[Healthy_Recipes_For_Diabetic_Friends] Cowboy Chili Stuffed Peppers - 11g Carbs, 3g Fiber

 

Cowboy Chili Stuffed Peppers - 11g Carbs, 3g Fiber

From: asweetlife.org

It may officially be spring but it certainly doesn't feel like it in many parts of the world. Temperatures are still below freezing and snow is predicted. Will this winter never end???

Chili is the ultimate cold weather comfort food and using it to stuff peppers makes it easy to serve and fun to eat. This cowboy chili stuffed peppers recipe skips the beans for a lower carb option.

If you're looking for a simple, satisfying, low carb meal, then cowboy chili stuffed peppers is the way to go.

  >> Cowboy Chili
2 Tbsp coconut oil
1/2 small onion, chopped
1/2 tsp salt
2 cloves garlic, minced
2 Tbsp chili powder
2 tsp cumin
2 tsp paprika
1 tsp black pepper
1/2 tsp cayenne (or more, if you prefer more heat)
1 lb ground beef
1 (28 oz can) diced tomatoes
1/2 cup beef or chicken broth
Salt, to taste 
Pepper, to taste

  >> Peppers
4 medium sweet peppers
1 cup shredded Cheddar cheese

For the chili, heat oil in a large pot or dutch oven over medium heat until shimmering. Add onion and salt and saute until onion is translucent, about 5 minutes.

Add garlic, chili powder, cumin, paprika, pepper and cayenne and cook until very fragrant, about 1 minute.

Add beef and cook until browned, breaking up chunks with the back of a wooden spoon, about 10 minutes. Add tomatoes and stock and bring to a boil, then reduce heat and simmer 10 more minutes.

Season with salt and pepper to taste.

Preheat oven to 400F. Cut peppers in half and cut out seeds and ribs. Arrange in a large baking dish.

Divide cowboy chili among peppers and sprinkle with Cheddar cheese. Cover with foil and bake 35 minutes.

Serve immediately. Garnish with sour cream, avocado and pickled jalapenos if desired.

Serving Size: 1/2 pepper
Nutrition per Serving: 316 Calories, 24g Fat, 66.8% Calories from Fat, 16g Protein, 11g Carbs, 3g Dietary Fiber, 63mg Cholesterol, 293mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Artichoke Frittata - 2g Carbs, 1g Fiber

 

Artichoke Frittata - 2g Carbs, 1g Fiber

From: Diabetes Cookbook For Dummies Alan Rubin n Alison G Acerra RD n Chef Denis Sharf
At Eccolo restaurant in Berkeley, California, Christopher Lee created the fluffiest egg frittata you'll ever have. The best part about it? It  tastes great. Plus, it's low in saturated fat, high in protein, and great for your blood sugar. You read right — protein is essential for blood sugar control, as you've heard before. This recipe provides a great way to include it at breakfast without all the fat that comes with many high-protein meats.
Prep time: 25 min
Cooking time: 15 min
Servings: 6

5 large whole frozen artichoke hearts, thawed
2 tsp extra-virgin olive oil
1/2 tsp PLUS a few pinches salt
5 eggs
7 egg whites
1 Tbsp unsalted butter
2 Tbsp finely chopped parsley
2 Tbsp finely chopped thyme

1. Slice the artichoke hearts into 1/2-inch pieces.

2. Heat a saute pan over high heat. Lightly coat the bottom with the olive oil. When the oil begins to shimmer, add the artichoke slices, reduce the heat to medium-low, and saute the artichokes until they're tender, about 10 minutes, stirring occasionally. Season the artichokes with salt as you saute them. Remove them from the heat.

3. Crack the eggs into a medium bowl. Add the egg whites and season them with a few pinches of salt. Whisk them until they're well blended.

4. For a large frittata, heat a large nonstick pan over medium-high heat and then add 1/2 tablespoon of butter and allow it to coat the bottom of the pan. Place half of the cooked artichoke slices in the pan and sprinkle them with parsley and thyme. Reduce the heat to low and pour half of the egg mixture over the artichokes. Quickly stir everything together so that the artichokes are evenly distributed. Cook the mixture, without stirring, until the eggs are almost set, approximately 4 minutes, and then flip the frittata over and let it cook for another minute or so. Slide out of the pan and onto a serving plate.

