Thursday, September 29, 2016

[Healthy_Recipes_For_Diabetic_Friends] Tomato Stuffed with Dill Salmon Salad - 6g Carbs, 6g Fiber, 9g Sugars

 

Tomato Stuffed with Dill Salmon Salad - 6g Carbs, 6g Fiber, 9g Sugars

From: www.heart.org
This Mediterranean, Simple Cooking with Heart recipe is protein packed and makes for a speedy, healthy lunch. For a fun appetizer, consider using smaller tomatoes. You can also serve this over finely chopped green cabbage or mixed salad greens. You can also enjoy this in a sandwich or wrap. You can also add one sliced medium avocado to the sliced cucumbers around the salmon salad.

4 large tomatoes, (3-4 inches in size), left whole
14.75 oz. canned, low-sodium salmon, packed in water, drained OR
5 2.6 oz. low-sodium pouches salmon, packed in water, drained
2 stalk celery, sliced crosswise into quarter-inch pieces
3 green onions, sliced into quarter-inch rounds OR
1/2 small red onion, about 1/2 cup, chopped
2 Tbsp. dried mayonnaise
1/4 cup plain, low-fat yogurt
Juice of ½ lemon, about 2 Tablespoons
3/4 tsp. dried dill
1 head romaine or other lettuce, separated into leaves, washed
1 large cucumber, peeled and cut into quarter-inch rounds

1. Cut a thin slice off the top of each tomato and scoop out the inside pulp and seeds. Chop the scooped pulp and seeds finely and put in a bowl.
2. Put drained salmon into a bowl and using a fork break up the fish into half-inch chunks.
3. Add the celery and onions and toss to combine.
4. Add the chopped tomato pulp and seeds to the salmon salad.
5. In a cup combine the mayonnaise, yogurt, lemon juice and dill.
6. Add to the salmon salad and toss to coat.
7. To assemble each serving, place 2-3 leaves of the washed and separated lettuce on plates.
8. Scoop the salmon salad into the hollowed tomatoes and place over the lettuce leaves.
9. Arrange the sliced cucumbers by the salmon salad and serve.

Cooking Tips: You can use any water-packed type of salmon as well as tuna. This salad will keep in the refrigerator for a day or two.

Serves: 4
Nutrition per Serving: 231 Calories, 7.1g Total Fat, 1.9g Saturated Fat, 0g Trans Fat, 2g Polyunsaturated Fat, 2.1g Monounsaturated Fat, 43mg Cholesterol, 189mg Sodium, 16g Carbs, 6g Fiber, 9g Sugars, 27g Protein

Dietary Exchanges: 3 vegetables, 3 lean meats

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Monday, September 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Macadamia And Oat Encrusted Halibut - 11g Carbs, 4g Fiber

 

Macadamia And Oat Encrusted Halibut - 11g Carbs, 4g Fiber

From: www.diabeticlifestyle.com - by Chef Jack, Lead Chef at BistroMD

Servings: 6

6 halibut fillets (4 oz each)
1 cup oats
1/2 cup chopped macadamia nuts
1 Tbsp chopped thyme
1 tsp minced garlic
Dash salt
1/4 tsp cayenne pepper
3 Tbsp water
1 egg white

Preheat oven to 400 degrees F.  Spray a casserole dish with cooking spray.
Combine oats, nuts, thyme, garlic, salt, and cayenne pepper in a large dish.
In another medium-sized dish, beat water and egg white until frothy.
Dip the halibut fillets into the egg mixture and coat the fillet, and then dip into the oat mixture.
Place the halibut fillets in the casserole dish and bake for 10-12 minutes or until the fish appears to flake easily with a fork.

