Tuesday, August 30, 2011

[Healthy_Recipes_For_Diabetic_Friends] Baked Chicken Mediterranean - 33.4g Carbs, 5.8g Fiber

 

Baked Chicken Mediterranean - 33.4g Carbs, 5.8g Fiber

From: By The Gluten Free Goddess - WebMD Recipe from Foodily.com

Chicken, olives, capers, roasted tomatoes -- all baked to delicious
goodness!

4 split chicken breasts [skinless are fine]
Lemon Pepper seasoning, to taste
1 (14oz can) fire-roasted tomatoes with juice
3/4 cup of your favorite pasta sauce
1/4 cup balsamic vinegar
1/2 cup red wine
6 cloves garlic, chopped
2 cups of thin pepper strips- mixed green, yellow and orange peppers
2 large Portobello mushrooms, sliced
10 to 12 grape or cherry tomatoes, halved
1/2 cup chopped black olives
2 heaping Tbsp capers
1/2 cup golden raisins
1 Tbsp dried basil
1 tsp dried oregano or marjoram

Preheat the oven to 350 degrees F.

Lightly oil a 10x13-inch baking pan with olive oil.

Wash the chicken in cold water and pat dry; season with lemon pepper;
place in the baking dish.

In a mixing bowl, combine the remaining ingredients and pour over the
chicken breasts.

Loosely cover with foil and bake until the chicken is no longer pink
inside, anywhere from 30 to 45 minutes depending upon the size of the
chicken breasts, etc.

Serve with brown rice, quinoa or mashed potatoes. Offer crumbled feta
or goat cheese as a garnish.

Servings: 4
Nutrition per Serving:
330 Calories, 8.2g Fat, 1.8g Saturated Fat, 81mg Cholesterol,
33.4g Carbs, 5.8g Fiber, 389mg Sodium, 27.1g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Zucchini Oven Chips - 7.6g Carbs, 1g Fiber

 

Zucchini Oven Chips - 7.6g Carbs, 1g Fiber

From: Linda Oldenburg, Cooking Light - AUGUST 2005 VIA www.MyRecipes.com

Reviewers rave that these chips are a healthier and just as tasty
alternative to fried zucchini or French fries. A few of their
recommendations include preparing with Romano cheese instead of
Parmesan as a flavor variation, serving as a side for barbecue
sandwiches, and dipping in ketchup or Ranch dressing.

1/4 cup dry breadcrumbs
1/4 cup (1oz) grated fresh Parmesan cheese
1/4 tsp seasoned salt
1/4 tsp garlic powder
1/8 tsp freshly ground black pepper
2 Tbsp fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray

Preheat oven to 425 degrees F.

Combine first 5 ingredients in a medium bowl, stirring with a whisk.

Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge
in breadcrumb mixture. Place coated slices on an ovenproof wire rack
coated with cooking spray; place rack on a baking sheet. Bake at
425 degrees F for 30 minutes or until browned and crisp. Serve
immediately.

Servings: 4
Serving size: about 3/4 cup
Nutrition per Serving:
61 Calories, 28% Calories from fat, 1.9g Fat, 1g Saturated fat,
0.5g Monounsaturated fat, 0.2g Polyunsaturated fat, 3.8g Protein,
7.6g Carbs, 1g Fiber, 5mg Cholesterol, 0.6mg Iron, 231mg Sodium,
87mg Calcium

User Reviews:
07/08/11 - AmberB828 - Worthy of a special occasion - I didn't have
any breadcrumbs, so I decided to try crushed Corn Flakes. It turned
out great! However, next time I think I will try to use egg whites
because the milk did not seem to stick too well. We have an
over-abundance of zucchini this year, so I will definitely be
adding this to my list of recipes. A great alternative to fried
zucchini.

06/28/11 – MamaGambino- Worthy of a special occasion - I added
some Old Bay to the crumbs. We'll be making it again... and again...

06/20/11 - Cristy - Outstanding - I have made this several times and
we always enjoy it. I served it to guest last night as an appetizer
b/c it is a lot of prep to serve to a group as a side dish. I agree
that small zucchini works best but the large isn't bad. I will try
the egg white wash next time. Fresh parmesan is a must!

06/12/11 – weekendcook - Outstanding. Used egg beaten with water
and panko bread crumbs. Served with marinara; family loved it.

03/25/11 – ChefJenn – Outstanding - These were a perfect side dish.
Used Italian bread crumbs instead of regular and it definitely added
to the flavor. Can just make these as a regular snack by themselves.

