Wednesday, September 7, 2011

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Eggplant Casserole - 19.9g Carbs, 8.2g Fiber, 9.7g Sugar

 

Mediterranean Eggplant Casserole - 19.9g Carbs, 8.2g Fiber, 9.7g Sugar

From: Homestyle Family Favorites Annual Recipes 2008
Eggplant Parmesan is traditionally made by breading eggplant and frying
it in a great deal of oil. By microwaving the eggplant before assembling
the casserole, we've slimmed down the fat and calories considerably. Yet
this dish is every bit as tasty as the classic.
Prep Time: 27 min
Cook Time: 43 min
Total Time: 1 hrs 20 min
Serves: 6

2 eggplants, peeled
1/2 cup water
4 oz mushrooms, sliced
1 onion, thinly sliced
1 clove garlic, minced
3 Tbsp minced fresh basil
1/2 tsp ground black pepper
2 1/2 cups tomato sauce
1 1/2 cups shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese

1. Cut the eggplants crosswise into 3/8"-thick slices. Layer the slices
in an 11" x 7" glass baking dish. Sprinkle with 1/4 cup of the water.
Cover loosely with wax paper and microwave on high power for 7 minutes. Redistribute the pieces, moving the soft ones to the center of the dish.
Cover with wax paper and microwave on high power for 8 minutes longer,
or until all the slices are softened.

2. Drain the eggplants. Transfer to a platter lined with several layers
of paper towels. Cover with more towels and press out the excess liquid.
Set aside.

3. In a 2-quart casserole, combine the mushrooms, onion, and garlic.
Add the remaining 1/4 cup water. Cover with a lid and microwave on
high power for 4 minutes. Stir well, cover, and microwave on high
power for 4 minutes longer, or until softened. Drain well and stir
in the basil and pepper.

4. Preheat the oven to 350 degrees F. Coat the 11" x 7" baking dish with cooking spray.

5. Spread 1 cup of the tomato sauce on the bottom of the baking dish.
Top with half of the eggplant slices and all of the onion mixture. Add
1 cup of the remaining tomato sauce, 3/4 cup of the mozzarella, and
1/4 cup of the Parmesan. Top with the remaining eggplant, the remaining
1/2 cup tomato sauce, the remaining 3/4 cup mozzarella, and the remaining
1/4 cup Parmesan.

6. Bake for 20 minutes, or until bubbly. Let the casserole stand for
10 minutes before serving.

Serves: 6
Nutrition per Serving:
195.4 Calories, 8.2g Fat, 4.3g Saturated Fat, 792.2mg Sodium,
19.9g Carbs, 8.2g Dietary Fiber, 9.7g Total Sugars, 14g Protein

User Reviews:
SummerGirl020 - 2/13/2009 -
Even Yummier: I make a very similar Layered Eggplant Dish by pan sauteing
my eggplant slices over medium heat, with a litle canola oil spray or
light coating in pan, and a touch of garlic and salt. They taste even
better with that browned flavor. Saute until soft in the center, but
not mushy. Then use in layering as above.

frauline_annie - 2/13/2009 -
Another way to prepare the eggplant first is to spray both sides with
olive oil and then grill it until there are grill marks on both sides,
it's done, but not mushy. Even my kids like the flavor when I make it
that way. I do it that way for eggplant lasagne and I'll do it this
way for this recipe too. Sounds fabulous!

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

A bad score is 598. A bad idea is not checking yours, at freecreditscore.com.
.

__,_._,___
Posted by at

Tuesday, September 6, 2011

[Healthy_Recipes_For_Diabetic_Friends] Devin Alexander’s Power Potato Salad - 28g Carbs, 3g Fiber

 

Devin Alexander's Power Potato Salad - 28g Carbs, 3g Fiber

From: Devin Alexander VIA www.supermarketguru.com

Devin's tips: I always slightly mash some of the potatoes in my
potato salads to give it a creamier texture, thus requiring less
mayonnaise. Larger chunks of whole potatoes seem drier and require
more added fat and calories to be added for a similar result.
Servings: 6
You save: 282 calories, 30 g fat, 5g saturated fat compared to
traditional potato salad.

2 lb red potatoes, cut into 3/4-inch chunks
1 tsp PLUS 1/4 tsp salt, or more to taste, divided
3/4 cup fat free plain yogurt
2 tsp Dijon mustard (optional)
1 Tbsp PLUS 1 tsp extra virgin olive oil
2/3 cup finely chopped whole green onions
3 Tbsp finely chopped flat leaf parsley
1/2 Tbsp finely chopped fresh tarragon
Pepper, to taste

Place the potatoes in a large pot. Add enough cold water to exceed the
top of the potatoes by 2 inches. Place the pot over high heat and add
one teaspoon of the salt. Bring the water to a boil and cook them
uncovered until they are just tender through, approximately
20-25 minutes.

