Thursday, October 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Crock Pot Turkey White Bean Pumpkin Chili - 31g Carbs, 12g Fiber, 2.7g Sugar

 

Crock Pot Turkey White Bean Pumpkin Chili - 31g Carbs, 12g Fiber, 2.7g Sugar

From: www.skinnytaste.com - Gina's Weight Watcher Recipes

A perfect fall chili made with pumpkin puree, ground turkey, white beans, green chili and spices. Top this with chopped fresh cilantro, scallions, jalapenos, light sour cream, and/or reduced fat cheddar and serve it with baked chips on the side for a wonderful lunch or dinner.

I am so happy to share this one with you!!! Not all my crock pot experiments get me excited, but when they do they wind up here on Skinnytaste. The pumpkin is not sweet at all, in fact, if you don't mention it, no one would even know it's there but it does add beautiful color to the chili and for picky eaters, a great way to sneak in vegetables.

This is pretty mild as far as heat goes, if you want more kick use chipotle chili powder in place of the chili powder and use it according to your taste. Leftovers can be frozen, enjoy!

Servings: 9
Serving Size: 1 cup
Old Points: 5 pts
Points+: 6 pts

Cooking spray (I used my Misto)
2 lb 99% lean ground turkey
1/2 tsp olive oil
1 small onion, chopped
3 garlic cloves, minced
1 tsp chili powder, to taste
2 bay leaves
2 tsp cumin
1 tsp oregano
2 (15 oz cans) white northern or navy beans (I prefer Goya) rinsed and drained
15 oz can pumpkin puree (not pumpkin pie filling)
4.5 oz canned chopped green chile
2 cups low sodium, fat free chicken broth
Chopped cilantro and chives for topping
Salt and pepper to taste
Low fat sour cream for topping (optional)

Heat a large heavy saute pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes.  Add to crock pot.

Add oil to the saute pan, then onions, garlic, saute about 3 - 4 minutes; add cumin and saute another minute.

Add to crock pot. Add beans, pumpkin puree, green chilies, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Old Points: 5 pts
Points+: 6 pts
Servings: 9
Serving Size: 1 cup
Nutrition per Serving: 272.5 Calories, 2.5g Fat, 32g Protein, 31g Carbs, 12g Fiber, 2.7g Sugar, 499mg Sodium: (without salt)

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Wednesday, October 30, 2013

[Healthy_Recipes_For_Diabetic_Friends] Curried Cabbage - 10g carbs, 3g fiber; 2 pts plus

 

                      
* Exported from MasterCook *

                             Curried Cabbage

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  vegetable oil
     1/2           cup  minced shallots
  2                     garlic cloves -- minced
  2        tablespoons  whole-grain Dijon mustard
  2          teaspoons  curry powder
  1           teaspoon  ground turmeric
  12              cups  thinly sliced green cabbage -- (about 3 pounds)
     1/4           cup  fat-free less-sodium chik'n broth
     1/4           cup  rice vinegar
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add shallots
and garlic; saute 2 minutes. Add mustard, curry, and turmeric; cook 3.
minute, stirring constantly. Stir in cabbage and remaining ingredients;
cook 5 minutes or until tender, stirring frequently. 

Yield: 8 servings (serving size: 2/3 cup).

CALORIES 58 (46% fat); FAT 3g (sat 0 4g, mono 0.7g, poly I9), PROTEIN
1.89,CARB 8 4g, FIBER 2. 8g; CHOLOmg; IRON 1mg; SODIUM 244mg, CALC58.9

The pungent flavors of turmeric, mustard, and curry powder go well with
grilled [Favorites].

Source:
  "Cooking Light Complete Meals in Minutes"
S(Formatted by Chupa Babi):
  "Oct 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 64 Calories; 2g Fat (29.0% calories
from fat); 3g Protein; 10g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 210mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 26528 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Brown Rice and Onion Pilaf - 3 pts plus; 23g carbs, 2g fiber

 

                      
* Exported from MasterCook *

                        Brown Rice and Onion Pilaf

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5 1/3         ounces  boil-in-bag brown rice -- (1 bag)
                        Cooking spray
  1                cup  chopped Vidalia onions -- or other sweet onion
  1 1/2           cups  spinach -- coarsely chopped
     1/4           cup  pine nuts -- toasted
  4                     sun-dried tomato halves -- chopped
     1/4      teaspoon  salt
     1/8      teaspoon  freshly ground black pepper

Cook rice according to package directions, omitting salt and fat.
While rice cooks, heat a medium nonstick skillet over medium-high heat;
coat pan with cooking spray. Add onion to pan, and cook 5 to 6 minutes or
until browned, stirring frequently. Remove from heat. Stir in cooked rice,
spinach, and remaining ingredients; toss gently until spinach wilts. 

Yield: 6 servings (serving size: about 1/2 cup).

