Gluten Free – Diabetic Kitchen https://diabetickitchen.com Mon, 21 Oct 2019 16:22:30 +0000 en-US hourly 1 Pumpkin Spice Muffins https://diabetickitchen.com/pumpkin-spice-muffins/ https://diabetickitchen.com/pumpkin-spice-muffins/#respond Tue, 08 Oct 2019 03:46:49 +0000 https://diabetickitchen.com/?p=4622

It’s Pumpkin Season! Many of you were requesting our seasonal Pumpkin Muffin Mix. We decided that why have 2 mixes when you can use one and create more than 2 yummy treats. Using our Cinnamon Donut Mix as the base you can make Pumpkin Spice Donuts, Cinnamon Muffins and Pumpkin Spice Muffins. To find out ...

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It’s Pumpkin Season! Many of you were requesting our seasonal Pumpkin Muffin Mix. We decided that why have 2 mixes when you can use one and create more than 2 yummy treats.

Using our Cinnamon Donut Mix as the base you can make Pumpkin Spice Donuts, Cinnamon Muffins and Pumpkin Spice Muffins.

To find out the details (because it is different) on making the donuts please go HERE.

If you want to make muffins you are in the right place.

Using our Diabetic Kitchen Cinnamon Donut Mix you can make these Pumpkin Spice Muffins.

Pumpkin Spice Muffins
 
Prep time
Cook time
Total time
 
Here is how to use the Diabetic Kitchen Cinnamon Donut Mix to make healthy Pumpkin Spice Muffins.
Author:
Serves: 6
INGREDIENTS
  • 1 cup dry Mix (Diabetic Kitchen Cinnamon Donut mix)
  • 2 eggs
  • 4 TBL Butter, unsalted, melted
  • 4 TBL Pumpkin Puree
  • ¾ tsp Pumpkin Pie Spice
METHOD
  1. Preheat oven 350 degrees
  2. Place all ingredients in a bowl and stir to combine.
  3. Lightly butter muffin pan and divide batter equally into 6 muffin wells.
  4. Wipe any excess batter or butter from top of muffin pan so it doesn’t burn and clean up is easier.
  5. Bake for 17-18 minutes.
  6. Cool in pan for 2-3 minutes then place on wire rack. Cool completely if you are going to frost them.
DK NOTES
NUTRITIONAL INFORMATION
Calories 86 |Fat 5g |Carb 11g |Fiber 8g |Sugar .9g |Protein 5g
Nutrition Information
Serving size: 1 Muffin

Enjoy this Maple Cream Cheese Icing

MAPLE CREAM CHEESE FROSTING

½ cup Whey Low Powdered Sweetener (or your favorite powdered sugar substitute)
2 TBL Whipping Cream
2 TBL Cream Cheese, room temperature
½ tsp Vanilla
¼ tsp Pumpkin Pie Spice
¼ tsp Maple Extract (optional but delish)

METHOD

Start with 2 TB of Whipping cream for the frosting. Add more if you want it more glaze-like.
Stir all ingredients together in a small bowl. Use a electric mixer to combine.
Top your muffins or donuts.

NUTRITIONAL INFORMATION
Calories 25 |Fat 3g |Carb 0g |Fiber 9g |Protein .3g

This nutritional information is WITHOUT Whey Low powdered Sweetener. Everyone has their own favorite sweetener and they all have different nutritional information. Please see the package and add the information and divide by six to determine the amount for each muffin and add to the amounts above.

If you want a Maple Glaze icing instead, you can find our recipe HERE.

Pumpkin Spice Muffins with Maple Glaze Icing

 

 

 

 

 

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Pumpkin Spice Donuts https://diabetickitchen.com/pumpkin-spice-donuts/ https://diabetickitchen.com/pumpkin-spice-donuts/#respond Tue, 08 Oct 2019 03:40:24 +0000 https://diabetickitchen.com/?p=4645

It’s Pumpkin Season! I tested these on my grandkids this weekend and their eyes said it all! When they finished crewing they said “this is the best creation yet MamaLisa!” I might have to agree! But this healthy treat came with 3 different toppings. After all I had my official taste testers ready willing and ...

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It’s Pumpkin Season! I tested these on my grandkids this weekend and their eyes said it all! When they finished crewing they said “this is the best creation yet MamaLisa!” I might have to agree!

But this healthy treat came with 3 different toppings. After all I had my official taste testers ready willing and able! Everyone had his or her favorite. You probably will too.

So here is how you make the magic happen and your taste buds dance for the holidays and beyond.

Using our Diabetic Kitchen Cinnamon Donut Mix you can make these Pumpkin Spice Donuts.

Pumpkin Spice Donuts
 
Author:
INGREDIENTS
  • ¾ cup dry mix (Cinnamon Donut Mix)
  • 2 eggs
  • 3 TBL Pumpkin Puree
  • 1 TBL Greek Yogurt, (plain and whole milk)
  • ½ tsp Pumpkin Pie Spice
METHOD
  1. Preheat oven at 350 degrees.
  2. Place dry mix in a bowl. Add remaining ingredient. Stir until combined completely.
  3. Prepare donut pan and pipe batter into donut wells. (See below for my preferred donut pan.)
  4. So … now prepare your pan. Even though it’s silicone I take my basting brush and dip it lightly into the melted butter and then butter the wells with that ONE dip. Spread it around. It’s very light.
  5. Then pipe the batter into the donut wells. My favorite and least messy way to fill those donut pans is by piping the batter. How do you do that? Easy.
  6. After your batter is prepared, you will need a tall glass, a zip plastic bag, scissors.
  7. Place the plastic bag into the tall glass with one corner of the baggie being pointed to the bottom of the glass. You will be filling that corner. Fold the opening back over the edges of the glass. This will make it very easy to fill and you won’t have a mess on the edges of the bag because they are folded back out of the way.
  8. Using your mini spatula get all of the batter into the baggie that is in the tall glass. Once filled, bring the edges of the baggie together and squeeze the batter to that one corner. Twist the baggie at the top of the batter so that it will not come out the top.
  9. Now snip a SMALL piece of the corner so that the batter will come out.
  10. Squeeze gently and pipe into the prepared donut wells. You will NOT fill the well. Divide between the 6 wells. If there is some batter left in the baggie, go back and add some to the wells that might not have enough. It will most likely be the first 1 or 2 wells because I tend to be stingy, thinking there won’t be enough!
  11. Wipe the top of your pan and you will have easy clean up because drips and butter burn on the top.
  12. BAKE the donuts at 350 degrees for 15 minutes.
  13. Let the donuts sit in the ban for 3-4 minute. Place on wire rack to cool. They are good plain … but if you want to ice them they have to be completely cool.
DK NOTES
NUTRITIONAL INFORMATION
Calories 86 |Fat 5g |Carb 11g |Fiber 8g |Sugar 1g |Protein 5g

