Monday, August 31, 2015

[Healthy_Recipes_For_Diabetic_Friends] Cafe Sevillas Albondigas Meatballs - 13g Carbs, 2g Fiber, 2g Sugar

 

Cafe Sevillas Albondigas Meatballs - 13g Carbs, 2g Fiber, 2g Sugar

From: http://recipes.latimes.com - By Noelle Carter - Note: Adapted from Cafe Sevilla in Riverside

Note: To roast garlic, cut off the pointy top of a head of garlic to expose the tips of the cloves. Place the garlic on a small sheet of foil, cut end facing up. Drizzle a little olive oil over the cut end of the garlic head, and sprinkle a pinch each of salt and pepper. Wrap the garlic head in the foil and roast in the oven at 325 degrees until the cloves have softened, about an hour.
Total time: 50 min  
Serves: 10 to 12

2 Tbsp olive oil
2 cups minced onion, from about 1 large onion
4 oz roasted garlic, pureed (about 1/3 cup), see Note
About 1/2 cup (3/4 oz) chopped fresh basil leaves
About 1/2 cup (3/4 oz) chopped fresh cilantro
1 Tbsp dried oregano
1 Tbsp Spanish paprika
1 Tbsp kosher salt
1 Tbsp freshly ground black pepper
2 eggs
1 cup plain bread crumbs
1 lb ground pork
1 lb ground beef
1 cup grated Manchego OR Parmesan cheese
Chopped parsley, for serving

1. In a saute pan heated over medium heat, combine the olive oil and onions, cooking the onions until they soften and become translucent, 6 to 8 minutes. Remove from heat and place the onions in a large mixing bowl.

2. To the bowl, add the roasted garlic, basil, cilantro, oregano, paprika, salt and pepper, stirring to combine. Set the mixture aside until the onion has cooled to room temperature.

3. To the cooled onion mixture, stir in the eggs and bread crumbs, then the ground pork, beef and cheese, mixing with your hands until uniform and fully combined.

4. Divide the mixture into 36 meatballs, each about one-fourth cup. The meatballs may be covered and refrigerated at this point up to 3 days before cooking.

5. To cook the meatballs, heat the oven to 375 degrees. Spread the meatballs out onto foil- or parchment-lined baking sheets, spacing them an inch or so apart for even cooking.

6. Cook the meatballs until firm and golden and a thermometer inserted reaches 165 degrees, 15 to 20 minutes. Rotate the baking sheets halfway through cooking for even heating and coloring. Serve garnished with parsley.

Servings: 12
Nutrition per Serving: 284 Calories, 17g Fat, 7g Saturated Fat, 86mg Cholesterol, 19g Protein, 13g Carbs, 2g  Fiber, 2g Sugar, 480mg Sodium


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Friday, August 28, 2015

[Healthy_Recipes_For_Diabetic_Friends] Artichoke Lemon Pesto - 14.9g Carbs, 6.6g Fiber, 1.8g Sugar

 

Artichoke Lemon Pesto - 14.9g Carbs, 6.6g Fiber, 1.8g Sugar

From: www.oceanmist.com - Source: Kate, Brookings, OR
Sauce for pasta or dip for veggies.
{Instead of pasta consider using on spirilized vegetables. Take Care, Gloria}

15 oz artichoke hearts
1/4 cup olive oil
2 lemons, juiced
2 garlic cloves
1/4 cup Parmesan cheese grated
Pepper, to taste

Place all ingredients in food processor and chop until creamy. May need to add extra olive oil for increased creaminess.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 165 g
Nutrition per Serving: 214 Calories, 143 Calories from Fat, 15.9g Total Fat, 3.9g Saturated Fat, 0g Trans Fat, 10mg Cholesterol, 232mg Sodium, 440mg Potassium, 14.9g Total Carbs, 6.6g Dietary Fiber, 1.8g Sugars, 8.4g Protein
Vitamin A 2% - Vitamin C 47% - Calcium 18% - Iron 9%
Nutrition Grade: B

Good points:
    Low in cholesterol
    Low in sugar
    High in dietary fiber
    High in phosphorus
    Very high in vitamin C


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Wednesday, August 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Re: Grilled Salmon With Avocado Sauce - 14g Carbs, 8.2g Fiber, 1.9g Sugar

 

Looks great. I'll try it tonight. Thank you.