CALORIES 141 (24% fat); FAT 3.79 (sat 0.79, monol.29. polyl.79); PROTEIN
3.2g;  CARB 23.6g; FIBER 2.5g; CHOL 0mg; IRON 1mg; SODIUM 112mg; CALC 27mg

Source:
  "Cooking Light Complete Meals in Minutes"
S(Formatted by Chupa Babi):
  "Oct 2013"
Yield:
  "3 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 132 Calories; 3g Fat (20.3%
calories from fat); 4g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 138mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1/2 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] RE: RE: Slow Cooker Cha-Cha Corn Chowder - 28g Carbs, 3g Fiber - 3 pts plus

 

The first set of nutritional values is the correct one, Gloria, from the publisher. The second is my, not so accurate, software. Thanks for pointing that out.

Chupa 



---In healthy_recipes_for_diabetic_friends@yahoogroups.com, <chefgloria1030@...> wrote:

The higher nutrition included is more accurate. The below is from www.caloriecount.about.com

Servings: 6

Serving Size: 354 g

Nutrition per Serving: 213 Calories, 13 Calories from Fat, 1.4g Total Fat, 0g Trans Fat, 0mg Cholesterol, 701mg Sodium, 49g Total Carbs, 4.5g Dietary Fiber, 7.1g Sugars, 6.6g Protein

Vitamin A 2% - Vitamin C 39% - Calcium 1% - Iron 15%

Nutrition Grade: A

 

Good points:

Very low in saturated fat

No cholesterol

Very high in vitamin B6

High in vitamin C

 

Bad points:

High in sodium




---In healthy_recipes_for_diabetic_friends@yahoogroups.com, <chefgloria1030@...> wrote:

There are two sets of nutrition for this... one much higher than the other. Use only if you know you can use the ingredients for this recipe!

 



---In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, <healthy_recipes_for_diabetic_friends@yahoogroups.com> wrote:

Slow Cooker Cha-Cha Corn Chowder - 28g Carbs, 3g Fiber - 3 pts plus

Recipe By:
Serving Size: 6
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cal) - Lower Carbs - Low Fat (Less than 5%) - Vegan

1 pound red-skinned potatoes -- (3 medium), finely chopped
2 cans cream-style corn -- (14.75-ounce each)
1 can seasoned chicken broth -- (14.5-ounce each) with roasted garlic
1 can whole-kernel corn -- (11-ounce) drained, with sweet peppers
1 can diced green chile peppers -- (4-ounce) undrained
1/4 teaspoon ground black pepper

To serve: -- Cracked black pepper (optional)

1. Place potatoes in a 3 1/2- or 4-quart slow cooker. Stir in cream-style corn, broth, whole-kernel corn, chile peppers, and ground black pepper.

2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.

3. 1f desired, top each serving with cracked black pepper.

Number of Servings: 6
Prep: 15 minutes
Slow Cook: 6 to 8 hours (low) or 3 to 4 hours (high)

Nutrition facts per serving: 202 cal., 1 g total fat (o g sat. fat), 1 mg chol., 898 mg sodium, 49 g carb., 5 g dietary fiber, 6 g sugar, 5 g protein.

Chupa Note: half an hour before serving, I tossed in a handful of minced red/yellow/orange bell pepper and a handful of shredded Monterrey jack cheese. Served with lots of red pepper flakes., and minced parsley/cilantro.

Cuisine: "TexMex"
Source: "Better Homes & Gardens Year-Round Slow Cooker: more than 500 recipes for all seasons"
S(Formatted by Chupa Babi): "Oct 2013"
  - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 119 Calories; trace Fat (3.5% calories from fat); 3g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 278mg Sodium.

Exchanges: 2 Grain(Starch); 0 Vegetable; 0 Fat.

NOTES: Cooker: 3 1/2 to 4 qt
Time: Low for 6-8 hrs; High for 3-4 hrs

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[Healthy_Recipes_For_Diabetic_Friends] Wasabi Avocado Dressing - 4g carbs; 1g fiber; 3 pts plu

 

���������������������
* Exported from MasterCook *
�������������������� Wasabi Avocado Dressing - Detox
Recipe By���� :
Serving Size� : 8���� Preparation Time :0:00
Categories��� : Condiment���������������������� LowCal (Less than 300 cals)
��������������� LowerCarbs��������������������� Vegan
� Amount� Measure������ Ingredient -- Preparation Method
--------� ------------� --------------------------------
� 2�������������������� ripe avocadoes -- halved, pitted, and peeled
� 1�������� tablespoon� wasabi paste
� 1�������������������� scallion -- chopped
� 2������� tablespoons� fresh lemon juice
����������������������� Salt and pepper to taste
Combine all the ingredients in a high-speed blender and blend until
smooth.
MAKES 1 CUP
This wasabi is perfect not just for sushi or nori rolls, but as a dip for
chopped vegetables.
Source:
� "Fresh Energy Cookbook: Recipes to Supercharge Your Life by
� Natalia Rose Doris Choi"
S(Formatted by Chupa Babi):
� "Sept 2013"
Yield:
� "1 cup"
����������������������������������� - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 83 Calories; 8g Fat (76.0% calories
from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
8mg Sodium.� Exchanges: 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other
Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Thai Collard Rolls - 5g carbs; 2g fiber; 1 pt plus

