Thursday, May 5, 2011

[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts Saute - 12g Carbs, 4g Fiber, 3g Sugar

 

Brussels Sprouts Saute - 12g Carbs, 4g Fiber, 3g Sugar

From: The Washington Post, April 27, 2011
Adapted from "If It Makes You Healthy: More Than 100 Delicious
Recipes Inspired by the Seasons," by Sheryl Crow and Chuck White
with Mary Goodbody (St. Martin's Press, 2011).

For best results, use sprouts from the farmers market. With the
addition of the cauliflower, Sheryl Crow says, this is definitely
a "feel good" dish.

It takes about 40 minutes, start to finish.
Course: Side Dish
Features: Fast, Healthy
Servings: 4

1/4 head (about 7 1/2 oz) cauliflower, separated into
bite-size florets (1 1/2 cups)
4 tsp canola oil, preferably expeller-pressed
Kosher salt
Freshly ground black pepper
9 oz Brussels sprouts (see headnote)
1/3 cup currants or raisins
1/4 cup toasted pine nuts (see NOTE)
1/4 cup white wine
1 Tbsp unsalted butter
1 Tbsp chopped flat-leaf parsley

Preheat the oven to 400 degrees. Use nonstick cooking oil spray to
lightly grease a rimmed baking sheet.

Place the cauliflower in a mixing bowl; sprinkle with 1 teaspoon of
the oil and with salt and pepper to taste, and toss to coat evenly.
Spread the cauliflower on the baking sheet; roast for 10 to 12 minutes
or until lightly browned and softened.

Rinse the Brussels sprouts, then discard any discolored outer leaves.
Detach enough remaining leaves to yield 2 cups.

Heat the remaining 3 teaspoons of oil in a large saute pan over
medium-high heat until the oil shimmers. Add the Brussels sprout
leaves, roasted cauliflower, currants or raisins and toasted pine
nuts; cook, stirring, for 1 to 2 minutes.

Stir in the wine and cook for 1 minute.

Remove from the heat; add the butter and parsley, stirring until the
butter melts. Season with salt and pepper to taste. Transfer to a
serving bowl.

NOTE: Toast the pine nuts in a small, dry skillet over medium or
medium-low heat for 3 to 5 minutes, shaking the skillet often until
the seeds are fragrant and have darkened. Let cool before using.

Servings: 4
Nutrition per Serving:
180 Calories, 14g Fat, 3g Saturated Fat, 10mg Cholesterol, 95mg Sodium,
12g Carbs, 4g Dietary Fiber, 3g Sugar, 5g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Mexican Cheesecake - 4 g Carbs, Trace Fiber

 

Mexican Cheesecake - 4 g Carbs, Trace Fiber

From: Light & Tasty December/January 2007, p29

People will rave over this super-easy cheesecake appetizer. Says
Sandy Burkett of Galena Ohio, "I've made this recipe several times
at parties, and people were so surprised it was low fat." Make it
a day ahead for convenience, adding salsa just before serving.
Prep: 20 min
Bake: 30 min + chilling
Servings: 24

2 (8oz pkg) cream cheese, reduced-fat
1 1/4 cups reduced-fat sour cream, divided
1 envelope taco seasoning
3 eggs, lightly beaten
1 1/2 cups (6 oz) sharp cheddar cheese, shredded
1 (4 oz can) chopped green chilies
1 cup chunky salsa, drained
Tortilla chips OR fresh vegetables

In a large bowl, beat cream cheese, 1/2 cup sour cream and taco
seasoning until smooth. Add eggs; beat on low speed just until
combined. Stir in cheddar cheese and chilies.

Transfer to a greased 9-in. springform pan. Place on a baking sheet.
Bake at: 350 degrees F for 25-30 minutes or until center is almost
set. Spread remaining sour cream evenly over top. Bake 5-8 minutes
longer or until topping is set.

Cool on a wire rack for 10 minutes. Carefully run a knife around edge
of pan to loosen; cool 1 hour longer. Refrigerate overnight.

Just before serving, spread salsa over cheesecake. Serve with tortilla
chips or vegetables.

Servings: 24
Serving Size: 1 slice (calculated without tortilla chips or vegetables)
Nutrition per Serving:
107 Calories, 8g Fat, 5g Saturated Fat, 52mg Cholesterol, 338mg Sodium,
4g Carbs, Trace Fiber, 5g Protein

User Review:
Sep. 04, 2010 by nelda h. till - My husband and I really like this
cheesecake. I only put the salsa on what we were eating at the time.
I have frozen the leftover and look forward to using it when we have
company.

