Sunday, June 29, 2014

Re: [Healthy_Recipes_For_Diabetic_Friends] Air fryers

 

I like the type for roasting -- especially chicken.

While not being hard to clean, it is rather big to handle.

 
Drew
T2 since '91
==================================
From: "emloramx@

Hello, I would like to know your opinión on the new "Air fryers" that are being advertised on tv lately.  Are they really that good?  Pros?  Cons?  I would appreciate your advice.  Thanks!

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Re: [Healthy_Recipes_For_Diabetic_Friends] Air fryers

 

I have a cheaper one and I really like mine. Mine is called Kitchen hero.  I got mine for a real good price. Mine does not stir the contents but it cooks things up fairy fast and the grease is all on the bottom when done sothe food has less fat when done.

Darlene
 

On 28/06/2014 9:30 AM, emloramx@yahoo.com.mx [Healthy_Recipes_For_Diabetic_Friends] wrote:
 

Hello, I would like to know your opinión on the new "Air fryers" that are being advertised on tv lately.  Are they really that good?  Pros?  Cons?  I would appreciate your advice.  Thanks!



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Saturday, June 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Southwest Seafood Chowder

 

Southwest Seafood Chowder

1/4 cup canola oil
1 yellow onion, coarsely chopped
5 garlic cloves, smashed
2 large ancho chiles, seeded and torn into large pieces
1 tsp fennel seeds
1 cup dry white wine
1 - 28 oz can crushed tomatoes
1 cup 2% milk
2 dozen cherrystone clams, scrubbed
Salt and freshly ground pepper
1 lb Yukon Gold potatoes, peeled and cut into 1/2 inch pieces
1 small red onion, finely chopped
1 rib celery, finely chopped
1 bulb fennel, finely chopped
1 - 10 oz package frozen corn kernels, thawed
1 1/2 tsp smoked sweet paprika
1 lb halibut fillet, skinless, cut into 1 1/2 inch cubes
1 lb medium shrimp, shelled and deveined

In a large pot, heat 2 tablespoons of the oil. Add the yellow onion,
garlic, ancho chiles and fennel seeds and cook over moderate heat,
stirring frequently, until the onion is lightly browned, about 8
minutes. Add the wine and cook until reduced by half, about 5 minutes.
Add the crushed tomatoes and 4 cups of water and bring to a boil. Cook
over moderate heat until the vegetables and anchos are very tender and
the broth is slightly reduced, about 15 minutes. Stir in the milk.

Working in batches, puree the soup in a blender. Strain the soup into a
heatproof bowl and rinse out the pot.

Add 1 cup of water to the pot along with the clams. Cover and cook over
high heat until the clams open, about 8 minutes. Transfer the clams to a
bowl and remove them from their shells then rinse to remove any grit.
Chop the clams. Pour the clam cooking broth into a bowl and let the grit
settle, then add the broth to the soup, stopping before you reach the
grit at the bottom. Season the soup lightly with salt and pepper.

Rinse out the pot and wipe dry. Add the remaining 2 tablespoons of oil
to the pot and heat until shimmering. Add the potatoes and cook over
moderately high heat, stirring occasionally, until lightly browned in
spots, about 5 minutes. Stir in the red onion, celery, chopped fennel
and corn. Add the paprika and cook over moderate heat, stirring until
the celery is crisp tender, about 7 minutes. Add the soup and bring to a
boil.

Add the halibut, shrimp and chopped clams to the soup and simmer until
the halibut is white and the shrimp are pink, about 5 minutes. Season
with salt and pepper. Serve the soup in shallow bowls with oyster
crackers or crusty bread.

Makes: 8 servings

Nutritional Information Per Serving (excluding unknown items): 375
Calories, 11g Fat, 34 gr Protein, 32 gr Carbohydrate, 5 gr, Dietary
Fiber, 119 mg Cholesterol, 298 mg Sodium.

Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Non-Fat Milk;
1 1/2 Fat.

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[Healthy_Recipes_For_Diabetic_Friends] Air fryers

 

Hello, I would like to know your opinión on the new "Air fryers" that are being advertised on tv lately.  Are they really that good?  Pros?  Cons?  I would appreciate your advice.  Thanks!