If you ice, glaze or sugar the donuts you will need to add that topping nutritional to the totals. The donut by itself is 3 net carbs and tastes great on its own with a cup of tea or coffee!
 

I use THIS silicone donut pan. (I do not make any money from this link. I just LOVE them.)

I have used others that do not work as well. Why? Because the form that makes the hole in the batter is LOWER than the edge of the pan. So guess what happens? The batter rises while baking and the batter goes over the form and there is no more hole!

These are fabulous because the form is HIGHER than the edge of the pan. Thus you will always have donuts with holes!

Here are the toppings that I made. They can be used on Muffins too.

Pumpkin Spice Sweetener, Maple Cream Cheese Frosting and Maple Glaze.

Pumpkin Spice Donuts! YUM. Topped with Pumpkin Spice Sweetener, Maple Cream Cheese Frosting and Maple Glaze.

 

Pumpkin Spice Sweetener

  • ½ cup Whey Low Type D Sweetener (or your favorite sweetener)
  • ½ tsp Pumpkin Pie Spice
  • 3 TBL Butter, unsalted, melted

METHOD

Melt butter into bowl. Set aside.  Stir remaining 2 ingredients in another small bowl.

Dip QUICKLY (or brush butter on donut with a silicone brush) the completely cooled Diabetic Kitchen donut into butter, then into the cinnamon mixture.   You can do both sides or just one. Place on wire rack.

 

Maple Glaze

  • ½ cup powdered Sugar Substitute
  • 3 TBL Heavy Cream
  • 1 TBL Cream Cheese
  • ¼ tsp Pumpkin Pie Spice
  • ¼ tsp Vanilla Extract (or Maple Extract)

METHOD

Mix all ingredients.  Use an electric mixer if needed.

Take one completely cooled donut and dip and twirl in the icing. Place on a wire rack.

You can also just drizzle on donuts or muffins.

These are yummy fresh out of the oven with a cup of tea or coffee.

 

STORAGE TIPS:

  • Like all of our products they don’t dry out easily. If you are going to leave them out, place them on a plate covered with a towel or cloche if you have any left. NOT in a covered or sealed container with toppings.
  • Store PLAIN donuts in the refrigerator if you put them in a zip lock or sealed container without icing or sprinkles.
  • They freeze well. (Plain with no topping) Place in a zip lock in the freezer.

 

 

 

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Pumpkin Souffled Pancakes https://diabetickitchen.com/pumpkin-souffled-pancakes/ https://diabetickitchen.com/pumpkin-souffled-pancakes/#comments Sun, 28 Oct 2018 17:47:47 +0000 https://diabetickitchen.com/?p=4160

Pumpkin Souffled Pancakes   Save Print Prep time 10 mins Cook time 10 mins Total time 20 mins   Fat, fluffy and full of flavor. That's exactly what you will enjoy with your very first bite! It's that pumpkin time of year. Don't miss out of this mouth watering breakfast. Author: Lisa Johnson Recipe type: ...

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Pumpkin Souffled Pancakes
 
Prep time
Cook time
Total time
 
Fat, fluffy and full of flavor. That's exactly what you will enjoy with your very first bite! It's that pumpkin time of year. Don't miss out of this mouth watering breakfast.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 12 Pancakes
INGREDIENTS
METHOD
  1. Place all dry ingredients in a bowl and stir to combine.
  2. Melt your butter. (You should melt more so you have some for your pancakes)
  3. Separate eggs in two separate bowls. Make sure your egg whites are in a bowl that you can use your electric mixer with.
  4. Add 4 egg YOLKS, pumpkin puree and melted butter to your dry mix bowl. Stir to combine completely.
  5. Use electric mixer to beat egg WHITES until stiff peaks are formed.
  6. Add prepared egg whites to the wet mixture. FOLD into mix until just barely combined. Don’t over mix or you will not have “souffled” pancakes.
  7. Turn griddle on medium LOW. These are thick and need to cook slower. Place 2-3 Tablespoons (well rounded) of batter onto the griddle. Gently move batter so its almost a 3 inch circle. It will spread and fluff some more.
  8. Cook for 1 min 30 seconds covered with a glass lid. This will help the cooking process with the steam. Remove lid (it doesn’t have to fit the pan. Just over the pancakes to create an “oven” effect.) Cook another 15 seconds until you see more bubbles. Flip pancake and cook for another 30-45 seconds. You can cover with the glass lid again for the oven effect. Remove pancakes to plate.
  9. Brush some melted butter on the top of 2 stacked pancakes. Top with 1 tablespoon of Diabetic Kitchen Cinnamon Pecan Granola. Drizzle 1 tablespoon of Pure Maple Syrup or your favorite Sugar Free Maple Topping.
  10. Enjoy!
DK NOTES
NUTRITION INFORMATION
Pancake (4 net carbs per pancake)
Calories 90 |Fat 7g |Carb 10g |Fiber 6g |Protein 2g

DK Granola (1 TBL) 1 net carb
Calories 32 |Fat 3g |Carbs 2g |Fiber 1g |Protein 1g

Real Maple Syrup 1 TBL
Calories 52 |Carb 13g |Sugar 13g
 

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Food Labels De-Coded – Which Words Really Matter? https://diabetickitchen.com/food-labels-which-words-really-matter/ https://diabetickitchen.com/food-labels-which-words-really-matter/#comments Sat, 22 Sep 2018 20:36:33 +0000 https://diabetickitchen.com/?p=3928

There are seemingly endless descriptors starting to pop up on the labels of our favorite foods. Some supermarkets are even creating entirely new sections in their stores which are fully dedicated to some of these labels. Let’s first define each product label ‘mystery word,’ then find which ones really matter, and which ones do not. ...

