Wednesday, August 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Tomato and Vegetable Soup - 16g Carbs,4g Fiber

 

Roasted Tomato and Vegetable Soup - 16g Carbs,4g Fiber

From: www.diabeticlivingonline.com

Total Time: 55 min
Servings: 8

1 Tbsp olive oil
1 medium onion, chopped
1 stalk celery, sliced
1 medium carrot, chopped
1 tsp garlic, minced
3 14 oz cans chicken broth, less sodium
2 cup butternut squash, cut-up, peeled, and seeded
14 1/2 oz tomatoes, fire-roasted, diced OR diced tomatoes, undrained
1  15 - 19 oz can white kidney beans, rinsed and drained
1 small zucchini, halved lengthwise and sliced
1 cup broccoli florets
1 Tbsp oregano, fresh OR 2 tsp dried oregano, crushed
1/4 tsp salt
1/4 tsp pepper, black
Parmesan cheese, shredded

1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.

2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Servings: 8
Nutrition per Serving: 92 Calories, 2g Fat, 641mg Sodium, 0g Saturated Fat, 6g Protein, 16g Carbs,4g Fiber

Diabetic Exchanges: 1 1/2 Medium-Fat Meat, 1 1/2 Vegetables, 1 Starch


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[Healthy_Recipes_For_Diabetic_Friends] Chicken Gumbo - 11g Carbs, 2g Fiber

 

Chicken Gumbo - 11g Carbs, 2g Fiber

From: National Heart, Lung and Blood Institute
You'll add this simple but filling dish to your list of your favorite comfort foods.
Servings: 8
Serving size: 3/4 cup

1 tsp vegetable oil
1/4 cup all-purpose flour
3 cups chicken, less sodium broth
1 1/2 lb chicken breast, skinless, boneless, cut into 1-inch strips
1 cup potatoes, cubed
1 cup onions, chopped
1 cup carrots, coarsely chopped
1/2 medium carrots, grated
1/4 cup celery, chopped
4 cloves garlic, finely minced
2 stalks scallions, (green onions) chopped
1 bay leaf
1/2 tsp thyme
1/2 tsp black pepper
2 tsp jalapeno peppers
1 cups okra, sliced into 1/2-inch pieces

1. Add oil to large pot and heat over medium flame.

2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.

3. Slowly stir in all broth using wire whisk. Cook for two minutes. Broth mixture should not be lumpy.

4. Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20 to 30 minutes.

5. Add okra and let cook for 15 to 20 more minutes.

6. Remove bay leaf and serve hot in bowl or over rice.

Servings: 8
Serving size: 3/4 cup
Nutrition per Serving: 165 Calories, 4g Fat, 51mg Cholesterol, 81mg Sodium, 1g Saturated Fat, 21g Protein, 11g Carbs, 2g Fiber


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[Healthy_Recipes_For_Diabetic_Friends] Grilled Turkey Mole - 6g Carbs, 1g Fiber

 

Grilled Turkey Mole - 6g Carbs, 1g Fiber

From: www.diabeticlivingonline.com
Mole (MOH-lay), a Mexican specialty, is a rich, reddish-brown sauce that contains an unexpected ingredient -- chocolate. Chili powder, garlic, and tomatoes also flavor this sauce, a common accompaniment to poultry.
Total Time: 33 min
Servings: 6

6 medium turkey, breast tenderloin steaks
1/4 cups lime juice
2 Tbsp chili powder (divided rougly into 1 tablespoon and 1/2 teaspoon)
2 tsp hot sauce
1 Tbsp margarine
1/2 cup onion
2 tsp sugar
1 clove garlic, minced
1 can tomatoes, diced, undrained
1/4 cup green chile peppers
1/2 tsp cocoa powder, unsweetened
1/8 tsp salt
Sour cream, light or fat-free

1. Rinse turkey; pat dry. Place the turkey in a plastic bag set in a shallow dish. For marinade, in a small bowl stir together the lime juice, the 1 tablespoon chili powder, and the hot pepper sauce. Pour over turkey. Close bag. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.

2. Meanwhile, for the mole sauce, in a medium saucepan heat margarine or butter over medium-high heat until melted. Cook and stir the onion, sugar, and garlic in hot margarine or butter about 7 minutes or until onion is tender. Stir in the undrained tomatoes, chile peppers, cocoa powder, the 1-1/2 teaspoons chili powder, and the salt. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat; set aside.