Servings: 6
Nutrition per Serving: 253 Calories, 9g Fat, 32g Protein, 11g Carbs, 4g Fiber, 342mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Garlic Cauliflower - 6g Carbs

 

Garlic Cauliflower - 6g Carbs

From:  The Diabetic Newsletter
Servings: 4

1 small head cauliflower
1 Tbsp virgin olive oil
2 large cloves garlic, minced
1 Tbsp toasted sesame seeds
Dash paprika (optional)
Pepper, to taste (optional)

In a large kettle, bring 2 quarts of water to a boil. Trim cauliflower and break into flowerets. Drop into boiling water and cook about 2 minutes.

Drain in a colander.

In a large, non-stick skillet, heat oil and toast garlic. Add cauliflower and sesame seeds and saute for 1 minute.

Dust with paprika and pepper before serving (optional).

Servings: 4
Nutrition per Serving: 76 Calories, 5g Fat, 3g Protein, 6g Carbs

Exchanges: 1 Vegetable, 1 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooker Beef and Kabocha Squash Stew - 17g Carbs, 3g Fiber, 4g Sugar

 

Slow-Cooker Beef and Kabocha Squash Stew - 17g Carbs, 3g Fiber, 4g Sugar

From: www.skinnytaste.com

Servings: 6
Size: generous 1 1/3 cups

1/2 Tbsp olive oil
1 large onion, diced
2 cloves garlic, chopped
1 Tbsp fresh rosemary
1 Tbsp fresh thyme
2 Tbsp all purpose flour (gluten free would work)
1 tsp kosher salt
Fresh black pepper, to taste
2 lbs stew beef, trimmed and cut into 2-inch cubes
1/2 cup Marsala wine
1 lb Kobacha squash, peeled seeded and cut into 1-inch pieces
1/4 cup chopped sundried tomatoes
3 cups beef broth
2 Tbsp chopped fresh flat leaf parsley
Crusty bread, for serving (optional)

In a large nonstick skillet, heat oil over medium-high heat. Add the onion, garlic, rosemary and thyme and cook 4 minutes, or until the onion is tender.

Place the flour, salt and pepper in a large bowl. Add the beef and toss gently to coat. Add the beef to the pan in batches and cook, turning occasionally until browned on all side and golden on the edges, about 5 minutes. Add the Marsala and scrape up the browned bits from the pan.

Transfer everything to the slow cooker, add the squash, sun-dried tomatoes and broth and stir. Cover and cook 4 to 5 hours on high or 8 hours on low. Serve with crusty bread and sprinkle with parsley.

Servings: 6
Size: generous 1 1/3 cups
Nutrition per Serving: 347 Calories, 14g Fat, 100mg Cholesterol, 35g Protein, 510mg Sodium, 17g Carbs, 3g Fiber, 4g Sugar


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[Healthy_Recipes_For_Diabetic_Friends] Mexican Casserole with Roasted Corn and Peppers

 

Mexican Casserole with Roasted Corn and Peppers

2 large red bell peppers
2 large green bell peppers
2 jalapeno (or 2 chipotle peppers optional)
1/2 large red onion
2 cups frozen corn niblets
2 tsp chili powder
2 tsp cumin
1 tsp salt or to taste
2 cups Mexican cheese (I used Winco Brand)
18 Mission Yellow Corn Tortillas (Extra Thin)
1 can Rosita low fat refried beans
2 cups red enchilada sauce

Toppings: cilantro, guacamole, or sour cream for topping (You will have
to add the nutritional information for what you use)

Dice the peppers and mince the onions. Heat a large nonstick skillet
with a little bit of oil over high heat. Add the onion and peppers,
sprinkle with chili and cumin, and stir, rest, stir, rest until you get
a nice browning on the outside of the peppers. Remove and set aside.
Repeat the roasting process with the corn, sprinkling with chili and
cumin, removing from the heat when browned and roasted on the outside.
Sprinkle the roasted veggies with a little bit of salt and toss to coat.

Grease a 9 x 13 inch baking pan and preheat the oven to 400 degrees F.
Cut the tortillas into thin strips. Put the refried beans in a bowl and
mix with a little bit of water to make them easier to spread.