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Monday, August 24, 2015

[Healthy_Recipes_For_Diabetic_Friends] Apple Ginger Drink - 0g Carbs, 0g Fiber

 

Apple Ginger Drink - 0g Carbs, 0g Fiber

From: www.swansonvitamins.com

3 tbsp Bragg Organic Apple Cider Vinegar
5 tsp Swanson Premium Stevia Extract Powder
1 / 4 tsp Swanson Organic 100% Certified Organic Cinnamon (Ground)
1 / 8 tsp Swanson Organic 100% Certified Organic Ginger (Ground)
12 oz cold water

Combine all ingredients in a 16 oz. glass bottle or mason jar. Shake well and refrigerate.

Adapted from A Healthier, Fitter Me.

Servings: 2
Serving Size: 1 cup
Nutrition per Serving: 0 Calories, 0g Fat, 0g Saturated Fat, 0g Trans Fat, 0g Monounsaturated Fat, 0g Polyunsaturated Fat, 0g Protein, 0mg Sodium, 0g Carbs, 0g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Grilled Salmon With Avocado Sauce - 14g Carbs, 8.2g Fiber, 1.9g Sugar

 

Grilled Salmon With Avocado Sauce - 14g Carbs, 8.2g Fiber, 1.9g Sugar

From: www.paleoleap.com

Servings: 4
Prep: 30 min
Cooking time: 10 min

2 lbs salmon filet, cut into 4 pieces
1 tsp ground cumin
1 tsp paprika powder
1 tsp onion powder
1 tsp chili powder
1/2 tsp garlic powder
Sea salt
Freshly ground black pepper

   >> Avocado sauce
2 avocados, roughly chopped
1 small red onion, diced
1 garlic clove, minced
1 lime, juiced
1 Tbsp extra virgin olive oil
1 Tbsp fresh cilantro, minced
Sea salt
Freshly ground black pepper

In a bowl, combine the cumin, paprika, onion powder, chili powder, garlic powder, and season with salt and pepper to taste.
Rub the mixture all over the salmon, and refrigerate for 20 to 30 minutes.
In another bowl, mash the avocado until you get a smooth texture.
Add all the remaining ingredients for the avocado sauce, and stir until well blended.
Remove the salmon from the refrigerator.
Preheat your grill to medium-high.
Grill the salmon on the preheated grill for 6 to 10 minutes, flipping once.
Serve the salmon with the avocado sauce.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 369 g
Nutrition per Serving: 557 Calories, 337 Calories from Fat, 37.5g Total Fat, 6.7g Saturated Fat, 0g Trans Fat, 100mg Cholesterol, 115mg Sodium, 1450mg Potassium, 14g Total Carbs, 8.2g Dietary Fiber, 1.9g Sugars, 46.6g Protein
Vitamin A 17% - Vitamin C 29% - Calcium 11% - Iron 16%
Nutrition Grade: B

Good points:
    Low in sodium
    Low in sugar
    Very high in magnesium
    Very high in phosphorus
    Very high in selenium


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[Healthy_Recipes_For_Diabetic_Friends] Avocado Bacon Omelets - 9.4g Carbs, 4.4g Fiber

 

Avocado Bacon Omelets - 9.4g Carbs, 4.4g Fiber

From: Low Carb Magazine August 2015
This is a quick and easy dish that is ideal for lunch, a snack or a starter.

6 fresh eggs
9 strips bacon
1 cup shredded cheddar cheese
1 Ripe Avocado
½ cup red tomatoes, sliced
2 tbsp sour cream
Blue Cheese for garnishing (optional)

1. Cut the avocado in half, remove the pit, peel and slice into small diagonals.

2. Cook the bacon in a medium nonstick skillet until crispy then transfer to a plate.

3. Whisk the eggs thoroughly and pour in the skillet where you cooked the bacon and cook for a minute or so.

4. Put half of the cheddar cheese just around half of the omelets.

5. Put the bacon strips next then the tomato slices then the avocado slices.

6. Add the remaining cheddar cheese and let it melt then fold the egg in half and slide onto a plate.

7. Spoon sour cream on top and sprinkle blue cheese. Enjoy!

Serving Instructions: Serve on it's own or with a garnish of lettuce and thinly sliced onions

Servings: 4
Nutrition per Serving: 653.7 Calories, 56.5g Fat, 28.2g Protein, 9.4g Carbs, 4.4g Fiber


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Sunday, August 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Cheesy Cauliflower Biscuits - 3.2g Carbs, 1g Fiber

 

Cheesy Cauliflower Biscuits - 3.2g Carbs, 1g Fiber

From: simmerandboil.cookinglight.com - By Rebecca Longshore
Think back on the days of the restaurant bread basket—endless amounts of bread with butter or olive oil delivered to your table as soon as you sat down. I have to admit; I miss the days of free biscuits, bread sticks, hushpuppies, and all other carb-heavy appetizers. Luckily for our health though, many restaurants have nixed the basket of bread entirely, or have it as an option.