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There are seemingly endless descriptors starting to pop up on the labels of our favorite foods. Some supermarkets are even creating entirely new sections in their stores which are fully dedicated to some of these labels. Let’s first define each product label ‘mystery word,’ then find which ones really matter, and which ones do not.

The first is of utmost importance to diabetics. The words ‘Sugar’ and ‘Added Sugar’ can both appear on food labels. The words are found on the product’s nutritional label itself, but don’t forget to check the ingredient list, as well. Some manufacturers try to hide the sugar in their products under different names: corn syrup, dextrose, fructose, sucrose, maltodextrin. All of these are forms of sugar, and all are detrimental to your health.

Check your food and beverage labels very carefully, sugar is hiding in places you may never expect. Condiments like barbecue sauce, ketchup, and spaghetti sauce all contain sugar. Even ‘healthy foods’ like fruit juices and yogurt can shoot blood sugar through the roof.

Speaking of yogurt, nearly every container your find in the dairy section is labeled ‘low-fat.’ What’s worse, many people think that those words make yogurt a healthy choice. The next time you’re in the supermarket, pick up one container of low-fat yogurt with one hand, and choose a full-fat yogurt with your other hand.

Flip both containers over and check the labels – the low-fat yogurt will contain nearly double the grams of sugar that the full-fat yogurt contains! This is because manufacturers add sugar in place of the fat they remove. Full-fat dairy is always the best choice, even more so for diabetics. Full fat, unsweetened Greek yogurt makes for the most stable blood sugar.

A similar offender to ‘low-fat’ products are those bearing the label ‘light.’ These products are manufactured to have fewer calories, as well as less fat. We know what that means… more sugar! However, to keep calories low, manufacturers use artificial sweeteners instead of real sugar.

This fact does not make these foods more beneficial. Science is now showing us that artificial sweeteners could be just as harmful to the body as real sugar. Heck, some artificial sweeteners literally destroy your body from the inside out on a cellular level. Aspartame, anyone? Sucralose, saccharin, and acesulfame are all names for artificial sugar and can wreak havoc in the body.

When it comes to food labels, the opposite of artificial is organic. Organic fruits and vegetables are farmed using natural compounds instead of industrial pesticides, and organic meats come from animals who do not consume hormones or antibiotics. To name themselves organic, farms must become certified, a process which can take five years.

The ‘organic’ label is regulated at the federal level, providing benchmarks and standards that the products must live up to. This allows the certification of ‘organic’ to be more transparent, and offers reassurance to consumers regarding the maintained quality of the products they purchase. That quality comes with a price tag – most people cannot afford to eat 100% organically, but there are a few foods you should pay the extra dollars for.

Vegetables and fruits which you eat whole, including the skin, like apples, tomatoes, cucumbers, strawberries, lettuces, etc. are worth the extra few dollars. This is because the industrial pesticides used in non-organic farming remain in the skins of the fruits and veggies, which you then consume. Avocados, grapefruits, cantaloupe, onions, etc. are considered ‘lower pesticide’ foods; while selecting organic is preferable, it is not critical for these foods. When it comes to organic meat choices: beef should be grass-fed, chicken (and eggs) should be free-range, and seafood should be wild-caught. Farm-raised seafood is not the healthier choice, and wild-caught seafood cannot be certified as organic because… well, it was created in the wild instead of on a farm!

Do not confuse ‘all-natural’ food products for organic ones. This term is so over-used and under-regulated that it means essentially nothing when it comes to product quality or nutrition.  For example, an apple is picked off the tree in an orchard… natural, right? Then it’s sprayed with a preservative to keep it fresh longer, and then with a gloss coating to make it look shiny and appealing to the consumer. Still natural? Not anymore! Because the apple was natural at the point of harvest, its label will bear the words ‘all- natural.’ Pretty sneaky! This fact makes the ‘all-natural’ label essentially meaningless.

Another label you’ll see more frequently is ‘GF’ meaning gluten-free. Gluten is comprised of two proteins, and contributes to the chewy texture of foods like bread, pizza crust, and bagels. Some individuals are especially sensitive to gluten and the foods that contain it, as it can cause damaging inflammation in the gut. Your physician can easily test for Celiac disease, gluten intolerance or sensitivity in your next round of blood work. If you do not have Celiac and are not gluten sensitive, don’t let the presence of (or absence of) the GF on a product label worry you.

We hope this information offers helpful insight into the constantly changing product labels appearing on our supermarket shelves. When it comes down to it, whole, clean foods are the best fuel for our bodies. So when it comes to your next grocery list, cross your T’s, dot your I’s, and choose the letters (and labels) that are best for you!

 

 

Sources:

https://www.nytimes.com/2018/07/03/smarter-living/the-terms-on-a-food-label-to-ignore-and-the-ones-to-watch-for

 

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Fed Up With The Fad? What It Really Means To Be Gluten-Free https://diabetickitchen.com/what-it-means-to-be-gluten-free/ https://diabetickitchen.com/what-it-means-to-be-gluten-free/#comments Tue, 04 Apr 2017 15:46:55 +0000 http://diabetickitchen.com/?p=2797

Have you seen the letters GF on food products and restaurant menus? You may know that the letters GF stand for Gluten-Free. However, the true meaning behind those letters can be elusive. Is it just another snooty diet that makes a waiter’s life more difficult? No. There will always be individuals who are just looking ...

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Have you seen the letters GF on food products and restaurant menus? You may know that the letters GF stand for Gluten-Free. However, the true meaning behind those letters can be elusive.