5. Repeat Step 4 to make a second frittata. Cut each frittata into 3 pieces. Serve hot or cold with bread.

Servings: 6
Nutrition per Serving: 119 Calories, 68 From Fat, 8g Fat, 3g Saturated, 182mg Cholesterol, 382mg Sodium, 2g Carbs, 1g Dietary Fiber, 10g Protein

Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat

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[Healthy_Recipes_For_Diabetic_Friends] Ricotta Omelets - 3g Carbs, 0g Fiber, 0g Sugar

 

Ricotta Omelets - 3g Carbs, 0g Fiber, 0g Sugar

From: www.bonappetit.com - Recipe by: Alison Roman  - Published: June 2013
There's something beautiful about the simplicity of a omelet: Perfectly-cooked eggs, some dynamite seasoning, and a few fresh ingredients. While we're all about gilding the lily, sometimes it's best to keep things restrained—that's why we love this recipe so much. Creamy ricotta cheese adds luxurious texture, while sharp Parmesan adds a nutty, salty note. Brighten things up with a flurry of fresh herbs and a zingy tomato vinaigrette, and you can bid an official adieu to those overcooked diner eggs. This weekend, you become an omelet master.

Prep: 15 min
Total: 15 min
Servings: 2

2 Tbsp unsalted butter, divided
4 large eggs, beaten to blend, divided
Kosher salt, freshly ground pepper
4 Tbsp ricotta, divided
2 Tbsp grated Parmesan, divided
2 Tbsp chopped fresh basil, divided
1 Tbsp chopped fresh chives, divided
Cherry Tomato Vinaigrette (for serving, recipe below)

Melt 1 tablespoon butter in an 8-inch nonstick skillet over medium heat. Season eggs with salt and pepper.

Add half of eggs to skillet. Cook eggs, stirring gently with a heatproof silicone spatula, until eggs are lightly scrambled and almost cooked, about 3 minutes. Spread eggs evenly to cover bottom of skillet.

Top eggs with half of ricotta, Parmesan, basil, and chives. Using spatula, fold up one-third of omelet. Roll omelet over onto itself, then slide omelet onto a plate. Repeat with remaining ingredients to make a second omelet. Top with Cherry Tomato Vinaigrette.

Servings: 2
Nutrition per Serving: 330 Calories, 26g Fat, 14g Saturated Fat, 485mg Cholesterol, 3g Carbs, 0g Dietary Fiber, 0g Total Sugars, 19g Protein, 520mg 19 Sodium

======================================
Cherry Tomato Vinaigrette - 3.4g Carbs, 1g Fiber, 2g Sugar

Recipe by: Alison Roman - Published: June 2013
Prep: 20 min
Total: 20 min
Servings: 1 1/2 cups ** Note

1 pint cherry tomatoes
3 Tbsp olive oil, divided
1 shallot, finely chopped
1 Tbsp red wine vinegar (or more)
Kosher salt
Freshly ground pepper
2 Tbsp chopped fresh chives

Cut half of cherry tomatoes in half. Heat 1 tablespoon oil in a medium saucepan over medium heat. Add shallot and cook, stirring often, until softened, about 4 minutes.

Add halved and whole tomatoes and cook, stirring occasionally, until beginning to release juices, 4–6 minutes. Mash some of tomatoes with a spoon.

Add 1 tablespoon vinegar and remaining 2 tablespoons oil; season with salt and pepper. Serve warm or room temperature; add chives just before serving.

DO AHEAD: Vinaigrette can be made (without chives) 2 days ahead. Cover and chill. Bring to room temperature and stir in chives.

