Friday, November 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprout Salad with Cheddar, Hazelnuts, and Apple - 14.9g Carbs, 5.5g Fiber, 5.3g Sugar

 

 Brussels Sprout Salad with Cheddar, Hazelnuts, and Apple - 14.9g Carbs, 5.5g Fiber, 5.3g Sugar

From: Cook's Country | October/November 2013

Instead of roasted Brussels sprouts, we wanted a light, bright, raw preparation that was just as delicious. Shredding the Brussels sprouts super-thin is key, and letting them sit in the dressing for at least 30 minutes softens them fully and seasons them deeply. To flavor the salad, we chose a simple lemon vinaigrette, rounded out with shallot and mustard. Sweet fruit, crunchy nuts, and creamy cheese are the finishing touches.
Slice the sprouts as thin as possible. Shred the cheddar on the large holes of a box grater.
Serves: 8

3 Tbsp lemon juice
2 Tbsp Dijon mustard
1 small shallot, minced
1 garlic clove, minced
Salt
Pepper
6 Tbsp extra-virgin olive oil
2 lb Brussels sprouts, trimmed, halved, and sliced very thin
4 oz sharp cheddar cheese, shredded (1 cup)
1 Granny Smith apple, cored and cut into 1/2-inch pieces
1/2 cup hazelnuts, toasted, skinned, and chopped

1. Whisk lemon juice, mustard, shallot, garlic and 1/2 teaspoon salt together in large bowl. Slowly whisk in oil until incorporated. Toss Brussels sprouts with vinaigrette, and let sit for at least 30 minutes or up to 2 hours.

2. Fold in cheddar, apple, and hazelnuts. Season with salt and pepper to taste. Serve.

How to Slice Brussels Sprouts:
You can use the slicing disk of your food processor or slice the sprouts with a chef's knife. Follow these steps to do the latter safely and quickly.

1. TRIM: Trim the stem end of each sprout and then cut each sprout in half through the cut end.

2. SLICE: With the flat surface on the cutting board, thinly slice each half.

Nutrition From: www.caloriecount.about.com
Serves: 8
Serving Size: 178 g
Nutrition per Serving: 243 Calories, 167 Calories from Fat, 18.6g Total Fat, 4.8g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 182mg Sodium, 14.9g Total Carbs, 5.5g Dietary Fiber, 5.3g Sugars, 8.3g Protein
Vitamin A 21% - Vitamin C 168% - Calcium 16% - Iron 11%
Nutrition Grade: B+

Good points:
    Low in cholesterol
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Baby Kale Caesar Salad - 18g Carbs, 3g Fiber, 2g Sugar

 

Baby Kale Caesar Salad - 18g Carbs, 3g Fiber, 2g Sugar

From: Canadian Living Magazine: October 2013 - By Melanie Stuparyk and The Test Kitchen

Roasting all but one of the garlic cloves pumps up flavor to the max without having the overpowering taste of raw cloves. Roast a few extra heads and spread the soft cloves onto toasted baguette slices or crackers for a tasty snack.
 Prep time 20 minutes
Total time 1 1/4 hours
Portion size: 4 to 8 servings

1 cup (250 mL) finely grated Parmesan cheese
16 cups (3.8 L) packed baby kale, (140 g)

  >> Caesar Dressing
1 head garlic
1/2 cup (125 mL) light mayonnaise
2 Tbsp (30 mL) grainy mustard
2 tsp (10 mL) lemon juice
Pinch each salt and pepper

  >> Pumpernickel Croutons
1 Tbsp (15 mL) extra-virgin olive oil
6 thick (1/2 inch/1 cm) slices dark Pumpernickel rye bread, cubed
1/4 tsp (1 mL) garlic salt, and onion powder

Caesar Dressing: Remove 1 clove of garlic from head; peel, mince and set aside. Slice off top third of remaining garlic head to expose cloves; wrap in foil. Roast in 400 F (200 C) oven until fragrant and softened, about 35 minutes. Let cool.

Squeeze garlic cloves into small bowl; mash with fork. Stir in mayonnaise, mustard, lemon juice, reserved minced garlic, salt, pepper and 3 tbsp water. Cover with plastic wrap and refrigerate.

Make Ahead: Refrigerate for up to 3 days.

Pumpernickel Croutons: Meanwhile, on baking sheet, drizzle oil over bread cubes. Sprinkle with garlic salt and onion powder; toss well. Bake in 400 F (200 C) oven until dry and toasty, about 8 minutes.

