Thursday, October 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Spicy Crisp Chickpea Pancakes - Indian - 17g Carbs, 3g Fiber - 3 pts plus

 

Spicy Crisp Chickpea Pancakes - Indian - 17g Carbs, 3g Fiber - 3 pts plus

Recipe By:
Serving Size: 4
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) - Lower Carbs - Vegan

1 cup  gram flour -- (chickpea or garbanzo flour) generous
1/2 teaspoon cumin seeds
1/4 teaspoon ajowan seeds -- or black sesame, or black onion seeds, or nigella seeds
1 1/2 teaspoons  peeled and grated gingerroot
2 garlic cloves -- peeled and grated
salt -- to taste
1/4 teaspoon  turmeric
2 tablespoons  chopped cilantro leaves
1/2 onion -- minced
1 small  tomato -- chopped
2 teaspoons  lemon juice
1 tablespoon  vegetable oil -- (1 to 2)

Whisk 1/2 ,to a scant 2/3, cup of water into the gram flour, making sure there are no lumps. Add all the remaining ingredients except the oil and mix well. Taste for seasoning and adjust if necessary. The batter should have the consistency of heavy cream.

Heat around 1/2 - 3/4 teaspoon of the oil in a cast-iron griddle pan and pour in one-quarter of the batter, to make a pancake about 6 inches in diameter. Cook for one to two minutes, or until lightly golden on the base, then drizzle another 1/2 - 3/4 teaspoon of oil over the top and flip the pancake over. Cook, pressing down to help the edges crisp up. Once the base is golden, take out and repeat with the remaining oil and batter.

Serve hot, with spicy ketchup or Coastal Coconut Chutney (see below).

MAKES 4 PANCAKES

These are known as chillas and are a high-protein, gluten-free savory pancake. They are eaten as they are, with spicy ketchup or chutney (see below), for breakfast or as a snack. Very quick to make, the pancakes are nutritious and filling, so are popular in vegetarian Indian homes. I also love them for an easy lunch with some simple vegetables on the side.

Coastal Coconut Chutney
1 cup grated coconut, generous
1 to 2 green chilies
1/4 ounce peeled gingerroot
1 pinch salt
1/2 cup creamy Greek yougurt, scant
1 1/2 Tablespoon Bengal gram, (chan dal)
1 Tablespoon lemon juice
water, as needed
1 Tablespoon vegetable oil
2/3 teaspoon mustard seeds
8 curry leaves

Place generous 1 cup grated coconut 1-2 green chiles, 1/4 ounce peeled gingerroot, a pinch of salt, and scant 1/2 cup creamy Greek yogurt in a blender. Dry roast 1 1/2 tablespoons Bengal gram (chana dal) until colored all over, then tip into the blender with 1 tablespoon lemon juice. Blend until smooth, adding water to help. Heat 1 teaspoon vegetable oil in a pan, then add 2/3 teaspoon mustard seeds. When the popping dies down, add 8 curry leaves and cook for 10 seconds longer. Pour this into the chutney and stir it all together. Taste, adjust the seasoning and lemon juice, then serve

MAKES 3/4 CUP

A really lovely chutney from the South, this adds texture, creaminess and
heat.

Cuisine: "Indian"
Source: "Indian Vegetarian Feast by Anjum Anand, 2013"
S(Formatted by Chupa Babi): "Oct 2013"
Yield: "4 pancakes"
- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 133 Calories; 5g Fat (34.1% calories from fat); 6g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 19mg Sodium

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Spicy Creamed Corn Casserole - 41g Carbs, 2g Fiber, 6g Sugar

 

Slow Cooker Spicy Creamed Corn Casserole - 41g Carbs, 2g Fiber, 6g Sugar

Recipe By:
Serving Size: 9
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cal) - Veggie

4 eggs -- lightly beaten
2 cans cream-style corn -- (14.75-ounce)
3/4 cup milk
2 cups packaged biscuit mix
1 can diced green chile peppers -- (4 ounce) undrained
1 cup shredded Monterrey Jack cheese -- (4 ounces)
Nonstick cooking spray

In a large bowl stir together eggs, corn, and milk. Add biscuit mix, chile peppers, and 1/2 cup of the cheese, stirring until combined.