** Note: Recipe said "Servings: 1 1/2 cups". I ran the nutrition at caloriecount.about.com to give another view of this recipe.
ALSO: this is not included in the nutrition with the omelet. It is separate.
Makes: ?
Servings: ?
Nutrition per Serving: 80 Calories, 7g Fat, 1g Saturated Fat, 0mg Cholesterol, 4g Carbs, 1g Dietary Fiber, 2g Total Sugars, 1g Protein, 85mg Sodium

Nutrition from: www.caloriecount.about.com
Servings: 4
Serving Size: 94 g
Nutrition per Serving: 106 Calories, 96 Calories from Fat, 10.7g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 43mg Sodium, 193mg Potassium, 3.4g Total Carbs, 1g Dietary Fiber, 2g Sugars, 0.8g Protein
Vitamin A 14% - Vitamin C 19% - Calcium 0% - Iron 7%
Nutrition Grade: B-

Good points:
    No cholesterol
    Low in sodium
    High in vitamin A
    High in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Asparagus with Hollandaise Sauce - 5g Carbs, 1g Fiber, 3g Sugar

 

Asparagus with Hollandaise Sauce - 5g Carbs, 1g Fiber, 3g Sugar

From: The Healthy Home Cookbook: Diabetes-friendly Recipes for Holidays, Parties, and Everyday Celebrations by Barbara Seelig-Brown

I love this meal dish on a brunch table, but is a great way to make any meal special.
Cook's Tip: For a light meal, add a poached egg.


2 lbs asparagus, washed and trimmed

  >> Hollandaise Sauce
2 Tbsp butter, melted
1 cup plain yogurt
1/2 tsp fine sea salt
2 eggs OR 4 egg whites

1. Steam asparagus to desired tenderness.

2. Whisk all sauce ingredients in a saucepan. Heat to medium and whisk until mixture barely begins to boil. Remove from heat.

3. Serve warm or chilled over asparagus.

Serves: 8
Serving Size: 3 Tbsp
Nutrition per Serving: 60 Calories, 25 Calories from Fat, 3g Total Fat, 1.4g Saturated Fat, 0.1g Trans Fat, 50mg Cholesterol, 205mg Sodium, 215mg Potassium, 5g Total Carbs, 1g Dietary Fiber, 3g Sugars, 4g Protein, 105mg Phosphorus

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[Healthy_Recipes_For_Diabetic_Friends] Spinach-Berry Salad - 6.4g Carbs, 2.3g Fiber, 3.1g Sugar

 

Spinach-Berry Salad - 6.4g Carbs, 2.3g Fiber, 3.1g Sugar

From: SparkPeople user CHEF_MEG - From The SparkPeople Cookbook: Love Your Food, Lose The Weight
Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach, creamy goat cheese and crunchy toasted almonds.
Prep: 10 min
Cook: 2 min
Servings: 4

1/3 cup almonds, slivered
4 cups baby spinach
3/4 cup strawberries, quartered
1 Tbsp balsamic vinegar
1 tsp Dijon mustard
1 tsp honey
3 Tbsp extra virgin olive oil
1 oz soft goat cheese
Salt and pepper, to taste

Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. The almonds are done when you start to smell a "nutty" scent.

Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.)

Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil.

Place the spinach in a large bowl. Add the strawberries, almonds, and dressing. Toss to coat. Top with goat cheese. If desired, season with a pinch of salt and pepper.

Serve immediately.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving: 181.2 Calories, 16.6g Total Fat, 2.9g Saturated Fat, 2.7g Polyunsaturated Fat, 10.6g Monounsaturated Fat, 3.3mg Cholesterol, 75.4mg Sodium, 238.2mg Potassium, 6.4g Total Carbs, 2.3g Dietary Fiber, 3.1g Sugars, 4g Protein

Tips: Instead of slicing strawberries for the salad, quarter them. Quartered strawberries are easier to pick up with a fork.

When you include caloric, high-flavor ingredients such as nuts or cheese in a salad, spread the flavor around by finely chopping, crumbling, or slicing those ingredients. A little will truly go a long way.

Top this or any salad with three ounces of your favorite lean protein to give it some staying power.

