Tuesday, June 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Teriyaki Salmon - 0.9g Carbs

 

Teriyaki Salmon - 0.9g Carbs

From: www.draxe.com
This recipe is not only delicious, it's packed full of healthy omega 3 fats and vitamin B12! It's easy to make and full of flavor.
Total Time: 20 min
Serves: 4

1/4 cup coconut oil
1/4 cup lemon juice
1/4 cup coconut aminos
1 tsp stoneground mustard
1 tsp Ginger
1/4 tsp Garlic powder
4 Wild caught Alaskan Salmon

1. In a storage bag, combine first 6 ingredients and mix well. Set aside 1/4 c. of marinade in the refrigerator for basting.

2. Add salmon to the bag and place in refrigerator to marinate for 1 hour.

3. Drain and discard marinade.

4. Broil or grill salmon for 4-5 min. each side. Brush with reserved marinade.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 207 g
Nutrition per Serving: 361 Calories, 190 Calories from Fat, 12.1g Total Fat, 13.6g Saturated Fat, 0g Trans Fat, 60mg Cholesterol, 363mg
Sodium, 574mg Potassium, 0.9g Total Carbs, 42.2g Protein - Vitamin C 12%
Nutrition Grade: B

Good points:
    Very low in sugar
    Very high in manganese
    High in niacin
    Very high in selenium
    High in vitamin B6
    Very high in vitamin B12


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Saturday, June 20, 2015

[Healthy_Recipes_For_Diabetic_Friends] Creamy Cucumber Soup with Avocado - 17g Carbs, 4g Fiber, 7g Sugar

 

Creamy Cucumber Soup with Avocado  - 17g Carbs, 4g Fiber, 7g Sugar

From: WebMD
Refresher Course - This cool vegetarian soup provides delicious relief on a steamy summer day. Try it for lunch with a crusty whole wheat roll or as a starter for dinner. Peel and chop the avocado just before serving to prevent browning.
Servings: 4

2 large cucumbers, seeded and chopped
2 cups plain nonfat Greek yogurt
1–2 cloves garlic, minced
1 Tbsp fresh lemon juice
1/4 cup chopped fresh mint (plus a few sprigs for garnish)
1/2 tsp kosher salt
White pepper, to taste
2 scallions, chopped
1 Tbsp extra virgin olive oil
1 avocado, peeled, pitted, and chopped (prepare just before serving)

1. Place cucumbers, yogurt, garlic, lemon juice, mint, salt, and pepper in a food processor or blender, and blend until smooth.

2. Refrigerate 3–4 hours. Spoon soup into chilled bowls. Garnish with scallions, a drizzle of olive oil, avocado, and a sprig of mint. Serve
immediately.

Servings: 4
Nutrition per Serving: 194 Calories, 39% Calories from Fat, 9g Fat, 1g Saturated Fat, 14g Protein, 17g Carbs, 4g Fiber, 7g Sugar, 355mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Grilled Salmon with Tomatoes & Basil - 3g Carbs, 1g Fiber, 0g Added Sugar

 

Grilled Salmon with Tomatoes & Basil - 3g Carbs, 1g Fiber, 0g Added Sugar

From: EatingWell - July/August 2010    
This recipe is so beautiful and yet so simple to prepare—it's perfect for entertaining. You just spread a side of salmon with minced garlic, sprinkle with fresh basil, then layer sliced tomatoes on top. Put it on the grill for 10 minutes and you're done!

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

Active Time: 30 min
Total Time: 30 min
Servings: 4

2 cloves garlic, minced
1 tsp kosher salt, divided
1 Tbsp extra-virgin olive oil
1 whole wild salmon fillet (also called a "side of salmon," about 1 1/2 pounds; see Tips)
1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
2 medium tomatoes, thinly sliced
1/4 tsp freshly ground pepper

Preheat grill to medium.

Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef's knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.

Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.

Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil.


Tips & Notes
Tips: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch, seafoodwatch.org.

Depending on how your side of salmon was prepared at the market, small white pin bones may still be in the fillet. We suggest removing them before you cook the fish. To remove the bones, place your hand underneath the fillet to bend it up slightly, exposing the row of bones running down the length—they will poke out of the flesh and point at an angle toward the wider end of the fillet. Grasp each bone with a clean pair of tweezers or needle-nose pliers and gently pull it out in the direction of the wide end of the fillet.

