Thursday, April 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Refried Beans - 35g Carbs, 10g Fiber

 

Refried Beans - 35g Carbs, 10g Fiber

From: www.cuisinerecipes.com

You can adjust the heat of these beans by upping the spice level of your preferred purchased salsa.
Total time: 30 min
Servings: 4

  > COOK
2 strips thick-sliced bacon, diced
1 cup purchased salsa

  > PUREE
2 cans pinto beans, drained, rinsed and divided (16 oz each)
Salt, to taste

GARNISH:
Crumbled queso fresco
Cilantro sprigs (optional)

Preheat oven to 450 degrees F.

Cook bacon in a saucepan over medium heat until crisp; transfer to a paper-towel-lined plate. Drain all but 1 Tbsp. drippings from pan and increase heat to high.

Stir in salsa and boil until liquid is nearly evaporated, about 5 minutes, stirring frequently.

Puree half the beans, bacon, and salsa in a food processor until smooth. Transfer mixture to a bowl and fold in remaining whole beans.

Spread bean mixture in a 2-qt. baking dish, cover with foil, and bake 15 minutes. Garnish with queso fresco and cilantro.

Servings: 4
Nutrition per Serving: 230 Calories, 3g Total Fat, 1g Sat Fat, 5mg Cholesterol, 888mg Sodium, 35g Carbs, 10g Fiber, 12g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Mexican Stuffed Peppers - 34g Carbs, 11g Fiber

 

Mexican Stuffed Peppers - 34g Carbs, 11g Fiber

From: www.cuisinerecipes.com
These are lightly charred on the grill, packed with a mixture of steak, cheese, and vegetables, then topped with a guacamole that's chock-full of bright Mexican flavor.
Total time: 45 min
Servings: 4

  > FOR THE PEPPERS, COMBINE
2 tsp ground cumin
2 tsp ground coriander
2 tsp chili powder
2 tsp granulated garlic
2 tsp kosher salt
1/2 tsp cayenne pepper

  > RUB
1 lb sirloin steak, trimmed
2 tsp olive oil

  > TOSS
4 red bell peppers, halved crosswise and seeded
2 ears fresh corn, husked
2 poblano chiles, halved lengthwise and seeded
1 small red onion, cut into 1/2-inch-thick slices
2 Tbsp olive oil
Salt and black pepper
3/4 cup crumbled queso fresco, divided

  >FOR THE SAUCE, GRILL
2 large tomatillos, halved
1 jalapeno, halved and seeded
1 avocado
1/4 cup chopped fresh cilantro
2 tsp fresh lime juice
1 tsp minced fresh garlic
Salt and black pepper

Preheat grill for indirect grilling, heating one side to medium-high and the other side to low. Brush grill grate with oil.

For the peppers, combine cumin, coriander, chili powder, granulated garlic, 2 tsp. salt, and cayenne.

Rub sirloin with 2 tsp. oil, then thoroughly rub with spice mixture.  

Toss bell peppers, corn, chiles, and onion with 2 Tbsp. oil; season with salt and black pepper.

Grill bell peppers and chiles, cut sides down, covered, over low, until tender, about 10 minutes.

Grill steak, covered, over medium-high, 5 minutes per side for medium. Grill corn and onion, covered, over medium-high, until tender, about 3 minutes per side. Cut corn from the cob. Thinly slice steak against the grain. Dice steak, chiles, and onion.

Toss together chopped vegetables, steak, and ½ cup queso fresco, then divide among pepper halves. Top peppers with remaining 1/4 cup queso fresco.

For the sauce, grill tomatillos and jalapeno, cut sides down, covered, over low, until tender, 3 minutes per side.

Puree tomatillos, jalapeño, avocado, cilantro, lime juice, and minced garlic in a food processor until smooth; season with salt and black pepper. Serve sauce over stuffed peppers.

Servings: 4
Nutrition per Serving: 540 Calories, 31g Total Fat, 8g Sat Fat, 70mg Cholesterol, 1,099mg Sodium, 34g Carbs, 11g Fiber, 32g Protein


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Wednesday, April 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] The Best Low Carb Hot Fudge Sauce - 3g Carbs, 1g Fiber

 

The Best Low Carb Hot Fudge Sauce - 3g Carbs, 1g Fiber

This low carb sugar-free hot fudge sauce is so good, you will want to eat it with a spoon.