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Cauliflower Onion and Garlic Soup - 10.2g Carbs, 2.5g Fiber, 4.4g Sugar

 

Roasted Cauliflower Onion and Garlic Soup - 10.2g Carbs, 2.5g Fiber, 4.4g Sugar

 

From: Hearty Soups: A Collection of Hearty Soups by Dennis Weaver Kindle

This cream soup  is easy to prepare and delicious. Instead of roasting the vegetable in the oven, consider wrapping them in aluminum foil and roasting them on the grill. Once the vegetable are roasted, this is and easy soup to prepare.

 

1 head cauliflower, cut into pieces, about 8 cups

1 large sweet onion, sliced

2 cloves garlic, cut into chunks

2 Tbsp olive oil

2 (14.5 oz cans) low sodium chicken broth

1 cup water

1 bay leaf

1 cup cream

Pepper

Paprika

 

1. Preheat the oven to 400 degrees F. Cover a cookie sheet with aluminum foil and place a wire rack on top.

 

2. In a bowl, toss the cauliflower pieces, onion sliced, and garlic with the olive oil. Put the mixture on top of the rack and roast for 30 minutes or until tender.

 

3. Place the cooked vegetables in a large pan with the broth, water, and bay leaf. Bring to a boil and then reduce the heat and cover and simmer for 15 minutes.

 

4. Take out the bay leaf and puree the soup in a blender or food processor. Stir in the cream and taste for salt and pepper.

 

5. Ladle into bowls to serve and sprinkle with paprika. Serve hot.

 

Nutrition From: www.caloriecount.about.com

Servings: 4

Serving Size: 393 g

Nutrition per Serving: 146 Calories, 94 Calories from Fat, 10.4g Total Fat, 3.1g Saturated Fat, 11mg Cholesterol, 101mg Sodium, 285mg Potassium, 10.2g Total Carbs, 2.5g Dietary Fiber, 4.4g Sugars, 3.9g Protein

Vitamin A 2% - Vitamin C 61% - Calcium 3% - Iron 4%

Nutrition Grade: B

 

Good points:

    Very high in vitamin B6

    Very high in vitamin C

 

Bad points:

    High in saturated fat

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[Healthy_Recipes_For_Diabetic_Friends] Carrot Muffins - 9g Carbs, 5g Fiber

 

Carrot Muffins - 9g Carbs, 5g Fiber

From: Wheat Belly Cookbook by William Davis, MD

If you're looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flax seeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing.
Servings: 12

1 1/2 cup almond meal/flour
1 cup chopped pecans
1/2 cup ground golden flax seeds
2 tsp ground cinnamon
1 1/2 tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp sea salt
1 cup shredded carrots
2 Tbsp orange peel
1/2 cup raisins (optional)
2 eggs, separated
1/2 cup xylitol OR 1/4 tsp liquid stevia or to desired sweetness
1/2 cup sour cream OR coconut milk
1/4 cup coconut oil, extra-light olive oil, or butter, melted
1/2 cup applesauce
1/4 tsp cream of tartar

1. PREHEAT the oven to 350 degrees F. Place paper liners in a 12-cup muffin pan or grease the cups.

2. STIR together the almond meal/flour, pecans, flax seeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).

3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.

4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.

5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.

Servings: 12
Nutrition per Muffin: 248 Calories, 22g Total Fat, 6g Sat Fat, 255mg Sodium, 6g Protein, 9g Carbs, 5g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Green Squash Soup - 5.3g Carbs, 1.3g Fiber

 

Green Squash Soup - 5.3g Carbs, 1.3g Fiber
 
From: The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)

This is another easy, flavorful soup that can either be a first course or a main course in a meal with salad, bread, and cheese. Eat it right away; the fresh taste of the vegetables is what makes it appealing.
 
1 medium leek, preferably organic
1 lb summer squash, such as zucchini, preferably organic
2 Tbsp extra virgin olive oil
Salt and freshly ground black pepper, to taste
4 cups vegetable stock
1 Tbsp chopped fresh marjoram OR1 tsp dried marjoram
2 tablespoons artichoke puree (see Note)

GARNISH
Freshly grated Parmesan cheese
 
Remove the root end and green top part of the leek. Wash the white part of the leek well to remove any dirt, then chop it into fine pieces. Wash and trim the squash and chop it into medium-sized pieces.