Servings: 4
Nutrition per serving: 248 Calories, 10g Fat, 2g Sat, 5g Mono, 80mg Cholesterol, 35g Protein, 3g Carbs, 1g Fiber, 0g Added Sugars, 367mg Sodium, 799mg Potassium

Nutrition Bonus: Potassium (23% daily value), Vitamin A (22% dv), Vitamin C (18% dv), Magnesium (15% dv)

Carbohydrate Servings: 0

Exchanges: 1 vegetable, 5 lean meat


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Thursday, June 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Panfried Kale - 15.9g Carbs, 2.3g Fiber

 

Panfried Kale - 15.9g Carbs, 2.3g Fiber

From: http://thepioneerwoman.com
Prep Time: 5 Min
Cook Time: 2 Min
Difficulty: Easy
Servings: 4

1 whole large bunch kale OR 2 Regular Bunches
2 Tbsp olive oil
5 cloves garlic, finely minced
Salt, to taste
Pepper, to taste
1/2 lemon, optional

Thoroughly rinse the kale in cold water, soaking if necessary to remove grit. Tear the kale into chunks.

Heat the olive oil in a large skillet over medium-high heat. Add the garlic and quickly stir it around to avoid burning.

Throw in the kale and use tongs to move it around the skillet. Sprinkle in salt and pepper and continue cooking until slightly wilted but still crisp, about 1 to 2 minutes.

Remove the kale to a plate and serve!

Option: Squeeze the juice of half a lemon over the top.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 152 g
Nutrition per Serving: 134 Calories, 63 Calories from Fat, 7g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 98mg Sodium, 683mg Potassium, 15.9g Total Carbs, 2.3g Dietary Fiber, 4.3g Protein
Vitamin A 412% - Vitamin C 276% - Calcium 19% - Iron 13%
Nutrition Grade: A

Good points:
    No cholesterol
    Very low in sugar
    High in calcium
    Very high in manganese
    High in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Spinach Saag with Golden Tofu - 16g Carbs, 4g Fiber

 

Spinach Saag with Golden Tofu - 16g Carbs, 4g Fiber

From: AICR
Tofu is low in calories and packed with protein and other important nutrients. Soyfoods also contain phytochemicals called isoflavones. This vegan dish features sauteed tofu and spinach mixed with a medley of Indian spices. If you're wary of soy, the latest research indicates that moderate soy consumption shows no risk for cancer and may even offer a protective effect.

1 (12-14 oz pkg) firm tofu
2 (5 oz bag) baby spinach
3 Tbsp canola oil, divided
1 1/4 cups finely chopped onion
1 Tbsp chopped garlic
1 1/2 tsp grated ginger OR 1 Tbsp finely chopped
1 green or red chile pepper, chopped (seeds optional)
1 Tbsp ground cumin
1 tsp ground coriander
1 tsp garam masala
1/2 tsp ground turmeric
2 vine tomatoes, seeded and chopped
 
Drain tofu and halve block horizontally into 2 slabs. Line baking sheet with 3 layers of paper towels. Place tofu slabs on baking sheet, touching side by side. Cover tofu with 2 layers of paper towels. Set another baking sheet on top of tofu. Place 4 large cans on top of baking sheet. (Canned tomatoes or beans work well.) Or use 2 large cans and then place empty cast iron skillet on top of them. Press for 20 minutes.

While tofu presses, rinse spinach and drain in colander. Pat spinach with paper towels or whirl in salad spinner, in batches, if necessary, until almost dry. Set spinach aside.

Cut pressed tofu into 3/4-inch cubes. Place tofu in bowl, add 1 tablespoon oil and gently toss to coat tofu.

Heat 1 tablespoon oil in medium skillet over medium-high heat. Arrange tofu in 1 layer and cook until golden on bottom, 3-4 minutes. Turn and cook cubes until golden to brown on 2 more sides, about 6 minutes in all, then transfer to plate and set aside. Wipe out pan, and return to heat.

