Low Carb / Diabetic

[Semigourmet]

How about starting a thread for Diabetic recipes or Low Carb recipes.
Lets share our tried and true low carb recipes so that we can enlarge our library.

I know there are other Diabetic Recipes on this thread but maybe the Administrators will create its own Thread as the other special diet recipes have, and put them all together.

 

[Semigourmet]

Black Bean Garnachas


Ingredients

1 can diced tomatoes with garlic and onion
1 can black beans or pinto beans, drained
2 cloves garlic, minced
1 to 2 teaspoons minced jalapenos (optional)
½ teaspoon ground cumin
1 cup cubed grilled chicken
4 flour tortillas
½ cup shredded sharp cheddar cheese



Directions

1. Combine undrained tomatoes, beans, garlic, jalapeno peppers and cumin in large skillet. Cook over medium high heat 5 to 7 minutes or until thickened, stirring occasionally. Stir in chicken. Season with salt and pepper, if desired.

2. Arrange tortillas in single layer on grill over medium heat. Spread about ¾ cup chicken mixture over each tortilla. Top with cheese.

3. Cook about 3 minutes or until bottoms of tortillas are browned and cheese is melted. Top with shredded lettuce, diced avocado and sliced jalapeno peppers, if desired. Or fresh diced tomatoes.



Calories 382 Fat 11g Sodium 1471mg Carbs. 46g Fiber 7g Sugars g Cholesterol mg Calcium mg Protein g Iron g

Notes This is very filling, Easy and tasty.

 

[Semigourmet]

Spinach, Cheese and Prosciutto Stuffed Chicken Breasts (Very Good)


Servings 4



Ingredients

4 boneless, skinless chicken breasts
Salt & pepper
4 slices (1/2 oz. each) prosciutto ham
4 slices (1/2 oz. each) smoked provolone
1 cup spinach leaves, chopped
4 tablespoons flour, divided
1 tablespoon olive oil
1 tablespoon butter
1 cup chicken broth
1 tablespoon heavy cream



Directions

1. Preheat oven to 350 F.

2. Slice chicken breasts horizontally, stopping about ½ inch from long side of each breast. Open breasts like books; sprinkle lightly with salt and pepper. Lay 1 slice prosciutto, 1 slice provolone and ¼ cup spinach in each chicken breast. Fold closed.

3. Spread 3 tablespoons flour on a plate. Holding chicken breast closed, dredge both sides in flour; shake off excess. Sprinkle dredged chicken with salt and pepper. Repeat with remaining breasts.

4. Heat oil and butters in large skillet over medium heat. Place chicken in skillet; cook about 4 minutes per side or until browned.

5. Remove chicken to shallow baking dish. Cook in prepared oven 10 minutes or until done.

6. Meanwhile, combine chicken broth and cream in small bowl. Whisk in remaining tablespoon flour. Pour broth mixture into skillet; cook, stirring, until sauce thickens (about 3 minutes). Spoon sauce onto serving plate; top with chicken breasts.



Calories: 371 Fat 23g Sodium 854mg Carbs 7g Fiber 1g Sugars g

Notes

 

[Semigourmet]

Thai Chicken Broccoli Salad
(I have not tried this one but my friend says it is REALLY good)



Ingredients

4 ounces uncooked linguine
Nonstick cooking spray
½ pound boneless skinless chicken breasts, cut into 2-inch strips
2 cups broccoli florets
2/3 cup chopped red bell pepper
6 green onions, sliced diagonally into 1-inch pieces
¼ cup reduced fat creamy peanut butter
2 tablespoons low sodium soy sauce
2 teaspoons dark sesame oil
½ teaspoons red pepper flakes
1/8 teaspoon garlic powder
¼ cup unsalted peanuts, chopped



Directions

1. Cook pasta according to package directions, omitting salt. Drain.

2. Spray large nonstick skillet with cooking spray; heat over medium high heat until hot. Add chicken; stir fry 5 minutes or until chicken is no longer pink. Remove chicken form skillet.

3. Add broccoli and 2 tablespoons cold water to skillet. Cook, covered, 2 minutes. Uncover; cook and stir 2 minutes or until broccoli is crisp tender. Remove broccoli from skillet. Combine pasta, chicken, broccoli, bell pepper and onions in large bowl.

