Thursday, December 27, 2012

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower "Rice" Pilaf - See Below

 

Cauliflower "Rice" Pilaf - See Below

From: George Stella's Still Livin' Low Carb; A lifetime of Low Carb
Recipes

Rice Pilaf, featuring freshly grated cauliflower, has been one of the
Stella family's go-to sidekicks for years now, since they have a tendency
to crave familiar foods. Make this dish one of your favorites, too!

1/4 cup slivered almonds
1 small head cauliflower
1 Tbsp unsalted butter
1 Tbsp olive oil
2 Tbsp chopped yellow onion
1/4 tsp minced fresh garlic
1 cup chicken broth
1 tsp chopped fresh parsley
2 bay leaves
1/2 tsp turmeric
1/2 tsp kosher salt
1/4 tsp black pepper

Place the slivered almonds in a large skillet over medium heat to toast.
Shake the pan every 30 seconds or so to redistribute almonds, just until
they are golden brown and smell fragrant, about 4 to 5 minutes. Remove
almonds from pan and set aside.

Using the largest holes of a cheese grater, grate the head of cauliflower
(as you would cheese). A food processor with a grating blade will also
work. Heat the butter and oil in a large skillet over medium-high heat.

Add the onion, garlic, and grated cauliflower to the skillet and saute
for 2 minutes, stirring constantly.

Add the chicken broth and all remaining ingredients, and simmer for about
9 minutes, stirring occasionally, until cauliflower is tender. Stir in
toasted almonds and serve with a slotted spoon.

Helpful Hints - -
It's completely normal for there to be extra liquid in the pan when this
is finished. Use a slotted spoon to drain it as you serve.

Recipe DID NOT state number of servings! After running it at
Calorie count.. It is 4 servings
Nutrition per Serving:
100 Calories, 8.5g Fat, 2.5g Protein, 2g Fiber, 2g Net Carbs

Nutrition From: www.caloriecount.about.com = For Entire Recipe!
Substituting low sodium broth and omitting the salt.
Serving Size: 582 g
Nutrition per Serving:
454 Calories, 339 Calories from Fat, 37.7g Total Fat, 10.3g Saturated
Fat, 0g Trans Fat, 31mg Cholesterol, 234mg Sodium, 23.5g Total Carbs,
10.3g Dietary Fiber, 8.2g Sugars, 12.8g Protein
Vitamin A 10% - Vitamin C 211% - Calcium 14% - Iron 18%
Nutrition Grade: B+

Good points:
Low in cholesterol
Low in sodium
Very high in vitamin C

Bad points:
High in saturated fat

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[Healthy_Recipes_For_Diabetic_Friends] Kale and Turkey Bacon Gratin - 19g Carbs, 3g Fiber

 

Kale and Turkey Bacon Gratin - 19g Carbs, 3g Fiber

From: The South Beach Diet Supercharged
Kale offers an abundance of nutrients, including fiber, vitamin C, vitamin B6, and beta-carotene. Its hearty texture makes it well suited for a gratin. If you prefer, try other cooking greens, alone or in combination, such as Swiss chard, mustard, turnip, or dandelion. For a vegetarian version, simply skip the bacon.
Prep Time: 15 min
Cook Time: 30 min
Total Time: 45 min
Servings: 4

1 1/4 lb kale, thick stems stripped and tough ends removed, chopped (about 8 cups)
4 slices turkey bacon, cut into 1-inch pieces
1 small onion, chopped
2 cloves garlic, minced
1/2 cup half-and-half, fat-free
Black peppercorns, freshly ground, to taste
1/4 cup Parmesan cheese, freshly grated

1. Heat the oven to broil.

2. In a deep oven-proof skillet, bring a few inches of water to a boil. Add kale and cook over medium-high heat until tender, about 6 minutes. Drain and pat dry.

3. Wipe the skillet dry and return to medium-high heat. Add bacon and cook until crispy, 4 to 5 minutes. Transfer bacon to a plate. Add onion and garlic to the pan, reduce heat to medium, and cook, stirring, until onion is softened, about 7 minutes.

4. Return bacon to the pan and add half-and-half. Bring to a simmer and cook until slightly reduced, about 5 minutes. Season with pepper to taste. Add kale and stir to combine. Sprinkle evenly with cheese. Broil for 2 to 3 minutes, or until cheese is lightly browned.

Servings: 4
Nutrition per Serving:
151 Calories, 6g Total Fat, 2g Saturated Fat, 348mg Sodium,
19g Carbs, 3g Dietary Fiber, 10g Protein

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Wednesday, December 26, 2012

[Healthy_Recipes_For_Diabetic_Friends] Curried Whole Cauliflower - 12g Carbs, 2g Fiber, 1g Added Sugar

 

Curried Whole Cauliflower - 12g Carbs, 2g Fiber, 1g Added Sugar

From: EatingWell - March/April 2012

In this quick three-ingredient recipe you coat a whole head of
cauliflower with mayonnaise and curry paste, then cover and
cook it in the microwave. The results are amazing! Try it with
any type of curry paste.

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

Active Time: 10 minutes
Total Time: 20 minutes
Servings: 4

1 large head cauliflower
1/2 cup low-fat mayonnaise
2 Tbsp curry paste

Remove leaves from cauliflower and trim the woody core. Place the
whole head in a microwave-safe glass bowl large enough to hold it.

Mix mayonnaise and curry paste in a small bowl. Spread the mixture
evenly over the cauliflower.

Cover the bowl with a microwave-safe plate. Microwave on High until
tender, 6 to 9 minutes. Let stand, covered, for 2 minutes more. To
serve, cut into 4 portions or break into bite-size pieces.

