Thursday, April 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Re: Can you please post slaw mixture of jicama and bell pepper.

 

Yup, thank you. God Bless.

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On Apr 30, 2015, at 1:52 PM, chefgloria1030@yahoo.com [Healthy_Recipes_For_Diabetic_Friends] <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:

 

Is this the one you wanted? In case you did not know it is possible to search the messages at the top of the page. There is also an advanced search to better refine it. Take care,
Gloria


Fiesta Slaw

5 Tbsp fresh lime juice
3 Tbsp reduced fat mayonnaise
5 cloves garlic, finely minced
2 tsp canned chipotle chilies, rinsed, drained and chopped
1 Tbsp honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper

Puree first 5 ingredients in a blender or food processor until dressing
is smooth.

Place peppers, jicama and cilantro in a large bowl.

Add dressing and toss to mix and coat well. Season with salt and pepper
to taste.

Cover and refrigerate until the vegetables soften a little but remain
crunchy (about 4 hours.)

Serve at room temperature.

Makes 10 servings
Nutritional Information Per Serving: Calories: 42 ; Protein: 1 g ; Fat:
under 1 g ; Sodium: 42 mg; Carbohydrates: 9 g

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[Healthy_Recipes_For_Diabetic_Friends] Re: Can you please post slaw mixture of jicama and bell pepper.

 

Is this the one you wanted? In case you did not know it is possible to search the messages at the top of the page. There is also an advanced search to better refine it. Take care,
Gloria


Fiesta Slaw

5 Tbsp fresh lime juice
3 Tbsp reduced fat mayonnaise
5 cloves garlic, finely minced
2 tsp canned chipotle chilies, rinsed, drained and chopped
1 Tbsp honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper

Puree first 5 ingredients in a blender or food processor until dressing
is smooth.

Place peppers, jicama and cilantro in a large bowl.

Add dressing and toss to mix and coat well. Season with salt and pepper
to taste.

Cover and refrigerate until the vegetables soften a little but remain
crunchy (about 4 hours.)

Serve at room temperature.

Makes 10 servings
Nutritional Information Per Serving: Calories: 42 ; Protein: 1 g ; Fat:
under 1 g ; Sodium: 42 mg; Carbohydrates: 9 g

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[Healthy_Recipes_For_Diabetic_Friends] Re: Can you please post slaw mixture of jicama and bell pepper.

 

Can you please post slaw mixture of jicama and bell pepper. I lost the recipe. Thanks.

Sent from my iPhone

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Wednesday, April 29, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach and Vegetable Soup - 17g Carbs, 4g Fiber

 

Spinach and Vegetable Soup - 17g Carbs, 4g Fiber

From: Vitamix
Dietary Interests: Vegetarian, Vegan, Low Fat, No Added Sugar, Low Cholesterol
Yield: 5 cup ( 1.2 l )
Total Time: 35 Min
Difficulty: Advanced

1 1/2 cups (360 ml) low sodium vegetable broth
1 cup (240 ml) water
1 1/2 garlic cloves, peeled
3/4 tsp diced onion
1/3 cup (40 g) chopped carrots, steamed
3 stalks asparagus, steamed
1/2 cup (45 g) broccoli florets, steamed
3/4 cup (128 g) diced potatoes, cooked
1 1/2 cups (45 g) fresh spinach
1/3 cup (40 g) chopped yellow squash, steamed
1/3 cup (40 g) chopped zucchini, steamed
1/8 tsp dried basil
1/8 tsp black pepper
1/8 tsp salt
1/3 tsp lemon juice
3/4 of a 15-oz (425 g) can chickpeas, drained

Place the broth, water, garlic, onion, carrots, asparagus, broccoli, potatoes, spinach, squash, zucchini, basil, pepper, salt, and lemon juice into the Vitamix container in the order listed and secure lid.

Select Variable 1.

Turn machine on and slowly increase speed to Variable 10, then to High.

Blend for 9 minutes 15 seconds or until heavy steam escapes from the vented lid.

Reduce speed to Variable 2 and remove the lid plug.

Add chickpeas through the lid plug opening and blend for 5 seconds.


This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities.

