Monday, September 30, 2013

[Healthy_Recipes_For_Diabetic_Friends] Avocado Turkey Chili Stuffed Sweet Potatoes - 35g Carbs, 9g Fiber, 11g Sugar

 

Avocado Turkey Chili Stuffed Sweet Potatoes - 35g Carbs, 9g Fiber, 11g Sugar

From: www.avocadocentral.com
Adding avocado to the filling makes for a nutrient-rich creaminess that complements the sweet and spicy baked potato.
Prep Time: 15 min // Cook Time: 60 min // Total Time: 75 min // Serves: 4

1 ripe Hass Avocado, halved, seeded, peeled and cubed
 
4 medium sweet potatoes
1 Tbsp olive oil
1/2 cup onion, diced
1/4 cup red bell pepper, diced
1 clove garlic, minced
3/4 tsp ground cumin
1/2 tsp dried oregano
1/4 tsp salt
8 oz ground white meat turkey
 
1 (14 oz can) petite diced tomatoes in juice
1/4 cup grated cheddar cheese (optional)

1. Heat oven to 400 degrees F.

2. With a fork, pierce sweet potatoes all over several times. Place on a baking sheet lined with aluminum foil; bake until soft and fork tender, about 45 minutes.

3. Heat oil in a deep skillet over medium heat.  Add onion and pepper; cook, stirring occasionally, until tender, about 5 minutes. Stir in garlic, cumin, oregano and salt.

4. Add turkey; cook, stirring and breaking it up with a spoon, until no longer pink, 3 to 5 minutes. Stir in tomatoes. Reduce heat to medium-low; cover and cook 20 minutes.

5. Remove from heat and stir in avocado. Slice baked sweet potatoes lengthwise just until open. Fill with turkey mixture.

Serving Suggestions: Top with cheese, if desired.
Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Serves: 4
Nutrition per Serving: 319 Calories, 14g Total Fat, 2.5g Sat, 0g Trans, 1g Poly, 7g Mono, 32mg Cholesterol, 556mg Sodium, 732mg Potassium, 35g Total Carbs, 9g Dietary Fiber, 11g Sugars, 15g Protein -- Vitamin A 6340 IU - Vitamin C 40 mg - Calcium 37 mg - Iron 2 mg - Vitamin D 0 IU - Folate 46 mcg - Omega 3 Fatty Acid 0 g - Vitamin A 127% - Vitamin C 67% - Calcium 4% - Iron 11%

One serving=1 medium sweet potato

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[Healthy_Recipes_For_Diabetic_Friends] Walnut Pate - 22.6g Carbs, 9.7g Fiber, 1g Sugar

 

Walnut Pate - 22.6g Carbs, 9.7g Fiber, 1g Sugar

 

From: Vegetarian Times - Part of "Quick Walnut Pate Sandwiches with Pears and Arugula"

 

1 cup walnut pieces

1 1/2 cups cooked cannellini beans (OR 1 15 oz can cannellini beans, rinsed and drained)

2 Tbsp lemon juice

2 cloves garlic, minced (2 tsp)

2 tsp olive oil

 

1. To make Walnut Pate: Preheat oven to 350 degrees F. Spread walnuts on baking sheet, and toast in oven 7 to 10 minutes, or until browned, shaking pan occasionally.


2. Transfer walnuts to bowl of food processor; add beans, lemon juice, garlic, oil, and 1/4 cup water. Puree until smooth. Season with salt and pepper, if desired.

 

Nutrition From: www.caloriecount.about.com

Servings: 8

Serving Size: 56 g (56 g = 1.97oz // 1.97 oz = 0.24 cups)

Nutrition per Serving: 224 Calories, 96 Calories from Fat, 10.7g Total Fat, 0.8g Saturated Fat, 0mg Cholesterol, 9mg Sodium, 22.6g Total Carbs, 9.7g Dietary Fiber, 1g Sugars, 12g Protein

Vitamin A 0% - Vitamin C 6% - Calcium 6% - Iron 19%

Nutrition Grade: A

 

Good points:

    Low in saturated fat

    No cholesterol

    Very low in sodium

    Low in sugar

    High in dietary fiber

    High in manganese

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[Healthy_Recipes_For_Diabetic_Friends] Walnut Pate - 22.6g Carbs, 9.7g Fiber, 1g Sugar

 

Walnut Pate - 22.6g Carbs, 9.7g Fiber, 1g Sugar

From: Vegetarian Times - Part of "Quick Walnut Pate Sandwiches with Pears and Arugula"