Is it just another snooty diet that makes a waiter’s life more difficult? No.

There will always be individuals who are just looking to jump on the next fad bandwagon, but for some people, gluten wreaks havoc on their bodies, and this diet is an opportunity for better health.

The word gluten is derived from the word glue. Gluten is comprised of two proteins that provide elasticity and a chewy texture. Think breads, pizza crusts, and pretzels.

Some individuals are especially sensitive to gluten and the foods that contain it. Celiac disease is a chronic condition that occurs when gluten causes damaging inflammation in the gut.

Symptoms of celiac disease include stomach pain and bloating, diarrhea, anemia, bone pain, even skin rashes. Individuals do not always experience all of these symptoms, so only about 5% to 10% of celiac disease cases in the U.S. are formally diagnosed. The only way to know for sure is to be tested by your physician.

There are individuals who are not diagnosed with celiac disease, but still experience negative effects after ingesting gluten. This is known as gluten-intolerance or gluten-sensitivity. The same symptoms can be experienced, and can have a huge impact on one’s quality of life.

Now that we’ve defined gluten and explained why some people need to avoid it, let’s go over how to identify it.

Watch out for wheat! This includes Barley, Bulgur, Couscous, Durum, Farro, Kamut, Rye, Semolina and Spelt. Wheat comes in many forms, with many names, but it all contains gluten.

Gluten also hides in many foods you may not suspect:

  • Breading and coating mixes
  • Candies
  • Cereal products
  • Croutons
  • Energy Bars
  • Marinades
  • Matzo
  • Panko
  • Pastas
  • Processed deli/lunch meats
  • Salad dressings
  • Jarred sauces
  • Stuffing/dressing
  • Soups and broths
  • Thickeners (Roux)

Check out these tips for identifying gluten on food labels!

Now how about foods that do not contain gluten?

Naturally gluten free foods in their unprocessed form include:

  • Arrowroot
  • Beans
  • Buckwheat
  • Butter
  • Cheese
  • Corn
  • Eggs
  • Fruit
  • Meat
  • Nuts
  • Quinoa
  • Rice
  • Sesame
  • Spices
  • Vegetables

When Happy hour comes calling, wines and distilled liquors are gluten free. As beer is made from malted barley, it contains gluten. However, there are several gluten free beers available that are made from a malted barley substitute.

While processed foods should be avoided regardless, diabetics need to be especially cautious of foods advertised as gluten free.

Like “low fat” foods, “gluten free” foods have been manufactured to exclude the one thing you’re trying to avoid, but have been filled with equally undesirable replacement ingredients… like sugar!

For example, just because you are following a gluten free diet, you cannot eat 2 Betty Crocker “gluten free” brownies and be shocked when your blood sugar skyrockets. Each of those brownies has 18 grams of sugar!

Instead, make a smarter choice and go for decadently delicious brownies that are gluten free and low carb. That way you can enjoy a truly guilt-free pleasure!

A gluten-free diet may not be a necessity for everyone, but the next time you hear someone say they are gluten free, you can now appreciate their efforts toward a journey to better health!

 

 

Sources:

http://www.glutenfreemom.com/starting_gluten_free/what_does_gluten_free_mean/#.WOEDTlKZOqB

http://www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten

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Shrimp Scampi with Cauliflower Rice and Shaved Brussels Sprouts https://diabetickitchen.com/shrimp-scampi-with-cauliflower-rice-and-shaved-brussels-sprout-rice/ https://diabetickitchen.com/shrimp-scampi-with-cauliflower-rice-and-shaved-brussels-sprout-rice/#comments Sun, 12 Feb 2017 07:13:05 +0000 http://diabetickitchen.com/?p=2638

Full of flavor and less than 30 minutes for a delicious meal.  You won’t miss the carbs from pasta.  I promise! My latest discovery is … wait for it … already prepared cauliflower rice and shaved brussels sprouts.  I was at Trader Joe’s and spotted the cauliflower rice and then the shaved brussels sprouts.  I ...

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Full of flavor and less than 30 minutes for a delicious meal.  You won’t miss the carbs from pasta.  I promise!

My latest discovery is … wait for it … already prepared cauliflower rice and shaved brussels sprouts.  I was at Trader Joe’s and spotted the cauliflower rice and then the shaved brussels sprouts.  I turned it over to check the ingredients.  Shocker.  It was only the vegetable.  Not one more thing.  Sold.   I have also seen them at Publix grocery stores as well. Check your local markets.  If they don’t have them ask the department manager if they can get them.  I will bet they can.

I have yet to master consistent cauliflower pieces for ‘rice’ in the food processor.  So it would be mushy and not rice like.  I have not gotten around to trying to shave brussels sprouts.  Now I don’t have to.

I absolutely love adding the shaved brussels sprouts to this cauliflower rice recipe for more flavor and texture.

I have also added them to my coleslaw recipe.  Delicious!

I have added them to Mason Jar Salads.  Yum!

Here is the rice recipe you will need with the Shrimp Scampi.

Mise in place.  Get all your ingredients ready because this is a quick recipe.  Once you start it is fast.

Start with the shrimp.  You will cook it and remove from the pan while you make the butter sauce in the same pan that you cooked the shrimp.  Layer all those flavors.

When the butter sauce is done, you put the shrimp back in the pan to finish cooking.  Now you can make your cauliflower rice with brussels sprouts.

 

Sometimes I just make this for two.  But I always make the entire recipe of the Cauliflower Rice with shaved Brussels Sprouts.  Store the extra CBS rice in a separate container.  I use it in other recipes like an Asian Stir Fry or Thai Coconut Soup.  It’s so good.

Now you are ready to serve.  Divide the CBS rice into four low dinner bowls.  Add the Shrimp Scampi.

Top with freshly grated Parmesan Reggiano!

This dish will not disappoint.

