Category: healthy


Eggplant Shepherd’s Pie

Vegetarian Shepherd’s Pie

From Real Simple

How to Make It

Step 1

Heat oil in a large skillet over medium-high. Cook eggplant, onions, and carrots, stirring, until tender and starting to brown, 10 to 15 minutes. Stir in broth, tomato paste, parsley, pepper, and 3/4 teaspoon salt; bring to a simmer. Cook, stirring often, until thickened, about 15 minutes. Cover and keep warm.

 

Step 2

Preheat broiler with rack 5 inches from heat. Place potatoes in a medium pot and cover with salted water by 1 inch. Bring to a boil and cook until very tender, about 15 minutes. Drain and return potatoes to pot; mash with cheese, milk, and remaining 1/4 teaspoon salt.

Step 3

Spread potatoes evenly over eggplant mixture. Broil until golden brown, about 5 minutes. Top with parsley.

Nutritional Information

  • Calories 362
  • Fat 15g (5 g saturated fat)
  • Cholesterol 18mg
  • Fiber 8g
  • Protein 11g
  • Carbohydrate 47g
  • Sodium 1070mg
  • Sugar 13g

 

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Turnip and Kale Gratin

Image result for pictures of kale and turnip gratin recipe

INGREDIENTS

  • 5 garlic cloves, thinly sliced
  • 2 cups heavy cream
  • ½ teaspoon dried thyme
  • 2 tablespoons unsalted butter, divided
  • 3 medium onions, thinly sliced
  • Kosher salt
  • 3 bunches Tuscan/Dinosaur  kale, ribs and stems removed, leaves torn
  • 4 medium turnips (about 1¾ pounds total), trimmed, peeled, cut into ½-inch pieces
  • 3 large eggs, beaten to blend
  • 4 ounces Fontina cheese, grated (about 1 cup)
  • 1 ounce Parmesan, finely grated (about 1 cup)
  • 8 ounces day-old white country-style bread, cut into ½-inch pieces
  • Freshly ground black pepper

RECIPE PREPARATION

  • Bring garlic, cream, and thyme to a bare simmer over medium heat. Reduce heat to low and let cream simmer 30 minutes. Let cool.

  • Meanwhile, heat 1 Tbsp. butter in a large skillet over medium-low. Add onions, season with salt, and cook, stirring occasionally and adding a splash or two of water if onions begin to stick to pan, until caramelized and amber colored, 45–60 minutes. Transfer to a large bowl and let cool. Wipe out skillet.

  • Heat remaining 1 Tbsp. butter in same skillet. Working in batches, add kale, tossing and letting it wilt slightly before adding more; season with salt. Cook until kale is wilted and tender, 5–8 minutes; transfer to bowl with onions.

  • While kale is cooking, cook turnips in a large pot of boiling well-salted water until crisp-tender, about 2 minutes; drain. Transfer to a bowl of ice water and let cool. Drain; pat dry. Transfer to bowl with onions.

  • Preheat oven to 375°. Whisk eggs, Fontina cheese, Parmesan, and cooled cream mixture in a large bowl to combine. Add onion mixture and bread; season with salt and pepper. Transfer to a 13×9″ baking dish and press down on mixture with your hands to form a tight, even layer. Bake gratin, uncovered, until well browned, 40–50 minutes. Let rest 10 minutes before serving.

  • Do Ahead: Gratin can be assembled 12 hours ahead. Cover and chill.

Calories (kcal) 470 Fat (g) 33 Saturated Fat (g) 20 Cholesterol (mg) 165 Carbohydrates (g) 33 Dietary Fiber (g) 5 Total Sugars (g) 9 Protein (g) 15 Sodium (mg) 470

Idle Not Ground Beef and Vegetable Casserole

 

Ingredients

  • 3 cups new potatoes
  • 1 medium onion
  • 1 pound lean ground beef
  • 1 or 2 cloves of grated garlic
  • 1/4 cup low fat sour cream
  • 2-1/2 cups water
  • 3 cups fresh shelled green peas
  • 2 cups low-sodium beef broth
  • 2 tablespoons cornstarch
  1. Peel and cube potatoes and place in a large pot of water; bring to a boil. Remove from heat, drain water and add fresh room temperature water. Bring potatoes to a boil and cook for 10 minutes. Drain.
  2. Chop onion. Simmer ground beef, onion and 1/2 cup of water in a 3-quart pan until meat is crumbled and brown.
  3. Add potatoes, green peas, fresh grated garlic and remaining 2 cups of water to ground beef mixture. Continue to simmer for 10 minutes, until peas are tender.
  4. Mix 1/4 cup of beef broth with cornstarch and stir until cornstarch is dissolved.
  5. Add cornstarch mixture to pan along with remaining broth, and simmer until casserole is thick.
  6.  Add sour cream, stir and serve.
  7. Serve hot and enjoy!

