Thursday, September 1, 2011

[Healthy_Recipes_For_Diabetic_Friends] Fresh Spinach with Garlic-Yogurt Sauce - Turkish; 15g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Fresh Spinach with Garlic-Yogurt Sauce

Recipe By :Recipe by Engin Akin
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 tablespoons olive oil -- divided
2/3 cup chopped onion
1/2 tablespoon tomato paste
4 dried chiles de árbol -- *
1 1/2 pounds fresh spinach leaves -- (four 6-ounce bags), divided
1 1/2 tablespoons uncooked medium-grain white rice
2 garlic cloves
6 tablespoons plain Greek yogurt -- or drained plain whole-milk yogurt
1 tablespoon butter
1/2 teaspoon cayenne pepper

Heat 3 tablespoons oil in heavy large skillet over medium heat. Add onion and sauté until translucent, about 5 minutes. Add tomato paste; stir 1 minute. Add chiles and 1/3 of spinach. Cook until spinach wilts, adding remaining spinach in 2 additions and tossing often, about 4 minutes. Mix in rice. Cover and simmer until rice is tender and moisture from spinach is absorbed, adding water by tablespoonfuls if needed for rice, about 10 minutes. Uncover and continue to cook until mixture is dry, about 2 minutes; discard chiles.
Meanwhile, press garlic cloves into small bowl, stir in yogurt, and season with salt and pepper. Melt butter with 1 tablespoon oil in small skillet. Mix in cayenne and remove from heat.
Spread spinach mixture on platter; make indentations with back of spoon. Spoon yogurt into indentations and drizzle with cayenne butter.

6 servings

Here's a real treat for the lunch box. Cayenne pepper and chiles de arbol give this side a hit of flavor.

*Small, thin, very hot red chiles; available at some supermarkets and at Latin markets.

Cuisine:
"Turkish"
Source:
"Bon Apetit, May 2007"
S(Formatted by Chupa Babi):
"Aug 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 186 Calories; 13g Fat (58.4% calories from fat); 6g Protein; 15g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 133mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 2 Fat.

Nutr. Assoc. : 0 0 0 0 1423 5547 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Yogurt Flatbreads with Barley and Mushrooms - 35g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Yogurt Flatbreads with Barley and Mushrooms

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Flatbreads:
1 cup whole wheat flour -- plus 2 teaspoons
1 1/2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup Greek yogurt
3 tablespoons chopped fresh cilantro
4 tablespoons clarified butter -- or a mixture of melted butter and vegetable oil
Mushroom Ragout:
1/2 cup pearl barley
3/4 ounce dried porcini mushroom
3/4 cup lukewarm water
4 cups mixed shiitake and button mushrooms -- halved
2 tablespoons olive oil
5 tablespoons butter
2 sprigs fresh thyme
1 garlic clove -- crushed
1/2 cup white wine
salt and freshly ground black pepper
2 tablespoons chopped fresh parsley -- plus extra to garnish
1/2 tablespoon finely chopped preserved lemon
1 tablespoon lemon juice
6 tablespoons Greek yogurt

To make the flatbreads: Combine all the ingredients, apart from the butter, in a bowl and use your hands to mix them together to a dry dough; add more flour if needed. Knead the dough for a minute or so, until it is smooth and uniform. Wrap it in plastic wrap and chill it at least an hour.

To make the mushroom ragout: Rinse the barley with cold water, then place in a medium saucepan and cover with plenty of fresh water. Simmer for 30 to 35 minutes, or until al dente.

Place the porcini in a bowl and cover with lukewarm water; set aside. Put the fresh mushrooms in a heavy pan with the oil over medium-high heat, half the butter and the thyme, and saute for 4 minutes, stirring occasionally. Once the mushrooms have softened, add the garlic and wine and allow to bubble away for about 5 minutes.

Next, add the porcini and their soaking liquid, leaving behind any grit in the bowl, plus some salt and pepper. Simmer on low heat for about 10 minutes. Finally, stir in the remaining butter with the parsley, preserved lemon, lemon juice, and cooked barley. You will now have a flavorful mushroom stew with a thick sauce. Add more water if needed and taste for seasoning. Set aside; reheat before serving.

When ready to make the flatbreads, divide you dough into six pieces. Roll into balls, then flatten them with a rolling pin into round disks about 1/10-inch (2mm) thick. Heat some clarified butter in a nonstick pan and fry the flatbreads, one at a time, on a medium heat for about 2 minutes on each side, or until golden brown. Add more butter as you need it and keep the flatbreads warm as they are cooked.