Heat the olive oil in a skillet over medium heat. Add the chopped leek and saute it until it is translucent. Add the squash and saute, stirring, until the squash softens, about 10 minutes. Season with salt and pepper.

Add the stock and marjoram, heat to boiling, cover, reduce heat, and boil gently for 30 minutes. Add the artichoke puree and mix well.

Pour the soup into a food processor and process into a coarse puree. Serve the soup in warm bowls with freshly grated Parmesan cheese to garnish.

Note:
Artichoke puree is available in specialty grocery stores. You can also make your own simply by draining a jar of water-packed baby artichokes and grinding them in a blender or food processor. Store any leftover puree in the refrigerator and use it as a base for a pasta sauce or a dip for raw vegetables.

Serves: 6
Nutrition per Serving: 24 Calories, 0.2g Fat, 0g Saturated Fat, 5.8% Calories from Fat, 0mg Cholesterol, 1.2g Protein, 5.3g Carbs, 1.3g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Asparagus with Pistachio and Lemon - 8g Carbs, 3g Fiber

 

Asparagus with Pistachio and Lemon - 8g Carbs, 3g Fiber

From: www.nutritionaction.com
To trim thicker asparagus spears, just bend the stem ends until they snap off.
Prep: 10 min

1 Tbsp extra-virgin olive oil
1 clove garlic, minced
1/4 cup chopped pistachios
1 lb asparagus, trimmed
1 Tbsp fresh lemon juice
freshly ground black pepper
1/8 tsp kosher salt

In a small saute pan, heat the oil over medium heat until just hot. Saute the garlic until it starts to color, about 1 minute.

Stir in the pistachios and remove from the heat.

Steam the asparagus until bright green and tender but still crisp, 2-3 minutes. Transfer to a serving dish.

Stir the lemon juice into the pan with the pistachios. Pour over the asparagus and season with black pepper to taste and up to ¹1/8 tsp of salt.

Serves: 4
Nutrition per Serving: 110 Calories, 7g Total Fat, 1g Saturated Fat, 60mg Sodium, 4g Protein, 8g Carbs, 3g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] ** Zucchini and Cucumber Linguine with Clams - 10g Carbs, 3g Fiber

 

Zucchini and Cucumber Linguine with Clams - 10g Carbs, 3g Fiber

From: Diabetes Cookbook for Dummies

David Burke, executive chef at David Burke and Donatella in New York City, offers this shellfish lover's delight. After steeping in the delicious wine and clam sauce, the zucchini and cucumbers actually begin to taste much like linguine, without the calories and carbohydrate. You're sure to impress your guests when you serve this light appetizer at your next dinner party. Because this dish is low in calories, they'll even have plenty of room left for the main course. Clams are chock-full of vitamin B12 and iron. If you're cutting back on fat by avoiding red meat, you can feel confident that you won't be missing out on these essential nutrients, which are abundant in carnivorous diets. By the way, when purchasing clams and other shellfish, be sure the shells are closed. The open ones can be contaminated and cause severe food borne illness.

Prep Time: 20 min

Cook Time: 20 min
Servings: 4

2 Tbsp olive oil
2 Tbsp garlic, chopped
2 Tbsp shallots, chopped
1/4 cup red peppers, minced
10 to 24 Manila OR littleneck clams
1 1/2 cups white wine
2 lemons, juice and zest
1 Tbsp butter
Salt, to taste

Pepper, to taste
1 tsp red pepper flakes
1 large seedless cucumber, cut into long, julienne strips to resemble noodles (use a mandoline, spiralizer or a sharp knife)
1 large zucchini, julienned
1/4 cup parsley, chopped

Heat the olive oil in a sauté pan. Add the garlic, shallots, and red peppers and sauté until golden, approximately 10 minutes.

