Monday, February 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooker Twenty-Garlic Chicken Dinner - 6g Carbs, 0g Fiber, 2g Sugar

 

Slow-Cooker Twenty-Garlic Chicken Dinner - 6g Carbs, 0g Fiber, 2g Sugar

From:  www.pillsbury.com

Spend 15 minutes in the morning, and this classic dish is ready at dinnertime.
Prep time 15 min
Total time 8 hr 15 min
Servings: 6

1 tsp salt
1 tsp paprika
1/2 tsp pepper
1 tsp olive oil
3 to 3 1/2 lb cut-up frying chicken
1 large onion, sliced
1 medium bulb garlic (about 20 cloves)

1. In small bowl, mix salt, paprika, pepper and oil to form paste; spread evenly over each piece of chicken.

2. In 5- to 6-quart slow cooker, place onion slices. Arrange chicken over onion. Separate garlic into cloves; do not peel cloves. Place garlic cloves around chicken.

3. Cover; cook on Low setting 7 to 8 hours.

4. With slotted spoon, remove chicken, onion and garlic from slow cooker; place on serving platter. Squeeze garlic cloves to use cooked garlic on mashed potatoes, vegetables or bread.

Tips: This sounds like a lot of garlic, but the garlic flavor dissipates during the long cooking. Plan to serve the cooked garlic with another part of the meal. It is delicious on bread or mashed potatoes.

Servings: 6
Nutrition per Serving: 260 Calories, 130 Calories from Fat, 14g Total Fat, 4g Saturated Fat, 0g Trans Fat, 85mg Cholesterol, 480mg Sodium, 6g Total Carbs, 0g Dietary Fiber, 2g Sugars, 28g Protein

Vitamin A: 8% - Vitamin C: 4% - Calcium: 4% - Iron: 8%

Exchanges: 4 Lean Meat, 1/2 Fat


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Sunday, February 15, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale Minestrone - 37.3g Carbs, 7.8g Fiber, 6.4g Sugar

 

 Kale Minestrone - 37.3g Carbs, 7.8g Fiber, 6.4g Sugar

From: A PureWow Original Recipe
Makes: about 2 quarts
Start to Finish: 1 hour

2 Tbsp olive oil
1 sweet onion, diced
2 carrots, peeled and diced
3 celery stalks, peeled and diced
3 garlic cloves, minced
1 28-oz can diced tomatoes
1 15-oz can crushed tomatoes
4 cups chicken or vegetable broth (low sodium)
1 bay leaf
2 sprigs oregano
2 sprigs thyme
2 sprigs rosemary
Salt and freshly ground black pepper
1¼ cups small dried pasta (such as orecchiette, elbows or mini farfalle)
1 bunch kale, roughly torn (4 cups)
1 15-oz can kidney beans (no salt added)
1 cup grated Parmesan cheese, divided
1 cup pesto, for garnish

1. In a large pot, heat the oil over medium heat. Add the onion, carrots and celery, and sauté until tender, 5 to 6 minutes. Add the garlic and cook until fragrant, 1 minute more.

2. Add the tomatoes and broth, and bring the mixture to a simmer. Reduce the heat to low and add the bay leaf, oregano, thyme and rosemary. Simmer until the soup is flavorful, 20 to 30 minutes.

3. Season the soup with salt and pepper. Bring the soup back to a simmer over medium heat and add the pasta. Cook according to package instructions, 6 to 8 minutes.

4. Stir in the kale, beans and ½ cup Parmesan.

5. To serve, ladle the soup into bowls and top each portion with a heaping tablespoon of pesto and a few teaspoons of Parmesan. The soup will keep, refrigerated in an airtight container, for up to five days. (You may need to thin it out with water when you reheat it, as the pasta can absorb some of the moisture as it sits.)

Nutrition From: www.caloriecount.about.com
Using whole grain pasta! Unsalted tomatoes! No salt added beans!
Servings: 12
Nutrition per Serving: 348 Calories, 142 Calories from Fat, 15.8g Total Fat, 4.7g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 379mg Sodium, 290mg Potassium, 37.3g Total Carbs, 7.8g Dietary Fiber, 6.4g Sugars, 16.2g Protein
Vitamin A 119% - Vitamin C 71% - Calcium 31% - Iron 14%


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Thursday, February 12, 2015

[Healthy_Recipes_For_Diabetic_Friends] Skillet Chicken Breasts with Spring Onion Cream Sauce - 6.3g Carbs, 0.8g Fiber, 2.1g Sugar

 

Skillet Chicken Breasts with Spring Onion Cream Sauce - 6.3g Carbs, 0.8g Fiber, 2.1g Sugar

From: www.cooking.com - by Ann Volkwein for Cooking.com
Dress up your spring chicken with sweet leeks, bright scallions and fragrant chives topped with a delicate Dijon cream sauce.