4. Combine peanut butter, 2 tablespoons hot water, soy sauce, oil, red pepper flakes and garlic powder in small bowl until well blended. Drizzle over pasta mixture; toss to coat. Top with peanuts before serving.


Calories 275 Fat 29g Sodium 314mg Carbs. 29g Fiber 4g Sugars g

Notes

 

[Semigourmet]

English Muffin Breakfast Sandwiches



Ingredients

2 English muffins, slit into halves and toasted
2 tablespoons plain nonfat yogurt
1 tablespoon spicy brown or Dijon mustard
½ teaspoon dried tarragon or basil
4 poached eggs, kept warm
4 large tomato slices (about ¼? thick)
4 slices Canadian bacon
2 slices reduced fat Swiss cheese, cut crosswise into halves or 1 cup shredded part skim mozzarella cheese
Paprika, optional



Directions

1. Preheat broiler. Place muffin halves on baking sheet or broiler pan.

2. Combine yogurt, mustard and tarragon in small bowl and stir until well blended. Spread ¼ of yogurt mixture evenly over each muffin half. Top each muffin half with poached egg, tomato slice and Canadian bacon.

3. Place under broiler about 4 inches from heat source; broil 2 minutes. Top Each muffin half and broil 1 minute or until cheese begins to brown slightly. Sprinkle with paprika, if desired.



Calories 233 Fat 9g Sodium 836mg Carbs. 17g Fiber 1g Sugars g

Notes

 

[Semigourmet]

Tex Mex Breakfast Pizza

Servings 8




Ingredients

Nonstick cooking spray
1 ½ cups frozen loose packed diced hash brown potatoes, thawed.
2 green onions, sliced (1/4 cup)
1-2 canned jalapeno peppers or canned whole green chile peppers, drained seeded, and chopped
¼ teaspoon ground cumin
1 clove garlic, minced
1 cup refrigerated or frozen egg product, thawed
¼ cup fat free milk
1 tablespoon snipped fresh cilantro
1 16 ounce Italian bread shell (boboli)
½ cup shredded reduced fat Monterey Jack cheese (2 ounces)
1 small tomato, seeded and chopped



Directions

1. Spray a large skillet with nonstick coating. Preheat over medium heat. Add the potatoes, green onions, peppers, cumin, and garlic. Cook and stir about 3 minutes or until the vegetables are tender.

2. In a small bowl stir together egg product, milk and cilantro; add too skillet. Cook, without stirring, until mixture begins to set on the bottom and around the edge. Using a spatula, lift and fold the partially cooked mixture so uncooked portion flows underneath. Continue cooking and folding until egg product is cooked through, but is still glossy and moist. Remove from heat.

3. To assemble pizza, place the break shell on a large baking sheet or a 12 inch pizza pan. Spinkle half of the cheese over the shell. Top with the egg mixture, tomato, and the remaining cheese.

4. Bake in a 375 degree oven for 8 to 10 minutes or until cheese is melted. Cut into wedges to serve.



Calories 235 Fat 6g Sodium 424g Carbs 33g Fiber 2g Sugars g
Cholesterol 8mg Calcium 11% Protein 14g Iron 15%

Notes

 

[Semigourmet]

Tripple Berry Breakfast Parfait

Servings 4




Ingredients

2 cups vanilla sugar free nonfat yogurt
¼ teaspoon ground cinnamon
1 cup sliced strawberries
½ cup blueberries
½ cup raspberries
1 cup low fat granola without raisins




Directions

1. Combine yogurt and cinnamon in small bowl. Combine strawberries, blueberries and raspberries in medium bowl.

2. For each parfait, layer ¼ cup fruit mixture, 2 tablespoons granola and ¼ cup yogurt mixture in parfait glass. Repeat layers. Garnish with mint leave, if desired.