3. Meanwhile, for the mole sauce, in a medium saucepan heat margarine or butter over medium-high heat until melted. Cook and stir the onion, sugar, and garlic in hot margarine or butter about 7 minutes or until onion is tender. Stir in the undrained tomatoes, chile peppers, cocoa powder, the 1-1/2 teaspoons chili powder, and the salt. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat; set aside.

4. Drain the turkey, discarding the marinade. Grill turkey on the lightly greased rack of an uncovered grill directly over medium coals for 8 to 10 minutes or until turkey is tender and no longer pink, turning once. Serve with mole sauce and, if desired, sour cream. Makes 6 servings.

Servings: 6
Nutrition per Serving: 156 Calories, 5g Fat, 50mg Cholesterol, 231mg Sodium, 1g Saturated Fat, 22g Protein, 6g Carbs, 1g Fiber


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Monday, August 29, 2016

[Healthy_Recipes_For_Diabetic_Friends] Blender BBQ Sauce - 3.2g Carbs, 0.7g Fiber, 2.3g Sugar

 

Blender BBQ Sauce - 3.2g Carbs, 0.7g Fiber, 2.3g Sugar

From: www.healthylivinghowto.com
Prep Time: 1 min
Cook Time: 5 min
Yield: 3 cups

2 cup Strained Tomatoes
1/4 cup PLUS 2 Tbsp Raw Apple Cider Vinegar
3 Tbsp Coconut Aminos
1 1/2 Tbsp Yellow Mustard
1 Tbsp Hot Sauce
1 Tbsp Lemon Juice
1 Tbsp Hickory Liquid Smoke
1/2 Tbsp Celtic Sea Salt
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Unsulphered Blackstrap Molasses
35 drops Liquid Stevia

1. Place all ingredients in order listed in Vitamix blender canister.
2. Run Hot Soups program.
3. Transfer to glass jar, cool to room temperature, cover and seal.
4. Store in refrigerator for up to 14 days.

Blender/Stovetop Option: Add all ingredients to blender and process on high until smooth. Transfer sauce to saucepan and heat on medium-high heat until thickened.

Nutrition From: www.caloriecount.about.com
Nutrition Does not include: coconut aminos, hickory liquid smoke or stevia
Servings: 12
Serving Size: 54 g
Nutrition per Serving: 16 Calories, 1 Calories from Fat, 0.2g Total Fat, 0g Trans Fat, 0g 0mg Cholesterol, 503mg Sodium, 159mg Potassium, 3.2g Total Carbs, 0.7g Dietary Fiber, 2.3g Sugars, 0.7g Protein
Vitamin A 3% - Vitamin C 7% - Calcium 1% - Iron 3%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    High in dietary fiber
    High in iron
    High in manganese
    High in magnesium
    High in niacin
    Very high in potassium
    High in vitamin A
    High in vitamin B6
    Very high in vitamin C

Bad points:
    Very high in sodium
    Very high in sugar


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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars

 

Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars

 

From: www.closetcooking.com/2015/02/cauliflower-chowder.html

A quick, easy, light, healthy and tasty chowder starring cauliflower as the main ingredient that is a bowl of comfort food at it's best!

Prep Time: 10 min // Cook Time: 20 min // Total Time: 30 min // Servings: 4

 

2 Tbsp olive oil OR butter

1 onion, diced

2 carrots, diced

2 stalks celery, diced

2 cloves garlic, chopped

1 tsp thyme, chopped

1/4 cup flour (rice flour for gluten free)

4 cups low sodium vegetable broth OR chicken broth

1 head cauliflower, cut into bite sized pieces

2 bay leaves

1 cup milk OR cream

Salt, pepper and cayenne, to taste

 

1.     Heat the oil in a large sauce pan over medium-high heat, add the onions, carrots and celery and cook until tender, about 8-10 minutes.

2.     Mix in the garlic, thyme and flour and cook until the flour is lightly browned, about 2-3 minutes.

3.     Slowly stir in the broth, deglazing the pan as you go, add the cauliflower and bay leaves, bring to a boil, reduce the heat and simmer until the cauliflower is tender, about 10-15 minutes.

4.     Add the cream, season with salt, pepper and cayenne to taste, remove the bay leaves, remove from the heat and enjoy.


