Tuesday, February 21, 2017

[Healthy_Recipes_For_Diabetic_Friends] Provencal Greens Soup - 42g Carbs, 10g Fiber, 18g Sugar

 

Write a message...Provencal Greens Soup -  42g Carbs, 10g Fiber, 18g Sugar

From: Martha Rose Shulman - Andrew Scrivani for The New York Times

In France this simple, nutritious soup is made with wild greens that you might forage on an afternoon's walk, such as nettles, watercress and dandelion greens. If you must use one green, make it Swiss chard. The soup can be prepared through step 1 several hours before serving.
Time: About 45 min
Servings: 4

2 Tbsp extra-virgin olive oil
2 leeks, cut in half lengthwise, sliced, rinsed of dirt and drained on paper towels
4 garlic cloves, sliced
Kosher salt
6 cups chopped greens (leaves only), such as Swiss chard, dandelion greens, watercress and beet greens
Black pepper, to taste
2 large eggs
4 thick slices country bread, toasted and rubbed with a cut clove of garlic
Grated Parmesan, for serving (optional)

1. Heat 1 tablespoon olive oil in a large, heavy soup pot over medium heat, and add the leeks. Cook, stirring, until tender, 3 to 5 minutes. Add the garlic and 1/2 teaspoon salt, and cook, stirring, until the garlic is fragrant, about 1 minute. Add the greens, and stir until they begin to wilt. Add 1 1/2 quarts water (6 cups) and salt to taste, and bring to a simmer. Reduce the heat and simmer, partially covered, for 15 to 20 minutes, until the greens are very tender and the broth sweet. Add pepper, and taste and adjust seasoning.

2. Beat the eggs in a bowl. Making sure that the soup is not boiling, whisk a ladle of it into the beaten eggs. Take the soup off the heat, and stir in the tempered eggs. Brush the garlic croutons with olive oil, and place one or two in each bowl. Ladle in the soup, sprinkle on some Parmesan if desired and serve.

Servings: 4
Nutrition per Serving: 316 Calories, 21 Calories From Fat, 2.4g Total Fat, 0.6g Saturated Fat, 0g Trans Fat, 80mg Cholesterol, 822mg Sodium, 42g Total Carbs, 10g Dietary Fiber, 18g Sugars, 36g Protein
Calcium: 19% - Iron: 31% - Vitamin A: 69% - Vitamin C: 77%

__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] One Pot Detox Vegetable Soup - 12g Carbs, 4g Fiber, 5g Sugar

 

One Pot Detox Vegetable Soup - 12g Carbs, 4g Fiber, 5g Sugar

From: author Megan Olson  -  http://blog.paleohacks.com/detox-vegetable-soup/
This vibrant, immune-boosting soup has a rainbow of vegetables and herbs, nourishing your body from the inside out!
Total time: 35 min
Cook Time: 20 min
Prep Time: 15 min
Serves: 4

1 cup shredded purple cabbage
1 cup shredded carrots
2 cups kale (destemmed and torn into pieces)
1 cup celery (diced)
3 cups broccoli florets
1 cup diced tomatoes
1 Tbsp minced garlic
1 Tbsp minced ginger
1/2 cup lemon juice
1/4 cup organic vegetable broth
6 cups water
1/4 tsp cinnamon
1/4 tsp cayenne pepper
1 t turmeric
Salt & pepper, to taste

Heat a large pot over medium-high heat. Add celery, carrots, minced garlic, and ginger to the pot. Sauté for 5 minutes (until the veggies are a bit tender).

Next, add broccoli, tomatoes, salt, and pepper. Saute another 3-5 minutes.

Add water and vegetable broth, then cover and bring the pot to a boil.

Once boiling, immediately reduce the heat to a simmer. Then add lemon juice, cayenne, cinnamon, turmeric, cabbage, and kale. Stir to combine. Let the ingredients simmer 10-15 minutes (or until vegetables are soft).

