray cold grate of outdoor grill with grilling spray. Prepare
grill for medium heat.

If using wood skewers, soak in water at least 30 minutes before
using to prevent them from burning. Thread turkey evenly onto
5 wood or metal skewers, leaving a small space between each piece.

Grill kabobs 25 minutes, or until no longer pink in the centers
and food thermometer, inserted in centers, reaches 165 degrees F,
turning once or twice.

Servings: 5
Serving Size: 179 g
Nutrition per Serving:
172 Calories, 26 Calories from Fat, 2.9g Total Fat, 0.8g Saturated Fat,
0g Trans Fat, 61mg Cholesterol, 1,522mg Sodium*, 9.1g Total Carbs,
1g Dietary Fiber, 7.4g Sugars, 25.4g Protein
Vitamin A 1% - Vitamin C 17% - Calcium 8% - Iron 12%
Nutrition Grade: A-

Good points:
High in phosphorus
High in riboflavin
Very high in selenium
High in vitamin B6

Bad points:
High in cholesterol
Very high in sodium
High in sugar

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