This salad makes for a quick, easy lunch that’s high in?protein and will keep you going until dinner. Serve with toasted bread for a more substantial meal. Chicken Pineapple Salad Cook time 30 mins Total time 30 mins Recipe type: Salad Serves: 6 Ingredients 1 cup skinless chicken, boiled, and chopped ½ medium pineapple, sliced ½ cup red onion, sliced 2 tbsp cilantro, chopped 1 tsp salt 1 tsp black pepper 1 tsp white pepper 1 tsp mustard powder 1 cup mayonnaise Instructions Squeeze and drain the liquid from the pineapple. Mix all ingredients together except for the mayonnaise. Add mayonnaise and garnish with tomato and cucumber before serving, if desired. Nutrition Information Calories: 218 Fat: 14 t Saturated fat: 21.1 g Carbohydrates: 16.4 g Sodium: 682 mg Fiber: 0.9 g Protein: 7.8 g Cholesterol: 28 mg 3.2.2310 ?]]>
If you’re craving some warm, crispy fries, you don’t have to settle for the kind that is full of trans fats. Try this baked vegetable version, which is just as delicious and contributes to your five-a-day! Low Carb Zuchinni Fries Cook time 1 hour Total time 1 hour Recipe type: Appetiser Serves: 6 Ingredients 2 zucchini spears 2 eggs 1 Tbsp salt ½ cup ground almonds ¼ cup grated Parmesan cheese ½ teaspoon fresh or dried Italian herbs Instructions Preheat oven to 400 degrees F. Arrange a parchment paper in baking sheet. Cut zucchini into 3-inch lengths, and cut each piece into 9 fries. Put all zucchini fries into a strainer and sprinkle some salt over it. Let the zucchini portions drain for at least 45 minutes. Take 2 small bowls. In one small bowl beat 2 eggs. In the other, add almonds, Parmesan cheese and Italian seasoning. Rinse out the salted zucchini and dry with paper towels. Dip each individual zucchini piece into beaten egg mixture and roll in the almond and cheese coating. Arrange coated fries on prepared baking sheet. Bake these fries in preheated oven until the zucchini are tender and outer layer is crispy [...]]]>
? Spinach Artichoke Dip This creamy, gluten-free dip makes a decadent appetizer or side dish, and is best paired with raw vegetables. If you’d prefer a less rich version, substitute the sour cream, mayonnaise and cream cheese with low-fat varieties. Recipe type: Appetiser Ingredients 2 cups frozen spinach, chopped and thawed 4 cups artichoke hearts, drained and chopped 2 cups Parmesan cheese 2/4 cup sour cream ⅓ cup mayonnaise 1 cup cream cheese 2 tsp garlic, minced Instructions Preheat the oven to 375°F. In one bowl, combine artichoke hearts, spinach, and Parmesan cheese. Add sour cream, mayonnaise, cream cheese and garlic. Mix well. Bake this mixture for about 25 to 30 minutes. Serve with sliced raw vegetables or chips and enjoy! Nutrition Information Calories: 170 Fat: 13.0 g Saturated fat: 6.5 g Carbohydrates: 6.7 g Sugar: 1.7 g Sodium: 328.4 mg Fiber: 2.8 g Protein: 7.9 g Cholesterol: 35.4 mg 3.2.2265]]>
Braised Cod with Leeks Prep time 15 mins Cook time 25 mins Total time 40 mins A simple but elegant midweek meal. Recipe type: Main Serves: 4 Ingredients 1 Tbsp butter 2 cups leeks, split lengthwise, sliced thin, and rinsed well 3 medium carrots, rinsed, peeled and cut into thin sticks 4 new (red) potatoes, rinsed and sliced into ?-inch thick disks 2 cups low-sodium chicken broth, preferably homemade 2 Tbsp fresh parsley, rinsed, dried and chopped (or 2 tsp dried) 12 oz cod filets, cut into 4 portions (3 oz each) ? tsp salt ? tsp ground black pepper Instructions Heat butter in a large sauté pan. Add leeks and carrots and cook gently for 3 – 5 minutes, stirring often, until the vegetables begin to soften. Add potatoes, chicken broth, parsley, salt and pepper and bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are just tender, about 10 – 12 minutes. Add cod filets and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes, or until the fish is white and flakes easily with a fork (to a minimum internal temperature of 145 [...]]]>
