Thursday, October 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Chicken Enchilada Stew - 42g Carbs, 11g Fiber, 11g Sugar

 

Slow Cooker Chicken Enchilada Stew - 42g Carbs, 11g Fiber, 11g Sugar

{Suggestions: To reduce sodlium.... do not add any salt! Use no salt added or low sodium chicken stock! Take Care, Gloria}

From: skinnyms.com
Makes: 6 cups
Serving Size: 1 cup

1 (10 oz can) sugar free red enchilada sauce (optional, try SkinnyMs homemade enchilada sauce)
1 (14.5 oz can) petite diced tomatoes with green chilies
1 (15 oz can ) kidney beans, drained and rinsed
1 (15 oz can ) black beans, drained and rinsed
1 cup frozen or fresh corn
3 boneless skinless chicken breasts
2 cups chicken stock
1 Tbsp lime juice
2 Tbsp chili powder
1/2 tsp cayenne pepper
1/2 tsp pepper
1 tsp salt
1 tsp paprika
1 tsp cumin
2 Tbsp chopped cilantro, for garnish
1 cup fat free Greek yogurt

In a large slow cooker, add the enchilada sauce, undrained tomatoes, kidney beans, black beans, corn, and uncooked chicken breasts. Add in the chicken stock and all of the seasonings. Mix well.

Cover and cook on high for 3-5 hours, low for 5-8 hours or when the chicken will easily shred. Remove the chicken from the crockpot and shred in another bowl using two forks. Meanwhile, add the Greek yogurt to the crock pot and stir until well combined. Add the shredded chicken back into the crockpot. Stir until the chicken is combined.

Serve with chopped cilantro on top.

Makes: 6 cups
Serving Size: 1 cup
Nutrition per Serving: 304 Calories, 4g Total Fat, 1g Saturated Fat, 0g Trans Fat, 35mg Cholesterol, 1170mg Sodium, 42g Carbs, 11g Fiber, 11g Sugar, 27g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Hummus Soup - 33g Carbs, 6g Fiber, 3g Sugar

 

Hummus Soup - 33g Carbs, 6g Fiber, 3g Sugar

From: www.cookinglight.com - Ann Taylor Pittman November 2016

That's right—we turned the dip of the decade into a soup that's savory, silky, and garlicky good. A portion of the chickpeas are reserved and toasted in a skillet to offer some chew—a nice textural contrast to the creaminess of the pureed soup. If the soup feels a little too thick, adjust by blending in more water, 1/4 cup at a time. You can make the soup a day or two ahead, but you'll definitely need to adjust the texture, as it will over thicken upon standing. Make the toasted chickpea topping up to a day ahead; store in an airtight container at room temperature. For the sake of your sanity, purchase tahini in a jar with a wide mouth; narrow tops make it difficult to stir and spoon out what you need.

Active Time: 30 Min
Total Time: 30 Min
Serves: 6
Serving Size: about 3/4 cup soup, 1 Tbsp cheese, 2 Tbsp toasted chickpeas, and 1 tsp oil
 
1/4 cup extra-virgin olive oil, divided
1 cup chopped yellow onion (about 1 medium onion)
5 garlic cloves, minced
2 cups unsalted vegetable stock
1 3/4 cups water
1 1/8 tsp kosher salt, divided
2 (15 oz cans) unsalted chickpeas, drained, rinsed, and divided
1/8 teaspoon ground cumin
1/4 cup tahini (sesame paste)
1 1/2 Tbsp fresh lemon juice
6 Tbsp crumbled feta cheese

Heat 1 tablespoon olive oil in a large saucepan over medium. Add onion and garlic; cook, stirring often, until tender, about 4 minutes. Add vegetable stock, 1 3/4 cups water, and 1 teaspoon salt; bring to a simmer. Set aside 1 cup chickpeas; add remaining chickpeas to stock mixture. Cover and reduce heat to medium-low; simmer 10 minutes.

Meanwhile, heat 1 tablespoon oil in a small skillet over medium-high. Add reserved 1 cup chickpeas; cook, stirring occa­sionally, until toasted and browned, 8 to 10 minutes. Stir in cumin and remaining 1/8 teaspoon salt.

Pour stock mixture into a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender, and place a clean towel over opening in lid. Process until smooth. Add tahini and lemon juice; process until smooth. Ladle soup into 6 bowls; drizzle with remaining 2 tablespoons oil, and sprinkle with cheese and toasted chickpeas.

