Thursday, July 31, 2014

[Healthy_Recipes_For_Diabetic_Friends] Dilled Cucumbers with Yogurt Dressing - 15g Carbs, 1g Fiber

 

Dilled Cucumbers with Yogurt Dressing - 15g Carbs, 1g Fiber

From: www.wellfedheart.com

What do you do with all those cucumbers in your garden? Here's a refreshing salad that goes well with cold and hot dishes alike. One 8-inch cucumber has 12% of the daily minimum recommended amount of fiber.
Serves: 4

2 cucumbers, unpeeled, sliced thin
1/2 tsp black pepper
2 Tbsp white wine vinegar
1/2 tsp salt, optional

  >> Yogurt dressing
1 cup nonfat plain yogurt
2 Tbsp fresh dill, chopped
4 green onions, light green parts only, finely chopped

Place cucumber slices in a bowl and add pepper and vinegar. Gently stir to coat cucumbers and marinate for 15 minutes while you prepare the dressing.

For dressing, stir together the yogurt, dill, and green onions.

Drain cucumbers, then add to dressing and stir to blend. Garnish with dill.

Serves: 4
Nutrition per Serving: 86 Calories, 0g Fat, 4g Cholesterol, 5g Protein, 15g Carbs, 1g Fiber, 340mg Sodium (50mg Sodium without salt)


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Wednesday, July 30, 2014

[Healthy_Recipes_For_Diabetic_Friends] Salsa Braised Kale - 22g Carbs, 6g Fiber, 0g Added Sugar

 

Salsa Braised Kale - 22g Carbs, 6g Fiber, 0g Added Sugar

From: EatingWell - September/October 2011    
Braising kale in salsa and topping it with cheese makes a delightful side dish for your favorite Mexican meal. Different brands of salsa have varying amounts of sodium. Sometimes prepared fresh salsa is the lowest.

Nutrition Profile -- Low calorie | High fiber | Low cholesterol | Low saturated fat | High calcium | High potassium | Healthy weight | Heart healthy | Diabetes appropriate | Gluten free

Active Time: 10 min
Total Time: 25 min
Servings: 4
Serving Size: about 1/2 cup each

1 Tbsp extra-virgin olive oil
1 large bunch kale, tough stems removed, coarsely chopped (about 16 cups; see Notes)
1 cup store-bought salsa, preferably fresh
1/2 cup water
1/4 cup crumbled or shredded Cotija cheese (see Notes) or Mexican-style cheese

Heat oil in a Dutch oven over medium-high heat. Add kale and toss until bright green, about 1 minute. Stir in salsa and water. Reduce heat to maintain a simmer; cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Serve sprinkled with cheese.

Tips & Notes
Notes: Choose organic kale when possible. Non-organic can have high pesticide residue.
Cotija cheese, also called queso anejo or queso anejado, is a salty aged Mexican cheese with a crumbly texture. Find it near other specialty cheeses or at Mexican grocery stores.

Servings: 4
Serving Size: about 1/2 cup each
Nutrition per Serving: 161 Calories, 7g Fat, 2g Sat, 3g Mono, 9mg Cholesterol, 22g Carbs, 6g Fiber, 0g Added Sugars, 7g Protein, 459mg Sodium, 649mg Potassium

Nutrition Bonus: Vitamin A (771% daily value), Vitamin C (197% dv), Calcium (26% dv), Potassium (19% dv)
Carbohydrate Servings: 1

Exchanges: 2 1/2 vegetable, 1 fat


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Monday, July 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Diabetic Mexican Bean Dip - Cal 56, Fat 2g, Carbs 9g

 

Diabetic Mexican Bean Dip - Cal 56, Fat 2g, Carbs 9g

Cross between guacamole and pureed beans, with a spicy flavor provided
by chilies, garlic and onion.

Yield: 14 servings

Ingredients

1 can (15 ounces) red kidney beans, rinsed and drained
1 medium avocado, chopped
2 tablespoons lemon juice
2 tablespoons tomato paste
1 red chili, finely chopped (optional)
2 cloves garlic, minced
1 tablespoon Equal Spoonful or Granulated *
1 green onion, sliced
1/4 cup chopped parsley, divided

* May substitute 1-1/2 packets Equal sweetener

Directions

Place kidney beans, avocado, lemon juice, tomato paste, chili, garlic
and Equal in food processor; cover.
Process until well blended. Stir in green onion and 3 tablespoons parsley.
Sprinkle with remaining parsley.

