So the Super Bowl is this weekend, and it seems that most of the U.S. will be watching the game...or, at least, the commercials. Even if you aren't having, or going to a Super Bowl party, chances are you'll want something to snack on (including an almost snack-y dinner). Here are a few recipes you may want to use then. Of course, you can eat them throughout the year, too. Enjoy!
STUFFED CRUST FOOTBALLS WITH PIZZA SAUCE DIP
This comes from Tablespoon. It begins, “Stuff your favorite toppings inside of pizza crust, shape into footballs, and dip in warm pizza sauce. 12 footballs.” Prep time: 15 minutes; total time: 30 minutes
To view this online, click here.
Ingredients
1 (13.8 ounce) can Pillsbury classic pizza crust
2 ounces sliced pepperoni
10 ounces sliced mozzarella cheese
1/2 cup Muir Glen pizza sauce
Directions
Preheat oven to 400 degrees.
Take about 1/4 cup of flour and sprinkle it on a clean surface. Roll out the pizza dough into a thin layer about 1/8 inch thick.
Using a sharp knife cut out football shapes in the dough. Place desired pizza toppings on one football shape and top with another. Press the edges together sealing carefully. Take a fork and crimp the edges of the footbal. Using the back of a knife, make a line with 3 hashes down the middle in the dough resembling a football.
Bake for 10-12 minutes or until golden brown. Dip in warm pizza sauce.
SOUTHWEST NACHO CASSEROLE
Also from Tablespoon. It starts off, “Everyone will love this casserole with favorite Mexican flavors and crunchy tortilla chips for dipping.” Prep Time: 20 min; Total Time: 1 hr 10 min; Servings 10
To view this online, click here.
Ingredients
2 lb lean (at least 80%) ground beef
1 cup water
2 envelopes (1 oz each) Old El Paso™ 25% less-sodium taco seasoning mix
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 cans (16 oz each) Old El Paso™ fat-free refried beans
2 cups shredded reduced-fat Cheddar cheese (8 oz)
1 cup chopped tomato (1 large)
1/2 cup chopped green onions (8 medium)
1 can (2.5 oz) sliced ripe olives, drained
1 bag (12 oz) gold tortilla chips (extra thick)
Sour cream, if desired
Directions
Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In 12-inch nonstick skillet, cook ground beef over medium-high heat, stirring frequently, until thoroughly cooked; drain.
Stir in water and taco seasoning mix. Bring to a boil; cook 2 to 4 minutes, stirring occasionally, until thickened. Stir in chiles.
Spread refried beans in baking dish. Top with ground beef mixture. Cover tightly with foil.
Bake 30 to 40 minutes or until bubbly around edges.
Remove from oven. Uncover; sprinkle with cheese, tomato, onions and olives. Arrange 18 to 20 tortilla chips around outside edges of baking dish. Return to oven; bake uncovered about 10 minutes longer or until cheese is melted. If desired, top with sour cream. Serve with remaining tortilla chips for scooping.
Nutrition Info: Serving Size: 1/10 of Recipe; Calories: 460 (Calories from Fat: 190), Total Fat: 21g (Saturated Fat: 6g, Trans Fat: 1g; Exchanges: 2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 2 Fat; Carbohydrate Choices: 2 1/2
LOW FAT SLOPPY JOES
This is from Fiona Haynes, About.com's Low Fat Cooking expert. Fiona writes, "Turkey sloppy Joes make a great weeknight meal or a great game-day treat. For an extra nutritional punch, serve with whole-grain rolls instead of regular rolls, and offer baby carrots and grapes on the side."
Cook Time: 25 minutes; Total Time: 25 minutes
Ingredients:
2 tsp canola oil
1 cup finely chopped onion
1/2 green bell pepper, chopped
1/2 small yellow bell pepper, chopped
3/4 pound lean ground turkey
1 tbsp chili powder
1 tsp oregano
1 14.5 ounce can no-salt-added tomato sauce
1/4 cup ketchup
2 tbsp tomato paste
1 tbsp Worcestershire sauce
12 small Kaiser rolls
Preparation:
Heat oil in a large nonstick skillet over medium heat. Sauté onions and peppers until softened. Add ground turkey and cook until no longer pink. Stir in chili powder and oregano and cook for 1 minute. Add tomato sauce, ketchup, tomato paste and Worcestershire sauce. Cook for 15-20 minutes.
