“Meatless Monday” Recipe of the Week – Cauliflower Pilaf

July 13, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Cauliflower Pilaf. To make this week’s recipe you’ll be needing Cauliflower, Extra Virgin Olive Oil, Asafetida, Vegetable Stock, Sea Salt, Golden Raisins, Almonds, and Italian Parsley. Excellent side dish for any meal! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Cauliflower Pilaf
This satisfying faux-rice pilaf not only tastes good, but also makes an impressive side dish.

Ingredients
Preparation time: 10 minutes
Cooking time: 10 minutes.

1 large head cauliflower, cut into florets
2 tablespoons extra-virgin olive oil
Pinch asafetida
1/2 cup vegetable stock
Sea salt
1/2 cup golden raisins
1/2 cup slivered almonds
1/4 cup chopped fresh flat-leaf Italian parsley

Directions
Yield: 4 servings
Serving size: 1/4 of recipe

1. In a food processor fitted with the metal blade, process the cauliflower florets until they resemble the texture of rice (you can also grate them on the large holes of a box grater). Set aside.

2. In a medium skillet over medium-high heat, heat the olive oil. Add the asafetida and cook for about 45 seconds, stirring constantly until fragrant.

3. Add the cauliflower and cook for 2 to 3 minutes, stirring constantly until it softens slightly.

4. Stir in the vegetable stock and season to taste. Reduce the heat to low, cover and cook for 5 minutes more until the cauliflower is tender.

5. Remove from the heat and gently fold in the raisins, almonds and parsley. Taste and adjust the seasonings. Serve.

Note: For added color, substitute dried unsweetened cranberries for the raisins. You can also substitute hazelnuts or walnuts for the almonds.

Nutrition Information:
Calories: 206 calories, Carbohydrates: 21 g, Protein: 5 g, Fat: 13 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Sodium: 237 mg , Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/sides/cauliflower-pilaf/

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Diabetic Side Dish of the Week – SESAME SUGAR SNAP PEAS

July 12, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is a recipe for SESAME SUGAR SNAP PEAS. To make this week’s dish you’ll be needing Extra Virgin Olive Oil, Garlic, Sugar Snap Peas, Reduced Sodium Soy sauce, Sesame Oil, Red Pepper Flakes, Honey, and Sesame Seeds. The Dish is 90 calories and 8 net carbs per serving. The Recipe is from the Diabetic Gourmet Magazine website where you can find a huge selection of Diabetic Friendly Recipes. Enjoy and Eat Healthy in 2020! https://diabeticgourmet.com/

SESAME SUGAR SNAP PEAS
Ingredients

2 tsp. extra virgin olive oil
2 cloves garlic, finely minced
1 lb. sugar snap peas, trimmed
1 Tbsp. reduced-sodium soy sauce
1/2 tsp. sesame seed oil (can use toasted sesame seed oil)
Pinch of crushed red pepper flakes or to taste
1 tsp. honey
1 Tbsp. toasted sesame seeds

Directions

1 – Place oven rack in highest position and preheat broiler.
2 – In mixing bowl, whisk together olive oil and garlic. Add snap peas and toss to coat well.
3 – On baking dish, place snap peas in single layer. Broil until tender, about 5-6 minutes.
4 – While peas are cooking, mix together soy sauce, sesame oil, pepper flakes and honey.
5 – After removing snap peas from oven, gently toss with soy sauce mixture. Garnish with sesame seeds.
6 – Serve hot or chilled as side dish. Hot is most common.

Recipe Yield: Makes 4 servings.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 90
Fat: 4 grams
Saturated Fat: .5 grams
Fiber: 3 grams
Sodium: 140 milligrams
Protein: 3 grams
Carbohydrates: 11 grams
https://diabeticgourmet.com/diabetic-recipes/sesame-sugar-snap-peas

“Meatless Monday” Recipe of the Week – Pasta with Broccoli Rabe

July 6, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Pasta with Broccoli Rabe. To make this week’s recipe you’ll be needing Salt, Broccoli Rabe, Extra Virgin Olive Oil, Garlic Red Pepper Flakes, Ziti Pasta, and Tomatoes. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Pasta with Broccoli Rabe
A traditional Italian dish! Replace broccoli rabe with broccoli for a milder flavor.

Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped

Directions
Yield: 6 servings

1 – Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.

2 – Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.

3 – Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.

4 – Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.

*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor

Nutrition Information:
Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/pasta-with-broccoli-rabe/

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“Meatless Monday” Recipe of the Week – Spinach-Pine Nut Whole-Grain Pilaf MONDAY

June 22, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | 2 Comments
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This week’s “Meatless Monday” Recipe of the Week is a Spinach-Pine Nut Whole-Grain Pilaf. It’s made using Brown Rice, Pine Nuts, Spinach Leaves, Extra Virgin Olive Oil, Basil Leaves, Salt, and Red Pepper Flakes. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Spinach-Pine Nut Whole-Grain Pilaf
Make the most of the seasonal ingredients beginning to fill up your kitchen with this pilaf recipe. A delicious addition to any meal, this simple side dish requires just a few simple ingredients tossed together with some herbs and oil.

Ingredients
2 cups hot cooked brown rice or bulgur
1 1/2 ounces pine nuts or slivered almonds, toasted
2 ounces spinach leaves, coarsely chopped
1 tablespoon extra-virgin olive oil
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon red pepper flakes

Directions
* Place hot rice in large bowl, add remaining ingredients and toss gently, yet thoroughly until spinach is slightly wilted.
https://www.diabetesselfmanagement.com/recipes/main-dishes/spinach-pine-nut-whole-grain-pilaf/

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Seafood Sunday – Crab and Portabella Mushroom Fettuccine

May 3, 2020 at 6:02 AM | Posted in Seafood Sunday | Leave a comment
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Well I’m moving on from Pork Roast Sunday Dinner to Seafood Sunday. Crab and Portabella Mushroom Fettuccine is this week’s recipe. Made using Fettuccine, Extra Virgin Olive Oil, Garlic, Cooked Crabmeat, Baby Portabella Mushrooms, Red Bell Pepper, Lemon, Basil Leaves, and Black Pepper. I love Seafood and Fish! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Crab and Portabella Mushroom Fettuccine

Ingredients
Preparation time: 5–10 minutes
Cooking time: 10–12 minutes.

1/2 pound enriched, dry fettuccine
1 tablespoon extra-virgin olive oil
1 clove garlic, peeled and crushed
3/4 pound cooked crabmeat (or cooked imitation crabmeat, which is much lower in cholesterol)
4 ounces baby portabella mushrooms, washed and stems trimmed
1 medium-size red bell pepper, chopped into bite-size pieces
1 lemon
2 teaspoons basil leaves
Black pepper to taste

Directions
Yield: 4 servings
Serving size: 1 cup crab mixture over 1/4 of pasta

* Boil fettuccine in a stockpot or large saucepan according to package directions. While the pasta is cooking, heat olive oil in a large, nonstick skillet over medium heat. Add crushed garlic and stir quickly a few times with a heat-resistant spatula or spoon. Add crabmeat, mushrooms, and peppers, and sauté until the mushrooms and peppers just start to deepen in color and soften slightly. Cut the lemon in half. Squeeze the juice of one half into the pan. Reserve the other half and cut into wedges to use as a garnish on the finished dish. Add basil leaves and black pepper, and sauté until combination is well mixed. Drain fettuccine when cooked through. Serve crab mixture over cooked fettuccine.

Nutrition Information:
Calories: 321 calories, Carbohydrates: 45 g, Protein: 24 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 85 g, Sodium: 515 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/crab-and-portabella-mushroom-fettuccine/

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“Meatless Monday” Recipe of the Week – Grape Tomato Salad with White Beans and Cucumber

April 13, 2020 at 6:01 AM | Posted in Uncategorized | 2 Comments
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This week’s “Meatless Monday” Recipe of the Week – Grape Tomato Salad with White Beans and Cucumber. It’s made using canned Great Northern Beans, Grape Tomatoes, Cucumber, Red Onion, Cilantro, Extra Virgin Olive Oil, Lime Juice, Salt, and Pepper. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Grape Tomato Salad with White Beans and Cucumber
Requiring just a few simple steps, the quick and easy salad with homemade dressing is high in fiber — and flavor.