Shrimp Scampi with Cauliflower Rice and shaved Brussels Sprouts
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main Dish
Cuisine: American
Serves: 4
INGREDIENTS
  • 1¼ pound large shrimp, peeled and deveined (21-25 count)
  • 1 tablespoon pure extra virgin olive oil
  • 2 tablespoons garlic, finely chopped
  • 1½ cups chicken stock
  • ½ fresh lemon, juice only
  • 1 teaspoon Italian seasoning
  • ½ cup softened butter
  • 1 tablespoon parsley
  • ½ cup grated Parmesan cheese
METHOD
  1. Heat enamel coated cast iron skillet (LeCreuset or Staub) and add olive oil.
  2. Add shrimp and cook until tender and no longer translucent, reduce heat. Remove Shrimp and set aside.
  3. Add garlic and cook 1-2 minutes. Do not allow garlic to brown - it will make it bitter.
  4. Add chicken stock and lemon juice.
  5. Cook until chicken stock is reduced by one third. After it is reduced, add Italian seasoning.
  6. Reduce heat to low, and add butter. If pan is too hot, the butter will separate.
  7. Add shrimp back into sauce while you are making the "rice". Add fresh parsley and season to taste with salt and pepper.
  8. To serve, spoon Cauliflower Rice with shaved Brussels Sprouts into low dinner bowls. Top with Shrimp Scampi.
  9. Sprinkle with grated Parmesan Cheese.
  10. Enjoy!
DK NOTES
NUTRITIONAL INFO
Shrimp Scampi:
Calories 421 |Fat 32g |Carbs 4g |Protein 29 g

Cauliflower Rice with shaved Brussels Sprouts
Calories 143 |Fat 14g |Carbs 6g |Fiber 2g |Protein 2 g

INFORMATION:
If you do not have an enamel coated cast iron skillet use a stainless steel pan. You should not make a butter sauce in a non coated cast iron skillet.

 

 

 

 

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Smoked Bacon and Asparagus Popover https://diabetickitchen.com/smoked-bacon-and-asparagus-popover/ https://diabetickitchen.com/smoked-bacon-and-asparagus-popover/#comments Fri, 10 Feb 2017 15:08:28 +0000 http://diabetickitchen.com/?p=2614

It’s lighter and thinner and the batter pops over the edges so it is not a crustless quiche. Because it is thinner it gets a fabulous crust on the bottom.  You won’t even miss a crust. Promise. This is a quick and easy meal. Breakfast.  Brunch.  Lunch.  Dinner.  You choose! Add a side salad and ...

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It’s lighter and thinner and the batter pops over the edges so it is not a crustless quiche. Because it is thinner it gets a fabulous crust on the bottom.  You won’t even miss a crust. Promise.

This is a quick and easy meal.

Breakfast.  Brunch.  Lunch.  Dinner.  You choose!

Add a side salad and you are done.

 

 

Smoked Bacon.  Let’s talk about the bacon for just one minute.  It must be seriously great, fabulous, unbelievable smoked bacon.  There is nothing better than Coursey’s Smoke Meats Smoked Bacon.  I don’t even know if they ship because my sister manages to have another sister or friend bring her some when they visit.  I have managed to be in the presence of said awesome bacon twice.  Since I was in its presence for the past two days,  I had to do something with it besides just eat it plain.  Not that that was a bad thing at all.  Absolutely awesome actually.

So just know … find the best smoked bacon you can.  You won’t find great smoked bacon in the grocery store.

It’s kinda like me and my Greenburg Smoked Turkey.  You won’t find that in the grocery store either.

All smoke is not created equal.

 

Smoked Bacon and Asparagus Popover
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Brunch
Cuisine: American
Serves: 8
INGREDIENTS
  • 2 cups asparagus, trimmed and cut into 1 inch pieces
  • 4 slices bacon, cut into 1 inch pieces
  • 3 large eggs, room temperature
  • ½ cup half and half, room temperature
  • ½ cup gluten free flour
  • 1 ¼ cup gruyere, shredded
  • 1 leek, thinly sliced
  • 1 tablespoon butter
  • salt and pepper to taste
METHOD
  1. Preheat oven to 425 degrees.
  2. Mise en place. Prepare your ingredients. Cut asparagus, set aside. Slice leeks thin, set aside. Grate Gruyere, set aside.
  3. Place 1 inch of water in a pan and bring to a boil. Add the asparagus and parboil until they turn bright green. Prepare ice bath. Remove the asparagus with a slotted spoon and place in an ice bath or run under cold water. Remove immediately and pat dry. Set aside.
  4. Smoked bacon is key. Excellent smoked bacon! Cook the bacon in the cast iron skillet over medium heat that you will be using for the popover. Once cooked, set aside on paper towels to drain. Reserve the grease in the pan.
  5. While your bacon is cooking, mix the half and half, eggs, flour, salt and pepper. Set the batter aside.
  6. Add your thinly sliced leeks to the cast iron skillet with the reserved bacon grease. Saute until tender, they might be turning a little brown. After 2-3 minutes, turn the heat off and set the pan to the side.
  7. Add the butter to the cast iron skillet with the leeks and let it melt.
  8. After butter has melted, add the egg batter to the pan.
  9. Now sprinkle the asparagus, smoked bacon and the cheese over the batter in the cast iron skillet.
  10. Place the skillet in the preheated oven and bake until it is puffy and golden brown. This will take 18-20 minutes.
  11. Serve with side salad.
DK NOTES
NUTRITION INFO
Calories 188 |Fat 13g |Carbs 9g |Fiber 2g |Sugar 1g |Protein 10g

DEFINITIONS:
Parboil: The food items are added to boiling water and cooked until they start to soften, then removed before they are fully cooked. Parboiling is usually used to partially cook an item which will then be cooked another way.

Mise en place (French pronunciation: [mi zɑ̃ ˈplas]) is a French culinary phrase, which means "putting in place" or "everything in its place."
 

Kai says “I am really, really cute!  Pleeeeze can I have some smoked bacon?”

