Tuesday, May 30, 2017

[Healthy_Recipes_For_Diabetic_Friends] Cream Cheese Ham Omelet - 7g Carbs, 1g Fiber

 

Cream Cheese Ham Omelet -  7g Carbs, 1g Fiber

From: www.diabeticconnect.com - By Debe Pendice
Stuffed with tender, juicy ham and melted cream cheese, it's love at first bite!

1/2 cup chopped sweet onion
2 tsp olive oil
1 cup egg substitute
1/2 cup diced fully cooked lean ham
1/4 tsp seasoned salt
1/8 tsp pepper
1/8 tsp paprika
3 Tbsp reduced-fat cream cheese, cubed

In a nonstick lg skillet, saute onion in oil until tender. Reduce heat to medium; add egg substitute. As eggs set, lift edges, letting uncook portion flow underneath. When the eggs are set, sprinkle ham and seasonings over one side. Top with cream cheese cubes. Fold omelet over filling. Cover and let stand for 1-2 minutes or until cream cheese is melted.

Servings: 2
Nutrition per Serving: 215 Calories, 10g Fat, 4g Sat, 23mg Cholesterol, 905mg Sodium, 7g Carbs, 1g Fiber, 22g Protein

Diabetic exchanges: 2 lean meats, 1 fat, 1/2 fat-free milk


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[Healthy_Recipes_For_Diabetic_Friends] Creamy Spinach and Artichoke Chicken - 40g Carbs, 8g Fiber, 9g Sugar

 

Creamy Spinach and Artichoke Chicken -  40g Carbs, 8g Fiber, 9g Sugar

From: www.diabeticlivingonline.com
Servings: 6
Serving Size: 1 1/3 cups chicken mixture with 2/3 cup noodles

1 lb skinless, boneless chicken breast halves, cut crosswise into 1-inch-wide strips
1 9 oz pkg frozen artichoke hearts, thawed and cut up
2 large onions, cut into wedges
1 medium red sweet pepper, cut into thin bite-size strips
1 10 3/4 oz can reduced-fat and reduced-sodium condensed cream of chicken soup
1/3 cup water
1 tsp dried Italian seasoning, crushed
1/4 tsp salt
1/4 tsp black pepper
4 ozs reduced-fat cream cheese (Neufchatel), cut into cubes
3 cloves garlic, minced
3 cups fresh baby spinach leaves
6 oz dried wide whole wheat noodles, cooked according to package directions

In a 3 1/2- or 4-quart slow cooker combine chicken, artichokes, onions, and sweet pepper. In a medium bowl combine soup, the water, Italian seasoning, salt, and black pepper. Pour over chicken mixture in cooker.

Cover and cook on low-heat setting 4 to 5 hours.

Add cream cheese and garlic to mixture in cooker. Cover and let stand 5 minutes. Stir until cream cheese is melted and smooth. Stir in spinach leaves. To serve, divide noodles among six serving plates. Top with chicken mixture.

Servings: 6
Serving Size: 1 1/3 cups chicken mixture with 2/3 cup noodles
Nutrition per Serving:: 323 Calories, 8g Total Fat, 3g Saturated Fat, 64mg Cholesterol, 474mg Sodium, 40g Carbs, 8g Fiber, 9g Sugars, 25g Protein

Diabetic Exchanges: 1 Vegetables, 0.5 Fat, 2 Starch, 3 Lean Meat


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Sunday, May 28, 2017

[Healthy_Recipes_For_Diabetic_Friends] Mexican Pintos with Cactus - 25.2g Carbs, 6.3g Fiber, 1.2g Sugar

 

Mexican Pintos with Cactus - 25.2g Carbs, 6.3g Fiber, 1.2g Sugar

{Suggestions: Cut back on salt any way you can. Such as omitting added salt. Bacon has salt. So will the cactus "IF" using jar or canned Take care, Gloria}
From: allrecipes.com - Recipe by: KATZ002
"An honest Mexican recipe for pinto beans using bacon, chilies and cactus."
Prep: 10 min
Cook: 4 hr
Ready In: 4r h 10 min
Servings: 10

