Cauliflower Cocktail - 20g Carbs, 6g Fiber

I love horseradish and always keep a jar of prepared horseradish in
my fridge. This recipe could not be more simple or healthy for that
matter, as it only contains three basic ingredients. My husband
turned me onto this crunchy treat, which his family called a poor
man's shrimp cocktail', and it works beautifully as either an
appetizer or a snack. Plus, as a vegan I prefer to much on fiber
rich cholesterol free, cauliflower and leave the shrimp to the ocean.

Serves: 4

1/2 cup ketchup
2 Tbsp prepared horseradish or 4 Tbsp freshly grated
1 large head cauliflower, cut into florets

1. In a small bowl, stir together the ketchup and horseradish.

2. Place bowl in the center of a large plate or platter. Place
cauliflower florets around bowl and serve.

Note: if you like your cocktail sauce spicy, add some additional
prepared horseradish or a few drops of hot sauce as desired.

Serves: 4
Nutrition per Serving:
85 Calories, 0g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
0mg Cholesterol, 421mg Sodium, 20g Carbs, 6g Fiber, 5g Protein

From: Today's Diet & Nutrition

Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar

Servings: 4

4 oz sliced mushrooms
8 oz frozen mixed pepper stir-fry
1 stalk celery, thinly sliced
1 medium yellow squash, diced
1/4 tsp dried thyme leaves
1 (10-3/4oz) can 98% fat-free reduced-sodium cream of chicken soup
9 oz frozen cooked diced chicken breast meat
1/2 cup frozen green peas
1/4 tsp salt

Place a medium saucepot over medium high heat until
hot. Coat skillet with cooking spray and add mushrooms,
pepper stir-fry, celery, squash and thyme.

Cook 3 minutes and add soup. Bring just to a boil,
reduce heat, cover tightly, and simmer 30 minutes,
stirring occasionally.

Stir in remaining ingredients and cook
5 minutes longer to heat thoroughly.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving:
208 Calories, 4g Fat, 60mg Cholesterol, 529mg Sodium,
17g Carbohydrate, 3g Dietary Fiber, 6g Sugars, 24g Protein

Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Carbohydrate

From: Quick and Easy Low-Carb Cooking by Nancy Hughes

Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar

Take a colorful break from rice, potatoes, and pasta—use corn
instead. It is a whole grain and provides texture, fiber, and
great taste, too!

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving

4 boneless, skinless chicken breast halves (about 4oz each), all
visible fat discarded
2 tsp salt-free Cajun or Creole seasoning blend
1/2 tsp dried thyme, crumbled
1/2 tsp salt, divided use
1 Tbsp canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 tsp black pepper (coarsely ground preferred)
Red hot-pepper sauce to taste (optional)

Sprinkle the chicken on both sides with the seasoning blend, thyme,
and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high
heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes
on each side, or until no longer pink in the center. Transfer to a
serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat
the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to
6 minutes, or until beginning to brown on the edges, stirring
frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt.
Spoon around the chicken. Serve with the hot-pepper sauce.

Cook's Tip:
If salt-free Cajun or Creole seasoning blend is hard to find, you
can make your own in a jiffy. Just combine the following in a
small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic
powder, onion powder, paprika, and black pepper. For a hotter
mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of
the blend for this recipe and store the rest in an airtight jar
to season a wide variety of food, such as baked fries (white or
sweet potatoes), other vegetables, or seafood, including catfish
and shrimp. You may want to turn on your exhaust fan when using
this and other blackening seasonings over medium-high or high heat.

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving
Nutrition per Serving:
243 Calories, 5.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 2.5g Monounsaturated Fat, 66mg Cholesterol,
381mg Sodium, 20g Carbs, 3g Fiber, 5g Sugars, 29g Protein

Dietary Exchanges: 1 starch, 1 vegetable, 3 lean meat


From: The American Heart Association' s Face the Fats campaign
Recipe copyright 2009 by the American Heart Association

Turkey Steaks with Spinach, Pears, and Blue Cheese - 8g Carbs, 2g Fiber, 4g Sugar

Servings: 4
Start to Finish: 20 min.

This recipe is so easy and so delicious! It's a combination most
wouldn't think of but the pear, blue cheese and spinach work
perfectly together.

2 turkey breast tenderloins (1 to 1-1/4 lb)
1 tsp dried sage, crushed
Salt and freshly ground black pepper
2 Tbsp butter
1 6-oz pkg fresh baby spinach
1 large pear, cored and thinly sliced
1/4 cup crumbled blue cheese

1. Horizontally split tenderloins to make four 1/2-inch-thick steaks.
Rub turkey with sage; sprinkle with salt and pepper. In extra-large
skillet cook steaks in 1 tablespoon of the butter over medium-high heat
14 to 16 minutes or until no longer pink (170 degrees F), turning once.
(Reduce heat to medium if turkey browns too quickly.) Remove from
skillet. Add spinach to skillet. Cook and stir until just wilted.

