Confessions of a Foodie

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Wednesday, February 19, 2014

Foods To (Mostly) Warm You Up

Going through several older emails, I ran across some more foods that'll warm you up, no matter how cold the outdoor thermometer reads. Several of the emails listed where the recipes came from; these have been attributed here.

BROCCOLI CHOWDER

Yield: 6 servings, 1 cup each

Source: "The Eating Well Diabetes Cookbook"

Ingredients

1 tablespoon extra-virgin olive oil

1 large onion, chopped (1-1/2 cups)

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 large potato, peeled and diced (1-1/2 cups)

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)

8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)

1 cup grated reduced-fat Cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt, or to taste

Directions

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.

Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat

POTATO SOUP

This creamy potato soup needs a crispy salad and crusty bread and voila! You have a meal.

Prep Time 45 minutes; Cooking Time 25 minutes; Serves 6

Ingredients

6 cups vegetable broth

1/2 teaspoon salt

4 medium potatoes, peeled and cut into small pieces

2 large yellow onions

6 leeks, well washed, chopped

1 teaspoon oregano, dried

3 tablespoons parsley, finely chopped

1/2 cup heavy cream - or 2 tablespoons butter (you could use vegetarian "butter")

Directions

Bring the vegetable broth to a simmer in a large saucepan; add the salt. Add the potatoes, onions and leeks; cover and simmer over low heat for 20 minutes.

Using a potato masher, mash the potatoes into the broth until it becomes a coarse-textured soup. Add the oregano, parsley, heavy cream and butter; simmer for 5 minutes. Serve immediately.

VEGGIE-STUFFED BAKERS

Yield: 6 servings

Ingredients

3 large Idaho potatoes (8-10 ounces each)

Vegetable cooking spray

1 cup chopped onion

1/3 cup fresh, or frozen, whole-kernel corn

1 medium red bell pepper, chopped

4 cloves garlic, minced

1/3 cup fat-free sour cream or plain fat-free yogurt

3/4 cup (3 ounces) shredded fat-free Cheddar cheese, divided

Salt and pepper, to taste

1 cup broccoli florets, cooked until crisp-tender

Directions

Grease potatoes lightly and bake at 400 degrees until tender, 45 to 60 minutes; let stand until cool enough to handle. Cut potatoes lengthwise into halves; scoop out potato, leaving shells intact.

Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion, corn, bell pepper, and garlic until tender, about 5 minutes.

Mash potatoes, adding sour cream and half the Cheddar cheese. Mix in sauteed vegetables; season to taste with salt and pepper. Spoon mixture into potato shells; arrange broccoli on top and sprinkle with remaining cheese.

Arrange potatoes in baking pan; bake, uncovered, at 350 degrees until hot through, 20 to 30 minutes.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 160, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 119 mg, Protein: 9 g, Carbohydrate: 32.4 g

Diabetic Exchanges: 1 Vegetable, 1-1/2 Fruit, 1/2 Meat

STRAWBERRY SPINACH SALAD

Yield: 10 servings

Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"

Ingredients

1 package (10 ounces) fresh baby spinach, washed, dried and trimmed

1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness

1/2 of a small onion, finely chopped

2 tablespoons sugar

3 tablespoons water

2 tablespoons white vinegar

1/2 teaspoon dry mustard

1/4 cup canola or vegetable oil

Directions

Place the spinach in a large salad bowl; add the strawberries.

In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.

Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat

HOLIDAY CRANBERRY APPLE COBBLER

Cranberries are usually only available from late October or early November through January or February. If your local grocery store still has a few bags of cranberries, pick them up and, if you're not planning to use them in the next day or so, place the bags in the freezer. Almost every winter, I tend to buy a bag or two every shopping trip and put them in the freezer for use year 'round. They're great in smoothies, pie, main meals...they're not only for cranberry sauce or juice.

6 apples, peeled, cored & cut in slices

2 c. cranberries, rinsed & drained

1 1/2 c. sugar

1/2 tsp. cinnamon

1/2 tsp. nutmeg

1 c. water

3 tbsp. butter

2 c. flour, sifted

4 tsp. baking powder

1/2 tsp. salt

1 egg, well beaten

3/4 c. milk

Combine apples, cranberries, sugar, spices, water and butter in a saucepan. Cook over medium heat until mixture bubbles. Lower heat and simmer 10 to 15 minutes until apples are tender but still firm. Pour mixture into shallow 2 quart casserole. Mix flour, baking powder and salt; add egg and milk and stir only until all dry ingredients are moistened. Drop dough by spoonsful on top of cranberry mixture. Bake at 350 degrees for 20 to 25 minutes or until golden brown.

CHOCOLATE ESPRESSO CUPS

Recipe courtesy of Giada De Laurentiis

Prep Time: 5 min

Cook Time: 15 min

Serves: 4 to 6 servings (6 cups)

I'd watched Giada's show regularly when we first got cable. While I haven't watched her show lately, I still love some of her recipes.Ingredients5 cups whole milk

1/2 cup espresso

8 ounces dark chocolate, chopped into small pieces

1 tablespoon sugar

1 tablespoon vanilla extract

Directions

Heat the milk in a medium pot over high heat until hot, but not boiling. Reduce the heat to very low and add the espresso, chocolate, sugar, and vanilla. Using a whisk, stir the mixture until the chocolate has melted. Continue to whisk the chocolate mixture until frothy every few minutes for about 8 minutes, until the chocolate has completely dissolved into the milk. Pour into mugs and serve immediately.

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