Category: Beneficial Health foods


Bruschetta Stuffed Zucchini Boatsfrom American Diabetes food hub

  • large zucchini
    2
  • olive oil
    2 tsp
  • black pepper
    1/8 tsp
  • jarred bruschetta
    1/2 cup
  • Parmesan cheese(grated)
    4 tsp
  1. Using a spoon, scoop out the middle of the zucchini and leave a thin base at the bottom so the “boat” can be stuffed. Place the scooped-out centers into a small bowl; set aside.
  2. Bring a medium pot of salted water to a boil. Blanch the zucchini boats just until they begin to soften, about 2-3 minutes. Immediately place the zucchini boats in a bowl of iced water. Drain the zucchini and place it on a baking sheet.
  3. Heat the olive oil in a medium skillet over medium heat. Sprinkle the reserved zucchini mixture with black pepper; add to the pan, and sauté about 6-8 minutes. Stir in the bruschetta; lower the heat and simmer for 3 minutes.
  4. Spoon the bruschetta mixture evenly into the four zucchini boats. Sprinkle each zucchini boat with 1 Tsp. parmesan cheese.
  5. Heat the broiler. Broil the stuffed zucchini boats until slightly golden, about 2-3 minutes; watch closely to avoid burning.

Nutrition Facts

4 Servings

  • Serving Size
    1/2 zucchini
  • Amount per servingCalories75
  • Total Fat 4.5g
    • Saturated Fat 1g
  • Cholesterol 0mg
  • Sodium 220mg
  • Total Carbohydrate 9g
    • Dietary Fiber 2g
    • Total Sugars 5g
  • Protein 3g
  • Potassium 530mg

Choices/Exchanges: 2 Nonstarchy vegetable, 1/2 Fat

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Chopped Mexican Salad with Lime

Courtesy of American Diabetes Food Hub

Ingredients

USMetric
  • lime juice
    1/2 cup
  • olive oil
    1/4 cup
  • crushed red pepper flakes
    1 tsp
  • garlic(minced)
    3 clove
  • honey
    1 1/2 tbsp
  • romaine lettuce(chopped)
    6 cup
  • black beans(rinsed and drained)
    15 oz
  • jicama(peeled and chopped)
    1 cup
  • corn(drained)
    15 oz
  • red bell pepper(cored, seeded, and diced)
    1
  • ripe avocados(peeled and diced)
    2
  • reduced fat monterey jack cheese
    1/2 cup

Directions

  1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
  2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.

Nutrition Facts

8 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories240
  • Total Fat 15g
    • Saturated Fat 3g
    • Trans Fat 0g
  • Cholesterol less than 5mg
  • Sodium 180mg
  • Total Carbohydrate 24g
    • Dietary Fiber 8g
    • Total Sugars 7g
  • Protein 7g
  • Potassium 510mg
  • Phosphorus 130mg

Choices/Exchanges: 1 Starch, 1/2 Carbohydrate, 1 Nonstarchy vegetable, 3 Fat

 

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Ingredients:

1 large zucchini

3 large mushrooms ( I use white button mushrooms)

4 Thai peppers

1 leaf of dinosaur kale (chopped in thin strips)

1/2 medium onion

1 small green bell pepper

2 cloves of fresh grated garlic

2 tablespoons of olive oil

1 cup (leftover spaghetti sauce)

Parmesan  Cheese (fine grated)

 

Directions:

Spray skillet with Pam (I use steel skillet)

Add  all peppers, onions, and fresh grated garlic and one tablespoon olive oil, cook and stir for 3 to 4 minutes on medium heat.

Add thick chunks or slices of zucchini, other tablespoon of olive oil, stir and let sit with lid on for about 3 minutes at most (I like mine a wee bit crunchy)

Add sliced mushrooms, stir for one to two minutes, then add strips of  kale and then add the leftover spaghetti sauce, stir till all is mixed,  cover for about 1 minute, then top with Parmesan cheese right before you serve

 

(I freeze leftover spaghetti sauces to use for multiple dishes, no waste and quick to thaw and use)

 

 

 

Honey-Dijon Chicken Paillards with Zucchini Slaw  Courtesy of My Recipes website

“Paillard” is a French term for any cut of meat that’s been sliced or pounded thin, a brilliant shortcutting technique for plump chicken breasts.

