Thursday, September 28, 2017

[Healthy_Recipes_For_Diabetic_Friends] Anti-Inflammatory Egg Drop Soup - 3.7g Carbs, 0.8g Fiber, 2.9g Net Carbs

 

Anti-Inflammatory Egg Drop Soup - 3.7g Carbs, 0.8g Fiber, 2.9g Net Carbs

From: https://ketodietapp.com/Blog/post/2016/09/23/anti-inflammatory-egg-drop-soup

This egg drop soup is perfect for chilly autumn days. It cannot be any easier and takes less than 20 minutes to prepare. Just like my Keto Golden Milk, this recipe uses turmeric and ginger. Turmeric is a powerful adaptogen providing a myriad of health benefits: it's immune-boosting, and has antioxidant and anti-inflammatory effects.
Hands-on: 10 min
Overall: 20 min
Servings: 6

2 quarts (2 l) chicken stock or vegetable stock or bone broth - you can make your own
1 Tbsp freshly grated turmeric or 1 tsp ground turmeric
1 Tbsp freshly grated ginger or 1 tsp ground ginger
2 cloves garlic, minced
1 small chile pepper, sliced (14 g/ 0.5 oz)
2 Tbsp coconut aminos
2 cups sliced brown mushrooms (144 g/ 5.1 oz)
4 cups chopped Swiss chard or spinach (144 g/ 5.1 oz)
4 large eggs
2 medium spring onions, sliced (30 g/ 1.1 oz)
2 Tbsp freshly chopped cilantro
1 tsp salt or to taste (I like pink Himalayan)
Freshly ground black pepper to taste
6 Tbsp extra virgin olive oil (90 ml/ 3 fl oz)

Grate the turmeric and ginger root, slice the chile pepper and mince the garlic cloves.

Pour the chicken stock (or vegetable stock) in a large pot and heat over a medium heat, until it starts to simmer. Slice the mushrooms, chard stalks and chard leaves. Place the turmeric, ginger, garlic, chile pepper, mushrooms, chard stalks and coconut aminos into the pot and simmer for about 5 minutes.

Then add the sliced chard leaves and cook for another minute. In a bowl, whisk the eggs and slowly pour them into the simmering soup.

Keep stirring until the egg is cooked and take off the heat. Chop the cilantro and slice the spring onions. Add them to the pot.

Pour into a serving bowl and drizzle with extra virgin olive oil (a tablespoon per serving). Eat immediately or let it cool down and store in an airtight container for up to 5 days.

Servings: 6
Nutrition per Serving: 255 Calories, 22.4g Fat, 5.9g Saturated, 3.7g Total Carbs, 0.8g Fiber, 2.9g Net Carbs, 10.8g Protein
40 mg Magnesium, 608mg Potassium


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[Healthy_Recipes_For_Diabetic_Friends] Spinach Salad with Creamy Beet Dressing - 11g Carbs

 

Spinach Salad with Creamy Beet Dressing - 11g Carbs

From: Original unknown
Servings: 2

1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1 1/2 tsp Dijon-style mustard
1 1/2 tsp apple cider vinegar
4 Tbsp fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 oz French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 Tbsp sweet onion, cut in very thin crescents
1 small roasted or cooked beet

For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.

With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.

Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.

Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.

In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.

Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.

Note: When buying beets in a can or jar, be sure they are not pickled.

Servings: 2
Nutrition per Serving: 86 Calories, 4g Fat, under 1g Saturated Fat, 119mg Sodium, 11g Carbs, 3g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Low Carb Cauliflower Breadsticks - 7g Carbs, 2g Fiber, 3g Sugar

 

Low Carb Cauliflower Breadsticks - 7g Carbs, 2g Fiber, 3g Sugar
 
From: http://realhousemoms.com/low-carb-cauliflower-breadsticks
Low Carb Cauliflower Breadsticks with fresh herbs, garlic, and lots of ooey gooey cheese atop a cauliflower crust looks and tastes like cheesy bread.
Author: Life Tastes Good
Recipe type: Appetizer
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Serves: 5

1 head raw cauliflower, riced
1/2 cup shredded Mozzarella Cheese
1/2 cup shaved Parmesan Cheese
1 large egg
1/2 Tbsp freshly minced garlic
1/2 Tbsp freshly chopped basil
1/2 Tbsp freshly chopped Italian flat-leaf parsley
1 tsp salt
1/2 tsp ground black pepper
3/4 cup shredded Mozzarella Cheese

Preheat oven to 425 degrees F and line a baking sheet with parchment paper or a silicone baking mat.