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Friday, June 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] BRAISED WINTER VEGETABLES

 

 
                     
* Exported from MasterCook *

                        BRAISED WINTER VEGETABLES

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : carrots                         parsnips
                potatoes                        rutabaga
                sweet potato

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  onion -- coarsely chopped
  2             cloves  garlic -- coarsely chopped
  4 1/2      teaspoons  canola oil
  1             medium  sweet potato -- peeled and cut into 1 1/2 inch cubes
  1             medium  potato -- peeled and cut into 1 1/2 inch cubes
  1              small  rutabaga -- peeled and cut into 1 1/2 inch cubes
  2             medium  carrots -- cut into 1-inch pieces
  1             medium  parsnip -- peeled and cut into 1 1/2 inch pieces
  2          teaspoons  fresh thyme -- or 3/4 teaspoon dried thyme
  1           teaspoon  salt
     1/2      teaspoon  pepper
  1                     bay leaf
     1/2           cup  fat-free chicken broth -- or vegetable broth

1.  In a  large heavy saucepan or Dutch oven coated with nonstick cooking spray, saute onion and garlic in oil until tender.  Stir in the vegetables and seasonings.  Add broth.  Bring to a boil.  Reduce heat; cover and simmer for 20 to 25 minutes or until vegetables are tender.

2.  Uncover and increase heat to medium-high; cook until most of the liquid has evaporated.  Discard bay leaf before serving.

Source:
  "Taste of Home's   Light and Tasty  March 2006"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 95 Calories; 3g Fat (25.0% calories from fat); 2g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 314mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat.

NOTES : FLEX POINTS PER SERVING: 2
SERVING SIZE: 1 cup

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

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[Healthy_Recipes_For_Diabetic_Friends] BAKED WINTER VEGETABLES SUPREME

 

 
                     
* Exported from MasterCook *

                     BAKED WINTER VEGETABLES SUPREME

Recipe By     :Pearl Wright,  Waterdown, Ontario
Serving Size  : 14    Preparation Time :0:00
Categories    : carrots                         kohlrabi
                parsnips                        turnips

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  turnips
  1              pound  carrots
  1              pound  parsnips
  2             medium  kohlrabi
  3        tablespoons  fresh parsley -- minced
     1/8      teaspoon  pepper
  2          teaspoons  dried tarragon
     3/4           cup  fat-free chicken broth
  2             medium  onions -- sliced 1/4 inch thick
  2             cloves  garlic -- minced

1.  Peel and slice turnips, carrots, parsnips and kohlrabi into 1/4-inch julienne strips.  Place in a 13x9x2 inch baking pan coated with nonstick cooking spray.  Sprinkle with parsley, pepper and tarragon.  Pour broth over all.  Top with onions and garlic.

2.  Cover and bake at 350° for 1 hour or until vegetables are crisp-tender.  Uncover; bake 10-15 minutes longer or until vegetables reach desired tenderness.

Source:
  "Taste of Home's   Low-Fat Country Cooking  2004"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 56 Calories; trace Fat (3.4% calories from fat); 2g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 76mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat.

NOTES : FLEX POINTS PER SERVING: 0

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

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Tuesday, June 24, 2014

[Healthy_Recipes_For_Diabetic_Friends] Paprika-Herb Rubbed Chicken - 1g Carbs, 1g Fiber, 0g Added Sugars

 

Paprika-Herb Rubbed Chicken - 1g Carbs, 1g Fiber, 0g Added Sugars

From: EatingWell - July/August 2011
A simple combination of herbes de Provence, paprika, salt and pepper makes a flavorful rub for chicken, or try it with steak or tofu.

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

Active Time: 5 min
Total Time: 25 min
Servings: 4

1 Tbsp herbes de Provence (see Notes)
2 tsp paprika
1/2 tsp kosher salt
1/4 tsp freshly ground pepper
1 1 1/4 lb boneless, skinless chicken breast (see Notes)

Combine herbes de Provence, paprika, salt and pepper in a small bowl.

Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.

Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.

To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.

Tips & Notes
Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

Notes: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in well-stocked supermarkets, in the bulk spice section at some natural foods stores and/or gourmet markets. It's also easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you'll only need 2 breasts for 4 servings—cut each one in half before cooking.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

Servings: 4
Nutrition per Serving: 127 Calories, 3g Fat, 1g Sat, 1g Mono, 63mg Cholesterol, 23g Protein, 1g Carbs, 1g Fiber, 0g Added Sugars, 196mg Sodium, 223mg Potassium

Carbohydrate Servings: 0

Exchanges: 3 lean meats


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[Healthy_Recipes_For_Diabetic_Friends] Re: CP Greek Chicken with Lemon Potatoes - 26g Carbs, 4g Fiber, 4g Sugar

 

Nutrition below is for same recipe without potatoes!
I was planning to try this with artichokes added.
Take care, Gloria

From: www.caloriecount.about.com
Without potatoes!
Serving Size: 461 g
Nutrition per Serving: 678 Calories, 229 Calories from Fat, 25.5g Total Fat, 7g Saturated Fat, 303mg Cholesterol, 312mg Sodium, 964mg Potassium, 7.1g Total Carbs, 2.1g Dietary Fiber, 1.9g Sugars, 99.5g Protein
Vitamin A 10% - Vitamin C 33% - Calcium 10% - Iron 30%
Nutrition Grade: B