Spread a little bit of sauce on the bottom of the pan. Layer in order:
half of the tortilla strips, ALL the beans, half of the veggies, half of
the sauce, half of the cheese. Cover with the other half of the tortilla
strips, veggies, sauce, and cheese.

Cover with foil (I usually spray mine with cooking spray) and bake for
15 to 20 minutes, until the sauce is bubbling and the cheese is melted.
Serve with guacamole, fresh cilantro, sour cream, or anything in the
world that you want.

Makes: 12 servings

Nutritional information per Serving Without Toppings: Calories 203,
Protein 9 gr, Fat 6 gr, Sat Fat 3 gr, Carbs 28 gr, Sugar 7 gr, Fiber 7
gr, Sodium 595 mg, Cholesterol 15 mg

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Friday, September 16, 2016

[Healthy_Recipes_For_Diabetic_Friends] Light Tomato Basil Meatball Soup

 

Light Tomato Basil Meatball Soup

1 lb 93% lean ground beef
1 large chopped onion, divided
1 large egg
1/3 cup grated Parmesan
1/4 cup quick oats
2 Tbsp Dijon mustard
1 tsp garlic powder
1 tsp paprika
1 tsp salt
1 Tbsp olive oil
1/2 bell pepper, diced
1 1/2 cups cherry tomatoes, halved
48 oz chicken broth, no added salt
12 oz Hunts pasta sauce, no added sugar
1/2 cup fresh basil, chopped

In a medium bowl, using your hands, combine the ground beef, half of the
onion, egg Parmesan, oats, Dijon, paprika and salt. Once the mixture is
evenly distributed, form small 1 inch meatballs.

*(At this point, you can store the raw meatballs in the refrigerator for
up to 2 days to make the soup at a later time.)

Once all of meatballs are formed, heat the olive oil over medium-high
heat in your Dutch Oven. Place the meatballs in the kettle so all of
them are touching the bottom. Allow to cook for 1 minute and turn. Cook
and additional minute and add the remaining onion, red peppers and
cherry tomatoes. Give everything a gentle stir and cook for 2 more
minutes until the vegetables are slightly translucent.

Add the chicken broth and pasta sauce and simmer for 20 minutes. Add the
chopped basil and cook for 2 to 3 more minutes. Serve immediately.

Makes: 6 - 2 cup servings

Nutritional Information per Serving: Calories 264, Protein 24 gr, Fat 11
gr, Sat fat 4 gr, Carbs 15 gr, Sugar 8 gr, Fiber 4 gr, Sodium 584 mg,
Cholesterol 76 mg

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

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Thursday, September 15, 2016

[Healthy_Recipes_For_Diabetic_Friends] Beef and Kale Ragu with Aglio e Olio Zucchini Noodles - 28.5g Carbs, 7.3g Fiber, 10.2g Sugar

 

Beef and Kale Ragu with Aglio e Olio Zucchini Noodles - 28.5g Carbs, 7.3g Fiber, 10.2g Sugar

From: www.thejudylab.com
Servings: 4

5 medium zucchini
kosher salt
1 Tbsp fennel seed
1 lb ground beef, preferably grass fed beef
1 onion, finely chopped
1 large carrot, finely chopped
2 celery stalks, finely chopped
2 tsp finely minced garlic
2 Tbsp tomato paste
28 oz San Marzano whole tomatoes
1 lb kale, stems and ribs removed, leaves chopped
Extra virgin olive oil
1 tsp red pepper chili flakes
1/4 cup chopped parsley
Sea salt such as Maldon
Freshly cracked pepper

Trim one end of each zucchini and insert flat end into a spiralizer and turn to create noodles. Noodles will be extremely long, so I suggest to cut the noodles approximately to 7-inch lengths. Place noodles in a colander and sprinkle 1 tbsp salt. Gently mix to ensure salt is coated all over noodles, which will help draw out and remove excess moisture from the zucchini. Set aside and let noodles drain over a dish.
 