To rice the cauliflower I cored it and broke it into florets. Then I placed it in the bowl of my food processor and pulsed until it was the texture of rice.

In a large bowl, mix the riced cauliflower, 1/2 cup shredded Mozzarella cheese, 1/2 cup Parmesan cheese, 1 egg, 1/2 tablespoon fresh garlic, 1/2 tablespoon fresh basil, 1/2 tablespoon fresh parsley, 1 teaspoon salt, and 1/2 teaspoon black pepper until combined and holds together. Place the mixture onto the lined baking sheet and spread out into a rectangle about 9x7" and 1/4" thick.

Bake in the preheated oven for 10-12 minutes. Remove from oven and top with 3/4 cup shredded Mozzarella cheese and return to oven to continue baking until the cheese is melted and starting to brown. Cool about 10 minutes and cut into 'breadsticks'. Garnish with fresh herbs and Parmesan cheese. Serve with your favorite Red Sauce and enjoy!

Notes
The number of breadsticks per serving will vary based on how thick of thin you cut the breadsticks. To control serving size, cut the sheet of cooked breadsticks into fifths first. Then cut each fifth into breadsticks. However many breadsticks you cut from each fifth is the number per serving - based on the breadstick size you like.

Serves: 5
Nutrition per Serving: 100 Calories, 45 Calories From Fat, 4.5g Total Fat, 2.5g Saturated Fat, 0g Trans Fat, 55mg Cholesterol, 700mg Sodium, 7g Total Carbs, 2g Dietary Fiber, 3g Sugars, 8g Protein


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Wednesday, September 27, 2017

[Healthy_Recipes_For_Diabetic_Friends] Sauteed Broccoli & Kale with Toasted Garlic Butter - 9g Carbs, 4g Fiber, 1g Sugars

 

Sauteed Broccoli & Kale with Toasted Garlic Butter - 9g Carbs, 4g Fiber, 1g Sugars

From: EatingWell Magazine, November/December 2015 - By: Lia Huber
In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. Serve this healthy recipe alongside roasted chicken, turkey or ham—or on top of your favorite whole grain, such as quinoa or farro.

Nutrition profile: Egg Free, Gluten-Free, Healthy Immunity, High Fiber, Low-Calorie, Low Carbohydrate, Low Sodium

Active: 45 min
Ready In: 45 min
Servings: 12

2 bunches kale (about 1 1/2 lb), preferably lacinato
1 cup water, divided
2 large heads broccoli, trimmed and cut into florets (about 12 cups)
2 Tbsp extra-virgin olive oil, divided
4 Tbsp unsalted butter
5 cloves garlic, thinly sliced
1/4 tsp crushed red pepper, plus more for garnish
3/4 tsp fine sea salt (optional)
Maldon sea salt (optional)

Remove tough stems and ribs from kale; coarsely chop the greens. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. Transfer to a colander. Cook broccoli the same way with the remaining 1/2 cup water. Transfer the kale to a large bowl; drain the broccoli in the colander. Wipe the pan dry. Heat 1 tablespoon oil in the pan over medium-high heat. Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat the remaining 1 tablespoon oil in the pan. Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Drizzle the butter over the vegetables and sprinkle with ¾ teaspoon salt; gently toss to combine. Serve topped with a sprinkling of Maldon sea salt and crushed red pepper, if desired.

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. Finish with Steps 2-3 just before serving.

