Wednesday, September 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Zucchini and Carrots with Fresh Herbs - 4g Carbs, 1.5g Fiber

 

Zucchini and Carrots with Fresh Herbs - 4g Carbs, 1.5g Fiber

From: The Complete Idiot's Guide to Terrific Diabetic Meals
Servings: 6
Serving size: 3/4 cup

2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 Tbsp unsalted butter
1 Tbsp chopped fresh OR 1 tsp dried thyme
1 tsp chopped fresh OR 1/4 tsp dried dill weed
2 tsp fresh lemon juice
1/8 tsp salt
1/4 tsp freshly ground black pepper

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Servings: 6
Serving size: 3/4 cup
Nutrition per Serving: 55 Calories, 4g Fat, 10mg Cholesterol, 2g Protein, 61mg Sodium, 4g Carbs, 1.5g Dietary Fiber

Glycemic Index: 22, Glycemic Load: 1

Exchanges: 1 Vegetable, 1 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Cucumber Chips with Garden Salsa - 2g Carbs, 1g Fiber

 

Cucumber Chips with Garden Salsa - 2g Carbs, 1g Fiber

From: Alliance Health - Best Low-Carb Snacks Recipe Book - 2014
Makes: 7 cups

  > Easy Garden Salsa Dip
4 to 5 medium tomatoes, chopped
1 medium onion, chopped
1 medium green pepper, chopped
2 sweet peppers, seeded and chopped
2 Tbsp minced fresh basil
2 Tbsp minced fresh parsley
1 (8 oz can ) Tomato Sauce
2 Tbsp olive oil
4 tsp lime juice
1 1/2 tsp garlic salt
1/2 tsp pepper

  > Cucumber chips

1. In a large bowl, combine the first seven ingredients. In another bowl, combine the tomato sauce, oil, lime juice, garlic salt and pepper.

2. Pour over vegetable mixture; toss to coat. Cover and refrigerate until serving.

3. Serve with cucumber chips.

Makes: 7 cups
Servings: 25
Serving Size: 1/4 cup
Nutrition per Serving: 20 Calories, 1g Fat, 0mg Cholesterol, 149mg Sodium, 2g Carbs, 1g Fiber, Trace Protein


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[Healthy_Recipes_For_Diabetic_Friends] Fresh Zucchini Dip - 0.6g Carbs, 0.1g Fiber

 

Fresh Zucchini Dip - 0.6g Carbs, 0.1g Fiber

From: Alliance Health - Best Low-Carb Snacks Recipe Book - 2014
Servings: 20

1 (8 oz pkg) low fat cream cheese, softened
3 Tbsp milk
1 cup shredded zucchini
3 Tbsp chopped fresh chives
2 Tbsp chopped fresh parsley
1/8 tsp salt

Shred zuchinni and drain for till excess moisture is gone. In a medium bowl, mix cream cheese and milk until well blended. Mix in the zucchini, chives, parsley, and salt. Add a few drops more of milk if needed.

2. Chill in the refrigerator approximately 1 hour before serving.

Servings: 20
Nutrition per Servings:  41 Calories, 4g Total Fat, 13mg Cholesterol, 49mg Sodium, 0.6g Total Carbs, 0.1g Dietary Fiber, 1g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Re: Crockpot Chicken Chile Verde - 15.9g Carbs, 7.4g Fiber, 3.1g Sugars

 

Maybe the person who created the recipe likes using both cuts of chicken.

Personally I like using split breasts, no skin on, to use for all my basic chicken soup starts. I like to keep split breasts in the freezer so I can just toss in a pot of water, bring to a boil, then simmer and begin to cook them. Depending on the chicken it self (I always try to get organic - no junk added chicken)! As you may know some chicken is so huge and has so much added it takes longer to cook it till tender! When I begin my soup base I put the chicken in with onion powder, garlic powder, and celery powder. Then I can create whatever soup I want.

Sorry it took so long to reply, my health seems to be declining over time.