Heat remaining 1 tablespoon oil over medium-high heat. Add onions and cook until they start to color, 5 minutes, stirring often. Add garlic, ginger and chile pepper and stir for 1 minute. Add cumin, coriander, garam masala and turmeric, stirring until spices coat onions and are fragrant, 30 seconds. Mix in tomatoes and cook, stirring occasionally, until mixture is moist and lumpy, 4 minutes. Add half the spinach, mixing until it collapses, 3 minutes. Add remaining spinach and stir until it collapses, 2 minutes. Add tofu and cook, stirring often, until spinach is very moist, 4 minutes. Continue cooking, stirring occasionally, until spinach is tender, about 3 minutes. Season to taste with salt and freshly ground pepper.

Servings: 4
Nutrition per Serving: 221 Calories, 14g Total Fat, 1g Saturated Fat, 11g Protein, 16g Carbs, 4g Dietary Fiber, 101mg Sodium


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Tuesday, June 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Panda Express Fire Cracker Chicken

 

Panda Express Fire Cracker Chicken

12 oz marinated chicken breast, cut into 1 inch pieces
2 Tbsp vegetable oil
1 tsp sesame oil
1 red bell pepper, diced
1 yellow bell pepper, diced
1/2 sweet onion, diced
2 garlic cloves, minced
1 tsp ground ginger (fresh is better if you have it)
2 tsp crushed red chili pepper
1 Tbsp black beans sauce
1 tsp mirin
1 Tbsp soy sauce (NOTE)
1 Tbsp teriyaki sauce
1 tsp sriracha, optional if you like more heat
1 Tbsp cornstarch mix (equal parts cornstarch powder and water)
2 scallions, diced, as an optional topper for color

Marinade:

12 oz chicken breast, cut into 1 inch pieces
1 1/2 tsp cornstarch
1/2 tsp salt
1 egg white
1 tsp vegetable oil

1. Stir together vegetable oil, egg white, cornstarch and salt in a
mixing bowl. Add chicken, and mix, making sure to coat all of the
chicken with the marinade. Cover and refrigerate for 15 minutes to
marinate. PREP EVERYTHING ELSE while the meat marinates because the
recipe goes together fast.

2. Heat vegetable oil in a large wok (or non stick skillet) over a high
flame. Add marinated chicken and stir quickly, separating the meat and
then cook for approximately 1 minute. Remove cooked chicken and drain well.

3. Add onion, bell peppers, garlic, ginger, chili pepper and black beans
into the heated skillet. Stir for 1 minute.

4. Add cooked chicken, cooking wine, soy sauce, teriyaki sauce, sriracha
and cornstarch mix with water. Stir until the sauce boils and thickens.
Add sesame oil and continue stirring until the ingredients are
thoroughly mixed and cook through, about 3 to 4 minutes. Place finished
product on a dish and serve with brown rice.

Makes: 4 - 1 cup servings

NOTE: If using Kikkoman brands and use low sodium teriyaki sauce and soy
sauce instead of the regular ones you can reduce the sodium content by
159 mg per serving.

Nutritional Information per Serving: Calories 257, Protein 28 gr, Fat 12
gr, Sat Fat 3 gr, Carb. 6 gr, Sugar 2 gr, Sodium 851 mg, Chol. 72 mg

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Monday, June 15, 2015

[Healthy_Recipes_For_Diabetic_Friends] Almond Flour Shortbread Cookies (GF, SF)

 

Almond Flour Shortbread Cookies

1 cup almond flour
3 Tbsp softened butter
3 Tbsp powdered sugar
1/8 tsp salt
1/2 tsp vanilla extract

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. (NOTE)

Mix all of the ingredients in a small bowl until a cohesive dough forms.

Scoop 1 inch balls of dough onto the prepared baking sheet, a teaspoon cookie scoop works well here. Arrange the balls of dough about 1 1/2 to 2 inches apart.

Use a fork to flatten each cookie to about 1/4 inch thick, making a crosshatch design.

Bake the cookies for 8 to 10 minutes, until they start to turn light golden brown on top.

Remove the cookies from the oven and cool them on the pan for 10 minutes. Transfer them to a rack to cool completely before serving.

Makes: 15 cookies

NOTE: You can also bake these cookies on an ungreased cookie sheet. Just be sure to transfer the cookies to a rack about 2 to 3 minutes after they come out of the oven, they will still be warm and fairly fragile. If left to cool on the ungreased pan too long, they will stick.

