Saturday, February 28, 2015

[Healthy_Recipes_For_Diabetic_Friends] Moroccan Chicken with Brown Rice and Lemon Sauteed Spinach - 36g Carbs, 5g Fiber, 4.5g Sugars

 

Moroccan Chicken with Brown Rice and Lemon Sauteed Spinach - 36g Carbs, 5g Fiber, 4.5g Sugars

From: www.heart.org
Try this Simple Cooking with Heart special dish featuring the spices of Morocco!
Serves: 4  

  > Chicken
2 tsp paprika
1 tsp cumin
1 tsp ground ginger
1 tsp turmeric
1/2 tsp cinnamon
1/2 tsp pepper
4 boneless, skinless chicken breasts, all visible fat discarded
Tbsp extra virgin olive oil or canola oil, divided use
1 small onion, chopped
2 clove fresh, minced or sliced garlic OR
1 tsp jarred, minced
14.5 oz canned, diced, low-sodium tomatoes
1/2 cup water

   > Brown Rice
1 1/2 cups instant brown rice

   > Lemon Sautéed Spinach
1 Tbsp olive or canola oil
6 cups spinach, washed, dried
1/2 lemon OR
2 tsp jarred lemon juice

   > Chicken
In a small bowl mix paprika, cumin, ginger, turmeric, cinnamon and pepper.
Place the chicken a plate or pie dish, coat with spice mixture. Allow chicken to stand in spices for 1 hour or refrigerate overnight.
In a medium skillet, heat oil over medium-high heat. Add chicken and brown for 5 minutes.
Reduce heat to medium-low, add water, top with onions, tomato and garlic.
Cover and cook for 10 minutes then flip chicken and cook for 30 minutes more until chicken is cooked through.

   > Brown Rice
Prepare brown rice according to package instructions. Makes 4 servings

   > Lemon Sautéed Spinach
In a saucepan or skillet, heat oil over medium-high heat.
Add spinach, handfuls at a time, leaving enough room to stir. If all the spinach won?t fit in the pan let some wilt down and continue to add spinach until all leaves are wilted.
Remove from heat and squeeze lemon over spinach (or sprinkle juice from jar).

Serves: 4  
Nutrition per Serving: 369 Calories, 11.5g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 2g Polyunsaturated Fat, 6.5g Monounsaturated Fat, 73mg Cholesterol, 190mg Sodium, 993mgPotassium, 36g Carbs, 5g Fiber, 4.5g Sugars, 30g Protein, 86mg Calcium 


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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Salad - 17g Carbs, 4g Fiber, 2.7g Sugar

 

Mediterranean Salad - 17g Carbs, 4g Fiber, 2.7g Sugar

From: www.heart.org
Foods like olive oil, low fat feta cheese, dark leafy greens, beans, onions and tomatoes are all basic Mediterranean ingredients and are featured in this Simple Cooking with Heart salad!
Serves: 4

1 head lettuce (green leaf, red leaf or romaine), cut into thin strips
1 chopped cucumber, peeled if desired
1/2 cup tomatoes (any type), chopped
15.5 oz canned, no-salt-added chickpeas (garbanzo beans), drained, rinsed
1/2 red onion, finely sliced
1/2 cup crumbled, fat-free or low-fat feta OR
1/2 cup shredded Parmesan
2 Tbsp extra virgin olive oil
2 Tbsp red wine or cider vinegar
1/2 tsp garlic powder
1/2 tsp black pepper

In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
Pour dressing over salad mixture and toss.

Serves: 4
Nutrition per serving: 142 Calories, 5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0.5g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 0mg Cholesterol, 229mg Sodium, 294mg Potassium, 17g Carbs, 4g Fiber, 2.7g Sugars, 8g Protein, 112mg Calcium


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Friday, February 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Turkey Stew - 26g Carbs, 1g Fiber

 

Turkey Stew - 26g Carbs, 1g Fiber

From: diabeticgourmet.com
Servings: 4

2 tsp canola oil
1 medium onion, chopped
1 large carrot, cut crosswise in 3/4-inch slices
1 rib celery, cut crosswise in 3/4-inch slices
1 small rutabaga, peeled and cut in 1-inch pieces
1 medium sweet potato or yam, peeled and cut in 3/4-inch half-moons
1 bay leaf
1 cup non-fat, reduced-sodium chicken or turkey stock, heated
1 Crispin apple, peeled, cored and cut in 1-inch pieces
1 cup fresh (and cooked) or frozen (and defrosted) cranberries
1 tsp. dried thyme
3 cups diced cooked turkey (about 3/4 lb.)
Salt and freshly ground black pepper, to taste

In a small Dutch oven or deep pan, heat the oil over medium-high heat. Saute the onion until it softens, about 4 minutes. Add the carrot, celery, rutabaga and sweet potato. Lower heat to medium-low and, stirring frequently, saute until vegetables become lightly browned.

