[Healthy_Recipes_For_Diabetic_Friends] Green Vegetable Minestrone - 31g Carbs, 5g Fiber, 0g Added Sugar

 

Green Vegetable Minestrone - 31g Carbs, 5g Fiber, 0g Added Sugar

From: EatingWell - EatingWell One-Pot Meals, September 1998    

Minestrone is sort of a catch-all Italian term for soup, but it's always a welcome meal, especially when it's fortified, as it is here, with plenty of vegetables and protein-packed chickpeas. If you want a little more bite, consider substituting mildly bitter escarole for the chard.

Nutrition Profile - -  Diabetes appropriate | Low calorie | Low saturated fat | Low cholesterol | Healthy weight | Heart healthy | High fiber

Active Time: 45 min
Total Time: 1 hour 10 min
Servings: 8
Serving Size: about 1 1/2 cups each

3 Tbsp extra-virgin olive oil, divided
2 small leeks, white and light green parts only, quartered, washed and sliced
2 small stalks celery, diced
1 medium onion, chopped
1 1/2 teaspoons salt, divided
2 small zucchini, quartered lengthwise and sliced
1 medium potato, peeled and diced
2 cloves garlic, minced
8 cups water
1 cup whole-wheat short pasta, such as elbows, bowties or shells
8 cups chopped green chard leaves
1 (15 oz can) chickpeas, rinsed
1 cup frozen peas
Freshly ground pepper to taste
1/2 cup freshly grated Parmesan cheese
1/4 cup chopped fresh parsley or basil

Heat 1 tablespoon oil in a Dutch oven, over medium heat. Add leeks, celery, onion and 1┌2 teaspoon salt and cook, stirring, until softened, 7 to 10 minutes. Add zucchini, potato and garlic and cook, stirring, about 1 minute more. Add water and the remaining 1 teaspoon salt. Bring to a boil. Reduce heat to low and simmer, partially covered, until the vegetables are tender, 12 to 15 minutes.

Add pasta and chard; cook, uncovered, for 5 minutes. Add chickpeas and peas and simmer until the pasta is just tender, 3 to 4 minutes more. Season with pepper. Ladle the soup into bowls and drizzle with the remaining 2 tablespoons oil. Top with Parmesan and parsley (or basil). Serve immediately.

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. Reheat before continuing.

Servings: 8
Serving Size: about 1 1/2 cups each
Nutrition per Serving: 217 Calories, 8g Fat, 2g Sat, 5g Mono, 4mg Cholesterol, 31g Carbs, 5g Fiber, 0g Added Sugars, 8g Protein, 686mg Sodium, 502mg Potassium

Nutrition Bonus: Vitamin A (58% daily value), Vitamin C (38% dv), Magnesium (19% dv), Folate (17% dv), Iron (15% dv).
Carbohydrate Servings: 2

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

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[Healthy_Recipes_For_Diabetic_Friends] Three Bean Bake - 32.7g Carbs, 8.3g Fiber, 2.3g Sugar

 

Three Bean Bake - 32.7g Carbs, 8.3g Fiber, 2.3g Sugar

From: SparkPeople user GINNA79
A healthy casserole or wonderful side dish.
Servings: 10

1 medium onion, thinly slice (approx. 1 cup)
1 stalk celery, thinly sliced (approx. 1/2 cup)
1 (16 oz can) pinto beans, rinsed and drained (yield about 2 cups)
1 (16 oz can ) great northern beans, rinsed and drained (yield about 2 cups)
1 (16 oz can ) garbanzo beans, rinsed and drained (yield about 2 cups)
1 (8 oz can ) tomato sauce
1/4 cup apple juice, unsweetened
1 Tbsp light molasses

Heat oven to 375*F.

In nonstick pan combine onion and celery. Cook over medium heat 8-10 minutes or until veggies are tender.

In 2 quart casserole dish, stir in remaining ingredients and cooked veggies. Cover. Bake for about 30 minutes, or until hot and bubbly.