 

���������������������
* Exported from MasterCook *
����������������������� Thai Collard Rolls -
Recipe By���� :
Serving Size� : 12��� Preparation Time :0:00
Categories��� : LowCal (Less than 300 cals)���� LowerCarbs
��������������� Vegan
� Amount� Measure������ Ingredient -- Preparation Method
--------� ------------� --------------------------------
� 6������������ leaves� collard greens -- blanched
� 1��������������� cup� shredded red cabbage
� 1������������ medium� carrot -- coarsely grated
� 1��������������� cup� Thai Guacamole -- (see page 102)
� 1�������������������� red bell pepper -- cored and thinly sliced
� 2�������������������� scallions -- halved lengthwise (white and green parts)
���� 1/2���������� cup� cilantro -- a handful, roughly chopped
To make collard wraps, remove the center stems and stack the leaves into a
pile. Trim into 4 x 6-inch rectangles.
Dip collard greens in boiling water for less than 5 seconds and place in
an ice-water bath. Dry with a clean kitchen towel.
On one end of the collard wrap, add a small mound of cabbage and carrot, a
dollop of guacamole, and a couple pieces of red pepper, scallion. and
cilantro. Roll tightly into a thick cigarlike shape and cut down the
middle on a diagonal. Place rolls seam side down on a plate.
MAKES 12 ROLLS
The trick with this recipe is to blanch the collard greens, because it
turns them a vibrant green and makes them easier to roll. To fill the
rolls, you can use any crunchy vegetables you have on hand, including
jicama, daikon, or even green papaya.

Thai Guacamole
4 avocados, pitted and peeled
1/4 cup finely diced red bell pepper
1/4 cup finely chopped mint leaves
1/4 cup finely chopped basil, Thai or regular
4 scallions, finely chopped
1 knob ginger, 1" piece
1 tablespoon minced lemongrass
2 tablespoons fresh lime juice
1 tablespoon soy sauce
1 tablespoon Chinese chile paste
Mash the avocados with a fork until nearly smooth, then stir in the rest
of the ingredients.
MAKES 1 PINT
Source:
� "Fresh Energy Cookbook: Recipes to Supercharge Your Life by
� Natalia Rose Doris Choi"
S(Formatted by Chupa Babi):
� "Sept 2013"
Yield:
� "12 rolls"
����������������������������������� - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 46 Calories; 3g Fat (52.2% calories
from fat); 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
35mg Sodium.� Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 3636 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Tibetan Noodle Soup - Thenthuk - 24g carbs; 5g fiber; 3 pts plus

 


                     
* Exported from MasterCook *
                      Tibetan Noodle Soup - Thenthuk
Recipe By     :
Serving Size  : 5     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        NOODLES:
     3/4           cup  spelt flour
     1/4      teaspoon  sea salt
  3        tablespoons  water
                        SOUP BASE:
  6               cups  water -- or vegetable stock, ( see page 228)
  1              small  onion -- chopped
  4             cloves  garlic -- chopped
  1                     hot chile pepper -- seeded and diced, or 3 dried red chiles
  1                     tomato -- chopped
  2               cups  small cauliflower flowerets
  1                cup  chopped cabbage
  3        tablespoons  soy sauce
  1           teaspoon  sea salt -- or to taste
  2               cups  chopped kale -- or spinach
  2        tablespoons  minced fresh cilantro
Make the "noodles": place the flour and salt in a bowl and mix well. Add
the water and mix well, forming it into a dough.
Place the water in a large pot over medium-high heat. Add the remaining
soup ingredients except the kale and cilantro and bring to a boil,
stirring occasionally. Lower the heat to medium and cook until the
cauliflower is just soft.
Pinch off small pieces of the dough, flatten with your fingers, and add
them to the soup. Cook for 5 minutes, stirring occasionally. Add the kale
and cilantro, cook for 2 minutes longer, and mix well before serving.
Serves 4 to 6
Variations:
Replace the vegetables with potatoes, broccoli, squash, carrots, zucchini,
or mushrooms.
Try adding roasted tofu or tempeh cubes (see page 227).
AuthorNote: Thenthuk is a hardy soup in which the "noodles" are actually
small pieces of dough. It will definitely keep you warm and happy in the
high Himalayas. Create your own designer thenthuk by adding what's fresh
in your garden. Serve with a warm cup of Korean Toasted Barley Tea (page
219).
Cuisine:
  "Asian"
Source:
  "The 30-Minute Vegan's Taste of the East by Mark Reinfeld and Jennifer
  Murray, 2010"
S(Formatted by Chupa Babi):
  "Sept 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 112 Calories; 1g Fat (5.6% calories
from fat); 6g Protein; 24g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 1127mg Sodium.  Exchanges: 1 Grain(Starch); 2 Vegetable; 0
Fat.

Nutr. Assoc. : 0 26182 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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