RECIPES - 20-35 CARBS - MINIMUM OF 10g FIBER

Sheri869

Please post any recipes or snack ideas here that fall under that criteria. Please remember to keep it simple.

Please post the Cal, Fat, Carb, Fiber and Sodium if you can of the overall meal/snack - list ingredients if its something to be made but just the overall #'s for the above. REMEMBER, please do not count fruits or veggies (Aside from white potatoes (will not count as a veggie) in your carbs totals.

editnonnalynn

Minutes to Prepare: 20
Minutes to Cook: 480
Number of Servings: 11

Ingredients
1 c dry pinto beans
1 c dry dark red kidney beans
1 c light red kidney beans
- soaked overnight, rinsed and drained well
1 c water
8 oz 93% lean Ground Turkey
8 oz 93% lean Ground Beef
2 c chopped onion
3/4 c chopped green bell pepper
3/4 c chopped red bell pepper
2 Tbsp chopped garlic
6 c chopped tomato
1 tsp cayenne pepper
1/2 Tbsp cumin
1/2 Tbsp marjoram
1 tsp coarse black pepper
1 Tbsp chili powder
1 Tbsp oregano
Add a tasty Panini to this recipe in 20 minutes! Learn how!

Directions

Spray crock pot with non-stick spray. Add soaked and drained beans. (Make sure you have rinsed thouroughly.)
In pan, cook meat until no longer pink. I don't like my meat chunky, so I run it through the food processor. Add meat to crock pot.
Cook onion, peppers and garlic until just loose cripsness. Add to crock pot. Add chopped tomato and spices. Stir well and cover.
Cook 6-8 hours on low.
Serving size: 1 cup

Amount Per Serving
Calories: 181.8
Total Fat: 3.5 g
Cholesterol: 11.6 mg
Sodium: 63.0 mg
Total Carbs: 33.0 g
Dietary Fiber: 15.0 g
Protein: 18.4 g


All of my recipes were on sparkpeople.com at some time or other.........

Anderia

Whole Wheat Berry Pancakes

Whole Wheat Flour - 3/4 cup
Splenda - 1 tsp
Baking Powder - 1/2 tsp
Egg White - 1
Olive Oil - 1 tsp
Skim Milk - 3/4 cup
Blueberries - 1/2 cup

Mix dry ingredients together in a mixing bowl. In a separate bowl, beat egg white into the teaspoon of oil. Add egg mixture to dry ingredients. Add milk slowly, stirring until you get the right consistency.
Using a low calorie pan coating spray such as Pam, fry pancakes on both sides until golden brown and cooked all the way through.

Makes 2 x 4" pancakes

Number of Servings: 1

Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 472.6
Total Fat: 6.4 g
Cholesterol: 3.7 mg
Sodium: 1,559.6 mg :noway: :laugh:
Total Carbs: 87.2 g
Dietary Fiber: 12.9 g
Protein: 22.5 g

Sheri869

Just a burrito is one of my favorite easy dinners to throw together. I usually throw a couple boneless skinless breasts of chicken on the grill on Sunday to use for the week when I want this.

1 Mission Carb Balance soft taco size flour tortilla (this is the key cuz it High in Fiber (13 g) and the carbs aren't bad (19)
1/4 C Rosarita Ref Beans
2 oz of chopped up chicken from the breasts you've grilled
homemade pico de gallo
homemade salsa (store bought for both is fine - but CHECK THE SODIUM and additives before buying - homemade is just the veggies with some garlic seasoning)
Dole shredded lettuce

Its VERY easy once you get the fixings made for the week (such as chicken, salsa, pico), filling and yummy

Cal 283, prot 23, fat 5, 28 Carbs, 17 Fiber, 753 Sodium

You can leave out the refried beans, which I do sometimes (or make your own which is Way better for you but more work than I'm willing to put in) - they are great for Fiber but up some of the bad stuff too. I don't miss them too much when I don't use them - but they do make it more filling if I have the sodium and carbs to spare.

Without the beans...(only listed the main changes)

Cal 223, 19 Carbs, 14 Fiber, 463 Sodium

hypallage

Seared Tuna and Bean Salad
Serves 4.

Ingredients
1 piece (14 ounces) tuna steak, about 2 inches thick
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice (or to taste)
1 garlic clove, crushed 1 tablespoon Dijon mustard
1 can (15 ounces) cannellini beans, drained and rinsed
1 small red onion, thinly sliced
2 red peppers, seeded and thinly sliced
1/2 cucumber, halved lengthwise and thinly sliced
6 cups watercress
Salt and pepper
Lemon wedges to garnish

1 Heat a ridged grill pan (preferably cast iron) coated with cooking spray over medium-high heat. Season the tuna steak on both sides with coarsely ground black pepper.