Active Time: 35 min
Total Time: 40 min
Servings: 4

4 6 oz boneless, skinless chicken breasts, pounded to 1/2-inch thickness
Sea salt, to taste
White pepper, to taste
3 tsp olive oil
4 green onions, finely sliced
1 small leek, finely sliced
1/2 cup dry white wine
1 cup low sodium chicken broth
1/2 cup cream
2 tsp whole grain Dijon mustard
1 Tbsp chopped chives, to garnish

Season both sides of the chicken breasts with salt and white pepper.

Heat the oil in a large nonstick saute pan over medium-high heat. Saute the chicken until browned on each side, about 3 minutes total. Set chicken aside.

Add the green onion and leek to the pan. Saute until the whites begin to look translucent, about 1 to 2 minutes. Stir in the wine and broth and bring to a boil. Reduce the liquid to about half its volume, about 4 to 5 minutes. Stir in the cream and reduce to a simmer. Return the chicken to the pan. Continue cooking until the chicken is cooked through, about 6 to 8 minutes.

Place chicken on a serving platter. Stir the mustard into the pan sauce. Pour the sauce over the chicken. Garnish with chives.

Servings: 4
Nutrition per Serving: 422 Calories, 161 Calories from Fat, 17.9g Total Fat, 5g Saturated Fat, 157mg Cholesterol, 300mg Sodium, 538mg Potassium, 6.3g Total Carbs, 0.8g Dietary Fiber, 2.1g Sugars, 50.6g Protein
Vitamin A 14% - Vitamin C 10% - Calcium 6% - Iron 17%

Good points:
    Low in sugar
    High in niacin
    High in selenium
    High in vitamin B6


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[Healthy_Recipes_For_Diabetic_Friends] Shrimp Creole Soup - 16g Carbs, 2g Fiber

 

Shrimp Creole Soup - 16g Carbs, 2g Fiber

From: www.cuisinerecipes.com
Include the juice from the can of diced tomatoes to give the broth of the soup a more prominent tomato flavor.
Total time: 45 min
Servings: 6 (6 cups)

COOK:
2 strips bacon, diced

ADD:
1 cup diced yellow onions
1 cup diced celery
1 cup diced red bell peppers
1 Tbsp minced fresh garlic

WHISK IN:
1/3 cup all-purpose flour

STIR IN:
4 cups low-sodium chicken broth
1 can diced tomatoes in juice (14.5 oz)
2 Tbsp fresh lemon juice
2 Tbsp Worcestershire sauce
1 Tbsp Tabasco sauce
1 tsp dried thyme
1 tsp sugar
1/2 tsp cayenne pepper
1 dried bay leaf
Salt to taste

ADD:
8 oz medium shrimp, peeled and deveined

Cook bacon in a large pot over medium heat until crisp.

Add onions, celery, bell peppers, and garlic; cook 4–5 minutes.

Whisk in flour; cook 2 minutes.

Stir in broth, tomatoes, lemon juice, Worcestershire, Tabasco, thyme, sugar, and cayenne. Add bay leaf and season soup with salt; simmer 10–15 minutes to thicken.

Add shrimp to soup and cook 3 minutes more.

Servings: 6 (6 cups)
Nutrition per Serving: 128 calories, 2g Total Fat, 1g Sat, 51mg Cholesterol, 593mg Sodium, 16g Carbs, 2g Fiber, 10g Protein


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Wednesday, February 11, 2015

[Healthy_Recipes_For_Diabetic_Friends] Zucchini Tots

 

Zucchini Tots

1 cup zucchini, grated
1 large egg
1/4 medium onion, diced
1/4 cup reduced sharp cheddar cheese, grated
1/2 cup seasoned breadcrumbs
salt & pepper to taste
cooking spray

Preheat oven to 400 degrees. Spray mini muffin tin with cooking spray.

Grate zucchini into a clean dish towel. Wring all of the excess water
out of the zucchini. In a medium bowl, combine all of the ingredients
and season with salt & pepper to taste.

Fill each muffin section to the top, pushing down on the filling with
your spoon so it's nice and compacted so they don't fall apart when you
take them out of the tin.

Bake for 16 to 18 minutes or until the tops are golden.