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

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Monday, June 23, 2014

Re: [Healthy_Recipes_For_Diabetic_Friends] CP Greek Chicken with Lemon Potatoes - 26g Carbs, 4g Fiber, 4g Sugar

 

What would the carb count be without the potatoes?
Wirey hugs and love and xxx and licks from Janet, Bobby and Campbell
 
Sent: Monday, June 23, 2014 3:46 PM
Subject: [Healthy_Recipes_For_Diabetic_Friends] CP Greek Chicken with Lemon Potatoes - 26g Carbs, 4g Fiber, 4g Sugar
 


CP Greek Chicken with Lemon Potatoes - 26g Carbs, 4g Fiber, 4g Sugar

From: 2014 The American Heart Association's Simple Cooking with Heart Program
Greek
Servings: 4

1 medium onion (any color), sliced
1 lb. potatoes, chopped into 2-inch pieces
1 cup low-sodium chicken broth
2 Tbsp dried oregano OR salt-free dried Italian spice blend
1 (3 lb) whole chicken, giblet package removed and thrown away
1/2 tsp garlic powder
2 lemons (cut in half) OR 1/2 cup lemon juice
2 Tbsp roughly chopped parsley OR 1 Tbsp dried parsley

In the bottom of a large slow cooker, add onion slices, chopped potatoes, chicken broth, and 1 teaspoon oregano. Stir to combine.

Using a knife or your fingers, remove chicken skin and fat from chicken and throw away. Place chicken on top of potatoes (breast-side down, if possible) and sprinkle oregano and garlic powder on top. Pour lemon juice into slow cooker or squeeze lemons and add to crockpot.

Cook until potatoes are fork-tender and chicken is cooked, about 9 to 10 hours on low or 4 hours on high. Garnish with parsley and serve.


Cook Once, Eat Twice: Use the leftover chicken from this recipe for the Chicken and Green Bean Salad for dinner the next day.

Cooking Tips: Using a high setting on your crockpot reduces cooking time. However, if you know you'll be away from home for 10 to 12 hours, setting up the chicken in a crockpot on low in the morning is a great option.

Keep it Healthy: Skin-free chicken is always an excellent choice for a meal since it contains less fat and more protein than beef.

Grocery Tips: Russet potatoes are usually the cheapest

Servings: 4
Nutrition per Serving: 208 Calories, 2.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0.5g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 56mg Cholesterol, 81mg Sodium, 26g Carbs, 4g Dietary Fiber, 4g Total Sugars, 21g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Chicken and Green Bean Salad - 11g Carbs, 5g Fiber, 5g Sugar

 

Chicken and Green Bean Salad - 11g Carbs, 5g Fiber, 5g Sugar

From: The American Heart Association's Simple Cooking with Heart Program - American
Servings: 4
 
  >> Dressing
1 Tbsp Dijon mustard or spicy brown mustard OR use 1 tsp of ground mustard and mix with 2 tsp water
2 Tbsp extra virgin olive oil or canola oil
2 Tbsp lemon juice or vinegar
1/4 tsp dried thyme
1/4 teaspoon ground pepper

Add ingredients to a small bowl.
Use a fork or whisk to combine.

  >> Chicken and Green Bean Salad
2 cups shredded chicken (from half of a rotisserie chicken) OR2 (10 oz cans) salt-free white meat chicken, drained
2 (15.5 oz cans) no salt added or low sodium green beans, drained and rinsed
3 celery stalks, chopped
3 Tbsp chopped unsalted, unoiled almonds (or any nut on sale)

Add ingredients into a large bowl and mix together.
Add dressing to salad, tossing to combine.

Get the Kids Involved: Kids can help crush the almonds! Just put in a sealed plastic bag and let them gently smash with a rolling pin or the back of a small pan.

Keep it Healthy: Seeds like hulled unsalted pumpkin seeds or unsalted sunflower seeds can be used instead of nuts in any recipe. They are just as nutritious!

Tips: Instead of celery, a 12-ounce package of shredded cabbage or shredded carrots can be used. Or, even a chopped cucumber! Just look at what is on sale and what you like to eat.

Servings: 4
Nutrition per Serving: 251 Calories, 13.5 g Total Fat, 2g Saturated Fat, 0g Trans Fat, 2g Polyunsaturated Fat, 8g Monounsaturated Fat, 70mg Cholesterol, 360mg Sodium, 11g Carbs, 5g Dietary Fiber, 5g Total Sugars, 23g Protein


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[Healthy_Recipes_For_Diabetic_Friends] CP Greek Chicken with Lemon Potatoes - 26g Carbs, 4g Fiber, 4g Sugar

 

CP Greek Chicken with Lemon Potatoes - 26g Carbs, 4g Fiber, 4g Sugar

From: 2014 The American Heart Association's Simple Cooking with Heart Program
Greek
Servings: 4

1 medium onion (any color), sliced
1 lb. potatoes, chopped into 2-inch pieces
1 cup low-sodium chicken broth
2 Tbsp dried oregano OR salt-free dried Italian spice blend
1 (3 lb) whole chicken, giblet package removed and thrown away
1/2 tsp garlic powder
2 lemons (cut in half) OR 1/2 cup lemon juice
2 Tbsp roughly chopped parsley OR 1 Tbsp dried parsley

In the bottom of a large slow cooker, add onion slices, chopped potatoes, chicken broth, and 1 teaspoon oregano. Stir to combine.