2 Cook the fish for 4 minutes on each side — the outside should be browned and the center light pink. Take care not to overcook. Remove from the pan and set aside.

3 Mix together the oil, lemon juice, garlic, and mustard in a salad bowl. Season with salt and pepper to taste, and add more lemon juice if needed. Add the cannellini beans, onion, and peppers. Add cucumber to the bowl together with the watercress. Toss gently to mix.

4 Cut the tuna into slices about 1/2-inch thick. Arrange on top of the salad. Serve with lemon wedges.

Nutritional Information(per serving)
Calories: 335
Fat: 12g
Saturated Fat: 1g
Cholesterol: 37mg
Sodium: 225mg
Carbs: 26g
Protein: 32mg
Fiber: 77g

kmbhoya2000

Chickpea Salad

1/2 cup low sodium chickpeas rinsed
1 medium tomato chopped
1/2 cup cucumber chopped
2 oz. fresh mozzarella cut in cubes
1 tsp Organic Chia seeds

Mix together & eat!

345 calories, 25 carbs (as long as not counting the veggies!), 14 fat, 21 protein, 14 fiber, 248 sodium

I usually use some Good Seasons Italian Dressign, I make the dressing with half the olive oil...

410 calories, 26 carbs, 25 fat, 568 sodium (protein & fiber same)

mgs68pony

chicken wraps

calories fiber protein carbs sodium fat

grilled chicken (hormone free) 90 0 19 0 55 1

extreme wellness wrap 71 12 8 17 220 2
high fiber/low carb

heart of romain lettuce 4 0 0 1 3 0

mild cheddar cheese 120 0 6 0 180 10

total cal= 285 fiber= 12 protein=23 carbs=18 sodium=458 fat=13



I also made one with lean ground beef as well!

dzmikki

Wow! Found alot of good recipes on the following website

http://www.mayoclinic.com/health/high-fiber-recipes/RE00099

By Mayo Clinic staff

CHILI
Serves 8

Ingredients

1 pound extra-lean ground beef
1/2 cup chopped onion
2 large tomatoes (or 2 cups canned, unsalted tomatoes)
4 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 teaspoon sugar
1 1/2 tablespoons chili powder or to taste
Water, as desired
2 tablespoons cornmeal
Jalapeno peppers, seeded and chopped, as desired


Directions

In a soup pot, add the ground beef and onion. Over medium heat saute until the meat is browned and the onion is translucent. Drain well.

Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal. Cook for at least 10 minutes more to allow the flavors to blend.

Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.


Nutritional analysis per serving


Calories 254

Sodium 348 mg

Total fat 8 g

Total carbohydrate 27 g

Saturated fat 3 g

Dietary fiber 10 g

Monounsaturated fat 3 g

Protein 20 g

Cholesterol 40 mg

RistinaWin

Black Bean Burritos
Nutrition Info

Calories: 177.4
Fat: 3.9g
Carbohydrates: 29.7g
Protein: 12.7g
Fiber: 9.7g

Ingredients
1 C black beans
1 C medium grain brown rice
1 chicken breast
1 C fresh spinach
1/4 C Mexican style shredded cheese
1/2 C Newman's Own Chunky Peach Salsa (or salsa of your choice - the peach salsa gives it a different twist that I really like)
7 La Tortilla Factory High Fiber-Low Carb Whole Wheat Tortillas
Directions
NOTE: this is the first time I've posted a 'made up' recipe so please forgive the format. Hopefully, it's easy to follow.

Prep (Can be done up to a week prior to making the recipe)

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If you are using dried beans prepare black beans according to package directions. Otherwise you can use canned black beans and skip the prep time.

Prepare brown rice according to package instructions

Cheval13

snack!
One large apple (5.4g) plus a Ginger Snap Larabar (5g): 10.4 grams of fiber

Chicc

Mel’s Black bean & corn salsa (makes ~2 big servings)

1 bell pepper, cubed
1 medium onion, cubed
1 cup corn (canned kennel)
3/4 cup black beans (usually “organics” canned)
½ cup fresh cilantro chopped
2 tbsp lemon
3 tbsp whole flax seed (just to give crunch and fiber!)
Jalapeño, chilli pepper flakes, salt and pepper to taste

Mix all in a big bowl and serve as a cold salad or topper on any protein such as fish, chicken or Mexican dish
Personally we usually add fresh cubed mango and eat it on chicken breasts off the bbq (no sauces)!
MFP gives each serving as: Cals:259; Carbs:35; Fat:7; Protein:11; Sodium:131 and Fiber:10

I had to dig deep into the recipe archives to find this one. My high fiber meals usually have closer to ~45-50 carbs! Sheesh!!