Nutrition From: www.happyforks.com
Added Salt Not Included!
Serves: 4
Serving Size: 556g
Nutrition per Serving: 56 Calories, 5 Calories From Fat, 0.6g Total Fat, 0.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 103mg Sodium, 12g Total Carbs, 4g Dietary Fiber, 5g Sugars, 3g Protein
Calcium: 13% - Iron: 10% - Vitamin A: 1395 - Vitamin C: 81%


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Southwestern Tuna Salad - 4.8g Carbs, 2.16g Fiber

 

Southwestern Tuna Salad - 4.8g Carbs, 2.16g Fiber

From: www.asweetlife.org

2 cans albacore tuna
1/4 cup mayonnaise
1 stalk celery, diced
1/4 large red pepper, diced
2 Tbsp freshly squeezed lime juice
1/2 tsp salt
1/2 tsp pepper
1/4 tsp garlic powder
1/4 tsp chipotle powder (or 1/2 tsp chili powder)
4 (four) 1/4-inch thick slices jicama (optional, but a fun way to serve it)
2 Tbsp chopped cilantro

In a medium bowl, combine the tuna and mayonnaise.
Break up the tuna with a fork and mix well to combine.
Stir in the celery, red pepper, lime juice, salt, pepper, garlic powder, and chipotle powder.
Divide the mixture between the jicama slices, mounding them on top. Sprinkle with cilantro.

Yield: 4
Nutrition per Serving: 212 Calories, 117 Calories from fat, 13.10g Total fat, 29mg Cholesterol, 17.26g Protein, 4.8g Carbs, 2.16g Dietary Fiber


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Sunday, February 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Steak, Roasted Tomato and Bean Chili - 23g Carbs, 6g Fiber

 

Steak, Roasted Tomato and Bean Chili -  23g Carbs, 6g Fiber

From: TBC
Servings: 8

3 pounds Shoulder Steaks, cut 3/4-inch thick
2 Tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2 1/2 cups no salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 oz each) no-salt added black beans, rinsed, drained

Optional Toppings/Additions: Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese

Cut beef steaks into 3/4-inch pieces.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.

Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.

Return beef and accumulated juices to stockpot.

Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1 3/4 to 2 1/4 hours or until beef is fork-tender.

Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.

Serve chili in bowls. Garnish with Toppings, as desired.

Servings: 8
Nutrition per Serving: 289 Calories, 10g Fat, 3g Saturated Fat, 78mg Cholesterol, 264mg Sodium, 32g Protein, 23g Carbs, 6g Dietary Fiber


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Wednesday, February 8, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken Florentine in Marinara Sauce - 16g Carbs, 2g Fiber, 12g Sugar

 

Chicken Florentine in Marinara Sauce - 16g Carbs, 2g Fiber, 12g Sugar

{Different pasta sauces will vary on sugar since some add sugar. Be sure to check labels. I know it made a difference for me! We started using Primal Palate. Take care, Gloria}

From: www.villabertolli.com/recipes/chicken-florentine-in-marinara-sauce
Prep Time: 15 Min
Cook Time: 15 Min

1 box (10 oz.) frozen chopped spinach, thawed and squeezed dry
1/2 cup ricotta cheese
3 Tbsp chopped, drained sun-dried tomatoes packed in oil
6 boneless, skinless chicken breast halves, pounded thin (about 1 3/4 lbs)
1 Tbsp. Bertolli Classico Olive Oil
1 jar Bertolli Five Cheese with Asiago & Fontina Cheeses Sauce

Combine spinach, ricotta and sun-dried tomatoes in medium bowl. Season chicken, if desired, with salt and ground black pepper. Evenly top each chicken breast half with spinach mixture; roll up and secure with wooden toothpicks.

Heat Olive Oil In large nonstick skillet over medium-high heat and brown chicken. Stir in Sauce. Bring to a boil over high heat. Reduce heat to low and simmer covered 12 minutes or until chicken is thoroughly cooked. Serve, if desired, with hot cooked pasta or rice.

Serves: 6
Nutrition per Serving:  310 Calories, 110 Calories From Fat, 3.5g Saturated Fat, 0g Trans Fat, 12g Total Fat, 100mg Cholesterol, 800mg Sodium, 16g Carbs, 2g Dietary Fiber, 12g Sugars, 35g Protein
Vitamin A: 120 %
Vitamin C: 45 %
Calcium: 15 %
Iron: 15 %

Nutrition From: www.happyforks.com
Servings: 6
Serving Size: 8.6 oz
Nutrition per Serving: 141 Calories, 42 Calories From Fat, 4.9g Total Fat, 2.6g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 550mg Sodium, 20g Total Carbs, 5g Dietary Fiber, 8g Sugars, 8g Protein
Calcium: 22% - Iron: 12% - Vitamin A: 21% - Vitamin C: 33% 


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Baked Lentil Marinara Spaghetti Squash - 20g Carbs, 5g Fiber, 8g Sugar

 

Baked Lentil Marinara Spaghetti Squash - 20g Carbs, 5g Fiber, 8g Sugar

From: www.sprouts.com
It's a new year and many of us are longing for healthier meals that don't sacrifice flavor! This Baked Lentil Marinara Spaghetti Squash is loaded with both nutrition and flavor, the perfect substitute for your more traditional meat-sauce spaghetti!