2 cups dry pinto beans, rinsed
3 Tbsp salt, divided
3 slices bacon, chopped
2 large flat cactus leaves (nopales)
1 jalapeno pepper, seeded and chopped
2 slices onion

Place the pinto beans into a slow cooker, and fill to the top with hot water. Add the bacon, 2 tablespoons of salt, jalapeno and onion. Cover, and cook on High for 3 to 4 hours, adding water as needed, until beans are tender.

Remove any thorns from the cactus leaves, and slice into small pieces. Place in a saucepan with 1 tablespoon of salt, and fill with enough water to cover. Bring to a boil, and cook for 15 minutes. Drain and rinse with cold water for 1 minute. Add to the beans when they are soft, and cook for 15 more minutes on High.

Servings: 10
Nutrition per Serving: 153 Calories, Calories from Fat, 1.6g Total Fat, 0.5g Saturated Fat, 3mg Cholesterol, 2162mg Sodium, 25.2g Total Carbs, 6.3g Dietary Fiber, 1.2g Sugars, 9.5g Protein
Vitamin A - IU: 41
Vitamin C: 5
Calcium: 59
Iron: 2
Potassium: 590
Thiamin: < 1
Niacin Equivalents: 3
Vitamin B6: < 1
Magnesium: 74
Folate: 205


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[Healthy_Recipes_For_Diabetic_Friends] Smoked Sausage, Kale and Potato Soup - 24g Carbs, 1.6g Fiber, 3.7g Sugar

 

Smoked Sausage, Kale and Potato Soup - 24g Carbs, 1.6g Fiber, 3.7g Sugar

From: Author Katerina | Diethood
This wonderful, hearty, delicious soup is loaded with smoked sausage, kale and potatoes, and is done in just 30 minutes.
Prep Time 10 min
Cook Time 25 min
Total Time 35 min

1 Tbsp butter
2 Tbsp olive oil
1 yellow onion , diced
3 garlic cloves , finely chopped
1 (14-oz pkg) smoked sausage (such as kielbasa - I used Eckrich), sliced into 1/4-inch rounds
4 cups torn kale leaves
salt and fresh ground pepper , to taste
1 sprig fresh rosemary
1/2 tsp dried thyme
3 cups cubed potatoes
1 carton (32-ounces) low-sodium fat-free chicken broth
2 cups soy milk (I used Silk Soymilk)

Melt butter and heat olive oil in a large soup pot over medium-high heat.
Add diced onions, garlic, sliced smoked sausage rounds, kale, salt, pepper, rosemary and thyme; stir to combine and cook for 8 minutes, stirring occasionally.
Stir in potatoes.
Add chicken broth and soy milk; bring to a boil.
Reduce to a simmer and continue to cook for 10 to 12 minutes, or until potatoes are fully cooked and tender.
Remove from heat.
Taste for seasonings and adjust accordingly.
Remove rosemary sprig.
Ladle soup into bowls and serve.

Servings: 6
Nutrition per Serving: 247 Calories, 15.3g Fat, 5.4g Saturated Fat, 27mg Cholesterol, 420mg Sodium, 24g Carbs, 1.6g Fiber, 3.7g Sugars, 8.5g Protein


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Saturday, May 27, 2017

[Healthy_Recipes_For_Diabetic_Friends] Bowl O' Red Chili - 19g Carbs, 4g Fiber

 

Bowl O' Red Chili - 19g Carbs, 4g Fiber

{Suggestions: Omit the sugar! Cut the salt any way you can! Take care, Gloria}
From: www.diabeticlivingonline.com
Texans have strong opinions about their chili. The meat must be cubed, never ground. Beans may be served alongside, but are never stirred into the mixture; neither are canned tomatoes.
Total Time: 2 hr
Servings: 8
Serving Size: 1 1/8 cup