Servings: 10
Nutrition per Serving: 168.1 Calories, 0.9g Total Fat, 0.2g Saturated Fat, 0.4g Polyunsaturated Fat, 0.2g Monounsaturated Fat, 0mg Cholesterol, 321.8mg Sodium, 461.5mg Potassium, 32.7g Total Carbs, 8.3g Dietary Fiber, 2.3g Sugars, 8.8g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Cheesy Baked Zucchini - 4g Carbs, 1g Fiber, 0g Sugars

 

Cheesy Baked Zucchini - 4g Carbs, 1g Fiber, 0g Sugars

From: By Mayo Clinic Staff
This recipe is one of 50 collected in "The Mayo Clinic Kids' Cookbook," published by Good Books.

Dietitian's tip: This fun recipe is easy for young chefs to prepare with a little help from an adult.
Serves: 2

1 medium zucchini, about 6 inches long
1 tsp olive oil
1/8 tsp garlic powder
1/8 tsp onion powder
2 Tbsp grated Parmesan cheese

Preheat oven to 375 F. Trim the ends off the zucchini. At every half-inch along the zucchini, slice most of the way through the zucchini, but don't cut all the way down. It should look like the zucchini is sliced in rounds but all the slices are still connected underneath.

Gently pat the zucchini dry with a paper towel. Place the zucchini on a piece of aluminum foil large enough to wrap completely around it. Drizzle the top of the zucchini with olive oil. Sprinkle with garlic and onion powders. Wrap the zucchini in foil and pinch closed. Lay it on a baking sheet.

Bake for 30 to 35 minutes or until the zucchini is tender when you poke it with a fork. Remove from the oven and open the foil. Sprinkle the cheese over the zucchini. Leave the foil open. Put the zucchini back in the oven for 1 to 2 minutes, until the cheese melts and turns a little brown. Serve warm.

Serves: 2
Serving size: 1/2 zucchini
Nutrition per Serving: 52 Calories, 4g Total Fat, 1g Saturated Fat, 0 Trans Fat, 2g Monounsaturated Fat, 4mg Cholesterol, 85mg Sodium, 3g Protein, 4g Total Carbs, 1g Dietary Fiber, 0g Sugars

DASH Eating Plan Servings: 1 Vegetables, 1 Fats and oils

Mayo Clinic Healthy Weight Pyramid Servings: 1 Vegetables

Diabetes Meal Plan Exchanges: 1 Fat, 1 Non-starchy vegetables 

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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Croquettes - 10.7g , 3.7g Fiber, 3.8g Sugar

 

Cauliflower Croquettes - 10.7g , 3.7g Fiber, 3.8g Sugar

{Be sure to squeeze the water out or they will not hold together.}

From: www.divaliciousrecipesinthecity.com

Cauliflower. Farewell potato and welcome cauliflower…come in and make yourself comfortable.  Who knew what a tasty and versatile vegetable it is. Low in carbs and fabulous with cheese. This is another great idea from Your Lighter Side blog.. I can eat these just as a snack and dip them in home made mayonnaise….divalicious! You could add chopped spring onions or perhaps chives to this too.  I have also made them with cheese in the middle which was yummy but they did not hold their shape as well. Time to experiment with cheeses…

1 Cauliflower, medium head
1 cup parmesan cheese, grated
2 tsp garlic powder
Pepper

Cut the cauliflower into florets, place in a saucepan of water, bring to the boil and simmer for 10-15 minutes until soft.

Drain the water and cool. Squeeze the florets in your hand to get rid of excess water.

Mash the cauliflower either by hand or blender. Add seasoning.

Make into croquettes shapes by hand.

Put the Parmesan cheese on a plate and roll the croquettes in the cheese.

Place the croquettes onto parchment/greaseproof paper and put into the fridge for about 30 minutes to firm up.