   In a medium dry skillet over medium low heat, toast fennel seeds for a few minutes. Keep shaking the pan to prevent the seeds from burning. Remove from heat and set aside. (Optional: If you want even more flavor, crush seeds in a mortar and pestle to release the oils.)

In a large dutch oven over medium heat, sauté beef and fennel seeds, breaking meat apart using a wooden spoon for 5 minutes. Meat with begin to brown and fat will render out, about 5 minutes. Skim excess fat and discard.

Add onion, carrots, celery, 1 tsp minced garlic and tomato paste. Season with 1 tsp salt. Stir occasionally over 20 minutes over low heat. Squeeze whole tomatoes by hand into pot and with juice and chopped kale. Simmer on low for 10 minutes.

Meanwhile, drain zucchini noodles and pat dry with paper towels to remove as much water as possible. In the same medium skillet heat 1 tbsp olive oil over medium-high heat. Add 1 tsp minced garlic, chili flakes and noodles. Stir fry for 3 to 5 minutes until garlic is softened and noodles are al dente.

Spoon ragu over noodles and garnish with parsley, sprinkle of Maldon sea salt, black pepper and a drizzle of olive oil.

Nutrition From: www.caloriecount.about.com
Servings: 5
Serving Size: 592 g
Nutrition per Serving: 302 Calories, 60 Calories from Fat, 6.6g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 81mg Cholesterol, 183mg Sodium, 1910mg Potassium, 28.5g Total Carbs, 7.3g Dietary Fiber, 10.2g Sugars, 35.1g Protein
Vitamin A 372% - Vitamin C 288% - Calcium 20% - Iron 113%
Nutrition Grade: A

Good points:
    Very high in iron
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    High in potassium
    High in riboflavin
    High in selenium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc


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Wednesday, September 14, 2016

[Healthy_Recipes_For_Diabetic_Friends] Salmon Muffins - 0.5g Carbs, 0g Fiber, 0g Sugar

 

Salmon Muffins - 0.5g Carbs, 0g Fiber, 0g Sugar

Adapted from Linda's Low-Carb Menus and Recipes
http://healthyrecipesblogs.com/2015/01/21/salmon-muffins

Prep and Cool time: 20 min
Cook time: 30 min
Total time: 50 min
Recipe type: Entree, Low-Carb, Gluten-Free, Primal
Yield: 6 salmon muffins

Olive oil spray (make your own using a spray bottle)
4 large eggs
1/2 tsp onion powder
1/2 tsp dry mustard
1/2 tsp paprika
1/4 tsp black pepper
1/2 cup grated Parmesan
2 (7.5 oz) cans wild-caught salmon, very well-drained and flaked with a fork

Preheat oven to 350 degrees F. Spray six 1/3-cup ramekins with olive oil spray.

In a medium bowl, whisk together the eggs, onion powder, dry mustard, paprika and black pepper. With a spatula, mix in the Parmesan and salmon.

Spoon the mixture into the ramekins, filling them to the top. Bake 30 minutes, until golden-brown, puffed and set.

Cool 5 minutes in ramekins on a cooling rack, then transfer to cooling rack to cool 10 more minutes before serving. Serve with homemade tartar sauce.

Yield: 6 salmon muffins
Serving Size: 1 muffin
Nutrition per Serving: 207 Calories, 13g Fat, 0.5g Carbs, 0g Fiber, 0g Sugar, 486mg Sodium, 22g Protein


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Tuesday, September 13, 2016

[Healthy_Recipes_For_Diabetic_Friends] Puffed Wheat, Almond, and Chocolate Bars

 

Puffed Wheat, Almond, and Chocolate Bars

3 cups puffed wheat cereal (I used Trader Joe's sweetened with Agave)
1/2 cup Lily dark chocolate chips (sugar free)
2 Tbsp coarsely chopped raw almonds or peanuts
1/3 cup FiberYum Prebiotic sweetener
1/3 cup almond butter (or other nut butter no added sugar)
1/2 tsp vanilla extract
3 oz Lily dark chocolate bar (70 % cocoa)