Calories 236 Fat 2g Sodium 101mg Carbs. 49g Fiber 2g Sugar g

Notes

 

[Semigourmet]

Tomato Beef (This is VERY Good)


Servings 4




Ingredients

¾ pound lean boneless beef steak (such as top round, flank, or sirloin)
2 teaspoons cornstarch
2 teaspoons soy sauce
1 tablespoon dry sherry
1 tablespoon water
¼ cup salad oil
½ teaspoon minced fresh ginger
1 clove garlic, minced
2 large stalks celery, cut into ¼ inch thick slanting slices
1 medium size onion, cut into wedges, layers separated
1 green bell pepper, seeded and cut into 1 inch squares
3 medium tomatoes, each cut into 6 wedges
Salt
Cooking sauce
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 tablespoon cornstarch
3 tablespoons catsup
1 teaspoon curry powder
½ cup water



Directions


1. Cut beef with the grain into 1 ½ inch wide strips; then cut each strip across the grain into 1/8 inch thick slanting slices. In a bowl, stir together cornstarch, soy, sherry, and water. Add meat and stir to coat, then stir in 1 ½ teaspoons of the oil and let marinate for 15 minutes.

2. Meanwhile, prepare cooking sauce; stir together all cooking sauce ingredients, and set aside.

3. Place wok over high heat; when wok is hot, add 2 tablespoons of the oil. When oil begins to heat, add ginger and garlic and stir once. Add meat mixture and stir fry until meat is browned (1 ½ to 2 minutes); remove from wok and set aside.

4. Pour remaining 1 ½ tablespoons oil into wok. When oil is hot, add celery and onion and stir fry for 1 minute. Add bell pepper and stir fry for 1 minute, adding a few drops of water if wok appears dry. Add tomatoes and stir fry for 1 minute. Return meat to wok. Stir Cooking sauce, pour into wok, and stir until sauce boils and thickens. Season to taste with salt.




Calories 308 Fat 18g Sodium 679mg Carbs 16g Fiber g Sugars g Cholesterol mg Protein g Iron g

Notes

 

[Semigourmet]

Bluecheese Stuffed Sirloin Patties

Servings 4



Ingredients

1 ½ pounds ground sirloin
½ cup shredded sharp cheddar cheese
¼ cup finely chopped parsley
2 teaspoons Dijon mustard
1 clove garlic, minced
1 teaspoon Worcestershire sauce
¼ teaspoon salt
2 teaspoons extra virgin olive oil
1 medium red bell pepper, cut into thin strips



Directions

1. Shape sirloin into 8 even patties, about 4 inches in diameter and ¼ inch thick.

2. in small mixing bowl, combine cheddar and blue cheeses, parsley, mustard, garlic, Worcestarshire sauce and salt. Toss gently to blend thoroughly.

3. Mound ¼ of cheese mixture on each of 4 patties (about 3 tablespoons per patty). Top with remaining 4 patties; pinch edges completely. Set aside.

4. Place 12 inch nonstick skillet over medium high heat until hot. Add olive oil; tilt skillet to coat bottom. Add bell peppers and salt to taste; cook 4 minutes or until edges of peppers begin to brown. Remove from skillet and keep warm.

5. Return skillet to medium high heat. Add beef patties; cook 5 minutes, turn, top with peppers. Cook 3 minutes or until desired doneness.


Calories: 463 Fat 32g Sodium 548mg Carbs 3g Fiber 1g Sugars g

Notes

 

[Semigourmet]

Black Bean and Green Chile Tostadas


Servings 4


Ingredients

1 cup black beans, rinsed, drained and mashed
1 small can (4 oz.) chopped mild green chilies
2 teaspoons chili powder
4 (8 inch) corn tortillas
1 cup washed, torn romaine lettuce leaves
1 cup chopped seeded tomato
½ cup chopped green onion
½ cup grated low fat cheddar cheese
¼ cup nonfat sour cream
4 cilantro sprigs



Directions

1. Combine beans, chilies and chili powder in small saucepan. Cook 5 minutes over medium heat or until heated through, stirring occasionally.

2. Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once.

3. Spread bean mixture evenly over tortillas; layer with lettuce, tomato, onion, cheese and sour cream. Garnish with cilantro sprigs.



Calories: 180 Fat 4g Carbs. 29g Fiber 7g Sodium 429mg Sugars g

Notes

 

[Semigourmet]

Skillet Pesto Tortellini


Servings 4



Ingredients

1 ¼ cups water
1 ¼ cups fat free (skim) milk
1 envelope (1.2 oz.) creamy pesto sauce mix (I use pesto sauce)
1 pound frozen vegetable medley (I use canned carrots, and green beans or what ever veggie I want)
12 ounces frozen tortellini
1 dash ground red pepper
1/3 cup shredded mozzarella cheese



Directions

1. Blend water, milk and sauce mix in large deep skillet. Bring to a boil over high heat. Stir in vegetables tortellini and pepper; return to a boil.