Lightly coat the inside of a 3 1/2 or 4-quart slow cooker with cooking spray. Spoon corn mixture into the prepared cooker.

Cover and cook on low-heat setting for 3 to 3 1/2 hours or until a wooden toothpick inserted near the center comes out clean. Turn off cooker. If possible, remove crockery liner from cooker. Sprinkle with the remaining 1/2 cup cheese. Let stand, covered, for 30 minutes before serving.

Number of Servings: 8 to 10
Prep: 15 min
Slow Cook: 3 to 3 hours 30 minutes (low)
Stand: 30 minutes

Nutrition per serving: 299 cal (36% fat)., 12 g total fat (5g sat. fat), 120 mg chol., 830 mg sodium, 41 g carb., 2 g dietary fiber, 6 g sugar, 11 g protein.

Chupa Note: I used PepperJack cheese, Healthy Bisquick (low fat, low sodium), and 3/4 cup cheese rather than the full cup (6 T in the mix, 6 T on the top). Next time I'll add some minced green onions and red pepper.

Source: "Better Homes Gardens Year-Round Slow Cooker: more than 500 recipes for all seasons"
S(Formatted by Chupa Babi): "Oct 2013"
  - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 228 Calories; 11g Fat (43.1%
calories from fat); 9g Protein; 23g Carbohydrate; 1g Dietary Fiber; 109mg
Cholesterol; 571mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.

NOTES: Cooker: 3 1/2 to 4 qt
Time: LOW for 3 to 3 1/2 hrs

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[Healthy_Recipes_For_Diabetic_Friends] Chickpea Galette - French Socca - 18g carbs, 3g fiber; 5 pts plus

 

                      

* Exported from MasterCook *

                     Chickpea Galette - French Socca

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/3           cups  chickpea flour -- also called garbanzo flour, besan or gram flour
  1           teaspoon  fine sea salt
  1           teaspoon  ground cumin
  3        Tablespoons  olive oil
  1                cup  cold water
                        To cook: -- olive oil
                        Freshly ground black pepper

1.  In a medium bowl, combine the chickpea flour, salt, cumin, and 3
tablespoons oil. Pour in 1 cup / 240 ml cold water in a slow stream,
whisking constantly to avoid lumps. The mixture will be thinner than
pancake batter. Cover and let rest for 2 hours at room temperature, or
overnight in the fridge.

2.  Place a well-seasoned 10-inch / 25 em cast-iron pan in the oven and
preheat the oven to 400°F. / 200°C.

3.  Whisk the batter again. Remove the pan from the oven cautiously (it
will he hot) and pour in a good glug of oil, swirling the pan around to
coat. Add half of the batter to the pan and swirl to cover the entire
surface. Return to the oven and bake until set, 10 to 15 minutes. Switch
the oven to the broiler setting and Ieave the pan in, keeping a close eye
on it, until golden brown and crisp at the top, a few minutes more.

4.  Turn the socca out onto a plate—you may have to help it out with a
thin spatula—and then flip it back onto a cutting board, browned side up.
Cut into square servings with a knife or pizza wheel, drizzle with a
little more olive oil, sprinkle with black pepper, and serve hot. Repeat
with the remaining batter.

Serves 4

USE AS A TART BASE: Prepare the batter as instructed above, but add only
3/4 cup water. Pour the entire amount of batter into the pan  at once and
bake until set, 25 to 30 minutes, before switching to the broiler setting
for another 10 minutes. Turn the socca out onto a plate, then flip it back
onto a serving dish, and garnish with cooked or raw vegetables.

AuthorNote: A staple of Nice's culinary heritage, socca is a thin crepe
made with chickpea flour and baked on giant copper pans in wood-fired
ovens. The large round is sliced into smaller pieces that receive a
drizzle of olive oil and a shower of black pepper before they're eaten,
hot, with one's fingers. It would be sacrilegious to use cutlery.

Though the wood-fire smokiness does a lot to contribute to socca's
addictive flavor, those of us who don't have such an oven can nonetheless
make it —or one of its relations -at home. Socca has various siblings
around the Mediterranean, such as the Italian cecina and farinata, or the
cumin-flavored calentita that Spanish Jews brought with them to North
Africa. And although cumin is untraditional in socca, I tried adding some
to a batch recently and have never looked back.