Take care,
Gloria

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[Healthy_Recipes_For_Diabetic_Friends] Spicy Broccoli Soup - 25.4g Carbs, 8.3g Fiber, 7.2g Sugar

 

Spicy Broccoli Soup - 25.4g Carbs, 8.3g Fiber, 7.2g Sugar

From: www.vitacost.com
 
1 Tbsp olive oil
1 medium Vidalia onion, thinly sliced
1/4 tsp fresh sage, finely chopped
4 cups vegetable broth
1/3 cup gluten-free oats
2 lbs broccoli florets
1 Tbsp hot sauce
Pinch organic chili powder
1/4 tsp sea salt
1/4 tsp pepper
Optional: 4 slices whole grain bread, toasted (for serving)

1. In a large saucepan, heat olive oil over medium heat. Add onion and cook until softened, approximately 5 minutes. Add remaining ingredients except for bread; mix well and cook for 20 minutes.

2. Puree soup in a food processor then transfer to four serving bowls.

3. Serve warm with whole grain bread.

Nutrition From: www.caloriecount.about.com
Using Pacific low sodium broth. Bread NOT included for nutrition! No added salt!
Servings: 4
Serving Size: 509 g
Nutrition per Serving: 160Calories, 43 Calories from Fat, 4.7g Total Fat, 0.6g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 312mg Sodium, 791mg Potassium, 25.4g Total Carbs, 8.3g Dietary Fiber, 7.2g Sugars, 7.6g Protein - Vitamin A 29% - Vitamin C 345% - Calcium 14% - Iron 14%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Very high in dietary fiber
    High in manganese
    High in phosphorus
    High in potassium
    High in vitamin A
    High in vitamin B6
    Very high in vitamin C


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Friday, September 25, 2015

[Healthy_Recipes_For_Diabetic_Friends] Re: Crockpot Chicken Chile Verde - 15.9g Carbs, 7.4g Fiber, 3.1g Sugars

 

Why does this recipe call for "bone-in" thighs, while at the same time calling for "boneless/skinless" breasts?  And does it really matter?  Maybe the breasts wouldn't have time to get to the same tenderness as the thighs, if they were also "bone-in".  ??  Just curious & making sure that it would matter.  ??    Thanks!

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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Scampi with Zucchini Noodles - 6g Carbs, 1g Fiber, 3g Sugar

 

Shrimp Scampi with Zucchini Noodles - 6g Carbs, 1g Fiber, 3g Sugar

From: www.closetcooking.com
Shrimp served in a lemony, garlicky and buttery sauce over a bed of light and fresh zucchini noodles, aka zoodles; a lighter take on shrimp scampi.
Prep Time: 10 min
Cook Time: 10 min
Total Time: 20 min
Servings: 4

1 Tbsp olive oil
2 Tbsp butter
1 lb (16-24) shrimp, shelled and deveined
4 cloves garlic, chopped
1 pinch red pepper flakes (optional)
1/4 cup white wine OR chicken broth OR shrimp broth
2 Tbsp lemon juice (~1 lemon)
3 medium zucchini, cut into noodles
Salt and pepper, to taste
1 tsp lemon zest
1 Tbsp parsley, chopped

Heat the oil and melt the butter in a pan over medium-high heat until frothing, add the shrimp, cook for 2 minutes, flip, add the garlic and red pepper flakes and cook for 1 more minute before setting the shrimp aside.

Add the white wine and lemon juice to the pan, deglaze it, simmer for 2 minutes, add the zucchini noodles and cook until just tender, about 2 minutes, before seasoning with salt and pepper, adding the shrimp, lemon zest and parsley, tossing everything and removing from the heat.

Enjoy immediately!

Note: Cut the zucchini into noodles with a mandoline or a spiralizer.
Servings: 4
Nutrition per Serving: 224 Calories, 9g Fat, 4g Saturated, 0g Trans Fat, 229mg Cholesterol, 141mg Sodium, 6g Carbs, 1g Fiber, 3g Sugars,  29g Protein


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Thursday, September 24, 2015

[Healthy_Recipes_For_Diabetic_Friends] Green Soup with Spinach and Almonds - 9.6g Carbs, 5.7g Fiber, 1.9g Sugar

 

Green Soup with Spinach and Almonds - 9.6g Carbs, 5.7g Fiber, 1.9g Sugar

From: Crawford, Jackson; Books, Encore (2013-06-27). The Farmers Market Guide: Healthy and Fresh Recipes (Kindle Locations 203-210). Encore Publishing. Kindle Edition.
Prep Time: 15 min
Cook Time: 0 min  
Ready In: 15 min  
Servings: 4