Nutritional Information Per Serving

Calories: 56 ; Protein: 3 g ; Fat: 2 g ; Sodium: 3 mg; Cholesterol: 0 mg
; Carbohydrates: 9 g

Exchanges: 1/2 vegetable, 1/2 starch

Source : Equal via diabeticgourmet.com/recipes/html/1167.shtml

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[Healthy_Recipes_For_Diabetic_Friends] Lemon and Garlic Roasted Cauliflower - 9.6g Carbs, 3.6g Fiber, 3.4g Sugar

 

Lemon and Garlic Roasted Cauliflower - 9.6g Carbs, 3.6g Fiber, 3.4g Sugar

 

From: Books, Echo Bay (2014-07-21). Healthy Lunch Recipes: Easy, Delicious and Healthy Lunch Recipes (The Easy Recipe) (Kindle Locations 385-386). Echo Bay Books. Kindle Edition.

Time: 50 minutes

Serves: 2 to 4

 

1 head cauliflower, cut into florets

1 Tbsp lemon zest

½ lemon, juiced

4 garlic cloves, chopped

4 Tbsp olive oil

Salt, to taste

Pepper, to taste

 

Combine the lemon zest with the lemon juice, garlic and olive oil in a bowl.

 

Add salt and pepper to taste then toss in the cauliflower.

 

Spread the cauliflower florets on a baking tray lined with parchment paper and bake in the preheated oven at 350F for 20 minutes.

 

Remove from the oven and flip them over then bake another 20 minutes.

 

Serve the cauliflower warm.

 

Nutrition From: www.caloriecount.about.com

Servings: 2

Serving Size: 175 g

Nutrition per Serving: 284 Calories, 254 Calories from Fat, 28.2g Total Fat, 4g Saturated Fat, 0mg Cholesterol, 118mg Sodium, 435mg Potassium, 9.6g Total Carbs, 3.6g Dietary Fiber, 3.4g Sugars, 3.1g Protein - Vitamin C 111% - Calcium 4% - Iron 4%

Nutrition Grade B-

 

Good points:

    No cholesterol

    Low in sodium

    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Diabetic Simple Chicken Mole - Cal 180, Carbs 7g, Fat 8g

 

Diabetic Simple Chicken Mole - Cal 180, Carbs 7g, Fat 8g

In a Mexican mole sauce, the chocolate isn't even sweetened.
Sliced red peppers, sauteed onions and grated carrots are delicious
accompaniments for this chicken with chocolatey sauce.

Makes 4 servings

Source : diabeticgourmet.com/recipes/html/686.shtml

Ingredients

1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more
if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish

Directions

Preheat oven to 200 degrees.

In large skillet, heat tablespoon of olive oil over medium heat.
Add chicken to pan and saute, turning once, until cooked through, about
4-6 minutes per side.
Transfer to a plate, cover with foil and place in oven to keep warm.

Add remaining oil to pan.
Add onion to skillet and saute for 3 minutes or until translucent.
Add garlic and cook for another 30 seconds.
Add cumin, coriander, cocoa powder and chili powder, stirring to coat
onions well.
Add tomatoes, almonds, raisins, broth and salt.
Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if
needed, for desired consistency.
Place chicken on serving dish and pour sauce over top.
Garnish with cilantro and serve.

Nutritional Information Per Serving

Calories: 180 ; Protein: 21 g ; Fat: 8 g ; Sodium: 280 mg;
Saturated Fat: 1 g ; Dietary Fiber: 1 g ; Carbohydrates: 7 g

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Saturday, July 26, 2014

[Healthy_Recipes_For_Diabetic_Friends] GARLIC BROTH - 40g Carbs, 5g Fiber

 

 GARLIC BROTH - 40g Carbs, 5g Fiber


Recipe By     :
Serving Size  : 4    
Preparation Time :0:00
Categories    : Broth

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  vegetable stock
  1 1/2    tablespoons  olive oil
  1               head  garlic -- peeled and coarsely chopped
     1/2                Turkish bay leaf
     1/4      teaspoon  dried thyme
                 pinch  dried sage
                        salt -- to taste

1.  To the vegetable stock, add the olive oil, bay leaf, garlic, thyme and sage.

2.  Bring to a boil, reduce heat, cover and simmer for 30 minutes.  Add salt to taste.

3.  Strain.  Good as is, or use as a base for soups.

Source:  "Richard Lee Holbert   Low Fat Good Cooking  2007"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 290 Calories; 11g Fat (33.3% calories from fat); 9g Protein; 40g Carbohydrate; 5g Dietary Fiber; 4mg Cholesterol; 2439mg Sodium. 