? Cauliflower and Peas Why not enjoy a classic side dish of cauliflower and peas tonight? Ingredients 2 Tbsp oil 1 cup peas 2 cups cauliflower (cut into big chunks) 2 cups potato (cut in small chunks) 2 tsp garlic paste 3 tsp salt 1 tsp cumin seeds 2 tsp cilantro powder 2 tsp green chili paste 1 Tbsp water Instructions Take a pan and put it over a medium flame. Add oil. When oil is hot, add cumin seeds. When cumin seeds start crackling add the peas. Cook for 3 to 4 minutes. Add garlic and green chili paste. Add potato chunks. Cover the pan with lid and cook potato about 8 minutes, or until slightly underdone. Add cilantro powder and salt to taste. Add cauliflower chunks. Sprinkle a little bit of water and cook again for 10 minutes. Turn off the heat and serve. Enjoy this recipe with Indian chapattis or paratha. Nutrition Information Calories: 106 Fat: 2.2 g Carbohydrates: 18.6 g Sugar: 5.3 g Sodium: 503.4 mg Fiber: 5.4 g Protein: 4.4 g Cholesterol: 0.0 g 3.2.2265]]>
? Spicy Chicken Drum Sticks For an extra kick try these spicy chicken drum sticks for your next meal! Recipe type: Main Serves: 4 Ingredients 1 pound chicken drum sticks 4 tablespoons skimmed yogurt ? teaspoon ginger paste 1 teaspoon minced garlic 1 teaspoon minced green chili or paprika ? teaspoon oil Skewers, soaked in water 2 tablespoons vinegar Instructions Mix all ingredients (except chicken) in a bowl until a smooth paste forms. Then add in drum sticks and mix to coat chicken. Leave to marinate in the fridge for at least 2 hours. Preheat a grill or grilling pan to medium-high. Thread chicken onto the skewers and grill for 8-10 minutes, turning twice, until the juices run clear. While serving, drizzle with lemon juice and serve with rice. Nutrition Information Serving size: 1 drum stick Calories: 295 Fat: 15.6 g Saturated fat: 3.0 g Sugar: 0 g Sodium: 389 mg Protein: 34.2 g 3.2.2265]]>
Lentil Curry Serves: 3-4 Ingredients ? cup red lentils ? cup brown lentils 4 cups water 5 garlic cloves, minced ? teaspoon salt ? teaspoon cayenne pepper ? teaspoon turmeric ? teaspoon dry cilantro, ground 1 tablespoon olive oil ? cup of sliced onion 1 teaspoon cumin, ground ⅛ cup skim milk 1 tablespoon fresh coriander, finely chopped Instructions Soak both lentils in a bowl filled with water for one hour or more. Overnight is best. After soaking, drain the lentils and place in a saucepan. Add water, garlic, salt, pepper, turmeric and cilantro. Bring to a boil. Turn the heat down to medium-low, cover and let simmer for about 30 minutes, or until lentils are tender. When the lentils are about to cook, heat oil in a saucepan and sauté onions until lightly golden. Add the cumin and fry for 1 minute, or until fragrant. Add sautéed onion along with oil and milk. Cook 5 minutes more over low and then sprinkle with chopped cilantro. Serve hot with whole-grain bread or boiled rice. Nutrition Information Calories: 238 Fat: 5.5 g Saturated fat: 0.5 g Carbohydrates: 33.0 g Sugar: 1.3 g Sodium: 598 mg Fiber: 8.6 g Protein: 13.9 g 3.2.2265 ?]]>