1 large spaghetti squash, approx 6-7 cups cooked
1 cup Sprouts Brand Dried Lentils
1 (14.5 oz can) Sprouts Brand Organic Diced Tomatoes
1/2 cup Sprouts Brand Organic Tomato Paste {canned}
1/2 cup purple onion, finely chopped
1-2 garlic cloves, minced
1 tsp Sprouts Brand Dried Parsley {or fresh if you prefer}
1 tsp Sprouts Brand Dried Oregano
1 tsp Sprouts Brand Italian Seasoning
1 tsp Sprouts Brand Paprika
1/2 tsp sea salt
1/4 tsp black pepper
1/8 tsp crushed red pepper {optional}
3 oz freshly grated Romano cheese
Fresh parsley for garnish

1. Preheat oven to 400 degrees.
2. Slice spaghetti squash in half lengthwise, remove seeds and add to baking sheet, with the skin down and flesh facing up. Roast in the oven for 45-50 minutes or until you can use a fork to pull the flesh apart and it resembles noodles.
3. While the squash is cooking, add lentils and two cups water to sauce pan, bring to a boil, then reduce heat and simmer for 30 minutes, or until all water is absorbed and lentils are soft.
4. Meanwhile, add all ingredients for sauce (diced tomatoes through crushed red pepper) to a food processor, blend on high 25-30 seconds, or until ingredients are well combined and a thick sauce is formed.
5. Once the lentils have cooked, remove any excess water if needed, then add sauce to lentils and stir until well combined.
6. Layer spaghetti squash into 9×13 pan (or equivalent), then top with lentil and sauce mixture, followed by freshly grated Romano cheese and fresh parsley.
7. Bake for 15 minutes or until cheese is melted, allow to cool for 5 minutes, then serve hot.
8. Garnish with additional Romano cheese and parsley if desired.

Nutrition From: www.happyforks.com
Servings: 6
Serving Size: 244g (8.6 oz)
Nutrition per Serving: 141 Calories, 42 Calories From Fat, 4.9g Total Fat, 2.6g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 550mg Sodium, 20g Carbs, 5g Dietary Fiber, 8g Sugars, 8g Protein - Calcium: 22% - Iron: 12% - Vitamin A: 21% - Vitamin C: 33% 


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at

Sunday, February 5, 2017

[Healthy_Recipes_For_Diabetic_Friends] 3 Ingredient Almond Crackle Cookies

 

3 Ingredient Almond Crackle Cookies

6 Tbsp (75 gr) Whey Low Granular sugar (Effective Carbs)
1 large egg
1 1/4 cups (125 gr) sliced almonds (blanched or unblanched) (I used
Diamond of California brand)

Position the racks to divide the oven into thirds and preheat it to 325
degrees F. Line two baking sheets with parchment paper or silicone
baking mats. Have a small cookie scoop or a teaspoon at hand.

Whisk the sugar and egg together in a bowl for a minute or so, until
well blended and just a bit thick. Add the almonds and whisk until
evenly coated with the mixture. You need to use the batter right away,
it separates as it stands. In fact, it is good to give the batter a stir
or two as you are spooning it out.

Each cookie needs 2 teaspoons of batter. Scoop the batter onto the
baking sheets, leaving at least 2 inches of space between the mounds of
batter, and flatten each mound with the back of a fork.

Bake for about 20 minutes, rotating the pans midway through baking. The
cookies should be toasted almond beige, and dry and crackled on top.
Transfer the baking sheets to racks and let the cookies cool for about
10 minutes. Carefully lift the free form cookies with a wide spatula.

Makes: 20 cookies

Note: If your kitchen is cool and dry, you can keep these in a tin or
paper bag overnight. Keep them longer, and they might soften, a
condition easily reversed: Place the cookies on a lined baking sheet and
warm them in a 350 degrees F oven for about 6 minutes, cool on the sheet.

Nutritional Information per Cookie: Calories 51, Protein 2 gr, Fat 4 gr,
Sat Fat 0 gr, Carbs 2 gr, Sugar 1 gr, Fiber 1 gr, Sodium 4 mg,
Cholesterol 9 mg

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

__._,_.___
Posted by: Darlene BC <dsharple@shaw.ca>
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

.

__,_._,___
Posted by at
Subscribe to: Posts (Atom)