Saturday, August 28, 2010

cheese cake the healthy way

1 cup of nuts of choice: pecans, macadamia nuts, cashews, almonds, finely chopped
1 tsp vanilla
6 Tbsp butter, melted

Finely chop nuts in a processor of choice. Mix together with butter and vanilla. If desired, add a few drops of stevia. Press in bottom of a 9” pie pan. Place in fridge.

16 ounces cream cheese, softened
½ cup plain fage yogurt
1 tsp vanilla
1 tsp lemon juice
Stevia to taste (I used 8 drops)

Beat cream cheese for about one minute and add remaining ingredients. Beat just until blended and pour over crust. Chill in the refrigerator. Top with toppings of choice and add whip cream if desired.

Sunday, August 15, 2010

Strawberry Cucumber Salad Refreshing Summer Snack

Strawberry Cucumber Salad Refreshing Summer Snack
Phase 2 recipe
Since strawberries are coming in season, thought this was a good one to share.


Strawberry Cucumber Salad

1 whole cucumber
Sliced strawberries
1 serving strawberry vinaigrette (see below)
Fresh ground white pepper
Stevia to taste
Slice strawberries and cucumber. Toss with strawberries, dressing, stevia
and pepper to taste. You can also add,fresh dill, fresh mint ,ground cumin, sweet paprika to taste
Allow to marinate for at least 10 minutes.

Strawberry Vinaigrette
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste
Combine all ingredients in food processor. Puree until smooth. Pour over
fresh arugala or green salad. Garnish with sliced strawberries and freshly
ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1-2 servings (1 vegetable, 1 fruit)

Tuesday, August 10, 2010

Baja Shrimp Salad -

Baja Shrimp Salad - 5.9g Carbs, 1g Fiber, 4.4g Sugar
Posted by: "chefgloria1030" chefgloria1030
Tue Jul 20, 2010 10:23 am (PDT)

5.9g Carbs, 1g Fiber, 4.4g Sugar

Consider leaving the sugar out...
or use a favorite suitable
substitute. Cook Fearlessly! Chef Pat

Nutritionist Recommended For: Low Fat

Preparation time: 15 min
Servings: 4

4 scallions, sliced
1 Tbsp sugar
1 lb cooked shrimp, thawed and drained
1 peeled, seeded cucumber, thinly sliced
12 radishes, thinly sliced
1/2 cup white wine vinegar

Combine all ingredients in a bowl and toss well. Chill.

Servings: 4
Nutrition per Serving:
140 Calories, 8.4% Calories From Fat, 1.3g Total Fat, 0.3g Saturated Fats,
0.2g Mono-unsaturated Fats, 0.5g Poly-unsaturated Fats, 220mg Cholesterol,
270mg Sodium, 5.9g Total Carbs, 1g Dietary Fiber, 4.4g Sugar, 24g Protein
More Information
Thiamin B1 0.061 mg
Vitamin A 440 IU
Vitamin K 35 mcg
Vitamin E 1.7 mg
Pantothenic Acid 0.54 mg
Vitamin B6 0.19 mg
Choline 96 mg
Riboflavin B2 0.067 mg
Vitamin D 0 IU
Vitamin B12 1.7 mcg
Vitamin C 9.1 mg
Niacin B3 3.1 mg

Sodium 270 mg
Zinc 2 mg
Copper 0.28 mg
Iron 4 mg
Calcium 67 mg
Manganese 0.12 mg
Magnesium 50 mg
Fluoride 1.5 mcg
Potassium 360 mg
Phosphorus 180 mg
Selenium 45 mcg

Saturday, August 7, 2010

Chicken in Garlic Vinegar Sauce

Chicken in Garlic Vinegar Sauce - 9g Carbs, 1g Fiber

From: Eating Well - January/February 2009

Braising chicken in vinegar and herbs is a very popular way of cooking
in Mediterranean Europe. Often paired with sweet sausage, this is a
gutsy, wholesome dish that can be made a day ahead. Serve with
whole-wheat couscous tossed with fresh herbs and steamed broccolini.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium
| Healthy weight | High potassium |

Active Time: 1 hour
Total Time: 1 hour 50 minutes
Servings: 6

3 - 3 1/2 lb bone-in chicken pieces, (thighs, drumsticks and/or
breasts), skin removed, trimmed (see Tip)
1/2 tsp coarse salt, plus a pinch, divided
1/2 tsp freshly ground pepper
7 tsp extra-virgin olive oil, divided
1 Tbsp butter
1/2 cup minced shallots
16 large cloves garlic, peeled
1/3 cup sherry vinegar OR red-wine vinegar
1 cup reduced-sodium chicken broth
2 sprigs fresh thyme OR 2 tsp dried
1/2 cup reduced-fat sour cream
1 Tbsp Dijon mustard
2 tsp tomato paste
2 tsp all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 Tbsp finely minced fresh chives

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon
salt and pepper.

2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch
oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a
large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken
and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.

3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring,
until the shallots are soft and lightly browned, about 1 minute. Add
vinegar and bring to a simmer. Return the chicken to the pot. Pour in
broth and then carefully nestle the thyme sprigs among the chicken pieces
(or stir in dry thyme).