Servings: 12
Serving size: about 3/4 cup
Nutrition per Serving: 105 calories; 7 g fat(3 g sat); 4 g fiber; 9 g carbohydrates; 5 g protein; 131 mcg folate; 10 mg cholesterol; 1 g sugars; 0 g added sugars; 7,928 IU vitamin A; 135 mg vitamin C; 123 mg calcium; 1 mg iron; 187 mg sodium; 516 mg potassium

Nutrition Bonus: Vitamin C (225% daily value), Vitamin A (159% dv), Folate (33% dv)
Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 fat


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Tuesday, September 26, 2017

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Baked Fish - 4g Carbs, 1g Fiber, 2g Sugars

 

Mediterranean Baked Fish - 4g Carbs, 1g Fiber, 2g Sugars

From: www.rodalewellness.com/recipes/mediterranean-baked-fish

These packets can be assembled early in the day, refrigerated, and then baked at dinner time.
Total Time: 25 min
Servings: 6
Prep: 15 Min
Cook: 10 Min

6 Tbsp butter, at room temperature
2 Tbsp lemon juice
2 Tbsp olive oil
1/4 tsp salt
6 white fish fillets (6 to 8 oz each)
6 slices red onion
6 thick slices tomato
6 green bell pepper rings
6 thin slices lemon
6 small sprigs fresh rosemary

Preheat the oven to 375 degrees F.

Cut 6 large pieces of heavy-duty foil. Rub the bottom half of the pieces with 3 tablespoons of the butter, leaving a 1-inch border all around. Place a fillet on the buttered half of a piece of foil.

In a small bowl, stir together the lemon juice, oil, and salt. Spoon 2 teaspoons of the the lemon mixture over the fish. Top with a slice of onion, tomato, bell pepper, lemon, and sprig of rosemary. Dot with the remaining 1 1/2 teaspoons butter. Repeat for 6 packets.

To make a packet, fold the top of the foil over the fish and fold the edges over to seal. Place the packets on a rimmed baking sheet and bake for 10 to 15 minutes. Open one of the packets after 10 minutes and test the fish with a fork. If the fish flakes and is not translucent, it is done.

Servings: 6
Nutrition per Serving: 285 Calories, 153 Calories From Fat, 72 Calories From Sat fat, 17g Fat, 8g Saturated Fat, 133mg Cholesterol, 223mg Sodium, 27mg Calcium, 
4g Carbs, 1g Dietary Fiber, 2g Total Sugars, 29g Protein

Folate Dfe: 53mcg
Mono Fat: 7g
Omega3 Fatty Acid: 0g
Omega6 Fatty Acid: 1g
Other: 1carbsg
Poly Fat: 1g
Soluble Fiber: 0g
Trans Fatty Acid: 0g


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Saturday, September 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] CP Slow Cooker Chicken Enchilada Soup - 19.4g Carbs, 5.4g Fiber, 3.8g Sugar

 

Slow Cooker Chicken Enchilada Soup - 19.4g Carbs, 5.4g Fiber, 3.8g Sugar

From: www.yummly.com & http://preventionrd.com
Author: Nicole Morrissey
Prep time: 5 min
Cook time: 6 hours
Total time: 6 hours 5 min
Serves: 8
Servings: about 1⅓ cups each

1 lb boneless, skinless chicken breasts
2 cups low-sodium chicken stock
1 (10 oz) can red enchilada sauce
1 (15 oz) cans black beans, rinsed and drained
1 (14 oz) can fire-roasted diced tomatoes, with juice
1 (15 oz) can whole-kernel corn, drained
1 (4 oz) can diced green chiles
2 cloves garlic, minced
1 onion, peeled and diced
1 tsp ground cumin

Combine all ingredients to a slow cooker, and stir to combine. Cook for 3-4 hours on high heat or 6-8 hours on low heat, until the chicken is cooked through.

Remove chicken to a cutting board and shred using 2 forks; return to crock pot and stir to combine. Serve hot with toppings of preference, such as cilantro, sour cream, and shredded cheese, if desired.

Serves: 8
Serving size: approx. 1⅓ cups
Nutrition per Serving: 171 Calories, 3.1g Fat, 33mg  Cholesterol, 471mg Sodium, 19.4g Carbs, 5.4g Fiber, 3.8g Sugar, 16.5g Protein


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Thursday, September 21, 2017

[Healthy_Recipes_For_Diabetic_Friends] Baked Salmon Dijon

 

Baked Salmon Dijon

Recipe Yield: 6 main dish servings.

