[Healthy_Recipes_For_Diabetic_Friends] Seared Chicken with Creamy Spinach and Artichokes - 11g Carbs, 2g Fiber

 

Seared Chicken with Creamy Spinach and Artichokes - 11g Carbs, 2g Fiber

From: Woman's Day
Easy, healthy, and packed with protein, this dinner is nutritious and flavorful.
Total Time: 25 min
Prep Time: 25 min
Serves: 4

2 Tbsp olive oil
4 (6 oz each) boneless, skinless chicken breasts
Kosher salt
Pepper
1 lemon, halved
1  (14 oz can) artichoke hearts, halved
2 cloves garlic, thinly sliced
1/2 cup dry white wine
1/4 cup lowfat sour cream
1 bunch spinach, thick stems discarded

Heat 1 tablespoon oil in a large skillet over medium heat. Season chicken with 1/2 teaspoon each salt and pepper and cook until golden brown, 5 to 6 minutes.

Turn chicken, place lemon in skillet cut-side down, and continue cooking until chicken is cooked through, 5 to 6 minutes more. Squeeze juice of cooked lemons all over chicken.

While chicken is cooking, heat remaining tablespoon oil in a second skillet over medium-high heat. Add artichokes, cut-side down, and cook until golden brown, about 3 minutes. Reduce heat to medium, add garlic and cook, tossing until golden brown, about 2 minutes.

Stir in wine and cook for 2 minutes. Stir in sour cream. Add spinach, season with 1/4 teaspoon each salt and pepper, and cook, tossing gently, until spinach begins to wilt, 1 to 2 minutes. Serve with chicken.

Serves: 4
Nutrition per Serving: 298 Calories, 10g Total Fat, 2g Saturated Fat, 98mg Cholesterol, 689mg Sodium, 11g Total Carbs, 2g Dietary Fiber, 39g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Italian Tuna Salad - 5.9g Carbs, 1.6g Fiber, 2.4g Sugar

 

Italian Tuna Salad - 5.9g Carbs, 1.6g Fiber, 2.4g Sugar

From: dLife
Tuna, mozzarella, and tomatoes tossed with a zesty red wine vinegar, hot pepper flake, and basil dressing.
Prep Time: 5 hours
Cook Time: 0 minutes
Difficulty:     Easy
Servings: 4

2 oz  shredded mozzarella cheese
12 oz canned white tuna, packed in water, drained
1 cup fresh cherry tomatoes
1 each red onion
2/3 cup fresh chopped celery
2 Tbsp olive oil
3 Tbsp red wine vinegar
1 1/2 tsp dried basil
1/4 tsp hot red pepper flakes
1/8 tsp black pepper

In large bowl, mix mozzarella, tuna, tomatoes, onions, and celery.

In small bowl, whisk oil, vinegar, basil, red pepper flakes, and pepper.

Pour dressing over tuna mixture. Toss gently.

Cover and refrigerate for 1 hour.

Servings: 4
Nutrition per Serving: 311 Calories, 14.3g Total Fat, 3.9g Saturated Fat, 2.4g Unsaturated Fat, 479.2mg Potassium, 188mg Sodium, 39.6g Protein, 5.9g Total Carbs, 1.6g Dietary Fiber, 2.4g Sugars

Dietary Exchanges: 2 Fats, 1 Vegetable, 1 Meat, 5 Lean Meats

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[Healthy_Recipes_For_Diabetic_Friends] Wheat Free Pizza - 18.7g Carbs, 4.5g Fiber, 1.6g Sugar

 

Wheat Free Pizza - 18.7g Carbs, 4.5g Fiber, 1.6g Sugar

From: Wheat Free Recipes: The Complete Guide to Breakfast, Lunch, Dinner, and More (Every Day Recipes) by Ranae Richoux (Kindle)
Everyone on a wheat free diet should have a back pocket pizza recipe. Sure, you can order gluten free pizza, but when you're feeling like something homemade, this recipe is the way to go. Add or subtract toppings as you'd like.
Servings: 6
Time: 55 min

  >> Crust
1 1/2 cups almond flour
¼ cup golden flax meal
1/4 tsp kosher salt
1/4 tsp baking soda
1 Tbsp extra virgin olive oil
1 large egg
Please note this recipe contains nuts

  >> For the Topping
3/4 cup mozzarella cheese
1 fresh tomato
1/2 cup chanterelles, cut into large pieces
2 tsp butter
10-12 fresh basil leaves
Italian seasoning

1. Preheat oven: 350 degrees F.

2. Combine the almond flour, golden flax meal, kosher salt, and baking soda in a mixing bowl.

3. Beat together olive oil and egg in a small bowl, combine until smooth.

4. Make a well in the center of the dry mixture, pour the olive oil mixture into the well, and stir with a wooden spoon then knead for few minutes until the mixture forms a firm ball.