1/2 tsp salt
3 lb beef, lean chuck cut into 1/2-inch cubes
1/2 tsp pepper, black
1 Tbsp cooking oil
4 large onions, chopped
3 Tbsp chili powder
3 Tbsp cornmeal
1 Tbsp garlic, minced
1 Tbsp cumin, ground
2 tsp oregano, dried
1/4 tsp pepper, cayenne
1 14 oz can beef broth
1 1/4 cups water
1 Tbsp brown sugar, (packed)

1. Sprinkle beef with 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. In a 4-quart Dutch oven, brown beef, one-third at a time, in hot oil. (Add more oil during cooking, if necessary.) Remove beef from Dutch oven.

2. Add the 4 chopped onions to Dutch oven; cook over medium-high heat about 5 minutes or until tender. Stir in chili powder, cornmeal, garlic, cumin, oregano, and cayenne pepper; cook for 30 seconds.

3. Stir in browned beef, beef broth, the water, brown sugar, and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Bring to boiling; reduce heat. Cover; simmer for 1 1/2 to 2 hours or until meat is tender. If desired, top each serving with chopped onion.

Servings: 8
Serving Size: 1 1/8 cup
Nutrition per Serving: 448 Calories, 17g Fat, 5g Saturated Fat, 107mg Cholesterol, 812mg Sodium, 19g Carbs, 4g Fiber, 53mg Protein


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Friday, May 26, 2017

[Healthy_Recipes_For_Diabetic_Friends] Vegetarian Chili with Brown Rice - 23g Carbs, 5g Fiber

 

Vegetarian Chili with Brown Rice - 23g Carbs, 5g Fiber

From www.diabetesselfmanagement.com

1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeno pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 oz) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 tsp dried oregano
1/2 tsp chipotle chili powder
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp ground cumin
6 Tbsp shredded reduced-fat Cheddar cheese

Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.

Ladle chili into bowls; top each serving with 1 tablespoon cheese.

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Servings: 6
Serving size: 1 1/4 cups
Nutrition per Serving: 137 Calories,3g Fat, 1g Saturated Fat, 5mg Cholesterol, 378mg Sodium, 23g Carbs, 5g Fiber, 6g Protein

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Chunky Chicken Stew - 30g Carbs, 8g Fiber

 

Chunky Chicken Stew - 30g Carbs, 8g Fiber

From: www.diabetesselfmanagement.com

1 tsp olive oil
1 small onion, chopped
1 cup thinly sliced carrots
1 cup fat-free reduced-sodium chicken broth
1 can (about 14 oz) no-salt-added diced tomatoes
1 cup diced cooked chicken breast
3 cups sliced kale or baby spinach

Heat oil in large saucepan over medium-high heat. Add onion; cook and stir about 5 minutes or until golden brown. Stir in carrots and broth; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes.

Stir in tomatoes; simmer 5 minutes or until carrots are tender. Add chicken; cook and stir until heated through. Add kale; stir until wilted.

Servings: 2
Serving size: 1/2 of total recipe
Nutrition per Serving: 287 Calories, 6g Fat, 1g Saturated Fat, 33mg Cholesterol,3 37mg Sodium, 30g Carbs, 8g Fiber, 30g Protein

Exchanges per serving: 6 Vegetable, 3 Meat

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Style Salmon - 0g Carbs, 0g Dietary Fiber, 0g Sugar

 

Mediterranean Style Salmon - 0g Carbs, 0g Dietary Fiber, 0g Sugar

From: www.everydayhealth.com -  by Chef Dennis Littley
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Course: Entree
Cuisine: Italian
Servings: 2

2 salmon fillets, I used coho
1/2 cup mixed olives
1/2 cup diced tomato
1/3 cup feta crumbles
1 Tbsp finely chopped Italian parsley
Splash of olive oil
Splash of balsamic vinegar
Sea salt and pepper, to taste