Option: Add 1-2 tablespoons white miso paste by taking some of the hot broth and mixing it into the miso in a bowl and then mixing it back into the chowder as you remove it from the heat. (The miso adds a nice umami flavor!) Note: miso is salty so you will not need to season with as much salt.
Option: Add 1/2 cup parmesan cheese! (More umami flavor!)
Option: Top with crumbled bacon!
Note: The cook time will vary depending on how large or small you cut the cauliflower.

 

Servings: 4

Nutrition per Serving: 178 Calories, 8.5g Fat, 1.8g Saturated, 0 Trans, 5mg Cholesterol, 468mg Sodium, 23g Carbs, 3.5g Fiber, 8.2 Sugars, 4.8g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Tandoori-Spiced Chicken Salad - 5g Carbs, 0g Fiber, 3g Sugar

 

Tandoori-Spiced Chicken Salad - 5g Carbs, 0g Fiber, 3g Sugar

From: cookbook author and nutritionist Ellie Krieger VIA www.washingtonpost.com
This enticing chicken salad takes its flavor cues from an Indian tandoori marinade, with big, bold spices that work together harmoniously without being overwhelming. Serve over lettuce with lemon wedges, or with crusty bread.
Make Ahead: The chicken needs to be poached, drained and refrigerated for at least 30 minutes, and up to 3 days, in advance. If you're making the chicken salad in advance, wait to add the cilantro until just before serving.
Servings: 4

1 1/2 lb boneless, skinless chicken breasts, pounded to an even 1/2-inch thickness
2 cups no-salt-added chicken broth
Water, as needed
1 tsp cumin seed (may substitute 1/2 tsp ground cumin)
1 small clove garlic
1/4 tsp salt, or more as needed
1/2 cup plain low-fat yogurt (not Greek style)
2 Tbsp low-fat mayonnaise
1 tsp fresh lemon juice
1 tsp peeled, finely grated fresh ginger root
1/2 tsp ground coriander
1/4 tsp ground turmeric
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
1/2 English (seedless) cucumber, seeded, quartered lengthwise and cut into 1/4-inch slices
1/3 cup fresh cilantro leaves

Arrange the pounded chicken breast pieces in a single layer in a large skillet; it's okay if the pieces overlap slightly. Add the broth and enough water to cover by about an inch. Cover and bring just to a boil over medium-high heat, then immediately remove from the heat; let the chicken sit in the liquid, covered, for about 10 minutes or until it is just cooked through.

Transfer the chicken to a container with a tight-fitting lid, discarding the liquid. Cool, then cover and refrigerate for at least 30 minutes (and up to 3 days).

Toast the cumin seed in a small, dry skillet over medium heat; cook for about 2 minutes, stirring frequently, just until fragrant and lightly browned. Transfer to a mortar and pestle and crush the seeds a bit; or transfer to a cutting board and use the flat side of a chef's knife to do the crushing.

Mince the garlic on a cutting board, then sprinkle with the salt. Use the flat side of a chef's knife to reduce the mixture into a pastelike consistency.

Whisk together the yogurt, mayonnaise and lemon juice in a medium bowl. Add the ginger, coriander, turmeric, black pepper, the crushed cumin seed and garlic-salt paste, stirring to form a smooth dressing. Taste, and add the cayenne pepper, if using.

Cut the chicken into bite-size chunks and place in a mixing bowl, along with the cucumber and cilantro.  Pour the dressing over and toss to coat. Taste, and season lightly with salt, as needed.

Serve chilled, or at a cool room temperature.

Servings: 4
Nutrition per Serving: 260 Calories (using 1.6 tablespoons chicken broth), 7g Total Fat, 2g Saturated Fat, 130mg Cholesterol, 300mg Sodium, 5g Total Carbs, 0g Dietary Fiber, 3g Sugar, 40g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic And Asparagus Soup - 1g Carbs, 1g Fiber

 

Roasted Garlic And Asparagus Soup - 1g Carbs, 1g Fiber

 

From: http://diethood.com/roasted-garlic-and-asparagus-soup-recipe/

Deliciously creamy, yet healthy and easy to make soup with roasted garlic and asparagus.

This soup can be made one day ahead. Once prepared, let cool; cover and refrigerate. Rewarm before serving.