4. Cover the pot with a tight-fitting lid and simmer over medium-low heat
until the chicken is very tender, about 50 minutes.

5. Just before the chicken is done, whisk sour cream, mustard, tomato
paste and flour in a small bowl until smooth. Combine tomatoes, chives,
the remaining 1 teaspoon oil and pinch of salt in another small bowl;
reserve for garnish.

6. When the chicken is done, remove to a plate, discarding the thyme
sprigs (if using). Stir the sour cream mixture into the sauce; bring
to a simmer. Reduce heat to low, return the chicken to the sauce and
reheat, about 1 minute. Serve garnished with the tomato mixture.

Make Ahead Tip:
Prepare through Step 4; cool to room temperature and refrigerate for
up to 1 day. Finish with Steps 5-6 before serving.

If you are using a combination of thighs, drumsticks and breasts, cut
each breast in half crosswise to make pieces about the size of a thigh.
And if you buy whole legs, separate the drumsticks and thighs. When
the pieces are about the same size, they'll cook at about the same rate.

Servings: 6
Nutrition per Serving:
301 Calories, 14g Fat, 5g Sat, 6g Mono, 116mg Cholesterol,
9g Carbs, 1g Fiber, 34g Protein, 427mg Sodium, 612mg Potassium

Nutrition Bonus: Vitamin C (20% daily value), Potassium (17% dv),
Vitamin A (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat, 2 fat

Wednesday, August 4, 2010

Blueberry Peach Parfait - 37g Carbs, 2g Fiber

Try this perfect parfait that is packed with flavor and
antioxidants — but not with fat.

6 oz low fat, plain or sugar-free yogurt
1 tsp honey
1/8 tsp cinnamon
1/4 cup fresh blueberries
1 small peach
1 graham cracker (2.5 inch square)

In a small bowl, combine yogurt, honey and cinnamon. Stir until well
mixed. Next, pit and dice the peach; mix with blueberries in a small
bowl. Crush graham cracker square.

In a dessert glass or dish, layer half of the fruit, yogurt and graham
cracker crumbs. Repeat the layers. Chill until ready to serve.

Serves: 1
Nutrition per Serving:
219 Calories, 4g Total Fat, 2g Saturated Fat, 0g Trans Fat,
11mg Cholesterol, 172mg Sodium, 37g Total Carbs, 2g Fiber, 11g Protein

Monday, August 2, 2010

Salmon With Roasted Chile-Mango Sauce -

14g Carbs, 2g Fiber, 0g Adde

Salmon With Roasted Chile-Mango Sauce - 14g Carbs, 2g Fiber, 0g Added Sugar

From: Eating Well - February/March 2005, Eating Well for a
Healthy Heart Cookbook (2008)

Pungent red chiles and sweet mango flavor this robust sauce, which
accents simply broiled salmon wonderfully. Broiling salmon will
perfume your kitchen, so if you prefer, cook the salmon on the grill,
over direct heat, 8 to 12 minutes total.

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

Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4

3 tsp extra-virgin olive oil, divided
1/2 cup thinly sliced shallot, (about 1 medium)
2 tsp coriander seed
1-2 dried red chiles, such as Thai, cayenne or chile de arbol, stem
end removed (see Note)
1 medium mango, ripe, slightly soft, peeled (see Tip) and
diced (about 1 cup)
2 Tbsp fresh cilantro, finely chopped, divided
4 medium cloves garlic, minced
1/2 tsp salt
1 lb salmon fillet, skin removed (see Tip)

Position oven rack in upper third of oven; preheat broiler. Coat a
broiler pan with cooking spray.

Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot,
coriander and chile(s); cook, stirring, until the shallot begins to
brown and the spices smell fragrant, 2 to 3 minutes. Transfer the
shallot mixture to a food processor or blender. Add the remaining
2 teaspoons oil and mango. Process until almost smooth (it will be
slightly gritty from the bruised coriander seed). Transfer the sauce
to a small bowl; stir in 1 tablespoon cilantro.

Combine garlic and salt in a small bowl. Spread the salted garlic on
top of the salmon. Place the salmon, garlic side up, on the prepared
broiling pan. Broil, 3 to 4 inches from heat, until opaque in the
center, 8 to 14 minutes, depending on the thickness. Serve the
salmon topped with the sauce and sprinkled with the remaining
1 tablespoon cilantro.

Fresh and dried chiles vary widely in spiciness depending on variety
and seasonality. Smaller varieties are generally hotter. What makes
chiles hot, capsaicin, is found in the inner membrane and seeds. Add
chiles with caution when cooking, tasting as you go.

To peel and cut a mango: Slice both ends off the mango, revealing the
long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut the fruit into the desired shape.

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

Servings: 4
Nutrition per Serving:
271 Calories, 12g Fat, 2g Sat, 6g Mono, 72mg Cholesterol,
14g Carbs, 2g Fiber, 0g Added Sugars, 27g Protein, 352mg Sodium,
810mg Potassium

Nutrition Bonus: Selenium (70% daily value), Potassium (23% dv).
1 Carbohydrate Serving

Exchanges: 1 fruit, 3 1/2 lean meat, 1 fat