Preheat the oven to 350 degrees
Rinse salmon under cold running water
Remove skin from salmon if still attached by careful running a knife between the skin and flesh of the salmon
Sprinkle the top of the salmon with sea salt and black pepper
Place salmon in baking dish with a little water in the dish to keep the salmon from drying out
Place in oven and bake for 15 minutes
Remove from oven and top with feta-olive tapenade

Tapenade:
Chop mixed olives and tomatoes in a small dice
Finely chop Italian parsley
Mix the olives, tomatoes, parsley and feta crumbles together adding the olive oil and balsamic vinegar
Season to taste with sea salt and black pepper
Top salmon liberally with feta-olive tapenade and serve

Servings: 2
Nutrition per Serving: 242 Calories, 90 Calories from Fat, 10g Total Fat, 1g Saturated Fat, 93mg Cholesterol, 75mg Sodium, 833mg Potassium, 0g Total Carbs, 0g
Dietary Fiber, 0g Sugars, 33g Protein
Vitamin A 4.7%
Vitamin C 3.2%
Calcium 2%
Iron 8.2


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[Healthy_Recipes_For_Diabetic_Friends] Moroccan Lentil & Vegetable Soup - 20g Carbs, 2g Fiber

 

Moroccan Lentil & Vegetable Soup -  20g Carbs, 2g Fiber

From: www.diabetesselfmanagement.com

1 Tbsp olive oil
1 cup chopped onion
4 cloves garlic, minced
1/2 cup dried lentils, rinsed and sorted
1 1/2 tsp ground coriander
1 1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 teaspoon black pepper
1 container (32 oz) low-sodium vegetable broth
1/2 cup chopped celery
1/2 cup chopped sun-dried tomatoes (not packed in oil)
1 yellow squash, chopped
1/2 cup chopped green bell pepper
1 cup chopped plum tomatoes
1/2 cup chopped fresh Italian parsley
1/4 cup chopped fresh cilantro or basil

Heat oil in medium saucepan over medium-high heat. Add onion and garlic; cook and stir 4 minutes or until onion is tender. Stir in lentils, coriander, cumin, cinnamon, and black pepper; cook 2 minutes. Add broth, celery, and sun-dried tomatoes; bring to a boil. Reduce heat to medium-low; cover and simmer 25 minutes.

Stir in squash and bell pepper; cover and cook 10 minutes or until lentils are tender.

Top with plum tomatoes, parsley, and cilantro just before serving.

Tip: Many soups, including this one, taste even better the next day after the flavors have had time to blend. Cover and refrigerate the soup overnight, reserving the plum tomatoes, parsley, and cilantro until ready to serve.

Servings: 6
Serving size: 1 cup
Nutrition per Serving: 131 Calories, 3g Fat, 1g Saturated Fat, 0mg Cholesterol, 264mg Sodium, 20g Carbs, 2g Fiber, 8g Protein

Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 Vegetable


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Wednesday, May 24, 2017

[Healthy_Recipes_For_Diabetic_Friends] Summer Tomato Soup With Shrimp, Zucchini, and Corn - 36g Carbs, 6g Fiber, 11g Sugar

 

Summer Tomato Soup With Shrimp, Zucchini, and Corn - 36g Carbs, 6g Fiber, 11g Sugar

{Suggestions: Cut back on salt by substituting no salt tomatoes, and do not add extra salt! Take care, Gloria}
From: www.realsimple.com - By Chris Morocco
Hands-On Time 20 min
Total Time 20 min
Serves: 4

2 Tbsp olive oil
2 poblano peppers, seeded and chopped
1 large onion, chopped
3 cloves garlic, sliced
Kosher salt and black pepper
2 small zucchini, chopped
1 28 oz can diced tomatoes
1 lb raw medium peeled and deveined shrimp
2 cups fresh (from 4 ears) or frozen corn kernels, thawed

Heat the oil in a large pot over medium-high heat. Add the poblanos, onion, garlic, and ½ teaspoon each salt and black pepper. Cook, stirring, until softened, 10 to 12 minutes. Add the zucchini and tomatoes (and their juices). Cook, stirring, until the zucchini is crisp-tender, 12 to 15 minutes.