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[Healthy_Recipes_For_Diabetic_Friends] Tex Mex Corn and Zucchini - 13g Carbs, 12g Fiber, 3g Sugar

 

Tex Mex Corn and Zucchini - 13g Carbs, 12g Fiber, 3g Sugar

From: The American Heart Association - www.heart.org/recipes

Colorful and a snap to make, this side dish is sure to become
one of your favorites.

Cooking Time: 7 - 9 minutes
Serves: 4
Serving Size: 1/2 cup

1 Tbsp light tub margarine
2 small zucchini (about 6 oz each), cut crosswise into 1/4-inch slices
1 cup frozen whole-kernel corn
2 medium garlic cloves, minced
1 medium fresh jalapeno pepper, seeds and ribs discarded, chopped
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp pepper

In a medium nonstick skillet, melt the margarine over medium-high
heat, swirling to coat the bottom. Add the zucchini, corn, garlic,
and jalapeno, stirring to combine. Cook for 7 to 9 minutes, or until
the zucchini is just tender and lightly browned, stirring frequently.
Sprinkle with the cumin, salt, and pepper. Stir gently.

Cook's Tip - -
Hot chile peppers, such as jalapenos, contain oils that can burn your
skin, lips, and eyes. Wear disposable plastic gloves or wash your
hands thoroughly with warm, soapy water immediately after handling
hot peppers.

Serves: 4
Serving Size: 1/2 cup
Nutrition per Serving:
64 Calories, 1.5g Total Fat, 0g Saturated Fat, 0g Trans Fat,
0g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 0mg Cholesterol,
177mg Sodium, 13g Carbs, 12g Fiber, 3g Sugar, 2g Protein

Dietary Exchanges: 1 starch

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Wednesday, May 4, 2011

[Healthy_Recipes_For_Diabetic_Friends] Sesame Crackers - 2g Carbs, 1g Dietary Fiber

 

Sesame Crackers - 2g Carbs, 1g Dietary Fiber

Homemade Whole Grain Crackers
By MARTHA ROSE SHULMAN VIA The New York Times
Published: May 2, 2011
Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

There are plenty of whole-grain crackers on store shelves, but none
taste as good to me as those made at home. You can use a mix of grains
and flours to make them, including gluten-free varieties like millet,
buckwheat and rice flours, and top them with any number of seeds, herbs
or spices. They're quick to mix together and very easy to roll out.

Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of
nutrients but by no means ascetic, fun to cook and to eat.

Crackers are a great destination for sesame seeds, an excellent source
of copper and manganese, and high in lignans, a type of fiber that may
help lower cholesterol. I sprinkle my crackers with everything from
sesame seeds to za'atar, Parmesan and chili powder. I also like to use delicious black seeds known as both nigella and charnushka, which are
used in Indian and Middle Eastern cuisines to flavor breads and other
pastries.

"Healthy" crackers can be hard and dry, but this week's offerings are
not. I use olive oil in all of them, and some work best with a small
amount of butter.

Sesame Crackers - 2g Carbs, 1g Dietary Fiber

I've been making sesame crackers for decades, tweaking my recipe over
the years. They have a wholesome, rich, nutty flavor.

1 1/4 cups whole-wheat flour
1/2 cup toasted sesame seeds
1/2 tsp salt
5 Tbsp extra virgin olive oil or sesame oil
4 to 5 Tbsp water, as needed

1. Preheat the oven to 350 degrees with the racks positioned in the
middle and upper third. Line two baking sheets with parchment paper.

2. Mix together the flour, sesame seeds and salt in a mixing bowl, in
the bowl of a stand mixer, or in a food processor fitted with a steel
blade. If using a mixing bowl, add the oil and cut in with a fork. If
using a stand mixer, mix at medium speed. In a food processor, pulse
until the mixture is crumbly. Add the water, and mix with your hands,
or at medium speed in a mixer or in the food processor, until you can
gather the dough into a ball.

3. Lightly dust your work surface and roll out the dough, or roll out
between pieces of parchment, plastic or wax paper. Cut into desired
shapes -- squares, diamonds or cookie-cutter shapes -- and place on
the baking sheet, close together but not touching.