Aside from baking socca to serve with a predinner drink, I also make a
slightly thicker version to use as a tart base, topped with summertime
vegetables, as for the Zucchini and Apricot Socca Tart on page 76.

Variation:  Sprinkle thinly sliced scallions (white and green parts) on
the batter just after pouring into the hot pan.

Cuisine:
  "French"
Source:
  "French Market Cookbook: vegetarian recipes from my Parisian kitchen
  by Clotilde Dusoulier, 2013"
S(Formatted by Chupa Babi):
  "Oct 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 205 Calories; 12g Fat (52.6%
calories from fat); 7g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 492mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2
Fat.

Nutr. Assoc. : 0 4860 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] French Apple and Salted Caramel Sauce - 11g Carbs, Trace Fiber

 

Apple and Salted Caramel Sauce - 11g Carbs, Trace Fiber

Sauce au caramel salte et al la pomme

Recipe By:
Serving Size: 5    
Preparation Time: 0:00
Categories: Condiment - Low Cal (Less than 300 cal) - Lower Carbs - Veggie

1/2 cup apple cider -- hard cider, or natural unfiltered apple juice
3 tablespoons granulated white sugar -- (not unrefined)
1 teaspoon cornstarch
2 tablespoons  nsalted butter -- or all-natural unsweetened almond butter
1/4 teaspoon fine sea salt

1. Heat the apple cider in a saucepan until just below the simmering point.

2. Meanwhile, put the sugar (make sure it is lump-free) in a small saucepan over medium-low heat. Let the sugar melt; you can swirl the pan around, but do not stir.

3. Once the sugar is entirely melted, it will quickly take on a light amber color; remove the pan from the heat then. Wearing long sleeves and an oven mitt, pour in the hot cider with caution; it will spit and splatter and d the caramel will harden.  Return the pan over medium heat and stir until the caramel is melted again.

4. Put the cornstarch in a small heatproof bowl and whisk in 2 tablespoons of the caramel until dissolved. Pour back into the pan and whisk over medium heat as the mixture thickens slightly.

5. Remove from the heat and whisk in the butter and salt.

6. Serve immediately or at room temperature. Pour leftovers into a jar, refrigerate, and use within a few clays.

MAKES 1/3 CUP  (5 one-tablespoon servings)

This caramel sauce makes a fine companion to crêpes, yogurt, and baked or fresh fruit. The subtle tang of apple cider brings a lovely balance to the flavors, but other fruit juices can be used—orange juice in particular.

Unrefined sugar contains impurities that prevent it from caramelizing properly, so I revert to regular white sugar here.

Cuisine: "French"
Source: "French Market Cookbook: vegetarian recipes from my Parisian kitchen   by Clotilde Dusoulier, 2013"
S(Formatted by Chupa Babi): "Oct 2013"
Yield:"1/3 cup"
- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 83 Calories; 5g Fat (48.8% calories
from fat); trace Protein; 11g Carbohydrate; trace Dietary Fiber; 12mg
Cholesterol; 95mg Sodium

Exchanges: 0 Grain(Starch); 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

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[Healthy_Recipes_For_Diabetic_Friends] Crock Pot Turkey White Bean Pumpkin Chili - 31g Carbs, 12g Fiber, 2.7g Sugar

 

Crock Pot Turkey White Bean Pumpkin Chili - 31g Carbs, 12g Fiber, 2.7g Sugar

From: www.skinnytaste.com - Gina's Weight Watcher Recipes

A perfect fall chili made with pumpkin puree, ground turkey, white beans, green chili and spices. Top this with chopped fresh cilantro, scallions, jalapenos, light sour cream, and/or reduced fat cheddar and serve it with baked chips on the side for a wonderful lunch or dinner.

I am so happy to share this one with you!!! Not all my crock pot experiments get me excited, but when they do they wind up here on Skinnytaste. The pumpkin is not sweet at all, in fact, if you don't mention it, no one would even know it's there but it does add beautiful color to the chili and for picky eaters, a great way to sneak in vegetables.