 Ingredients
         2 teaspoons olive oil
  • 1 large red sweet pepper, stemmed, seeded, and thinly slice
  • 1 large yellow sweet pepper, stemmed, seeded, and thinly sliced
  • 1 medium zucchini, thinly sliced
  • 4 ounces fresh asparagus spears, trimmed and cut into 2-inch pieces
  • 2 cloves garlic, minced
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1½ teaspoons butter
  • ½ teaspoon fresh thyme, finely snipped

  • Preparation  5 m

  • Ready In   20 m

  1. In large skillet, heat oil over medium-high heat. Add sweet peppers; cook for 2 minutes. Stir in zucchini and asparagus. Cook and stir for 6 to 7 minutes or just until asparagus is tender.
  2. Stir in garlic, salt and black pepper; cook and stir for 1 minute. Add butter and thyme, stirring just until combined. Serve immediately.

Courtesy of Eating Well

 

Nutrition:

Serving size: ¾ cup

  • Per serving: 75 calories; 4 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 2 g protein; 59 mcg folate; 4mg cholesterol; 4 g sugars; 1,695 IU vitamin A; 172 mg vitamin C; 25 mg calcium; 1 mg iron; 90mg sodium; 366 mg potassium
  • Nutrition Bonus: Vitamin C (287% daily value), Vitamin A (34% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1 fat

 

Slow Cooker Quinoa Breakfast Casserole with Tomatoes and Spinach

Recipe courtesy of Slow Cooker Gourmet Web

4 hrs 15 mins
Servings4 people
Calories270 kcal
AuthorSlow Cooker Gourmet
Ingredients
  • 1/2 cup quinoa rinsed well and uncooked
  • 1 1/2 cups milk I used 2%
  • 6 large eggs
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup frozen cut leaf spinach or use a handful of fresh!
  • 3/4 cup grape tomatoes halved
  • 1/4 cup shredded cheese colby, monterey jack, cheddar, etc.
  • 1/4 cup shredded Parmesan cheese
Instructions
  1. In a mixing bowl whisk 6 eggs until beaten. Add quinoa, milk, salt and pepper and whisk until combined.
  2. Gently mix in spinach, tomatoes and 1/2 cup shredded cheese
  3. Spray crock well with nonstick spray
  4. Add egg and quinoa mixture to crock
  5. Top with Parmesan cheese
  6. Cover and cook on high for 2-4 hours until eggs are set and edges are lightly browned
Nutrition Facts
Slow Cooker Quinoa Breakfast Casserole with Tomato and Spinach
Amount Per Serving
Calories 270Calories from Fat 108
% Daily Value*
Total Fat 12g18%
Saturated Fat 5g25%
Cholesterol 263mg88%
Sodium 570mg24%
Potassium 421mg12%
Total Carbohydrates 20g7%
Dietary Fiber 1g4%
Sugars 5g
Protein 18g36%
Vitamin A22.7%
Vitamin C5.9%
Calcium26.4%
Iron13.1%
* Percent Daily Values are based on a 2000 calorie diet.

 

Berry-Cream Cheese Tart

Courtesy  of Diabetic Living

Ingredients

  •  1/2 8 – ounce package reduced-fat cream cheese (Neufchatel), softened
  •  tablespoons reduced-calorie orange marmalade spread
  •  1/2 8 – ounce container frozen light whipped dessert topping, thawed
  •  recipe Baked Tart Pastry (see recipe below)
  •  cups assorted fresh berries (such as sliced blueberries, raspberries, blackberries, and/or quartered strawberries)

Directions

  1.  Preheat oven to 450 degrees F. On a lightly floured surface, flatten the ball of pastry dough with your hands. Roll dough from center to edge into a circle about 11 inches in diameter. To transfer pastry, wrap it around the rolling pin. Unroll pastry into a 9-inch tart pan with a removable bottom. Ease pastry into tart pan, being careful not to stretch pastry. Press pastry into fluted side of tart pan. Trim pastry to the edge of the tart pan. Prick the bottom and side of pastry generously with the tines of a fork. Line pastry with a double thickness of foil. Bake for 8 minutes; remove foil. Bake for 6 to 8 minutes more or until pastry is golden brown. Cool in pan on a wire rack for 30 minutes.
  2.  For filling, in a medium bowl, beat cream cheese with an electric mixer on medium to high speed about 30 seconds or until fluffy. Beat in marmalade. Fold in topping. Spread filling in Baked Tart Pastry. Top with berries. Cover with foil and chill until ready to serve. Makes 12 servings.

Make Ahead Tip

  •  Make Baked Tart Pastry up to 24 hours ahead; cover and store at room temperature. Prepare as directed through Step 1 without berries. Cover; chill for up to 4 hours. Before serving, arrange berries on filling.