These chewy crunchy cereal bars are simple to make; if individually wrapped, each square will last for at least a week. (If you are gluten free, this recipe works just as well with puffed brown rice). Line an 8 x 8 inch pan with plastic wrap, overlapping sides with enough to fold over and cover top of pan completely. Coat plastic wrap with cooking spray. Place cereal, chocolate chips, and chopped nuts in a large mixing bowl. Stir until evenly mixed. Place FiberYum and nut butter in a small saucepan, turn heat to low and stir until nut butter is melted and well blended with FiberYum. Remove from heat and stir in vanilla. Pour over cereal mixture, stirring to coat. Transfer into pan in an even layer. Cover top with the extra plastic wrap and press mixture evenly in pan. Refrigerate for about 1 hour. Melt chocolate over low heat. Unwrap bars and drizzle with melted chocolate in thin streams. Chill again until firm. Remove from pan by lifting plastic wrap, and cut into 16 squares.

Makes: 16 servings
Nutritional Information per Serving: Calories 111, Protein 3 gr, Fat 8 gr, Sat fat 3 gr, Carbs 12 gr, Fiber 10 gr, Sugar 2 gr, Sodium 20 mg, Cholesterol 0 mg

Darlene -- Love me without fear, Trust me without questioning. Need me without demanding,Want me without restrictions. Accept me without change, Desire me without inhibitions. For a love so free.... Will never fly away.

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[Healthy_Recipes_For_Diabetic_Friends] Rustic Garlic Mashed Potatoes

 

Rustic Garlic Mashed Potatoes

3 lb russet potatoes, peeled and cut into 2 inch pieces
1 - 2 lb head cauliflower, trimmed and cut into florets
6 cloves garlic, halved
3 oz light cream cheese (Neufchatel), softened
2 Tbsp butter, softened
1/4 tsp salt
1/4 tsp pepper
1/4 cup chopped fresh chives Whole fresh chives (optional)

In a 4-quart pot bring lightly salted water to boiling. Add potatoes, cauliflower, and garlic. Return to boiling; reduce heat. Simmer, uncovered, for 25 minutes or until tender, stirring occasionally. Drain and return to pot. Add cream cheese, butter, salt, and pepper. Mash with a potato masher until nearly smooth. Stir in chopped chives. Garnish with additional chives, if desired.

Makes: 16 - 1/2 cup servings
Nutrition Facts Per Serving: 88 cal., 3 g total fat (2 g sat. fat), 8 mg chol., 82 mg sodium, 14 g carb. (2 g fiber, 2 g sugars), 3 g pro.

Diabetic Exchanges: Vegetables (d.e): 0.5; Fat (d.e): 0.5; Starch (d.e): 0.5 --

Love me without fear, Trust me without questioning. Need me without demanding,Want me without restrictions. Accept me without change, Desire me without inhibitions. For a love so free.... Will never fly away.

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Monday, September 12, 2016

[Healthy_Recipes_For_Diabetic_Friends] Bacon Clam Chowder

 

Bacon Clam Chowder

1 cup reduced sodium chicken broth
1 medium potato, peeled and cubed
1/2 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon chicken bouillon granules
1/4 teaspoon dried thyme
1 can (61/2 oz) minced clams
1 tablespoon cornstarch
1/2 cup half and half cream
1 1/2 teaspoons butter
Dash cayenne pepper

2 bacon strips, cooked and crumbled

In a small saucepan, combine the first six ingredients; bring to a boil.
Reduce heat; simmer, uncovered, 10-12 minutes or until potato is tender.

Meanwhile, drain clams, reserving juice. Place clams in a small food
processor; process until finely chopped.

In a small bowl, mix cornstarch and cream until smooth; stir into pan.
Add reserved clam juice. Bring to a boil; cook and stir 2 minutes or
until soup is thickened. Stir in butter, cayenne and clams; heat
through. Top servings with bacon.

