Friday, June 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Grilled Steak and Black Bean Tacos - 26g Carbs, 3g Fiber

 

Grilled Steak and Black Bean Tacos - 26g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com

1 tsp ground cumin
1 tsp chili powder
1 tsp garlic salt
12 oz skirt steak, trimmed of fat
4 slices red onion (1/4 inch thick)
Nonstick cooking spray
2 cloves garlic, minced
1/2 cup salsa
1 cup canned no-salt-added black beans, rinsed and drained
1/2 cup chopped fresh tomato
8 corn tortillas, warmed
1/2 cup chopped fresh cilantro
Lime wedges and lime juice (optional)

Prepare grill for direct cooking. Combine cumin, chili powder, and garlic salt in small bowl; sprinkle evenly over both sides of steak. Coat steak and onion slices lightly with nonstick cooking spray.

Grill steak and onions, covered, over medium-high heat 4 to 5 minutes per side or until steak is barely pink in center and onion is tender.

Spray large skillet with cooking spray; heat over medium heat. Add garlic; cook and stir 30 seconds. Add beans, salsa, and tomato; cook and stir 5 minutes or until heated through.

Slice steak crosswise into thin strips; separate onion slices into rings. Serve in warm tortillas with salsa mixture and cilantro. Garnish with lime wedges and lime juice, if desired.

Servings: 4
Serving size: 2 tacos
Nutrition per Serving: 290 Calories, 9g Fat, 3g Saturated Fat, 65mg Cholesterol, 400mg Sodium, 26g Carbs, 3g Fiber, 23g Protein

Exchanges per serving: 1 Bread/Starch, 1 Vegetable, 3 Meats


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[Healthy_Recipes_For_Diabetic_Friends] Greek Green Bean Salad - 13g Carbs, 4g Fiber, 6g Sugar

 

Greek Green Bean Salad - 13g Carbs, 4g Fiber, 6g Sugar

From: http://mylifecookbook.com - Author: Denise Wright (MyLifeCookbook.com)
This Greek green bean salad is the perfect summer salad. Using vegetables from your garden or farmer's market, you can make this delicious vegetarian salad in minutes.
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Serves: 4

4 cups green beans, trimmed and washed
2 roma tomatoes, finely diced
1/2 red onion, thinly sliced
1 shallot
2 cloves of garlic
1/4 cup wine vinegar
1/2 cup olive oil
1 teaspoon oregano
1/4 teaspoon salt
1/8 teaspoon pepper
zest of 1 lemon
juice of 1 lemon
1/4 cup crumbled feta (or more if you wish)

Microwave beans for 5 minutes. Take them out and let cool.
In the meantime add the shallot, garlic, vinegar, olive oil, oregano, salt, pepper, lemon juice and lemon zest to a food processor and blend on high for a few seconds.
Add the beans, onions and tomatoes to a large bowl and mix with the dressing.
Top with the feta cheese and refrigerate until ready to eat.
Holds up well the next day too!

Servings: 4
Serving Size: 8.6 oz (243g)
Nutrition per Serving: 319 Calories, 260 Calories From Fat, 29.4g Total Fat, 5.2g Saturated Fat, 0g Trans Fat, 8mg Cholesterol, 243mg Sodium, 13g Total Carbs, 4g Dietary Fiber, 6g Sugars – Vitamin A: 25% - Vitamin C: 4441% - Calcium: 10% - Iron: 9%


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Wednesday, June 21, 2017

[Healthy_Recipes_For_Diabetic_Friends] Healthy Cream of Broccoli Soup - 21g Carbs, 11g Fiber, 5g Sugar

 

Healthy Cream of Broccoli Soup - 21g Carbs, 11g Fiber, 5g Sugar

From: http://recipes.mercola.com/broccoli-soup-recipe.aspx
Servings: 4

1 head broccoli (steamed and cut into smaller pieces)
4 ½ cups chicken broth
2 to 3 Hass avocados
1 cup shredded raw cheddar (you can certainly add more if you want to)
Salt and pepper to taste

Steam broccoli for 4 to 5 minutes, let cool, and then cut up.
Combine broccoli, chicken broth, and avocados, and blend to desired consistency.
Cook over medium heat until thoroughly warmed, and add cheese. Stir well.

Servings: 4
Nutrition From: www.happyforks.com
Salt omitted!
Servings: 4
Serving Size: 20 oz ( 567g)
Nutriton per Serving: 370 Calories, 229 Calories From Fat, 26.5g Total Fat, 8.6g Saturated Fat, 0.4g Trans Fat, 34mg Cholesterol, 894mg Sodium, 21g Total Carbs, 11g Dietary Fiber, 5g Sugars, 18g Protein – Vitamin A: 31% - Vitamin C: 2905 – Calcium: 33% - Iron: 14%


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Sunday, June 18, 2017

[Healthy_Recipes_For_Diabetic_Friends] Pork Zucchini Tomato and Corn Stew - 5g Carbs, 1g Fiber, 1g Sugar

 

Pork Zucchini Tomato and Corn Stew - 5g Carbs, 1g Fiber, 1g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1821-1833). Superfoods Today. Kindle Edition.
Serves:  8

1/2 cups cooked corn (optional)
1 cup chopped onions
1 1/2 cups sliced zucchini
1 cup chopped tomato
2 Tbsp coconut oil
2 Tbsp chopped garlic
2 tsp salt
1 tsp ground pepper
4 lb cubed pork  

Put ingredients in the slow cooker. Cover, and cook on low for 7 to 9 hours.

