Macho Nachos

Normally a calorie bomb that can easily increase your weight and spike your glucose, I found this version from Kim Lyons (former personal trainer on the Biggest Loser) and the really great thing about it is that it has less than half the calories and more than twice the fiber, yet they’re just as hearty and satisfying.

 

Servings: 6

Ingredients:

•1 cup quinoa cooked

•1/2 cup green Chile

•1/4 pound turkey ground (or ground chicken)

A 2008 study published in The American Journal of Clinical Nutrition found that high quality-protein (like turkey), low-carbohydrate diets for treatment of type 2 diabetes had positive effects on glycemic regulation, including reducing fasting blood glucose.

•1/2 teaspoon cumin

•1/2 teaspoon cayenne pepper

(In a 2009 study of capsaicin, the active ingredient in chili peppers, Australian scientists discovered in a chili meal/bland meal comparison that the chili diet led to a reduction in post-prandial insulin levels and glucose levels in the participants’ blood two hours after the meals. The capsaicin had assisted the insulin to metabolize the blood sugar, making it available as glycogen to tissues and organs.)

•2 cups beans canned, drained and rinsed (black, kidney or chili)

•1 teaspoon olive oil

(Olive oil is a monounsaturated fat that helps control blood sugar. Diabetics are often told to eat a low-fat/low-carb diet to help prevent heart damage and avoid severe swings in glucose levels. But a study published in the journal of the German Diabetes Association found that glucose levels were lower in people who ate monounsaturated fats than those who avoided all fats.)

•1 pepper(s) red bell, diced

•1/2 medium onion(s) diced

(Onions and their close cousins–garlic, chives, scallions, shallots and leeks–are valuable allies in the fight against diabetes because they help lower blood sugar levels, increase sensitivity to insulin, and prevent diabetic complications such as heart disease and stroke. Packed with phytonutrients, they are a good source of beneficial vitamin C, contain no fat and are loaded with dietary fiber.)

•3 cloves garlic minced

(A review of garlic studies in a 2007 issue of Molecular Nutrition and Food Research noted the role of garlic as both an insulin secretagogue and as an insulin sensitizer. Overall the research suggests that garlic has antioxidative, antiinflammatory, and antiglycative properties that contribute to its role in preventing diabetes progression and the development of diabetes-related complications.)

•1 jalapeño(s) minced

•1/2 cup black olives, sliced

•1 cup romaine lettuce, shredded

(Two cups of Romaine lettuce contain 13% of your daily nutritional value (DNV) of chromium. Your body uses this essential mineral to manufacture the glucose tolerance factor (GTF) that breaks down blood sugar and keeps it from accumulating in your bloodstream. According to the Linus Pauling Institute, chromium works by re-sensitizing the insulin receptors on the surface of every cell. Chromium not only helps lower your blood sugar, it lowers cholesterol and triglycerides as well, thus reducing your risk of developing metabolic syndrome, the precursor to diabetes. Refined carbohydrates such as white sugar and white flour are not only low in chromium, they deplete it from your body. No wonder many Americans are chromium-deficient.)

•1/2 cup cheddar cheese shredded

•1/2 cup tomato(s) diced

Chips how to make:

•8 Ezekiel sprouted grain tortillas cut into 8 triangles each

•1 tablespoon olive oil

Directions:

  1. Preheat the oven to 375 degrees.
  2. Cook the quinoa or brown rice with the green chili until done.
  3. Sauté the ground turkey with the cumin and cayenne 5-7 minutes or until cooked through.
  4. In another sauté pan, heat the olive oil on medium heat.
  5. Sauté the onions and peppers for 4-5 minutes.
  6. Add the garlic and sauté for another 2 minutes, stirring often.
  7. Smash the beans in a bowl with a fork or potato masher until they are almost smooth but still have some texture.
  8. Stir in the onion mixture.
  9. In a casserole dish, layer the ingredients.  Place the quinoa or brown rice on the bottom, then the beans, then the tomato, olives and cheese.
  10. Bake for 10-15 minutes or until cheese is melted and everything is hot.
  11. While the casserole is cooking, place the tortillas in single layer on a baking sheet.
  12. Drizzle them with the olive oil and bake for 7-10 minutes or until crispy.
  13. Top the dip with the lettuce and serve with the chips.

 

TIPS AND NOTES:

These chips are perfect for any kind of dip or salsa.  Make a big batch and store them in an airtight container for up to a week.  Add some jalapenos for spice or even chipotle peppers for a little smoky kick.

Nutritional Information Per Serving:

•Glycemic Load: 19

•Calories: 330

•Total Fat: 9g

•Saturated Fat: 2g

•Polyunsaturated Fat: 1.1g

•Monounsaturated Fat: 4.4g

•Cholesterol: 17mg

•Sodium: 397mg

•Potassium: 449mg

•Total Carbohydrate: 44g

•Dietary Fiber: 10g

•Sugars: 2g

•Protein: 17g

 

Yummy! Enjoy and stay lean…

I’m Kathy Strahan from

http://www.leanbodyworks.com

Normally a calorie bomb that can easily increase your weight and spike your glucose.

