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Sunday, July 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] REVISED: Cajun Deluxe Turkey Burger

OOOPs sorry I had the wrong amount typed in for the Mayo.

Cajun Deluxe Turkey Burger

12 oz extra lean ground turkey
8 slices Jennie O turkey bacon, lower sodium
1/2 tsp pepper, or to taste
1 tsp salt free Cajun seasoning, or to taste (store bought or homemade)
1 tsp garlic powder
4 slices red onion
4 lettuce leaves
4 slices tomato
4 slices cheese (I used Kraft slim cut sharp cheddar not processed cheese)
4 Flatout Foldit 5 grain and flax flatbreads (or a low carb bagel thin)
2 Tbsp Mayo (optional)
2 tsp mustard (optional)

Grind or finely chop turkey bacon.

Combine the ground turkey, chopped bacon, pepper, garlic powder and
Cajun seasoning together well then form 4 patties. Ideally, make this
mixture at least 8 hours before cooking so that the turkey can marinate
with the other ingredients.

Heat grill to medium high heat. Grill turkey burgers approximately 14 to
16 minutes. Always cook to well done, 165 degrees F as measured by a
meat thermometer. Melt a slice of cheese on each burger.

Spread 1 tsp mayo and 1/2 tsp mustard on flatout foldit then layer the
lettuce, tomato, onion and burger.

Makes: 4 servings

Nutritional Information per Serving: Calories 318, Protein 31 gr, Fat 17
gr, Sat Fat 4 gr, Carbs 17 gr, Sugar 2 gr, Fiber 6 gr, Sodium 688 mg,
Cholesterol 81 mg
----------------------------------------------------------

Cajun Spice Blend, Salt Free

2 Tbsp onion powder
2 Tbsp ground sweet smoked paprika
1 1/2 Tbsp garlic powder
1 1/2 tsp dried leaf thyme
3/4 tsp dried leaf oregano
1 tsp chili powder
1 tsp black peppercorns
1 small to medium bay leaf
1/2 tsp red pepper flakes
1/2 tsp cayenne pepper, or to taste

Grind all ingredients in a spice grinder or coffee grinder. Use in any
recipe calling for Cajun spices.

Makes about 1/2 cup (24 - 1 tsp servings)

Nutritional Information per tsp Seasoning: Calories 7, Carbs 2 gr,
Sodium 4 mg, Potassium 15 mg

Darlene

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Posted by: Darlene BC <dsharple@shaw.ca>

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[Healthy_Recipes_For_Diabetic_Friends] Cajun Deluxe Turkey Burger

Cajun Deluxe Turkey Burger

12 oz extra lean ground turkey
8 slices Jennie O turkey bacon, lower sodium
1/2 tsp pepper, or to taste
1 tsp salt free Cajun seasoning, or to taste (store bought or homemade)
1 tsp garlic powder
4 slices red onion
4 lettuce leaves
4 slices tomato
4 slices cheese (I used Kraft slim cut sharp cheddar not processed cheese)
4 Flatout Foldit 5 grain and flax flatbreads (or a low carb bagel thin)
1/4 cup Mayo (optional)
2 tsp mustard (optional)

Grind or finely chop turkey bacon.

Combine the ground turkey, chopped bacon, pepper, garlic powder and
Cajun seasoning together well then form 4 patties. Ideally, make this
mixture at least 8 hours before cooking so that the turkey can marinate
with the other ingredients.

Heat grill to medium high heat. Grill turkey burgers approximately 14 to
16 minutes. Always cook to well done, 165 degrees F as measured by a
meat thermometer. Melt a slice of cheese on each burger.

Spread 1 tsp mayo and 1/2 tsp mustard on flatout foldit then layer the
lettuce, tomato, onion and burger.

Makes: 4 servings

Nutritional Information per Serving: Calories 318, Protein 31 gr, Fat 17
gr, Sat Fat 4 gr, Carbs 17 gr, Sugar 2 gr, Fiber 6 gr, Sodium 688 mg,
Cholesterol 81 mg
----------------------------------------------------------

Cajun Spice Blend, Salt Free

2 Tbsp onion powder
2 Tbsp ground sweet smoked paprika
1 1/2 Tbsp garlic powder
1 1/2 tsp dried leaf thyme
3/4 tsp dried leaf oregano
1 tsp chili powder
1 tsp black peppercorns
1 small to medium bay leaf
1/2 tsp red pepper flakes
1/2 tsp cayenne pepper, or to taste

Grind all ingredients in a spice grinder or coffee grinder. Use in any
recipe calling for Cajun spices.

