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Old December 2, 2012   #16
Zana
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*-- Diabetic Recipe --*

3-Alarm Chili

Servings: 4
Prep time: 15 minutes
Cook time: 1 hour
Total: 1 hour 15 minutes

Ingredients
1 pound top sirloin, coarsely ground
1 medium white onion, 6 ounces, chopped
1 large clove garlic, minced
1 medium red bell pepper, 6 ounces, seeded and chopped
3 tablespoons chili powder
1/2 tablespoon ground cumin
1 teaspoon crushed dried oregano
1 14 1/2-ounce no salt added crushed tomatoes
1/2 cup low-sodium canned beef broth
1/2 cup plain non-fat yogurt
2 tablespoons minced fresh cilantro
1/4 teaspoon cayenne pepper
salt (to taste)
freshly ground pepper (to taste)

Directions
1. Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
2. Measure 2 tablespoons of the onion; set aside.
3. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
4. Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
5. Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
6. When chili is done, ladle into bowl and offer topping to spoon onto each serving.

Nutrition Information
Per serving: 252 calories (26% calories from fat), 31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate, 4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges: 3 1/2 lean protein, 1 carbohydrate (3 vegetable)
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Old December 2, 2012   #17
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Diabetic Friendly

Bean and Pumpkin Chicken Tostadas
- 29.9g Carbs, 8g Fiber, 3.3g Sugar

From: SparkPeople user CHEF_MEG

Tostadas, basically open-faced tacos or tortilla pizzas, are perfect for weeknight meals. For this fall-inspired version, Chef Meg uses canned pumpkin and white beans with leftover chicken for a dinner
that's ready in 15 minutes.

Prepare: 10 min
Cook: 5 min
Servings: 4

--> Sauce
2 Tbsp canned pumpkin puree
1/4 cup fat-free Greek yogurt
1 Tbsp orange juice
Pinch chili powder

2 tsp canola oil
1/2 medium onion, diced (about 1/2 cup)
1 Anaheim chili, deseeded and minced (optional)
1 tsp chili powder
1/2 tsp ground cumin
1 (14.5 oz can) white or red kidney beans, drained and rinsed
12 oz cooked chicken breast, chopped or shredded
4 corn tortillas
1/2 cup canned pumpkin puree
1/4 cup shredded low-fat Monterrey Jack cheese
2 Tbsp chopped parsley (optional)

Mix the sauce ingredients together in a small bowl and set aside.

Place a medium skillet over medium heat, then add the oil to the warm
pan. Add the onion and pepper, and cook for two to three minutes, until
the onions are soft. Stir in the spices and beans, and cook for two
minutes. Stir in the chicken and remove the pan from heat.

Preheat the broiler. Microwave the tortillas for 30 seconds, just to
warm them. Place the tortillas on a baking sheet, then spread each with
two tablespoons pumpkin puree. Divide the bean and chicken mixture among
the four tortillas. Sprinkle one tablespoon of cheese on each tostada,
and broil until the cheese melts and the tortilla is slightly brown.
Keep the oven door ajar, and watch the tostadas closely.

Remove from the oven and sprinkle on the parsley. Serve with a heaping tablespoon of sauce.

Servings: 4
Nutrition per Serving:
269 Calories, 3.9g Total Fat, 1.4g Saturated Fat, 0.6g Polyunsaturated
Fat, 0.3g Monounsaturated Fat, 55.5mg Cholesterol, 235.7mg Sodium,
474.4mg Potassium, 29.9g Total Carbs, 8g Dietary Fiber, 3.3g Sugars,
30.1g Protein
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Old December 2, 2012   #18
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Diabetic Friendly

Grilled Roasted Vegetables with Pineapple
- 17.1g Carbs, 2.7g Fiber, 5.3g Sugar

From: SparkPeople user HONEYLEA
These tasty roasted vegetables can be cooked on the grill or roasted
in the oven! The pineapple adds a wonderful sweetness to the vegetables.
This recipe is easily modified to include your favorite vegetables or
spices.
Servings: 6

1 cup diced potato (peeled or unpeeled)
1 cup chopped bell pepper (any color)
1 cup chopped raw mushrooms
1 medium onion, chopped
1 cup cherry tomatoes
1 can pineapple chunks in natural juices
3 Tbsp olive oil
2 tsp chopped garlic
2 tsp dill weed
1 tsp celery salt or celery seed
1 1/2 tsp cayenne pepper (optional)
1 1/2 tsp garlic powder (optional)
1 1/2 tsp onion powder (optional)
Salt (to taste)
Pepper (to taste)
**Different vegetables and spices can be substituted based on preference
and availability**

Chop the vegetables into similar sized chunks. Place all ingredients
in large bowl. Do not drain pineapple. Mix thoughly, then drain all
liquids.