Drain the potatoes in a colander and allow them to cool.

Meanwhile, in a small bowl whisk together the yogurt and mustard.
Slowly whisk in the olive oil. Add the onions, parsley, tarragon and
the remaining 1/4 teaspoon salt and stir them until combined.

Transfer the potatoes to a large bowl and pour the dressing over
them. Mix them well with a wooden spoon, breaking some of the potatoes,
so that some of them are a bit mashed and the ingredients are well
combined. Season to taste with additional salt and pepper.
Refrigerate for at least one hour or up to 1 day.

Servings: 6
Serving Size: about 1 scant cup
Nutrition per Serving:
157 Calories, 3g Fat, Trace Saturated Fat, <1mg Cholesterol, 267mg Sodium,
28g Carbs, 3g Fiber, 4g Protein

Devin travels the country lecturing and consulting for major U.S. food and cookware companies. She's on the Advisory Board of the American Culinary Federation's Chef Child Foundation, Larry King Foundation's Go-To-Chef to speak on "Obesity in America", she recently returned from the White House as part of Michelle Obama's, Chefs Move To Schools Program; and we are proud to have her as a contributor to SupermarketGuru.com - you can find her recipes and tips every Tuesday and visit her at www.devinalexander.com.

__._,_.___
Recent Activity:
MARKETPLACE
A bad score is 579. A good idea is checking yours at freecreditscore.com.

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at

Monday, September 5, 2011

[Healthy_Recipes_For_Diabetic_Friends] Quinoa and Vegetable Stew - 39.5g Carbs, 10.9g Fiber

 

Quinoa and Vegetable Stew - 39.5g Carbs, 10.9g Fiber

By The No Meat Athlete VIA WebMD Recipe from Foodily.com

The No Meat Athlete's wife, Erin, jumps into the food planning mix
with this recipe. This stew is not only a great way to clean the
odds and ends out of your refrigerator, it's absolutely delicious.
Don't let the exotic quinoa run you off, this versatile high-protein
source is easy to cook and great for breakfast, lunch, dinner, or
even in baking!

2 Tbsp canola oil
2/3 cup quinoa
1 carrot, diced
1/2 onion, finely chopped
1 small head cauliflower, chopped
1/2 green bell pepper, seeded and chopped
2 cloves garlic, crushed
2 cups vegetable stock
3 1/2 cups water
8 canned whole peeled tomatoes, chopped
4 Tbsp tomato sauce (from the can with the tomatoes)
1 1/2 cups Chinese cabbage, sliced
8 basil leaves, torn
2 bay leaves
4 shakes of Italian seasoning
2 cups baby spinach
Salt and pepper to taste
1/4 cup parsley, for garnish

Heat the oil in a large pot or Dutch oven on medium-high heat.
Stir in the quinoa, carrot, onion, bell pepper, cauliflower, and
garlic. Cook the mixture for a few minutes until lightly browned,
stirring frequently.

Pour in the stock, water, tomatoes and sauce, cabbage, bay leaves,
Italian seasoning, basil, and spinach. Increase the heat to high
and bring to a boil. Reduce the heat to medium and simmer until the
quinoa and vegetables are tender, about 10 minutes. Season the dish
to taste with salt and pepper. Garnish with parsley before serving.
Also don't forget to remove the bay leaves!

Servings: 6
Nutrition per Serving:
252 Calories, 7.6g Fat, 1g Saturated Fat, 1mg Cholesterol,
39.5g Carbs, 10.9g Fiber, 402mg Sodium, 11.6g Protein

__._,_.___
Recent Activity:
MARKETPLACE
A bad score is 598. A bad idea is not checking yours, at freecreditscore.com.

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at

Friday, September 2, 2011

[Healthy_Recipes_For_Diabetic_Friends] Kale Salad - 18.4g Carbs, 3.8g Fiber, 4g Sugar

 

Kale Salad - 18.4g Carbs, 3.8g Fiber, 4g Sugar

From: "The Raw Gourmet" by Nomi Shannon

5 cups Kale, torn, blanched (see note)
1/2 cup onions, thinly sliced
1/2 cup red pepper, chopped
1 cup sweet potato, grated
1 tsp garlic, minced
1 tsp ginger root, grated
1/2 cup lemon juice
2 Tbsp extra-virgin olive oil
2 Tbsp Nama Shoyu
1 cup dehydrated mushrooms
1 handful dehydrated almonds or pumpkin seeds (optional)

The magic of this recipe is that the mushrooms rehydrate with the
marvelous taste of the marinade. If you do not have time to prepare
the dehydrated mushrooms and nuts, plain mushrooms and nuts will work
too.