This is pretty mild as far as heat goes, if you want more kick use chipotle chili powder in place of the chili powder and use it according to your taste. Leftovers can be frozen, enjoy!

Servings: 9
Serving Size: 1 cup
Old Points: 5 pts
Points+: 6 pts

Cooking spray (I used my Misto)
2 lb 99% lean ground turkey
1/2 tsp olive oil
1 small onion, chopped
3 garlic cloves, minced
1 tsp chili powder, to taste
2 bay leaves
2 tsp cumin
1 tsp oregano
2 (15 oz cans) white northern or navy beans (I prefer Goya) rinsed and drained
15 oz can pumpkin puree (not pumpkin pie filling)
4.5 oz canned chopped green chile
2 cups low sodium, fat free chicken broth
Chopped cilantro and chives for topping
Salt and pepper to taste
Low fat sour cream for topping (optional)

Heat a large heavy saute pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes.  Add to crock pot.

Add oil to the saute pan, then onions, garlic, saute about 3 - 4 minutes; add cumin and saute another minute.

Add to crock pot. Add beans, pumpkin puree, green chilies, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Old Points: 5 pts
Points+: 6 pts
Servings: 9
Serving Size: 1 cup
Nutrition per Serving: 272.5 Calories, 2.5g Fat, 32g Protein, 31g Carbs, 12g Fiber, 2.7g Sugar, 499mg Sodium: (without salt)

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RE: RE: Re: [fast5] RE: Starting over

 

I forgot to tell you it isn't too hard for me to wait until my window for my coffee because my window is 11am to 5pm (yeah I know, it's a fast 6 LOL). I am very busy in the mornings and 11am comes pretty quick. 



---In fast5@yahoogroups.com, <fast5@yahoogroups.com> wrote:

I have combined fast 5 with my own program of eat real food as much as possible, fast food rarely and start the day with lemon water. I very much want to try the coffee with coconut oil and butter but I would wait until my window opens.

 

i'm also a strong believer in try it and if it works great if it doesn't oh well you tried! just move that drink to your 5 hour window.



---In fast5@yahoogroups.com, <fast5@yahoogroups.com> wrote:

According to the book there is a limit of 5 calories or so for snacks.

That said, it's also an "experiment of one" and some people have their own tweaks. In general, the thing to do with adding "tweaks" is to experiment and see how it affects you. My guess would be that oils have less effect on fasting than carbs would, but the body's insulin response to food isn't always what you might think it is. The MCT in coconut oil has the effect of revving up the metabolism (as does the caffeine in the coffee!) so the net effect is anyone's guess.

My usual methodology is to do things "by the book" (or according the the recipe) the first time, then tweak if needed. For losing weight, my favorite snack is tea with lemon juice ... lemon juice ... and vinegar ... both do interesting things in the body with the result a person is less hungry and more prone to weight-loss. A twist of lemon in tea also supplies limonene, which helps prevent GERD ... some people have issues with reflux during fasting, and I think lemon slices help with this.





On Tue, Oct 29, 2013 at 7:49 AM, <vanessagray72@...> wrote:


I am new to this and have just one question. During my fast window time would I be permitted to have bulletproof coffee which is with butter and coconut oil. Sorry I dont know where to post this question. I am to understand that there is to be zero carbs during the fast period. Thank you



---In fast5@yahoogroups.com, <vickyg54@...> wrote:

 Elsie,

Glad you're back on track. I make my calories count by eating nourishing foods and avoid junk foods that leave me just wanting more. 


Vicky



---In fast5@yahoogroups.com, <HeatherTwist@...> wrote:

Eat plenty of protein! I think that's the trick to getting through the day without being hungry. Fish and eggs, especially, are hunger-killers. Eat your protein before the rest of the meal ... save dessert until last. Over the years I've observed people here, that is the one theme that keeps coming up: more protein, less sweets, corrals hunger.

If you do get hungry, try lemon juice in tea (or in water), or a bit of vinegar in water. Both of those are kind of magical during a fast. Vitamin C and citric acid are both good too.

Eating plenty of vegies is good too. Fiber does fill you up, and it also does good things for your gut, and gives you loads of nutrients. 