Sprinkle Parmesan cheese thinly over parchment paper–lined baking sheet. Bake in 350 F (180 C) oven until melted and beginning to brown, about 8 minutes. Let cool on pan on rack until firm. Break into chunks. Pour dressing over kale; toss to coat. Top with croutons and Parmesan crisps.

Tip from the Test Kitchen: There are many different variations of grainy Dijon mustard. For this dressing, look for one labelled "extra crunchy," which means it's mainly composed of whole mustard seeds.

Portion size: 4 to 8 servings
Servings: 8 (Nutrition for 8 Servings)
Nutrition per Serving: 201 Calories, 11g Total Fat, 3g Sat Fat, 16mg Cholesterol, 9g Protein, 18g Carbs, 3g Dietary Fiber, 2g Sugar, 541mg Sodium, 251mg Potassium
Calcium: 20% - Iron 11% - Vitamin A: 34% - Vitamin C: 73% - Folate: 12%   

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[Healthy_Recipes_For_Diabetic_Friends] Spicy Crisp Chickpea Pancakes - Indian - 17g Carbs, 3g Fiber

 

Spicy Crisp Chickpea Pancakes - Indian - 17g Carbs, 3g Fiber

Recipe By:
Serving Size: 4
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) - Lower Carbs - Vegan

1 cup gram flour -- (chickpea or garbanzo flour) generous
1/2 teaspoon cumin seeds
1/4 teaspoon ajowan seeds -- or black sesame, or black onion seeds, or nigella seeds
1 1/2 teaspoons peeled and grated gingerroot
2 garlic cloves -- peeled and grated
Salt -- to taste
1/4 teaspoon turmeric
2 tablespoons chopped cilantro leaves
1/2 onion -- minced
1 small tomato -- chopped
2 teaspoons lemon juice
1 tablespoon vegetable oil -- (1 to 2)

Whisk 1/2 ,to a scant 2/3, cup of water into the gram flour, making sure there are no lumps. Add all the remaining ingredients except the oil and mix well. Taste for seasoning and adjust if necessary. The batter should have the consistency of heavy cream.

Heat around 1/2 - 3/4 teaspoon of the oil in a cast-iron griddle pan and pour in one-quarter of the batter, to make a pancake about 6 inches in diameter. Cook for one to two minutes, or until lightly golden on the base, then drizzle another 1/2 - 3/4 teaspoon of oil over the top and flip the pancake over. Cook, pressing down to help the edges crisp up. Once the base is golden, take out and repeat with the remaining oil and batter.

Serve hot, with spicy ketchup or Coastal Coconut Chutney (see below).

MAKES 4 PANCAKES

These are known as chillas and are a high-protein, gluten-free savory pancake. They are eaten as they are, with spicy kketchup or chutney (see below), for breakfast or as a snack Very quick to make, the pancakes are nutritious and filling, so are popular in vegetarian Indian homes. I also love them for an easy lunch with some simple vegetables on the side.

Coastal Coconut Chutney
1 cup grated coconut, generous
1 to 2 green chilies
1/4 ounce peeled gingeroot
1 pinch salt
1/2 cup creamy Greek yougurt, scant
1 1/2 Tablespoon Bengal gram, (chan dal)
1 Tablespoon lemon juice
water, as needed
1 Tablespoon vegetable oil
2/3 teaspoon mustard seeds
8 curry leaves

Place generous 1 cup grated coconut 1-2 green chiles, 1/4 ounce peeled gingerroot, a pinch of salt, and scant 1/2 cup creamy Greek yogurt in a blender. Dry roast 1 1/2 tablespoons Bengal gram (chana dal) until colored all over, then tip into the blender with 1 tablespoon lemon juice. Blend until smooth, adding water to help. Heat 1 teaspoon vegetable oil in a pan, then add 2/3 teaspoon mustard seeds. When the popping dies down, add 8 curry leaves and cook for 10 seconds longer. Pour this into the chutney and stir it all together. Taste, adjust the seasoning and lemon juice, then serve.

MAKES 3/4 CUP

A really lovely chutney from the South, this adds texture, creaminess and
heat.

Cuisine: "Indian"
Source: "Indian Vegetarian Feast by Anjum Anand, 2013"
S(Formatted by Chupa Babi): "Oct 2013"
Yield: "4 pancakes"
  - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 133 Calories; 5g Fat (34.1%
calories from fat); 6g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 19mg Sodium.