? Mango Pudding This creamy, tropical dessert can be made with a sweetener of your choice. It would also taste great sweetened only by the mango puree. Recipe type: Dessert Serves: 4 Ingredients 1? cup mango puree (no-sugar added) ? cup evaporated milk (sugar-free) 4 cups skimmed milk 2 tablespoons rice flour ? teaspoon green cardamom powder 2 packets Stevia or other sweetener 2 tablespoons crushed almonds 2 tablespoons chopped pistachio Mango slices Instructions Heat milk in a saucepan and add in rice flour and cardamom powder. Let simmer on medium-low for 20-30 minutes, or until the milk is thickened a little. Once thick, add mango puree, evaporated milk, and Stevia. Cook for 5-7 minutes and stir until well combined. Place in a serving bowl and garnish with mango slices and nuts. Serve hot or chilled. Nutrition Information Calories: 248 Fat: 6.2 g Saturated fat: 1.9 g Carbohydrates: 38.2 g Sugar: 19.1 g Sodium: 35 mg Fiber: 2.9 g Protein: 11.5 g Cholesterol: 9 mg 3.2.2265]]>
? Traditional Greek Salad A bright, fresh Greek salad to lighten up any meal! Recipe type: Salad Cuisine: Greek Serves: 2 Ingredients ? red onion, thinly sliced ? green pepper, finely sliced 1 cup cucumber, peeled and cut into chunks ? cup Kalamata olives 1 cup tomatoes, sliced ? cup Feta cheese, chopped 2 tsp Extra Virgin olive oil 4 drops lemon juice 2 tsp freshly ground pepper Instructions Place red onion, cucumber, green pepper, tomatoes and olives into a large bowl. Sprinkle salt and freshly ground black pepper. Add a few drops of lemon juice and olive oil. Toss everything together carefully and leave it for 5 minutes to absorb the seasoning. Serve cold and enjoy! Nutrition Information Calories: 489 Fat: 11.3 g Saturated fat: 5.2 g Carbohydrates: 10.6 g Sugar: 5.5 g Sodium: 798.5 mg Fiber: 4.7 g Protein: 7.9 g Cholesterol: 20.8 mg 3.2.2265]]>
Curried Coconut Chicken This flavorful curry dish is easy to make and will last several days in the fridge (if there are any leftovers!). Recipe type: Main Serves: 4 Ingredients 12 ounces boneless chicken breasts, cubed 1 teaspoon salt and pepper 1 tablespoon oil or clarified butter 2 tablespoons curry powder ? onion, thinly sliced 2 garlic cloves, crushed 4 ounce coconut milk 2 small tomatoes, chopped ? cup tomato puree Instructions Season chicken breasts with salt and pepper and leave aside for 15 minutes. Heat oil in a large saucepan over medium-high and cook curry powder for 1 minute. Stir in onion and garlic and cook for 1 more minute. Add marinated chicken and toss to coat with the curry paste. Bring heat down to medium-low and let chicken cook for 7-10 minutes, or until juices run clear. Add tomatoes, coconut milk, tomato puree and stir to combine. Cover and let cook on low for 30-40 minutes, stirring occasionally. Serve with basmati rice or naan. Notes Exchanges: ? Fat, 3 lean meat Nutrition Information Calories: 296 Fat: 17.2 g Saturated fat: 8.2 g Trans fat: 17.2 g Carbohydrates: 9.7 g Sugar: 4.3 g Sodium: 90 mg Fiber: 3.1 g Protein: 26.8 g Cholesterol: 76 g 3.2.2265 ?]]>
? Butter Garlic Crab This easy seafood dish is a great, low-carb weekday meal - it's flavorful, fast and (if you buy crab legs in season) cheap. Author: Cdiabetes Staff Recipe type: Main Serves: 2 Ingredients 4 large crab legs 3 Tbsp finely chopped garlic 2 to 3 green chilies, minced 1 Tbsp unsalted butter 1½ Tbsp olive oil Salt to taste Instructions With the help of a clean, unused tooth brush, clean the crab legs thoroughly. Take a heavy bottomed pot and put it on medium flame. Add water and bring to a boil. Add the crabs and little salt. Take the crab legs out after about 3 to 4 minutes. Heat a wok or large pan on medium flame. Add olive oil and then, after a few seconds, add the butter. Add garlic and sauté until fragrant. Add green chilies and cook for 5 more seconds. Add the crab. Season with little salt and toss well. Cover the wok with a lid and simmer it for 8 to 10 minutes. Check often to avoid burning. Turn off the flame when the crab has turned reddish pink in color. Serve hot and enjoy! Notes Exchanges: 1 tbsp Cream [...]]]>