Using a knife or your fingers, remove chicken skin and fat from chicken and throw away. Place chicken on top of potatoes (breast-side down, if possible) and sprinkle oregano and garlic powder on top. Pour lemon juice into slow cooker or squeeze lemons and add to crockpot.

Cook until potatoes are fork-tender and chicken is cooked, about 9 to 10 hours on low or 4 hours on high. Garnish with parsley and serve.


Cook Once, Eat Twice: Use the leftover chicken from this recipe for the Chicken and Green Bean Salad for dinner the next day.

Cooking Tips: Using a high setting on your crockpot reduces cooking time. However, if you know you'll be away from home for 10 to 12 hours, setting up the chicken in a crockpot on low in the morning is a great option.

Keep it Healthy: Skin-free chicken is always an excellent choice for a meal since it contains less fat and more protein than beef.

Grocery Tips: Russet potatoes are usually the cheapest

Servings: 4
Nutrition per Serving: 208 Calories, 2.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0.5g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 56mg Cholesterol, 81mg Sodium, 26g Carbs, 4g Dietary Fiber, 4g Total Sugars, 21g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower and Potatoes - 25.2g Carbs, 4.5g Fiber, 3g Sugar "Aloo Gobi"

 

Cauliflower and Potatoes - 25.2g Carbs, 4.5g Fiber, 3g Sugar

"Aloo Gobi"
From: Food Network VIA www.kitchme.com
Recipe courtesy Aarti Sequeira
SHOW: Aarti Party
EPISODE: Indian Take Out
Prep: 20 min
Cook: 25 min
Ready: 45 min
Serves: 4

2 Tbsp Ginger-Garlic Paste, recipe follows OR 2 tsp grated ginger
1 Tbsp ground coriander
1/4 tsp turmeric
1 cup water, divided
2 Tbsp peanut oil
1 large Serrano pepper, split down the middle leaving halves attached
1 tsp cumin seeds
1 small head cauliflower, cut into small florets
1 russet potato, peeled and cut into 1/2-inch cubes (similar size to cauliflower)
1 kosher salt
2 Tbsp freshly minced cilantro leaves, to garnish
1/2 cup garlic cloves, whole
1/2 cup fresh ginger, peeled and cut into 1/2-inch slices
1/4 cup canola oil

Mix the Ginger-Garlic Paste, coriander, turmeric, and 1/2 cup water in a small bowl. This is a simple wet masala (spice mix). Set aside.
In a large pot, warm the oil over medium-high heat until shimmering but not smoking. Add the serrano pepper, wait 30 seconds, and then add the cumin seeds and wait until they're done spluttering.

Add the wet masala (careful, it will also splutter). Cook until the paste thickens, deepens in color slightly, and oil oozes out of the perimeter of the masala, about 2 minutes.

Add the cauliflower and potatoes, stirring to coat the vegetables with the masala. Season with salt and add 1/2 cup water. Cover and cook over medium heat 10 to 15 minutes. Then, remove the lid, stir, and cook until the cauliflower and potatoes are cooked through, about 5 minutes. Garnish with cilantro and serve.

Ginger-Garlic Paste:
Throw the garlic, ginger, and canola oil in a mini-food processor and let it go until it forms a semi-smooth paste. There will still be tiny little pieces in there, but overall, it should resemble a paste.

Ginger-Garlic Paste:
Save what you don't use in a small glass jar. It should last in the fridge for 2 to 3 weeks. It's a delicious addition to marinades, pasta sauces, stir fry sauces, slow-cooker recipes, gravy etc. We always had a jar of this stuff in our fridge growing up.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size 223 g
Nutrition per Serving: 299 Calories, 194 Calories from Fat, 21.6g Total Fat, 2.4g Saturated Fat, 0.1g Trans Fat, 0mg Cholesterol, 266mg Sodium, 591mg Potassium, 25.2g Total Carbs, 4.5g Dietary Fiber, 3g Sugars, 4.5g Protein
Vitamin A 2% - Vitamin C 82% - Calcium 7% - Iron 21%
Nutrition Grade: B+

Good points:
    No cholesterol
    Very high in manganese
    Very high in thiamin
    Very high in vitamin B6
    Very high in vitamin C


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