[Healthy_Recipes_For_Diabetic_Friends] Chile-Crusted Scallops with Cucumber Salad - 12g Carbs, 2g Fiber, 0g Added Sugar

 

Chile-Crusted Scallops with Cucumber Salad - 12g Carbs, 2g Fiber, 0g Added Sugar

From: EatingWell - June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)   

A refreshing salad of cucumbers and roasted cashews makes a nice contrast to these smoky scallops. You can make the salad and scallop skewers up to 8 hours in advance; cover separately and store in the refrigerator until you're ready to grill.

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

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

  >> Salad
2 medium cucumbers
1/2 cup salted roasted cashews, coarsely chopped (2 oz)
2 scallions, (white and light green parts), thinly sliced
2 tsp lemon juice, juice
1/4 cup extra-virgin olive oil
1/4 cup coarsely chopped flat-leaf parsley
1/8 tsp salt

  >> Scallops
1 tsp cumin seeds
2 Tbsp minced seeded serrano chile
1 tsp freshly cracked black pepper
1/2 tsp kosher salt
1 1 1/4 lb dry sea scallops, (see Note), tough muscle removed

To prepare salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews, scallions, lemon juice, oil, parsley and salt in a large bowl.

To prepare scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12-inch skewers.

Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad.

Tips & Notes
Make Ahead Tip: Prepare through Step 2. Cover the salad and scallop skewers separately and refrigerate for up to 8 hours. | Equipment: Four 12-inch skewers

Note: Be sure to request "dry" sea scallops, which have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown properly.

When using wooden skewers: Wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)

To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Servings: 4
Nutrition per Serving: 304 Calories, 21g Fat, 3g Sat, 15g Mono, 27mg Cholesterol, 17g Protein, 12g Carbs, 2g Fiber, 0g Added Sugars, 909mg Sodium, 497mg Potassium

Nutrition Bonus: Selenium (38% daily value), Magnesium (29% dv), Vitamin C (25% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 3 lean meat, 3 1/2 fat (mono)

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[Healthy_Recipes_For_Diabetic_Friends] Broccoli Cauliflower Soup - 20.9g Carbs, 4.5g Fiber, 10.7g Sugar

 

Broccoli Cauliflower Soup - 20.9g Carbs, 4.5g Fiber, 10.7g Sugar

From: Mediterranean Diet Cookbook - Easy Recipes Inspired By Italy, Greece and Spain (Easy Diets) by Scarlett Aphra (Kindle)
Prep Time: 35 minutes
Servings: 6

1 lb broccoli, chopped
1 lb cauliflower, chopped
1 large onion, diced
1 Tbsp garlic, minced
1 Tbsp extra virgin olive oil
5 cups vegetable stock
2 cups plain nonfat yogurt
Salt, to taste
Pepper, to taste

Heat the oil in a large stockpot over medium-high heat. Add the garlic and cook for 1 minute.

Stir in the onion, broccoli and cauliflower then cook for 2 minutes.

Add 2 Tbsp vegetable broth then cover and cook on medium heat for about 5 minutes until the vegetables start to become tender.

Stir in the rest of the stock and simmer for 15 minutes more.

Remove from heat and set aside 2 cups of the soup. Puree the remaining soup until smooth using an immersion blender.

Stir in the reserved soup, yogurt, salt and pepper then serve hot.

Nutrition From: www.caloriecount.about.com - Using low sodium broth!
Servings: 6
Serving Size: 462 g
Nutrition per Serving: 148 Calories, 33 Calories from Fat, 3.7g Total Fat, 1.2g Saturated Fat, 0g Trans Fat, 5mg Cholesterol, 457mg Sodium, 702mg Potassium, 20.9g Total Carbs, 4.5g Dietary Fiber, 10.7g Sugars, 8.6g Protein
Vitamin A 10% - Vitamin C 179% - Calcium 20% - Iron 6%
Nutrition Grade: A

Good points:
    Low in cholesterol
    High in calcium
    High in dietary fiber
    High in phosphorus
    High in potassium
    Very high in vitamin B6
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Avocado and Hearts of Palm Salad - 10.2g Carbs, 5.1g Fiber, 3g Sugar

 

Avocado and Hearts of Palm Salad - 10.2g Carbs, 5.1g Fiber, 3g Sugar

From: Mediterranean Diet Cookbook - Easy Recipes Inspired By Italy, Greece and Spain (Easy Diets) by Scarlett Aphra (Kindle)
Prep Time: 10 min
Servings: 4

1 can hearts of palm, drained and sliced
1 small head Bibb lettuce
1 small red onion, sliced
1 avocado, pitted and sliced
2 Tbsp extra virgin olive oil
2 Tbsp apple cider vinegar
1 tsp honey
1/ 8 tsp dry mustard powder
Salt, to taste
Pepper, to taste

Tear the lettuce into pieces by hand and place it in a salad bowl. Top the lettuce with the sliced hearts of palm, red onion and avocado. Whisk together the remaining ingredients and drizzle over the salad to serve.