Serving Size: 1 cup ( 240 ml )
Nutrition per Serving: 90 Calories, 1g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 260mg Sodium, 17g Total Carbs, 4g Dietary Fiber, 3g
Sugars, 4g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Springtime Asparagus with Lemon Garlic Shrimp - 18g Carbs, 6g Fiber

 

Springtime Asparagus with Lemon Garlic Shrimp - 18g Carbs, 6g Fiber

From: AICR Health-e-Recipe
Asparagus is a spring staple, high in the B-vitamin, folate, which may protect against cancer by helping maintain the integrity of DNA. These little green spears also contain fiber, vitamin C, beta-carotene and the antioxidants glutathione and rutin. This recipe pairs the veggie with red pepper and protein-rich shrimp for simple, healthy meal. A light lemon marinade and fresh herbs add flavor and fragrance to the dish.
Servings: 4

1 lb raw extra large shrimp (26-30 count), peeled and deveined
1 lemon, cut in half
2 Tbsp extra virgin olive oil, divided
2 lbs fresh asparagus, trimmed, cut diagonally in 1-inch pieces
2 medium red bell peppers, cut in about 1/4-inch x 1-inch slices
1 Tbsp lemon zest
Salt, to taste
1 cup reduced-sodium chicken or vegetable broth
1 tsp cornstarch
8 cloves garlic, minced (about 2 Tbsp)
2 Tbsp fresh lemon juice
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh cilantro, optional

Place shrimp in medium glass bowl. With hand strainer positioned over bowl to catch lemon seeds, squeeze juice from lemon halves over shrimp. Toss shrimp in lemon juice and set aside to marinate.

Heat large skillet over medium-high heat. Add 1 tablespoon oil and heat just until oil begins to shimmer. Add asparagus, peppers, lemon zest and salt to taste. Sauté until vegetables begin to soften, about 8-10 minutes. Transfer mixture to medium bowl and cover with foil to keep warm. Set skillet aside off heat.

In small mixing bowl, whisk broth and cornstarch together until smooth.

Return skillet to medium heat. Add remaining tablespoon oil and garlic. Sauté garlic until fragrant, about 1 minute. Add shrimp and sauté 1 minute. Add broth mixture. Cook, gently stirring continually until sauce has thickened and shrimp are pink, about 2 minutes. Remove pan from heat, stir in lemon juice, parsley and cilantro, if using. Season to taste with salt.

Divide vegetables among four dinner plates and top with shrimp.

Servings: 4
Nutrition per Serving: 263 Calories, 9g Total Fat, 1.5 g Saturated Fat, 18g Carbs, 30g Protein, 6g Dietary Fiber, 315mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Pan-Roasted Chicken with Lemon-Garlic Green Beans - 20g Carbs, 4g Fiber

 

Pan-Roasted Chicken with Lemon-Garlic Green Beans - 20g Carbs, 4g Fiber

From: Real Simple - Cynthia Nicholson, September 2004
Servings: 4
Prep: 15 Min
Other: 1 Hours

6 Tbsp olive oil
2 lemons, 1 thinly sliced, 1 juiced
4 cloves garlic, minced
1 tsp kosher salt
1/2 tsp freshly ground black pepper
3/4 lb trimmed green beans
8 small red potatoes, quartered
4 chicken breasts (bones left in, with skin left on, about 3 1/4 lb)

Preheat oven to 450°F.

Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken. Roast for 50 minutes.

Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender.

Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.

Servings: 4
Nutrition per Serving: 687 Calories, 0% Calories from fat, 37g Fat, 8g Sat Fat, 181mg Cholesterol, 86mg Calcium, 735mg Sodium, 4mg Iron,
20g Carbs, 4g Fiber, 67mg Protein


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[Healthy_Recipes_For_Diabetic_Friends] LLemony Mascarpone Cauliflower Mac and Cheese - 8.38g Carbs, 3.48g Fiber

 

Lemony Mascarpone Cauliflower Mac and Cheese - 8.38g Carbs, 3.48g Fiber

From: alldayidreamaboutfood.com
This low-carb, gluten-free recipe swaps out pasta for cauliflower florets. Combined with Wisconsin mascarpone cheese, asparagus and zesty lemon, it's a dreamy spring dish.
Servings: 6

1/2 lb asparagus, washed and trimmed
1 Tbsp olive oil
Salt and black pepper to taste
1 medium head cauliflower, cut into florets
8 oz Wisconsin mascarpone cheese
2 Tbsp lemon juice
2 Tbsp lemon zest
2 Tbsp heavy cream
1 Tbsp arrowroot starch, or cornstarch

Heat oven to 400°F. Line baking sheet with parchment paper. Spread asparagus out in single layer; drizzle with olive oil and season with salt and pepper. Roast 10 minutes, until tender and bright green. Remove and cut each stalk into thirds. Reduce oven heat to 350°F.