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Monday, August 29, 2011

[Healthy_Recipes_For_Diabetic_Friends] 5-Minute Collard Greens - 15.21g Carbs, 8.29g Fiber, 1.46g Sugar

 

5-Minute Collard Greens - 15.21g Carbs, 8.29g Fiber, 1.46g Sugar

From: The George Mateljan Foundation

Collard greens are a highly nutritious green rich in calcium that are
a great addition to your Healthiest Way of Eating. Long popular in the
southern states, you will find out why they are becoming increasingly
popular throughout the rest of the U.S.
Prep and Cook Time: 5 minutes

1 lb collard greens, chopped

--> Mediterranean Dressing
1 tsp lemon juice
1 medium clove garlic, pressed or chopped
1 Tbsp extra virgin olive oil
Sea salt and black pepper to taste
1 1/2 Tbsp sunflower seeds

--> Optional
1/2 red onion, sliced (add to steamers with collard greens)
6 kalamata olives, sliced
3 Tbsp pumpkin seeds
5 drops tamari soy sauce
Dash of cayenne pepper

Fill bottom of steamer with 2 inches of water.

While steam is building up, slice collard greens leaves into 1/2-inch
slices and cut again crosswise. Cut stems into 1/4-inch slices. Let
both leaves and stems sit for at least 5 minutes to enhance their
health-promoting properties.

Press or chop garlic and let sit for at least 5 minutes to bring out
more of its health-promoting properties.

Steam collard greens for no more than 5 minutes.

Transfer to a bowl. For more flavor, toss collard greens with the
remaining ingredients and any of the optional ingredients you desire
while they are still hot. (Mediterranean Dressing does not need to be
made separately).

Serves: 2
Total weight: 266.05g
Nutrition per Serving:
256.32 Calories, 197.71 Calories from Fat, 28.15 Calories from Saturated Fat,
5.81g Protein, 15.21g Carbs, 8.29g Dietary Fiber, 3.29g Soluble Fiber,
4.93g Insoluble Fiber, 1.46g Total Sugar, 5.47g Other Carbs, 21.97g Total Fat,
3.13g Saturated Fat, 16.57g Mono Fat, 1.96g Poly Fat, 0mg Cholesterol,
0.49mg Iron, 22.08mg Magnesium, 0.68 mg Manganese, 28.19mg Phosphorus,
414.23mg Potassium, 3.39mcg Selenium, 46.02mg Sodium

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Sunday, August 28, 2011

[Healthy_Recipes_For_Diabetic_Friends] VM Broccoli Cheese Soup - 12g Carbs, 1g Fiber, 1g Sugar

 

Broccoli Cheese Soup - 12g Carbs, 1g Fiber, 1g Sugar

From: VitaMix Whole Foods Recipe Cookbook
Preparation: 5 minutes
Processing: 5-6 minutes

1 cup (240 ml) skim or low fat milk
1/3 cup (40 g) shredded, low fat cheddar cheese
1 cup (100 g) chopped fresh or frozen broccoli OR cauliflower florets, steamed
1 tsp diced onion
1 tsp cornstarch
1/4 tsp chicken OR vegetable bouillon OR soup base

1. Place all ingredients into the Vita-Mix container in the order listed
and secure lid.

2. Select Variable 1.

3. Turn machine on and quickly increase speed to Variable 10, then to High.

4. Blend for 5-6 minutes or until heavy steam escapes from the vented lid.

Steam and reserve an extra cup of florets to add to your finished soup when serving.

Yield: 2 cups (480 ml)
Serving Size: 1 Cup (240 ml)
Nutrition per Serving:
112 Calories, (16% from Fat, 41% from Protein, 43% from Carb), 12g Protein,
2g Tot Fat, 1g Sat Fat, 12g Carbs, 1g Fiber, 1g Sugar, 291mg Calcium
1 mg Iron; 228 mg Sodium; 581 IU Vit A; 49 mg Vit C; 7 mg Cholesterol

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[Healthy_Recipes_For_Diabetic_Friends] VM Sweet Greens Smoothie - 7g Carbs, 2g Fiber, 3g Sugar

 

Sweet Greens Smoothie - 7g Carbs, 2g Fiber, 3g Sugar

From: VitaMix Whole Foods Recipe Cookbook
Preparation: 5 minutes
Processing: 45 seconds

1/2 cup (120 ml) water
1/2 cup (65 g) peeled, chopped cucumber
1 cup (30 g) fresh spinach, washed
3/4-1 cup (110-150 g) frozen unsweetened strawberries