In a large salad serving bowl, combine kale, onions, red pepper, sweet
potato, garlic, ginger, lemon juice, oil, Namu Shoyu, and dehydrated
mushrooms. Toss. Let the salad sit at room temperature for 1-2 hours.
Toss again just before serving and top with nuts or seeds.

Note: To blanch kale, tear into bite size pieces, removing stems. Place
the leaves in a sieve, and pour 2-3 cups of water that has been brought
to a boil and cooled for 1 minute over the kale. Drain. To speed up
the draining process, roll up the kale in a clean dishtowel for a few
minutes.

Nutrition from: www.caloriecount.about.com
Serves: 6
Serving Size: 158 g
Nutrition per Serving:
161 Calories, 80 Calories from Fat, 8.9g Total Fat, 1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 238mg Sodium, 18.4g Total Carbs,
3.8g Dietary Fiber, 4g Sugars, 5.2g Protein
Vitamin A 305% - Vitamin C 156% - Calcium 12% - Iron 10%
Nutrition Grade: A

Good points:
No cholesterol
High in manganese
Very high in vitamin A
Very high in vitamin C

~~~~~~~~~~~~~~~~~~~~~~~
Nutrition from: www.caloriecount.about.com (Minus the mushrooms)
Serves: 6
Serving Size: 146 g
Nutrition per Serving:
159 Calories, 80 Calories from Fat, 8.9g Total Fat, 1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 237mg Sodium, 18g Total Carbs,
3.7g Dietary Fiber, 3.8g Sugars, 4.8g Protein
Vitamin A 305% - Vitamin C 156% - Calcium 12% - Iron 9%
Nutrition Grade: A

Good points:
No cholesterol
High in manganese
Very high in vitamin A
Very high in vitamin C

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

A good Credit Score is 720, find yours & what impacts it at freecreditscore.com.
.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Black Bean Hummus - 13g Carbs, 3g Fiber, 0 Sugar

 

Black Bean Hummus - 13g Carbs, 3g Fiber, 0 Sugar

From: By Noelle Carter, Los Angeles Times
Note: Adapted from Mediterraneo in Hermosa Beach

A group of us went to enjoy the draft beers on tap at Mediterraneo
Restaurant & Bar in Hermosa Beach earlier this month and were transfixed
by the wonderful spicy black bean hummus. If you can get the recipe…
spice-loving vegetarians would love it.

Mediterraneo was happy to share its recipe with us. The twists on this
hummus include black beans and cayenne, which add depth to this rich and
spicy dip.

Total time: 20 minutes
Servings: 16

1 (15oz can) garbanzo beans, drained
2 (15oz cans) black beans, drained
2 Tbsp extra-virgin olive oil, more to taste
1/4 cup chopped garlic, more to taste
3 Tbsp tahini paste
1 lemon, juiced, more to taste
1 1/2 cups water, more or less as needed
1 1/2 tsp cayenne pepper, more or less to taste
2 1/2 tsp cumin, more to taste
2 1/4 tsp salt, more to taste
1 1/2 tsp pepper, more to taste

In a food processor or blender, combine the garbanzo beans, black beans,
olive oil, garlic, tahini paste and lemon juice. With the motor running,
drizzle in the water until the beans are blended and a smooth consistency
is achieved. Add the cayenne pepper, cumin, salt and pepper, then blend
again. Taste and adjust seasonings and flavorings if desired.

This makes 4 cups hummus; the hummus will keep, covered and refrigerated,
for 5 days.

Servings: 16
Nutrition per Servings:
96 Calories, 4g Fat, 1g Saturated Fat, 0 Cholesterol, 4g Protein,
13g Carbs, 3g Fiber, 0 Sugar, 520mg Sodium

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

A bad score is 596. A good idea is checking yours at freecreditscore.com.
.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Spicy Garlic Broccoli with Pine Nuts - 13.2g Carbs, 3.3g Fiber, 4.6g Sugar

 

Spicy Garlic Broccoli with Pine Nuts - 13.2g Carbs, 3.3g Fiber, 4.6g Sugar

From: "A Spoonful of Ginger" by Nina Simonds (Alfred A. Knopf, 1999)
VIA Dr Weil
Garlic and broccoli seem to go hand in hand, one flavor beautifully complimenting the other. A light soy dressing and toasted pine nuts
round out this savory dish. Opinions vary as to whether broccoli is
neutral or cooling. It is often prescribed by Chinese doctors for
eye inflammations and nearsightedness.
Serves: 6

1 1/2 lb broccoli or broccoli rabe
1/4 cup pine nuts
1 1/2 tsp (expeller-pressed) canola oil
1 1/2 tsp roasted sesame oil
1 tsp hot chile paste OR 3/4 tsp crushed dried chiles
2 Tbsp minced garlic
2 1/2 Tbsp rice wine OR sake, mixed with 2 Tbsp water