4. Bake 15 to 20 minutes until lightly browned, switching the sheet
trays front to back and top to middle halfway through. Remove from
the heat, and allow to cool on racks.

Advance preparation: These will keep for about a week in an airtight
container.

Yield: About four dozen crackers
Serving Size: 1 cracker
Nutrition per Serving:
33 Calories, 0g Saturated Fat, 1g Polyunsaturated Fat,
1g Monounsaturated Fat, 0mg Cholesterol, 2g Carbs, 1g Dietary Fiber,
25mg Sodium, 1g Protein

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Sunday, May 1, 2011

[Healthy_Recipes_For_Diabetic_Friends] Cabbage "Noodle" Soup – ..

 

Cabbage "Noodle" Soup – 21.2g Carbs, 4.2g Fiber, 2.2g Sugar
Cabbage "Noodle" Soup – 21.2g Carbs, 4.2g Fiber, 2.2g Sugar

From: Author and Copyright: Susan Voisin 2011

Cabbage takes the place of noodles in this low-calorie soup, but if
you want to add more heartiness, add 2 ounces of pasta during the
last 15 minutes of cooking or add a diced potato or two along with
the water. I kept the sodium low by using water instead of broth,
but for a richer flavor, you can add vegetable bouillon cubes to
taste or use vegetable broth for half of the water.

1 small onion, chopped
2 carrots, diced or sliced
2 ribs celery, diced (leaves included)
8 cups water
1 tsp dried thyme leaves
1/8 tsp rubbed sage
2 bay leaves
1/2 tsp poultry seasoning
2 cloves garlic, minced or pressed
1/4 head cabbage, thinly sliced
1 (15oz can) chickpeas, rinsed and drained OR 1 1/2 cups cooked chickpeas
Generous grating of black pepper
3 Tbsp nutritional yeast
1/4 cup parsley, chopped
2 tsp mellow white miso
Salt to taste

Preheat a large, non-stick pot. Add the onions, carrots, and celery and
cook until onions soften. Add the water and all remaining ingredients
except nutritional yeast, parsley, and miso. Reduce heat to medium-low,
cover, and cook until vegetables are tender and broth is flavorful (at
least 30 minutes).

Stir in the nutritional yeast and parsley. Place the miso in a small bowl
and add some of the hot broth a little at a time, stirring, until the miso
is dissolved in the broth. Add the miso broth back to the pot. Add salt
to taste and serve.

Servings: 6
Nutrition per Serving:
116 Calories, 10 Calories from Fat, 1.2g Total Fat, 0mg Cholesterol,
257.9mg Sodium, 273.6mg Potassium, 21.2g Carbs, 4.2g Fiber, 2.2g Sugar,
6.4g Protein

[Non-text portions of this message have been removed]

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[Healthy_Recipes_For_Diabetic_Friends] SC Spicy Red Bulgar - MidEastern; 40g Carbohydrate; 10g Dietary Fiber

 


* Exported from MasterCook *

SC Spicy Red Bulgar

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon butter -- or margarine
1 cup bell pepper -- red or green, or combination, chopped
1 cup zucchini -- or yellow squash, or combination, chopped
1 cup eggplant -- peeled and cubed
1/2 cup chopped red onion
2 1/4 cup Spicy V-8® vegetable juice -- or bloody mary mix
1 cup bulgur wheat
1 tablespoon lemon juice
1 teaspoon zaatar -- dried, crushed
1 teaspoon Aleppo red pepper flakes
1/3 cup onions -- green, chopped

Add all the ingredients except the green onions and cook on Low for 8 hours. Garnish with green onions just before serving. May be served warm or as a salad at room temperature.

Serves 4 (as a main dish) or 8-10 as part of meza plate (starter)

ChupaNote: garnish with crumbled feta cheese, chopped Kalamata olives and capers.