Place cauliflower in large saucepan and add 1 inch water to bottom of pan. Bring to boil, then reduce heat and simmer until cauliflower can be pierced easily with fork but isn't mushy, about 5 to 10 minutes. Drain thoroughly using colander.

Return empty pan to low heat and add mascarpone, lemon juice and lemon zest, stirring until melted and smooth. Season with salt and pepper (about 1/2 teaspoon salt and 1/4 teaspoon pepper). In small bowl, combine cream and arrowroot or cornstarch, whisking to combine. Stir into mascarpone mixture and whisk over low heat until thickened, about 1 minute.

Add cauliflower and asparagus to pan and toss to combine. Spread mixture into medium casserole dish and bake 10 to 15 minutes, until bubbling and lightly browned. Let stand 5 minutes before serving.

Serves: 6
Nutrition per Serving:  236kcal, 21.53g Total Fat, 193 Calories from Fat, 54mg Cholesterol, 8.38g Carbs, 3.48g Total Dietary Fiber, 5.35g
Protein, 216mg Sodium


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Monday, April 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Garden Herb Soup - 10.9g Carbs, 3.6g Fiber, 5.2g Sugars

 

Garden Herb Soup - 10.9g Carbs, 3.6g Fiber, 5.2g Sugars

From: www.Cooking.com - by Ann Volkwein
Fresh garden vegetables and herbs are the main focus of this light yet flavorful soup.
Active Time: 25 min
Total Time 35 min
Servings: 6

1 Tbsp extra virgin olive oil
1 Tbsp unsalted butter
1 large sweet onion, finely diced
1 1/2 cups finely diced zucchini
1/2 cup finely diced carrot
3 cloves garlic, minced
5 cups vegetable broth
1 lb fresh asparagus, trimmed and cut into 1/4-inch pieces
2 tsp chopped fresh mint, plus whole leaves for garnish
2 Tbsp minced fresh basil
2 Tbsp chopped chives
1 tsp grated lemon zest
Freshly ground pepper, to taste
1/3 cup sour cream, for garnish

In a large saucepan over medium heat, heat oil and butter. Add onion and zucchini and cook, stirring frequently, until the onion is golden, about 8 to 10 minutes. Add garlic and cook for one minute longer.

Increase the heat to medium-high and add the broth. Bring to a simmer then add the asparagus. Simmer until the asparagus is tender, about 3 minutes. Remove from heat and stir in the mint, basil, chives and lemon zest. Season with salt and pepper.

Ladle the soup into the bowls and garnish with a dollop of sour cream and mint leaves.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 244 g
Nutrition per Serving: 114 Calories, 64 Calories from Fat, 7.1g Total Fat, 3.3g Saturated Fat, 0g Trans Fat, 11mg Cholesterol, 149mg Sodium, 327mg Potassium, 10.9g Total Carbs, 3.6g Dietary Fiber, 5.2g Sugars, 3g Protein
Vitamin A 48% - Vitamin C 22% - Calcium 7% - Iron 13%
Nutrition Grade: A

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

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Sunday, April 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Broccoli Stems with Garlic and Anchovies - 13.9g Carbs, 4.9g Fiber, 3.5g Sugar

 

Broccoli Stems with Garlic and Anchovies - 13.9g Carbs, 4.9g Fiber, 3.5g Sugar

From: food52.com
Sliced into coins and browned in a fragrant oil, broccoli stems refuse to play second fiddle to florets. - Amanda Sims
Serves: 2

1 bunch broccoli (4 cups used for nutrition)
3 Tbsp olive oil
3 anchovies in oil
3 garlic cloves, smashed but still intact
Freshly ground pepper
Juice from half a lemon

Break down the broccoli by first separating the trunk, the branches, and the florets. Lop off the florets by positioning your knife right up next to the leaves so that the stem side ends up with as many branches as possible. Then, cut the trunk away from the branches.

Peel the trunk with a sharp knife or a spoon, discarding the tough exterior, and slice it up into coins. Slice the stems from each part of the broccoli into 1/4-inch cross-sections. The shapes of the pieces will be irregular like splashes of spilled milk, but they should be the same thickness as the coins of the trunk. Finally, slice away any stem that's still attached to the florets; you want the florets to be so small that they barely hold together at all, just clusters of leaves rather than tiny trees. Put the leaves in one bowl and all stem slices in another.