Nutritional Information per Cookie: Calories 70, Protein 2 gr, Dat 6 gr, Sat. Fat 1.5 gr, Carb. 3 gr, Sugar 2 gr, Fiber <1 gr, Sodium 30 mg, Chol. 5 mg

VARIATIONS:

Thumbprint Cookies: Instead of creating a crosshatch design with a fork, use your thumb to press an indentation into the center of each ball of dough. Fill the hole with about 1/4 tsp jam. Note: too much jam will boil out during baking.

Maple Pecan Shortbread Cookies: Add 1 tsp ground cinnamon, 2 tsp maple syrup, and 1/3 cup diced pecans to the dough. Shape the dough into a log, chill, slice, and bake; or bake as directed at right.

Chocolate Pistachio Shortbread Cookies: Substitute 2 Tbsp unsweetened cocoa powder for 2 Tbsp of the almond flour; and add 1/8 tsp espresso powder. Shape the dough into a log, chill, slice, and bake for 12 to 14 minutes; or bake as directed at right.

Cranberry Orange Shortbread Cookies: Add 1/2 tsp orange zest (grated orange rind) and 1/4 cup dried cranberries to the dough. Shape the dough into a log, chill, slice, and bake for 12 to 14 minutes; or bake as directed at right.



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Sunday, June 14, 2015

[Healthy_Recipes_For_Diabetic_Friends] Grilled Vegetable Salad with Raw Green Mole - 24.1g Carbs, 10.5g Fiber, 7.3g Sugars

 

Grilled Vegetable Salad with Raw Green Mole - 24.1g Carbs, 10.5g Fiber, 7.3g Sugars

From: www.bonappetit.com - Recipe by Gerardo Gonzalez, El Rey, NYC
This uncooked mole gets heat from jalapeno, cooling freshness from lettuce and herbs, and a touch of richness from toasted seeds. Use any extra as a dip for cruditrs.
Servings: 4

  > Mole
¼ cup raw pumpkin seeds (pepitas)
2 tsp sesame seeds
½ tsp olive oil
Kosher salt
½ avocado, pitted, peeled
3 medium tomatillos, husks removed, rinsed, quartered
1 spring onion, bulb only, chopped
½ jalapeno, seeded if desired, chopped
2 garlic cloves, finely grated
2 cups chopped romaine lettuce
½ cup chopped kale
¼ cup mint leaves
¼ cup parsley leaves
¼ cup tarragon leaves
2 Tbsp fresh lime juice

  > Vegetables and Assembly
8 oz pattypan squash (about 10 small), halved, quartered if large
1 Japanese eggplant, quartered lengthwise
4 spring onions or scallions, trimmed, spring onions halved lengthwise if large
1 romaine heart, quartered lengthwise
2 Tbsp olive oil
Kosher salt
2 Tbsp torn mixed tender herbs (such as parsley, tarragon, and/or mint)
Lemon wedges (for serving)

  > Mole
Preheat oven to 350°. Toss pumpkin seeds, sesame seeds, and oil on a rimmed baking sheet; season with salt. Bake, stirring occasionally, until pumpkin seeds are puffed and both seeds are golden brown, 6–8 minutes.
Puree avocado, tomatillo, spring onion, jalapeno, garlic, lettuce, kale, mint, parsley, tarragon, lime juice, half of toasted seed mixture, and ¼ cup water in a blender until smooth; season with salt.

Do Ahead: Mole can be made 1 day ahead. Cover and chill.

Vegetables and Assembly
Prepare grill for medium heat (or, heat a dry cast-iron skillet over medium). Toss squash, eggplant, spring onions, romaine, and oil in a large bowl to coat; season with salt. Grill vegetables, cut side down, turning occasionally, until tender and lightly charred all over, 5–10 minutes.