1 cup walnut pieces
1 1/2 cups cooked cannellini beans (or 1 15oz. can cannellini beans, rinsed and drained)
2 Tbsp lemon juice
2 cloves garlic, minced (2 tsp)
2 tsp olive oil

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 56 g (56 g = 1.97oz // 1.97 oz = 0.24 cups)
Nutrition per Serving: 224 Calories, 96 Calories from Fat, 10.7g Total Fat, 0.8g Saturated Fat, 0mg Cholesterol, 9mg Sodium, 22.6g Total Carbs, 9.7g Dietary Fiber, 1g Sugars, 12g Protein
Vitamin A 0% - Vitamin C 6% - Calcium 6% - Iron 19%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Very low in sodium
    Low in sugar
    High in dietary fiber
    High in manganese

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[Healthy_Recipes_For_Diabetic_Friends] Turkey Parmesan - 10g Carbs, 3g Fiber

 

Turkey Parmesan - 10g Carbs, 3g Fiber

From: The South Beach Diet
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Servings: 4

2 cups tomato sauce, low-sugar
1/2 cup pine nuts, coarsely chopped
1 oz  Parmesan cheese, freshly grated, (1/4 cup)
1/2 tsp Italian seasoning, dried
1 lb turkey cutlets, about 1/3 inch thick
Salt, to taste
Black peppercorns, freshly ground, to taste
2 tsp  extra-virgin olive oil
2 oz mozzarella cheese, part-skim, shredded (1/2 cup)

1. Heat the oven to broil. Bring sauce to low simmer in a small saucepan over medium-low heat. Remove from heat and cover to keep warm.

2. Stir together pine nuts, Parmesan, and Italian seasoning in a wide, shallow dish. Season turkey on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere.

3. Heat oil in a large nonstick skillet over medium-low heat. Add turkey and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat.

4. Place turkey in a baking pan, top evenly with mozzarella, and broil until cheese melts, about 30 seconds.

5. Spoon 1/2 cup of warm sauce onto each plate and top each with a piece of turkey.

Servings: 4
Nutrition per Serving:
380 Calories, 21g Total Fat, 4g Saturated Fat, 650mg Sodium, 10g Carbs, 3g Dietary Fiber, 39g Protein

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Sunday, September 29, 2013

[Healthy_Recipes_For_Diabetic_Friends] Artichoke Guacamole - 31.7g Carbs, 14.2g Fiber, 4g Sugar

 

Artichoke Guacamole - 31.7g Carbs, 14.2g Fiber, 4g Sugar

From: OCEAN MIST Appetizers For Entertaining
This pesto is great on pasta, vegetables, and pizza! To cut calories: Use canned vegetable broth instead of olive oil.

6 cooked, large Ocean Mist Artichokes
1 lime (or lemon)
4 Tbsp reduced-fat mayonnaise (or fat-free sour cream)
1/2 cup salsa
1 tsp garlic powder  
Pepper

Start with 6 cooked, large Ocean Mist Artichokes. Remove the Hearts and bottoms from the Artichokes and place in a medium-sized bowl. Mash Artichoke Hearts and bottoms with fork until smooth or place in a food processor. Add the juice from 1 lime or lemon, garlic salt and pepper to taste. Add 4 tablespoons of reduced-fat mayonnaise or ½ cup fat-free sour cream and ½ cup of your favorite salsa Blend all the ingredients together and serve with Artichoke leaves or your favorite whole grain snack cracker

One serving of Avocado Dip has 415 calories - one serving of Artichoke guacamole has only 46 calories!

Nutrition From: www.caloriecount.about.com
Using: No added salt. Reduced Fat Olive Oil Mayonnaise by Kraft Foods, Inc.
Servings: 4
Serving Size: 308 g
Nutrition per Serving: 175 Calories, 40 Calories from Fat, 4.5g Total Fat, 0g Trans Fat, 0mg Cholesterol, 519mg Sodium, 31.7g Total Carbs, 14.2g Dietary Fiber, 4g Sugars, 8.8g Protein
Vitamin A 3% - Vitamin C 63% - Calcium 12% - Iron 19%
Nutrition Grade: A

Good points:
Very low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
Very high in magnesium
High in phosphorus
High in potassium
High in vitamin B6
Very high in vitamin C
 
Bad points:
High in sodium

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[Healthy_Recipes_For_Diabetic_Friends] Turkey and Squash Bake - 18.2g Carbs, 2.2g Fiber, 1.8g Sugar

 

Turkey and Squash Bake - 18.2g Carbs,  2.2g Fiber, 1.8g Sugar

From: Paleo Everyday Recipes: Enjoy Paleolithic Eating at Every Meal by Judy A Smith

2 lb turkey, ground
1 spaghetti squash, halved and seeded (4 cups)
1 medium purple onion
1 bundle kale, chopped (4 cups)
1 large egg
1/3 cup chicken broth
1 tsp salt
1 tsp pepper
1 Tbsp garlic powder
1/2 cup water

Heat oven to 400 degrees. Have a baking dish ready (9 x 13) and line baking sheet with foil.

