It’s Chili, Chowder, or Stew Saturday – Country French Barley Vegetable Potage

February 1, 2020 at 6:02 AM | Posted in Diabetes Self Management, It's Chili Soups or Stews Saturday | 2 Comments
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This week’s It’s Chili, Chowder, or Stew Saturday is a recipe for a Country French Barley Vegetable Potage. To make this week’s dish you’ll need; Low-Sodium and Fat-Free Beef Bouillon Powder, Pearled Barley, Garlic, Leek, Carrot, Celery, Mushrooms, Herbes de Provence, and Black Pepper. The Potage is only 63 calories and 11 net carbs per serving (1 cup). 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/

Country French Barley Vegetable Potage
Ingredients
Preparation time: 20 minutes

6 cups water
1 tablespoon low-sodium, fat-free beef bouillon powder
1/2 cup pearled barley
Vegetable cooking spray
2 cloves garlic, minced
1 cup sliced leek
1 cup sliced fresh carrot
1 cup sliced celery
2 cups sliced fresh mushrooms
1 teaspoon herbes de Provence
1/2 teaspoon black pepper

Directions
Yield: 8 cups
Serving size: 1 cup

* In a large pot, combine 3 cups of the water with the beef bouillon powder and pearled barley. Bring to a boil and cover. Reduce heat and simmer for 30 minutes, until barley is softened. Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium heat. Sauté garlic, leek, carrot, and celery until crisp-tender. Stir in mushrooms and continue to sauté until mushrooms are tender. Set aside until barley is softened. Add sautéed vegetables to large pot with barley and additional 3 cups water, herbes de Provence, and black pepper. Cook an additional 20–30 minutes until vegetables are tender and the consistency is thickened slightly. (You may need to replace some water lost by evaporation—this recipe should make 2 quarts of soup.)

Nutrition Information:
Calories: 63 calories, Carbohydrates: 14 g, Protein: 2 g, Fat: 0 g, Saturated Fat: 0 g, Sodium: 54 mg, Fiber: 3 g

Exchanges per serving: 1/2 starch, 1 vegetable. Carbohydrate choices: 1.
https://www.diabetesselfmanagement.com/recipes/soups-stews/country-french-barley-vegetable-potage/

 


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Sunday’s Chicken Dinner Recipe – Provençal Lemon and Olive Chicken

November 17, 2019 at 6:02 AM | Posted in chicken, diabetes friendly, Diabetes Self Management, Sunday's Chicken Dinner | 2 Comments
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This week’s Sunday’s Chicken Dinner Recipe – Provençal Lemon and Olive Chicken. Here’s your Sunday Dinner, Provençal Lemon and Olive Chicken! Made using Skinless Chicken Thighs, Onion, Lemon, Pitted Green Olives, White Vinegar, Herbes de Provence, Bay Leaf, Salt and Pepper, Fat-Free Reduced-Sodium Chicken Broth, and Fresh Parsley. You can find this recipe at the Diabetes Self Management website where you’ll find a huge selection of Diabetic Friendly Recipes, Diabetes Management Tips, Diabetes News, and more! You can also subscribe to the Diabetes Self Management Magazine, one of my favorites. I’ve left a link to subscribe to it at the end of the post. So Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Provençal Lemon and Olive Chicken

Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley

Directions
1 – Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.

2 – Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.

Yield: 10 servings.

Nutrition Facts Per Serving:
Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/

 

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Quick & Healthy Slow Cooker Chicken & Potatoes

February 8, 2012 at 10:03 AM | Posted in baking, diabetes friendly, potatoes | 1 Comment
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Quick & Healthy Slow Cooker Chicken & Potatoes

This recipe is perfect for on-the-go families who want to come home to a comforting meal that’s ready to eat. With just 30 minutes prep time, you can set the slow cooker in the morning and forget about it until dinner time. Adding Herbs de Provence (dried herbs found in the spice section of most grocery stores) makes this dish smell as good as it tastes, exuding a “fresh from the farmer’s market” flavor. Plus, it’s easy to adapt the basic recipe to fit your favorite flavor profile using the variations below, including Mexican, Italian or Mediterranean.

Ingredients

4 small (2 pounds) bone-in chicken breasts, skin removed
2 teaspoons Herbs de Provence (or combination of dried thyme, fennel, basil and savory)
1 teaspoon garlic salt
Freshly ground pepper to taste
½ cup flour
1 tablespoon canola oil
1 ¼ pounds small red potatoes
¾ cup frozen, thawed pearl onions
1 cup small baby carrots
¾ cup reduced-sodium chicken broth
8 ounces small baby bella or white mushrooms
Chopped fresh thyme (optional)

Directions

Combine the Herbs de Provence, garlic salt and pepper on a dinner plate. Spoon flour on to second dinner plate.  Coat each chicken breast in the herb mixture; then dredge well in flour.

Heat oil in a large skillet. Add chicken and cook over medium-high heat until chicken is golden brown on both sides (approximately 3-4 minutes per side). Cook chicken in two batches if necessary so as not to crowd the pan.

Place chicken in a large slow cooker and add remaining ingredients except fresh thyme. Cover slow cooker and cook on high for 4 hours or on low for 8 hours. Sprinkle with fresh thyme before serving, if desired.