Ingredients
1 cup canned Great Northern beans, rinsed and drained
1 cup grape tomato halves
1 cup 1/2-inch diced cucumber
2 tablespoons finely diced red onion
1 tablespoon finely chopped fresh cilantro
1 tablespoon extra-virgin olive oil
1 tablespoon lime juice
1/4 teaspoon salt
1/8 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: 1 cup

1 -Combine beans, tomatoes, cucumber, onion, and cilantro in large bowl.

2 – Whisk oil, lime juice, salt, and pepper in small bowl. Pour over salad and mix gently.

*Note. Always be sure to rinse and drain canned beans. Rinsing and draining can eliminate up to 40% of the sodium in canned beans.

Nutrition Information:
Calories: 119 calories, Carbohydrates: 17 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 291 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/snack/grape-tomato-salad-white-beans-cucumber/

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Diabetic Dish of the Week – Bulgur with Asparagus and Spring Herbs

March 31, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is – Bulgur with Asparagus and Spring Herbs. I’ve got one fantastic side dish for this week’s recipe, Bulgur with Asparagus and Spring Herbs. Made using Bulgur, Asparagus, Frozen Peas, Italian Parsley, Mint, Lemon Juice, Orange Juice, Extra Virgin Olive Oil, and Salt and Pepper. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Bulgur with Asparagus and Spring Herbs
Bulgur is a whole grain that’s high in fiber and protein. It’s also a good source of iron, magnesium, and B vitamins…

Ingredients
2/3 cup uncooked bulgur
2 cups sliced asparagus (1-inch pieces)
1/2 cup frozen peas, thawed
2/3 cup chopped fresh Italian parsley
2 teaspoons finely chopped fresh mint
3 tablespoons lemon juice
1 tablespoon orange juice
1 tablespoon extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: 1 cup

1 – Prepare bulgur according to package directions, omitting any salt or fat. Drain well.

2 – Steam asparagus in steamer basket over boiling water 3 to 4 minutes or until bright green and crisp-tender. Cool under cold running water, drain well, and blot with paper towels.

3 – Combine bulgur, asparagus, peas, parsley, and mint in large bowl. Whisk lemon juice, orange juice, oil, salt, and pepper in small bowl. Pour over bulgur mixture; toss gently.

Note: Bulgur is a whole grain that’s high in fiber and protein. It’s also a good source of iron, magnesium, and B vitamins.

Nutrition Information:
Calories: 148 calories, Carbohydrates: 25 g, Protein: 6 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 98 mg, Fiber: 7 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/bulgur-with-asparagus-and-spring-herbs/

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Bayou Cajun Fries

February 25, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I’m passing along another Diabetes Friendly Recipe, Bayou Cajun Fries. For this Cajun Inspired Recipe you’ll be needing Baking Potato, Extra Virgin Olive Oil, Paprika, Cajun Seasoning, and Salt. Perfect Diabetic Friendly Side Dish for the Shrimp Po’Boy or any other dish! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of recipe needs! Enjoy and Eat Healthy in 2020! https://www.cooksrecipes.com/index.html

Bayou Cajun Fries
Paprika and Cajun seasoning give these oven-baked fries some kick, while extra virgin olive oil adds healthful fats.

Ingredients
Nonstick cooking spray
1 baking potato (6 ounces), scrubbed
1/2 teaspoon extra virgin olive oil
1/4 teaspoon paprika
1/4 teaspoon Cajun seasoning
1/8 teaspoons salt

Directions
Yield: 2 servings
Serving size: 2/3 cup

1 – Preheat oven 475°F. Spray nonstick baking sheet with nonstick cooking spray.

2 – Cut potato lengthwise into 1/4-inch slices, then cut each slice into 1/4-inch strips. Place on prepared baking sheet. Drizzle with oil and sprinkle with paprika; toss gently to coat. Arrange potato strips in single layer (potatoes should not touch).

3 – Bake 5 minutes; stir and bake 5 minutes more or until potatoes are golden brown and tender when pierced with fork. Immediately sprinkle with Cajun seasoning and salt; toss gently to coat.