Makes about 1/2 cup (24 - 1 tsp servings)

Nutritional Information per tsp Seasoning: Calories 7, Carbs 2 gr,
Sodium 4 mg, Potassium 15 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, July 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Colorful Stuffed Peppers - 14g Carbs, 3g Fiber, 5g Sugars

Colorful Stuffed Peppers - 14g Carbs, 3g Fiber, 5g Sugars

From: Jennie-O Turkey
Since the recipes does not specify white or brown rice for nutrition take that into consideration!
Servings: 4

2 bell peppers, preferably a mix of yellow, green or red
1/2 (16 oz pkg) Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 Tbsp fresh basil OR 1 tsp dried basil leaves
1/4 tsp salt, if desired
1/4 tsp freshly ground black pepper
1 (14 1/2 oz can) low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
Paprika, if desired
Fresh parsley, if desired

Heat oven to 375F.

Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.

Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.

Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.

Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.

Remove meat mixture from heat and stir in 1/2 cup cheese.

Mound heaping 1/2 cup of mixture into each pepper half.

Bake 20 minutes or until filling is hot and peppers are tender.

Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.

Always cook to an internal temperature of 165F.

Servings: 4
Nutrition per Serving: 160 Calories, 2.5g Fat, 1g Saturated Fat, 30mg Cholesterol, 210mg Sodium, 20g Protein, 14g Carbs, 3g Dietary Fiber, 5g Sugars

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Posted by: chefgloria1030@yahoo.com

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Wednesday, July 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Lime Pork Tenderloin

Lime Pork Tenderloin

4 large cloves garlic, minced
3 Tbsp fresh lime juice
2 Tbsp extra virgin olive oil, divided
1 tsp unsulphured blackstrap molasses
1 tsp low sodium soy sauce
1/2 tsp chili powder, or to taste
Salt and freshly ground pepper, to taste
1 1/2 lb pork tenderloin
1 small red apple, optional for garnish

Preheat oven to 375 degrees F.

In large mixing bowl combine garlic, lime juice, 1 Tbsp oil, molasses,
soy sauce, chili powder, salt and pepper. Place tenderloin in bowl,
turning to completely coat with marinade.

Heat large ovenproof pan or cast iron skillet over high heat. Add
remaining oil. When oil is hot, use tongs to place meat in skillet,
being careful to avoid splatter. Turn tenderloin every 2 to 3 minutes
for even searing to seal in juices.

Remove pan from burner. Pour remaining marinade over meat and brush to
coat well. Add 3 Tbsp water to bottom of skillet, not on tenderloin.

Place pan in oven. Cook approximately 30 minutes or until a meat
thermometer inserted into center reads 145 degrees. Remove skillet from
oven and allow tenderloin to rest for 5 minutes before slicing.

For garnish, if using, cut apple in thin slices.

Cut tenderloin diagonally in 1/4 to 1/2 inch slices. Arrange slices on
plate, garnish with apple slices, and drizzle with remaining juice from
pan.

Nutritional Information Per Serving: Calories: 185 ; Protein: 24 g ;
Fat: 8 g ; Sodium: 90 mg; Saturated Fat: 2 g ; Dietary Fiber: 0 g ;
Carbohydrates: 2 g

--
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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Tuesday, July 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Kefir Okroshka Russian Cold Vegetable Soup - 12g Carbs, 1g Fiber, 6g Sugar

Kefir Okroshka Russian Cold Vegetable Soup - 12g Carbs, 1g Fiber, 6g Sugar

From: Vegetarian Times - July/August 2012 p.30
This is a heartier cold soup than most, thanks to the steamed potatoes and carrots. Serve with dark rye or pumpernickel bread.
Serves: 8

3 cups plain kefir
4 green onions, finely chopped (1/2 cup)
3 Tbsp coarsely chopped fresh dill
1/2 lb red or boiling potatoes, peeled and cut into 1/4-inch dice
6 oz carrots (2 medium), peeled and cut into 1/4-inch dice
1 Persian cucumber OR 1/2 English cucumber, peeled, seeded, and cut into 1/4-inch dice
1 cup radishes, halved and thinly sliced (1/2 cup)
1 cup arugula or radish leaves, coarsely chopped

1. Stir together kefir, green onions, and dill in pitcher or medium bowl. Season with salt and pepper, if desired. Chill at least 1 hour (or overnight).

2. Steam potatoes and carrots in steamer basket over boiling water 7 to 8 minutes, or until tender, but still firm. Transfer to bowl to cool.

3. Add cucumber, radishes, and arugula to potato mixture. Pour kefir mixture over vegetables, and stir to combine.

Serves: 8
Serving Size: 1/2 cup
Nutrition per Serving: 89 Calories, 3g Total Fat, 2g Saturated Fat, 14mg Cholesterol, 4g Protein, 58mg Sodium, 12g Carbs, 1g Fiber, 6g Sugar

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Posted by: chefgloria1030@yahoo.com

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[Healthy_Recipes_For_Diabetic_Friends] Chicken Ole - 18g Carbs, 3.2g Fiber

Chicken Ole - 18g Carbs, 3.2g Fiber

From: The Complete Diabetes Prevention Plan
Servings: 4

1 lb boneless skinless chicken breast, cut into bite-size pieces
1 tsp ground cumin
1/4 tsp ground black pepper
1 Tbsp extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14 1/2 oz can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions

Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.

Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.

Servings: 4
Nutrition per Serving: 231 Calories, 5.2g Fat, 0.9g Saturated Fat, 65mg Cholesterol, 403mg Sodium, 29g Protein, 18g Carbs, 3.2g Dietary Fiber

Exchanges: 3 Very Lean Meat, 1/2 Starch, 1 1/2 Vegetable, 1/2 Fat

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Posted by: chefgloria1030@yahoo.com

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[Healthy_Recipes_For_Diabetic_Friends] Lime Pork Tenderloin - 2g Carbs, 0g Fiber

Lime Pork Tenderloin - 2g Carbs, 0g Fiber

From: diabeticgourmet.com
Servings: 6

4 large cloves garlic, minced
3 Tbsp fresh lime juice
2 Tbsp extra virgin olive oil, divided
1 tsp unsulphured blackstrap molasses
1 tsp low-sodium soy sauce
1/2 tsp chili powder, or to taste
Salt and freshly ground pepper, to taste
1-1/2 lb pork tenderloin
1 small red apple, optional for garnish

Preheat oven to 375 degrees.

In large mixing bowl combine garlic, lime juice, 1 tablespoon oil, molasses, soy sauce, chili powder, salt and pepper. Place tenderloin in bowl, turning to completely coat with marinade.

Heat large ovenproof pan or cast iron skillet over high heat. Add remaining oil. When oil is hot, use tongs to place meat in skillet, being careful to avoid splatter. Turn tenderloin every 2-3 minutes for even searing to seal in juices.

Remove pan from burner. Pour remaining marinade over meat and brush to coat well. Add 3 tablespoons water to bottom of skillet, not on tenderloin.

Place pan in oven. Cook approximately 30 minutes or until a meat thermometer inserted into center reads 145 degrees. Remove skillet from oven and allow tenderloin to rest for 5 minutes before slicing.

For garnish, if using, cut apple in thin slices.

Cut tenderloin diagonally in 1/4-1/2 inch slices. Arrange slices on plate, garnish with apple slices, and drizzle with remaining juice from pan.

Servings: 6
Nutrition per Serving: 185 Calories, 8g Fat, 2g Saturated Fat, 90mg Sodium, 24g Protein, 2g Carbs, 0g Dietary Fiber

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Posted by: chefgloria1030@yahoo.com

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[Healthy_Recipes_For_Diabetic_Friends] Stir Fried Chicken and Basil - 3.8g Carbs, 1.2g Fiber, 1.3g Sugar

Stir Fried Chicken and Basil - 3.8g Carbs, 1.2g Fiber, 1.3g Sugar

From: Cook's Country - June/July 2010
To ensure our Stir-Fried Chicken and Basil cooked quickly, we sliced the peppers and chicken into thin strips. We found that a tiny bit of oyster sauce added a salty, vibrant flavor to this dish. A rasp-style grater, such as a Microplane, made grating ginger quick and easy. To make this dish more filling, we paired it with rice. Fresh herbs like mint and basil bring a bright flavor to this dish.
Serves: 4

1/4 cup oyster sauce
2 Tbsp water
1 Tbsp rice vinegar
1 Tbsp Asian chili-garlic sauce
8 thin-cut, boneless, skinless chicken cutlets (about 1 1/2 lb), cut crosswise into 1-inch pieces
3 Tbsp vegetable oil
1 red bell pepper, seeded and sliced thin
1/2 cup finely chopped fresh basil
1/4 cup finely chopped fresh mint
1 Tbsp grated fresh ginger

1. Combine oyster sauce, water, vinegar, and chili-garlic sauce in small bowl. Pat chicken dry with paper towels. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat until just smoking. Cook half of chicken until no longer pink, 1 to 2 minutes per side. Transfer to plate. Repeat with additional 1 tablespoon oil and remaining chicken.

2. Add remaining oil and bell pepper to empty skillet and cook until softened, about 5 minutes. Stir in basil, mint, and ginger and cook until fragrant, about 30 seconds. Add oyster sauce mixture and chicken, along with any accumulated juices, and simmer until slightly thickened, about 1 minute. Serve.

Nutrition From: www.caloriecount.about.com
Does not include 1 Tbsp Asian chili-garlic sauce
Servings: 4
Serving Size: 235 g
Nutrition per Serving: 435 Calories, 207 Calories from Fat, 23g Total Fat, 5.5g Saturated Fat, 151mg Cholesterol, 259mg Sodium, 531mg Potassium, 3.8g Total Carbs, 1.2g Dietary Fiber, 1.3g Sugars, 49.9g Protein
Vitamin A 28%   - Vitamin C 66% - Calcium 5% - Iron 17%

Nutrition Grade: B

Good points:
   Low in sugar
   High in niacin
   High in selenium
   High in vitamin B6
   High in vitamin C