2. Meanwhile, in small skillet cook pear slices in remaining
1 tablespoon butter over medium to medium-high heat, stirring
occasionally for 5 minutes or until tender and lightly browned.

3. Serve steaks with spinach and pears. Top with blue cheese.

Serves: 4
Nutrition per Serving: Facts
240 Calories, 9g Total Fat, 5g Saturated Fat, 2g Monounsaturated Fat,
1g Polyunsaturated Fat, 92mg Cholesterol, 380mg Sodium, 8g Carbs,
2g Fiber, 4g Total Sugar, 31g Protein
Vitamin C (DV%) 23, Calcium (DV%) 11, Iron (DV%) 14

From: www.bhg.com

Asian-Flavored Broccoli with Tofu - 22.36g Carbs, 9.06g Fiber, 8.03g Sugar

Broccoli is not only an excellent source of vitamins, it also contains
health-promoting sulfur compounds that increase your liver's ability
to produce enzymes to neutralize toxic substances. Combined with carrots
(or any other vegetables of your choice) and tofu for protein, you will
have a complete Healthiest Way of Eating meal in a matter of minutes
that looks and tastes great
Prep and Cook Time: 15 minutes

1 lb broccoli, florets cut into quarters
2 medium carrots, sliced thin
8 oz tofu cut into cubes
3 Tbsp extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic
1 Tbsp tamari (soy sauce)
2 Tbsp grated ginger
1 Tbsp rice vinegar
Red pepper flakes to taste

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up in steamer, cut broccoli florets into
quarters and let them sit for 5-10 minutes to enhance their health
promoting properties. Also cut stems into 1/4-inch pieces.

3. Press or chop garlic and let sit for at least 5 minutes.

4. Add tofu and sliced carrots to steamer and steam for 2 minutes.

5. Add broccoli and steam for 5 more minutes.

6. Toss with rest of ingredients.

Optional:
To mellow the flavor of garlic, add garlic to steamer for
the last 2 minutes of steaming.

Serves: 2
Total Weight: 445.28g
Nutrition per Serving:
370.24 Calories, 246.79 Calories from Fat, 35.49 Calories from Saturated Fat,
17.81g Protein, 22.36g Carbs, 9.06g Dietary Fiber, 1.60g soluble Fiber,
7.27g insoluble Fiber, 8.03g Total Sugar, 3.62g Monosaccharides,
2.78g Disaccharides, 5.27g Other Carbs, 27.42g Total Fat, 3.94g Saturated Fat, 17.77g Mono Fat, 5.03g Ooly Fat, 0g Trans Fatty Acids, 0mg Cholesterol

From: The George Mateljan Foundation

Spicy Avocado Soup - 24g Carbs, 13g Fiber

3 large avocados, peeled, pitted, and mashed or cubed
1 cup chicken or vegetable stock
1/2 English cucumber, divided, peeled and finely diced
1 cup diced tomatoes with juice, divided
1/4 cup green onions, sliced, including green part
1/2 jalapeno pepper, seeded and very finely diced
2 Tbsp extra virgin olive oil
2 cloves garlic, minced
2 Tbsp lime juice
2 Tbsp cilantro, chopped
Salt and pepper to taste
1/2 cup sliced almonds, for garnish
1/2 cup yogurt, for garnish

Healthy Chicken Parmesan - 11g or 14g Carbs, 0g or 1g Fiber

Hands-on Time: 8 minutes
Hands-off Time: 6 hours (or overnight) to marinate; 8-10 minutes to
preheat the oven

Servings: 2

2 (4-oz) trimmed boneless, skinless chicken breasts, pounded to
1/2-inch thickness
1/3 cup reduced-fat buttermilk
Olive oil spray (from a spray bottle, not a store-bought, prefilled
one that contains propellant)
1 oz fat-free herb-seasoned croutons

Place the chicken breasts in a medium resealable plastic bag. Pour the buttermilk over them and seal the bag. Let them soak 6 hours, or overnight, turning once or twice.

Preheat the oven to 450 degrees F. Lightly mist a small non-stick baking
pan or sheet with olive oil spray.

Add the croutons to another resealable plastic bag. Pound them into very
fine crumbs with the flat side of a meat mallet. Transfer the crumbs to
a medium shallow bowl. Remove 1 breast from the bag and let any excess buttermilk drip off. Dip it into the crouton crumbs, covering the breast
completely. Place the breaded breast on the prepared baking sheet. Repeat
with the second breast. If crumbs remain, press them into the tops of
the breasts.