1 avocado
1 small zucchini, chopped
2 stalks celery, chopped
2 cups raw spinach
1/ 4 cup fresh parsley
1/ 2 cup fresh cilantro
2 slices green pepper
1/ 8 cup raw onion, chopped
1 small clove garlic
1/ 4 cup raw almonds, preferably soaked over night and rinsed
1/ 4 tsp sea salt, to taste
1 1/2 cups filtered water
1/ 2 to 1 lemon, juiced
1 small watermelon radish for garnish, diced small

1. Place all the ingredients in the blender except the sea salt and process to desired consistency and warmth if you have a Vitamix. If you have a regular blender you may pour into a sauce pan and gently warm over low heat until just warm enough to enjoy but not hot.

2. Adjust seasoning further with sea salt to your liking and add a squeeze of lime juice to brighten the flavor if you wish, garnish with radish and enjoy!

Nutrition From: www.caloriecount.about.com - Does not include radish
Servings: 4
Serving Size: 252 g
Nutrition per Serving: 157 Calories, 117 Calories from Fat, 13g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 165mg Sodium, 536mg Potassium, 9.6g Carbs, 5.7g Dietary Fiber, 1.9g Sugars, 3.5g Protein
Vitamin A: 41% - Vitamin C: 53% - Calcium: 6% - Iron: 8%
Nutrition Grade: A

Good Points:
No cholesterol
High in dietary fiber
Very high in vitamin A
Very high in vitamin C


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Wednesday, September 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Crockpot Chicken Chile Verde - 15.9g Carbs, 7.4g Fiber, 3.1g Sugars

 

Crockpot Chicken Chile Verde - 15.9g Carbs, 7.4g Fiber, 3.1g Sugars

From: www.nancynewcomer.com
Serves: 6

3 chicken thighs, skinless, bone-in
3 chicken breasts, skinless/boneless
1/2 cup chicken broth or water (can be omitted if you like it thicker) *Low Sodium Broth used for nutrition!
8 tomatillos  
1 jalapeno pepper, halved & seeded
1 white onion, quartered
4 garlic cloves
Lime juice from 1 lime
1/2 tsp white pepper
1 tsp sea salt
2 tsp cumin
1/2 cup cilantro, plus extra for garnish later
1 Tbsp olive oil OR coconut oil
3  zucchini, diced
2 medium avocados for garnish

In a blender, add tomatillos, jalapeno pepper, onion, garlic, lime juice, pepper, sea salt  cumin and cilantro. Turn on until just blended. Place chicken in a crockpot and pour tomatillo mixture over it along with half cup of chicken broth. Cook on high for about 3 -3 ½ hours. Check a couple of times periodically to blend and stir. After it's done, chicken will be ready to shred with a fork.  In a side skillet, heat oil and saute zucchini until browned. Fold into chicken chili mixture. Serve in bowls and garnish with fresh cilantro & avocado slices (the equivalent of ¼ avocado per serving)

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 410 g
Nutrition per Serving: 472 Calories, 240 Calories from Fat, 26.7g Total Fat, 6g Saturated Fat, 0g Trans Fat, 125mg Cholesterol, 456mg Sodium, 1,116mg Potassium, 15.9g Total Carbs, 7.4g Dietary Fiber, 3.1g Sugars, 44.2g Protein
Vitamin A 11% - Vitamin C 59% - Calcium 7% - Iron 19%
Nutrition Grade: B+

Good points:
    Low in sugar
    High in niacin
    High in selenium
    High in vitamin B6
    High in vitamin C


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Monday, September 21, 2015

[Healthy_Recipes_For_Diabetic_Friends] Grilled Moroccan Chicken - 3g Carbs, 1g Fiber, 1g Sugar

 

Grilled Moroccan Chicken - 3g Carbs, 1g Fiber, 1g Sugar

From: www.onceuponachef.com - By Jennifer Segal
Servings: 4

1 1/2 to 1 3/4 lb boneless skinless chicken breasts (or chicken tenderloins)
1/4 cup extra virgin olive oil
1 tsp salt
1 tsp sugar
3 garlic cloves, minced
2 tsp paprika
1 tsp cumin
1/2 tsp coriander
1/4 tsp ginger
1/4 tsp turmeric
1/4 tsp cinnamon
1/8 tsp cayenne pepper

Place chicken breasts between 2 pieces of wax or parchment paper and, using a meat mallet, pound to an even 1/2-inch thickness. (Skip this step if substituting chicken tenderloins.)