 

Nutrients per serving

Calories 268

Protein 21 g

Carbohydrates 28 g

Fat 8 g

Cholesterol 50 mg

Sodium 154 mg

Potassium 632 mg

Phosphorus 270 mg

Calcium 44 mg

Fiber 5.2 g

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

Blueberry Muffin Bars
courtesy of Betty Crocker
  • Makes: 32 servings
  • Serving Size: 1 bar each
  • Carb Grams Per Serving: 15

Ingredients

  •  Nonstick cooking spray
  •  1 3/4 cups quick-cooking rolled oats
  •  3/4 cup all-purpose flour
  •  3/4 cup whole wheat flour
  •  3/4 cup packed brown sugar*
  •  teaspoon apple pie spice
  •  1/2 cup light butter (1 stick)
  •  1/2 cup coarsely chopped slivered almonds
  •  cup sugar-free blueberry preserves
  •  1/2 teaspoon almond extract

Directions

  1.  Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with foil, extending foil up over the edges of the pan. Lightly coat foil with cooking spray; set aside.
  2.  In a large bowl combine oats, all-purpose flour, whole wheat flour, brown sugar, and apple pie spice. Using a pastry blender, cut in light butter until mixture is crumbly. Transfer 3/4 cup of the crumb mixture to a small bowl; stir in almonds. Set aside.
  3.  Press remaining crumb mixture into the bottom of the prepared pan. Bake for 10 minutes.
  4.  In a small bowl stir together the preserves and almond extract. Carefully spread preserves evenly over crust. Sprinkle with reserved crumb mixture; press lightly.
  5.  Bake for 20 to 25 minutes or until top is lightly browned. Cool completely in pan on wire rack. Lift from pan using foil and cut into bars. Wrap remaining bars in foil to store.

Tip

  • *Sugar Substitute: We do not recommend using a sugar substitute for the brown sugar for this recipe.

Nutrition Facts Per Serving:

Servings Per Recipe: 32
PER SERVING: 89 cal., 3 g total fat (1 g sat. fat), 4 mg chol., 18 mg sodium, 15 g carb. (1 g fiber, 5 g sugars), 2 g pro.

Diabetic Exchanges

Starch (d.e): 0.5; Fat (d.e): 0.5; Fruit (d.e): 0.5

Ingredients

  •  Disposable slow cooker liner
  •  Nonstick cooking spray
  •  10 – ounce package frozen chopped spinach, thawed and squeezed dry
  •  tablespoon olive oil
  •  cups coarsely chopped fresh portobello mushrooms
  •  1/2 cup chopped orange sweet pepper (1 small)
  •  3/4 cup shredded Swiss cheese (3 ounces)
  •  1/2 cup low fat packaged biscuit mix
  •  cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
  •  cups lowfat milk
  •  tablespoon snipped fresh chives or 1 teaspoon dried chives
  •  1/4 teaspoon salt
  •  1/4 teaspoon black pepper
  •  Salsa (optional)

Directions

  1.  Line a 3 1/2- or 4-quart slow cooker with a disposable slow cooker liner. Generously coat liner with cooking spray. Press spinach with paper towels to remove as much liquid as possible; set aside.
  2.  In a large skillet heat oil over medium heat. Add mushrooms and sweet pepper; cook until tender, stirring occasionally. Stir in spinach, cheese, and biscuit mix.
  3.  In a medium bowl combine egg product, milk, chives, salt, and black pepper. Stir into spinach mixture in skillet. Pour mixture into the prepared cooker.
  4.  Cover and cook on low-heat setting for 1 3/4 to 2 3/4 hours or until a knife inserted in the center comes out clean, rotating the crockery liner 180 degrees halfway through the cooking time. Turn off cooker. If possible, remove crockery liner from cooker. Cool, uncovered, for 15 minutes.
  5.  Top crockery liner with a cutting board. Holding the cutting board in place, invert to unmold quiche onto the cutting board. Remove the crockery liner and disposable slow cooker liner. Invert quiche again onto a serving platter; cut into slices. If desired, serve with salsa.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 158 cal., 6 g total fat (3 g sat. fat), 13 mg chol., 349 mg sodium, 13 g carb. (2 g fiber, 5 g sugars), 14 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Starch (d.e): 0.5; Lean Meat (d.e): 1.5; Fat (d.e): 0.5;

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

 

Related image

I purchased a spiralizer from Amazon and it has been perfect for my consumption of low carb veggies, easy to use, no electric needed just turn that handle and then create noodle dishes that are healthy and full of flavor.    Experiment and create your own.   This one is one of my favorites and I am a garlic freak.

Ingredients

You can adjust this to your personal favorite ingredints

  • 2 tablespoons grapeseed oil
  • 1 vidalia  onion , spiralized
  • 3/4 cup sliced mushrooms (your choice of type, I use baby white mushrooms sliced medium)
  • small zucchini , spiralized, patted dry with paper towel
  • 1 tablespoon  Tsang szechuan spicy stir-fry sauce (available at Walmart)
  • 2 tablespoons Beijing Sweet and tangy Sauce (Panda Express available at Walmart only 7g sugar)
  • 1 large clove crushed fresh garlic
  • 1 small piece of real butter
  • 1 tablespoon sesame seeds (optional)

Instructions

  1. Heat oil in a wok over medium heat.
  2. Add onions,  crushed garlic,  and cook for 4 to 5 minutes, or until translucent and tender.
  3. Stir in zucchini, butter, mushrooms  and continue to cook for 2 minutes.
  4. Add Tsang sauce and Beijing sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.
  5. Remove from heat.
  6. Serve.
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