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Poached Eggs Over Collard Greens and Shiitake Mushrooms - 14.36g Carbs, 3.45g Fiber, 2.78 g Sugar

 

Poached Eggs Over Collard Greens and Shiitake Mushrooms - 14.36g Carbs, 3.45g Fiber, 2.78 g Sugar

From: The George Mateljan Foundation
This recipe is a great one for dinner as well as breakfast. The shiitake mushrooms adds the unique umami Asian flavor to this dish.
Prep and Cook Time: 20 minutes

6 cups chopped collard greens
1 medium onion, cut in half and sliced thin
6 fresh shiitake mushrooms, sliced medium thick, stems removed
4 fresh omega-3-rich eggs
about 4 cups water
1 Tbsp apple cider vinegar, or any white wine vinegar

  >> Dressing
1 Tbsp fresh lemon juice
1 Tbsp minced fresh ginger
3 medium cloves garlic pressed
1 Tbsp soy sauce
1 Tbsp extra virgin olive oil
Salt and white pepper to taste

Slice onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.

Bring 2" of water to a boil in a steamer pot.

Rinse greens well. Roll or stack leaves and cut into 1/4" slices and cut again crosswise. Let sit for 5-10 minutes.

Steam collard greens, mushrooms and onions together for 5 minutes.

While steaming greens, get ready for poaching eggs by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs.

Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl.

Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over.

Remove vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens.

Serves: 4
Total weight: 189.19g
Nutrition per Serving: 166.10 Calories, 8.78g Total Fat, 9.36g Protein, 14.36g Carbs, 3.45g Dietary Fiber, 2.78 g Total Sugars, 1.71 g Monosaccharides, 0.41g Disaccharides, 0.98g Soluble Fiber, 1.47g Insoluble Fiber, 3.01g Other Carbs, 4.44g Monounsaturated Fat, 1.12g Polyunsaturated Fat, 2.07g Saturated Fat, 0.03g Trans Fat, 79 Calories from fat, 18.62 Calories from saturated fat, 211.50mg Cholesterol, 1.28 mg Iron, 290.74 mg Potassium, 405.99 mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Green Herb Dip - 1g Carbs

 

Green Herb Dip - 1g Carbs

From: www.diabeticgourmet.com

Yield: About 1 cup dip
Serving Size: 1 Tablespoon

3/4 cup plain low-fat yogurt
1/4 cup cholesterol-free reduced-calorie mayonnaise or salad dressing
1/4 teaspoon salt
1/2 cup watercress leaves
1/2 cup fresh parsley leaves
1/4 cup fresh basil leaves
1 green onion (with top), cut into 1-inch pieces

Place yogurt, mayonnaise and salt in blender or food processor. Add remaining ingredients. Cover and blend or process about 30 seconds, stopping blender occasionally to scrape sides, until finely chopped.

Cover and refrigerate about 1 hour or until slightly thickened and chilled.

Serve with raw vegetables if desired.

Yield: About 1 cup dip
Serving Size: 1 Tablespoon
Nutrition per Serving: 20 Calories, 1g Fat, 0mg Cholesterol, 75mg Sodium, 1g Protein, 1g Carbs

Exchanges: Free

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Thursday, October 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Spicy Crisp Chickpea Pancakes - Indian - 17g Carbs, 3g Fiber - 3 pts plus

 

Spicy Crisp Chickpea Pancakes - Indian - 17g Carbs, 3g Fiber - 3 pts plus

Recipe By:
Serving Size: 4
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) - Lower Carbs - Vegan

1 cup  gram flour -- (chickpea or garbanzo flour) generous
1/2 teaspoon cumin seeds
1/4 teaspoon ajowan seeds -- or black sesame, or black onion seeds, or nigella seeds
1 1/2 teaspoons  peeled and grated gingerroot
2 garlic cloves -- peeled and grated
salt -- to taste
1/4 teaspoon  turmeric
2 tablespoons  chopped cilantro leaves
1/2 onion -- minced
1 small  tomato -- chopped
2 teaspoons  lemon juice
1 tablespoon  vegetable oil -- (1 to 2)

Whisk 1/2 ,to a scant 2/3, cup of water into the gram flour, making sure there are no lumps. Add all the remaining ingredients except the oil and mix well. Taste for seasoning and adjust if necessary. The batter should have the consistency of heavy cream.