5. Roll out the dough into 10" diameter circle on a lightly dusted surface, (or press with the palms of your hands) Place on a greased pizza pan. If the dough is sticky, dust your hands with a little rice flour.

6. Saute the sliced chanterelles in a little butter for a few minutes.

7. Sprinkle the mozzarella cheese evenly over the sauce, then place the tomatoes and sauteed chanterelles over the top of the cheese. Spread a few fresh basil leaves on top. 8. Bake the pizza for 20 -25 minutes in the oven. Remove from the oven and allow to cool 5 minutes before serving.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 94 g
Nutrition per Serving: 363 Calories, 225 Calories from Fat, 25g Total Fat, 4.3g Saturated Fat, 0g Trans Fat, 44mg Cholesterol, 250mg Sodium, 53mg Potassium, 18.7g Total Carbs, 4.5g Dietary Fiber, 1.6g Sugars, 9.9g Protein
Vitamin A 6% - Vitamin C 3% - Calcium 20% - Iron 10%

Nutrition Grade: C-

Good points:
    Low in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Leek Asparagus & Herb Soup - 17g Carbs, 2g Fiber, 0g Added Sugar

 

Leek Asparagus & Herb Soup - 17g Carbs, 2g Fiber, 0g Added Sugar

From: EatingWell Spring 2003, The Essential EatingWell Cookbook (2004)    


Like a bouquet of fresh vegetables, this light but soothing soup is just the thing on a cool spring evening. It is important to cut the green vegetables into small pieces so they cook quickly, while retaining their bright color.

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

Active Time: 25 min
Total Time: 40 min
Servings: 6
Serving Size: about 1 cup each

1 Tbsp extra-virgin olive oil
2 medium leeks, trimmed, washed and finely chopped (1 1/2 cups)
2 cloves garlic, minced
1/2 lb new potatoes, scrubbed and diced (about 1 2/3 cups)
2 cups reduced-sodium chicken broth, or vegetable broth
1 lb fresh asparagus, trimmed and cut into 1/2-inch pieces (1 1/2-2 cups)
2/3 cup snow peas, or sugar snap peas, stemmed and cut into 1/2-inch dice
3 Tbsp chopped fresh chives, divided
2 Tbsp chopped fresh flat-leaf parsley
1 Tbsp chopped fresh dill
2 tsp chopped fresh chervil, (see Ingredient note) or flat-leaf parsley, plus sprigs for garnish
2 cups 1% milk
1 Tbsp lemon juice
1/4 tsp salt, or to taste
Freshly ground pepper, to taste
1/3 cup low-fat plain yogurt, for garnish

Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.

Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.

Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)

Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).

Tips & Notes
Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours.

Ingredient Note: Chervil (from the Greek for "herb of rejoicing") has a mild flavor between those of parsley and anise. It doesn't dry well, so is best used fresh.

Servings: 6
Serving Size: about 1 cup each
Nutrition per Serving: 132 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 7g Protein, 17g Carbs, 2g Fiber, 0g Added Sugars, 196mg Sodium, 302mg Potassium

Nutrition Bonus: 21 mg vitamin c (33% dv).
Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1/2 reduced-fat milk, 1 vegetable, 1/2 fat

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[Healthy_Recipes_For_Diabetic_Friends] Delicious Paleo Cabbage Rolls - 5.2g Carbs, 1.5g Fiber, 1.9g Sugar

 

Delicious Paleo Cabbage Rolls - 5.2g Carbs, 1.5g Fiber, 1.9g Sugar

From: 30 Delicious Paleo Slow Cooker Recipes - Simple and Easy Paleo Slow Cooker Recipes (Paleo Recipes) by Cheerful Chef  (Kindle)
The dish that originally comes from Eastern Europe – cabbage rolls – have many variations and it seems that many other variations are going to be invented on the basis of this old, traditional recipe. This cabbage roll recipe is fully paleo!

12 large cabbage leaves
1 cup grated cauliflower
1/4 cup onion, chopped
1 lb ground beef
1/4 cup low sodium beef OR low sodium chicken stock
1 egg
1½ cups no salt added tomato sauce
1 Tbsp lemon juice
Sea salt and ground pepper, to taste

1)  Firstly, prepare a pot with water to blanch cabbage leaves. When the water in the pot is boiling, place in it cabbage leaves one by one and leave for about 2 minutes so that leaves can soften. Remove leaves from the boiling water, drain them and put aside to cool.

2) Combine in a food processor grated cauliflower and onion, process until getting a mass that looks like rice, then take a big bowl to combine in it processed cauliflower-onion mass, ground beef, chicken or beef stock and one egg. Mix it all well together adding also sea salt and pepper to taste, if desired.