1 cup whipping cream
1/3 cup powdered Swerve Sweetener
2 1/2 ounces unsweetened chocolate, finely chopped
1/2 tsp vanilla extract

In a medium saucepan over medium heat, whisk together whipping cream and sweetener until combined. Bring to a simmer and remove from heat. Add chopped chocolate and let sit 5 minutes, until chocolate is completely melted. Add vanilla extract and whisk until smooth. Drizzle over your favorite low carb ice cream or use as chocolate fondue.

Nutrition per 2 Tbsp Serving: 158 Calories, 1g Protein, 15g Fat, 10g Sat Fat, 3g Carbs, 1g Fiber, 12mgSodium, 50mg Cholesterol
Total NET CARBS = 1.23 gr

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Tuesday, April 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Tamale Chicken Potpies - 28g Carbs, 3g Fiber

 

Tamale Chicken Potpies - 28g Carbs, 3g Fiber

From: Cooking Light - November 2014 VIA www.myrecipes.com
Total time: 43 min
Hands-on: 28 min
Total: 43 min
Serves: 4

2 tsp canola oil
1 cup chopped onion
12 oz ground chicken
1 Tbsp ground cumin
1/2 tsp chili powder
1/2 tsp salt, divided
1 cup chopped zucchini
3/4 cup fresh corn kernels
1 (10-oz can) diced tomatoes and green chiles, undrained
1 (8-oz can) unsalted tomato sauce
Cooking spray
1/2 cup coarsely ground yellow cornmeal
1 1/2 cups water, divided
3 oz Monterey Jack cheese, shredded and divided (about 3/4 cup)

1. Preheat oven to 400°.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add chicken; cook 3 minutes, stirring to crumble. Stir in cumin, chili powder, and 1/4 tsp salt; cook 1 minute. Add zucchini, corn, tomatoes, and tomato sauce; bring to a boil. Reduce heat; simmer 8 minutes, stirring occasionally. Divide chicken mixture evenly among 4 (10-oz) ramekins coated with cooking spray. Place ramekins on a jelly-roll pan.

3. Place remaining 1/4 tsp salt, cornmeal, and 1/2 cup water in a medium bowl, stirring to combine. Bring remaining 1 cup water to a boil in a medium saucepan. Gradually add cornmeal mixture to pan; cook 3 minutes or until thickened, stirring frequently. Stir in 2 oz cheese. Divide cornmeal mixture evenly among ramekins. Sprinkle evenly with remaining 1 ounce cheese. Bake at 400° for 15 minutes or until light golden brown.

Serve these individual potpies with a side of spicy black beans: Heat 2 tsp canola oil in a medium saucepan over medium heat. Add 1/2 cup diced green bell pepper and 2 minced garlic cloves; sauté until soft. Stir in 1 (15oz can) rinsed and drained black beans, 1 Tbsp fresh lime juice, and 1/2 tsp grated lime rind; cook until thoroughly heated (about 5 minutes). Stir in 1/2 tsp crushed red pepper, if desired.

Serves: 4
Nutrition per Serving: 355 Calories, 16.8g Fat, 6.4g Sat Fat, 6.6g Mono Fat, 2.5g Poly Fat, 92mg Cholesterol, 24g Protein, 28g Carbs, 3g Fiber, 3mg Iron, 493mg Sodium, 194mg Calcium


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[Healthy_Recipes_For_Diabetic_Friends] Potato and Asparagus Salad with Lemon Basil Dressing - 38.9g Carbs, 7.1g Fiber, 4.1g Sugar

 

Potato and Asparagus Salad with Lemon Basil Dressing - 38.9g Carbs, 7.1g Fiber, 4.1g Sugar

From: www.mediterrasian.com
An Italian-inspired salad with asparagus and chunks of potato coated in a lemony basil dressing.