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Pumpkin Bars https://diabetickitchen.com/pumpkin-bars/ https://diabetickitchen.com/pumpkin-bars/#comments Mon, 17 Oct 2016 03:58:19 +0000 http://diabetickitchen.com/?p=2512

Many diabetics may think they can’t enjoy the delicious fall flavor of pumpkin. The great news is that pumpkin is actually quite good for your health, and these pumpkin bars are a great way to get your fall-flavor fix! You will love these Pumpkin Bars.  When you serve these you are guaranteed oooh’s and ahh’s. We ...

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Many diabetics may think they can’t enjoy the delicious fall flavor of pumpkin. The great news is that pumpkin is actually quite good for your health, and these pumpkin bars are a great way to get your fall-flavor fix!

You will love these Pumpkin Bars.  When you serve these you are guaranteed oooh’s and ahh’s.

We used our Diabetic Kitchen Nut Butter Cookie Mix as our base.  What!  Yes, we did. Instead of butter we use Farmers Market Organic Pumpkin and a few other ingredients to create a decadent, chewy, pumpkin treat.

Our official taste testers (aka grandchildren) could not get enough of these pumpkin bars. Well if truth be told neither could their grandfather!

Save $2 At Checkout – Enter Code PUMPKIN

Here’s the scoop.

You will use one can of Diabetic Kitchen Nut Butter Cookie Mix with some almond flour, coconut flour, pumpkin, eggs and some pumpkin pie spice.  That’s it.  No, you don’t use any nut butter even though you are using the Nut Butter Cookie Mix.

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Prepare your pan just like you do for the Diabetic Kitchen brownie mix.  Line it with parchment paper so that you can lift your bars right out of the pan.  That makes it very easy to cut with your pizza cutter.  This is a thick batter so be sure to spread it to the corners.

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You will love taking these to a your holiday parties.  No one will believe that they are guilt free and good for you.  You get all the benefits of the Nut Butter Cookie mix in a bar … Gluten Free, high in fiber, no artificial sweeteners, no sugar alcohols, no added sugar, keto friendly.  Each bar has 4 net carbs.

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4.0 from 1 reviews
Pumpkin Bars
 
Prep time
Cook time
Total time
 
Serves: 16
INGREDIENTS
  • 1 can of Diabetic Kitchen Nut Butter Cookie Mix
  • 1 cup Almond Flour (Honeyville Brand)
  • 5 TBL Pumpkin (Farmers Market Organic)
  • 1 TBL Coconut Flour
  • 2 eggs
  • ¼ tsp Pumpkin Spice
METHOD
  1. Preheat oven to 350 degrees F.
  2. Line an 8x8-inch glass-baking pan with parchment paper, leaving an overhang on only two opposite sides. Lightly spray with nonstick spray on the 2 sides that will not be covered in parchment paper.
  3. In an electric mixer combine all the ingredients in the mixing bowl. Mix on medium speed until combined, scrape sides, then process until smooth. This is a thick batter.
  4. Pour batter into prepared pan.
  5. Bake on the middle rack of your oven for 34 minutes in a 9 inch square pan or 36 minutes in a 8 inch square pan
  6. Let bars sit in pan for 3-5 minutes. Loosen two sides not with parchment paper overhang, lift from pan and transfer to a wire rack to cool completely before cutting into squares. Use your pizza cutter to cut your perfect Pumpkin Bars.
DK NOTES
NUTRITIONAL INFO
Calories 120 |Fat 6g |Carbs 23g |Fiber 19g |Protein 3g
Net carb per bar is 4g

STORAGE SUGGESTIONS:
Store on a plate on the counter covered with a CLOTH towel. They will be great for at least 3-4 days stored this way if they last that long. You can move them to the refrigerator at this point for longer storage.

Do not store in a plastic container unless you are putting them in the refrigerator.
I do make note in the recipe the brands of some products that I used because that is what I use in our kitchen to get the results I am looking for.  It doesn’t mean that whatever brand you are using in your kitchen will not work.

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Slow Cooker: Smokey Collard Greens https://diabetickitchen.com/slow-cooker-smokey-collard-greens/ https://diabetickitchen.com/slow-cooker-smokey-collard-greens/#comments Thu, 21 Jan 2016 22:09:20 +0000 http://www.diabetickitchen.com/?p=2335

Cleaning and trimming collard greens takes the most “difficult” part of this recipe. After that, it’s easy. For years I stayed away from collard greens recipes. Didn’t make them or eat them growing up so why venture into unknown waters! What I found out is that it is easy. Taste great. Good for you. Add ...

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Cleaning and trimming collard greens takes the most “difficult” part of this recipe. After that, it’s easy. For years I stayed away from collard greens recipes. Didn’t make them or eat them growing up so why venture into unknown waters! What I found out is that it is easy. Taste great. Good for you. Add a slow cooker and that takes it over the top.

My hubby loves them so I have sampled many along the way and finally decided to make some. My first recipe was ok but not great. Now that I knew what taste I liked, I realized it was the smoky garlic-y punch I was looking for.

At the end of each year I always order several Greenburg Smoked Turkey from Tyler Texas between Thankgsiving and Christmas  (and no I get no renumeration for saying so!)  Suffice it to say I use every single morsel of this delectable bird. I think I should send Greenburgs all the recipes I make with their bird.

I do start with the one they have included the past 30 years, but of course I tweaked it.  It’s much more addicting now!  The entire family waits patiently for the Smoked Turkey Cheese Log followed by Smoked Turkey Sandwiches (like no other), Smoked Turkey Soup (made with stock from the smoky carcass of the turkey) and now I have added the Collard Greens using the turkey legs to my Greenburg recipe repertoire!

I digress. Back to the Collard Greens!

I have found that cleaning the leaves is easier if you cut the root off so the leaves are individual. Run the water over each leaf, front and back. Gently shake to get excess water off. Place on towel to dry. Sometimes I clean them at night and leave to dry overnight.

 

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Here is how I do it! I removed the stems with a knife and then stack 10 or so leaves together.en cut across in 1 inch wide pieces. Then cut down the middle to cut the entire stack in half. Wa-la!