Exchanges: 2 1/2 Grain(Starch); 0 Vegetable; 2 1/2 Fat.

NOTES : WW FLEX POINTS PER SERVING: 3

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Summer Squash with Pecan Pesto - 9.3g Carbs, 3.8g Fiber, 4g Sugar

 

Roasted Summer Squash with Pecan Pesto - 9.3g Carbs, 3.8g Fiber, 4g Sugar

From: Healthy Lunch Recipes: Easy, Delicious and Healthy Lunch Recipes (The Easy Recipe) (Kindle Locations 158-160). Echo Bay Books.
Time: 1 hour
Serves: 4

4 summer squashes or zucchini, halved lengthwise
4 Tbsp olive oil
Salt, pepper to taste
1/2 cup fresh basil
1/4 cup pecans
1 Tbsp lemon juice
2 garlic cloves
1/4 cup olive oil

Season the squashes with salt and pepper and place them on a baking tray.

Drizzle them with olive oil and roast them in the preheated oven at 350F for 30 to 40 minutes or until tender and golden.

Remove from the oven and let them cool down slightly.

To make the pesto, combine the basil with the pecans, lemon juice and garlic in a blender. Pulse until well blended, adding the olive oil gradually.

Serve the roasted squash with pesto.

Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 247 g
Nutrition per Serving: 362 Calories, 334 Calories from Fat, 37.1g Total Fat, 4.9g Saturated Fat, 0mg Cholesterol, 60mg Sodium, 592mg Potassium, 9.3g Total Carbs, 3.8g Dietary Fiber, 4g Sugars, 4.1g Protein
Vitamin A 11% - Vitamin C 60% - Calcium 5% - Iron 7%
Nutrition Grade: B

Good points:
    No cholesterol
    Very low in sodium
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Massaged Kale Salad - 4.1g Carbs, 1.3g Fiber, 0.9g Sugars

 

Massaged Kale Salad - 4.1g Carbs, 1.3g Fiber, 0.9g Sugars

From: SparkPeople user CHEF_MEG
Even kale needs some love. Massaging an acid-based dressing into the fibrous green leaves tenderizes them, making the healthy vegetable more palatable in its raw form.
Prep: 10 min
Servings: 8

2 bags Fresh Express Baby Kale Mix
4 Tbsp Chef Meg's Garlic Dijon Vinaigrette (Recipe Below)
Juice and zest of one lemon
1/2 tsp black pepper
1 hard-boiled egg, finely chopped (optional)

Place the kale in a large mixing bowl. Pour dressing and lemon juice over the greens, then massage the dressing into the kale for 5 minutes. This will help soften the kale. Cover and refrigerate for 4 hours or overnight.

Just before serving, add the egg, black pepper, and lemon zest.

Tips: This dish ages beautifully. Make it a day ahead.

Servings: 8
Makes: 8 cups
Serving Size: 1 cup
Nutrition per Serving: 50 Calories, 3.2g Total Fat, 0.5g Saturated Fat, 0.4g Polyunsaturated Fat, 2g Monounsaturated Fat, 23.2mg Cholesterol, 52.6mg Sodium, 143mg Potassium, 4.1g Total Carbs, 1.3g Dietary Fiber, 0.9g Sugars, 1.9g Protein

===================
Garlic Dijon Vinaigrette Salad Dressing - 1.3g Carbs, 0.1g Fiber, 0.1g Sugar

From: CHEF_MEG
Vinaigrettes are perfect as salad dressing, a dipping sauce for steamed vegetables, and a marinade for lean cuts of meats.
Prep: 5 min
Servings: 12

2 Tbsp Dijon mustard
2 cloves garlic, minced
1 lemon, zested and juiced, about 1/4 cup
1/4 cup red wine vinegar
1/2 tsp black pepper, coarsely ground
1/4 cup extra virgin olive oil

Place all ingredients except the oil in a small food processor or bowl. With the processor running or while whisking, slowly stream in the oil.
Refrigerate up to a week.

Tips: To mellow the garlic flavor, roast it before adding to the dressing.
How can you tell if the dressing is good? I always say that if you get a one-eye wink out of me due to the tang, it's perfect.