2 lbs potatoes, peeled and cut into bite-size pieces
12 asparagus spears, ends cut off, then cut into thirds
5 Tbsp extra virgin olive oil
2 Tbsp lemon juice
2 Tbsp finely chopped fresh basil
1/2 garlic clove, minced
1 tsp salt
1/2 tsp freshly ground black pepper

COOK the potatoes in a large pot of boiling water for 10 minutes, adding the asparagus for the final 6 minutes of cooking.

PLACE the olive oil, lemon juice, basil, garlic, salt and pepper in a jar with screw-top lid and shake to combine.

RINSE the potatoes and asparagus under cold water then drain thoroughly.

PLACE them in a large bowl with the dressing and toss gently until well combined.

Variation: Use green beans instead of asparagus.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 329 g
Nutrition per Serving: 324 Calories, 161 Calories from Fat, 17.9g Total Fat, 2.6g Saturated Fat, 0mg Cholesterol, 598mg Sodium, 1087mg Potassium, 38.9g Total Carbs, 7.1g Dietary Fiber, 4.1g Sugars, 5.5g Protein - Vitamin A 13% - Vitamin C 88% - Calcium 4% - Iron 16%
Nutrition Grade: B+

Good points:
    No cholesterol
    Very high in vitamin C


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Monday, April 25, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chicken Spinach Casserole - 4g Carbs

 

Chicken Spinach Casserole - 4g Carbs

From: NCC
Servings: 6

1 broiler-fryer chicken, cooked, skinned, chopped
10 oz frozen spinach
1/4 cup finely chopped onion
1/2 tsp garlic powder, divided
8 oz fresh mushrooms, sliced
2 Tbsp margarine, melted
1 cup low fat mozzarella cheese

Cook spinach according to package directions, eliminating salt; drain.

Mix onions with spinach.

Arrange spinach in bottom of 1 1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.

Arrange mushrooms on spinach and drizzle with melted margarine.

Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.

Top with mozzarella cheese.

Place in 350F oven and bake for 30 minutes.

Servings: 6
Nutrition per Serving: 202 Calories, 9g Fat, 3g Saturated Fat, 74mg Cholesterol, 205mg Sodium, 26g Protein, 4g Carbs


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Sunday, April 24, 2016

[Healthy_Recipes_For_Diabetic_Friends] Pesto Salmon Packets with Green Beans - 17.3g Carbs, 6.4g Fiber, 7.7g Sugar

 

Pesto Salmon Packets with Green Beans - 17.3g Carbs, 6.4g Fiber, 7.7g Sugar

From: www.delish.com - By Judy Kim
Having fish for dinner is way more fun when you get to unwrap it like a present.
Total Time: 35 min
Prep: 5 min
Cook: 30 min
Level: Easy
Servings: 4

1 lb green beans, cleaned and trimmed
1 jar prepared pesto
2 lemons, cut into thin wheels
4 pieces salmon, about 2 lb
kosher salt
Freshly ground black pepper
1/4 cup chopped fresh parsley

Preheat oven to 450 degrees F. Prepare 4 pieces of parchment paper, each about 12"-x- 12". Fold each piece in half.

Place open parchment pieces on a sheet pan and place a handful of green beans along the fold of each piece; top with a small spoonful of pesto and 2 to 3 lemon wheels. Season salmon with salt and pepper and place one piece on top of lemons in each packet. Spread a spoonful of pesto over each piece of fish.

Fold parchment over fish and vegetables, then fold and twist edges under to seal (you should create a half-moon shape). Repeat with remaining packets and bake for 15 to 20 minutes.

Transfer each parchment packet to a dish and carefully cut a slit to let out steam. Garnish with parsley and serve with remaining pesto sauce.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size 464 g
Nutrition per Serving: 688 Calories, 423 Calories from Fat, 47g Total Fat, 8.3g Saturated Fat, 0g Trans Fat, 119mg Cholesterol, 626mg Sodium, 17.3g Total Carbs, 6.4g Dietary Fiber, 7.7g Sugars, 54.2g Protein
Vitamin A 36% - Vitamin C 76% - Calcium 39% - Iron 20%
Nutrition Grade: B-

Good points:
    High in magnesium
    Very high in phosphorus
    Very high in selenium
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Brazilian Grilled Flank Steak - 4.1g Carbs, 0.6g Fiber, 0.8g Sugar