Heat a large nonstick skillet over medium heat and add the water and turkey. Add salt, pepper and garlic powder to your liking.

Place squash open side down on a baking sheet and roast for about 20 minutes. Remove spaghetti like insides from the squash and place in a bowl.

Remove cooked turkey from juices and add to spaghetti squash. Add the remaining ingredients except the turkey, squash and egg to the skillet and mix with the juices. Combine well. Then add the turkey back in with the spaghetti from the squash and a beaten egg. Continue to mix over medium heat. When well combined, pour into baking dish and bake for about 25 minutes. Then remove and spoon into bowls and serve.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 489g
Nutrition per Serving: 491 Calories. 124 Calories from Fat,  13.8g Total Fat, 4.3g Saturated Fat, 218mg Cholesterol, 869mg Sodium, 18.2g Total Carbs,  2.2g Dietary Fiber, 1.8g Sugars, 71.9g Protein -- Vitamin A 208% - Vitamin C 143% - Calcium 13% - Iron 137%
Nutrition Grade: A

Good points:
Low in sugar
Very high in iron
High in niacin
High in phosphorus
Very high in selenium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin B12
Very high in vitamin C
High in zinc

Bad points:
High in cholesterol 

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[Healthy_Recipes_For_Diabetic_Friends] Chicken Parmesan - 15g Carbs, 1g Fiber

 

Chicken Parmesan - 15g Carbs, 1g Fiber

 

From: www.recipe.com

We're going to show you how to make chicken Parmesan just like they do it in Italian restaurants. Chicken Parmesan is only as good as the tomato sauce you use, so this recipe calls for homemade (don't worry it's easy to do!), letting true tomato flavor shine through.
What makes the process below unique is that you never use your oven -- the chicken cutlets are cooked in a skillet, then topped with the tomato sauce and cheese and served. From start to finish, dinner can be ready in less than an hour.

 

1/3 cup  onion, chopped

1 clove garlic, minced

1 Tbsp butter or margarine

1 (14 1/2 oz can) diced tomatoes, undrained

1/2 tsp sugar

1/8 tsp salt

Dash black pepper

1/4 cup snipped fresh basil

4 skinless, boneless chicken breast halves (1 to 1 1/4 lb)

1/3 cup seasoned fine dry bread crumbs

3 Tbsp grated Parmesan cheese

1/2 tsp dried oregano, crushed

1 beaten egg

2 Tbsp milk

3 Tbsp olive oil or cooking oil

1/4 cup shredded mozzarella cheese (1 oz)

1 Tbsp grated Parmesan cheese

 

1. For sauce, in a medium saucepan cook onion and garlic in hot butter until onion is tender. Carefully stir in the undrained tomatoes, sugar, salt, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes or to desired consistency, stirring occasionally. Stir in basil. Keep warm.

 

2. Meanwhile, with a meat mallet, pound each chicken breast half between two pieces of plastic wrap to 1/4-inch thickness.

 

3. In a shallow dish stir together bread crumbs, the 3 tablespoons Parmesan cheese, and oregano. In another bowl stir together the egg and milk. Dip chicken breast halves in egg mixture, then in crumb mixture to coat. In a 12-inch skillet cook chicken in hot oil over medium heat for 2 to 3 minutes on each side or until golden. Transfer chicken to a serving platter.

 

4. Spoon sauce over chicken. Top with shredded mozzarella and 1 tablespoon Parmesan cheese. Let stand about 2 minutes or until cheese melts.

 

Variations

Veal Parmigiana: Prepare as above, except substitute 1 pound boneless veal sirloin steak or boneless veal leg round steak, cut 1/2-inch thick for the chicken breast halves. Cut meat into 4, serving-size pieces and pound to 1/4-inch thickness as above.

Creamy Tomato Chicken Parmigiana: Prepare as above, except after simmering the sauce for 10 minutes or to desired consistency, slowly add 3 tablespoons whipping cream, half-and-half, or light cream, stirring constantly. Cook and stir for 3 minutes more and then stir in the basil.