1. Place all ingredients into the Vita-Mix container in the order listed and secure lid.

2. Select Variable 1.

3. Turn machine on and quickly increase speed to Variable 10, then to High.

4. Blend for 45 seconds or until desired consistency is reached.

Yield: 5 cups (1.2 l)
Serving Size: 1 cup (240 ml)
Nutrition per Serving:
29 Calories, (4% from Fat, 10% from Protein, 86% from Carb), 1g Protein,
0g Total Fat, 0g Sat Fat, 0mg Cholesterol, 7g Carbs, 2g Fiber, 3g Sugar,
26mg Calcium, 1mg Iron, 11mg Sodium - 1174 IU Vit A; 32 mg Vit C;

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[Healthy_Recipes_For_Diabetic_Friends] Healthy Breakfast Frittata - 15.59g Carbs, 2.63g Fiber, 5.18g Sugar

 

Healthy Breakfast Frittata - 15.59g Carbs, 2.63g Fiber, 5.18g Sugar

From: The George Mateljan Foundation

Enjoy this tasty frittata recipe any time of the day. Serve with
a large salad for a complete dinner meal.
Prep and Cook Time: 20 minutes

1/2 medium onion, minced
4 medium cloves garlic, chopped
1/4 lb ground lamb or turkey
1 PLUS 2 Tbsp chicken broth
3 cups rinsed and finely chopped kale (stems removed)
5 omega-3 enriched eggs
Salt and black pepper to taste

Mince onion and chop garlic let them sit for 5 minutes to enhance their
health-promoting benefits.

Preheat broiler on low.

Heat 1 Tbsp broth in a 9-10 inch stainless steel skillet. Healthy Saute
onion over medium heat, for about 3 minutes, stirring often.

Add garlic, ground lamb or turkey, and cook for another 3 minutes on
medium heat, breaking up clumps.

Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered
for about 5 more minutes. Season with salt and pepper, and mix.

Beat eggs, season with a pinch of salt and pepper, and pour on top of
mixture evenly. Cook on low for another 2 minutes without stirring.

Place skillet under broiler in middle of oven, about 7 inches from the
heat source so it has time to cook without the top burning. As soon as
the eggs are firm, it is done, about 2-3 minutes.

Serves: 2
Total weight: 281.30g
Nutrition per Serving:
293.78 Calories, 130.61 Calories from Fat, 46.18 Calories from Saturated Fat,
26.13g Protein, 15.59g Carbs, 2.63g Dietary Fiber, 1g Soluble Fiber,
1.50g Insoluble Fiber, 5.18g Total Sugar, 2.69g Monosaccharides,
0.40g Disaccharides, 7.78g Other Carbs, 14.51g Total Fat, 5.13g Saturated Fat,
5.63g Mono Fat, 1.73g Poly Fat, 0g Trans Fatty Acids, 283.44mg Cholesterol,
231.12mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Spicy Chicken Soup - 28g Carbs, 8g Fiber

 

Spicy Chicken Soup - 28g Carbs, 8g Fiber

From: www.swansonvitamins.com

8 skinless, boneless chicken breast halves
1 tsp Swanson Organic Peppercorns, ground
1 tsp Swanson Organic Garlic Powder
1 Tbsp Swanson Organic Dried Parsley
1 Tbsp Swanson Organic Onion Powder
5 cups low sodium chicken broth
3 Tbsp Swanson Organic Extra Virgin Olive Oil
1 onion, chopped
3 cloves garlic, chopped
1 (16 oz) jar chunky salsa
2 (15 oz) cans Eden Foods Crushed Tomatoes, Organic
1 (10.7 oz) can condensed tomato soup
2 tsp Swanson Organic Chili Powder
1 (15 oz) can whole kernel corn, drained
1 (15 oz) can Eden Foods Kidney Beans (Dark Red), Organic, undrained
1 (15 oz) can Eden Foods Black Beans, Organic, undrained
1 (8 oz) container light sour cream

In a large pot over medium heat, combine broth, chicken, pepper,
garlic powder, parsley, and onion powder. Bring to a boil, then
reduce heat and simmer 1 hour, or until thoroughly cooked. Remove
chicken, reserve broth. Shred chicken.

In a large pot over medium heat, cook onion and garlic in olive
oil until slightly browned. Stir in salsa, crushed tomatoes, tomato
soup, chili powder, corn, kidney beans, black beans, shredded chicken
and reserved broth. Simmer 30 minutes. Add water if necessary to
keep from drying out.

Serve with a dollop of low calorie sour cream (or you can mix in
the sour cream before simmering).

Servings: 12
Nutrition per Serving:
292 Calories, 8g Fat, 25g Protein, 791mg Sodium, 28g Carbs, 8g Fiber

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