Add the clams, white wine, and lemon juice. Cover and bring to a boil. Continue to cook until the clams open, approximately 5 minutes.

When the clams open, add the butter, salt and pepper to taste, and the red pepper flakes. Remove the clams. Toss in the cucumber and zucchini noodles and heat until they are warm and wilted, approximately 7 minutes.

Divide among 4 bowls and top each with the clams and the remaining juice. Garnish with the chopped parsley and lemon zest.

Servings: 4
Nutrition per Serving: 171 Calories, 95 Calories from Fat, 11g Fat, 3g Saturated Fat, 28mg Cholesterol, 188mg Sodium, 10g Carbs, 3g Dietary Fiber, 11g Protein

 

Diabetic Exchanges: 2 Vegetables, 1 Very Lean Meat, 2 Fats

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[Healthy_Recipes_For_Diabetic_Friends] Tahini Dressed Roasted Eggplant - 13g Carbs, 3g Fiber, 4g Sugar OR 15g Carbs, 4g Fiber, 5g Sugar

 

Tahini Dressed Roasted Eggplant - 13g Carbs, 3g Fiber, 4g Sugar OR 15g Carbs, 4g Fiber, 5g Sugar

From: The With or Without Meat Cookbook - www.diabetes.org

This dazzling dish is perfect as both a side dish or a stand-alone appetizer. Prepare it as a vegetarian option or include beef or lamb—instructions to do both are below!

Chef's Note from author Jackie Newgent: If you have leftovers, add the eggplant and tahini dressing to a food processor and puree with an extra splash of lemon juice to make roasted eggplant dip.
Servings:  4
Serving Size: 3 eggplant rounds each

1 large (1 1/4 lb) eggplant, cut crosswise into 12 slices
Olive oil cooking spray
1/4 tsp PLUS 1/8 tsp sea salt, or to taste
3 Tbsp tahini
3 Tbsp unsweetened green tea OR vegetable broth
Juice of 1 small lemon (2 Tbsp)
1/2 Tbsp extra-virgin olive oil
1 large garlic clove, minced
Pinch ground cumin, or to taste
16 large fresh flat-leaf parsley leaves
+ 4 fresh flat-leaf parsley sprigs

  >> Preparation Without Meat
Preheat the oven to 450 degrees F. Spritz both sides of the eggplant slices with olive oil cooking spray. Sprinkle with 1/4 teaspoon salt. Arrange onto a large, unbleached parchment paper–lined baking sheet. Roast in the oven until fully cooked and lightly browned, about 30 minutes, flipping over eggplant rounds about halfway through the roasting process.

Meanwhile, whisk together until smooth the tahini, tea, lemon juice, oil, garlic, cumin, and the remaining 1/8 teaspoon salt in a medium bowl or liquid measuring cup. Adjust seasoning.

Onto 4 plates or a platter, arrange stacks of 3 eggplant rounds, placing the largest round on the bottom of each stack. Alternatively, fan out the eggplant rounds on a plate rather than stacking them. Position the parsley leaves between the layers, allowing the leaves to peek out. Drizzle with tahini dressing, garnish with the parsley sprigs, and serve warm or at room temperature.


  >> Preparation With Meat
One serving: Combine 2 ounces extra-lean, ground, grass-fed beef or lamb with 1 tablespoon each plain fat-free Greek  yogurt and grated yellow onion, 1/2  teaspoon finely chopped fresh mint, and a pinch each of sea salt and freshly ground black pepper.  Form into a thin (4-inch diameter) patty. Prepare in a small, nonstick skillet over medium-high  heat until done, about 2 1/2 minutes per side, gently flipping over once during the cooking  process. Serve one of the eggplant stacks on top of the beef patty or fan the 3 eggplant rounds around the patty. Alternatively, serve the beef  patty in place of the center eggplant round—sort of like a hamburger, where the eggplant rounds act somewhat like the bun.