Add the bay leaf and stock. Cover tightly and cook at a gentle simmer until vegetables are almost tender, about 20 to 25 minutes.

Add the apple, cranberries and thyme. Cover and gently simmer until the apple has softened and cranberries are tender, about 5 minutes. Add turkey and heat through completely, about 5 minutes or less. Season to taste with salt and pepper.

Serve over cooked rice, if desired.

Servings: 4
Nutrition per Serving: 257 Calories, 5g Fat, 1g Saturated Fat, 222mg Sodium, 27g Protein, 26g Carbs, 1g Dietary Fiber

Exchanges: 3 Lean Meat; 1 Bread/Starch, 2 Vegetable


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[Healthy_Recipes_For_Diabetic_Friends] Re: Smokin’ Broccoli - 8g Carbs, 4g Fiber

 

Sounds great thanks for sharing


On Fri, Feb 27, 2015 at 10:04 AM, chefgloria1030@yahoo.com [Healthy_Recipes_For_Diabetic_Friends] <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
 

Smokin' Broccoli - 8g Carbs, 4g Fiber

From: www.nutritionaction.com

Raw broccoli? You bet. (You can also make the recipe with broccoli that's lightly steamed and then cooled to room temperature.)
Prep: 15 min

2 Tbsp fresh lemon juice
2 Tbsp extra-virgin olive oil
1/ 8 tsp kosher salt
4 cups finely chopped broccoli crowns
1/4 cup smoked, salted almonds, chopped
1/4 cup freshly shredded parmesan

In a large bowl, whisk together the lemon juice, oil, and salt.
Toss in the broccoli.
Sprinkle with the almonds and cheese.

Serves: 6
Serving Size: 3/4 cup
Nutrition per Serving: 120 Calories, 9g Total Fat, 1.5g Saturated Fat, 150mg Sodium, 8g Carbs, 4g Fiber, 5g Protein





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Owner:
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Proud Member of  www.heartmadeblessings.org

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[Healthy_Recipes_For_Diabetic_Friends] Smokin’ Broccoli - 8g Carbs, 4g Fiber

 

Smokin' Broccoli - 8g Carbs, 4g Fiber

From: www.nutritionaction.com

Raw broccoli? You bet. (You can also make the recipe with broccoli that's lightly steamed and then cooled to room temperature.)
Prep: 15 min

2 Tbsp fresh lemon juice
2 Tbsp extra-virgin olive oil
1/ 8 tsp kosher salt
4 cups finely chopped broccoli crowns
1/4 cup smoked, salted almonds, chopped
1/4 cup freshly shredded parmesan

In a large bowl, whisk together the lemon juice, oil, and salt.
Toss in the broccoli.
Sprinkle with the almonds and cheese.

Serves: 6
Serving Size: 3/4 cup
Nutrition per Serving: 120 Calories, 9g Total Fat, 1.5g Saturated Fat, 150mg Sodium, 8g Carbs, 4g Fiber, 5g Protein


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Thursday, February 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Stuffed Cabbage Soup - 20.8g Carbs, 5.6g Fiber, 8.1g Sugar

 

Stuffed Cabbage Soup - 20.8g Carbs, 5.6g Fiber, 8.1g Sugar

From: www.whatjewwannaeat.com
It's your favorite stuffed cabbage in soup form! Stuffed Cabbage Soup is all the comfort with none of the cutting but lots of the eating.
Author: Amy Kritzer
Recipe type: Soup
Cuisine: Jewish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
 Serves: 8

1 Tbsp extra virgin olive oil
Salt
Fresh cracked black pepper
1 lb ground beef (I used 85/15)
3 garlic cloves, minced
1/4 cup tomato paste
1 medium cabbage head, core removed and chopped into 1-inch pieces
1/2 large white onion
1/2 cup dried quinoa
1 28-oz can diced tomatoes
4 cups beef broth (or chicken broth, plus more for reheating)
2 tsp paprika
2 tsp cumin
Pinch cayenne
1/4 cup white vinegar
Parsley for garnish

 In a large Dutch oven or heavy bottomed pot, heat 1 tablespoon olive oil over medium. Add ground beef, 1 tablespoon water, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Brown while stirring until cooked, and then drain most of the fat off (I left a little. Fat is tasty!)