In a very large cast-iron skillet, heat the oil, anchovies (straight out of the jar), and garlic over medium heat until the anchovies break up and the oil becomes fragrant, about 5 minutes. Remove the garlic, turn the heat up a little, and add your stem slices in a single layer. They should have a little wiggle room to breathe; if yours are crowded, fry in batches with another batch of flavored oil. Season with a pinch of salt.

Let the stems get dark brown on one side, about 10 minutes, and then flip to sear the other side. When well-caramelized, stems should be honey-colored all over with just a trace of light green.

Turn down heat to medium low, stir, and pile the floret pieces on top of the stems. Add a splash of white wine or beer (whatever you're drinking while you cook), cover, and let steam for 1 minute, until florets are a vivid bright green. Using a slotted spoon, transfer all broccoli to a large bowl, toss with lemon juice, and season with salt and pepper. Serve alongside meats or fish.

Nutrition From: www.caloriecount.about.com
No added salt added.
Servings: 2
Nutrition per Serving: 253 Calories, 196 Calories from Fat, 21.7g Total Fat, 3.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 64mg Sodium, 614mg Potassium, 13.9g Total Carbs, 4.9g Dietary Fiber, 3.5g Sugars, 5.5g Protein
Vitamin A 23% - Vitamin C 285% - Calcium 10% - Iron 8%
Nutrition Grade: A

Good points:
    No cholesterol
    Low in sodium
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Quick and Healthy Asparagus Risotto - 31g Carbs, 3g Fiber

 

Quick and Healthy Asparagus Risotto - 31g Carbs, 3g Fiber

From: www.nutritionaction.com
Fresh lemon juice makes the asparagus in this recipe sparkle. Asparagus Risotto could be a main course, but also makes a great side dish. Just serve with a tossed salad and some quickly sauteed fish or grilled chicken.
Prepare: 50 min

4 cloves garlic, minced
1 bunch scallions, whites and greens separated, thinly sliced
3 Tbsp extra-virgin olive oil
1 cup short-grain brown rice
1 cup dry white wine
5 cups boiling water
1/2 lb asparagus, cut into pieces
1/2 lemon, zested and juiced
1/2 cup grated Parmesan cheese
1/2 tsp kosher salt
Freshly ground black pepper

In a large, deep skillet, saute the garlic and scallion whites for 1 minute in the oil. Stir in the rice to coat evenly with the oil. Stir in the wine and simmer until absorbed. Stir in 3 cups of boiling water and simmer, stirring occasionally, partially covered, until the water is absorbed, about 35 minutes.

Stir in 1 cup of boiling water. Simmer while stirring continuously for 5 minutes. Stir in the asparagus and more boiling water if the rice is dry. Cook until the asparagus is tender crisp, about 3 minutes.

Remove from the heat. Add the lemon zest and juice and the Parmesan. Season with up to ½ tsp. salt and plenty of black pepper. Garnish with the scallion greens.

Serves: 6
Serving Size: 1 cup
Nutrition per Serving: 260 Calories, 10g Total Fat, 2.5g Sat Fat, 6g Protein, 31g Carbs, 3g Fiber, 5mg Cholesterol, 280mg Sodium


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Saturday, April 25, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach Artichoke Soup - 20.4g Carbs, 6g Fiber, 2.7g Sugar

 

Spinach Artichoke Soup - 20.4g Carbs, 6g Fiber, 2.7g Sugar

From: www.keepinitkind.com
Serves: 4

  > For the cream
1 can great northern white beans, rinsed and drained
1 cup unsweetened almond milk
4 Tbsp freshly squeezed lemon juice
2 1/2 Tbsp nutritional yeast
1 1/2 tsp white miso
½ tsp mustard powder

  > For the soup
1 tsp olive oil
2 shallots, chopped
1-2 medium-large cloves garlic, minced
2 cups canned or frozen (thawed) artichoke hearts
2 cups spinach leaves
2 tsp dried basil
1 tsp dried oregano
3 cups vegetable broth
1 cups water
Pepper, to taste

In a high speed blender or food processor, combine the ingredients for the cream and blend until smooth. Set aside until ready to use.