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You can use your hands to remove the leaf from the stem and tear into pieces but I have found it’s faster to use a knife.

If you are still not sure … here is a video from Bon Appetit on “How to de-stem every green”.

 

Back to this yummy super delicious recipe!  In this recipe it is necessary to precook the ingredients in order to get all the greens in the slow cooker. It’s well worth it. Trust me!

Now it’s time to measure liquids, chop onions and mince garlic!

I absolutely love this garlic press.  And if you don’t have a garlic peeler … you should get one especially if you are making a recipe with LOTS of garlic.  Like the Fanelli Family Spaghetti or that 40 garlic clove Chicken!

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Just place your cloves of garlic in the rubber tube and place on counter and roll it.  The skin just peels right off.  Dump it out on the counter.  Done!

Now for the garlic press.  I have used many and they all have the little problem.  The outer layer of the garlic likes to clog up what actually does get minced.  Not this one!  DK Collard Greens Garlic3b

 

Place the garlic on the board and put the press on top of it.  The press and rock back and forth and the garlic comes through.  Put any little pieces that escaped under it again, rock, done.  There is literally nothing but minced garlic.  Brush your knife or spoon or finger for that matter over the mincer and it all comes out.  No problem in cleaning it out between cloves or when you are done.  No more minced garlic in a jar for me when I am in a hurry.

Collards cleaned, de-stemmed and cut, onions chopped, garlic minced. Liquid ingredients measured.

Now it is time for cooking part of prep.

Heat your olive oil in a large pot over medium heat until it is sizzling.  Add your onion, garlic, salt and pepper.  Cook until the onions are softened, then add your liquids and bring to a boil.  Simple.

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You will have a lot of greens and this colander they are seriously pressed down where you don’t see it!  You will add about half your greens and let them start to wilt.  Keep adding greens until they are all added.  Cook until they are almost completely wilted.  Add 1 Tablespoon vinegar.  Stir.  Now they will fit in your slow cooker and they are ready to get smokey and tender!

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Transfer a layer of greens mixture to the slow cooker.  Place the smoked turkey legs on top.

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Place the rest of the greens mixture over the top of the turkey legs.  Cover and set your timer!

Deliciousness is coming your way!

When the collard greens are ready, remove the turkey drumsticks to a cutting board. Some of the meat may fall off the bone. Wait for them to cool or carefully handle the legs, as they are hot. Remove the meat from the bones, shred or cut it into bite-sized pieces and stir it back into the greens. (Discard the skin and bonesPix

The beauty of cooking your greens in a slow cooker is that you can walk away once you transfer all the ingredients for 4 to 6 hours on high.  Coming back to tender greens with a meaty smoky flavor.

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Slow Cooker: Smokey Collard Greens
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Slow Cooker
Cuisine: Vegetable
Serves: 10-12
INGREDIENTS
  • 2 Greenburg smoked turkey drumsticks
  • 5 pounds collard greens (about 6 large bunches)
  • 2 tablespoons olive oil
  • 2 medium yellow onions, medium dice
  • 6 medium garlic cloves, finely chopped
  • ¼-teaspoon cayenne pepper
  • 2 cups low-sodium chicken stock
  • 1 tablespoon plus 2 teaspoon Bragg’s apple cider vinegar (divided)
  • ½ teaspoons kosher salt, plus more as needed
  • ¼ teaspoon freshly ground black pepper, plus more as needed
  • Vinegar or hot sauce for serving
METHOD
  1. Rinse collard greens and pat dry.
  2. Prep the onions and garlic cloves. (Or clean and dry overnight on towels.)
  3. Measure chicken broth. Add cayenne pepper to the broth. Set aside
  4. After you have cleaned the collard greens it’s time to remove the stems. With a knife trim the tough stems from the leave. Discard the stems. Place the trimmed leaf in a pile. Once you have a pile, cut into 1-inch strips, then cup down the center of the strips to cut in half. Set aside.
  5. Heat the olive oil in a large, wide-bottomed pot over medium heat until sizzling. Add the onion, garlic, season with salt and pepper. Cook, stirring occasionally, until the onion has softened, about 4 minutes.
  6. Increase the heat to high, add the stock mixture, stir to combine, and bring to a boil.
  7. Add half of the greens. Stir. As they start to wilt add large handfuls at a time. Continue adding until all the greens are in the pot. Stir and continue cooking until they are almost completely wilted. Now they will fit in the slow cooker.
  8. Turn off the heat and add 1 tablespoon of the vinegar. Stir to combine.
  9. Transfer a layer of greens mixture to the slow cooker. Place the turkey legs on top. Place the rest of the greens mixture over the top of the turkey legs.
  10. Cover and cook until the greens are very tender. This will take about 4 to 5 hours on high or 6-7 hours on low.
  11. Remove the turkey drumsticks to a cutting board. Some of the meat may fall off the bone. Wait for them to cool or carefully handle the legs, as they are hot. Remove the meat from the bones, shred or cut it into bite-sized pieces and stir it back into the greens. (Discard the skin and bones).
  12. Add the remaining 2 teaspoons of vinegar and stir to combine. Taste and season with measured salt and pepper. Taste again. Season as desired.
  13. Serve with additional apple cider vinegar or Crystals Hot Sauce.
DK NOTES
NUTRITIONAL INFO
Calories 91 |Fat 4g |Carbs 5g| Fiber 2g |Sugar 1g |Protein 8g

DK NOTES
Read through the recipe. Gather your ingredients. Mise en place. A French culinary phrase, which means everything in place. Prep everything first before you begin because once you start cooking its pretty quick.
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Cauliflower Fried Rice https://diabetickitchen.com/cauliflower-fried-rice/ https://diabetickitchen.com/cauliflower-fried-rice/#comments Tue, 03 Nov 2015 02:10:41 +0000 http://www.diabetickitchen.com/?p=2072

I am obsessed with cauliflower rice. Almost as much as zoodles (zucchini noodles). I could eat this Cauliflower Fried Rice several times a week. Ok. I have. This week. Much to the hubby’s dismay. He says he’s over it. If cauliflower could cure anything, he says we’re cured! Hey I have had more than he ...