Servings: 4

Serving Size: 3 oz chicken + 1/3 cup sauce
Nutrition per Serving: 418 Calories, 24g Total Fat, 9g Sat Fat, 152mg Cholesterol, 715mg Sodium, 15g Carbs, 1g Fiber, 34g Protein


Daily Values: 11% Vitamin A, 24 % Vitamin C, 19% calcium, 11% iron

Exchanges: 1 Vegetable, 1/2 Other Carbohydrate, 4 1/2 Very Lean Meat, 4 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Turkey Kebabs with Mint Yogurt Dip - 2g Carbs, 1g Fiber AND For the Mint Yogurt Dip - 3g Carbs, .1g Fiber AND For Veggie Kebabs - 14g Carbs, 4g Fiber

 

Turkey Kebabs with Mint Yogurt Dip - 2g Carbs, 1g Fiber AND For the Mint Yogurt Dip - 3g Carbs, .1g Fiber AND  For Veggie Kebabs - 14g Carbs, 4g Fiber


  --> Turkey Kebabs with Mint Yogurt Dip - 2g Carbs, 1g Fiber

From: www.realhealthyrecipes.com - by Diana Awesome
Entrees, Gluten Free    

This savory dinner is high in protein and flavor. This Mediterranean dinner is easy to put together and tastes amazing. The turkey kebabs are high in protein, and the rest of the plate is filled with savory, fiber-filled veggies. It's very satisfying without the waist-expanding carbs that most dinners are filled with.

1 1/2 lb turkey breast, de-boned, trimmed of skin and cut into thin strips
2 garlic cloves, minced
1 tsp olive oil
2 eggs
1/4  cup almond meal (more if needed)
1 tsp cumin
1 tsp sweet paprika
1/2 tsp cinnamon
Dash salt (optional)
2 Tbsp fresh parsley, finely chopped
1 Tbsp fresh mint, finely chopped

In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.

Preheat your grill or grill pan.

Lightly grease your hands, then press the meat into the wooden skewers until it covers about  3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.

Grill for about 8 minutes per side.

Servings: 4
Nutrition per Serving: 254 Calories, 8g Fat, 156mg Sodium, 2g Carbs, 1g Fiber, 47g Protein
 
=================================================================================
  --> For the Mint Yogurt Dip - 3g Carbs, .1g Fiber

1 cup plain Greek yogurt, full fat
1 garlic clove, minced
2 Tbsp fresh mint, minced
1 Tbsp freshly squeezed lemon juice
Salt (optional)

In a bowl combine all of the ingredients. Mix well and serve chilled.

Servings: 4
Nutrition per Serving:  69 Calories, 5g Fat, 35mg Sodium, 3g Carbs, .1g Fiber,  2.3g Protein

=================================================================================

   --> For Veggie Kebabs - 14g Carbs, 4g Fiber

Grilled veggie kebabs are sweet and tender.

16 mini sweet peppers, in orange, red and yellow
1 small yellow onion, cut into cubes
16 cherry tomatoes
1 Tbsp olive oil
1 tsp ground cumin
1 tsp ground sweet paprika
Salt (optional)

Wash and seed the peppers. Combine the peppers, onion cubes and cherry tomatoes in a large ziplock bag. Add the remaining ingredients and mix well.

Divide the veggie over 8 skewers, alternating between pepper, onion and tomato.

Place on preheated grill for 5 minutes each side.

 Servings: 4
Nutrition per Serving:  87 Calories, 3g Fat, 10mg Sodium, 14g Carbs, 4g Fiber,  2g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooked Sunday Chicken - 21g Carbs, 5g Fiber

 

Slow-Cooked Sunday Chicken  - 21g Carbs, 5g Fiber

{I buy the low sodium chicken broth in the carton. I prefer the Pacific brand. They keep once opened in the fridge for 7 - 10 days. I would use this instead of water and chicken bouillon granules. I would also omit added salt. If potatoes do not work for you omit then and add something that does such as more green beans.}

From:  Taste of Home Magazine - Originally published as Sunday Chicken Supper in Cooking for 2 Fall 2005, p35
This convenient slow-cooker dish makes a hearty supper for two that's special any day of the week. —Ruthann Martin, Louisville, Ohio
Prep: 15 min
Cook: 6 hours
Servings: 2

2 small carrots, cut into 2-inch pieces
1/2 medium onion, chopped
1/2 celery rib, cut into 2-inch pieces
1 cup cut fresh green beans (2-inch pieces)
2 small red potatoes, halved
2 bone-in chicken breast halves (7 ounces each), skin removed
2 bacon strips, cooked and crumbled
3/4 cup hot water
1 tsp chicken bouillon granules
1/4 tsp salt
1/4 tsp dried thyme
1/4 tsp dried basil
Pinch pepper

In a 3-qt. slow cooker, layer the first seven ingredients in the order listed. Combine the water, bouillon, salt, thyme, basil and pepper; pour over the top. Do not stir. Cover and cook on low for 6-8 hours or until vegetables are tender and meat thermometer reads 170 degrees F. Remove chicken and vegetables. Thicken cooking juices for gravy if desired.