Servings: 4
Serving Size: 162 g
Nutrition per Serving: 193 Calories, 154 Calories from Fat, 17.1g Total Fat, 3.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 200mg Sodium, 446mg Potassium, 10.2g Total Carbs, 5.1g Dietary Fiber, 3g Sugars, 2.5g Protein
Vitamin A 9% - Vitamin C 22% - Calcium 4% - Iron 9%
Nutrition Grade: B+

Good points:
    No cholesterol
    High in dietary fiber
    High in manganese
    Very high in vitamin B6
    High in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Pistachio and Herb Tapanade Pork Chops - 8.5g Carbs, 3.3g Fiber, 1.6g Sugar

 

Pistachio and Herb Tapanade Pork Chops -  8.5g Carbs, 3.3g Fiber, 1.6g Sugar

From: holisticallyengineered.com

4 bone-in, thick cut pork chops
1/2 cup shelled pistachios
1/2 cup green olives (check ingredients)
1 Tbsp capers
1 clove of garlic
1 Tbsp fresh oregano
Zest of one lemon
1/4 - 1/2 cup oil (I used Extra Virgin Olive Oil)

Preheat oven to 350 F.

Process all of the ingredients except the lemon zest and oil in the bowl of a food processor until the ingredients are finely chopped.

With the food processor running, slowly add in the oil until a paste forms.

Add the lemon zest and process until combine.

Heat 1 Tbsp of oil in a large skillet (oven safe) over medium-high heat.

Season the pork chops with salt and pepper, to taste (remember the Tapenade is salty from the olives)

Sear the pork chops for 3 minutes per side.

Smear the tapenade over the top side of the pork chops and place the skillet in the oven.

Bake for 10-15 minutes or until the pork chops are cooked through.

Notes:
Net Carb Count*: Pistachio and Herb Tapenade Pork Chops: 3.57 net carbs (per serving---serves 4)
*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts and gluten information.

Nutrition From: www.caloriecount.about.com
Serving Size: 157 g
Nutrition per Serving: 498 Calories, 385 Calories from Fat, 42.8g Total Fat, 10.4g Saturated Fat, 0g Trans Fat, 69mg Cholesterol, 375mg Sodium, 484mg Potassium, 8.5g Total Carbs, 3.3g Dietary Fiber, 1.6g Sugars, 21.9g Protein
Vitamin A 6% - Vitamin C 17% - Calcium 9% - Iron 17%
Nutrition Grade: B

Good points:
    Low in sugar
    High in selenium

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[Healthy_Recipes_For_Diabetic_Friends] Oven Roasted Vegetables - 14.7g Carbs, 5g Fiber, 7g Sugar

 

Oven Roasted Vegetables - 14.7g Carbs, 5g Fiber, 7g Sugar

From: www.justapinch.com - added by Debbie Bankston

We have begun to eat healthier meals in the past year and this is the best veggie dish ever. It goes with just about anything...You can make smaller portions, just by cutting down all the amounts...or omitting things you don't like...
Cook time: 40 Min 
Prep time: 15 Min 
Serves: 4

1/4 cup olive oil, extra virgin
1 bunch asparagus
1 bunch broccoli
2-4 yellow squash
2-4 zucchini squash
1 medium onion
1 bell pepper
1/2 tsp garlic powder
1 tsp chili powder
1/2 tsp ground ginger
1/2 tsp cumin
1/2 tsp white pepper or any other seasonings or spices of your choice

1. Prepare the broccoli and asparagus, wash and cut up the squashes, cut the onion and bell pepper into long thin strips...Put all the veggies into a large mixing bowl...mix the olive oil and all the seasonings with a whisk to incorporate them well...

2. Pour the oil mixture over the veggies and toss to coat well...Line a cookie sheet with foil, spray with canola cooking spray, lightly...add the veggies, spreading evenly onto pan, cover with another sheet of foil...Bake at 350 for about 30 minutes and begin checking for desired tenderness.