Add garlic, cook for 1 minute. Then add tomato paste and brown for 5 minutes while stirring.

Add cabbage and onion, and cook while stirring until slightly softened.

Then add remaining ingredients except parsley and bring to a simmer. Lower to medium low heat, cover, and cook for 25 minutes or until quinoa is cooked.

Add salt and pepper to taste. Ladle into bowls, garnish with parsley and serve! It's even better the next day. This is a thick soup, but if your soup gets too thicker overnight, add more broth as you reheat.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 429 g
Nutrition per Serving: 240 Calories, 64 Calories from Fat, 7.1g Total Fat, 1.9g Saturated Fat, 0g Trans Fat, 51mg Cholesterol, 474mg Sodium, 945mg Potassium, 20.8g Total Carbs, 5.6g Dietary Fiber, 8.1g Sugars, 24g Protein
Vitamin A 27% - Vitamin C 97% - Calcium 7% - Iron 84%
Nutrition Grade: A

Good points:
    Very high in iron
    High in niacin
    High in phosphorus
    High in potassium
    High in selenium
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc

  >> Without added salt, using Muir Glen no salt tomatoes, no salt tomato paste, using Pacific low sodium broth.
Servings: 8
Serving Size: 429 g
Nutrition per Serving: 233 Calories, 56 Calories from Fat, 6.3g Total Fat, 1.7g Saturated Fat, 0g Trans Fat, 51mg Cholesterol, 150mg Sodium, 607mg Potassium, 21.5g Total Carbs, 5.1g Dietary Fiber, 8.7g Sugars, 23g Protein
Vitamin A 22% - Vitamin C 101% - Calcium 9% - Iron 85%
Nutrition Grade: A

Good points:
    Very high in iron
    High in selenium
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc

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Wednesday, February 25, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale and Artichoke Dip - 14.5g Carbs, 1.1g Fiber, 7.3g Sugar

 

Kale and Artichoke Dip - 14.5g Carbs, 1.1g Fiber, 7.3g Sugar

From: www.tablespoon.com - Girl Who Ate Everything Recipe by Girl Who Ate Everything
Instead of spinach we are using Kale in this twist on the classic spinach and artichoke dip.
Prep Time 10 min
Total Time 45 min
Servings: 8

1 (14 oz can) Progresso artichokes, drained and chopped coarsely
4 oz fat free cream cheese, softened
6 oz Yoplait Greek plain yogurt, Nonfat
1/2 cup shredded Parmesan cheese
1/2 cup shredded Mozzarella cheese
1 tsp garlic powder
6 oz kale, chopped (about 8-10 cups)
1 (5.5) oz pkg Food Should Taste Good Multigrain tortilla chips  (Not included for nutrition)

Preheat oven to 400 degrees.

In a large bowl combine the artichokes, cream cheese, yogurt, Parmesan cheese, 1/2 cup of the Mozzarella, garlic salt, and kale until completely mixed together.

Pour into a 1 1/2 quart dish or pie plate. Don't worry the kale with reduce down as it bakes. Cover and bake for 20 minutes. Stir and bake for an additional 10 minutes or until kale is cooked. Add the remaining 1/2 cup of Mozzarella cheese on top and bake uncovered for 5 minutes.

Serve with tortilla chips.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 182 g
Nutrition per Serving: 228 Calories, 83 Calories from Fat, 9.2g Total Fat, 5.9g Saturated Fat, 0g Trans Fat, 41mg Cholesterol, 518mg Sodium, 125mg Potassium, 14.5g Total Carbs, 1.1g Dietary Fiber, 7.3g Sugars, 21.5g Protein
Vitamin A 72% - Vitamin C 44% - Calcium 22% - Iron 3%
Nutrition Grade: C

Good points:
    High in phosphorus
    Very high in vitamin A
    High in vitamin C


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Sunday, February 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Warm Spinach-Artichoke Dip - 6.5 g Carbs, 2.2g Fiber, 1.4g Sugar

 

Warm Spinach-Artichoke Dip - 6.5 g Carbs,  2.2g Fiber, 1.4g Sugar

From: Diabetic Gourmet Cookbook
This warm dip is similar to those served in restaurant chains, but it's low in fat and has a fraction of the calories and sodium. It's virtually guilt-free and is perfect for parties and get togethers. Serve with pita wedges, baked tortilla chips, or low-fat crackers.