Serves: 6
Serving Size: about 3/4 cup soup, 1 Tbsp cheese, 2 Tbsp toasted chickpeas, and 1 tsp oil
Nutrition per Serving: 327 Calories, 17.4g Fat, 3.4g Sat Fat, 9g Mono fat, 3.3g Poly fat, 8mg Cholesterol, 564mg Sodium, 127mg Calcium, 2mg Iron, 33g Carbs, 6g Fiber, 3g Sugars, 12g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Mexican Eight Layer Dip - 6g Carbs, 2g Fiber

 

Mexican Eight Layer Dip - 6g Carbs, 2g Fiber

From: http://dlife.com
A creamy, cheesy, spicy, and crunchy dip.
Prep Time: 20 min
Cook Time: 0
Level: Easy
Servings: 16

2 cups shredded iceberg lettuce
2 Tbsp chopped canned black olives
1 cup black bean dip
1/4 cup picante sauce
8 oz guacamole
1 cup sour cream
1 cup shredded cheddar cheese
1/4 cup fresh, chopped green onion
1 small tomato

Place lettuce in deep casserole dish.
In small bowl, mix bean dip and picante sauce. Spread over lettuce (layer should be 1/4" thick).
Spread layers of guacamole, sour cream, cheese, green onions, and olives.
Cover and refrigerate at least 4 hours (up to 24 hours). Chop tomato just before serving, and sprinkle on top.

Servings: 16
Nutrition per Serving: 91 Calories, 3g Saturated Fat, 220mg Sodium, 6g Carbs, 2g Fiber, 3.5g Protein 


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Friday, October 13, 2017

[Healthy_Recipes_For_Diabetic_Friends] Easy Chicken, Spinach, and Wild Rice Soup - 28g Carbs, 3g Fiber

 

Easy Chicken, Spinach, and Wild Rice Soup - 28g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com

1 (about 14 oz can) reduced-sodium chicken broth
1 3/4 cups chopped carrots
2 (10 3/4 oz  cans each) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
2 cups cooked wild rice
1 tsp dried thyme
1/4 tsp dried sage
1/4 tsp black pepper
2 cups coarsely chopped baby spinach
1 1/2 cups chopped cooked chicken*
1/2 cup fat-free half-and-half or fat-free (skim) milk

Bring broth to a boil in large saucepan over medium-high heat. Add carrots; cook 10 minutes.

Add soup, rice, thyme, sage, and pepper to saucepan; bring to a boil. Stir in spinach, chicken, and half-and-half; cook and stir 2 minutes or until heated through.

*Note. Half of a rotisserie chicken will yield about 1 1/2 cups of cooked meat.

Servings: 6 - 7
Serving size: 1 cup
Nutrition per Serving: 256 Calories, 7g Fat, 2g Saturated Fat, 62 mg Cholesterol, 624mg Sodium, 28g Carbs, 3g Fiber, 22g Protein

Exchanges per serving: 2 Bread/Starch, 2 Meats


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts Gratin - 9g Carbs, 3g Fiber, 2g Sugar

 

Brussels Sprouts Gratin - 9g Carbs, 3g Fiber, 2g Sugar

From: skinnyms.com

Servings: 6
Serving Size: 1/2 cup

1 lb Brussels sprouts, trimmed and sliced in half
1 Tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
2 Tbsp butter
2 Tbsp white whole wheat flour
3/4 cup skim shredded white cheddar cheese
1/4 cup skim shredded parmesan cheese

Preheat oven to 400 degrees. Toss the Brussels sprouts in the olive oil, salt and pepper. Place into a baking dish, then put in oven for 30 minutes, taking out once to move around the sprouts.

Meanwhile, heat butter on stove on low heat. When it is completely melted, add flour and whisk together. Once this is well combined, add milk. Whisk again until mixed, then add cheddar cheese. Whisk until cheese is melted. Pour this over the Brussels sprouts, then sprinkle the parmesan on top. Bake for 10 to 15 more minutes, until the cheese is bubbling and starting to brown.

Servings: 6
Serving Size: 1/2 cup
171 Calories, 12g Total Fat, 6g Saturated Fat, 0g Trans Fat, 28mg Cholesterol, 493mg Sodium, 9g Carbs, 3g Fiber, 2g Sugar, 8g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Sweet Potato Minestrone - 48g Carbs, 11g Fiber

 

 Sweet Potato Minestrone - 48g Carbs, 11g Fiber

From: www.diabetesselfmanagement.com

1 Tbsp extra virgin olive oil
3/4 cup diced onion
1/2 cup diced celery
2 cups diced peeled sweet potatoes
1 (about 15 oz can) Great Northern beans, rinsed and drained
1 (about 14 oz can) no-salt-added diced tomatoes
3 cups water
3/4 tsp dried rosemary
1/2 tsp salt (optional)
1/8 tsp black pepper
2 cups coarsely chopped kale leaves (lightly packed)
4 Tbsp grated Parmesan cheese

Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt, if desired, and pepper into saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes.