Spoon about 1/3 cup of the turkey mixture into the bottom half of a small roll. Add top of roll, then serve.
Makes 12 servings
Per Serving: Calories 167, Calories from Fat 41, total Fat 4.5g (sat 0.9g), Cholesterol 22mg, Sodium 438mg, Carbohydrate 22.5g, Fiber 2.1g, Protein 8.9g
Per Serving using extra-lean ground turkey: Calories 158, Calories from Fat 24, Total Fat 2.6g (sat 0.3g), Cholesterol 11mg, Sodium 427mg, Carbohydrate 22.5g, Fiber 2.1g, Protein 11g
GAME DAY FOOTBALL CAKE
This also comes from Tablespoon, and starts, “A football cake that will fool anyone into thinking it's real. Cut it open to find chocolate footballs hiding inside.” Prep Time: 6 hr 0 min; Total Time: 9 hr 0 min; Servings: 12
To view this online, click here.
Ingredients
Devil's Food Cake Football Halves:
2 Betty Crocker™ devil's food cake mix
Water, oil and eggs according to package instructions
Chocolate Pound Cake:
2/3 cup water
1/4 cup cocoa powder
1 Betty Crocker™ pound cake mix
1/4 cup (1/2 stick) butter, softened
2 eggs
Decorations:
2 tubs Betty Crocker™ Rich & Creamy milk chocolate frosting
36 ounces modeling chocolate (made from milk chocolate)
1-2 tablespoons cocoa powder
1 ounce white modeling chocolate
Directions
Devil's Food Cake Football halves:
Make one devil's food cake according to package instructions. Pour into a football shaped baking pan that has been coated with baking spray. Bake at 325 degrees Fahrenheit for 50-55 minutes, until a skewer inserted into the center of the cake comes out clean. Repeat with second cake. Allow both cakes to cool completely then freeze for at least two hours.
Chocolate Pound Cake:
Bring water to a boil. Stir in cocoa powder. Let it cool. ?Combine the Betty Crocker Pound Cake Mix with the softened butter, eggs, and chocolate water. Beat on low speed for 30 seconds then on medium for 2 minutes.
Line a 9x13-baking pan with non-stick aluminum foil (or aluminum foil sprayed with non-stick spray.) Spray a 5-inch metal oval cookie cutter with non-stick spray and set it in the center of the pan. Pour chocolate pound cake batter into the pan, leaving the center oval empty. Bake for 28-32 minutes, until a toothpick inserted into the cake comes out clean. Cool for 10 minutes, then carefully remove the oval cookie cutter. Allow cake to cool completely, then peel off tin foil and level the cake, by removing the domed top.
Set one football cake on top of the pound cake. Cut around the football cake, removing the excess pound cake.
Now split the football shaped pound cake in two, making two thin layers. Attach one using frosting to each of the football shaped devil's food cakes.
Put the two cakes together forming a misshapen football. Carve the cake to look like a real football.
Separate the cake into two parts again. Scoop out some (no more than 1/2 inch deep) of the devil's food cake, if desired to create a larger well to fill with candy.
Set each cake on a cooling rack set over a pan lined with parchment or wax paper. Heat Betty Crocker Milk Chocolate Frosting in microwave for about 30 seconds until pourable. Pour frosting over cakes, smoothing it out with a spatula. Allow frosting to set.
Roll out a little over half of the modeling chocolate. Rub a football texture sheet over top of entire surface. Cover one cake in the fondant, cutting off the excess, leaving about 1/4 inch hanging all around the cake. Roll the bottom edge up under the bottom side of the cake. Repeat with second football cake.
Turn one cake upside down. Fill the well with chocolate footballs. Frost around the well, leaving 1/2 of space, so the frosting doesn't touch the candy.