Servings: 12
Serving Size: 2 Tbsp

Canola cooking spray
1 tsp olive oil
2 Tbsp minced onion
1 small clove garlic, minced
1/2 cup light sour cream
1 1/2 cups low-fat cottage cheese
2 egg whites
1 Tbsp grated Parmesan cheese
2 tsp fresh lemon juice
1/2 tsp hot pepper sauce
Pinch white pepper
1/8 tsp crushed red pepper flakes
2 (10 oz pkg) frozen chopped spinach, thawed and squeezed dry
1 (10 oz pkg) frozen artichoke hearts, thawed, patted dry, and halved
2 Tbsp chopped roasted red pepper
2 Tbsp shredded reduced-fat Monterrey Jack cheese
1/3 cup thinly sliced scallions, green part only

Preheat oven to 350 degrees F. Lightly coat a 1 1/2-quart casserole with cooking spray.

Heat a small nonstick skillet over medium heat.

Away from the heat source, spray with cooking spray, and return to the heat. Add the oil and onion and saute until softened, about 5 minutes. Stir in the garlic and saute for another minute; set aside.

In a food processor, process the sour cream, cottage cheese, egg whites, Parmesan cheese, lemon juice, hot sauce, white pepper, and red pepper flakes until smooth.

In a large mixing bowl, combine the spinach, artichoke hearts, roasted red pepper, Monterrey Jack cheese, and the cottage cheese mixture.

Spoon evenly into the casserole, cover, and bake for 25 minutes, or until the center of the dip is hot. Sprinkle with scallions and serve hot.

Servings: 12
Serving Size: 2 Tbsp
Nutrition per Serving: 71 Calories, 2.5g Fat, 1.2g Saturated Fat, 7mg Cholesterol, 196mg Sodium, 7.3g Protein, 6.5 g Carbs,  2.2g Dietary Fiber, 1.4g Sugars

Exchanges: 2 Vegetable, 1/2 Fat


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Tuesday, February 17, 2015

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Zucchini Noodle Pasta - 16.5g Carbs, 6.5g Fiber, 5.4g Sugar

 

Mediterranean Zucchini Noodle Pasta - 16.5g Carbs, 6.5g Fiber, 5.4g Sugar

From: www.theroastedroot.net
Prep Time: 15 min
Total Time: 15 min
Serves: 4

4 zucchini squash
1 cup cherry tomatoes, halved
1 cup artichoke hearts, halved
1/2 cup pitted kalamata olives, halved
3 Tbsp grapeseed oil
Zest of 1 lemon
3 Tbsp fresh lemon juice
1 Tbsp white vinegar
3 cloves garlic, minced
2 Tbsp fresh parsley, chopped
1/2 tsp kosher salt, or to taste
Crumbled goat feta cheese for serving*

Rinse the zucchini squash well, pat them dry, and chop the tips and tails off.

Using a spirelli (spirilizer), make noodles out of all of the zucchini and add the noodles to a large serving bowl. Note: once you get to the last 2 inches or so of the zucchini, it will be difficult to spiral, so you can either grate it or finely chop the rest.

Add the cherry tomatoes, artichoke hearts, and kalamata olives to the bowl with the zucchini.

Whisk together the last 7 ingredients in a small bowl. Pour this dressing over the zucchini pasta and toss everything together.

Serve cold with crumbled feta cheese.

Notes: *I used goat milk feta cheese. You can leave the cheese out entirely in order to keep this recipe raw, vegan, and paleo.