Prep Time: 5 min // Cook Time: 20 min // Total Time: 25 min // Serves: 2 cups

Cuisine: American | Recipe Type: Soup

 

2 lbs Asparagus

10 Garlic Cloves (smashed)

2 tbsp

Olive Oil

Salt, to taste

Fresh Ground Pepper, to taste

3 cups 2% Milk

1 cup Low Sodium Vegetable Broth

Cracked Pepper, to taste

Chopped Parsley (for garnish)

 

1. Preheat oven to 450F.

2. Line a baking sheet with foil and set aside.

3. Toss asparagus and garlic with olive oil and season with salt and pepper.

4. Arrange asparagus on prepared baking sheet in one layer.

5. Roast for 12 minutes, or until asparagus is soft, stirring once.

6. Remove from oven and transfer asparagus and garlic to a blender.

7. Add broth and milk.

8. Blend until smooth. Depending on how large your blender is, you might have to do this part in batches. Transfer soup to a soup pot.

9. Warm soup over medium-high heat, thinning with more broth by 1/4 cupfuls, if desired.

10 Season with salt and pepper. Continue to taste for seasonings and adjust accordingly.

12. Ladle into bowls. Garnish with parsley and serve.

 

Servings: 2

Nutrition per Serving: 28 Calories, 0g Fat, 0mg Cholesterol, 62mg Sodium, 1g Protein,

32mg Potassium, 47mg Phosphorus, 4mg Calcium, 1g Carbs, 1g Fiber


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Friday, August 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Lemon Asparagus and Carrots - 6g Carbs - 5.3g Carbs, 1.8g Fiber, 2.7g Sugar

 

Lemon Asparagus and Carrots - 6g Carbs - 5.3g Carbs, 1.8g Fiber, 2.7g Sugar

From: The Diabetic Newsletter
Servings: 6

1/2 lb carrots, small
1 dash lemon pepper
8 oz asparagus spears, frozen or fresh
1/8 cup lemon juice

Wash, trim, and peel small carrots.

Place carrots in a steamer basket above boiling water.

Cover and steam about 15 minutes or till crisp- tender.

Rinse carrots in cold water; drain.

In the meantime, cook frozen asparagus spears according to package.

Rinse asparagus in cold water, drain.

Cover and chill drained carrots and asparagus.

To serve, arrange carrots and asparagus on a platter.

Sprinkle with a little lemon juice and lemon pepper.

Servings: 6
Nutrition per Serving: 26 Calories, 1g Protein, 19mg Sodium, 6g Carbs

Exchanges: 1 Vegetable

========================
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 81 g
Nutrition per Serving: 24 Calories, 1 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 28mg Sodium, 204mg Potassium, 5.3g Total Carbs, 1.8g Dietary Fiber, 2.7g Sugars, 1.2g Protein
Vitamin A 132% - Vitamin C 11% - Calcium 2% - Iron 5%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Very high in dietary fiber
    Very high in iron
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    Very high in potassium
    High in riboflavin
    High in thiamin
    Very high in vitamin A
    High in vitamin B6


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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Fajita Salad - 14g Carbs, 3g Fiber

 

Shrimp Fajita Salad - 14g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com
Preparation time: 12 min
Cooking time: 10 min

1 medium red bell pepper (2–3 inches in diameter)
1 medium green bell pepper (2–3 inches in diameter)
1 medium onion (2–3 inches in diameter)
Nonstick cooking spray
1 tsp canola oil
1 clove garlic, minced
1 lb cooked, peeled shrimp (50 count/pound)
1/4 cup prepared salsa (mild or hot)
Juice of 1 lime
4 cups sliced iceberg lettuce
1/4 cup chopped fresh cilantro
16 baked bite-size tortilla chips
1 Tbsp hot salsa (optional)

Remove stems, seeds, and cores of the red and green peppers. Cut each into long thin strips. Peel onion, remove ends, and cut in half. Quarter onion and slice into thin pieces, separating them. Spray a large skillet with a thick layer of nonstick cooking spray, and heat over medium-high heat. Add canola oil and garlic. Saute quickly, then add peppers and onions, stirring frequently. Once the peppers are beginning to soften, add shrimp, salsa, and lime juice. Stir rapidly to heat ingredients evenly, about a minute. Remove mixture from heat. Spread 1 cup sliced lettuce on each of four shallow salad bowls or plates. Place 1/4 of the shrimp mixture on each of the lettuce beds. Distribute cilantro equally on tops of each salad. Crush the tortilla chips in a small plastic bag with your hands to make irregularly sized crumbs. Sprinkle chip crumbs on top of each salad. Garnish each serving with a dab of hot salsa, if desired, and serve.

