Friday, May 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Garlic Parmesan Flax Seed Crackers

 

Garlic Parmesan Flax Seed Crackers

1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1 and 1/2 tsp garlic powder
1/2 cup water

Preparation

Heat oven to 400 degrees F.

Mix all ingredients together.

Spoon onto sheet pan which is covered with a silicone mat or greased
parchment paper.

Cover the mixture with a piece of parchment or waxed paper. Even out the
mixture to about 1/8 inch. I find a straight edge, like a ruler, works
well, though you can use a rolling pin or wine bottle too. The important
thing is not to let it be too thin around the edges or that part will
overcook before the center firms up. So after you spread it out, remove
the paper and go around the edges with your finger and push the thin
part inwards to even it up.

Bake until the center is no longer soft, about 15 to 18 minutes. If it
starts to get more than a little brown around the edges, remove from
oven. Let cool completely - it will continue to crisp up. Break into
pieces.

Yield will vary depending on size of cracker you make so the nutritional
information is for the full recipe.

Nutritional Information per Full recipe: Calories 1057, Protein 74 gr,
Fat 64 gr, Sat Fat 23 gr, Carbs 51 gr, Fiber 32 gr, Sodium 2299,
Cholesterol 96 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>
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Thursday, May 18, 2017

[Healthy_Recipes_For_Diabetic_Friends] Zucchini Fritter Cakes - 28g Carbs, 4g Fiber

 

Zucchini Fritter Cakes - 28g Carbs, 4g Fiber

{Suggestion: Try almond flour/meal instead of breadcrumbs. Take care, Gloria}
From: http://deliciousliving.com/recipes/zucchini-fritter-cakes
Deborah Madison | Delicious Living
Prep tips: Start by salting the zucchini to draw out its moisture while you gather everything else together. This dish can be seasoned with dill, cilantro, marjoram, basil, or parsley; if you like you can add a little of your favorite cheese. Serving tip: Because these cakes aren't terribly dense, this would be a good time to serve some of the potatoes that might also be in your CSA box, roasted or steamed.
Makes: 8
Serves: 4

6 cups grated zucchini (from about 2 lb squash)
1 clove garlic
1 1/4 tsp salt, divided
3 large organic eggs
1/12 cup thinly sliced scallions
1/2 cup chopped fresh parsley
3 Tbsp chopped fresh basil OR marjoram OR 2 tsp dried
Grated zest of 1 lemon
1 cup dried bread crumbs
Olive oil, for frying
Cherry tomatoes and plain yogurt, for garnish

1. Toss grated zucchini with a teaspoon of salt and set aside in a colander while you prepare remaining ingredients. Then squeeze out as much moisture as you can with your hands.

2. Pound garlic with 1/4 teaspoon salt in a mortar. Transfer to a larger bowl and add eggs; beat. Add zucchini, scallions, parsley, basil or marjoram, and lemon zest. Stir in bread crumbs. To check seasoning, fry a dab of the mixture, and then taste for salt and pepper; season batter accordingly.

3. Lightly coat two large skillets with olive oil. When hot, add batter in 1/2-cup measures. Spread batter out a bit and cook over medium heat until golden. Turn and cook second side. Serve right away or keep warm in the oven until all are done. Garnish with tomatoes and yogurt, if desired.

Makes: 8
Serves: 4
Nutrition per Serving: 200 Calories, 24% Fat Calories, 6g Fat, 2g Sat Fat, 159mg Cholesterol, 11g Protein, 28g Carbs, 4g Fiber, 420mg Sodium

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Sunday, May 14, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken Tenders with Spicy Black Beans

 

Chicken Tenders with Spicy Black Beans

1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
(optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions

Rinse the chicken and pat dry with paper towels. Combine the cumin,
garlic powder, pepper, and salt, and rub some of the mixture over both
sides of the chicken tenders.

Place the olive oil in a large nonstick skillet and preheat over
medium-high heat. Add the chicken tenders and cook for a couple of
minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or
until the chicken is cooked through. Remove the chicken from the skillet
and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high
heat for a minute or two to heat through.

To serve, place a quarter of the chicken tenders on each of 4 serving
plates and top with a quarter
of the black-bean mixture.

If desired, top each serving with some of the cheese and sprinkle with
some of the cilantro or scallions. Serve hot.

Makes: 4 servings

Nutritional Information Per Serving: Calories: 201 ; Protein: 29 g ;
Fat: 4.9 g ; Sodium: 629 mg; Cholesterol: 66 mg ; Saturated Fat: 0.8 g ;
Dietary Fiber: 3.5 g ; Carbohydrates: 14 g

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>
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Wednesday, May 10, 2017

[Healthy_Recipes_For_Diabetic_Friends] Quick Cauliflower Coconut Stew - 18g Carbs, 6g Fiber

 

Quick Cauliflower Coconut Stew - 18g Carbs, 6g Fiber

From: drhyman.com - Mark's Kitchen
This delicious stew is perfect for vegetarians or meat eaters. And it's full of healthy fats! Comforting and warm, it's one the whole family can enjoy for dinner. Add in some chicken or tofu for extra protein. If you're enjoying a bit of grains, this pairs nicely with wild rice.
Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

2 Tbsp coconut oil
1 tsp cumin seeds
1 medium onion, finely chopped
3 ripe tomatoes, finely chopped
1 medium head cauliflower, stemmed and cut into bite-size florets
1 jalapeno, stemmed, seeded, chopped
1 cup chopped kale
2 tsp ginger paste
1 Tbsp cumin powder
1 Tbsp coriander powder
1 tsp turmeric powder
1 can full-fat, unsweetened coconut milk
1 tsp sea salt
2 Tbsp chopped cilantro

 In a medium stock pot, heat the coconut oil for 30 seconds on medium heat

Add the cumin seeds and stir until they start to sputter. Then add the onions and cook for another minute, and then, add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.

Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.

 Ladle the soup into 4 serving bowls and enjoy! Leftover stew can be stored in air-tight container and saved for lunch the next day.

Serves: 4
Nutrition per Serving: 204 Calories, 24g Fat, 20g Saturated Fat, 0mg Cholesterol,588mg Sodium, 18g Carbs, 6g Fiber, 6g Protein


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Tuesday, May 9, 2017

[Healthy_Recipes_For_Diabetic_Friends] Take Out Rangoons - 15g Carbs, 0.5g Fiber, 2.8g Sugar

 

Take Out Rangoons - 15g Carbs, 0.5g Fiber, 2.8g Sugar

{Suggestion: IF you can get real crab meat it will be much better! Take care, Gloria!}

From: www.everydaydiabeticrecipes.com
Makes: 30 rangoons
Servings 15
Serving Size: 2 rangoons
Cook Time: 20 Min

1 (8 oz pkg) reduced-fat cream cheese, softened
1 tsp garlic powder
2 cups chopped imitation crab meat (about 3/4 pound)
1/4 cup thinly sliced scallions
30 refrigerated wonton wrappers (1/2 pound)

Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray.

In a medium bowl, combine cream cheese and garlic powder; mix well with an electric beater. Add crab meat and scallions, stirring until thoroughly mixed.

Place 1 teaspoon crab mixture in center of each wonton. Brush edges lightly with water, then fold in half (one point to an opposite point, like a turnover) over crab mixture, and press to seal. Place on baking sheet.

Bake 20 to 25 minutes, until crisp and golden, turning once halfway through baking.

Makes: 30 rangoons
Servings 15
Serving Size: 2 rangoons
Cook Time: 20 Min
Nutrition per Serving: 107 Calories, 24 Calories from Far, 2.7g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 5.1g Protein, 16mg Cholesterol, 416mg Sodium, 15g Total Carbs, 0.5g Dietary Fiber, 2.8g Sugars


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[Healthy_Recipes_For_Diabetic_Friends] Low Carb Green Smoothie - 15g Carbs, 11g Fiber, 1g Sugar

 

 Low Carb Green Smoothie - 15g Carbs, 11g Fiber, 1g Sugar

From: www.diabeticconnect.com
Avocado not only adds thickness to this smoothie, but heart-healthy fats.

1 1/4 cups unsweetened vanilla almond milk
2 ice cubes
2 cups spinach
1/2 avocado
1 Tbsp roasted flax seeds *they must be roasted for this recipe
4-5 drops of vanilla stevia

Blend everything up in a blender. Pour into a glass and enjoy right away.

Servings: 1
Nutrition per Serving: 234 Calories, 19g Total Fat, 3g Saturated Fat, 269mg Sodium, 15g Carbs, 11g Fiber, 1g Sugars, 7g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Turmeric Roasted Chicken Breasts - 1g Carbs, 1g Fiber, 0g Sugar

 

Turmeric Roasted Chicken Breasts - 1g Carbs, 1g Fiber, 0g Sugar

From: www.organicauthority.com

Cook Time: 20 min

4 boneless skinless chicken breasts
2 Tbsp melted ghee or avocado oil
1 tsp sea salt
1 tsp turmeric
1/2 tsp cumin
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp fresh ground black pepper
1/4 tsp ground ginger
Pinch of cinnamon
Pinch of cayenne

Preheat oven to 450 degrees Fahrenheit.

Place chicken breasts in a single layer in a large baking dish. Brush on either side with melted ghee or avocado oil.

In a small bowl mix together spice mixture: salt, turmeric, cumin, paprika, garlic powder, black pepper, cayenne, cinnamon, and ginger. Sprinkle the spice mixture liberally over the chicken on both sides. Use your hands to press spices gently into chicken breasts.

Bake chicken breasts in the oven for 15-18 minutes, or until chicken is cooked through and juices run clear once poked. If using a cooking thermometer, the inside of the thickest part of the breast should be between 160-170 degrees Fahrenheit.

Remove the chicken from the oven and let rest for five minutes before serving. Leftover chicken will keep in an airtight glass container in the refrigerator for three days.

Nutrition From: happyforks.com/analyzer
Servings: 4
Nutrition per Serving: 205 Calories, 90 Calories from Fat, 10.1g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 83mg Cholesterol, 633mg Sodium, 1g Total Carbs, 1g Dietary Fiber, 0g Sugars, 26g Protein -- Vitamin A 4% - Vitamin C 0% - Calcium 1% - Iron 7%


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