Nutrition From: www.caloriecount.about.com
No added salt!!
Serves: 4
Nutrition per Serving: 183 Calories, 114 Calories from Fat, 12.6g Total Fat, 1.4g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 226mg Sodium, 868mg Potassium, 16.5g Total Carbs, 6.5g Dietary Fiber, 5.4g Sugars, 5g Protein
Vitamin A 20% - Vitamin C 91% - Calcium 8%- Iron 13%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in manganese
    High in magnesium
    High in potassium
    High in vitamin A
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Shrimp & Cauliflower Salad - 8.6g Carbs, 2g Fiber, 3.1g Sugar

 

Shrimp & Cauliflower Salad -  8.6g Carbs, 2g Fiber, 3.1g Sugar

From: www.ibreatheimhungry.com by Mellissa Sevigny
Low Carb and Gluten Free

Oh look, another low carb recipe featuring cauliflower… you're shocked, I know – and if you aren't a fan of cauliflower, you are probably sick of seeing it here.  I just can't help myself though.  It's becoming an addiction of sorts – and a deliciously healthy one at that!
a)  Cauliflower is loaded with anti-oxidants & phyto-nutrients making it a proven cancer fighter.
b)  Cauliflower is a powerful detoxifier and stimulates natural detox enzyme production.
c)  Cauliflower can super charge your immune system – it's both anti-viral & anti-bacterial.
d)  Cauliflower is chock full of Potassium, Calcium, B-vitamins and Vitamin C – among other things.
So if you needed even MORE reasons to love cauliflower, there ya go!  It should be noted though, that if you have a history of gout, excessive consumption of cauliflower which contains purines, can aggravate your condition.  Also, raw cauliflower is a goitrogen, and in excessive quantities is thought to inhibit thyroid function in people with existing thyroid disease, so be aware of that as well.  Otherwise you can, and should, eat cauliflower with reckless and wild abandon – because it's both delicious and good for you!
Makes: about 6 cups

1 head cauliflower
1 lb medium raw shrimp
1 Tbsp olive oil
2 cucumbers
3 Tbsp fresh dill, chopped
1/4 cup olive oil
1/4 cup fresh lemon juice
2 Tbsp grated lemon zest
Salt & Pepper, to taste
 
Peel & clean your shrimp, removing the tails also. Place the shrimp on a cookie sheet and drizzle with 1 Tbsp of olive oil and season lightly with salt and pepper. Roast in a 350 degree oven for 8 – 10 minutes or until opaque. Don't over cook them or they will be rubbery.
 
Meanwhile, cut all of the florets off of the cauliflower – discarding the tough bottom stalk.  Chop the cauliflower into small pieces.  Add the cauliflower (and nothing else) to a microwave safe, shallow bowl or pan, and microwave for about 5 minutes. You want it to be softened but not mushy – you might have to do it in two batches to make sure it cooks evenly. While your shrimp and cauliflower are cooling, peel, seed and chop your cucumbers into about 1/2 inch pieces.
 
When your shrimp are cool enough to handle, slice into halves or thirds lengthwise to make it pretty, or just chop them roughly if you want to save time. Combine your shrimp, cauliflower, and cucumber in a medium bowl. Then add your lemon zest and chopped dill.  Pour in your olive oil and lemon juice and toss to coat. Taste and then season with salt and pepper as desired.
 
This salad is relatively easy to make, it keeps well, and even gets better with a day or two in the fridge. It's also hearty enough to eat as a complete lunch, so it's perfect if you're packing it for work or just a busy day on the go.

Makes: about 6 cups
Serving Size: 1 cup
Nutrition per Serving:  214 Calories, 13g Fat, 5g Net Carbs, 17g Protein

Nutrition From: www.caloriecount.about.com
Servings: 6
Nutrition per Serving: 216 Calories, 111 Calories from Fat, 12.3g Total Fat, 2g Saturated Fat, 0g Trans Fat, 159mg Cholesterol, 205mg Sodium, 480mg Potassium, 8.6g Total Carbs, 2g Dietary Fiber, 3.1g Sugars, 19.2g Protein
Vitamin A 9% - Vitamin C 52% - Calcium 12% - Iron 8%
Nutrition Grade: B+

Good points:
    High in phosphorus
    Very high in vitamin C


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Monday, February 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Coconut Muffins

 

Coconut Muffins

6 eggs
4 Tbsp butter, melted
4 Tbsp coconut oil, melted
1/4 cup almond milk
1 to 2 Tbsp vanilla extract
1/2 cup sugar substitute
2/3 cup coconut flour
1 tsp baking powder
1/2 tsp salt

Preheat the oven to 375 degrees F.

Whisk the eggs, butter, coconut oil, almond milk, vanilla extract, and
sugar substitute together.

In another bowl, mix the coconut flour, baking powder, and salt together.

Gradually add the coconut flour mixture to the wet ingredients and stir
until fully incorporated. (The batter should be thick.)

Pour the batter into a prepared muffin tin. Bake for 20 to 25 minutes or
until cooked through.