Full recipe: Combine 8 ounces extra-lean, ground, grass-fed beef or lamb with 1/4 cup each plain fat-free Greek yogurt  and grated yellow onion, 2 teaspoons  finely chopped fresh mint, and 1/4 teaspoon each sea salt and freshly ground black pepper. Form  into 4 thin (4-inch diameter) patties. Prepare in a large, nonstick skillet (in batches) over  medium-high heat until done, about 2 1/2 minutes per side, gently flipping over once during the  cooking process. Serve each of the eggplant stacks on top of a beef patty or fan eggplant rounds around the patties. Alternatively, serve a beef patty in place of each center eggplant round—sort of like hamburgers, where the eggplant rounds act somewhat like the buns.

Yield:  4
Serving Size: 3 eggplant rounds each
Nutrition per Serving (Without Meat): 120 Calories, 70 Calories from Fat, 8g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 220mg Sodium, 210mg Potassium, 13g Total Carbs, 3g Dietary Fiber, 4g Sugars, 3g Protein, 110mg Phosphorus

Exchanges: 2 vegetable, 1 1/2 fat


Yield:  4
Serving Size: 3 eggplant rounds each
Nutrition per Serving (With Meat): 100 Calories from Fat, 11g Total Fat, 2.5g Saturated Fat, 0g Trans Fat, 630mg Cholesterol, 400mg Sodium, 6,390mg Potassium, 15g Total Carbs, 4g Dietary Fiber, 5g Sugars, 15g Protein, 220mg Phosphorus

Exchanges: 2 vegetable, 2 lean meat, 2 fat

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[Healthy_Recipes_For_Diabetic_Friends] Asparagus Soup with Lemon and Parmesan - 17.4g Carbs, 6.6g Fiber, 7.3g Sugar

 

Asparagus Soup with Lemon and Parmesan - 17.4g Carbs, 6.6g Fiber, 7.3g Sugar

From: www.onceuponachef.com
Servings: 4

2 bunches asparagus (about 2 1/4 lb)
3 Tbsp unsalted butter
2 medium yellow onions, chopped
3 cloves garlic, peeled and smashed
6 cups low sodium chicken broth
Salt
Freshly ground black pepper
2 Tbsp freshly squeezed lemon juice, from one lemon
1/4 cup grated Parmigiano Reggiano
Handful fresh herbs, such as thyme, dill or basil (optional, for garnish)

Melt the butter in a large pot over medium heat. Add the onions and garlic and cook until soft and translucent, about 10 minutes.

In the meantime, cut the tips off of the asparagus spears and set aside. Cut the remaining spears into 1/2-inch pieces.

Add the chopped asparagus (except for the tips) to the pot, along with the chicken broth, 1 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, then cover and turn heat down to low. Simmer for about 30 minutes until vegetables are very tender.

Meanwhile, bring a small pot of salted water to a boil. Cook the reserved asparagus tips for a few minutes until tender-crisp. Drain and refresh under cold water or in an ice bath. Set aside.

Puree the soup with an immersion blender until completely smooth. (Alternatively, use a standard blender to puree the soup in batches, then return the soup to the pot.) If necessary, pass the soup through a fine sieve to remove the fibers (the best way is to place the sieve over a large bowl, then use a ladle to push the soup through in circular motions). Return the soup to the pot and bring back to a simmer. Stir in the lemon juice and grated Parmigiano Reggiano. Taste and adjust seasoning with salt, pepper and more lemon juice if desired (you may need up to a teaspoon more salt).

Ladle the soup into bowls, then top each bowl with asparagus tips, fresh chopped herbs, more grated Parmigiano Reggiano and freshly ground black pepper if desired.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 696 g
Nutrition per Serving: 199 Calories, 95 Calories from Fat, 10.5g Total Fat, 6.6g Saturated Fat, 27mg Cholesterol, 242mg Sodium, 617mg Potassium, 17.4g Total Carbs, 6.6g Dietary Fiber, 7.3g Sugars, 11.3g Protein
Vitamin A 44% - Vitamin C 44% - Calcium 13% - Iron 34%
Nutrition Grade: A

Good points:
    High in dietary fiber
    High in iron
    High in thiamin
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    High in saturated fat

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