Thursday, September 1, 2011

[Healthy_Recipes_For_Diabetic_Friends] Balsamic Marinated Steak and Asparagus - 7g Carbs, 2.5g Fiber

 

Balsamic Marinated Steak and Asparagus - 7g Carbs, 2.5g Fiber

From: www.beefnutrition.org
Cattlemen's Beef Board and National Cattlemen's Beef Association

Total Recipe Time: 25 min
Marinade Time: 15 min to 2 hours
Servings: 4

4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 oz each)
1 lb fresh asparagus
1/2 tsp salt
1/8 tsp pepper

--> Marinade
2/3 cup prepared balsamic vinaigrette
2 Tbsp Dijon-style mustard

Combine marinade ingredients in small bowl. Remove and reserve
2 tablespoons. Place beef steaks and remaining marinade in food-safe
plastic bag; turn steaks to coat. Close bag securely and marinate
in refrigerator 15 minutes to 2 hours.

Place asparagus in shallow microwave-safe dish; add 1/2 cup water.
Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender.
Drain asparagus. Add reserved 2 tablespoons marinade to asparagus;
turn to coat. Set aside.

Remove steaks from marinade; discard marinade. Place steaks on grid
over medium, ash-covered coals. Grill, covered, 12 to 14 minutes
(over medium heat on preheated gas grill, 13 to 14 minutes) for
medium rare (145 degrees F) doneness, turning once. (Do not overcook.)

During last 3 minutes of grilling, arrange asparagus on grid around
steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus
with salt and pepper.

Cook's Tip - -
Note: Beef Round (Sirloin) Tip Side Steaks are cut from the Beef Round
Tip, Cap Off (IMPS/NAMP 167A) by following the natural seams to separate
the tip side, tip center and tip bottom. The tip side is then cut across
the grain into steaks. Steaks cut 3/4 inch thick average 7 ounces. Steaks
cut 1 inch thick average 8 ounces.

Servings: 4
Nutrition per Serving:
366 Calories, 14g Fat, 4g Saturated Fat, 4g Monounsaturated Fat,
149mg Cholesterol, 591mg Sodium, 7g Carbs, 2.5g Fiber, 52g Protein,

8.4 mg Niacin, 0.6 mg vitamin B6, 2.6 mcg vitamin B12, 4.4 mg iron,
52.9 mcg selenium, 8 mg zinc.

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

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[Healthy_Recipes_For_Diabetic_Friends] Farro Salad Primavera - 25g Carbs, 4g Fiber

 

Farro Salad Primavera - 25g Carbs, 4g Fiber

From: www.aicr.org - American Institute for Cancer Research

Fix Up Some Farro: If you're looking to mix up something different look
no further than this pasta salad, featuring farro, that's anything but
ordinary. Farro, also called emmer, is an ancient strain of wheat from
the Middle East that is widely used in Italy and is now gaining popularity
throughout the world. It's slightly higher in fiber and protein than
barley and brown rice, but it can be a more expensive so feel free to
substitute another whole grain like bulgur. Research has shown that
whole grains, added to a diet high in a variety of vegetables and
fruits, may help protect against colorectal cancer. This salad combines
all of those elements into one healthful starter.

Note: If desired, you can assemble salad up to 1 hour before serving,
then add dressing at the last minute.
Servings: 4

3/4 cup farro
3 cups cold water
12 small sugar-snap peas OR zucchini chunks
5 fresh asparagus spears, cut in 1-inch pieces OR use green beans
2 large white mushrooms, stemmed
1 lemon
1/2 tsp salt
Ground black pepper
1 Tbsp extra virgin olive oil
10 grape tomatoes, halved length-wise
2 Tbsp finely chopped shallots

In medium saucepan, combine farro with water. Bring to boil, reduce
heat to simmer, cover, and cook until farro is slightly al dente,
about 30 minutes. Drain in colander, then rinse farro under cool
water and drain well. Place cooked farro in mixing bowl.

Steam peas and asparagus for 3 minutes. Immediately plunge them into
a bowl of ice water to stop the cooking and keep them crisp-tender.
Drain well and add to farro. Add tomatoes and shallots to farro.

To cube mushrooms, cut one vertically into 6 slices. Holding it
together, rotate mushroom 90 degrees and make 5 cuts. Lay resulting
matchsticks on their sides and cut crosswise, making cubes. Repeat
to cut second mushroom. Add mushrooms to salad. Grate zest from half
the lemon and add to salad.

For dressing, squeeze one tablespoon juice from lemon into small bowl.
Mix in salt until it dissolves. Add 4-5 grinds pepper. Whisk in oil.
Pour dressing over salad and toss with fork to combine. Serve immediately.

Servings: 4
Nutrition per Serving:
170 Calories, 6g Total Fat, 0.5g Saturated Fat, 6g Protein,
25g Carbs, 4g Dietary Fiber, 300mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Quick Sweet and Sour Sauce - Vegan ; 8g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Quick Sweet and Sour Sauce - Vegan

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
-------- ------------ --------------------------------
1/4 cup apple cider vinegar
3 tablespoons ketchup
3 tablespoons pineapple juice
1/2 tablespoon tamari
1 clove garlic -- smashed
1 teaspoon ginger
black pepper -- to taste
1 tablespoon cornstarch

Mix all the ingredients together (an immersion blender worker really well here),
Can also be reduced to a glaze.
Wonderful over seitan/vegetables.

Makes generous 1/2 cup

Cuisine:
"Asian"
Source:
"What the Hell Does a Vegan Eat Anyway? blog"
S(Formatted by Chupa Babi):
"Aug 2011"
Yield:
"1/2 cup generous"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 32 Calories; trace Fat (2.0% calories from fat); 1g Protein; 8g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 260mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 1397 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Latin Green Sauce - Aji Sauce; 2g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Latin Green Sauce - Aji Sauce

Recipe By :Recipe by Steven Raichlen
Serving Size : 6 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 10%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup coarsely chopped seeded jalapeño chiles -- (about 4 large)
1/2 cup coarsely chopped green onions -- (about 2 large)
1/3 cup coarsely chopped sweet onion -- (such as Maui or Vidalia)
1/4 cup coarsely chopped fresh cilantro
2 tablespoons red wine vinegar -- (or more) or fresh lime juice
3/4 teaspoon coarse kosher salt
1/4 teaspoon freshly ground black pepper

Combine jalapeño chiles, green onions, sweet onion, and cilantro in processor; puree until paste forms, scraping down sides of bowl with rubber spatula several times. Add 2 tablespoons vinegar and blend until mixture is pourable but some texture still remains. Transfer to small bowl. Stir in 3/4 teaspoon coarse salt, 1/4 teaspoon pepper, and more vinegar to taste, if desired. DO AHEAD Can be made 1 day ahead. Cover and refrigerate.

Makes about 3/4 cup (6 two tablespoon servings)

This sauce shows how simple ingredients can add up to complex flavor.

Cuisine:
"LatinAmerican/Hispanic"
Source:
"Bon Appetit, July 2009"
S(Formatted by Chupa Babi):
"Aug 2011"
Yield:
"3/4 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 9 Calories; trace Fat (6.1% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 237mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 920104 2665 2680 20056 0 0 0

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[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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