Cuisine:
"MidEastern"
Source:
"Adapted from FreeCookingRecipes.net"
S(Formatted by Chupa Babi):
"April 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 205 Calories; 4g Fat (14.7% calories from fat); 6g Protein; 40g Carbohydrate; 10g Dietary Fiber; 8mg Cholesterol; 527mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 218 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] SC Onion and Shallot Confit - 6g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

SC Onion and Shallot Confit

Recipe By :Joy Bugaloo
Serving Size : 16 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup olive oil
1/4 cup butter
3 tablespoons balsamic vinegar -- (you could swap this out with sherry or port or cognac or red wine)
1 tablespoon vegetable base -- (demi-glace would be better, or some reduced homemade stock)
1 tablespoon brown sugar
1 tablespoon pepper jelly -- (optional)
freshly-ground black pepper -- to taste
6 medium onions -- peeled and sliced (ironically, the harsher-tasting the better, as they will yield the sweetest confit)
3 large shallots -- huge, the biggest you an find, peeled and sliced (probably the equivalent of at least 6 regular ones)
herbs -- (optional) to choice:thyme, bay leaves, or rosemary

Add the olive oil, butter, vinegar, veg base, brown sugar, pepper jelly, and black pepper to the bottom of a crockpot set on high. Once the butter has melted, stir the ingredients together, and then add the onions and shallots. Mix until well-coated. Cover and cook on high overnight (about eight hours). You might be able to cook it all the way on high in less time, but after eight hours, I turned mine down to low and let it go another eight hours or until it reached a thick, jammy consistency, and a deep, brown color. After you eat a few spoonfuls and use some on whatever you're having for dinner, you'll end up with about a pint of the lovely stuff, which reportedly lasts a very long time in the fridge (but use a glass jar to keep everything else in the fridge from smelling oniony!).

Makes 1 pint (16 two-tablespoon servings)

*You may also choose to add some herbage such as thyme and/or bay leaves or even rosemary, but I wanted to keep mine simpler for this first attempt."

AuthorNote: Below are some other ideas for using onions confit, pilfered from the eGullet posters. As you will see, you can use it on pretty much anything that would benefit from soft, sweet, richly-flavored, caramelized onions. So fire up that crock pot and get to slicing!

accompaniment to grilled meats

base for Alsatian onion tarts (pate brisee topped with onion confit, gruyere cheese, perhaps a few Nicoise olives, and/or anchovies)

accompaniment to baked brie or fried goat-cheese

heat up some canned beef bouillon and add a tablespoon of confit for "instant French Onion soup"

mixing a portion with some blue cheese (Stilton is good in this) and smearing it on a baguette

killer topping for pasta after adding some (more) balsamic vinegar

on a baked potato

in some sort of heavenly sandwich or a ploughman's lunch kind of thing, with some exceedingly ripe cheese

over scrambled eggs

with runny cheese, crackers, and a salad

with a crumbly cheese of some sort and pears

poached eggs crowned with the confit

as a topping for bruschetta

with gnocchi

on a pissaladiere

on top of focaccia

portobello mushroom tarte tatin, optional chopped anchovies added near the end

atop a french bread slice, of which has been liberally spread with boursin cheese, and then topped with about a tablespoon of confit - toasted until the bread is crunchy

onion confit mixed with 2 tab of cream and 2 egg yolks as a filling for an onion tart

with pork chops

burgers off the grill topped with confit and sharp cheddar

over pirogis

on some rustic style pizza with roasted peppers and a sprinkling of gorganzola

over some smashed red potatoes with butter

with brie and crackers

a couple of all-beef hot dogs, lathered with a layer of onion confit along the bottom edge of a toasted roll, and the upper half topped with sauerkraut

as a garnish on some sliced-steak canapes

scoop of them spread over some rare london broil slices with some wonderful bleu cheese crumbles over top

duxelles in combination with the onion confit and shredded meat to make a filled bread roll

combine the onions with loads of garlic (perhaps up to several heads) and several crushed and chopped tomatoes... could take on a very nice garlicky, oniony, saucy texture

the onions, garlic, some cayenne, and maybe an assortment of fresh and dried chiles

in mashed potatoes

eaten by the spoonful!

*Follow-up: I found a new and wonderful use for this stuff. We had cube steaks for dinner, and I made the most delicious pan gravy using the onion and shallot confit. I whisked in a few tablespoons of flour into the pan drippings and added a couple of tablespoons of the confit. After I cooked this roux for a minute or two, I whisked in a cup of hot beef broth, and then once the sauce came together, I added enough half-n-half to reach a desired consistency. I seasoned it with salt and pepper, and that was it. It truly was the best gravy ever!"

Source:
"Lindsey's Lucious"
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 79 Calories; 6g Fat (69.9% calories from fat); 1g Protein; 6g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 38mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 766 20070 0 0 0

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