Wednesday, August 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chicken Gumbo - 11g Carbs, 2g Fiber

 

Chicken Gumbo - 11g Carbs, 2g Fiber

From: National Heart, Lung and Blood Institute
You'll add this simple but filling dish to your list of your favorite comfort foods.
Servings: 8
Serving size: 3/4 cup

1 tsp vegetable oil
1/4 cup all-purpose flour
3 cups chicken, less sodium broth
1 1/2 lb chicken breast, skinless, boneless, cut into 1-inch strips
1 cup potatoes, cubed
1 cup onions, chopped
1 cup carrots, coarsely chopped
1/2 medium carrots, grated
1/4 cup celery, chopped
4 cloves garlic, finely minced
2 stalks scallions, (green onions) chopped
1 bay leaf
1/2 tsp thyme
1/2 tsp black pepper
2 tsp jalapeno peppers
1 cups okra, sliced into 1/2-inch pieces

1. Add oil to large pot and heat over medium flame.

2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.

3. Slowly stir in all broth using wire whisk. Cook for two minutes. Broth mixture should not be lumpy.

4. Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20 to 30 minutes.

5. Add okra and let cook for 15 to 20 more minutes.

6. Remove bay leaf and serve hot in bowl or over rice.

Servings: 8
Serving size: 3/4 cup
Nutrition per Serving: 165 Calories, 4g Fat, 51mg Cholesterol, 81mg Sodium, 1g Saturated Fat, 21g Protein, 11g Carbs, 2g Fiber


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[Healthy_Recipes_For_Diabetic_Friends] Grilled Turkey Mole - 6g Carbs, 1g Fiber

 

Grilled Turkey Mole - 6g Carbs, 1g Fiber

From: www.diabeticlivingonline.com
Mole (MOH-lay), a Mexican specialty, is a rich, reddish-brown sauce that contains an unexpected ingredient -- chocolate. Chili powder, garlic, and tomatoes also flavor this sauce, a common accompaniment to poultry.
Total Time: 33 min
Servings: 6

6 medium turkey, breast tenderloin steaks
1/4 cups lime juice
2 Tbsp chili powder (divided rougly into 1 tablespoon and 1/2 teaspoon)
2 tsp hot sauce
1 Tbsp margarine
1/2 cup onion
2 tsp sugar
1 clove garlic, minced
1 can tomatoes, diced, undrained
1/4 cup green chile peppers
1/2 tsp cocoa powder, unsweetened
1/8 tsp salt
Sour cream, light or fat-free

1. Rinse turkey; pat dry. Place the turkey in a plastic bag set in a shallow dish. For marinade, in a small bowl stir together the lime juice, the 1 tablespoon chili powder, and the hot pepper sauce. Pour over turkey. Close bag. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.

2. Meanwhile, for the mole sauce, in a medium saucepan heat margarine or butter over medium-high heat until melted. Cook and stir the onion, sugar, and garlic in hot margarine or butter about 7 minutes or until onion is tender. Stir in the undrained tomatoes, chile peppers, cocoa powder, the 1-1/2 teaspoons chili powder, and the salt. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat; set aside.

3. Meanwhile, for the mole sauce, in a medium saucepan heat margarine or butter over medium-high heat until melted. Cook and stir the onion, sugar, and garlic in hot margarine or butter about 7 minutes or until onion is tender. Stir in the undrained tomatoes, chile peppers, cocoa powder, the 1-1/2 teaspoons chili powder, and the salt. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Remove from heat; set aside.

4. Drain the turkey, discarding the marinade. Grill turkey on the lightly greased rack of an uncovered grill directly over medium coals for 8 to 10 minutes or until turkey is tender and no longer pink, turning once. Serve with mole sauce and, if desired, sour cream. Makes 6 servings.

Servings: 6
Nutrition per Serving: 156 Calories, 5g Fat, 50mg Cholesterol, 231mg Sodium, 1g Saturated Fat, 22g Protein, 6g Carbs, 1g Fiber


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Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
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