Sunday, May 1, 2011

[Healthy_Recipes_For_Diabetic_Friends] Raspberry Mirepoix - 2g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Raspberry Mirepoix

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup Diced Celery
1/4 cup Diced Carrots
3 tablespoons Finely Chopped Green Onions
1/4 cup Water
1/8 teaspoon Bouillon Granules -- 'chikn' or veg
1 teaspoon Cornstarch
1/8 teaspoon Minced Gingerrot
1/4 cup Unsweetened Orange Juice
1 1/2 teaspoons Raspberry Vinegar

Combine celery, carrots, green onions, water & bouillon granules in a saucepan. Bring mixture to a boil; cover, reduce heat and simmer 5 mins OR until vegetables ae crisp-tender. Combine cornstarch, gingerroot, orange juice and raspberry vinegar; stir into the vegetable mixture. Cook over medium heat, stirring constantly, until mixture boils. Cook an additional minute, stirring constantly.

Makes 1 cup (8 two-tablespoon servings)

Source:
"recipes3K.com"
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 8 Calories; trace Fat (3.7% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 11mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 26086 1006 0

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[Healthy_Recipes_For_Diabetic_Friends] Lima Bean Cakes - African American ; 33g Carbohydrate; 9g Dietary Fiber

 

                     
* Exported from MasterCook *

                    Lima Bean Cakes - African American

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 5%)           Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  lima beans -- cooked and mashed
  1                cup  soft breadcrumbs
     1/2           cup  finely chopped onion
  2        tablespoons  parsley -- chopped
  1           teaspoon  salt
     1/4      teaspoon  pepper
     1/2      teaspoon  dried ground sage
                        To fry: -- 1/4 cup oil or butter
                        To serve: -- Creole Sauce

Combine your mashed lima beans, breadcrumbs, onion, parsley, salt, pepper and sage.
Using your hands, shape your mixture into flat little cakes about the size of a small hamburger. Refrigerate the cakes for 1 hour, during which time you can prepare the Creole sauce.
Sauté your cakes in a skillet, very gently, in oil for about 3 minutes per side. Once they are nicely browned on both sides, they are ready to serve.
Pour the Creole sauce over and enjoy!     

Serves 6

ChupaNote: the original recipe called for bacon fat. I used half olive oil and half butter to fry the bean cakes. I'd double the pepper next time.

Cuisine:
  "Southern USA"
Source:
  "Nana's Stove blog"
S(Formatted by Chupa Babi):
  "April 2011"
Yield:
  "6 cakes"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 176 Calories; 1g Fat (3.1% calories from fat); 10g Protein; 33g Carbohydrate; 9g Dietary Fiber; trace Cholesterol; 405mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Dill, Beetroot and Shallot Salsa - British Beetroot Relish; 9g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Dill, Beetroot and Shallot Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 pound fully prepared cooked beetroot -- diced
2 shallots -- peeled and finely diced
2/3 ounce fresh dill -- chopped
1 tablespoon balsamic vinegar
salt and freshly ground black pepper


Place the beetroot in a bowl with the shallots, dill, balsamic vinegar and seasoning to taste.

Mix well and allow to stand for at least 10 minutes.

Serve with roasted [favorites] and mashed potatoes.

Serves 4

Cuisine:
"English"
Source:
"CookItSimply dot com"
S(Formatted by Chupa Babi):
"April 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 40 Calories; trace Fat (3.9% calories from fat); 2g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 62mg Sodium. Exchanges: 1 1/2 Vegetable; 0 Fruit; 0 Fat.

Nutr. Assoc. : 926712 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Carmelized Shallot Jam - 13g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Carmelized Shallot Jam

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 cups finely chopped shallots
Sea salt
1 1/2 teaspoons finely chopped fresh thyme
1/4 cup sugar
1 tablespoon water -- approx
2 tablespoons aged balsamic vinegar
Freshly ground black pepper -- to taste

In a large skillet, heat oil over medium heat. Add shallots, stir, and season with a pinch of salt. Cook, stirring occasionally, 5 minutes, then add thyme. Continue to cook, stirring occasionally, until the shallots are light gold and have thoroughly melted, about 15 minutes more. Stir more often toward the end of cooking to make sure the shallots do not stick and burn.

While shallots are cooking, in a small saucepan, heat the sugar with the water over medium-high heat, stirring until the sugar is dissolved. Cook at a boil, uncovered and without stirring, until the sugar caramelizes to a medium amber color, about five minutes. Remove pan from the heat and add the vinegar. The mixture will foam and spit, so stand back to avoid being splattered. Return the pan to low heat, and stir until the caramel has melted.

Scrape the shallots into the caramel and stir well. Transfer the mixture to a container, cover, and set aside to cool. Taste for seasoning, and adjust with salt and pepper. The jam keeps, refrigerated, for up to a week. It also may be frozen for up to four months. Bring to room temperature before using.

Yield: 1 cup (8 two-tablespoon servings)

From:

Source:
""Burger Bar" by Hubert Keller (Wiley, 2009)."
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 84 Calories; 3g Fat (35.0% calories from fat); 1g Protein; 13g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 926631 0 0 0 0 2140 0

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[Healthy_Recipes_For_Diabetic_Friends] Bendito Recaito - Puerto Rican Trinity; 16g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Bendito Recaito - Puerto Rican Trinity

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 big bunches fresh recao -- fresh and pungent
2 big bunches fresh cilantro -- also fresh and pungent
1 pound ajices dulces -- or 6 cubanelle peppers
4 heads garlic
3 pounds yellow onions

Thoroughly wash and dry the herbs. You don't want extra water in your finished product, so a salad spinner is useful here. Pick through the recao and cilantro for dead leaves, and trim the bottoms of their stems. Wash, stem and seed the peppers, and if using the cubanelles, break them into more manageable pieces, or give them a quick, rough chop. Peel the garlic (when peeling large amounts of garlic, allowing the cloves to soak in lukewarm water for an hour prior is very helpful) and onions, and cut the onions into a manageable size.