Grilled:
Option 1 -- place vegetables in grill-safe roasting pan and place on
grill. Med high heat. Stir every 5-10 minutes until tender.

Option 2 -- place vegetables on heavy duty aluminum foil sprayed lightly
with Pam. Fold aluminum foil into a sealed pouch and place on grill. Med
heat. Turn over every 5 minutes for 20 - 25 minutes. (Is usually done by
the time your meat is done)

Oven: Place vegetables in roasting pan. Bake at 350 degrees. Stir every
10 minutes until tender.

Servings: 6
Nutrition per Serving:
135.2 Calories, 7.2g Total Fat, 1g Saturated Fat, 0.7g Polyunsaturated Fat,
5.1g Monounsaturated Fat, 0mg Cholesterol, 406.6mg Sodium, 384.5mg Potassium,
17.1g Total Carbs, 2.7g Dietary Fiber, 5.3g Sugars, 2.2g Protein
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Old December 2, 2012   #19
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Diabetic Friendly

Garlic-Yellow Squash Soup
- 22g Carbs, 3.8g Fiber, 4.2g Sugar

From: www.extraordinaryhealth.com
By: Sally Fallon, author of Nourishing Traditions
Serves: 6

2 medium onions, peeled and chopped
16 cloves garlic, peeled and chopped
2 stalks celery, chopped
3 Tbsp butter
1 1/2 quarts chicken stock
2 potatoes, washed and cut up
Several sprigs fresh thyme, tied together
1 tsp dried green peppercorns, crushed
3 yellow crookneck squash; washed, trimmed and sliced
Sea salt or fish sauce
Pepper, to taste

Saute onions, garlic and celery gently in butter until soft. Add
chicken stock and potatoes. Bring to a boil and skim. Add thyme
and crushed peppercorns. Simmer covered until potatoes are tender.
Add squash and simmer about 10 minutes more or until squash is
tender. Blend soup with a hand-held blender. If soup is too thick,
thin with water. Season to taste.

Salt and pepper not included for nutrition.

Nutrition From: www.caloriecount.about.com
Serves: 6
Serving Size: 467 g
Nutrition per Serving:
159 Calories, 55 Calories from Fat, 6.1g Total Fat, 3.7g Saturated Fat,
15mg Cholesterol, 133mg Sodium, 22g Total Carbs, 3.8g Dietary Fiber,
4.2g Sugars, 5.4g Protein
Vitamin A 8% - Vitamin C 61% - Calcium 5% - Iron 8%
Nutrition Grade: A-

Good points:
High in potassium
High in vitamin B6
Very high in vitamin C

Bad points:
High in saturated fat

With Olive Oil instead of butter! No salt or fish sauce! No Thyme!
Serves: 6
Serving Size: 467 g
Nutrition per Serving:
168 Calories, 66 Calories from Fat, 7.3g Total Fat, 1.1g Saturated Fat,
0mg Cholesterol, 92mg Sodium, 21.9g Total Carbs, 3.8g Dietary Fiber,
4.2g Sugars, 5.4g Protein
Vitamin A 5% - Vitamin C 60% - Calcium 5% - Iron 8%
Nutrition Grade: A

Good points:
No cholesterol
High in potassium
High in vitamin B6
Very high in vitamin C
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Old December 2, 2012   #20
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Diabetic Friendly

Southwestern Cod Saute

- 18.42g Carbs, 10.13g Fiber, 5.83g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

This is a great meal-in-one dish that can be prepared in just
25 minutes using our Healthy Saute method of cooking, which uses
no heated oils. Enjoy!
Prep and Cook Time: 15 minutes
Cooking Time: 10 minutes

1 medium onion, cut in half and sliced medium thick
6 medium cloves garlic, pressed
1-2 tsp minced jalapeno pepper*, seeds removed
1 Tbsp chicken broth
2 cups diced zucchini into 1/2-inch cubes)
1 lb cod filets, cut into 1 inch pieces
15 oz can diced tomatoes
3 Tbsp fresh lemon juice
2 Tbsp chopped fresh cilantro
1 Tbsp chopped fresh oregano
1 ripe but firm medium avocado, diced into 1-inch pieces
Salt and black pepper to taste
*if you like your food less spicy, consider using less jalapeno pepper

Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.