Certain foods seem to trigger "the hungries" the next day. I think sugary foods are the worst in that respect, but finely ground-flour products may be bad too. Steamed rice seems fine for me though. 





On Tue, Sep 24, 2013 at 4:19 PM, <elsie.ovrahim@...> wrote:


Hello,

I am new to this yahoo group. Starting over with fast 5 tomorrow. I began a few months ago and then began to waiver and then tried other things. But my experience with fast 5 that I had for two months is enough. Tomorrow is day one and I am starting Fast 5 again with a new appreciation and determination.

If anyone would like to comment on what they have done to get back on track (emotionally or mentally) that would be appreciated.

Talk soon.

Elsie





--
Heather Twist -- Seattle 7B
http://eatingoffthefoodgrid.blogspot.com/
 
 





--
Heather Twist -- Seattle 7B
http://eatingoffthefoodgrid.blogspot.com/
 
 

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[fast5] RE: RE: Starting over

 

 "I am new to this and have just one question. During my fast window time would I be permitted to have bulletproof coffee which is with butter and coconut oil. Sorry I dont know where to post this question. I am to understand that there is to be zero carbs during the fast period. Thank you"


As Heather said, you are allowed to have anything that has less than 5 calories if you're so hungry you can't wait until the eating window opens.  Having said that, I've been doing this for almost five years and at a certain point, I decided that (for myself) I do have a bulletproof coffee every now and then.  Keeps me completely full all day with energy to spare.  I think the whole point of this WOE is that it keeps your calories down, keeps your insulin low, and blood sugar within normal limits over the course of your lifetime.  Bulletproof coffee doesn't raise insulin or blood sugar in most people, but if you have a certain metabolism where caffeine gives you a huge adrenaline/cortisol rush, you could very well be raising insulin as well. It's up to the individual, but most people don't have adverse effects.  If you're just starting the program, I would stick to the plan as it's laid out in the book.  Over time, if you want to experiment and try some BPC and see how it affects you, I think that would be a good idea.  This WOE really allows you to learn YOUR body- what it likes and what it doesn't.



---In fast5@yahoogroups.com, <fast5@yahoogroups.com> wrote:

I am new to this and have just one question. During my fast window time would I be permitted to have bulletproof coffee which is with butter and coconut oil. Sorry I dont know where to post this question. I am to understand that there is to be zero carbs during the fast period. Thank you



---In fast5@yahoogroups.com, <vickyg54@...> wrote:

 Elsie,

Glad you're back on track. I make my calories count by eating nourishing foods and avoid junk foods that leave me just wanting more. 


Vicky



---In fast5@yahoogroups.com, <HeatherTwist@...> wrote:

Eat plenty of protein! I think that's the trick to getting through the day without being hungry. Fish and eggs, especially, are hunger-killers. Eat your protein before the rest of the meal ... save dessert until last. Over the years I've observed people here, that is the one theme that keeps coming up: more protein, less sweets, corrals hunger.

If you do get hungry, try lemon juice in tea (or in water), or a bit of vinegar in water. Both of those are kind of magical during a fast. Vitamin C and citric acid are both good too.

Eating plenty of vegies is good too. Fiber does fill you up, and it also does good things for your gut, and gives you loads of nutrients. 

Certain foods seem to trigger "the hungries" the next day. I think sugary foods are the worst in that respect, but finely ground-flour products may be bad too. Steamed rice seems fine for me though. 





On Tue, Sep 24, 2013 at 4:19 PM, <elsie.ovrahim@...> wrote:


Hello,

I am new to this yahoo group. Starting over with fast 5 tomorrow. I began a few months ago and then began to waiver and then tried other things. But my experience with fast 5 that I had for two months is enough. Tomorrow is day one and I am starting Fast 5 again with a new appreciation and determination.

If anyone would like to comment on what they have done to get back on track (emotionally or mentally) that would be appreciated.

Talk soon.

Elsie





--
Heather Twist -- Seattle 7B
http://eatingoffthefoodgrid.blogspot.com/
 
 

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Re: [MADLOVE4LOUiELOUiE] HAPPY HALLOWEEN!

you as well...love the image..
 