Servings: 12
Makes: 3/4 cup
Serving Size: 1 tablespoon
Nutrition per Serving: 47.2 Calories, 4.5g Total Fat, 0.6g Saturated Fat, 0.4g Polyunsaturated Fat, 3.3g Monounsaturated Fat, 0mg Cholesterol, 61.8 mg Sodium, 9.4 mg Potassium, 1.3g Total Carbs, 0.1g Dietary Fiber, 0.1g Sugars,  0.1g Protein


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Friday, July 25, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower "Mashed Potatoes" - 6.2g Carbs, 2.7g Fiber, 0g Sugar

 

Cauliflower "Mashed Potatoes" - 6.2g Carbs, 2.7g Fiber, 0g Sugar

From: SparkPeople user TERRYN3
This is one recipe for cauliflower everyone will love!
Prep: 10 min
Cook: 20 min
Servings: 8

1 head of cauliflower, trimmed and florets steamed
1/4 cup sour cream
2 oz cream cheese, softened
1/4 tsp onion powder
1/4 tsp garlic powder
Salt and pepper, to taste

After you have steamed or boiled the trimmed cauliflower florets, drain and return to pan. Mash well and stir in the sour cream, cream cheese, onion powder, garlic powder, and salt and pepper to taste. Put into a round baking dish, cover and bake at 400 degrees for 20 minutes. Makes 8 servings 1/2 cup each.

Servings: 8
Nutrition per Serving: 68.8 Calories, 4.3g Total Fat, 2.6g Saturated Fat, 0.3g Polyunsaturated Fat, 1.2g Monounsaturated Fat, 11.3mg Cholesterol, 58mg Sodium, 348.2mg Potassium, 6.2g Total Carbs, 2.7g Dietary Fiber, 0g Sugars, 2.9g Protein


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Wednesday, July 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] FLAMING SLOW COOKER PORK

 

 
                     
* Exported from MasterCook *

                         FLAMING SLOW COOKER PORK

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : pork tenderloin

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4             pounds  pork tenderloin -- cubed
  1       (16. oz.) jar  hot picante sauce
  1        (7 oz.) can  chopped green chiles
  1        (7 oz.) can  chipotle peppers in adobo sauce
  2                     limes -- juiced

1.  Put pork tenderloin into slow cooker.  Pour picante sauce over the pork; add green chiles, chipotle peppers in adobo sauce, and lime juice.

2.  Cover and cook on HIGH until the pork is tender enough to be shredded easily with 2 forks, about 5 hours.  Remove pork to a cutting board, shred and return to sauce.  Continue cooking on LOW another 3 to 4 hours.

Description:
  "This simple slow cooker pork tenderloin is prepare with canned peppers and prepared picante sauce to make a great burrito filling for people who like their meat spicy"
Source:
  "allrecipes.com"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 190 Calories; 5g Fat (25.4% calories from fat); 32g Protein; 2g Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 77mg Sodium.  Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit.


Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Style Grilled Salmon - 2g Carbs, Trace Fiber

 

Mediterranean Style Grilled Salmon - 2g Carbs, Trace Fiber

From: Mayo Clinic Staff

Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other whitefish, and the calorie values are similar.
Serves: 4

4 Tbsp chopped fresh basil
1 Tbsp chopped fresh parsley
1 Tbsp minced garlic
2 Tbsp lemon juice
4 salmon fillets, each 5 oz
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice.  Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer). Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

Servings: 4
Serving size: 1 fillet
Nutrition per Serving: 183 Calories, 9g Total Fat, 1.5g Saturated Fat, 3g Monounsaturated Fat, 78mg Cholesterol, 2g Total Carbs, Trace Dietary Fiber, 105mg Sodium, 28g Protein

DASH Eating Plan Servings: 4 Meats, poultry and fish

Mayo Clinic Healthy Weight Pyramid Servings: 2 Protein and dairy

Diabetes Meal Plan Exchanges: 4 Meat and meat substitutes


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Tuesday, July 22, 2014

[Healthy_Recipes_For_Diabetic_Friends] Gazpacho - 12g Carbs, 2g Fiber

 

Gazpacho - 12g Carbs, 2g Fiber

From: WebMD
Mix up this lower-sodium version of the summer soup in 20 minutes. Instead of chopping the veggies, you can use a blender to save prep time.
Prep: 20 min
Total Time: 20 min

3 medium tomatoes, peeled, chopped
1/2 cup cucumber, seeded, chopped
2 cups low-sodium vegetable juice cocktail
1/2 cup green pepper, chopped
2 green onions, sliced
1 Tbsp lemon juice
1/2 tsp basil, dried
1/4 tsp hot pepper sauce
1 clove garlic, minced

In large mixing bowl, combine all ingredients.

Cover and chill in the refrigerator for several hours.

Servings: 4
Nutrition per Serving: 52 Calories, <1g Fat, <1g Saturated Fat, 0mg Cholesterol, 41mg Sodium, 2g Protein, 12g Carbs, 2g Total Fiber, 514g  Potassium


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