Prepare all other ingredients before starting the saute.

Heat 1 Tsp broth in a 10-12 inch stainless steel skillet. Healthy Saute onion in broth over medium heat, stirring frequently for 5 minutes.

Add garlic, zucchini, jalapeno, and cod and continue to saute for another 2 minutes, stirring frequently.

Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.

Serving Suggestion: Serve with Rice

Serves: 4
Total Weight: 410.43g
Nutrition per Serving:
304.43 Calories, 128.34 Calories from Fat, 25.69 Calories from Saturated Fat, 28.35g Protein, 18.42g Carbs, 10.13g Dietary Fiber, 0.30g Soluble Fiber, 1.02g Insoluble Fiber, 5.83g Total Sugar, 1.26g Monosaccharides, 0.44g Disaccharides, 2.09g Other Carbs, 14.26g Total Fat, 2.85g Saturated Fat, 0.31g Mono Fat, 0.59g Poly Fat, 41.96mg Cholesterol, 1.36 mg Iron, 0.24 mg Manganese, 1162.07 mg Potassium, 386.19 mg Sodium
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Old December 2, 2012   #21
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Diabetic Friendly

Saffron Poached Chicken with Parsley and Tarragon Gremolata
- 28g Carbs, 5g Fiber, 7g Sugar

From: Love Good Food by Sophie Michell VIA www.cleaneatingmag.com

Saffron adds such a wonderful perfume and color to dishes. Here
I have gently poached some chicken and vegetables in a saffron-infused stock, then added extra layers of flavors with the Italian classic gremolata, adding orange zest for extra aroma.

Hands-on time: 25 minutes
Total time: 40 minutes
Serves: 4

2 1/2 cups chicken stock
2/3 cup white wine
A large pinch of saffron threads
4 4-oz boneless, skinless chicken breast halves
8 baby carrots, trimmed
4 bulbs of baby fennel, trimmed and cut in half
4 scallions, trimmed
2 zucchini, cut into 1/4-inch-thick batons
Kosher salt
Freshly ground black pepper

--> Tarragon Gremolata
Scant 1/3 cup finely chopped flat-leaf parsley
1 tsp grated orange zest
1 tsp grated lemon zest
1 small handful of tarragon
1 garlic clove, finely chopped
3 1/2 tbsp olive oil (optional)

--> To Serve
3 oz boiled new potatoes

Pour the stock and wine into a saucepan and bring to a boil. Add
the saffron threads, then reduce the heat to low and simmer for
5 minutes.

Meanwhile, to make the gremolata, put all the ingredients in a bowl
and mix to combine. Season with salt and pepper and set aside.

Season the chicken with salt and pepper. Bring the stock back to a
boil, then put the chicken in the stock, reduce the heat to low
again and simmer until cooked through, about 10 minutes. Remove
the chicken from the stock, cover with foil and let rest in a warm
place.

Meanwhile, put the carrots, fennel, scallions and zucchini in the
stock and cook for 5 minutes. Use a slotted spoon to remove the
vegetables from the stock and keep warm. Increase the heat and
simmer the stock until it is reduced by half, 15 to 20 minutes.

Cut each of the chicken breasts into slices against the grain on
the diagonal. Divide the vegetables among individual deep plates
and put the chicken slices on top. Spoon a little stock over and
add spoonfuls of gremolata. Serve immediately with boiled new
potatoes, if desired.

Serves: 4
Serving Size: 4 oz chicken, 3/4 oz potatoes

Nutrients per Serving:
465 Calories, 5g Total Fat, 1g Sat Fat, 1g Monounsaturated Fat,
1g Polyunsaturated Fat, 132mg Cholesterol, 28g Carbs, 5g Fiber,
7g Sugars, 63g Protein, 36mg Sodium
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