Baked Tart Pastry

Ingredients

  • 1 1/4 cups all-purpose flour
  • 1/4 teaspoon salt
  • 1/3 cup shortening
  • 4 – 5 tablespoons cold water

Directions

  1.  In a large bowl, stir together flour and salt. Using a pastry blender, cut in shortening until pieces are pea-size. Sprinkle 1 tablespoon cold water over part of the mixture; gently toss with a fork. Push moistened dough to the side of the bowl. Repeat moistening dough, using 1 tablespoon cold water at a time, until all the dough is moistened (4 to 5 tablespoons cold water total). Form dough into a ball.

Nutrition Facts Per Serving:

Servings Per Recipe: 12
PER SERVING: 156 cal., 9 g total fat (4 g sat. fat), 7 mg chol., 86 mg sodium, 15 g carb. (2 g fiber), 2 g pro.

Diabetic Exchanges

Other Carb (d.e): 1; Fat (d.e): 2

Garlic Parmesan Tomato Zucchini Bake. A simple, beautiful summer side dish. Just ONE bowl! Healthy, low carb, gluten free, and perfect for extra summer veggies. Recipe at wellplated.com | @wellplated

 

YIELD: 6 servings  PREP TIME: 15 minutes  COOK TIME: 45 minutes

TOTAL TIME: 1 hour

Ingredients:

  • 3 medium zucchini (about 1 1/2 pounds)
  • 1 small/medium eggplant (about 3/4 pound—see notes if your eggplant is large)
  • 1 pint cherry or grape tomatoes
  • 1/4 cup chopped green peppers (spicy ones if you prefer)
  • 1 tablespoon extra-virgin olive oil
  • 4 large cloves garlic, minced
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 2/3 cup freshly grated Parmesan cheese, divided (about 2 1/2 ounces)
  • 1/4 cup chopped fresh basil, divided
  • 1/4 cup chopped fresh parsley, divided

Directions:

  1. Preheat the oven to 350 degrees F. Lightly grease a deep 9×9-inch baking dish or similar 3 1/2-quart casserole dish with nonstick spray.
  2. Quarter the zucchini then cut into 1/2-inch slices and place in a large mixing bowl (each piece of zucchini should be roughly 1/2 to 3/4 inches in size). Next, slice the eggplant into 1/4-inch rounds, then stack the rounds and cut into roughly 3/4-inch pieces. Add to the bowl with the zucchini. Halve the cherry tomatoes and add them to the bowl. Add 1/4 cup green peppers…..Drizzle the cut vegetables with the olive oil, then add the garlic, salt, pepper, 1/3 cup of the Parmesan cheese, and half of the basil and parsley. Toss gently to combine.
  3. Transfer the vegetables to the prepared baking dish. Bake for 25 minutes, cover the pan with aluminum foil, then continue baking for 10 to 20 additional minutes, until the vegetables are tender. Sprinkle with the remaining Parmesan cheese, basil, and parsley. Serve warm.
  • Larger, more mature summer eggplant can have a slightly bitter taste. If you’d like to avoid this (or find eggplant a bit bitter in general), salt the eggplant first, which helps mellow its flavor. Before starting the recipe, cut the eggplant into 1/4-inch

Sweet Potato and Kale Breakfast Wrap

Courtsey of EveryDay Health Website

SERVINGS: 2   |  TOTAL TIME: 15 min

Ingredients

  • 2 teaspoons oil, canola
  • 2 cups kale
    stems removed, chopped
  • 6 large egg white(s)
  • 1 small potato(es), sweet
    (2-inches by 3-inches), baked, peeled, and sliced into small cubes
  • 2 tablespoons hemp seeds
  • 1 tablespoon vinegar, white balsamic
  • 2 medium tortilla(s), flour, whole-wheat
    6-inch

Instructions

1. Heat oil over medium heat. Add kale, stirring occasionally, until the kale begins to wilt.

2. In a small bowl, whisk together egg whites. When the kale begins to wilt, add the egg whites to the pan and scramble the mixture until the egg whites are firm and little moisture remains.

3. Combine the egg mixture, sweet potatoes, hemp seeds, spices, and vinegar in a large bowl, tossing well to mix.

4. Divide kale and sweet potato mixture and place in the center of each tortilla. Roll up each tortilla burrito-style, or as desired. Enjoy!

Nutrition Details

per servingCalories 298, Fat 11g, Cholesterol -, Sodium 406mg, Saturated Fat 1.8g, Protein 20g, Fiber 12g, Carbohydrates 30g

 

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