Mix all ingredients except chicken together in a small bowl or measuring cup. Place pounded chicken breasts inside 1 gallon zip-lock bag. Add marinade to the bag, press air out and seal shut. Massage marinade into the breasts until evenly coated. Place the bag in a bowl in the refrigerator (to protect against leakage), and let the chicken marinate for 5-6 hours.

Clean grill and preheat to high. Place chicken breasts on grill, spooning marinade over top. Grill, covered, for 2-3 minutes per side. Do not overcook.

Servings: 4
Nutrition per Serving: 344 Calories, 19g Fat, 3g Saturated Fat, 118mg Cholesterol, 798mg Sodium, 3g Carbs, 1g Fiber, 1g Sugar, 40g Protein


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Saturday, September 19, 2015

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Steaks with Ginger, Turmeric, and Cumin - 14.9g Carbs, 5.8g Fiber, 5.4g Sugar

 

Cauliflower Steaks with Ginger, Turmeric, and Cumin - 14.9g Carbs, 5.8g Fiber, 5.4g Sugar

From: The Kitchn
Serves: 3

1 large head cauliflower
Salt and pepper
2 Tbsp olive oil, divided
1 tsp freshly grated ginger
1 tsp ground cumin
1/2 tsp ground turmeric
Small handful of cilantro, chopped

Preheat the oven to 400°F.

Remove the leaves and trim the stem end of the cauliflower, leaving the core intact. Using a large knife, cut the cauliflower from top to base into three 3/4-inch-thick "steaks." Season each steak with salt and pepper on both sides. (Reserve any loose florets for another use.)

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the cauliflower steaks until golden brown, about 2 minutes on each side. Gently transfer the steaks to a baking sheet.

Whisk together the remaining 1 tablespoon of olive oil, ginger, cumin, and turmeric. Brush or spoon the mixture onto the cauliflower steaks.

Roast in the oven until tender, about 15 minutes. Garnish with cilantro and serve.

Servings: 3
Nutrition per Serving: 155 Calories, 10g Fat, 1.6g Saturated Fat, 0g Trans Fat, 85.6mg Sodium, 14.9g Carbs, 5.8g Fiber, 5.4g Sugars, 5.6g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Revised: Coconut Flour Brownies

 

Coconut Flour Brownies - 4g Carbs, 3g Fiber, 1g Sugar

adapted from originally recipe from: Honeyville

Rich, dense, and oh so delicious, these brownies are packed full of flavor and texture. The sweet taste of coconut, combined with the deliciousness of cocoa powder, gives you the perfect treat for any time of the year. Serve these brownies up warm with a big scoop of vanilla ice cream, or enjoy them with a rich chocolate frosting. Whichever you decide, you're certain to love everything about these gluten-free beauties!

1/2 cup organic coconut flour
1/2 cup cocoa powder (NOTE)
1/2 cup coconut oil
3 large eggs
6 Tbsp sugar free honey
2 Tbsp FiberYum prebiotic sweetener (NOTE)
3 to 6 drops EzSweetz liquid sweetener (or to taste)
1 tsp vanilla

Preheat oven to 300 degrees F. Grease an 8 inch square baking pan and set aside.

In a large bowl, combine coconut flour, cocoa powder, coconut oil, eggs, d/f honey, FiberYum, EzSweetzh, and vanilla, and mix together with an electric hand mixer until a smooth batter forms. Pour batter into your greased baking pan. Bake at 300 degrees for 30 to 35 minutes.

Remove and let cool for an additional 30 minutes before slicing and serving.

Makes: 16 brownies

NOTE: I used Black Onyx cocoa so you may have to adjust the nutritional information slightly if you use different cocoa. Black Cocoa gives that real dark color you see oreo cookies have. The FiberYum if a prebiotic fiber sweetener that I used to get a good fiber amount. You could just use s/f honey instead but once again you will have to rework the nutritional info.