3) To fill cabbage leaves place each leaf separately, divide beef mixture into approximately 12 portions, and on one side of each leaf place beef mixture. Roll leaves folding the sides of leaves. After it's done, take a crock pot and arrange in it all cabbage rolls.

4) Before cooking, prepare also sauce mixing in a bowl tomato sauce and lemon juice. You can add also here salt and pepper to taste. Add the sauce to the crock pot pouring it over cabbage rolls, turn on the heating, keep the heating on low and cook for about 8 hours.

Nutrition From: www.caloriecount.about.com
Servings: 12
Serving Size: 122 g
Nutrition per Serving: 97 Calories, 25 Calories from Fat, 2.8g Total Fat, 1g Saturated Fat, 0g Trans Fat, 47mg Cholesterol, 89mg Sodium, 244mg Potassium, 5.2g Total Carbs, 1.5g Dietary Fiber, 1.9g Sugars, 12.6g Protein
Vitamin A 6% - Vitamin C 36% - Calcium 2% - Iron 42%
Nutrition Grade: A

Good points:
    Very high in iron
    High in phosphorus
    Very high in selenium
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Eggplant and Walnut Dip - 4g Carbs, 1g Fiber

 

Roasted Eggplant and Walnut Dip - 4g Carbs, 1g Fiber

From: Mediterranean Diet Cookbook: 40 Delicious, Healthy, and Easy-to-Make Mediterranean Diet Recipes by Aubrey Mitchell (Kindle)

If you prefer to enjoy your eggplants in ways other than the caponata, you can always try this roasted eggplant dish served with a flavorful walnut dip. You can also serve this with bread that you baked or bought at the local store. Various types of bread work well with the walnut dip but you can never go wrong with freshly baked pita bread.
Best served for: Morning or afternoon snack
Servings: 4

1 large eggplant
1/2 cup walnuts, chopped
1 1/2 Tbsp fresh mint, chopped
1 Tbsp fresh lemon juice
1 large clove garlic, minced
1 tsp olive oil
Salt and pepper
4 pita bread
4 Tbsp parmesan, grated

Pierce the eggplant with a fork to allow it to breathe while roasting. Then, wrap it in foil and pop into a 425 degrees F oven for about 45 minutes until soft.

Allow the eggplant to cool.

Once cool, split the roasted eggplant into two in the lengthwise direction and scrape the pulp out into a blender. Blend this and then set aside.

Using a saucepan over medium-high heat, toast the walnuts for about 2 minutes, then add the blended eggplant pulp.

Flavor by adding garlic, olive oil, mint, and lemon juice. Season with salt and pepper.

Toast the pita bread for about 3 minutes in the oven.

Once done, sprinkle with cheese while still hot. Serve the bread with the dip.

Servings: 4
Nutrition per Serving: 40 Calories, 2g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat, 1mg Cholesterol, 45mg Sodium, 4g Carbs, 1g Dietary Fiber, 1g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Baked Salmon with Herbed Omega Crust - 10 g Carbs, 5 g Fiber

 

Baked Salmon with Herbed Omega Crust - 10 g Carbs, 5 g Fiber

From: The Medicinal Chef VIA From: www.tasteforlife.com
This is a wonderful, no-stress dinner recipe to make.

3 Tbsp ground flaxseeds
1 Tbsp whole-grain bread crumbs*
1 tsp dried basil
1 tsp dried oregano
1 tsp dried rosemary
1/2 garlic clove, crushed
Zest of 1 lemon, plus 1 lemon cut into wedges
1 Tbsp olive oil
2 salmon fillets, about 5 oz each
Sea salt and black pepper
Directions

Preheat oven to 375 degrees F. Line a baking sheet with aluminum foil or brush baking sheet with a light coat of oil.
 
Combine ground flaxseeds, bread crumbs, herbs, garlic, lemon zest, and olive oil in a bowl to make topping, and then season with salt and pepper.
 
Spread flaxseed mixture over salmon fillets, flesh side up, and place fillets on prepared baking sheet.
 
Roast in oven for about 8 to 10 minutes, or until crust is golden brown.
 
Serve with lemon wedges and a salad of mixed greens.

*Gluten-free bread crumbs can be substituted for the whole-grain bread crumbs.

Servings: 2
Nutrition per Serving: 410 Calories, 31 g Protein,  28 g Total fat (5 g sat, 11 g mono, 10 g poly), 665 mg Sodium, 10 g Carbs, 5 g Fiber,
Vitamin B1 (thiamine), B3 (niacin), B6, B12, Phosphorus, Selenium, Vitamin C, Pantothenic acid, Magnesium, Biotin, Copper, Manganese, Vitamin B2 (riboflavin), Folate, Vitamin K, Iron, Potassium, Zinc

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