Makes: 3 - 1 cup servingsY

Nutritional Facts per 1 cup: 220 calories, 5g fat (2g saturated fat),
50mg cholesterol, 416mg sodium, 21g carbohydrate (5g sugars, 1g fiber),
20g protein

Diabetic Exchanges: 1 starch, 2 lean meat, 1 vegetable.

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

__._,_.___
Posted by: Darlene BC <dsharple@shaw.ca>
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Saturday, September 10, 2016

[Healthy_Recipes_For_Diabetic_Friends] Olive Garden Minestrone - 41.5g Carbs, 10.6g Fiber, 3.5g Sugars

 

Olive Garden Minestrone - 41.5g Carbs, 10.6g Fiber, 3.5g Sugars

From: Recipe Secrets

3 to 4 Tbsp olive oil
2 cups sweet Vidalia OR yellow onion, peeled and diced small (about 1 large onion)
1 1/2 cups zucchini, diced small (about 1 small/medium zucchini)
1 1/2 cups carrots, peeled and sliced thin (about 1 1/2 large carrots)
1 cup celery, sliced thin (about 2 stalks)
4 garlic cloves, minced
64 oz (8 cups) low-sodium vegetable broth
1 1/2 cups small macaroni shells OR small shell pasta
2 14.5 oz cans petite diced tomatoes (Use no-salt added)
1 15 oz can red kidney beans, drained and rinsed (I use no-salt added)
1 15 oz can great northern white beans OR cannellini beans, drained and rinsed (no-salt added)
1 15 oz can cut green beans, drained and rinsed (No-salt added)
2 bay leaves
2 tsp dried basil
1 tsp dried thyme
1 tsp dried oregano
1 tsp dried rosemary
1 tsp pepper, or to taste
3 cups fresh spinach, tightly packed
1/4 cup fresh flat-leaf parsley leaves, finely chopped
1 Tbsp lemon juice, optional
Salt, to taste
Freshly grated parmesan cheese, optional and for garnishing

To a very large Dutch oven or stockpot, add the oil and heat over medium-high heat to warm.

Add the onion, zucchini, carrots, celery, and sauté for about 10 minutes, or until vegetables begin to soften. Stir intermittently.

Add the garlic and sauté for another 1 to 2 minutes.

Add the vegetable broth, macaroni, tomatoes and juice, kidney beans, white beans, green beans, bay leaves, basil, thyme, oregano, rosemary, pepper, and bring to a boil. Allow mixture to boil gently for about 15 minutes or until macaroni is cooked through. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water or additional vegetable broth is okay. At the end you will adjust the salt level.

Add the spinach, parsley, optional lemon juice (brightens up the flavor), and boil 1 to 2 minutes, or until spinach and parsley are wilted and vibrant. Taste soup and add salt to taste. I added about 1 tablespoon but this will vary based on how salty the brand of vegetable broth, tomatoes, and the various beans are, and upon personal preference. Make any necessary seasoning adjustments (i.e. more salt, pepper, herbs, etc.), remove the bay leaves, optionally garnish with parmesan, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.

Nutrition From: www.caloriecount.about.com
Cheese not included in Nutrition!
Servings: 20
Serving Size: 255 g (about 1 cup)
Nutrition per Serving: 243 Calories, 28 Calories from Fat, 3.1g Total Fat, 0g Trans Fat, 12mg Cholesterol, 65mg Sodium, 875mg Potassium, 41.5g Total Carbs, 10.6g Dietary Fiber, 3.5g Sugars, 13.8g Protein
Vitamin A 48% - Vitamin C 28% - Calcium 8% - Iron 26%
Nutrition Grade: A

Good points:
    Low in saturated fat
    Low in cholesterol
    Low in sodium
    High in dietary fiber
    High in iron
    High in manganese
    High in potassium
    High in thiamin
    High in vitamin A


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