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I am obsessed with cauliflower rice. Almost as much as zoodles (zucchini noodles). I could eat this Cauliflower Fried Rice several times a week. Ok. I have. This week. Much to the hubby’s dismay. He says he’s over it. If cauliflower could cure anything, he says we’re cured! Hey I have had more than he has. Why? Because I have been eating the leftovers!

This isn’t the only cauliflower recipe I have been trying to create this week. Just sayin’!

I have played with cauliflower in many ways and had been ready to try ‘ricing” it. The light bulb went on when Tommy (grandson #2) ordered Fried Rice during Camp Johnson. I tasted it and thought “wow…how bland”.  But in that moment it took me back to when I made it for my family when I was a teenager.  I hadn’t made it in years. Ok decades. Shhhh.  Now, to remember how I made it and to make reinvent it with cauliflower. This time around with no electric skillet, remember those? That’s how I made it then. Not now.

So I tried it once. Vic thought it was good. Then 5 days later I made it again. Tweaked of course. Oh, yum! I can’t wait until tomorrow to eat the leftovers. Did I tell you that it is definitely NOT like rice the day after. It’s moist and yummy, not dry and crunchy. Divine.

Of course I had to kick it up a notch in the flavor department. It’s also more traditional for it to be a little blander and more rice than anything else. I was about to change all of that. Even if this were being made with rice I would add lots more veggies and flavor. Obviously with the cauliflower I was already ahead in that department. But I still wanted more.

I hope you enjoy this low carb bowl of deliciousness.  It’s easy.

Mise en place!  French for  “putting in place”.  Gather all your ingredients and prep them before you begin.  Chop the bacon and veggies so you everything is ready when you start cooking.

Break the eggs in a bowl and add 1 teaspoon sesame seed oil to them and stir to incorporate.

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Cut your cauliflower into pieces and then place in the food processor using the grating attachment and it becomes rice.

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Now you are ready to start cooking. Heat a large wok (or skillet) over medium heat. Add the bacon to the skillet and fry until brown and crispy. Remove from wok and set aside.

Add the prepared shrimp to the bacon grease, cook until almost done. (2-3 minutes).  Don’t overcook the shrimp as you will be adding it back into the fried “rice” at the end to finish cooking.   Remove from wok and set aside.

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Add 1-2 tablespoon of sesame seed oil to the remaining bacon grease. Add the garlic and ginger. Give a stir. Add cauliflower, white onion pieces. Stir to incorporate all the ingredients and allow the cauliflower to absorb some of the oil mixture and let it “fry”.  This is much easier in a wok.  Even if you don’t get a great flash fried texture it will still taste awesome.

Add frozen mixed vegetables, red bell pepper and cook for 2-3 minutes until cauliflower is becoming tender.

Make a well the center or push the cauliflower to the side and Add the eggs to the skillet and quickly scramble. Use your spoon to break into small pieces. When scrambled stir into cauliflower mixture.  Add some GF Tamari Soy Sauce.  Taste and season if needed.

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Serve with Sriracha sauce for those that want a kick.

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5.0 from 1 reviews
Cauliflower Fried Rice
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Entree
Serves: 4
INGREDIENTS
  • 1 head cauliflower (4 Cups, riced)
  • 2 slices thick cut bacon, chopped (Uncured Organic Bacon no nitrates)
  • 1 lb. shrimp, tails off and deveined
  • 1 cup mixed vegetables, frozen
  • 1 cup bean spouts
  • ½ cup red bell pepper, chopped
  • ¼ cup cilantro, chopped
  • 6 green onions, chopped, greens and whites separated
  • 3 eggs, beaten
  • 3 cloves minced garlic
  • 1 Tb. freshly grated ginger
  • 1 TBL + 1 tsp. sesame seed oil, separated
  • 1-2 Tb. GF Tamari soy sauce
  • 1 tsp. sriracha or chile past
  • Sesame seed oil
METHOD
  1. Chop the bacon and veggies so you everything is ready when you start cooking.
  2. Break the eggs in a bowl and add 1 teaspoon sesame seed oil to them and stir to incorporate.
  3. Prepare the cauliflower by cutting into florets. Place in your food processor shoot with the grating attachment. Presto rice!
  4. Now you are ready to start cooking. Heat a large wok (or skillet) over medium heat. Add the bacon to the skillet and fry until brown and crispy. Remove from wok and set aside.
  5. Add the prepared shrimp to the bacon grease, cook until almost done. (2-3 minutes). Salt and pepper. Remove from wok and set aside. They will finish cooking when you add them back into the cauliflower mixture.
  6. Add 1-2 tablespoon of sesame seed oil to the remaining bacon grease. Add the garlic and ginger. Give a stir. Add cauliflower, white onion pieces (bottom). Stir to incorporate all the ingredients and allow the cauliflower to absorb some of the oil mixture. Add frozen mixed vegetables, red bell pepper and cook for 2-3 minutes until cauliflower is becoming tender.
  7. Make a well the center or push the cauliflower to the side and Add the eggs to the skillet and quickly scramble. Use your spoon to break into small pieces. If you need some oil for the eggs, add a small amount. When scrambled stir into cauliflower mixture.
  8. Add 1 tablespoons of Tamari soy sauce. Taste and add more in desired.
  9. Add bean sprouts, cilantro, green onion tops, reserved shrimp & bacon. Stir to incorporate and cook for another 1-2 minutes till they are warmed through.
  10. Serve with Sriracha sauce for those that want a kick. (You can add when you incorporate the Tamari soy sauce earlier if everyone likes it that way).
DK NOTES
NUTRITIONAL INFO
Calories 382 |Fat 19g |Carbs 16g| Fiber 5g |Sugar 3g |Protein 37g

DK NOTES
Read through the recipe. Gather your ingredients. Mise en place. A French culinary phrase, which means everything in place. Prep everything first before you begin because once you start cooking its pretty quick.
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