Thursday, March 12, 2015

[Healthy_Recipes_For_Diabetic_Friends] Escarole and Meatball Soup

 

Escarole and Meatball Soup

2 slices white bread, crusts removed
1/4 cup whole milk
1/2 lb ground pork
1/2 lb ground beef
1/3 cup finely chopped onion
1 garlic clove, minced
1/4 cup dried currants
2 Tbsp fresh oregano, finely chopped
Coarse salt and freshly ground pepper
1 Tbsp extra virgin olive oil
4 cups homemade or low sodium store bought chicken stock
1 head escarole (about 6 oz), cut into 1/2 inch pieces
1 - 15 oz can kidney beans, rinsed (or cooked dried beans equivalent to)
1 small dried chile pepper, crumbled

Soak bread with milk in a small bowl for 2 minutes. Squeeze excess
moisture from bread, and tear into small pieces. Stir meats, soaked
bread, onion, garlic, currants, and oregano in a large bowl until well
mixed; season with salt and pepper. Roll into 1 1/4 inch balls.

Heat oil in a medium saute pan over medium heat. Cook meatballs, turning
often, until browned and cooked through, 12 minutes.

Bring stock to a boil in a medium pan. Reduce heat to medium-low. Add
meatballs, escarole, beans, and chile; cook until heated through, about
5 minutes. Season with salt and pepper.

Makes: 8 servings

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[Healthy_Recipes_For_Diabetic_Friends] Artichoke Tapenade - 2g Carbs, 0g Fiber, 0g Sugar

 

Artichoke Tapenade - 2g Carbs, 0g Fiber, 0g Sugar

From "My Paris Kitchen," by David Lebovitz (Ten Speed Press, 2014).

Servings: 8
The genius of this combination is that the olive flavor comes through despite the preponderance of artichoke hearts. It's a lighter, livelier tapenade, very much like what you would buy -- not make -- in Paris. It's also quite garlicky at full strength, so adjust as the recipe says.

Serve on crackers or toasts.

Make Ahead: The tapenade can be refrigerated in an airtight container for up to 5 days.

Where to Buy: Aleppo pepper, a fruity pepper with moderate heat, is sold at Whole Foods Markets, Penzeys and La Cuisine in Alexandria (703-836-4435) as well as Mediterranean markets.
Makes: about 1 1/2 cups
Servings: 8

14-oz can artichoke hearts, drained
1/2 cup pitted green olives, preferably Castelveltrano
1/3 cup extra-virgin olive oil
1 Tbsp capers, rinsed, squeezed dry and chopped
1 Tbsp fresh lemon juice
2 cloves garlic, very finely grated or minced
1/2 tsp ground Aleppo pepper (may substitute 1/8 teaspoon ground cayenne pepper; see headnote)
Sea salt (optional)

Remove and discard any tough outer leaves from each artichoke heart.

Place the hearts in a food processor along with the olives, oil, capers and lemon juice; puree for a few minutes, until smooth.

Transfer to a serving bowl; stir in half of the minced garlic and all of the Aleppo pepper. Taste, and add some or all of the remaining garlic and/or salt as needed.

Servings: 8
Nutrition per Serving: 100 Calories, 11g Total Fat, 2g Saturated Fat, 0mg Cholesterol, 190mg Sodium, 2g Total Carbs, 0g Dietary Fiber, 0g Sugar, 0g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Artichoke Hummus - 8g Carbs, 3g Fiber, 0g Sugar

 

Artichoke Hummus - 8g Carbs, 3g Fiber, 0g Sugar

From: "The Big Platter Cookbook," by Lou Jane Temple and A. Cort Sinnes (Stewart, Tabori & Chang, 2004).
Take away the tahini, substitute artichoke hearts and you get a much jazzier hummus. Chickpeas are, of course, most predictable as a companion ingredient. But black-eyed peas have a weirdly wonderful affinity for artichokes, and cannellini beans will work as well.

Serve with crackers or pita wedges. {Note: For low carb use sliced low carb veggies instead}

Make Ahead: The hummus can be refrigerated in an airtight container for up to 1 week.
Servings: 8

14 oz can artichoke hearts, drained
15 oz can no-salt-added black-eyed peas, drained and rinsed
1/4 cup extra-virgin olive oil
Juice of 1 lemon
1/2 tsp ground cumin
1/2 tsp hot Spanish smoked paprika (pimenton), plus more for optional garnish
1/2 tsp sea salt, or as needed
1 to 3 cloves garlic, very finely grated (may substitute finely diced pita)

Remove and discard any tough outer leaves from the artichoke hearts.

Combine the hearts in a food processor along with the black-eyed peas, oil, lemon juice, cumin, smoked paprika and salt; puree until smooth.

Transfer to a serving bowl. Stir in the garlic (to taste) and add salt as needed. Sprinkle lightly with smoked paprika, if desired.