 

Brazilian Grilled Flank Steak - 4.1g Carbs, 0.6g Fiber, 0.8g Sugar

From: mymansbelly.com - Author: Pamela Braun
Fire up the grill! This tangy and spicy Brazilian flank steak marinade will have your senses singing. Grilled flank steak means dinner is quick and tasty.
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Cuisine: Brazilian
Serves: 4

1 tsp ground cumin
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
4 garlic cloves, grated or finely minced
1/2 small red onion, finely chopped
Handful cilantro, leaves finely chopped
1 serrano chile, finely minced
1/3 cup Lime Juice
1/2 cup Olive Oil
2 lb Flank Steak

1. Place all ingredients, except for flank steak, into large zip top bag. Blend the ingredients well. Add the flank steak to the mixture. Seal the top of the bag while removing as much air as possible. Work the marinade around, on the meat, to make sure that all surfaces are covered. Slide the marinating steak into the refrigerator and let sit overnight.

2. Pre-heat grill to highest temperature.

3. Remove steak from marinade and cook for 2 minutes on one side and 1½ minutes on the other (check to make sure meat is done to your likeness before taking it off the grill - you may need to cook it a couple of minutes longer).

4. Let the meat rest for 10 minutes before slicing.

5. Serve topped with extra marinade* or as is.

Notes: *You really shouldn't use the marinade that the raw meat was sitting in to drizzle over the cooked meat. You should make up more marinade (so that you have fresh to drizzle over cooked steak). If you double the original marinade recipe, double all ingredients except for the garlic.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 291 g
Nutrition per Serving: 673 Calories, 398 Calories from Fat, 44.3g Total Fat, 11.4g Saturated Fat, 125mg Cholesterol, 421mg Sodium, 839mg Potassium,  4.1g Total Carbs, 0.6g Dietary Fiber, 0.8g Sugars, 63.6g Protein
Vitamin A 2% - Vitamin C 15% - Calcium 5% - Iron 26%
Nutrition Grade: B-

Good points:
    Very low in sugar
    High in niacin
    High in selenium
    High in vitamin B6
    High in zinc


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[Healthy_Recipes_For_Diabetic_Friends] Broiled Salmon and Asparagus with Crème Fraîche - 7.7g Carbs, 2.7g Fiber

 

Broiled Salmon and Asparagus with Crème Fraîche - 7.7g Carbs, 2.7g Fiber

From: www.myrecipes.com - Sheet Pan Suppers (Workman, 2014), Sunset June 2015
This technique cooks salmon perfectly every time. The sauce is flavorful and rich, but not heavy--just right for a weeknight.
Total time: 30 min
Total Time: 30 min
Serves: 4

2 bunches asparagus (about 2 lb total)
3 Tbsp extra-virgin olive oil
About 3/4 tsp kosher salt, divided
About 1/2 tsp pepper, divided
4 skinned salmon fillets (5 to 6 oz each)
1/2 cup crème fraîche
1 Tbsp each whole-grain mustard and chopped fresh chives

1. Preheat broiler with oven rack about 4 in. from heat.

2. Snap off bottom of an asparagus spear to see where it breaks easily. Line up remaining spears and slice off bottoms at the same spot. Put trimmed asparagus on a 12- by 17-in. rimmed baking sheet, sprinkle with oil and 1/4 tsp. each salt and pepper, and toss to coat. Arrange asparagus in a single layer on baking sheet.

3. Season salmon with remaining 1/2 tsp. salt and 1/4 tsp. pepper, then set on top of asparagus in a single layer.

4. Broil salmon and asparagus until salmon is no longer translucent but still moist in center and asparagus is browned in spots, 8 to 12 minutes. If asparagus isn't done, lift salmon to a platter and return asparagus to oven for a few more minutes.