Spoon some mole on a platter (you will not need all) and arrange grilled vegetables on top. Top with herbs and remaining toasted seed mixture. Serve vegetables with lemon wedges for squeezing over.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 378 g
Nutrition per Serving: 261 Calories, 163 Calories from Fat, 18.1g Total Fat, 3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 99mg Sodium, 1017mg Potassium, 24.1g Total Carbs, 10.5g Dietary Fiber, 7.3g Sugars, 7.4g Protein
Vitamin A 73% -  Vitamin C 90% - Calcium 14% - Iron 31%
Nutrition Grade: A

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


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Friday, June 12, 2015

[Healthy_Recipes_For_Diabetic_Friends] Quick & Easy Heart Healthy Salmon Burgers - 8g Carbs, 1g Fiber, 2g Sugar OR 0g Carbs, 5g Fiber, 6g Sugar

 

Quick & Easy Heart Healthy Salmon Burgers - 8g Carbs, 1g Fiber, 2g Sugar OR 0g Carbs, 5g Fiber, 6g Sugar

From: fitmencook.com
It's rare to find recipes that are versatile enough to be enjoyed for any meal – breakfast, lunch, dinner…and the in-between.  :)

These salmon patties are perfect complements to any meal, or can be eaten as snacks to curb hunger and lessen the likelihood of #hanger meltdowns, which is something we can all be thankful for!
Servings: 3

3/4 lb (340g) raw, wild caught salmon (bones removed)
1/3 cup (79 ml) wheat breadcrumbs
1 Tbsp garlic paste
1/2 Tbsp smoked paprika
Juice from 1/2 lemon
1 jalapeno (chopped, seeds removed)
1/4 cup (59 ml) green onion (chopped)
Pinch of sea salt & pepper

Garnish: cilantro
Spray coconut oil

Burger:
1 sprouted grain bun
1 oz goat cheese
1 Tbsp Dijon mustard
Ted onion
Lettuce
Tomato slices

Chop up raw salmon into chunks and ensure that the bones have been removed. While canned salmon can be used for this recipe, it is highly recommended that you use raw salmon. When blended raw salmon turns into a "sticky paste," like minced meat, which makes it much easier to bind together and form patties. If canned salmon is used, you will need to ensure it is completely drained and add more breadcrumbs and at least 1 egg to help with binding.

To a blender, add salmon, breadcrumbs, garlic, paprika and lemon juice. Slowly pulse blend until it creates a thick, sticky paste.

Dump the contents into a bowl and add green onions and jalapenos. Mix together using your hands and form about three large patties.

Place the patties in the freezer for about 20 minutes so they can become firm.

Spray a nonstick skillet with coconut oil and set it on medium heat.

Add the patties and cook on each side for about 3 to 4 minutes, until the outer coating is brown and the edges are crispy.

Enjoy these patties with a fresh salad or you can assemble a burger. If you are taking burgers for lunch, do not pre-assemble the burger. Keep the ingredients separate so that the burger is not soggy and so that you can re-heat the salmon patty.

Servings: 3
Makes: 3 patties
Nutrition per Pattie: 209 Calories, 7g Fat, 24g Protein, 8g Carbs, 1g Fiber, 2g Sugar

Approximate macros for 1 burger:
457 Calories, 14g Fat, 36g Protein, 40g Carbs, 5g Fiber, 6g Sugar


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Thursday, June 11, 2015

[Healthy_Recipes_For_Diabetic_Friends] Old Fashioned Vanilla Custard

 

Old Fashioned Vanilla Custard

3 large eggs, slightly beaten
2 Tbsp Poly Dextrose (NOTE)
6 drops EZ-Sweetz (NOTE)
1/4 tsp salt
1/8 tsp ground nutmeg
2 cups fat free milk
1/2 tsp vanilla extract
Pinch of ground cinnamon

Preheat the oven to 325 degrees F.

In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir
in the milk and vanilla.

Pour 1/2 cup of custard into each of 6 - 5 oz custard cups. Sprinkle
with cinnamon.

Set the filled custard cups in a shallow pan. Pour about 1 inch of hot
water in the pan around the custard cups.

Bake on the center rack of the oven for 35 minutes, or until a knife
inserted in the custard comes out clean. Serve hot, warm, or chilled.

Makes: 3 cups (6 servings)

NOTE: You can buy both of these products at Netrition online. The one I
buy of EZ-Sweetz is the one that is 1 drop = 1 tsp of sugar.