Does not include added salt!
Serves: 8
Serving Size: 9.8 oz (278g)
Nutrition per Serving: 524 Calories, 257 Calories From Fat, 28.7g Total Fat, 11g Saturated Fat, 0.2g Trans Fat, 191mg Cholesterol, 146mg Sodium, 5g Carbs, 1g Fiber, 1g Sugars, 59g Protein – Vitamin A: 4% - Vitamin C: 9% - Calcium: 9% - Iron: 11%


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Friday, June 16, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken Taco Soup - 22g Carbs, 4g Fiber, 4g Sugar

 

Chicken Taco Soup - 22g Carbs, 4g Fiber, 4g Sugar

From: www.peakmarket.com

2 Tbsp olive oil
1 cup onion, chopped
2 garlic cloves, sliced
1 14 oz can chicken broth (398 ml)
1 14 oz can chili seasoned beans, undrained ( 398 ml)
1 14 oz can black beans, undrained (398 ml)     
1 14 oz can corn, drained (398 ml)     
2 14 oz cans diced tomatoes with green chilies, undrained (398 ml)
2 chicken breast halves, skinless & boneless
2 Tbsp taco seasoning
1 cup tortilla chips, crushed     
1 cup cheddar cheese, shredded     

In large soup pot over medium heat, add oil.  Add onion and garlic and cook, stirring, until softened but not brown, about 3 minutes.  Add chicken broth, chili seasoned beans, black beans, corn, tomatoes with chiles, chicken breasts and taco seasoning.  Stir to combine.  Increase heat to medium-high and bring to a boil.  Reduce heat to medium-low and let soup simmer, covered, until chicken has cooked through, about 40 to 45 minutes.  Remove pot from heat and transfer chicken to plate to cool.

When chicken is cool, shred it and return to soup.  Add crushed tortilla chips and stir to mix.  Cook soup, uncovered, over medium heat until it thickens and chips soften, about 15 minutes.  Spoon into bowls and garnish with cheddar cheese.

Serves: 8
Serving Size: 13.3 oz (378g)
Nutrition per Serving: 284 Calories, 128 Calories from Fat, 14.3g Total Fat, 5.1g Saturated Fat, 0.2g  Trans Fat, 45mg Cholesterol, 1367mg Sodium, 22g Total Carbs, 4g Dietary Fiber, 4g Sugars, 19g Protein – Vitamin A: 20% - Vitamin C: 19% - Calcium: 17% - Iron: 12%


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Thursday, June 15, 2017

[Healthy_Recipes_For_Diabetic_Friends] CP Superfoods Goulash - 33g Carbs, 10g Fiber, 7g Sugar

 

CP Superfoods Goulash -  33g Carbs, 10g Fiber, 7g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1248-1256). Superfoods Today. Kindle Edition.

Serves: 4  

3 cups cauliflower
1 lb ground beef
1 medium onion, chopped
Salt, to taste
Ground black pepper, to taste
Garlic, to taste
2 cups cannellini beans, cooked
1/2 cup tomato paste

Put all ingredients in the slow cooker and cook on low for 4 hours.

Nutrition From: happyforks.com/analyzer
Does not include Salt! Using No Salt Tomato Paste! Using 95% Lean Ground Beef!
Servings: 4
Serving Size: 12.2 oz (345g)
Nutrition per Serving: 316 Calories, 58 From Fat, 6.5g Total Fat, 2.8g Saturated Fat, 0.3g Trans Fat, 70mg Cholesterol, 122mg Sodium, 33g Total Carbs, 10g Dietary Fiber, 7g Sugars, 35g Protein – Vitamin A: 10% - Vitamin C: 83% - Calcium: 11% - Iron: 34%


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[Healthy_Recipes_For_Diabetic_Friends] CP Superfoods Goulash - 33g Carbs, 10g Fiber, 7g Sugar

 

CP Superfoods Goulash - 33g Carbs, 10g Fiber, 7g Sugar

From: Orwell, Don. Low Carb Dump Meals: Over 220+ Low Carb Slow Cooker Meals, Dump Dinners Recipes, Quick & Easy Cooking Recipes, Antioxidants & Phytochemicals, Soups Stews ... Weight Loss Transformation Book Book 6) (Kindle Locations 1248-1256). Superfoods Today. Kindle Edition.
Serves: 4-6

3 cups cauliflower
1 lb ground beef
1 medium onion, chopped
Salt, to taste
Ground black pepper, to taste
Garlic, to taste
2 cups cannellini beans, cooked
1/2 cup tomato paste

Put all ingredients in the slow cooker and cook on low for 4 hours.

Not including salt! Using 95% lean ground beef! Using no salt tomato paste!
Servings: 4
Serving Size: 12.2 oz (345g)
Nutrition per Serving: 316 Calories, 58 From Fat, 6.5g Total Fat, 2.8g Saturated Fat, 0.3g Trans Fat, 70mg Cholesterol, 122mg Sodium, 33g Total Carbs, 10g Dietary Fiber, 7g Sugars, 35g Protein – Vitamin A: 10% - Vitamin C: 83% - Calcium: 11% - Iron: 34%


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