5. Meanwhile, whisk together crème fraîche, mustard, chives, and salt and pepper to taste in a small bowl.

6. Serve salmon and asparagus with crème fraîche sauce.

Serves: 4
Nutrition per Serving: 488 Calories, 60% Calories from fat, 33g Fat, 10g Sat Fat, 124mg Cholesterol, 39g Protein, 7.7g Carbs, 2.7g Fiber, 395mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Yogurt Marinated Chicken Skewers - 1.92g Carbs, 0.17g Fiber

 

Yogurt Marinated Chicken Skewers - 1.92g Carbs, 0.17g Fiber

 

From: www.asweetlife.org - Carolyn Ketchum

I swear there is something in yogurt, the enzymes or the amino acids or the probiotics or something, that tenderizes chicken. I don't know this for sure but I do know that every time I make chicken that's been marinated in yogurt, it's more tender and juicy than any other. It's a great way to prepare boneless, skinless chicken breasts, which tend to be overly dry when grilled.

 

3/4 cup full fat Greek yogurt

2 Tbsp freshly squeezed lemon juice

2 Tbsp olive oil

1 clove garlic, minced

2 tsp ground cumin

1/2 tsp ground coriander

1 tsp kosher salt

1/2 tsp pepper

1/4 tsp cayenne

4 boneless, skinless chicken breasts (about 1 1/2 lbs), cut into 1 inch chunks

 

In a large bowl, whisk together the yogurt, lemon juice, olive oil, garlic, cumin, coriander, salt, pepper and cayenne.

 

Add chicken and toss well to coat. Refrigerate and marinate for at least 2 hours and up to overnight.

 

Thread chicken chunks onto 8 skewers (if using bamboo, make sure you soak them for at least an hour beforehand!).

 

Preheat grill to medium and brush grates lightly with oil. Grill chicken skewers until cooked through, about 3 to 4 minutes per side. Watch for flare ups with your grill, these are drippy!

 

Serve with cauliflower rice or grilled veggies.

 

Serves: 8

Nutrition per Serving: 164 Calories, 6.89g Total Fat, 62 Calories from Fat, 69mg Cholesterol, 1.92g Carbs, 0.17g Total Dietary Fiber, 20.80g Protein


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Friday, April 22, 2016

[Healthy_Recipes_For_Diabetic_Friends] Pecan Crusted Turkey Tenderloins

 

Pecan Crusted Turkey Tenderloins

1 1/2 cups dried bread crumbs
1 1/2 cups pecans, very finely chopped
1 tsp fresh parsley, chopped
1/4 tsp poultry seasoning
1/4 tsp fine black pepper
2 eggs
1 Cup water
1 to 1 1/2 lb Turkey Tenderloins, pounded to an even thickness

Mix first five ingredients together in a shallow dish. Mix eggs and
water together in another shallow dish.

Dip turkey tenderloins into egg wash and roll in dry mixture.

Spray a baking pan with non stick cooking spray. Place turkey in
prepared pan.

Bake in a 350 degree F oven until no longer pink in the center and the
internal temperature reaches 170 degrees F. Baking time is approximately
30 minutes.

Makes: 4 servings

Nutritional Information Per Serving: Calories: 310 ; Protein: 20 g ;
Fat: 17 g ; Sodium: 230 mg; Cholesterol: 25 mg ; Carbohydrates: 20 g

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Thursday, April 21, 2016

[Healthy_Recipes_For_Diabetic_Friends] Thai Chicken Lettuce Wraps

 

Thai Chicken Lettuce Wraps

1 lb skinless, boneless chicken breast, cut into bite sized pieces
8 large lettuce leaves, washed and dried
1 tsp sesame oil
1/4 cup reduced sodium soy sauce
1 Tbsp sugar
1 to 2 Tbsp Thai chili paste
4 garlic cloves, minced
1/4 cup cilantro
Juice from 1 lime

Heat sesame oil in a medium sized non stick skillet over medium high heat.

Add in garlic, and saute until fragrant, about 2 minutes. Then add in
chicken and cook until browned on all sides.

Turn heat down to medium, and then stir in soy sauce, chili paste,
sugar, and lime juice, and continue cooking, stirring occasionally,
until chicken is full cooked through, about 8 to 10 minutes.

Divide chicken evenly amongst lettuce leaves and top with cilantro.
Serve immediately.

Makes: 4 servings

PER SERVING: 176 calories; 5.5g fat; 5.5g carbohydrates; 24 g protein; 0
g fiber

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