Heat the oven to 190c/375F degrees. Place the croquettes in the oven and cook for about 10-15 minutes, turning them to get an even golden color.

Eat and enjoy!

Golden brown, texture like potato..

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 202 g
Nutrition per Serving: 223 Calories, 111 Calories from Fat, 12.3g Total Fat, 8.1g Saturated Fat, 0g Trans Fat, 41mg Cholesterol, 570mg Sodium, 10.7g Total Carbs, 3.7g Dietary Fiber, 3.8g Sugars, 21.3g Protein
Vitamin A 8% - Vitamin C 112% - Calcium 54% - Iron 4%
Nutrition Grade: B-

Good points:
    Very high in calcium
    Very high in phosphorus
    Very high in vitamin C

Bad points:
    High in saturated fat
    High in sodium

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[Healthy_Recipes_For_Diabetic_Friends] Chicken Noodle Soup - 16.1g Carbs, 3.9g Fiber, 6.2g Sugar

 

Chicken Noodle Soup - 16.1g Carbs, 3.9g Fiber, 6.2g Sugar

From: www.elanaspantry.com

1 quart low sodium chicken broth
1 rib celery, diced
1 large carrot, diced
1 small zucchini, made into noodles with julienne slicer

Bring chicken stock to a boil in a medium pot, then reduce to a simmer

Add celery and carrots to pot and simmer until tender, about 10-20 minutes

Add zucchini noodles and cook a few more minutes

Serve

Makes: 1190 g
Nutrition per Serving: 114 Calories, 4 Calories from Fat, 0.5g Total Fat, 0g Trans Fat, 0mg Cholesterol, 413mg Sodium, 16.1g Total Carbs, 3.9g Dietary Fiber , 6.2g Sugars, 10.4g Protein
Vitamin A 20% - Vitamin C 48% - Calcium 4% - Iron 17%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    High in dietary fiber
    High in iron
    High in potassium
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Creamy Kale Soup - 17.7g Carbs, 2.6g Fiber, 2.0g Sugar

 

Creamy Kale Soup -  17.7g Carbs, 2.6g Fiber, 2.0g Sugar

From: www.peakmarket.com

2 bacon slices, diced
8 oz chorizo sausage, casings removed & chopped
1 cup onion, diced
2 garlic cloves, minced
2 tsp all purpose flour
6 cups low sodium chicken stock     
1/4 tsp dried chilies, crushed
2 medium size potatoes, unpeeled
1 cup kale leaves, shredded (lightly packed)     
1 cup half and half cream     
Parmesan cheese, grated

Directions In a large saucepan; cook bacon on medium until almost crisp. Add sausage. Scramble-fry for about 5 minutes until sausage is browned. Transfer sausage and bacon with slotted spoon to paper towel-lined plate to drain. Set aside.

Heat 2 teaspoon (10 ml) drippings in same saucepan on medium. Add onion and garlic. Cook for 5 to 10 minutes, stirring often, until onion is softened.

Sprinkle with flour. Heat and stir for 1 minute. Add stock and chilies; stir. Bring to a boil.

Cut potatoes in half lengthwise. Cut crosswise into 1/4 inch (6 mm) slices, making half moons. Add to stock. Boil gently, partially covered, for 10 minutes until potatoes are almost tender. Add kale and sausage mixture. Boil gently, partially covered, for 5 minutes. Remove from heat.

Stir in cream. Garnish individual servings with parmesan cheese.