Use a plastic knife or rubber spatula around the edges of each tot to
remove them from the muffin tin. Enjoy!

Makes: 3 servings

Nutritional Information per 4 tots: Calories 108, Fat 4.3 g, Protein 6.8
g, Carb 11.5 g , Sugar 2 g, Sodium 262 mg (if you do not use salt)

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[Healthy_Recipes_For_Diabetic_Friends] Red Pepper Sprouts - 20.9g Carbs, 5.1g Fiber, 3.8g Sugar

 

Red Pepper Sprouts - 20.9g Carbs, 5.1g Fiber, 3.8g Sugar

From: www.peakmarket.com

2 Tbsp butter     
1 onion, chopped
1 large potato, peeled & cubed
1 bay leaf
1 lb brussels sprouts, small
1 sweet red pepper, cut in chunks
1/4 cup low sodium vegetable broth or chicken broth
Salt
Pepper
2 Tbsp green onions, finely chopped

In a large nonstick skillet; melt butter over medium heat; cook onion, potato and bay leaf, stirring often, until onion is tender, 2 to 3 minutes.

Add brussels sprouts, pepper and stock; cover and cook for about 10 minutes or until brussels sprouts and potatoes are tender. Remove bay leaf. Season with salt and pepper to taste. Sprinkle with parsley.

Serves: 6
Serving Size: 192 g
Nutrition per Serving: 129 Calories, 38 Calories from Fat, 4.2g Total Fat, 2.5g Saturated Fat, 10mg Cholesterol, 95mg Sodium, 628mg Potassium, 20.9g Total Carbs, 5.1g Dietary Fiber, 3.8g Sugars, 4.3g Protein
Vitamin A 26% - Vitamin C 172% - Calcium 4% - Iron 9%
Nutrition Grade: A

Good points:
    High in dietary fiber
    High in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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Monday, February 9, 2015

[Healthy_Recipes_For_Diabetic_Friends] Stuffed Avocado Chicken Salad - 8g Carbs, 6g Fiber

 

Stuffed Avocado Chicken Salad - 8g Carbs, 6g Fiber

From: www.aicr.org

Mashed avocado makes a creamy, delicious dressing for this vegetable-studded chicken salad that you can serve in the avocado shell or use to make hearty sandwiches and convenient wraps.

While you may have heard that avocado is high in fat, its fat is mostly beneficial monounsaturated fat. Adding avocado to salads enhances the absorption of beta-carotene (a plant form of vitamin A) in carrots, lycopene into tomatoes, and lutein in dark greens, for example. Avocados also contain the B vitamin folate, vitamins C, E and K, potassium (much more than bananas) and fiber.

When buying avocados, look for those that yield to gentle pressure, but are not too soft. Don't hesitate to buy firmer avocados if you don't plan to use them right away. Simply store them at room temperature. They will ripen within three to five days as their skin darkens from green to purple-black. Ripe avocados may be stored in the refrigerator for one week. To cut avocado, cut in half around the seed. Then twist two sides in opposite directions to release halves from the seed. Scoop out the seed with a spoon or spear with a knife and remove. Once cut, sprinkle pulp with lemon or lime juice to prevent browning.

Although this recipe features carrots, red cabbage, and radishes, you can use an equal amount of any combination of colorful vegetables you have on hand by cutting them about the same size. The spicy brown mustard and touch of extra virgin olive oil give the salad mixture the just-right consistency and great healthy taste.

2 medium avocados
Juice of 1 lime
2 cups chopped cooked chicken breast, about 1/2-inch pieces
2 Tbsp chopped red cabbage
2 Tbsp diced carrots
2 Tbsp diced radish
4 tsp spicy brown mustard
1/2 tsp garlic powder
1 tsp extra virgin olive oil
Salt and freshly ground black pepper
Lime wedges for garnish

Carefully cut avocados in half lengthwise. Remove pits. Scoop out pulp into mixing bowl and set avocado shells aside. Add lime juice and mash avocado. Add chicken, cabbage, carrots, radish, mustard, garlic powder, olive oil, salt and pepper to taste and mix gently to combine.

Spoon mixture into avocado shells, mounding in the center, and serve immediately with lime wedges. Or serve immediately on whole-grain bread for sandwiches or whole-wheat tortilla for wraps.

Servings: 4
Nutrition per Serving: 290 Calories, 16g Total Fat, 2g Saturated Fat, 29g Protein, 8g Carbs, 6g Dietary Fiber, 146mg Sodium


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