I found this version from Kim Lyons (former personal trainer on the Biggest Loser (. And the really great thing about it is that it has less than half the calories and more than twice the fiber, yet their just as hearty and satisfying.

Details:

6 servings

Ingredients

Nachos:

•1 cup quinoa cooked

•1/2 cup green Chile

•1/4 pound turkey ground (or ground chicken)

A 2008 study published in The American Journal of Clinical Nutrition found that high quality-protein (like turkey), low-carbohydrate diets for treatment of type 2 diabetes had positive effects on glycemic regulation, including reducing fasting blood glucose.

•1/2 teaspoon cumin

•1/2 teaspoon cayenne pepper

)In a 2009 study of capsaicin, the active ingredient in chili peppers, Australian scientists discovered in a chili meal/bland meal comparison that the chili diet led to a reduction in post-prandial insulin levels and glucose levels in the participants’ blood two hours after the meals. The capsaicin had assisted the insulin to metabolize the blood sugar, making it available as glycogen to tissues and organs.)

•2 cups beans canned, drained and rinsed, (black, kidney or chili)

•1 teaspoon olive oil

(Olive oil is a monounsaturated fat that helps control blood sugar. Diabetics are often told to eat a low-fat/low-carb diet to help prevent heart damage and avoid severe swings in glucose levels. But a study published in the journal of the German Diabetes Association found that glucose levels were lower in people who ate monounsaturated fats than those who avoided all fats.)

•1 pepper(s) red bell, diced

•1/2 medium onion(s) diced

(Onions and their close cousins–garlic, chives, scallions, shallots and leeks–are valuable allies in the fight against diabetes because they help lower blood sugar levels, increase sensitivity to insulin, and prevent diabetic complications such as heart disease and stroke. Packed with phytonutrients, they are a good source of beneficial vitamin C, contain no fat and are loaded with dietary fiber.)

•3 cloves garlic minced

(A review of garlic studies in a 2007 issue of Molecular Nutrition and Food Research noted the role of garlic as both an insulin secretagogue and as an insulin sensitizer. Overall the research suggests that garlic has antioxidative, antiinflammatory, and antiglycative properties that contribute to its role in preventing diabetes progression and the development of diabetes-related complications.)

•1 jalapeño(s) minced

•1/2 cup olives black, sliced

•1 cup romaine lettuce shredded

(Two cups of Romaine lettuce contain 13% of your daily nutritional value (DNV) of chromium. Your body uses this essential mineral to manufacture the glucose tolerance factor (GTF) that breaks down blood sugar and keeps it from accumulating in your bloodstream. According to the Linus Pauling Institute, chromium works by re-sensitizing the insulin receptors on the surface of every cell. Chromium not only helps lower your blood sugar, it lowers cholesterol and triglycerides as well, thus reducing your risk of developing metabolic syndrome, the precursor to diabetes. Refined carbohydrates such as white sugar and white flour are not only low in chromium, they deplete it from your body. No wonder many Americans are chromium-deficient.)

•1/2 cup cheddar cheese shredded

•1/2 cup tomato(s) diced

Chips how to make:

•8 Ezekiel sprouted grain tortillas cut into 8 triangles each

•1 tablespoon olive oil

Directions

Preheat the oven to 375 degrees.

Cook the quinoa or brown rice with the green chili until done.

Sauté the ground turkey with the cumin and cayenne 5-7 minutes or until cooked through.

In another sauté pan, heat the olive oil on medium heat. Sauté the onions and peppers for 4-5 minutes. Add the garlic and sauté for another 2 minutes, stirring often.

Smash the beans in a bowl with a fork or potato masher until they are almost smooth but still have some texture. Stir in the onion mixture.

In a casserole dish, layer the ingredients. Place the quinoa or brown rice on the bottom, then the beans, then the tomato, olives and cheese. Bake for 10-15 minutes or until cheese is melted and everything is hot.

While the casserole is cooking, place the tortillas in single layer on a baking sheet. Drizzle them with the olive oil and bake for 7-10 minutes or until crispy.

Top the dip with the lettuce and serve with the chips.

TIPS AND NOTES:

These chips are perfect for any kind of dip or salsa.Make a big batch and store them in an airtight container for up to a week.Add some jalapenos for spice or even chipotle peppers for a little smoky kick.

Nutritional Information

Amount Per Serving

•Glycemic Load: 19

•Calories: 330

•Total Fat: 9g

•Saturated Fat: 2g

•Polyunsaturated Fat: 1.1g

•Monounsaturated Fat: 4.4g

•Cholesterol: 17mg

•Sodium: 397mg

•Potassium: 449mg

•Total Carbohydrate: 44g

•Dietary Fiber: 10g

•Sugars: 2g

•Protein: 17g

Yummy! Enjoy and stay lean…

I’m Kathy Strahan from

http://www.leanbodyworks.com

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