Nutritional Information Per Brownie: Calories 120, Protein 2 gr, Fat 9 gr, Sat Fat 7 gr, Carbs 4 gr, Sugar 1 gr, Fiber 3 gr, Sodium 81 mg, Potassium 16 mg, Cholesterol 40 mg

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Wednesday, September 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Roasted Turkey Breast - 0g Carbs, 0g Fiber, 0g Sugar

 

Roasted Turkey Breast - 0g Carbs, 0g Fiber, 0g Sugar

From: http://healthyrecipesblogs.com - Author: Vered DeLeeuw
Roasted turkey breast – golden and crisp on the outside, juicy and tender on the inside. For intimate Thanksgiving gatherings, and for those preferring not to deal with a whole bird. Just like baked chicken breast, I find that the secret to a crispy skin and juicy meat is roasting at a high temperature.
Recipe type: Entree, Gluten-Free, Low-Carb, Primal/Paleo
Prep time: 25 min
Cook time: 45 min
Total time: 1 hour 10 min
Servings: 8

Olive oil spray
2 turkey breast halves, bone-in or boneless, skin on (about 2 lb each)
2 Tbsp extra virgin olive oil

Seasoning mix:
1 tsp kosher salt
1/4 tsp freshly ground black pepper
1 tsp garlic powder
1 tsp dry mustard
1 tsp paprika
1 tsp dried sage
1 tsp dried thyme

Preheat oven to 450 degrees F. Fit a roasting pan with a roasting rack and spray the rack with olive oil spray.

Brush the turkey breast halves with olive oil and rub with the seasoning mix.

Place skin side up on the roasting rack.

Roast 45-60 minutes, until the skin is brown and juices run clear when pierced with a fork. If using an instant-read thermometer, your target temperature is 165 degrees F, but you can take the turkey out of the oven at 160 degrees F. It will reach 165 degrees while it rests. If roasting longer than 45 minutes, cover loosely with foil to avoid scorching the top.

Remove from oven, cover loosely with foil and allow to rest 15-20 minutes, still on rack, before carving.

Notes
1. If roasting a whole turkey breast rather than turkey breast halves, you'll need significantly more time. Last time I roasted a 3 1/2-lb. whole turkey breast, I roasted for 1 3/4 hours - it took that long for an instant-read thermometer to register 160 degrees F. It turned out fabulous, with crisp, savory skin and very juicy meat, the juiciest we've ever had actually. But it does require a longer time commitment than turkey breast halves, and you should loosely cover it with foil after the first 45 minutes of roasting, to avoid scorching the top.

Servings: 8
Serving size: 6 oz cooked
Nutrition per Serving: 258 Calories, 5g Fat, 0g Carbs, 0g Fiber, 0g Sugar, 90mg Sodium, 49g Protein


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Sunday, September 13, 2015

[Healthy_Recipes_For_Diabetic_Friends] Tomato and Egg Stacks - 6g Carbs, 1g Fiber, 3g Sugar

 

Tomato and Egg Stacks -  6g Carbs, 1g Fiber, 3g Sugar

From: www.prevention.com
Prep Time: 10 min
Total Time: 50 min
Servings: 4

3 tsp olive oil
1 lg yellow onion, thinly sliced
2 tsp chopped fresh thyme
1 lg beefsteak tomato, sliced into 4 rounds
3 oz shredded smoked mozzarella
4 slices reduced-sodium ham (about 4 oz), sliced into strips
4 lg eggs

1. HEAT oven to 400 degrees F. Heat 2 tsp of the oil in medium nonstick skillet over medium-high heat. Add onion, thyme, and 1/2 tsp kosher salt. Cook, stirring, until onion is soft, about 6 minutes. Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to bowl.

2. COAT lightly sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, heat remaining 1 tsp oil in skillet over medium-high heat. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs. Top each tomato slice with ham and an egg before serving. Season with additional thyme, if desired.

Servings: 4
Nutrition per Serving: 230 Calories, 19g Protein, 6g Carbs, 1g Fiber, 3g Sugars, 14g Fat, 5g Sat Fat, 490mg Sodium


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