Lightly spray the chicken breasts with olive oil. Bake for 5 minutes.
Flip them, being careful not to remove the coating. Lightly spray with
olive oil and continue to bake for another 3 to 5 minutes, or until
the coating is crisp and the chicken is no longer pink inside. Serve immediately.

Servings: 2
Nutrition per Serving:
195 Calories, 29g Protein, 2g Fat, <1g Saturated Fat, 67mg Cholesterol, 11g Carbs, 0g Fiber, 265mg Sodium --> Unbelievably Easy Chicken Parmesan - 14g Carbs, 1g Fiber

Hands-on Time: 12 minutes
Hands-off Time: 6 hours (or overnight) to marinate, 8 to
12 minutes to preheat the oven
Servings: 2

2 prepared Crouton Breaded Chicken breasts (from the above recipe)
1/4 cup low-fat marinara sauce (low-sodium, if possible)
1/2 oz (2 1/2 Tbsp) finely shredded reduced-fat mozzarella cheese
(no more than 3g of fat per oz)
1 tsp grated reduced-fat Parmesan cheese (look for it in a plastic
container or jar – not in the refrigerated section)

Follow the directions for the Crouton Breaded Chicken, using fat-free
Italian or Caesar-seasoned croutons instead of the herb-seasoned ones
if you can find them (if you can't, the herb-seasoned ones are a great
second choice).

During the last 2 minutes of baking, top each chicken breast with half
of the sauce, half of the mozzarella, and half of the parmesan. Bake
until the sauce is warm, the cheese is melted, and the chicken is
cooked through. Serve immediately.

Servings: 2
228 Calories, 3g Fat, <1g Saturated Fat, 70mg Cholesterol,
31g Protein, 14g Carbs, 1g Fiber, 419mg Sodium

Roasted Broccoli with Lemon - 4g Carbs, 2g Fiber

Maybe you've never considered cooking broccoli this way, but
roasting yields surprisingly good results. The heat concentrates
the flavors and caramelizes the natural sugars. A touch of olive
oil gives it a crispy, delicious finish.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight

Active Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Serving Size: 1 cup each

4 cups broccoli florets
1 Tbsp extra-virgin olive oil
1/4 tsp salt
Freshly ground pepper
Lemon wedges

1. Preheat oven to 450 degrees F.

2. Toss broccoli with oil, salt and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately, with lemon wedges.

Servings: 4
Serving Size: 1 cup each
Nutrition per Serving:
54 Calories, 4g Fat, 1g Sat, 3g Mono, 0mg Cholesterol, 2g Protein,
4g Carbs, 2g Fiber, 165mg Sodium, 240mg Potassium

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (45% dv).

Exchanges: 1 vegetable, 1 fat

From: Eating Well - Winter 2004, Eating Well for a Healthy Heart Cookbook

Spicy Icy Tomato Soup Recipe

2 lbs. tomatoes
1/2 cup onion, diced
1 tsp garlic, minced
4-oz. green chilies, drained and chopped
3 tsp whole wheat, flour
3 cup chicken broth
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp salt
1/4 tsp red pepper
Fresh parsley sprigs

Place tomatoes in blender or food processor and process until pureed.
In a large saucepan or Dutch oven, heat oil and add onions, garlic and chilies.
Cook and stir until onions are soft.
Add flour and cook 1 minute longer, stirring constantly.
Gradually stir in pureed tomatoes and chicken broth.
Add cumin, coriander, salt and red pepper.
Bring mixture to a boil.
Reduce heat, cover and simmer for about 25 minutes, stirring occasionally, to prevent sticking.
Remove from heat; cool to room temperature.
Pour into large bowl or storage container.
Refrigerate until thoroughly chilled.
When serving the soup, garnish each bowl with a parsley sprig.

Steamed Mussels With White Wine - 6g Carbs, 0g Fiber

You don't have to travel to Europe to enjoy authentic French cuisine.
Get a taste of France with this delicious steamed mussel recipe that
is surprisingly easy to prepare. The stunning presentation and garlic
and herb infused flavor of this dish will leave your family saying
"ooh la la!"

Mussels are one of the simplest shellfish to cook and, visually, one
of the most impressive. Low in calories, they're packed with protein
and a host of vitamins and minerals, making them a healthy alternative
to meat. Bringing this dish to the table, steaming right from the
stove, creates dramatic effect. Place two or three empty bowls on
the table for discarded shells. Since most of the wine evaporates
during cooking, this is a fine Phase 1 dish.