1 Cup fat-free sour cream
2 tsp dried dill
3 Tbsp finely chopped scallions
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin (cut in center)
1/2 tsp garlic powder
1/2 tsp black pepper
Fat free cooking spray as needed

Preheat oven to 400 degrees F.

Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to
blend. Lightly oil baking sheet with cooking spray.

Place salmon, skin side down, on prepared sheet.

Sprinkle with garlic powder and pepper, then spread with the sauce.

Bake salmon until just opaque in center, about 20 minutes.

Nutritional Information Per Serving: Calories: 196, Fat: 7 grams,
Saturated Fat: 2 grams, Sodium: 229 mg,
Cholesterol: 76 mg, Protein: 27 grams, Carbohydrates: 5 grams,

Darlene

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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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Wednesday, September 20, 2017

[Healthy_Recipes_For_Diabetic_Friends] Italian Meatball Soup - 30.2g Carbs

 

Italian Meatball Soup - 30.2g Carbs

From: 1,001 Recipes For People with Diabetes

1 1/2 lb ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 Tbsp Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ox each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 oz thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Servings: 8
Serving Size: about 2 cups each
Nutrition per Serving: 270 Calories, 8.7g Fat, 31.7mg Cholesterol, 174mg Sodium, 30.2g Carbs, 19g Protein

Diabetic Exchanges: 1 1/2 Bread, 2 Meat, 1/2 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Baked Salmon Dijon - 5g Carbs

 

Baked Salmon Dijon - 5g Carbs

From: diabeticgourmet.com
Servings: 6

1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp finely chopped scallions
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin (cut in center)
1/2 tsp garlic powder
1/2 tsp black pepper
Fat-free cooking spray as needed
   
Preheat oven to 400F.
    
Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend. Lightly oil baking sheet with cooking spray.
    
Place salmon, skin side down, on prepared sheet.
    
Sprinkle with garlic powder and pepper, then spread with the sauce.
    
Bake salmon until just opaque in center, about 20 minutes.

Servings: 6
Nutrition per Serving: 196 Calories, 7g Fat, 2g Saturated Fat, 229mg Sodium, 76mg Cholesterol, 5g Carbs, 27g Protein

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Tuesday, September 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Flush The Fat Away Vegetable Soup - 41 or 43g Carbs, 9g Fiber

 

Flush The Fat Away Vegetable Soup - 41 or 43g Carbs, 9g Fiber

{Variation in nutrition is due to ingredient options! Check at end of recipe for details!}
By: SkinnyMs. | Cleanse & Detox
Packed with nutritional powerhouses such as sweet potato, spinach, garlic, carrots, and tomatoes, this soup truly flushes the fat away by restoring acid-alkaline and sodium-potassium balance to the body's organs and glands. It is a warming and deliciously comforting treat that has the added bonus of detoxing your body and adding much needed nutrients.

The superfoods in this soup are packed with antioxidants and fiber and aid with flushing toxins and, subsequently, fat from the body. Safe, effective, and good for you, this soup is a wonderful way to kickstart any healthy lifestyle changes.

Our clean eating approach will allow you to eat a variety of your favorite foods, while keeping in mind the principles of clean, healthy eating.

1 medium sweet potato, peeled and cut into 1" cubes
3 carrots, peeled and sliced
1 stalk celery, diced
1 small yellow onion, diced
1 clove garlic, minced
Pinch of Kosher or sea salt, more or less to taste
1/2 tsp black pepper
1/8 tsp allspice
1 tsp paprika
1 bay leaf
2 (15 oz can) navy beans, drained and rinsed (optional, black beans)
4 cups vegetable broth, low-sodium
1 (14.5 oz can) diced tomatoes (no salt added), *this is an optional ingredient
4 cups baby spinach, loosely packed (optional, 2 zucchini, sliced)
1 Tbsp PLUS 1 tsp extra-virgin olive oil, optional, for serving (1/2 tsp per serving)

Add all ingredients, except spinach and olive oil, to the slow cooker. Cover and cook on low 6 to 8 hours, or until the vegetables are tender. Add spinach, stir and continue cooking just until wilted, approximately 5 minutes. Serve and enjoy! (1 Serving Per Night if doing the 3 Day Cleanse & Detox)


Tip: If you prefer a thicker soup, after 5 hours of cooking, simply remove 1 cup of soup, along with ingredients, mash ingredients with a fork, return to the slow cooker, stir and continue cooking 1 to 3 hours. When serving, drizzle a little (optional) olive oil over each bowl of soup.