Add kale; cover and cook 10 minutes or until tender.

Ladle soup into bowls; sprinkle with cheese.

Note: Choose kale in small bunches with firm leaves and a rich, deep color. Avoid bunches with limp, wilted, or discolored leaves. To remove the tough stems, make a "V-shaped" cut where the stem joins the leaf. Stack the leaves and cut them into pieces.

Servings: 4
Serving size: 1 1/2 cups
Nutrition per Serving: 286 Calories,6g Fat, 2g Saturated Fat, 4mg Cholesterol, 189mg Sodium, 48g Carbs, 11g Fiber, 13g Protein

Exchanges per serving: 3 Bread/Starch, 1 Meat


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Thursday, October 12, 2017

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Cheese and Cauliflower Chowder - 8.3 g Carbs, 1.6 g Fiber

 


Low Carb Cheese and Cauliflower Chowder - 8.3 g Carbs, 1.6 g Fiber


From: Low Carb Mag November 2017


8 slices bacon, chopped (save half for garnish)

1/2 small yellow onion, chopped

1 celery stalk, chopped

2 garlic cloves, minced

Salt & pepper, to taste

4 cups grated cauliflower

2 Tbsp water

2 Tbsp almond flour

2 cups chicken broth, divided

2 cups milk

3 - 4 dashes hot sauce (more or less)

2 1/2 cups (12oz) shredded cheddar cheese, divided (save ½ cup for garnish)

2 green onions, chopped (optional)


1. Heat a large soup pot over medium heat and saute bacon until crispy.


2. Remove bacon but retain the drippings from the pot.


3. Add chopped onion, garlic and celery to the pot then season with salt and pepper and saute until vegetables are tender.


4. Add cauliflower and stir to combine. Add water then place the lid on top and cook cauliflower until tender, stirring from time to time.


5. Meanwhile, whisk together the flour and 1/4 cup chicken broth in a small bowl then set aside.


6. Once the cauliflower is cooked through, add in the remaining 1-3/4 cup chicken broth and 2 cups milk then turn up the heat and bring to a boil.


7. Add in a dash of hot sauce.


8. Slowly add in the flour and chicken broth mixture while stirring, then turn down heat and simmer until chowder has thickened.


9. Turn off the heat then stir in 2 cups cheddar cheese and half of the cooked bacon.


10. Add more salt, pepper, and hot sauce if needed.


Serving Instructions: Slice each stuffed gourd and serve with chili sauce on the side.


Servings: 8

Nutrition per Serving: 344.66 Calories, 27.6 g Fat, 8.3 g Carbs, 1.6 g Fiber, 16.9 g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Sunday, October 8, 2017

[Healthy_Recipes_For_Diabetic_Friends] Lemon Garlic Chicken & White Beans - 21g Carbs, 6g Fiber

 

Lemon Garlic Chicken & White Beans - 21g Carbs, 6g Fiber

From: www.nutritionaction.com
Time: 35 min

3 Tbsp extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed
8 cloves garlic, sliced
1/2 tsp dried oregano
3 Tbsp lemon juice, more to taste
2 15 oz cans no-salt-added cannellini or other white beans, undrained
2 Tbsp chopped parsley
Freshly ground black pepper, to taste
3/4 tsp kosher salt

1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Saute the chicken until browned, 3-4 minutes per side. Remove to a plate.

2. Reduce the heat to low. Add the garlic and sauté until it starts to color, about 1 minute.

3. Stir in the oregano and cook, stirring constantly, for 30 seconds.

4. Stir in the lemon juice and beans with their liquid.

5. Return the chicken and any juices to the pot. Cover and gently simmer until the chicken is tender and cooked through,15-20 minutes.

6. Stir in the parsley. Season with pepper and up to 3/4 tsp of salt.

Freezes Well!!!

Serves: 6
Nutrition per serving (1 thigh with sauce): 280 Calories, 13g Total fat, 2.5g Sat fat, 330mg Sodium, 21g Carbs, 6g Fiber, 21g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Paprika Chicken & Chickpeas - 22g Carbs, 6g Fiber

 

Paprika Chicken & Chickpeas - 22g Carbs, 6g Fiber

From: www.nutritionaction.com

Time: 45 min

3 Tbsp extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed
1 large onion, finely chopped
1 red bell pepper, finely chopped
1/4 cup tomato paste
3 cloves garlic, minced
1 Tbsp paprika
1 15 oz can no-salt-added diced tomatoes
1 15 oz can no-salt-added chickpeas, undrained
Freshly ground black pepper, to taste
3/4 tsp kosher salt

1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Sauté the chicken until browned, 3-4 minutes per side. Remove to a plate.