Heat around 1/2 - 3/4 teaspoon of the oil in a cast-iron griddle pan and pour in one-quarter of the batter, to make a pancake about 6 inches in diameter. Cook for one to two minutes, or until lightly golden on the base, then drizzle another 1/2 - 3/4 teaspoon of oil over the top and flip the pancake over. Cook, pressing down to help the edges crisp up. Once the base is golden, take out and repeat with the remaining oil and batter.

Serve hot, with spicy ketchup or Coastal Coconut Chutney (see below).

MAKES 4 PANCAKES

These are known as chillas and are a high-protein, gluten-free savory pancake. They are eaten as they are, with spicy ketchup or chutney (see below), for breakfast or as a snack. Very quick to make, the pancakes are nutritious and filling, so are popular in vegetarian Indian homes. I also love them for an easy lunch with some simple vegetables on the side.

Coastal Coconut Chutney
1 cup grated coconut, generous
1 to 2 green chilies
1/4 ounce peeled gingerroot
1 pinch salt
1/2 cup creamy Greek yougurt, scant
1 1/2 Tablespoon Bengal gram, (chan dal)
1 Tablespoon lemon juice
water, as needed
1 Tablespoon vegetable oil
2/3 teaspoon mustard seeds
8 curry leaves

Place generous 1 cup grated coconut 1-2 green chiles, 1/4 ounce peeled gingerroot, a pinch of salt, and scant 1/2 cup creamy Greek yogurt in a blender. Dry roast 1 1/2 tablespoons Bengal gram (chana dal) until colored all over, then tip into the blender with 1 tablespoon lemon juice. Blend until smooth, adding water to help. Heat 1 teaspoon vegetable oil in a pan, then add 2/3 teaspoon mustard seeds. When the popping dies down, add 8 curry leaves and cook for 10 seconds longer. Pour this into the chutney and stir it all together. Taste, adjust the seasoning and lemon juice, then serve

MAKES 3/4 CUP

A really lovely chutney from the South, this adds texture, creaminess and
heat.

Cuisine: "Indian"
Source: "Indian Vegetarian Feast by Anjum Anand, 2013"
S(Formatted by Chupa Babi): "Oct 2013"
Yield: "4 pancakes"
- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 133 Calories; 5g Fat (34.1% calories from fat); 6g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 19mg Sodium

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Spicy Creamed Corn Casserole - 41g Carbs, 2g Fiber, 6g Sugar

 

Slow Cooker Spicy Creamed Corn Casserole - 41g Carbs, 2g Fiber, 6g Sugar

Recipe By:
Serving Size: 9
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cal) - Veggie

4 eggs -- lightly beaten
2 cans cream-style corn -- (14.75-ounce)
3/4 cup milk
2 cups packaged biscuit mix
1 can diced green chile peppers -- (4 ounce) undrained
1 cup shredded Monterrey Jack cheese -- (4 ounces)
Nonstick cooking spray

In a large bowl stir together eggs, corn, and milk. Add biscuit mix, chile peppers, and 1/2 cup of the cheese, stirring until combined.

Lightly coat the inside of a 3 1/2 or 4-quart slow cooker with cooking spray. Spoon corn mixture into the prepared cooker.

Cover and cook on low-heat setting for 3 to 3 1/2 hours or until a wooden toothpick inserted near the center comes out clean. Turn off cooker. If possible, remove crockery liner from cooker. Sprinkle with the remaining 1/2 cup cheese. Let stand, covered, for 30 minutes before serving.

Number of Servings: 8 to 10
Prep: 15 min
Slow Cook: 3 to 3 hours 30 minutes (low)
Stand: 30 minutes

Nutrition per serving: 299 cal (36% fat)., 12 g total fat (5g sat. fat), 120 mg chol., 830 mg sodium, 41 g carb., 2 g dietary fiber, 6 g sugar, 11 g protein.

Chupa Note: I used PepperJack cheese, Healthy Bisquick (low fat, low sodium), and 3/4 cup cheese rather than the full cup (6 T in the mix, 6 T on the top). Next time I'll add some minced green onions and red pepper.

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): 228 Calories; 11g Fat (43.1%
calories from fat); 9g Protein; 23g Carbohydrate; 1g Dietary Fiber; 109mg
Cholesterol; 571mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.

NOTES: Cooker: 3 1/2 to 4 qt
Time: LOW for 3 to 3 1/2 hrs

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