Prep time: 15 minutes
Cook time: 15 minutes
Serves: 6

2 Tbsp extra-virgin olive oil
2 garlic cloves, thinly sliced
3 lb mussels, cleaned
1/3 cup white wine
2 Tbsp fresh thyme leaves OR 2 tsp dried thyme

Heat oil in a large nonstick saucepan over medium heat. Add garlic and
cook, stirring occasionally, until translucent, about 3 minutes. Add
mussels, wine, and thyme; stir and cover. Steam mussels until they
open, about 8 minutes, stirring halfway through cooking.

Remove mussels from the pot, discarding any that haven't opened, and
transfer to a large serving bowl. Pour cooking liquid over mussels.
Serve hot with a few tablespoons of broth for each serving.

Serves: 6
Nutrition per Serving:
180 Calories, 8g Fat, 1.5g Sat, 18g Protein, 6g Carbs, 0g Fiber,
430mg Sodium

Salsa-Roasted Salmon - 4g Carbs, 1g Fiber

Fire up the food processor, add a few simple ingredients, and you've
got a vibrant-tasting salsa in minutes. Other fish and even chicken
or turkey could stand in for the salmon—adjust the roasting time
accordingly.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High potassium

Active Time: 10 minutes
Total Time: 25 minutes
Servings: 2

1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeno pepper, seeded and roughly chopped
1 tsp cider vinegar
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp salt
2 or 3 dashes hot sauce
8 oz center-cut salmon fillet, skinned (see Tip) and cut into 2 portions

1. Preheat oven to 400 degrees F.

2. Place tomato, onion, garlic, jalapeno, vinegar, chili powder, cumin,
salt and hot sauce to taste in a food processor; process until finely
chopped and uniform.

3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast
until the salmon is just cooked through, 12 to 15 minutes.

* Make Ahead Tip:
The salsa (Step 2) will keep, covered, in the refrigerator for up
to 1 day.

* Tip:
To skin a salmon fillet: Place a fish fillet on a clean cutting board,
skin side down. Starting at the tail end, slip the blade of a long,
sharp knife between the fish flesh and the skin, holding the skin down
firmly with your other hand. Gently push the blade along at a 30 degree
angle, separating the fillet from the skin without cutting through either.

Servings: 2
Nutrition per Serving:
229 Calories, 13g Fat, 3g Sat, 4g Mono, 67mg Cholesterol, 23g Protein,
4g Carbs, 1g Fiber, 376mg Sodium, 548mg Potassium

Nutrition Bonus: Selenium (60% daily value), Vitamin C (20% dv),
Potassium (16% dv), Vitamin A (15% dv)

Exchanges: 1 vegetable, 3 1/2 lean meat

From: Eating Well - December 2005/January 2006, Eating Well Serves Two

Grilled Sesame Salmon - 12g Carbs, 3g Fiber

{Suggestions: If you use a mild cucumber it should not be necessary
to use salt on the cucumbers. If you are on a low sodium diet this
recipe may be best passed up. Take care, Gloria}

From: The South Beach Diet (Phase 1)
This flavorful, heart-healthy dish cooks up quickly but looks
impressive, making it a perfect meal for entertaining.

Tip:
To test for doneness, insert a small, sharp knife in a fillet; fish
should be opaque throughout. When pressed with your finger, salmon
should feel firm but not hard.
Serves: 4

Tangy Meatloaf - 9g Carbs, 3g Fiber

2 eggs
1 tsp Swanson Himalayan Crystal Salt
1/4 tsp Swanson Ground Peppercorns
1/2 tsp Swanson Organic Basil
1/2 tsp Swanson Organic Oregano
8 oz organic tomato sauce
1 Tbsp Dynamic Health Organic Apple Cider Vinegar
1 Tbsp Swanson Organic Agave Nectar
2 Tbsp Swanson Coconut Flour
1/4 tsp Swanson Organic Garlic Powder
1/4 cup Swanson Organic Dried Onion Flakes
5 baby carrots finely chopped
1 celery stalk finely chopped
1/2 lb ground turkey
1/2 lb lean ground beef

In large bowl, use hands to mix ground turkey, ground beef, eggs, salt,
pepper, celery, carrots, onion flakes and coconut flour.

In a separate bowl, mix tomato sauce, basil, oregano, garlic powder,
apple cider vinegar and agave nectar. Once mixed, set aside 1/4 cup
of the sauce. Pour remaining sauce over the ground meat and blend in.
Remove the meat from the bowl and form into loaf in the middle of
a 9x13 pan. Bake at 350 degrees F for about 20 minutes. Remove from
oven and brush the remaining sauce over the meatloaf. Return to the
oven and bake for an additional 15 minutes or until done.

Servings: 6
Serving size: 1/6 loaf
Nutrition per Serving:
191 Calories, 9g Fat, 18g Protein, 405mg Sodium, 9g Carbs, 3g Fiber