2. Sauté the onion and pepper until they start to brown, 4-5 minutes.

3. Stir in the tomato paste and cook, stirring often, until it starts to darken, 2-3 minutes.

4. Stir in the garlic and paprika and cook, stirring constantly, for 1 minute.

5. Stir in the tomatoes and chickpeas with their liquid. Return the chicken and any juices to the pot. Reduce the heat to low, cover, and gently simmer until the chicken is tender and cooked through, 15-20 minutes.

6. Season with pepper and up to ¾ tsp. of salt.

Freezes well!!

Serves: 6
Nutrition per Serving (1 thigh with sauce): 280 Calories, 13g Total Fat, 2.5g Sat Fat, 340mg Sodium, 22g Carbs, 6g Fiber, 19g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Curried Lima Bean Soup With Tomato - 30.62g Carbs, 5.81g Fiber, 6.15g Sugar

 

Curried Lima Bean Soup With Tomato - 30.62g Carbs, 5.81g Fiber, 6.15g Sugar

From: www.realsimple.com

Hands-On Time: 20 Mins
Total Time: 1 Hour
Servings: 6

2 yellow onions, roughly chopped
1 2-inch piece fresh ginger, peeled and roughly chopped
4 cloves garlic, peeled
2 medium carrots, roughly chopped
2 Tbsp vegetable oil, divided
2 tomatoes (about 8 oz.), chopped
2 tsp curry powder
1/4 tsp ground allspice
1/4 tsp cayenne pepper, optional
8 cups vegetable or chicken stock
1/4 cup brown rice
2 cups frozen peas, lima beans, or shelled edamame
Yogurt, Cilantro, and lime wedges, for serving

Combine onion, ginger, garlic and carrots in a food processor and pulse until finely chopped.

Heat 2 tablespoons oil in a large heavy-bottomed pot over medium high. Add onion mixture and cook, stirring often, until softened, about 4 minutes. Add tomatoes and cook until liquid has mostly evaporated, about 2 minutes. Add curry powder, allspice and cayenne if using and stir to combine. Add stock and brown rice and bring to a simmer. Simmer, uncovered, until rice is tender and liquid is slightly reduced, 30 to 35 minutes.

Add peas and simmer until bright green and tender, about 2 minutes. Serve soup topped with yogurt and cilantro, with lime wedges on the side.

Servings: 6
Nutrition per Serving: 197.31 Calories, 5.94g Fat, 0.49g Sat fat, 0mg Cholesterol, 780.11 Sodium, 30.62g Carbs, 5.81g Fiber, 6.15g Sugar, 5.91g Protein 


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Re: [Healthy_Recipes_For_Diabetic_Friends] Creamy Turmeric Dip - 3g Carbs, 0g Fiber

 

This sounds very good! I would replace the sugar with Swerve or Splenda, but that's me...turmeric is supposed to be a great natural anti-inflammatory. For those who keep it on hand, a Chinese Five Spice or garam masala would be great rather than 'just' cinnamon (both contain cinnamon)~

=====
Kathleen Bowen Simons
Lorton, Virginia

Do not mock a pain you haven't endured 

On Sun, Oct 8, 2017 at 3:16 PM, chefgloria1030@yahoo.com [Healthy_Recipes_For_Diabetic_Friends] <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
 

Creamy Turmeric Dip -  3g Carbs, 0g Fiber

{Suggestion: Personally, I would leave the sugar out! Take care, Gloria}

From: www.mccormick.com
Get your dippers ready! This low-fat yogurt and milk blend with golden turmeric and cinnamon creates a tangy homemade dip for veggies, pita chips and other crispy snacks.
Servings: 8

1 cup plain lowfat yogurt
1 Tbsp lowfat milk
1 Tbsp lemon juice
1 1/2 tsp sugar
1/2 tsp McCormick® Ground Turmeric
1/2 tsp sea salt from McCormick® Sea Salt Grinder
1/4 tsp McCormick® Cinnamon, Ground

Mix all ingredients in medium bowl until well blended. Cover.

Refrigerate your turmeric dip until ready to serve.

Servings: 8
Nutrition per Serving: 29 Calories, 1g Total Fat, 0g Saturated Fat, 2mg Cholesterol, 122mg Sodium, 3g Carbs, 0g Fiber, 2g Protein



__._,_.___
Posted by: "Kathleen B. Simons" <kathleen.bowen@gmail.com>
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (2)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at
Subscribe to: Posts (Atom)