Terri

From: "louielouienvegas@aol.com" <louielouienvegas@aol.com>
To: MADLOVE4LOUiELOUiE@yahoogroups.com
Sent: Wednesday, October 30, 2013 10:22:06 PM
Subject: [MADLOVE4LOUiELOUiE] HAPPY HALLOWEEN!


HAVE A FREAKY ASS HALLOWEEN 2 ALL!!!!



Posted by at No comments:

Wednesday, October 30, 2013

[epilepsy] Medicine

 

I just went to my nuerologist today, and had a blood test done with differential, and CBC test. The finale of the test was everything looked good except for white blood cells which are low because of the Depakote er I was told, I have to go back to him in 3 months, and if everything looks good he's questioning getting me off of the Depakote er, but currently I'm only take 1000mg daily, but past that drug I'm on alot more that wouldn't be changed.

Sent from my iPod

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Just a friendly reminder: Please remember to sign your post and remember to clean up messages when you reply to them.  This is especially important if you are on digest.  This not only helps out the list owner but, it makes messages much easier to read when they arrive in our inboxes.

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[MADLOVE4LOUiELOUiE] HAPPY HALLOWEEN!


HAVE A FREAKY ASS HALLOWEEN 2 ALL!!!!
Posted by at No comments:

[Healthy_Recipes_For_Diabetic_Friends] Curried Cabbage - 10g carbs, 3g fiber; 2 pts plus

 

                      
* Exported from MasterCook *

                             Curried Cabbage

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  vegetable oil
     1/2           cup  minced shallots
  2                     garlic cloves -- minced
  2        tablespoons  whole-grain Dijon mustard
  2          teaspoons  curry powder
  1           teaspoon  ground turmeric
  12              cups  thinly sliced green cabbage -- (about 3 pounds)
     1/4           cup  fat-free less-sodium chik'n broth
     1/4           cup  rice vinegar
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add shallots
and garlic; saute 2 minutes. Add mustard, curry, and turmeric; cook 3.
minute, stirring constantly. Stir in cabbage and remaining ingredients;
cook 5 minutes or until tender, stirring frequently. 

Yield: 8 servings (serving size: 2/3 cup).

CALORIES 58 (46% fat); FAT 3g (sat 0 4g, mono 0.7g, poly I9), PROTEIN
1.89,CARB 8 4g, FIBER 2. 8g; CHOLOmg; IRON 1mg; SODIUM 244mg, CALC58.9

The pungent flavors of turmeric, mustard, and curry powder go well with
grilled [Favorites].

Source:
  "Cooking Light Complete Meals in Minutes"
S(Formatted by Chupa Babi):
  "Oct 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 64 Calories; 2g Fat (29.0% calories
from fat); 3g Protein; 10g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 210mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 26528 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Brown Rice and Onion Pilaf - 3 pts plus; 23g carbs, 2g fiber

 

                      
* Exported from MasterCook *

                        Brown Rice and Onion Pilaf

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5 1/3         ounces  boil-in-bag brown rice -- (1 bag)
                        Cooking spray
  1                cup  chopped Vidalia onions -- or other sweet onion
  1 1/2           cups  spinach -- coarsely chopped
     1/4           cup  pine nuts -- toasted
  4                     sun-dried tomato halves -- chopped
     1/4      teaspoon  salt
     1/8      teaspoon  freshly ground black pepper

Cook rice according to package directions, omitting salt and fat.
While rice cooks, heat a medium nonstick skillet over medium-high heat;
coat pan with cooking spray. Add onion to pan, and cook 5 to 6 minutes or
until browned, stirring frequently. Remove from heat. Stir in cooked rice,
spinach, and remaining ingredients; toss gently until spinach wilts. 

Yield: 6 servings (serving size: about 1/2 cup).

CALORIES 141 (24% fat); FAT 3.79 (sat 0.79, monol.29. polyl.79); PROTEIN
3.2g;  CARB 23.6g; FIBER 2.5g; CHOL 0mg; IRON 1mg; SODIUM 112mg; CALC 27mg

Source:
  "Cooking Light Complete Meals in Minutes"
S(Formatted by Chupa Babi):
  "Oct 2013"
Yield:
  "3 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 132 Calories; 3g Fat (20.3%
calories from fat); 4g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 138mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

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