Servings: 2
Nutrition per Serving: 304 Calories, 7g Fat, 2g Saturated Fat, 94mg Cholesterol, 927mg Sodium, 21g Carbs, 5g Fiber, 37g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Fish Fillets with Pineapple Jalapeno Salsa - 14g Carbs, 1g Fiber, 0g Sugar

 

Fish Fillets with Pineapple Jalapeno Salsa - 14g Carbs, 1g Fiber, 0g Sugar

From: EatingWell - July/August 2011    
Serve simple sauteed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.

Nutrition Profile - -
Low calorie | Low carbohydrate | Low saturated fat | Low cholesterol | Low sodium | Heart healthy | Healthy weight | Diabetes appropriate

Active Time: 35 min
Total Time: 35 min
Servings: 4

   --> Salsa
1 small ripe pineapple
1/4 cup scallions, minced
3 Tbsp fresh cilantro, chopped
3 Tbsp lime juice
2 Tbsp minced fresh jalapeno pepper (about 1 large)
1/4 Tbsp salt
Freshly ground pepper, to taste

  --> Fish
1/3 cup all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground pepper
1 lb catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
1 Tbsp extra-virgin olive oil

To prepare salsa:
Cut the top and skin off pineapple, remove the eyes and core. Finely dice the pineapple (you will have about 4 cups diced pineapple) and place in a medium bowl. Add scallions, cilantro, lime juice, jalapeno and oil. Toss to mix. Season with 1/4 teaspoon salt and pepper. Serve immediately or cover and refrigerate for about 1 hour to allow flavors to blend.

To prepare fish:
Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).

Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1/4 cup salsa each.

Make Ahead Tip:
Cover and refrigerate the salsa (Step 1) for up to 1 day.

Notes:
Catfish: Look for U.S. farmed catfish—it's sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.

Tilapia:
U.S. farmed tilapia is the considered the best choice—it's raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan—where the fish farming pollutes the surrounding environment.

Haddock (Scrod):
To get the best choice for the environment, ask for U.S. Atlantic "hook-and-line-caught" haddock—this method causes the least damage to the sea floor and has the least by catch.

Servings: 4
Nutrition per Serving: 192 Calories, 9g Fat, 2g Sat, 5g Mono, 43mg Cholesterol, 13g Protein, 14g Carbs, 1g Fiber, 0g Added Sugars, 405mg Sodium, 305mg Potassium

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 3 lean meat, 1/2 fat

User Review:
Anonymous - 06/05/2013 - Recommends this recipe
I made this salsa and it was so enjoyable, flavorful and just the right taste for the dinner plate. I made Talapia and I didn't use the flour mixture, just sautaed the fish in the oil and added the pepper, salt and garlic powder. I shared with a friend of mine and he loved it. Thank you!

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Saturday, September 28, 2013

[Healthy_Recipes_For_Diabetic_Friends] Diabetic Goulash Soup - Cal 91, Fat 2g, Carbs 8.1g

 

Diabetic Goulash Soup

Servings : 6

Source : Deliciously Healthy Favorite Foods Cookbook
Via The Diabetic Gourmet Daily Recipe Mailer
diabeticgourmet.com/recipes/html/243.shtml

Ingredients :

1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced

Directions :

In a large, heavy soup pot sprayed with non-stick spray,
stir-fry onion and garlic until golden brown. Remove from
pot and set aside. Re-spray pot with non-stick spray
and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon
cube, paprika, Morton Lite Salt Mixture and tomato paste
or tomato. Cover and simmer for 4 hours. Add potato and
simmer for 15 minutes longer.

Nutritional Information Per Serving :

Calories: 91 ; Protein: 10 g ; Fat: 2 g ; Sodium: 290 mg;
Cholesterol: 23.4 mg ; Carbohydrates: 8.1 g

Exchanges: 1 Lean Meat, 1/2 Bread/Starch

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