Add the shrimp, corn, and 3 cups water. Bring to a simmer. Cook, stirring occasionally, until the shrimp are white throughout and the corn is tender, 5 to 6 minutes. Sprinkle with black pepper and serve.

Serves: 4
Nutrition per Serving: 300 Calories, 9g Fat, .5g Sat Fat,145mg Cholesterol, 1340mg Sodium, 21g Protein, 36g Carbs, 6g Fiber, 11g Sugar, 3mg Iron, 123mg Calcium


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Monday, May 22, 2017

[Healthy_Recipes_For_Diabetic_Friends] Broccoli With Almonds and Hot Pepper - 9g Carbs, 3g Fiber

 

Broccoli With Almonds and Hot Pepper - 9g Carbs, 3g Fiber

From: The Sonoma Diet
Who would have thought broccoli could be so delicious? A burst of red pepper and crunchy almonds add spice to this scrumptious side dish or wholesome snack.
Start to finish: 15 min
Servings: 4

4 cups broccoli florets
4 cloves garlic, minced (2 tsp minced)
2 Tbsp extra-virgin olive oil
1 Tbsp lemon juice
1/4 cup sliced almonds, toasted
1/4 to 1/2 teaspoon crushed red pepper
1/4 tsp kosher salt

1. In a large skillet cook broccoli and garlic in hot oil over medium heat for 5 to 8 minutes or until broccoli is crisp-tender. Stir in lemon juice. Sprinkle with almonds, crushed red pepper, and kosher salt; toss to combine.

Servings: 4
Nutrition per Serving: 142 Calories, 11g Total Fat, 1g Sat Fat, 0mg Cholesterol, 150mg Sodium, 9g Carbs, 3g Fiber, 4g Protein


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Friday, May 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Sesame Crackers

 

Low Carb Sesame Crackers

1 cup almond meal
1/4 cup sesame seeds
4 oz. shredded cheese (at least half of which should be a hard cheese
such as parmesan)
1 egg white
2 tsp prepared mustard
1 tsp garlic powder
1/4 tsp salt

Preheat oven to 325 F.

Combine all ingredients in either a bowl or a food processor. If you're
using a bowl, mix the ingredients using a wooden spoon are your hands.
If you're using a food processor, simply pulse several times until the
ingredients are all combined and start to cling together in a ball.

Turn out the dough onto a nonstick surface, such as a silicone mat, or a
counter sprinkled with almond meal. Use your hands to form the dough
into a cylinder about 1 1/2 inches in diameter. Slice into rounds each
one-third of an inch thick (it may help to chill the dough before slicing).

Put rounds on a baking sheet covered with a silicone baking mat or
parchment paper. Leave enough space between each, as you will flatten
them before baking.

Using something with a flat bottom such as a measuring cup, flatten
until the rounds are a little over 2 inches wide. Smooth out the edges
with your fingers.

Bake in the preheated oven for about 14 to 18 minutes (you may want to
check on them earlier to see how they are coming along). When they begin
to brown, remove from oven and cool.

Store in a sealed, airtight container, such as a zip-top plastic storage
bag.

Makes: 55 crackers

Note: I used 2 oz sharp shredded cheddar and 2 oz parmesan cheese that I
grated myself. The nutritional information when eating more than 1
cracker will show the carbs versus Fiber. With 6 crackers the carbs are
8 and the fiber 4.

Nutritional Information per Cracker: Calories 55, Protein 3 gr, Fat 4
gr, Sat Fat 1 gr, Carbs 1 gr, Fiber 1 gr, Sodium 40 mg, Cholesterol 4 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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