Nutrition From: www.caloriecount.about.com
Does not include cheese.
Serves: 6
Serving Size: 427 g
Nutrition per Serving: 275 Calories, 142 Calories from Fat, 15.8g Total Fat, 6.4g Saturated Fat, 0.1g Trans Fat, 52mg Cholesterol, 402mg Sodium, 17.7g Total Carbs, 2.6g Dietary Fiber, 2.0g Sugars, 13.5g Protein
Vitamin A 26% - Vitamin C 52% - Calcium 7% - Iron 9%
Nutrition Grade: B-

Good points:
    Low in sugar
    Very high in vitamin B6
    High in vitamin C

Bad points:
    High in saturated fat

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Cauliflower Bites - 13.7g Carbs, 6.4g Fiber, 6g Sugar

 

Roasted Cauliflower Bites - 13.7g Carbs, 6.4g Fiber, 6g Sugar

From: www.blog.fatfreevegan.com
You can turn these into Buffalo Bites by tossing them with your favorite hot sauce after they've baked for 15 minutes; then continue baking until done.
Preparation time: 10 min
Cooking time: 30 min
Servings: 6

1 head cauliflower
1 tsp mild chili powder
1/2 tsp salt (optional or to taste)
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp chipotle chile powder (optional)

 Preheat oven to 400F. Line a baking sheet with parchment paper or silicone baking mat.

Cut the cauliflower into individual bite-sized florets. Try to keep them about the same size. Rinse them in a colander under running water. Shake off excess water but don't dry. Spread them out on the baking sheet.

Combine all seasonings in a small bowl. Sprinkle over the cauliflower, turning the florets so that all sides are seasoned. Bake in preheated oven for 15 minutes; turn florets and bake another 15 minutes or until they are beginning to brown in spots. Remove and serve warm with nacho cheese or other dipping sauce.

Servings: 6
Nutrition per Serving: 65 Calories, 3 Calories from Fat, <1g Total Fat, 0mg Cholesterol, 273.4mg Sodium, 764.6mg Potassium, 13.7g Carbs, 6.4g Fiber, 6g Sugar, 5g Protein

===========================================
Vegan Nacho Cheese Sauce - 6.5g Carbs, <1g Fiber, < 1g Sugar

Use this luscious sauce as a dip or as an ingredient in burritos, tacos, or jalapeno poppers.
Preparation time: 10 min
Cooking time: 10 min
Servings: 8

1 cup plain, sugar-free non-dairy milk
1/4 cup nutritional yeast
1/4 cup mashed sweet potato
2 Tbsp potato starch OR cornstarch
1 Tbsp lemon juice
1/2 - 3/4 tsp salt (optional or to taste)
1/2 tsp dry mustard
1/8 tsp garlic powder
1/8 tsp onion powder
1/8 tsp ground cumin
1 (10 oz can) Rotel Diced Tomatoes and Chilies, drained and liquid reserved
Chipotle powder, to taste

Put all ingredients except Rotel tomatoes and chipotle into the blender. Blend at high speed until smooth. Pour into a saucepan and cook, stirring constantly, over medium-high heat until boiling. Reduce heat to low and continue cooking and stirring until mixture becomes very thick. Stir in the drained tomatoes. If sauce is too thick, add a tablespoon or so of the reserved tomato liquid. Check seasoning, and add chipotle powder to taste if you'd like it spicier.

Serve warm with Roasted Cauliflower Bites, tortilla chips, or crackers or atop burritos and tacos.

Servings: 8
Makes: about 2 cups
Nutrition per Serving: 46 Calories, 8 Calories from Fat, < 1g Total Fat, 0mg Cholesterol, 168mg Sodium, 71.9mg Potassium, 6.5g Carbs, <1g Fiber, < 1g Sugar, 4g Protein
Nutritional data uses: 1 cup of plain soymilk

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[Healthy_Recipes_For_Diabetic_Friends] Creamy Broccoli Turmeric Soup - 14.3g Carbs, 6.7g Fiber, 5.8g Sugar

 

Creamy Broccoli Turmeric Soup - 14.3g Carbs, 6.7g Fiber, 5.8g Sugar

From: www.aharmonyhealing.com
Vegan, Vegetarian, Paleo, Gluten-Free, Dairy-Free
Servings: 4

1 Tbsp organic virgin coconut oil
1 small white onion, diced (1/2 cup)
1stalk celery, diced
1 1/2 tsp Himalayan pink salt
2 garlic cloves, minced
1 tsp turmeric powder
1 large head Broccoli, stems removed and cut into florets
1 bay leaf
5 cups organic vegetable stock
1/4 tsp fresh ginger, grated
1/8 tsp cayenne pepper
1/8 tsp fresh ground black pepper
1 small avocado
1/2 fresh lemon

1. Melt coconut oil over medium heat in a large pot with a lid. Add diced onions and celery and sprinkle with 1 teaspoon of the Himalayan pink salt. Cook until soft around 3-5 minutes.