In a quest to create a healthier biscuit for my pre-dinner snack, I found a perfectly portioned bite that is entirely gluten-free and less than 25 calories per biscuit. They might be small, but these little cheesy cauliflower biscuits bring a burst of garlicky-cheddar flavor every time you pop them in your mouth. You can serve them as your "bread basket" before dinner or on a platter for a fun appetizer.

1 cauliflower head, leaves removed
3 garlic cloves, minced
1/3 cup nonfat Greek yogurt
1/2 cup cheddar cheese, shredded
2 eggs
2 egg whites
1 tsp kosher salt
1/2 tsp black pepper

Step 1: Make Mashed Cauliflower
Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Step 2: Mix
Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Step 3: Bake
Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

Makes: 24 small Biscuits
Serving size: 2 Biscuits
Nutrition per Serving: 51 Calories, 2.5g Fat, 1.3g Sat, 0.8g Mono, 0.2g Poly, 4.4g Protein, 3.2g Carbs, 1g Fiber, 36mg Cholesterol,
0.4mg Iron, 227.5mg Sodium, 56mg Calcium


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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Balsamic Glazed Brussels Sprouts With Pine Nuts - 15.2g Carbs, 5.9g Fiber, 3.7g Sugar

 

Slow Cooker Balsamic Glazed Brussels Sprouts With Pine Nuts - 15.2g Carbs, 5.9g Fiber, 3.7g Sugar

From Slow Cooker Revolution Volume 2 by the editors at America's Test Kitchen
You can find balsamic glaze with the vinegar and salad dressings in most well-stocked supermarkets.

** Note: Balsamic glaze will be high in carbs and sugars! For Nutrition I used Balsamic vinegar!

2 lb brussels sprouts, trimmed and halved
2 cups chicken broth
Salt and pepper
2 Tbsp balsamic glaze **Note
2 Tbsp extra-virgin olive oil
1/4 cup pine nuts, toasted
1/4 cup grated parmesan cheese

Combine brussels sprouts, broth, and 1/2 teaspoon salt in slow cooker. Cover and cook until brussels sprouts are tender, 2 to 3 hours on high.

Drain brussels sprouts and transfer to serving dish. Season with salt and pepper to taste. Drizzle with balsamic glaze and oil, then sprinkle with pine nuts and parmesan. Serve.

Servings: 6
Serving Size: 256 g
Nutrition per Serving: 188 Calories, 104 Calories from Fat, 11.6g Total Fat, 2.6g Saturated Fat, 0g Trans Fat, 7mg Cholesterol, 380mg Sodium, 694mg Potassium, 15.2g Total Carbs, 5.9g Dietary Fiber, 3.7g Sugars, 10.6g Protein
Vitamin A 24% - Vitamin C 213% - Calcium 14% - Iron 13%
Nutrition Grade: A

Good points:
    Low in cholesterol
    High in dietary fiber
    High in manganese
    High in phosphorus
    High in potassium
    High in vitamin A
    Very high in vitamin C


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Saturday, August 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Creamy Roasted Asparagus and Brie Cauliflower Soup - 16g Carbs, 6g Fiber, 7g Sugar

 

Creamy Roasted Asparagus and Brie Cauliflower Soup - 16g Carbs, 6g Fiber, 7g Sugar

From: www.closetcooking.com
Roasted asparagus cauliflower soup with creamy brie, basil and a hint of lemon.
Prep Time: 10 min
Cook Time: 30 min
Total Time: 40 min
Servings: 4

2 lb asparagus, trimmed
1 small head cauliflower, cut into florets
1 Tbsp oil
Salt and pepper, to taste
1 Tbsp oil
1 onion, diced
2 cloves garlic, chopped
4 cups vegetable broth OR chicken broth
4 oz brie, cut into 1 inch pieces
1 Tbsp fresh basil, chopped
1 tsp lemon zest
1 Tbsp lemon juice
Salt and pepper, to taste

Toss the asparagus and cauliflower florets in the oil along with the salt and pepper, arrange them in a single layer on a large baking sheet and roast in a preheated 400F/200C oven until lightly golden brown, about 20-30 minutes, mixing half way through.