You will need to work this in batches, so divide the herbs and aromatics so that each batch gets a little bit of everything. Using a food processor, or blender, process the ingredients until the texture is within the boundaries of fine chop to coarse puree.

As for storage, you have two options. The best is to put some recaito in zippered food-storage bag, and lay it flat in your freezer until solid. Once frozen, you'll be able to snap off pieces whenever you need. Another option is to freeze the recaito in ice-cube trays and then transfer the cubes of goodness to a freezer bag, but be warned that any ice made in that tray afterwards will taste like garlic and oignons. Not a good look, if you axe me.

Serves 8

1. Recaito is named for the predominant element used- an herb called recao or culantro in Spanish. Not to be confused with cilantro, which is also in the recipe, recao has a flavor similar to cilantro but about ten times more potent. If you have no stores that carry produce for the Latino market, hit up your local Asian markets. Vietnamese cooks often use this herb (known to them as Ngò gai) as a garnish to my favorite soup, Ph?. Other recipes will tell you that substituting cilantro will work in a pinch. I will tell you no such thing, dear readers. Either you get recao, or you won't be eating good that night.

2. Ajices dulces are the traditional pepper used in this recipe. They are very similar in appearance to habanero peppers, but do not make that painful mistake! These peppers are only faintly piquant. If you can find ajices dulces in good shape, for sure get them, otherwise, a substitution here is perfectly acceptable: the Italian or cubanelle pepper.

3. It's nearly impossible to get my mom to commit to precise measurements. Thus, my recipes will rarely be exact. Also consider that sometimes the cilantro is bangin, and sometimes it ain't. The most important thing is to get a sense of proportion. Feel free to experiment as you see fit.

Cuisine:
"LatinAmerican/Hispanic"
Source:
"Cuca's Puerto Rican Kitchen puertoricankitchen.blogspot.com"
S(Formatted by Chupa Babi):
"April 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 73 Calories; trace Fat (5.0% calories from fat); 3g Protein; 16g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 11mg Sodium. Exchanges: 3 Vegetable.

Nutr. Assoc. : 0 0 927210 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Balsamic-Shallot Sauce - 3g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Balsamic-Shallot Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
3 large shallots -- thinly sliced into rings
1/3 cup low-sodium broth
1/3 cup balsamic vinegar
2 tablespoons unsalted butter -- chilled and cut into pieces
1/2 teaspoon kosher salt
1/4 teaspoon black pepper

Heat the oil in a large skillet or saucepan over medium-low heat. Add the shallots and cook until softened, about 5 minutes. Add the broth and vinegar. Increase heat to medium, bring to a simmer, and cook for 2 minutes. Remove from heat. Add the butter to the skillet and swirl until melted. Season with the salt and pepper. Pour or spoon the sauce over cooked [favorite].

Yield: Makes 4 servings

Source:
"Real Simple, OCTOBER 2006"
S(Formatted by Chupa Babi):
"April 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 91 Calories; 9g Fat (86.7% calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; 16mg Cholesterol; 320mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fruit; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] South-of-the-Border Salmon Burgers - 6g Carbs, 3g Fiber

 

South-of-the-Border Salmon Burgers - 6g Carbs, 3g Fiber

From: The South Beach Diet (Phase 1)

A Healthy Mexican Meal
If you're looking for a festive Mexican-inspired way to celebrate
Cinco de Mayo this week, why not prepare a dish South Beach Diet-style?
Using popular Mexican ingredients, such as cilantro, fresh lime juice,
and avocado, this appetizing recipe makes a healthy and flavorful meal.

Salmon's rich meat is perfect for making tasty, well-formed patties.
Chili powder, cumin, lime, and cilantro create a Tex-Mex flavor here.

For a Greek variation, try chopped fresh oregano, thyme, minced onion,
and garlic. For Phase 2, serve the burgers in whole-wheat pitas.

Prep time: 15 minutes
Cook time: 12 minutes
Servings: 4

1 lb salmon fillet, skin removed, fish cut into 1" chunks
2 tsp PLUS 1/4 cup reduced-fat sour cream
1 1/2 tsp Dijon mustard
1 tsp chili powder
1/2 tsp ground cumin
1/4 tsp salt
Freshly ground black pepper
1 (8-oz) head romaine, shredded (4 cups)
1 medium avocado, cubed
2 tsp extra-virgin olive oil
2 tsp fresh lime juice
1 Tbsp chopped fresh cilantro
1/2 tsp cayenne

In a food processor, combine salmon, 2 teaspoons of the sour cream,
mustard, chili powder, cumin, 1/8 teaspoon of the salt, and 1/8 teaspoon
black pepper; pulse just until mixture comes together, 15 to 20 seconds.
Form mixture into 4 patties, about 3/4 inch thick.

Lightly coat a grill or grill pan with cooking spray and heat to
medium-high. Grill patties until cooked through, 4 to 5 minutes per
side.

While patties are cooking, in a large bowl combine lettuce, avocado,
oil, 1 teaspoon of the lime juice, and remaining 1/8 teaspoon salt.
Season with black pepper to taste.

In a small bowl, whisk together remaining 1/4 cup sour cream, remaining
1 teaspoon lime juice, cilantro, and cayenne.

Divide salad among 4 plates and place a burger alongside. Top each
burger with a dollop of cilantro sour cream and serve.

Servings: 4
Nutrition per Serving:
330 Calories, 23g Fat, 5g Sat, 25g Protein, 6g Carbs, 3g Fiber, 260mg Sodium

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