To serve, fold each warm flatbread in half or into quarters and top with warm ragout, a spoonful of yogurt and a sprinkle of parsley.

Serves 6, as a starter

AuthorNote: This is a wonderfully soothing dish due to the smooth textures of the mushrooms and barley. As amazing as the flatbreads are, you don't have to make them if you are short of time. Rice or couscous will be a fine alternative.

Cuisine:
"Mediterranean"
Source:
"Plenty: Vibrant Vegetables Recipes from London's Ottolenghi by Yotam Ottolenghi, 2011."
S(Formatted by Chupa Babi):
"Aug 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 403 Calories; 26g Fat (56.8% calories from fat); 9g Protein; 35g Carbohydrate; 6g Dietary Fiber; 48mg Cholesterol; 436mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 1582 4204 0 0 0 0 0 0 0 26614 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Chicken Tacos with Charred Tomatoes - 27g Carbs, 2g Fiber

 

Chicken Tacos with Charred Tomatoes - 27g Carbs, 2g Fiber

From: www.eatingwell.com - March/April 1996, EatingWell Serves Two

Charring tomatoes in a hot, dry skillet makes them smoky and flavorful;
in combination with fresh herbs and spices, they elevate this dish from
"everyday" to "ta-da!" Serve the tacos with reduced-fat sour cream.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Gluten free

Active Time: 35 min
Total Time: 35 min
Servings: 2

2 plum tomatoes, cored
8 oz boneless, skinless chicken breast, trimmed of fat
1/4 tsp salt
1/8 tsp freshly ground pepper
2 tsp canola oil, divided
1/2 cup finely chopped white onion
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
2 tsp lime juice, plus lime wedges for garnish
2 tsp chopped fresh cilantro
2 scallions, chopped
6 small corn tortillas, heated (see Tip)

Heat a medium skillet over high heat until very hot. Add tomatoes and
cook, turning occasionally with tongs, until charred on all sides, 8
to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes
in half crosswise; squeeze to discard seeds. Remove cores and chop
the remaining pulp and skin.

Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add
1 teaspoon oil to the pan and heat over high heat until very hot. Add
the chicken and cook, stirring occasionally, until it is browned and
no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.

Reduce the heat to medium and add the remaining 1 teaspoon oil. Add
onion and cook, stirring, until softened, about 2 minutes. Add garlic
and jalapeno and cook, stirring, until fragrant, about 30 seconds.
Add lime juice, the chicken and tomatoes. Cook, stirring, until heated
through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the
chicken mixture among tortillas. Serve with lime wedges.

Servings: 2
Nutrition per Serving:
297 Calories, 9g Fat, 1g Sat, 4g Mono, 63mg Cholesterol, 27g Protein,
27g Carbs, 2g Fiber, 415mg Sodium, 463mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 3 very lean meat, 1 fat

Tip: Wrap tortillas in barely damp paper towels and microwave on High
for 30 to 45 seconds.

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Wednesday, August 31, 2011

[Healthy_Recipes_For_Diabetic_Friends] Za'atar Aioli - trace Protein; trace Carbohydrate; trace Dietary Fiber;

 

* Exported from MasterCook *

Za'atar Aioli

Recipe By :By Jayne Cohen
Serving Size : 10 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large garlic clove -- peeled
1 cup mayonnaise
4 teaspoons fresh lemon juice
1/4 cup extra-virgin olive oil
1/4 cup za'atar -- (spice blend of wild thyme, sesame seeds, and salt)

With machine running, drop garlic through feed tube of processor and chop finely. Add mayonnaise and lemon juice. With machine running, drizzle in oil in thin stream, blending until smooth. Transfer to small bowl. Whisk in za'atar and season with salt and pepper. Let stand at least 30 minutes to allow flavors to develop. DO AHEAD Can be made 1 day ahead. Cover and chill. Bring to room temperature before using.

Makes about 1 1/3 cups (10 two tablespoon servings)

Za'atar is a Middle Eastern spice mix that includes sesame seeds, sumac, dried thyme, and dried marjoram. It's available at specialty foods stores and Middle Eastern markets and from adrianascaravan.com.

Cuisine:
"MidEastern"
Source:
"December 2008"
S(Formatted by Chupa Babi):
"Aug 2011"
Yield:
"1 1/3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 209 Calories; 24g Fat (98.5% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 130mg Sodium. Exchanges: 0 Vegetable; 0 Fruit; 2 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] diabetic salad - 10.6g Carbs, 3.9g Fiber, 2.3g Sugar

 

A beautiful layered vegetable salad topped with garlic dressing.