Servings: 8
Nutrition per Serving: 110 Calories, 7g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 240mg Sodium, 8g Total Carbs, 3g Dietary Fiber, 0g
Sugar, 3g Protein


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Tuesday, March 10, 2015

[Healthy_Recipes_For_Diabetic_Friends] Ranch Dill Dip - 1.5g Carbs, 0.1g Fiber, 1.2g Sugar

 

Ranch Dill Dip - 1.5g Carbs, 0.1g Fiber, 1.2g Sugar

From: dLife
Creamy homemade ranch dip with fresh dill and seasoning.
Prep Time: 35 min      
Cook Time: 0 min      
Difficulty:     EASY    
Servings: 16
Serving Size: 2 Tbsp

1 cup low fat buttermilk
1 cup sour cream
1 Tbsp fresh dill weed , snipped (or 1 tsp dried, crumbled)
1 Tbsp fresh chopped green onion , green tops
1 Tbsp chopped parsley (or 1 tsp dried)
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp dry mustard
1/2 tsp black pepper
1/4 tsp salt (optional)

1. In small bowl, whisk buttermilk, sour cream, dill, green onions, parsley, onion powder, garlic powder, dry mustard, pepper, and salt.

2. Cover and refrigerate at least 30 minutes before serving.

Additional Information: Serve with low-carb, whole-grain chips, veggie dipper, or vegetables.

Servings: 16
Serving Size: 2 Tbsp
Nutrition per Serving: 37.4 Calories, 2.6g Total Fat, 1.8g Saturated Fat, 0.8g Unsaturated Fat, 21.3mg Sodium, 1.1g Protein, 1.5g Total Carbs, 0.1g Dietary Fiber, 1.2g Sugars, 24.5mg Potassium

Dietary Exchanges: 1/2 Fat


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[Healthy_Recipes_For_Diabetic_Friends] Indian-Style Braised Chicken - 15g Carbs, 2g Fiber

 

Indian-Style Braised Chicken - 15g Carbs, 2g Fiber

From: Diabetic Newsletter
Servings: 4

1 container (6 oz) low-fat plain yogurt, preferably Greek-style
1 medium yellow onion, coarsely chopped
1/2 cup orange juice
1 Tbsp grated or finely chopped ginger
2 - 3 garlic cloves
1 tsp ground coriander
1/2 tsp turmeric
1/8 tsp cayenne pepper
4 skinless and boneless chicken breasts or thighs
1 Tbsp canola oil
Salt and white pepper, to taste
1 Spanish onion, quartered and sliced thinly

Place the yogurt into a fine strainer lined with a paper towel and let drain while preparing the other ingredients. (The yogurt can also be drained overnight, if refrigerated.)

In a blender or food processor, puree the onion, garlic, ginger, coriander, turmeric, cayenne pepper and orange juice. Set aside.

Heat the oil in a medium skillet over medium-high heat. Brown the chicken on all sides, about 8 minutes. Season chicken with salt and pepper to taste and transfer to a plate.

Reduce heat to medium. Carefully pour the pureed mixture into the pan to avoid sputters. Bring it to a simmer. Return the chicken to the pan. Cover tightly and simmer gently 15 minutes. Turn chicken, cover, and continue to simmer. When chicken is almost done, add onions, cover and simmer until the meat is thoroughly cooked through.

Place the chicken on a serving plate and cover with foil to keep warm. Turn off heat under skillet to allow mixture to cool slightly. Stir in the drained yogurt. Reduce heat to low and continue stirring until mixture is hot, taking care not to let it boil or the sauce will separate.
Spoon the mixture over the chicken and serve.

Servings: 4
Nutrition per Serving: 237 Calories, 6g Total Fat, 1g Saturated Fat, 115mg Sodium, 31g Protein, 15g Carbs, 2g Dietary Fiber

Diabetic Exchanges: 4-1/4 Lean Meat, 1 Low-Fat Milk


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[Healthy_Recipes_For_Diabetic_Friends] Avocado Zucchini Lime Salad - 9g Carbs, 3g Fiber

 

 Avocado Zucchini Lime Salad - 9g Carbs, 3g Fiber

From: ginnyslowcarbkitchen.blogspot.com
I was just looking through recipes that I had made and came across this one. I think I only made it once but I remember how good it was. I don't know why I didn't post it back then, but here it is for now. I think I have all the ingredients on hand too, so this will maybe be my lunch tomorrow along with some meat.                  

1/2 zucchini, made into spaghetti "pasta" with spiral slicer (if you don't have a spiral slicer, you can just slice ribbons of zucchini with a vegetable peeler).
1 avocado, peeled and chopped
1 roma tomato, chopped
1 tsp minced garlic, or more to your liking
1 Tbsp cilantro,or 2 Tbsp fresh
1 shallot, chopped
1/2 Tbsp extra virgin olive oil
1 Tbsp lime juice

In medium serving bowl, combine zucchini pasta, chopped avocado, chopped tomato, minced garlic, chopped onion, and toss together. Drizzle olive oil over all and then lime juice and toss again.  (I did not really measure for either the oil or the lime.  I'm guessing at these amounts.  If you start with these measurements and add more if you like, you can judge for yourself how much you want.

Servings: 3
Nutrition per Serving: 148 Calories, 13g Fat, 70.9% calories from fat, 2g Protein, 9g Carbs, 3g Dietary Fiber


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Sunday, March 8, 2015

Re: [Healthy_Recipes_For_Diabetic_Friends] CORNED BEEF

 

OOOPS sorry this was supposed to go another group. I guess I clicked on the wrong addy. Sorry.

Darlene


On 07/03/2015 6:49 PM, Darlene BC dsharple@shaw.ca [Healthy_Recipes_For_Diabetic_Friends] wrote:
 

Corned Beef

For the pickling spice
2 Tbsp black peppercorns
2 Tbsp mustard seeds
2 Tbsp coriander seeds
2 T


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