Meanwhile, heat the oil in a pan over medium heat, add the onions and cook until tender, about 5-7 minutes.

Add the garlic and cook until fragrant, about a minute.

Add the broth and asparagus and cauliflower, bring to a boil, reduce the heat and simmer for 10 minutes.

Add the brie, basil, lemon zest and lemon juice, let the brie melt and season with salt and pepper to taste before pureeing to the desired consistency and enjoying!


Option: Add 1 tablespoon white miso paste by mixing some of the hot broth into the miso in a bowl before mixing it back into the pan sauce just after you remove from the heat. (Note: Miso is salty so go easy on seasoning with salt.)
Option: Add morel mushrooms.
Option: Garnish with crispy fried prosciutto, pancetta or bacon.
Option: Replace the cauliflower with a can of white beans, pureed.

Servings: 4
Nutrition per Serving: 236 Calories, 15g  Fat, 5g Saturated, 0 Trans, 28mg Cholesterol, 240mg Sodium, 16g Carbs, 6g Fiber, 7g Sugars, 12g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Pesto Zucchini Noodles with Roasted Tomatoes and Grilled Chicken - 10.2g Carbs, 3.3g Fiber, 5.8g Sugar

 

Pesto Zucchini Noodles with Roasted Tomatoes and Grilled Chicken -  10.2g Carbs, 3.3g Fiber, 5.8g Sugar

From: www.closetcooking.com
A light and tasty summery zucchini noodle pasta tossed in fresh basil pesto with roasted tomatoes and grilled chicken.
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Servings: 4

1 pint cherry tomatoes, cut in half
1 Tbsp oil
Salt and pepper, to taste
1 lb boneless skinless chicken breasts
Salt and pepper, to taste
4 medium zucchini, sliced into noodles
1/2 cup basil pesto

Toss the tomatoes in the oil, salt and pepper, place on a baking sheet in a single layer and roast in a preheated 400F/200C oven until they start to caramelize, about 10-15 minutes.

Meanwhile, season the chicken with salt and pepper to taste, grill it over medium-high heat, about 3-5 minutes per side, before setting aside to rest and slicing it.

Add the zucchini noodles to the pan and cook until just tender, about 1-2 minutes, stirring.

Toss the zucchini noodles, tomatoes and chicken in the pesto and enjoy!

Option: Omit the chicken.
Option: Use fresh tomatoes instead of roasted tomatoes.

Servings: 4
Nutrition per Serving: 294 Calories, 12.3g Fat, 2.9g Saturated, 0 Trans, 110mg Cholesterol, 122mg Sodium, 10.2g Carbs, 3.3g Fiber, 5.8g Sugars, 36.1g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Grilled Zucchini Nachos - 22.9g Carbs, 7.7g Fiber, 6.6g Sugar

 

Grilled Zucchini Nachos - 22.9g Carbs, 7.7g Fiber, 6.6g Sugar

From: www.closetcooking.com
Fresh grilled zucchini served nacho style topped with corn, tomatoes, beans, avocado and plenty of melted cheese!
Prep Time: 15 min
Cook Time: 10 min  
Total Time: 25 min  
Servings: 4

4 medium zucchini, cut into 1/4 inch discs
Salt and pepper, to taste
1 tablespoon oil
1 cup black beans
1 cup corn (optionally grilled)
Hot sauce, to taste
1 cup cheese, shredded
1 cup tomato, diced
1/4 cup green or red onions
1 jalapeno, finely diced (optional)
1 avocado, diced
1/4 cup cilantro, chopped
1 Tbsp sour cream
2 Tbsp lime juice, (~1 lime)

Toss the zucchini in the oil, salt and pepper and cook on the grill or in a grill pan over medium heat until just tender but still slightly crispy, about 2-3 minutes per side, before topping with cheese and cooking until it melts, about 1-2 minutes.

Serve the cheesy grilled zucchini topped with the beans, corn, tomato, onions, jalapeno, avocado, cilantro, sour cream and lime juice.

Option: Use your favorite nacho toppings

Servings: 4
Nutrition Facts: 331 Calories, 24g Fat, 9g Saturated, 0g Trans, 31mg Cholesterol, 207mg Sodium, 22.9g Carbs, 7.7g Fiber, 6.6g Sugars, 12.1g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Moroccan Kebabs with Vegetables and Turkey - 14g Carbs, 3g Fiber

 

 Moroccan Kebabs with Vegetables and Turkey - 14 g Carbs, 3 g Fiber

From:  American Institute for Cancer Research AICR - Issue # 568
The secret to great tasting kebabs lies in a spice-filled marinade. These skewers boast a variety of colorful bell peppers, cherry tomatoes and a modest amount of lean turkey. The medley of cumin, coriander, cayenne pepper and cinnamon spices gives the dish a Moroccan flair. Marinating meats may also help prevent the formation of cancer-causing substances.