2. Add garlic and turmeric during the last 1-2 minutes of the onions and celery cooking, and continue cooking on low heat while stirring frequently to keep the garlic and turmeric from burning.

3. Add broccoli florets, bay leaf, vegetable stock, ginger, cayenne, black pepper, and remaining 1/2 teaspoon of salt. Cover pot and cook over medium-low heat until broccoli is tender, around 25-30 minutes.

4. After soup is done cooking, remove from heat and add peeled and pitted avocado that is cut in half. Puree soup with an immersion blender until smooth. You can also blend the soup in a regular blender. Taste and add more salt if needed.

5. Pour soup into bowls and add a squeeze of fresh lemon juice. Enjoy immediately.

Nutrition From: www.caloriecount.about.com
  >> Omitting salt. Using low sodium broth. Using 2 cups broccoli.
Servings: 4
Serving Size: 426 g
Nutrition per Serving: 164 Calories, 98 Calories from Fat, 10.8g Total Fat, 4.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 198mg Sodium, 14.3g Total Carbs, 6.7g Dietary Fiber, 5.8g Sugars, 4.6g Protein
Vitamin A 8% - Vitamin C 85% - Calcium 6% - Iron 10%
Nutrition Grade: B+

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

Bad points:
    High in saturated fat

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[fast5] (unknown)

 

Hi. I am new on here. I am on my 4 th day of fast 5. This plan has really helped me stop my food and calorie obsessing. I have 5-8 pounds to lose. I have already lost 3. So glad to have found this plan and group.

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[Healthy_Recipes_For_Diabetic_Friends] Quick and Easy Ketchup - 4.1g Carbs, 3.3g Sugar

 

 Quick and Easy Ketchup - 4.1g Carbs, 3.3g Sugar

From: www.stellastyle.com
Prep Time: 5 min  
Cook Time: n/a
Serves: 24  

8 oz tomato sauce (make sure there are no added sugars in ingredients list)
6 oz tomato paste (make sure there are no added sugars in ingredients list)
2 Tbsp white vinegar
1/4 cup sugar substitute

1. Mix all ingredients together in a small bowl.

Helpful Tip: Refrigerate in a covered container until needed for up to 2 to 3 weeks.

Nutrition From: www.caloriecount.about.com
Using no salt added tomato sauce and paste
Servings: 24
Serving Size: 20 g
Nutrition per Serving: 19 Calories, 0 Calories from Fat, 0g Total Fat, 0g Trans Fat, 0mg Cholesterol, 10mg Sodium, 4.1g Total Carbs, 3.3g Sugars, 0.4g Protein
Vitamin A 3% - Vitamin C 3% - Iron 1%
Nutrition Grade: A-

Good points:
    Very low in saturated fat
    No cholesterol
    Low in sodium
    High in potassium
    High in vitamin A
    High in vitamin C

Bad points:
    Very high in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Real Healthy Onion Rings - 5g Carbs, 2g Fiber

 

Real Healthy Onion Rings - 5g Carbs, 2g Fiber

From: www.realhealthyrecipes.com
You won't believe these onion rings are gluten free and baked! I'll admit it. My favorite cheat foods are battered and fried. Onion rings, sweet potato fries, zucchini sticks and fish tacos…. As much as I love those cheat foods, those are a once-in-a-while treat. Luckily it's actually quite easy to make a healthy version of onion rings that tastes as good as the real thing! And these ones won't give you a tummy ache  
 
No fryer needed, just a baking sheet

1 large yellow onion, cut into 1/2 inch slices
1 cup almond meal
Dash of salt
1/4 tsp garlic powder
1 cup coconut milk, full fat
1 omega-3 egg

1. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
2. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
3. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
4. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
5. Remove from oven and serve immediately.