Makes: 12

Nutritional Information per 1 Muffin Serving: Calories 162, Pro. 4 gr,
Fat 13 gr, Carb. 4 gr, Fiber 2 gr

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[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooker Twenty-Garlic Chicken Dinner - 6g Carbs, 0g Fiber, 2g Sugar

 

Slow-Cooker Twenty-Garlic Chicken Dinner - 6g Carbs, 0g Fiber, 2g Sugar

From:  www.pillsbury.com

Spend 15 minutes in the morning, and this classic dish is ready at dinnertime.
Prep time 15 min
Total time 8 hr 15 min
Servings: 6

1 tsp salt
1 tsp paprika
1/2 tsp pepper
1 tsp olive oil
3 to 3 1/2 lb cut-up frying chicken
1 large onion, sliced
1 medium bulb garlic (about 20 cloves)

1. In small bowl, mix salt, paprika, pepper and oil to form paste; spread evenly over each piece of chicken.

2. In 5- to 6-quart slow cooker, place onion slices. Arrange chicken over onion. Separate garlic into cloves; do not peel cloves. Place garlic cloves around chicken.

3. Cover; cook on Low setting 7 to 8 hours.

4. With slotted spoon, remove chicken, onion and garlic from slow cooker; place on serving platter. Squeeze garlic cloves to use cooked garlic on mashed potatoes, vegetables or bread.

Tips: This sounds like a lot of garlic, but the garlic flavor dissipates during the long cooking. Plan to serve the cooked garlic with another part of the meal. It is delicious on bread or mashed potatoes.

Servings: 6
Nutrition per Serving: 260 Calories, 130 Calories from Fat, 14g Total Fat, 4g Saturated Fat, 0g Trans Fat, 85mg Cholesterol, 480mg Sodium, 6g Total Carbs, 0g Dietary Fiber, 2g Sugars, 28g Protein

Vitamin A: 8% - Vitamin C: 4% - Calcium: 4% - Iron: 8%

Exchanges: 4 Lean Meat, 1/2 Fat


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Sunday, February 15, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale Minestrone - 37.3g Carbs, 7.8g Fiber, 6.4g Sugar

 

 Kale Minestrone - 37.3g Carbs, 7.8g Fiber, 6.4g Sugar

From: A PureWow Original Recipe
Makes: about 2 quarts
Start to Finish: 1 hour

2 Tbsp olive oil
1 sweet onion, diced
2 carrots, peeled and diced
3 celery stalks, peeled and diced
3 garlic cloves, minced
1 28-oz can diced tomatoes
1 15-oz can crushed tomatoes
4 cups chicken or vegetable broth (low sodium)
1 bay leaf
2 sprigs oregano
2 sprigs thyme
2 sprigs rosemary
Salt and freshly ground black pepper
1¼ cups small dried pasta (such as orecchiette, elbows or mini farfalle)
1 bunch kale, roughly torn (4 cups)
1 15-oz can kidney beans (no salt added)
1 cup grated Parmesan cheese, divided
1 cup pesto, for garnish

1. In a large pot, heat the oil over medium heat. Add the onion, carrots and celery, and sauté until tender, 5 to 6 minutes. Add the garlic and cook until fragrant, 1 minute more.

2. Add the tomatoes and broth, and bring the mixture to a simmer. Reduce the heat to low and add the bay leaf, oregano, thyme and rosemary. Simmer until the soup is flavorful, 20 to 30 minutes.

3. Season the soup with salt and pepper. Bring the soup back to a simmer over medium heat and add the pasta. Cook according to package instructions, 6 to 8 minutes.

4. Stir in the kale, beans and ½ cup Parmesan.

5. To serve, ladle the soup into bowls and top each portion with a heaping tablespoon of pesto and a few teaspoons of Parmesan. The soup will keep, refrigerated in an airtight container, for up to five days. (You may need to thin it out with water when you reheat it, as the pasta can absorb some of the moisture as it sits.)

Nutrition From: www.caloriecount.about.com
Using whole grain pasta! Unsalted tomatoes! No salt added beans!
Servings: 12
Nutrition per Serving: 348 Calories, 142 Calories from Fat, 15.8g Total Fat, 4.7g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 379mg Sodium, 290mg Potassium, 37.3g Total Carbs, 7.8g Dietary Fiber, 6.4g Sugars, 16.2g Protein
Vitamin A 119% - Vitamin C 71% - Calcium 31% - Iron 14%


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