Sauce (mixed together in a bowl until the sugar is dissolved):
1 1/2 Tbsp soy sauce
1 tsp sugar

1. Trim the ends of the broccoli, separate the florets, peel the
outer skin of the stem and cut it on the diagonal into 1-inch lengths.

2. Toast the pine nuts until golden in a 300 degrees F oven, turning
them occasionally so that they cook evenly for about 20 minutes.

3. Heat a wok or large skillet, add the oils, and heat until hot,
about 20 seconds. Add the chile paste or crushed chiles and garlic,
and stir-fry, tossing with a slotted spoon over medium heat until
fragrant, about 15 seconds. Turn the heat to high.

4. Add the stem sections of the broccoli and stir-fry. Pour in the
rice wine and water and cook, tossing, about 30 seconds, then cover
and cook about 1 1/2 to 2 minutes, until the stems are just tender.
Add the florets or leafy sections and toss over high heat, cooking
for about 1 1/2 minutes or until just tender.

5. Add the premixed Sauce and toss lightly for 15 seconds. Add the
toasted pine nuts and stir-fry a few seconds to combine the
ingredients. Scoop the ingredients into a serving bowl and serve
immediately.

Nutrition From: www.caloriecount.about.com (Using low sodium soy salt)
Serves: 6
Serving Size: 137 g
Nutrition per Serving:
117 Calories, 59 Calories from Fat, 6.6g Total Fat, 0.6g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 244mg Sodium, 13.2g Total Carbs,
3.3g Dietary Fiber, 4.6g Sugars, 4.4g Protein
Vitamin A 14% - Vitamin C 170% - Calcium 6% - Iron 7%
Nutrition Grade: A

Good points
No cholesterol
High in dietary fiber
Very high in manganese
High in vitamin A
High in vitamin B6
Very high in vitamin C

__._,_.___
Recent Activity:
MARKETPLACE
A bad score is 596. A good idea is checking yours at freecreditscore.com.

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Frittata - 6g Carbs, 1.7g Fiber

 

Frittata - 6g Carbs, 1.7g Fiber

From: From The Healthy Kitchen - Recipes for a Better Body, Life,
and Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)

Frittatas, or Italian omelets, are a bit easier to make than omelets,
though the techniques are similar. I like frittatas because they are
a substantial dish - dense with eggs, vegetables, and seasonings. You
can eat a slice or two for breakfast, brunch, or lunch, or you can warm
up a slice for a quick dinner on those evenings when you get home late
from work. I like to serve the frittata with a mixed green salad.

Food as Medicine
In addition to providing 5.5 grams of protein each, eggs are a valuable
source of choline. Choline, found in egg yolks, is a micronutrient vital
for optimum brain health, nerve signaling, cholesterol transport, energy
metabolism and maintenance of cell membranes.

5 eggs
2 Tbsp grated Parmesan cheese
1 clove garlic, finely chopped
1/4 cup chopped onion
1 Tbsp olive oil
1 tsp Italian seasoning
1/2 tsp freshly ground black pepper
1/2 tsp salt
1/4 cup sliced mushrooms
1/2 cup sliced zucchini
1/2 cup asparagus, coarse ends removed, spears cut into 2-inch pieces
2 Tbsp grated cheddar cheese

GARNISH
1 avocado, cut into wedges
1 tomato, cut into wedges

Preheat broiler.

Lightly beat eggs and Parmesan cheese in a bowl.

Put the garlic, onions, and olive oil in an ovenproof saute pan and
cook over medium heat until the onions become limp. Add the spices.
Add the mushrooms, zucchini, and asparagus and saute until the onions
are limp and transparent, about 2 1/2 to 3 minutes.

Pour the egg batter over the vegetables, shaking the pan to keep the
eggs from sticking to the bottom. Loosen the edges of the omelet with
a spatula and tilt the pan so that the uncooked part runs around the
pan. Just before the eggs are about to set, sprinkle the grated cheddar
cheese on top and remove from the heat.

Put the pan under the broiler on the highest shelf until the top
becomes brown, about 2 minutes. Slide the frittata onto a platter
and cut into wedges. Garnish with avocado and tomato wedges. Serve
immediately.

Serves 6
Nutrition per Serving:
166.4 Calories, 13g Fat, 3.3g Saturated Fat, 67.8 % of calories from fat,
183mg Cholesterol, 7.9g Protein, 6g Carbs, 1.7g Fiber

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

A bad score is 579. A good idea is checking yours at freecreditscore.com.
.

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