In a large pot, heat the olive oil over medium heat for 1 minute. Add the shallots and garlic and saute until fragrant and the shallots become slightly translucent. Add the artichokes, basil, and oregano, and saute for 2-3 minutes. Add the spinach, vegetable broth, and water and mix well. Put the lid on the pot and bring to a boil. You will need to stir it a few times until the spinach cooks down. Once it is boiling, crack the lid and lower to a simmer. Let it simmer for about 10 minutes.

After 10 minutes, remove the soup from heat. Use and immersion blender to pulse the soup until it has a chunky consistency, not smooth. Pour in the cream and mix until combined. Add salt and pepper to taste.

Return to a simmer for about 5-10 minutes. Remove from heat again and serve. Enjoy!

Nutrition From: www.caloriecount.about.com
Low sodium broth used. No added salt! 2 garlic cloves used.
Servings: 4
Serving Size: 486 g
Nutrition per Serving: 135Calories, 26 Calories from Fat, 2.9g Total Fat, 0g Trans Fat, 0mg Cholesterol, 615mg Sodium, 339mg Potassium, 20.4g Total Carbs, 6g Dietary Fiber, 2.7g Sugars, 8.4g Protein
Vitamin A 30% - Vitamin C 21% - Calcium 14% - Iron 15%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    High in calcium
    High in dietary fiber
    High in iron
    High in niacin
    High in riboflavin
    Very high in vitamin A
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Lemon Shortbread Cookies

 

Lemon Shortbread Cookies

Cookies:

2/3 cup erythritol, powdered
1/2 cup coconut oil or butter (room temperature)
20 drops stevia extract
1 large pastured egg
2 tsp organic lemon extract
3/4 cup almond flour
1/3 cup coconut flour
1/2 tsp baking soda
1/4 tsp sea salt
Powdered Sugar 2 Tbsp erythritol, powdered

Preheat oven to 350 degrees F.

In a large mixing bowl, cream together butter or coconut oil, erythritol
and stevia until smooth. Add in lemon extract and egg and beat on
medium-high speed to combine.

Add almond flour, coconut flour, baking soda and sea salt.

Roll dough into walnut-sized balls. Place on a parchment-lined cookie
sheet. Use a cup to flatten to 1/2 inch thickness. To shape like
Savannah Smiles, flatten one edge to create a half moon shape.

Transfer to oven and bake 8 to 10 minutes, or just until the bottoms are
golden.

Cool completely.

Place cookies in a deep mixing bowl and sprinkle with remaining powdered
erythritol. Shake gently to coat.

Store in the refrigerator in an airtight container.

Makes: : 42 cookies

Nutrition Information Per Cookie: 25 calories, 2 g fat, 1 g saturated,
fat, 6 mg cholesterol, 3 g carbohydrate, 0 g sugar, 1 g fiber, 1 g
protein, 33 mg sodium

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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Artichoke and Celery Root Soup with Sautéed Mushrooms - 9.5g Carbs, 4.1g Fiber

 

Cauliflower Artichoke and Celery Root Soup with Sautéed Mushrooms - 9.5g Carbs, 4.1g Fiber

{Nutrition has lots of sodium... cut back where you can.}

From: SparkPeople user GALSMILEY
A smooth, creamy soup that tastes richer than it is. Low carb, too!
Prep: 30 min
Cook: 90 min
Servings: 8

1 small to medium head cauliflower, in large chunks
1 cup celery root, cubed
1 can artichoke hearts, packed in water, rinsed
4 cups low-sodium chicken broth
2 cups fresh white button mushrooms, sliced
4 Tbsp Smart Balance 50/50 Butter Blend
1 tsp Thyme
2 Tbsp chives (I used freeze-dried)
Salt and pepper

Place cauliflower, celery root and artichoke hearts in a large saucepan. Add chicken broth and water to cover. Simmer gently until vegetables are very tender: 1 to 1 1/2 hours. Meanwhile, saute mushrooms in butter blend until browned, set aside.

When vegetables are done cooking, process in batches in a blender or food processor until very smooth. Return pureed mixture to a saucepan, add salt and pepper to taste, thyme and chives. Stir in reserved mushrooms. Enjoy!

Makes: 8 cups
Servings: 8
Nutrition per Serving: 102.7 Calories, 5.8g Total Fat, 7.5mg Cholesterol, 1,157.3mg Sodium, 9.5g Total Carbs, 4.1g Dietary Fiber, 4.1g Protein


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