[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts Steak - 8.6g Carbs, 3.5g Fiber, 2.1g Sugar

 

Brussels Sprouts Steak - 8.6g Carbs, 3.5g Fiber, 2.1g Sugar

From: The Vegetarian Paleo Recipe Cookbook: 47 All Natural Gluten-Free Meals and Desserts (The Paleo Recipe Cookbooks)

Whether you love or fear these tiny vegetables, you've got to taste this brussels sprouts steaks.
Serves: 2
Cook Time: 15 min

2 cups Brussels Sprouts
1/4 tsp black pepper
1/2 tsp garlic powder

Bring a large pan of water to a boil and add the brussels sprouts. Remove from water after 3 minutes. Be careful not to overcook as this will make them bitter.

Add the brussels sprouts to a blender and pulse for 2 – 3 minutes. Add the spices and incorporate into the mixture.

Shape the mixture into two rounds (similar to a hamburger).

Grease a frying pan with olive oil and place over medium heat. Grill the steaks for 2 minutes on each side.

Serves: 2
Nutrition From: www.caloriecount.about.com
Serving Size: 89 g
Nutrition per Serving:
41 Calories, 3 Calories from Fat, 0.3g Total Fat, 0mg Cholesterol,
22mg Sodium, 8.6g Total Carbs, 3.5g Dietary Fiber, 2.1g Sugars, 3.1g Protein
Vitamin A 13%- Vitamin C 125% - Calcium 4% - Iron 7%
Nutrition Grade: A

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

Bad points:
High in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Caramelized Onion and Savoy Cabbage Chowder with Thyme - 33g Carbs, 9g Fiber, 9g

 

Caramelized Onion and Savoy Cabbage Chowder with Thyme - 33g Carbs, 9g Fiber, 9g Sugar

Note: See separate nutrition for the croutons.
From: www.vegetariantimes.com

Green cabbage can be substituted for savoy cabbage in this hearty chowder.
Serves: 6

1/2 cup apple cider
1 Tbsp low-sodium soy sauce
2 tsp apple cider vinegar
2 Tbsp olive oil, divided
2 Tbsp unsalted butter, divided
12 oz savoy cabbage, cut into large dice (6 to 7 cups)
3 large onions, cut into large dice (1 1/2 lb)
3 cloves garlic, minced (1 Tbsp)
2 Tbsp fresh thyme leaves, roughly chopped, divided
3 cups Cheese Croutons (recipe, below)

1. Combine apple cider, soy sauce, and vinegar in small bowl.

2. Heat 1 Tbsp olive oil and 1 Tbsp butter in skillet over medium-high
heat. Add cabbage, and season with salt, if desired. Cook 5 to 7 minutes,
stirring occasionally. Transfer to shallow bowl.

3. Heat remaining 1 Tbsp oil and 1 Tbsp butter in large Dutch oven over
medium heat. Add onions, and season with salt, if desired. Cover, and
cook 8 to 10 minutes, or until onions are softened, stirring occasionally.
Uncover, and cook 16 to 18 minutes, or until onions are golden brown.
Add garlic, 1 1/2 Tbsp thyme, and apple cider mixture, stirring to
scrape up browned bits on pan bottom. Bring to a simmer, and cook
1 minute. Add cabbage and 5 cups water, and bring to a boil. Reduce
heat to medium-low, partially cover, and cook 
15 minutes. Serve
topped with Cheese Croutons and remaining 1 1/2 tsp thyme.

Serves: 6
Serving Size: 1 1/3-cup soup plus 1/2 cup croutons
Nutrition per Serving:
334 Calories, 21g Total Fat, 8g Saturated Fat, 26mg Cholesterol,
7g Protein, 33g Carbs, 9g Fiber, 9g Sugar, 215mg Sodium

=========================================
Cheese Croutons - 16g Carbs, 6g Fiber, 1g Sugar

These crunchy garlic croutons get an extra bit of flavor from
nutty Swiss or Gruyere cheese sprinkled on after toasting.
Makes: 3 cups

8 oz whole-grain ciabatta or other rustic bread, cut into 3/4-inch cubes
3 Tbsp olive oil
2 Tbsp unsalted butter
2 cloves garlic, minced (2 tsp)
1/3 cup finely grated Swiss or Gruyere cheese

1. Preheat oven to 350 degrees F. Line baking sheet with parchment
paper. Place bread cubes in heat-proof bowl.

2. Warm olive oil and butter in medium skillet over low heat. Add
garlic, and mash it with back of wooden spoon to break up a bit
more. Increase heat to medium, and cook 3 to 4 minutes, 
or until
garlic starts to turn light brown around edges. Remove from heat,
and discard garlic pieces.

3. Drizzle oil mixture over bread cubes, stirring to coat. Season
with salt, if desired. Spread bread cubes on prepared baking sheet.
Bake 15 to 20 minutes, or until 
crisp and brown on bottoms. Push
croutons close together, and sprinkle cheese over all. Bake
2 minutes more, or until cheese melts. Cool on baking sheet, then
pull apart to serve.

Makes: 3 cups
Serving Size: 1/2 cup croutons
Nutrition per Serving:
185 Calories, 13g Total Fat, 4g Saturated Fat, 16mg Cholesterol,
4g Protein, 16g Carbs, 6g Fiber, 1g Sugar, 103mg Sodium

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