2. Cook vegetables and tortellini, uncovered, over medium high heat 8 to 10 minutes or until tortellini is tender and sauce has thickened, stirring occasionally.

3. Sprinkle with cheese just before serving.



Calories 330 Fat 8g Sodium 1348mg Carbs. 50g Fiber 5g Sugars g


Note I make this with fresh cheese filled tortellini, purchased refrigerated pesto and a can of peas and carrots; cook the tortellini according to package directions and then add to already hot skillet with veggies; add pesto to taste and sprinkle with cheese. It does add more calories though.

 

[Semigourmet]

Salsa Salad Bowl


Servings 4 (1 ½ cups each)



Ingredients

1 can low sodium black beans, rinsed and drained
1 pint cherry tomatoes, preferable sweet grape, quartered
4 ounces Mozzarella cheese, cut into ¼ inch cubes
½ of a medium poblano chile or green bell pepper, chopped
½ cup chopped red onion
1/3 cup chopped cilantro leaves
¼ cup lime juice (juice of 2 medium limes)
1 tablespoon extra virgin olive oil
¼ teaspoon salt
1/8 teaspoon cayenne pepper



Directions

1. In medium mixing bowl, combine beans, tomatoes, cheese, green pepper, onion and cilantro.

2. In small container, combine lime juice, olive oil, salt, and cayenne. Cover each and refrigerate until needed.

3. To transport, place equal amounts of salad in 4 quart plastic resealable bags or lidded container. Stir dressing and put about 1 ½ tablespoons of dressing in each of 4 small plastic resealable bags. Place smaller bags inside the larger bags with salad.

4. To serve, pour dressing into quart size bag with salad. Seal bag and toss to coat salad with dressing



Calories 282 Fat 10g Sodium 140mg Carbs. 37g Fiber 11g Sugars g

Notes

 

[Semigourmet]

Spicy Orzo and Black Bean Salad


Servings 4




Ingredients

2 tablespoons olive oil
2 tablespoons jalapeno chile peppers. Minced
1 teaspoon chili powder
6 cups water
¾ cup orzo uncooked
1 cup frozen mixed vegetables, carrots, peas, green beans
1 can black beans, rinsed and drained
1 medium red onion, finely chopped
¼ cup fresh cilantro, chopped
¼ cup lime juice
¼ cup lemon juice
4 cups fresh spinach leaves, washed and torn
2 tablespoons blue cheese, crumbled


Directions

1. Combine oil, 1 tablespoon jalapeno and chili powder in medium bowl; set aside.

2. Bring water and remaining 1 tablespoon jalapeno to a boil in large saucepan. Add orzo. Cook 10 minutes or until tender; drain. Rinse in cold water; drain.

3. Place frozen vegetables in small microwavable dish. Cover and microwave on high 3 minutes or until hot. Cover and let stand 5 minutes.

4. Add orzo, vegetables, black beans, onion, cilantro, lime juice, and lemon juice to olive oil mixture in bowl. Divide spinach evenly among serving plates. Top with orzo and bean mixture. Sprinkle with Blue cheese. Garnish with fresh cilantro, if desired.



Calories 395 Fat 9g Sodium 93g Carbohydrates 63g Fiber 10g
Sugars g Cholesterol 3mg Calcium mg Protein 17g Iron mg

Notes

 

[Semigourmet]

White Bean and Tomato Salad
(VERY Good! For Best results let marinate overnight stirring every once in a while)


Servings 4 (1/2 cup)




Ingredients

1 tablespoon olive oil or vegetable oil
1 teaspoon red wine vinegar
1/8 teaspoon salt
¼ teaspoon coarse ground black pepper
1 medium tomato, chopped
¼ cup sliced green onions
1 (15.5 oz.) can great northern beans, rinsed and drained




Directions

1. In medium bowl, combine oil, vinegar, salt and pepper; blend well. Add tomato, onions, and beans; stir gently until well mixed.




Calories 120 Fat 4g Sodium 230mg Fiber 5g Carbs. 16g Sugars 1g

Notes