Nutrition From: www.caloriecount.about.com
Using 2 zucchini and 2 yellow squash. Using 1 cup each asparagus and broccoli.
Servings: 4
Serving Size: 324 g
Nutrition per Serving: 180 Calories, 120 Calories from Fat, 13.3g Total Fat, 1.9g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 36mg Sodium, 781mg Potassium, 14.7g Total Carbs, 5g Dietary Fiber, 7g Sugars, 4.5g Protein
Vitamin A 38% - Vitamin C 162% - Calcium 6% - Iron 12%
Nutrition Grade: A

Good points:
    No cholesterol
    Low in sodium
    High in dietary fiber
    High in manganese
    High in potassium
    High in riboflavin
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Lower Sodium, Healthier Heart: Old-Fashioned Vegetable-Barley Soup - 21g Carbs, 4g Fiber, 6g Sugar

 

Lower Sodium, Healthier Heart: Old-Fashioned Vegetable-Barley Soup -

21g Carbs, 4g Fiber, 6g Sugar

From: HEART Insight: May 2014 - Volume 8 - Issue 2 - p 20
Serves: 4
Serving Size: 1 1/4 cups

Cooking spray
1 teaspoon olive oil
½ medium onion, chopped
½ medium rib of celery, chopped
1 medium garlic clove, minced
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1½ cups frozen mixed vegetables
1½ cups fat-free, low-sodium vegetable broth
1 cup chopped kale
½ cup water
¼ cup uncooked quick-cooking barley
½ teaspoon dried basil, crumbled
½ teaspoon dried oregano, crumbled
⅛ teaspoon pepper
1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese

Lightly spray a Dutch oven with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion and celery over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently. Stir in the garlic. Cook for 10 seconds.

Stir in the remaining ingredients except the Parmesan. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender. Just before serving, sprinkle with the Parmesan.

Cook's Tip: Look for bags of washed and chopped kale in the produce section of your supermarket.

Serves: 4
Serving Size: 1 1/4 cups
Nutrition per Serving: 115 Calories, 2g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0.5 g Polyunsaturated Fat, 1g Monounsaturated Fat, 1mg Cholesterol, 71mg Sodium, 21g Carbs, 4g Fiber, 6g Sugars, 5g Protein

Dietary Exchanges: 1 starch, 1 vegetable

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[Healthy_Recipes_For_Diabetic_Friends] Cashew Chicken - 25.2g Carbs, 3.7g Fiber, 5.5g Sugar

 

Cashew Chicken - 25.2g Carbs, 3.7g Fiber, 5.5g Sugar

From: SparkPeople user CHEF_MEG
A Chinese takeout favorite, with a fraction of the salt and fat.
Prep: 15 min
Cook: 15 min
Servings: 4

  >> Sauce
1 Tbsp cornstarch
1 tsp garlic chili sauce
2 Tbsp reduced-sodium soy sauce
2 Tbsp water

16 oz boneless skinless chicken, diced into 1/2 inch cubes
1 cup matchstick carrots (or 2 large carrots, julienned)
1 hot chili pepper, diced (about 3/4 cup)*
3 garlic cloves, sliced
1 cup sliced mushrooms (about 4 ounces)
4 green onions, sliced
1 cup bean sprouts
1/4 cup lightly salted cashews, chopped

2 cups prepared brown rice

*For a mild dish, use a bell pepper instead.

In a small bowl, stir together the ingredients for the sauce.

Place a large skillet over medium heat and coat with cooking spray. When the pan is hot, add the chicken and cook until no longer pink.

Transfer the chicken to a covered dish.

Return the skillet to the heat and coat with cooking spray. Add the carrots, peppers, and garlic and cook for four minutes, until the vegetables start to soften. Add the mushrooms, green onions, and sprouts and cook another four minutes.

Pour in the sauce and the chicken, and cook until the sauce has thickened, about two minutes. Sprinkle with the cashews.

Serve immediately, with 1/2 cup brown rice.

Servings: 4
Serving Size: 1 cup chicken and vegetables and 1/2 cup rice
Nutrition per Serving: 267.5 Calories, 6.9g Total Fat, 1.4g Saturated Fat, 0.2g Polyunsaturated Fat, 1.2g Monounsaturated Fat, 65mg Cholesterol, 486mg Sodium, 225.7mg Potassium, 25.2g Total Carbs, 3.7g Dietary Fiber, 5.5g Sugars, 28.5g Protein

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