Servings: 5
Nutrition per Serving: 105 Calories, 8g Fat, 48mg Sodium, 5g Carbs, 2g Fiber, 4g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Cumin Paleo Cauliflower Rice - 13.4g Carbs, 5.2g Fiber, 5.8g Sugar

 

Cumin Paleo Cauliflower Rice - 13.4g Carbs, 5.2g Fiber, 5.8g Sugar

From: www.veggieconverter.com

1 1/2 lb head cauliflower, broken into florets
2 Tbsp coconut oil
1 large onion, chopped
2 cloves garlic, minced
1 tsp cumin
1/2 tsp sea salt
1/4 cup vegetable or bone broth

Shred florets in a food processor to turn them into a rice-like consistency.

Melt the oil in a large skillet over medium-high heat. Add onion and seasonings. Cook for 5 minutes or until onion is tender.

Stir in cauliflower and broth. Cover and cook for 15 minutes, or until cauliflower is tender.

Serve.

Nutrition From: www.caloriecount.about.com
Omitting salt and using low sodium vegetable broth.
Servings: 4
Serving Size: 231 g
Nutrition per Serving: 122 Calories, 64 Calories from Fat, 7.1g Total Fat, 5.9g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 61mg Sodium, 13.4g Total Carbs, 5.2g Dietary Fiber, 5.8g Sugars, 3.8g Protein
Vitamin A 1% - Vitamin C 141% - Calcium 5% - Iron 6%
Nutrition Grade: A-

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

Bad points:
    Very high in saturated fat
    High in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Seven Layer Salad - 1g Fiber, 8g Net Carbs

 

Seven Layer Salad - 1g Fiber, 8g Net Carbs

From: George Stella's Good Carb Family Cookbook - Recipe by Mary Beth Guard
Mary Beth and Michael Guard are great friends in Oklahoma City, Oklahoma! A few years ago they invited me for a weekend at their home where together with her friends we shopped, cooked and ate all types of wonderful low carb dishes. Mary Beth, being quite the gourmand, made and presented us this wonderfully delicious and very impressive seven layer salad that she has so graciously agreed to share.
Prep Time: 30 min
Cook Time: 0 min
Serves: 16

2 bags slaw mix OR 1 head white cabbage, shredded
1 1/2 cups shredded cheddar cheese (may use 3⁄4 cup crumbled bleu cheese)
1 green OR red bell pepper, seeded and diced
3/4 head cauliflower, chopped or thinly sliced
1/2 red onion, finely chopped
1 lb bacon, freshly cooked until crispy and large crumbled
2 cups cooked boneless chicken breast, shredded or cubed

  > DRESSING
2 cups mayonnaise
1 Tbsp red wine vinegar
1 Tbsp sugar substitute
1 tsp Beau Monde seasoning (available in spice section of market)

SPECIAL EQUIPMENT: large, clear glass "Truffle" or salad bowl

1. Add the dressing ingredients to a bowl and mix well.

2. Toss the cabbage with the dressing and place in the bottom of the bowl as the first layer followed in order by the cheese, peppers, cauliflower, onion, bacon and chicken. Serve from the bottom up so the dressing from the cabbage reaches the other ingredients.

George's Tips: You may leave the chicken out if using this salad as a side dish and this salad can be made the day before as it keeps well for several days refrigerated. A cheese grater works perfectly to chop the cauliflower into tiny pieces!

350 Calories, 25g Fat, 19g Protein, 1g Fiber, 8g Net Carbs

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