Rating:
Prep Time: 30 minutes
Cook Time: 0 minutes
Difficulty: INTERMEDIATE


Nutrition Facts
Makes 24 servings
Amount Per Serving
Calories 128.6
Total Carbs 10.6 g
Dietary Fiber 3.9 g
Sugars 2.3 g
Total Fat 7.7 g
Saturated Fat 1.8 g
Unsaturated Fat 5.9 g
Potassium 131.5 mg
Protein 4.1 g
Sodium 66.8 mg

Dietary Exchanges:
1 1/4 Fat, 1/4 Meat, 1/2 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
Powered by ESHA

Servings Ingredients
Salad
2 cup fresh chopped spinach
2 fresh carrots , sliced
1 1/2 cup fresh chopped celery
2 cup fresh red cabbage, chopped
2 cup fresh broccoli florets (small)
2 cup Lettuce, iceberg , chopped
1 medium bell peppers , sliced (yellow)
1 fresh tomatoes , sliced
1 cup fresh green beans, cooked and drained , until crisp-tender, cooled
1 cup chopped parsley , finely (divided)
10 oz red kidney beans, canned and drained , rinsed
1 red onion , thinly sliced
3 large hard-boiled eggs , cut into wedges

Garlic Dressing
3/4 cup mayonnaise
3/4 cup sour cream
4 medium garlic cloves , minced
1 tsp dried basil
1 tsp ground oregano
3/4 tsp ground tarragon

Directions
Salad
1 Layer all ingredients, except dressing ingredients and eggs, in a glass bowl. Drizzle with dressing and top with eggs.
2 Toss after everyone gets to see the wonderful layered effect.
Garlic Dressing
1 Whisk together mayonnaise, sour cream, garlic, and herbs until smooth. Chill until ready to use.
Additional Information
This salad can be made up to one day in advance and kept chilled.

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[Healthy_Recipes_For_Diabetic_Friends] Edamame Hummus - 3g Carbs, 1g Fiber

 

Edamame Hummus - 3g Carbs, 1g Fiber

From: the United Soybean Board VIA From: Todays Dietitian September 2011

2 cups frozen edamame (shelled), cooked according to pkg directions (10oz pkg)
1/4 cup soybean oil
3 Tbsp lemon juice
2 tsp garlic, chopped
3/4 tsp cumin, ground
1/2 tsp salt

Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor
for 30 seconds, scraping sides twice, until almost smooth. Cover and
refrigerate until ready to serve. Serve with pita triangles, crackers,
baguette or raw vegetables.

Serving Size: 2 Tbsp
Nutrition per Serving:
60 Calories, 2g Protein, 5g Fat, 0 g Sat. Fat, 0g Trans Fat,
0mg Cholesterol, 3g Carbs, 1g Fiber, 90mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Beef and Spinach Breakfast Sandwich - 22g Carbs, 5.4g Fiber

 

Beef and Spinach Breakfast Sandwich - 22g Carbs, 5.4g Fiber

From: www.beefnutrition.org VIA Today's Dietitian September 2011
Servings: 4

12 oz cooked beef (such as steak, roast, pot roast or
deli roast beef), thinly sliced
4 eggs OR 1 cup egg substitute
1/2 cup chopped fresh baby spinach
1/2 cup diced tomatoes Salt and pepper (optional)
4 slices reduced-fat Swiss cheese
4 whole wheat round thin sandwich breads, split, toasted

1. Combine eggs, spinach and tomato in medium bowl. Spray large
nonstick skillet with cooking spray; heat over medium- high heat
until hot. Add egg mixture; cook 2 to 4 minutes or until eggs are
almost set, stirring occasionally. Sprinkle with salt and pepper,
if desired.

2. Divide egg mixture into 4 separate portions in pan. Evenly top
with cheese and beef. Remove from heat and cover. Let stand 1 to
2 minutes or until cheese is melted.

3. Place one egg portion on bread bottoms. Close sandwiches; serve
immediately.

Servings: 4
Nutrition per Serving:
384 Calories, 15g Fat, 5g Saturated Fat, 5g Monounsaturated Fat,
282mg Cholesterol, 336mg Sodium, 22g Carbs, 5.4g Fiber, 42g Protein

4.7 mg niacin, 0.3 mg vitamin B6, 3.2 mcg vitamin B12, 4.8 mg iron,
41.4 mcg selenium, 6.0 mg zinc, 127.1 mg choline

This recipe is an excellent source of fiber, protein, niacin, vitamin B12, iron, selenium, zinc and choline; and a good source of vitamin B6.

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