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Black Bean and Quinoa Chili (Diabetes)

Serving Size: 4

Calories: Approx. 340 per servingIngredients• 2 16-oz. cans black beans, rinsed and drained.
• 1c rinsed and drained quinoa.
• 2c vegetable broth.
• 2 yellow squash, chopped.
• 2 carrots, peeled and chopped.
• 1 onion, chopped.
• 1 bell pepper, seeded and chopped.
• 1 stalk of celery, chopped.
• 2 cloves garlic, chopped.
• 2 cups salsa.
• 1T cumin.
• 1T chili powder.
• 1t paprika.
• 1T olive oil
Instructions) Place quinoa and broth in a medium pot. Cook according to directions. Remove from heat and let stand about 10 minutes.
) Meanwhile, in a large pot over medium heat, take olive oil and sauté garlic, onion and pepper, about 3 minutes.
) Add carrots, celery and squash, sauté another 5 minutes.
) Stir in black beans, salsa and seasonings. Heat until it is brought to a boil. Reduce heat to low and simmer, covered, about 20 minutes.…

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Grilled Asparagus (P1 & Diabetes)

Serving Size: 2

Calories: Approx. 138 per servingIngredients• 1C asparagus, rinsed and trimmed• 2T olive oil.• 1 clove garlic, minced.• Salt and pepper to taste.• Lemon juice (optional)Instructions) Prepare asparagus by rinsing and trimming off tough, woody ends, leaving 1-2 inches from the bottom of the tip.) Place asparagus in a bowl and coat olive oil and garlic.) Grill on hot grill for 5-10 minutes or until your desired crispness. Asparagus should look nicely charred.) Add salt, pepper and lemon juice to taste.Schema/Recipe SEO Data Markup by ZipList Recipe Plugin2.2http://www.liquidaminodiet.com/grilled-asparagus-p1-diabetes/…

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Quinoa Greek Salad (Diabetes Recipe)

Serving Size: 3

Serves: 3-4 Calories: Approximately 133 per servingIngredients• 1 cup quinoa, thoroughly rinsed.• 2 cups chicken broth.• 1 clove garlic, minced• ¼ red onion, finely chopped.• 1 yellow squash, coarsely chopped.• 1 bell pepper, seeded and chopped• 16 Kalamata olives, seeded and chopped.• 1 bay leaf.• 1t olive oil• 2T lemon juice• 1t basil• 2 oz. feta cheese.• Pepper, to tasteInstructions) In a large pot, bring quinoa, chicken broth and bay leaf to a full boil. Reduce heat to simmer and cook according to directions (usually about 15 minutes, until the quinoa grains start to “pop”.) Meanwhile, heat olive oil and sauté garlic, onion, pepper and squash over medium heat, until onions become translucent. Reduce heat to low and add cooked quinoa, stirring frequently until ingredients are mixed.) Gradually stir in olives, lemon juice and basil. Mix thoroughly.) Serve and top with feta cheese and add pepper, to taste. Can be served chilled.Notes Recipe notes: Quinoa will be extremely bitter if not rinsed prior to cooking, unless the brand of quinoa used has already been pre-rinsed.…

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Balsamic Vinaigrette (Diabetes Recipe)

Serving Size: 0

Serves: Approximately 8 1T servings Calories: Approximately 41 Per ServingIngredients• ¼ cup high quality balsamic vinegar.• 1T low sodium soy sauce.• 1T water.• 1T stevia.• 1 clove garlic, minced.• 1 pinch dried, crushed red pepper.• 2T extra virgin olive oil.Instructions) In a medium bowl, whisk together all ingredients except olive oil.) Gradually stir in olive oil until it is properly emulsified. This will help the oil and vinegar blend and stay blended.) Use at room temperature.) Refrigerate any unused portions of this dressing.Notes Recipe notes: This dressing is low calorie, low carb and low fat. A one-tablespoon serving has about 41 calories. It is best when served fresh but can be refrigerated if stored in an air-tight container as soy sauce can often spoil if not properly refrigerated. It will need to be warmed prior to use and re-blended and is usually best when served shortly after it is originally made. For those looking for true low-calorie dressings that are also low in carbs and fat, while still containing natural ingredients, this is a good recipe to have.…

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Southwestern Jicama Salad (Diabetes Recipe)

Serving Size: 2

Serves: 2 Calories: Approx 116 Calories per servingIngredients• 1 8-oz. jicama, coarsely chopped• 1 cucumber, peeled and chopped.• 1 orange, peeled and pieces chopped.• 1T sunflower seed kernels.• 2T lemon juice.• ½t chili powder.• Salt to taste.Instructions) Mix jicama, cucumber and orange in a bowl.) Toss with lemon juice and chili powder.) Chill for at least 3 hours.) Just prior to serving, stir in sunflower seeds and salt to tasteNotes Although Jicama is not on the approved foods list, it is considered a category 1 vegetable.Schema/Recipe SEO Data Markup by ZipList Recipe Plugin2.2http://www.liquidaminodiet.com/southwestern-jicama-salad-3/…

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Vegetable and Couscous Salad (Diabetes Recipe)

Serving Size: 2

Approx. 172 Calories per servingIngredients• ½ 1 10-oz. box plain couscous.• ½ zucchini, coarsely chopped.• ½ purple onion, coarsely chopped.• 6 cherry tomatoes.• 1T sesame seeds• 12 mint leaves, coarsely chopped.• Juice of ½ lemon.• 1T olive oil.• Salt and pepper to taste.Instructions) Cook couscous according to package directions. Allow to cool to room temperature.) Gradually stir in other ingredients.) Refrigerate until chilled.Schema/Recipe SEO Data Markup by ZipList Recipe Plugin2.2http://www.liquidaminodiet.com/vegetable-and-couscous-salad/…