8 wooden or metal kebab skewers
4 large cloves garlic
3 Tbsp olive oil
2 Tbsp fresh lemon juice
1 tsp ground coriander
1 tsp cumin
1/8 tsp cayenne pepper, or to taste
1/8 tsp cinnamon
Salt and freshly ground black pepper, to taste
1 lb boneless, skinless turkey breast (or chicken breast)
1 medium green bell pepper
1 medium orange bell pepper
1 medium yellow bell pepper
16 cherry tomatoes
1 small onion
1/3 cup plain Greek yogurt
 
Soak wooden kebab skewers in water.

Line 2 large rimmed baking pans with foil (1 pan if grilling).

Mince garlic.

In medium mixing bowl, combine garlic, olive oil, lemon juice, coriander, cumin, cayenne pepper, cinnamon and salt and pepper to taste.

Remove 2 tablespoons marinade and set aside in large bowl.

Cut turkey breast into 16 equal size chucks. Add turkey to medium bowl with remaining marinade and toss well. Set turkey aside to marinate.

Cut and seed each bell pepper; cut into 8 pieces and add to large bowl with reserved marinade. Add cherry tomatoes and toss to coat with marinade.

Cut onion in half lengthwise and then each half into quarters, making 8 wedges.

To assemble kebabs on skewers slide on tomato, green pepper, turkey, half an onion wedge, red pepper, other half onion wedge, turkey, yellow pepper and tomato or in preferred order. Lay kebabs on baking pan(s).

If broiling, position oven cooking rack 6 inches from broiler and turn on high. If grilling, prepare grill.

Broil or grill kebabs 6 minutes. Turn kebabs and cook 6-8 minutes or until internal temperature of turkey is 165 degrees F.

Serve with yogurt.

Servings: 4
Serving Size: 2 kebabs each
Per serving: 286 Calories, 12g Total Fat, 2g Saturated Fat, 32g Protein, 14g Carbs, 3g Dietary Fiber, 80mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Smoky Parmesan Roasted Cauliflower - 5.2g Carbs, 2.4g Fiber, 1.8g Sugar

 

Smoky Parmesan Roasted Cauliflower - 5.2g Carbs, 2.4g Fiber, 1.8g Sugar
 
From: www.budgetbytes.com
Prep time: 15 min
Cook time: 45 min
Total time: 1 hour
Serves: 4

1 Tbsp smoked paprika  
1/2 tsp oregano  
1/4 tsp garlic powder  
1/4 tsp salt  
Freshly cracked pepper
1/4 cup grated Parmesan  
1 1/2 Tbsp olive oil  
1 head cauliflower  

Preheat the oven to 400 degrees. Prepare a baking sheet by covering it with foil and misting lightly with non-stick spray.

In a small bowl, combine the smoked paprika, oregano, garlic powder, salt, freshly cracked pepper (10-15 cranks of a pepper mill), and grated Parmesan.

Remove the leaves from the cauliflower, then cut into small florets. Place the florets in a large bowl and drizzle with olive oil. Toss the florets until they are evenly coated in oil. Add about ¾ of the Parmesan spice mixture to the bowl and toss the florets until coated again.

Spread the florets out over the surface of the baking sheet, making sure they are in a single layer. Add any Parmesan and spices left in the bottom of the bowl to the top of the florets, then sprinkle the remaining, unused portion of the Parmesan spice mix over top.

Roast the cauliflower in the fully preheated oven for 40-45 minutes, or until the edges are browned and the cauliflower is tender. The parmesan will melt slightly and become crispy. Serve hot out of the oven.

Notes: Can be served plain or with dipping sauces like pizza sauce, marinara, or ranch dip.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 89 g
Nutrition per Serving: 113 Calories, 77 Calories from Fat, 8.6g Total Fat, 2.8g Saturated Fat, 0g Trans Fat, 10mg Cholesterol, 299mg Sodium, 247mg Potassium, 5.2g Total Carbs, 2.4g Dietary Fiber, 1.8g Sugars, 6.2g Protein
Vitamin A 21% - Vitamin C 54% - Calcium 15% - Iron 4%
Nutrition Grade: B+

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


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