Nutritional Information Per Serving: Calories: 83, Protein: 6 g, Fat: 4
g, Sat Fat 2 gr, Carbohydrates: 8 g, Sugars: 5 g, Fiber: 4 g, Sodium:
167 mg, Cholesterol: 112 mg

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Tuesday, June 9, 2015

[Healthy_Recipes_For_Diabetic_Friends] Lemon Zucchini Dip - 3.7g Carbs, 1.3g Fiber, 1.1g Sugar

 

Lemon Zucchini Dip - 3.7g Carbs, 1.3g Fiber, 1.1g Sugars

From: CHEF_MEG
This dip is great for a midday snack alongside vegetables or whole-grain crackers or as a cold sauce for sandwiches.
Prep: 5 min
Servings: 8

2 small zucchini (about 2 cups)
2 Tbsp tahini*
1/2 bunch parsley, leaves only, chopped (about 1/4 cup)
1 garlic clove, peeled
1 large lemon, zested and juiced (about 2 Tbsp juice)
1/4 tsp celery seed
1 Tbsp sun-dried tomato paste**
1/4-1/2 cup water, depending on the thickness you desire

    * Tahini is sesame paste, found in the Mediterranean section of most supermarkets.
    ** Or 1 sun-dried tomato soaked in one tablespoon hot water.

Puree all ingredients in a food processor until smooth. Cover and chill. Will keep for one week in refrigerator.

Tips
I love to use this sauce when I have left over pork tenderloin. It brightens the whole meal.
Look for young, small zucchini; they work best for this recipe. Large zucchini are fibrous and really only suitable for baked goods.

Servings: 8
Serving Size: 1/4 cup
Nutrition per Serving: 37.9 Calories, 2.4g Total Fat, 0mg Cholesterol, 43.8mg Sodium, 3.7g Total Carbs, 1.3g Dietary Fiber, 1.1g Sugars, 1.3g Protein 


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Monday, June 8, 2015

[Healthy_Recipes_For_Diabetic_Friends] Egg Muffins

 

Egg Muffins

12 large eggs
1/2 medium organic onion, chopped
1/2 cup organic salsa
2 tsp virgin coconut oil
2 oz cheddar cheese (optional)
16 oz ground beef (85%)

In a cast iron skillet, add oil. Add the onions and cook, stirring until
translucent.

Add the ground beef and cook. Stir with a wooden spoon until cooked
through. Drain the fat and set aside.

Line a stainless steel or cast iron muffin pan with unbleached muffin
liners. Divide the onion/beef mixture among 12 lined muffin cups.

In a medium bowl, beat the eggs until frothy. Use a small ladle to
divide beaten eggs among the muffin cups. Pour over the ground beef mixture.

Spoon salsa over the eggs and top with cheese (if using). Transfer to
the oven and bake at 375 degrees F for 20 to 25 minutes.

Cool and store in a glass container for the week.

Makes: 12 servings

Nutritional Information Per Serving: Calories 207, Protein 18 gr, Fat 14
gr, Sat. Fat 5 gr, Carb. 2 gr, Sugar 1 gr, Fiber 0 gr, Sodium 200 mg,
Chol. 250 mg

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Sunday, June 7, 2015

[Healthy_Recipes_For_Diabetic_Friends] Creamy Avocado Pasta Sauce - 23.5g Carbs, 14.3g Fiber, 5.5g Sugar

 

Creamy Avocado Pasta Sauce - 23.5g Carbs, 14.3g Fiber, 5.5g Sugar

From: czechvegan.blogspot.com
{For nutrition I substituted yogurt for vegan sour cream. Compare nutrition on what ever product you use. Also, instead of pasta consider using this on spiralized veggies like zucchini.}

2 ripe avocados, peeled and pitted
2 cloves garlic, minced
1/2 cup vegan sour cream
Salt, to taste

In a medium bowl mash avocados using fork. Add the rest of the ingredients and mix well. Stir into your favorite pasta. Enjoy!

Nutrition From: www.caloriecount.about.com
Does not include pasta! Does use Nonfat Plain Greek Yogurt By The Greek Gods instead of vegan sour cream!
Servings: 2
Serving Size: 261 g
Nutrition per Serving:
447 Calories, 353 Calories from Fat, 39.2g Total Fat, 8.2g Saturated Fat, 0g Trans Fat, 1mg Cholesterol, 135mg Sodium, 1,142mg Potassium, 23.5g Total Carbs, 14.3g Dietary Fiber, 5.5g Sugars, 7g Protein Vitamin A 6% - Vitamin C 35% - Calcium 14% - Iron 7%
Nutrition Grade: B

Good points:
    Very low in cholesterol
    Low in sodium
    High in dietary fiber


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