Makes 6 servings.

http://www.potatogoodness.com/Recipes/Quick_&_Healthy_Slow_Cooker_Chicken_&_Potatoes/

The Webmd Web Site

August 17, 2011 at 12:40 PM | Posted in diabetes, diabetes friendly, Food | 2 Comments
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If you haven’t been on webmd.com web site check it out! Full of great advice, health tips, recipes, and more. I thought I would pass this article along on Spices.

6 Spices and Herbs You’re Not Using
By Elaine Magee, MPH, RD
WebMD Expert Column

Gone are the days of seasoning food with just salt and pepper, or of jars of herbs and spices collecting dust for a decade in a kitchen cabinet.

The exciting era of herbs and spices has begun and you can either let it boost your home cooking to a higher level of flavor and health or be left behind clutching your jar of Old Bay Seasoning.

There’s a whole world of exotic herbs and spices available to you now over the Internet or at specialty stores that you might not know about because they aren’t called for in Grandma Martha’s recipes. You might not even see the following up-and-coming herbs and spices in magazine and cookbook recipes either — yet.

Herbs and spices aren’t just about adding flavor. They may also have health perks related to their antioxidants. And using herbs and spices in your foods may help you cut back on fat, sugar, and salt, which could help your waistline, blood pressure, and overall health.

Here are six herbs and spices that you probably aren’t using yet, but should.
1. Smoked Serrano Chili Powder

Serrano chili peppers are known for their bold, spicy heat. Now you can find serrano chilies that are smoked and ground into a fragrant powder.

How it improves dishes: Smoked serrano chili powder adds a rich, smoky flavor and lively heat to your favorite dishes, including a variety of Mexican and Southwestern dishes, stews, casseroles, egg dishes, and chili.
2. Turmeric

Turmeric, a favorite ingredient since ancient times, is the root stalk of a tropical plant in the ginger family. It adds a bright golden color and a pungent flavor found in everything from Indian curry powder to traditional American mustard.

How it improves dishes: Turmeric can be added to Southeast Asian recipes including curries; soups; rice and pilaf dishes; and vegetable, chicken, or lentil dishes. It can also be used to add some punch to relishes and chutneys.
3. Saigon Cinnamon

Cinnamon is not a new spice, but Saigon cinnamon, prized for its sweet and spicy taste and aroma, is considered the finest and most flavorful cinnamon in the world.

How it improves dishes: Cinnamon is an old favorite called for in fancy coffee drinks, hot oatmeal, cookies, and fruit crisps. It’s also a popular spice for main dishes (including chicken, seafood, and lamb) from international cuisines such as Indian, Greek, Mexican, and Middle Eastern. Saigon cinnamon is an important ingredient in the popular Vietnamese noodle soup called pho.
4. Vanilla Paste

Vanilla extract is ubiquitous in dessert recipes, but the next generation of recipes might start calling for vanilla paste instead. Vanilla paste is much more preferable to vanilla extract because of flavorful flecks of vanilla bean dispersed throughout its syrup consistency. Vanilla paste has the benefits of using the actual vanilla bean (where you cut the long, thin bean in half lengthwise and scrape out the center) but is so much easier.

How it improves dishes: Vanilla paste has a more concentrated flavor than extract, and the flecks of vanilla bean can be particularly appetizing used in single-color dishes such as ice cream, sugar cookies, and vanilla frosting. It’s a treat to see and taste those flavor-packed little black dots.

This is an up-and-coming herb, according to the Spice Island Marketplace at the Culinary Institute of America. Although this is a relatively new herb to many American cooks, epazote has been used in Mexico for cooking and medicinal purposes for thousands of years.

In Mexico, epazote is best known for flavoring bean dishes and making herb tea. One new use, suggested by the Spice Island Marketplace, is to drizzle some olive oil on top of flat bread, then sprinkle epazote over the top, heat, then serve.

How it improves dishes: Epazote has a powerful flavor similar to licorice and can be used in bean dishes as well as eggs, burritos, rice, soups and stews, salad, quesadillas, and meat dishes. There is one way that epazote may improve your bean dishes beyond flavor: It’s known in Mexico for helping to diffuse the gas-inducing effect of beans.
6. Herbs de Provence

Herbs de Provence (also called Herbs of Provence) is a blend of five or six herbs reminiscent of France’s sunny Provence region. The herbs included in the blend vary by brand but usually include thyme, basil, savory, fennel, marjoram, rosemary, and/or lavender. When you buy it in a blend, the individual herbs are already in balanced amounts ready to inspire flavorful and convenient cooking.

How it improves dishes: This sweet and fragrant aromatic herb blend adds depth and complexity to your hot dishes. It can be used as a rub on roast, meats, and fish and works great on the grill. It can be added to marinades, sprinkled into sautés, omelets, vegetable dishes, sauces, and soups.
Tips for Buying, Using, and Storing Dried Herbs

If your grocery store doesn’t stock the spices or herbs mentioned in this story, try searching for them online.

1. Store dried herbs in a cool, dark place, especially if they come in a clear glass container.
2. Dried herbs are usually stronger-tasting than fresh. So if a recipe calls for fresh herbs and you’re using dried instead, use about 1/3 less. If the recipe calls for a tablespoon of chopped fresh herbs, a teaspoon of dried herbs will do.
3. Dried herbs lose flavor over time. If stored correctly, they will last about a year. Sniff the herbs before you use them. If you can’t smell anything, they’re past their prime.

Elaine Magee, MPH, RD, is the “Recipe Doctor” for WebMD and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

http://www.webmd.com/food-recipes/features/exotic-spices-and-herbs

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