This hot vegetarian side dish can be made milder with the exclusion of the chilies and chili powder. It goes great with stewed pinto or kidney beans, or our delicious >fish tacos. Spicy Mexican Rice Recipe type: Side Dish Cuisine: Mexican Serves: 4 Ingredients 1 cup Indian basmati rice, boiled and drained 1 tbsp olive oil 1 tbsp onion, sliced 4 green chilies, diced (seeds removed for a milder version) 1 cup ripe tomatoes, cut into cubes 1 tbsp raisins 1 tsp red chili powder 1 tsp salt 1 tsp black pepper 1 tsp garlic, sliced Instructions Heat oil in a pan over medium heat. Add onion, green chilies, garlic, dry red chili and boiled rice. Cook for 5 minutes, stirring occasionally. Stir the rice and add all the other ingredients. Cover with a lid and cook for 10 minutes over high heat. Let the rice simmer for 5 minutes. Nutrition Information Calories: 263 Fat: 5.6 g Saturated fat: 0.9 g Carbohydrates: 47.6 g Sugar: 4 g Sodium: 597 mg Protein: 7.2 g Cholesterol: 0 mg 3.2.2310 ?]]>
? Quick Garlicy Mushrooms Love mushrooms? Need a quick appetizer? These easy garlicy mushrooms are for you! Recipe type: Appetiser Serves: 2 Ingredients 2 cups mushrooms, sliced 3 tsp oil or butter ? tsp garlic paste 1 Tbsp parsley, chopped ? - ? tsp salt ? tsp freshly ground white pepper ? tsp mixed herbs Instructions Heat oil in a pan over medium and sauté garlic for 2 minutes. Add parsley, salt and pepper along with the mushrooms. Stir for 3-5 minutes. Serve on a plate with garlic bread. Nutrition Information Calories: 80 Fat: 7.2 g Saturated fat: 0.7 g Trans fat: 0 g Carbohydrates: 2.9 Sugar: 1.2 g Sodium: 296 mg Fiber: 0.9 g Protein: 2.4 g Cholesterol: 0 mg 3.2.2265 ? ? ?]]>
This flavorful chicken recipe is ideal for a gluten-free, grain-free or low-carb diet. It is also low in fat. For a dairy-free version, substitute your favorite non-dairy yogurt and use olive oil instead of butter. Baked Chicken Breasts Author: Cdiabetes Staff Recipe type: Main Ingredients 3 skinless, boneless chicken breasts ? cup non-fat plain yogurt 2 ? tablespoons olive oil or butter 1 teaspoon hot sauce 2 teaspoons onion paste 2 teaspoons ginger paste 2 tablespoons garlic powder 1 tablespoon red chili powder 1 teaspoon cumin powder Instructions In a large bowl, add all ingredients and mix till well combined. Cover and refrigerate to marinate for about 1 hour. Preheat the oven to 335 degrees F. Line a baking tray with a foil paper. Place the marinated chicken on lined baking tray. Bake for about 1 hour or chicken is done completely. Nutrition Information Calories: 284 Fat: 14.6 g Saturated fat: 2.9 g Trans fat: 0 g Carbohydrates: 3.4 g Sugar: 0.8 g Sodium: 133 mg Fiber: 0.9 g Protein: 33.5 g Cholesterol: 101 mg 3.2.2925 ?]]>
Grilled Tuna with Chickpea and Spinach Salad Prep time 25 mins Cook time 20 mins Total time 45 mins Great for a light lunch or dinner, and easy to make with leftovers! Recipe type: Salad Serves: 4 Ingredients 1 Tbsp olive oil 1 Tbsp garlic, minced (about 2 – 3 cloves) 2 Tbsp lemon juice 1 Tbsp oregano, minced (or 1 tsp dried) 12 oz tuna steaks, cut into 4 portions (3 oz each) For salad: ? can (15? oz) low-sodium chickpeas, drained and rinsed ? bag (10 oz) leaf spinach, rinsed and dried 1 Tbsp lemon juice 1 medium tomato, rinsed and cut into wedges ⅛ tsp salt ⅛ tsp ground black pepper Instructions Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on a high temperature. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5 – 10 minutes. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.) Grill or broil tuna on high heat for 3 – 4 minutes on each side, until the flesh is opaque and separates easily with a fork (to a minimum internal [...]]]>