Servings: 4
Serving size: 1 cup lettuce, 1 cup shrimp mixture.
Nutrition per Serving: 183 Calories, 3g Fat, 0g Saturated Fat, 173mg Cholesterol, 282mg Sodium,25g Protein, 14g Carbs, 3g Fiber

Exchanges per serving: 1 starch, 3 lean meat
Carbohydrate choices: 1


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[Healthy_Recipes_For_Diabetic_Friends] Broccoli Salad - 2.6g Carbs

 

Broccoli Salad - 2.6g Carbs

From: Splendid Low-Carbing, a National best seller by Jennifer Eloff (low-carb.us)
This is a nice salad to serve with a summer barbecue. It also makes a wonderful addition to a summer picnic.  Double the recipe to serve more people.

3 cups broccoli florets, chopped
1/2 cup salted sunflower seeds (Optional)
1/4 cup chopped red onion
1/4 cup grated Cheddar, OR Monterey Jack Cheese

Mayonnaise Dressing:
1/2 cup mayonnaise
1/4 cup sour cream
1 Tbsp SPLENDA Granular
1 Tbsp lemon juice

Steam broccoli florets about 3 minutes or place broccoli in a casserole dish, pour some water in the dish, replace lid and nuke 3 minutes; drain.  Chill broccoli while preparing dressing.

Mayonnaise Dressing:  In small bowl, combine mayonnaise, sour cream, SPLENDA Granular and lemon juice.

Assembly:  In casserole dish, combine broccoli, sunflower seeds (if using), red onion and Cheddar or Monterey Jack cheese.  Stir in mayonnaise dressing.  Serve well-chilled.

Servings: 6
Nutrition per Serving: 172.5 Calories, 2.4g Protein, 16.9 g Fat, 2.6g Carbs


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[Healthy_Recipes_For_Diabetic_Friends] Asparagus Soup with Lemon Cream - 12g Carbs, 2g Fiber, 4g Sugar

 

Asparagus Soup with Lemon Cream - 12g Carbs, 2g Fiber, 4g Sugar

From: Diabetes Food Fit by Ellen Haas
Serves: 6  

1/2 Tbsp olive oil
1/4 cup finely chopped celery
1 large onion, chopped
Freshly ground black pepper
Salt to taste
1 small Russet potato
1 bay leaf
1/4 tsp dried thyme
About 1 quart low-sodium chicken broth or vegetable broth
1 lb (about 5 cups) chopped asparagus stalks
Juice of 1/2 lemon
3 Tbsp non-fat sour cream

1. Heat the olive oil in a saucepan over low-medium heat. Add the celery and onion, season lightly with salt and pepper, and cook for 10 minutes.

2. Peel and slice the potato and add it to the pot. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

4. Add the asparagus and simmer until just tender, about 5 to 7 minutes.

5. Blend the lemon juice and sour cream together and set aside.

6. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

7. Serve the soup in bowls with a dollop of lemon sour cream. Serve immediately.

Serving Size: about 1 1/2 cups
Nutrition per Serving: 82 Calories, 2g Total Fat, 1g Saturated Fat, 1g Monounsaturated Fat, 1g Polyunsaturated Fat, 5g Protein, 12g Total Carbs, 2g Dietary Fiber, 0g Soluble Fiber, 1g Insoluble Fiber, 4g Sugar

Omega-3 Fatty Acid 0 g
Omega-6 Fatty Acid 0 g
Cholesterol 3 mg
Percent Calories from Fat 22 %
Percent Calories from Protein 24 %
Percent Calories from Carbohydrate 58 %

Vitamin A 509 IU
Vitamin B1- Thiamin 0 mg
Vitamin B2 - Riboflavin 0 mg
Vitamin B3 - Niacin 1 mg
Vitamin B6 0 mg
Pantothenic Acid 0 mg
Vitamin B12 0 mcg
Biotin 0 mcg
Folate 99 mcg
Vitamin C 19 mg
Vitamin D 0 IU
Vitamin E 3 IU
Vitamin K 30 mcg
Iron 1 mg
Zinc 0 mg
Calcium 54 mg
Phosphorus 44 mg
Potassium 407 mg
Sodium 87 mg
Magnesium 15 mg
Manganese 0 mg
Copper 0 mg
Selenium 2 mcg


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