Note: Olive oil helps the body absorb nutrients more efficiently and supports a healthy digestive system.

Stovetop Method: Follow the same instructions above for prep, cover, and simmer until veggies are tender, approximately 2 hour. Stir every 15 minutes to prevent sticking. Add spinach at the end of cooking time, remove from heat, cover and allow spinach to wilt before serving.


*nutrition data, not including olive oil or diced tomatoes
Servings: 8
Serving Size: 1 1/4 cup
Calories: 228 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 75 mg | Carbohydrates: 41 g | Dietary Fiber: 9 g | Sugars: 4 g | Protein: 12 g | SmartPoints: 7 |

*nutrition data includes optional diced tomatoes
Servings : 8
Serving Size: 1-1/4 cup
Calories: 237  | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 75 mg | Carbohydrates: 43 g | Dietary Fiber: 9 g | Sugars: 5 g | Protein: 12 g | Previous Points: 4 | Points Plus: 5

*nutrition data includes optional 1/2 teaspoon olive oil per serving and diced tomatoes
Servings : 8
Serving Size: 1-1/4 cup
Calories: 253 | Total Fat: 4 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 75 mg | Carbohydrates: 43 g | Dietary Fiber: 9 g | Sugars: 6 g | Protein: 12 g | SmartPoints: 7


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[Healthy_Recipes_For_Diabetic_Friends] Italian Sausage Soup with Kale and Beans - 32g Carbs, 6g Fiber, 2g Sugars

 

Italian Sausage Soup with Kale and Beans - 32g Carbs, 6g Fiber, 2g Sugars

From: diethood.com - Author Katerina | Diethood

Hearty and incredibly delicious soup prepared with Italian Sausage, onions, garlic, kale, and beans!
Course: Dinner
Cuisine: Italian
Prep Time: 10 min
Cook Time: 30 min
Total Time: 40 min
Servings: 8

3 Tbsp olive oil, divided
1 lb Italian sausage links, casings removed you can also use Italian turkey sausage
1 yellow onion, diced
2 large carrots, rinsed and sliced
3 celery stalks, rinsed and sliced
1 bay leaf
1 sprig fresh thyme
2 tsp Italian Seasoning
4 cloves garlic, minced
Salt and pepper, to taste
1 bunch kale, stems removed and roughly chopped
2 cans white cannellini beans, drained and rinsed
6 to 8 cups low sodium, low fat beef or chicken broth
1/2 cup shredded parmesan cheese, optional
8 slices crusty baguette, optional

Heat one tablespoon olive oil over medium heat in a large dutch oven or soup pot.

Add sausage and cook for about 8 to 10 minutes. or until browned, stirring occasionally to break into smaller pieces.

Transfer with a slotted spoon to a plate and set aside.

Pour remaining olive oil to the soup pot and heat it up.

Add onions, carrots, celery, bay leaf, thyme, and Italian seasoning; cook for about 8 minutes, or until vegetables are tender.

Stir in garlic, salt, pepper, and continue to cook for 1 minute.

Mix in kale and cook until it starts to wilt, about 1 to 2 minutes.

Stir in beans, prepared sausage, and broth; bring to a boil.

Lower heat to a simmer and cook uncovered for 15 minutes to combine all the flavors.

Remove from heat and take out the bay leaf and sprig of thyme.

Divide soup among bowls and top with cheese.

Serve with a slice of baguette. (optional)

Servings: 8
WW SMART POINTS: 12
Nutrition per Serving: 432 Calories,225 Calories from Fat 225, 25g Total Fat, 7g Saturated Fat, 43mg Cholesterol, 522mg Sodium, 1053mg Potassium, 32g Total Carbs, 6g Dietary Fiber, 2g Sugars, 22g Protein
Vitamin A 94.1% - Vitamin C 28.9% - Calcium 15% - Iron 28%

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