Servings: 4
Nutrition per Serving:
103 Calories, 6g Fat, 1g Sat, 1g Mono, 8mg Cholesterol, 2g Protein,
12g Carbs, 2g Fiber, 1g Added Sugars, 404mg Sodium, 271mg Potassium

Nutrition Bonus: Vitamin C (72% daily value)
Carbohydrate Servings: 1

Exchanges: 1 vegetable, 1 fat

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[Healthy_Recipes_For_Diabetic_Friends] Steamed Greens With Ginger And Water Chestnuts - 3g Carbs, 1g Fiber

 

Steamed Greens With Ginger And Water Chestnuts - 3g Carbs, 1g Fiber

From: American Institute for Cancer Research AICR
Servings: 4

3 cups mixed leafy greens, bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp peeled, finely-minced fresh ginger
1 tsp finely-minced fresh garlic
1/2 Tbsp sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper

Steam each type of greens separately, until tender, adding each cooked
green to a large plate. (Each type takes a different length of time to
cook, some as little as 30 seconds.) Sprinkle ginger and garlic over
the entire batch of greens, then evenly drizzle a small amount of oil
on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat
until hot. Add water chestnuts and saute 30 seconds. Transfer with a
slotted spoon to a plate covered with paper towels to remove excess
oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Servings: 4
Nutrition per Serving:
30 Calories, 2g Fat, < 1g Saturated Fat, 1g Protein, 19mg Sodium,
3g Carbs, 1g Dietary Fiber

Exchanges: 1 Vegetable, 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Turkey Chili - 28g Carbs, 8g Fiber

 

Turkey Chili - 28g Carbs, 8g Fiber

From: The South Beach Diet Parties & Holidays Cookbook

With leftover white-meat turkey and a few pantry items, you can whip
up this one-pot favorite with little effort. Make the chili within a
couple of days so the leftover turkey doesn't dry out. Salt-free pinto
beans are available in supermarkets or health-food stores. Spice lovers
can add a few dashes of hot pepper sauce to turn up the heat. Football
anyone?
Prep Time: 10 min
Cook Time: 1 hr 10 min
Total Time: 1 hr 20 min
Servings: 4

2 tsp olive oil, extra-virgin
1 medium onion, chopped
2 cloves garlic, minced
2 tsp cumin, ground
1 Tbsp chili powder
1 tsp oregano, dried
1/4 tsp cinnamon, ground
1 (14 1/2 oz can) chicken broth, less sodium
1 (28 oz can) tomatoes, diced, no salt added
1 Tbsp tomato paste, no-salt-added
1 lb turkey, breast (cooked), skin removed, cubed (about 3 cups)
1 (15 oz can) pinto beans, unsalted
Salt, to taste
Black peppercorns, freshly ground, to taste
2 medium scallions (green onions), thinly sliced (optional)

MAKE-AHEAD: Chili can be frozen for up to 1 month.

Heat oil in a large nonstick saucepan over medium heat. Add onion and
cook until softened, about 5 minutes. Add garlic and cook 1 minute more.
Stir in cumin, chili powder, oregano, and cinnamon. Add broth, tomatoes,
and tomato paste. Simmer, partially covered, until slightly thickened,
about 30 minutes.

Add turkey and beans and their liquid; simmer 30 minutes more, stirring occasionally. Season to taste with salt and pepper. Top with scallions,
if desired. Serve hot.

Serving Size: 1 3/4 cups
Servings: 4
Nutrition per Serving:
330 Calories, 4g Total Fat, 0.5g Saturated Fat, 390mg Sodium,
28g Carbs, 8g Dietary Fiber, 45g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Elegant Cheesy Spinach Cakes - 5g Carbs, 2g Fiber

 

Elegant Cheesy Spinach Cakes - 5g Carbs, 2g Fiber

From: American Institute for Cancer Research AICR

An Elegant Appetizer
Add an elegant appetizer to your holiday table and get a head start
on your New Year's resolution with this perfect-portion recipe. Fresh
spinach and creamy ricotta make these cakes delicious and cancer
protective. Research is mounting that leafy greens may help protect
against certain cancers because of their high concentration of fiber,
folate and carotenoids. Weighing in at just 80 calories, they're
the perfect proportion of nutrition and flavor to help you kick start
those new health goals.

12 oz fresh baby spinach
1/2 cup part-skim ricotta cheese (low-fat cottage cheese may be substituted)
1/4 cup shredded Romano (Parmesan cheese may be used)
3 large eggs (can substitute 2 large eggs, plus 2 egg whites, beaten)
2 cloves garlic, minced
Freshly ground pepper to taste
Canola oil cooking spray

Preheat oven to 400 degrees.

Use food processor and pulse spinach until it is finely chopped, but
don't overdo it. Place spinach in bowl. Add cheeses, eggs, garlic and
pepper. Stir to combine well.

Coat 8 "cups" of a muffin pan (1/2 cup size)* with spray. Spoon in
spinach mixture. Bake about 20 to 22 minutes. Remove pan from oven
and let stand 6 or 7 minutes to allow spinach cakes to firm up. Loosen
sides with knife and gently lift out.

Sprinkle a bit of additional Romano or Parmesan on top (optional) and
serve warm as a great appetizer or side dish.

*For bite-sized spinach cakes use a 24 "mini-muffin" pan and bake
12-14 minutes

Makes 8 spinach cakes
8 appetizers or 4 side dish servings

Nutrition per Serving (appetizer size):
80 Calories, 4g Total Fat, 2g Saturated Fat, 7g Protein,
5g Carbs, 2g Dietary Fiber, 180mg Sodium

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Tuesday, December 25, 2012

[Healthy_Recipes_For_Diabetic_Friends] Merry Christmas

 

Merry Christmas one & all
Thank you for these wonderful recipes
Stay safe & God bless

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