Nutrition Information:
Calories: 91 calories, Carbohydrates: 18 g, Protein: 2 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 166 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/sides/bayou-cajun-fries/

 

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Sunday’s Pork Roast Dinner Recipe – Stuffed Pork Tenderloin with Collard Greens

February 2, 2020 at 6:02 AM | Posted in Diabetes Self Management, Sunday’s Pork Roast Dinner Recipe | Leave a comment
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This week’s Sunday’s Pork Roast Dinner Recipe is a Stuffed pork tenderloin with collard greens. A Stuffed Pork Roast with Collard Greens, hurry up Dinner! To make this Recipe you’ll need a 1 pound Lean Pork Tenderloin, Dried Apricot halves, Black Pepper, Onion Powder, Oregano, Collard Greens, Extra Virgin Olive Oil, Onion, Garlic, and Salt. This one should be one Delicious Meal! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Stuffed pork tenderloin with collard greens

Ingredients
Preparation time: 15 minutes
Cooking time: 50 minutes

1 pound lean pork tenderloin
12 dried apricot halves (about 1/2 cup)
1 teaspoon black pepper
1 teaspoon onion powder
1 teaspoon oregano
1 pound collard greens, stemmed, washed, and drained, but not dry
1 tablespoon extra-virgin olive oil
3/4 cup diced onion
1 clove garlic, minced
2 dashes salt

Directions
Yield:
4 servings

Serving size:
3 ounces of meat and 1 cup of greens

1 – Heat oven to 400°F. Line a baking pan with nonstick aluminum foil (or use regular aluminum foil sprayed with nonfat cooking spray). Place tenderloin on a cutting board, and use a slightly oiled (olive oil) sharpening steel or boning knife to make a hole in the center of the tenderloin all the way through. Stuff dried apricots into the cavity, working from one end at a time and making sure to stuff them all the way into the middle. Place tenderloin in pan and sprinkle with black pepper, onion powder, and oregano. Cook for 45 minutes, or until a meat thermometer reads at least 160°F. If you prefer your pork well done, cook until thermometer reads 170°F. Remove and let rest 5 minutes before slicing.

2 – While meat is resting, roll a collard leaf into a tight roll. Using a sharp slicing knife, slice into thin strips. Repeat until all of the greens resemble green ribbons. Heat oil in a large skillet over medium-high heat and add onion and garlic. Cook until onions are almost transparent. Add greens (which should still be damp) and sauté, moving rapidly until greens have relaxed and deepened in color, 2–3 minutes. If mixture starts to stick to the pan, add 1 tablespoon water. Remove greens from heat. To serve, place approximately 1 cup of greens on a dinner plate. Cut tenderloin into 1 1/2-inch slices. Place meat slices on top of greens.

Nutrition Information:
Calories: 297 calories, Carbohydrates: 19 g, Protein: 35 g, Fat: 9 g, Saturated Fat: 2 g, Cholesterol: 90 mg, Sodium: 89 mg, Fiber: 6 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/stuffed-pork-tenderloin-with-collard-greens/

 

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Caprese Salad

December 24, 2019 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, salad | Leave a comment
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I’ve got another Diabetic Friendly Recipe to pass along, Caprese Salad. Made using Tomatoes, Part Skim Mozzarella Cheese, Salt, Pepper, Extra Virgin Olive Oil, and Basil Leaves. The recipe is off the Diabetes Self Management website where you’ll find a huge selection of Diabetes Friendly Recipes, Diabetes News, and Diabetes Management Tips. You can also subscribe to the Diabetes Self Management Magazine. I’ve left a link to subscribe at the end of the post. Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Caprese Salad
Caprese is a simple salad from the Italian region of Campania, traditionally including sliced fresh mozzarella cheese, plum tomatoes, and basil. The refreshing salad is seasoned with salt, black pepper, and olive oil. At only 73 calories per serving, the salad won’t break your calorie budget.

Ingredients
3 medium tomatoes (3/4 pound total), cut into 8 slices
2 (1-ounce) slices part-skim mozzarella cheese, each cut into strips (24 strips total)
1/8 teaspoon salt
Pinch black pepper
2 teaspoons extra-virgin olive oil
1/4 cup thinly sliced fresh basil leaves

Directions
1 – Arrange tomatoes and cheese alternately on plate, overlapping slightly. Sprinkle with salt and pepper and drizzle with oil. Scatter basil on top.

Yield: 4 servings.

Serving size: 1/4 of recipe.

Nutrition Facts Per Serving:
Calories: 73 calories, Carbohydrates: 9 g, Protein: 4 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 9 mg, Sodium: 165 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/salads/caprese-salad/

 

 

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