Set the other cake on top, forming a 3 dimensional football. Cut a small football shaped piece of cardboard to go under the cake for support. Set cake on top.
Brush entire football with some cocoa powder, to add dimension to the ball. ?Roll out white modeling chocolate, cut into thin strips, and create the laces on the ball. Lift football cake and place on a piece of artificial turf or on a serving platter. Serve cake by carefully cutting into it, remembering the candy is hiding inside.
TEXAS CHILI
One of my dad’s recipes.
Note: Actually, it is the one he said he found in the airline magazine. Whenever Dad fixed this, he’d have to make 2 batches of chili: this for those brave enough to try it, another for everyone else, somewhat cooler.
Be forewarned: this is hot!
3 balls ground beef suet
4 slices bacon, cut up
2 lbs. stew beef, cut small
2 lbs. chopped chuck
3 cloves garlic, minced
2 Bernudea onions, chopped
1 T paprika
3/4 tsp. black pepper
1/4 tsp. cayenne
6-9 T chili powder
2-4 walnut-size pieces suet
1 can beef broth
1 tsp. oregano
3 cans measured water
3/4 tsp. cumin
6 C tomatoes & juice
1 2/3 T salt
1 1/2 lbs. drained kidney beans
In heavy pot place 3 balls suet with bacon. Cook out fat. Add & brown beef & chopped chuck. After browning, add garlic. Cook lightly. Add remainder of spices. In another pot, heat 2-4 pieces of suet. Add onions. Cook until almost burned. Add to meat pot. Deglaze pot with meat broth. Add water, tomatoes & juice. Mash tomatoes into chili. Cover & simmer slowly 1 1/2-2 hours. Uncover. Cook down for about 1/2 hour, adding kidney beans. Serves 6-8.
REWORKED VEGETARIAN CHILI
I've fixed this recipe probably several hundred times, easily. I started off with a recipe I'd found in Runner's World; it slowly morphed into this recipe.
To find the original Runner's World chili, as well as several other chili recipes, click here.
Note: I have a habit of buying anywhere from 16 to 20 (or more) peppers of varying colors at the same time, then chopping them all up, putting them into several containers, and freezing them. When I put them into the containers, they're not separated by color, but, rather, dumped in together. This way, I end up with containers with red, green, yellow and orange bell peppers all thrown in together. Then, whenever I need cut up peppers, I end up with a colorful bunch of peppers in whatever I'm putting them in. If you prefer, you can buy one or two peppers as needed (like for this recipe) and cut it up at that time. You can use whichever color bell pepper you want; if I'm out of frozen peppers, and am planning to buy only one or two for this recipe, I usually go with the green peppers, since they're usually the cheapest.
Also, with the onions, I usually try to have both yellow and red onions on hand; when I do, I use one of each in this recipe. Finally, for the cans of beans, I lean toward one can of black beans and one can of either Navy or Great Northern beans, both of which are white. Between the multi-colored peppers, two different kinds of onions, and different colored beans, it makes for a more colorful chili. But if you only have two cans of white, red or black beans, that's fine, too.
2 T olive oil
2 onions, chopped
4-6 cloves garlic, minced
1-2 peppers, chopped
16-ounce package extra-firm tofu, drained and crumbled
2 19-once cans of beans, drained
1 28-ounce can crushed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add tofu and sauté until crisp & lightly browned. While this is cooking, peel and cut the carrots. Add the beans, crushed tomatoes, carrots, chili powder, cumin, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serve over noodles. Serves 4.
Friday, January 30, 2015
Thursday, January 29, 2015
Diabetic Thursday
Another round of yummy (yes, yummy) diabetic recipes. Enjoy!
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
To view online, click here.
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
BAKED CHICKEN PARMESAN
Servings: 6
View Online: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHOCOLATE ALMOND MERINGUES
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Online: http://diabeticgourmet.com/recipes/260.shtml
Source: MealLeaniYumm!
Book Info: http://diabeticgourmet.com/book_archive/detains/80.shtml
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F.
Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch.
In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.)
Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container. These can be frozen.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
SWEET POTATO PIE
Yield: 8 servings
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
LEMON ASPARAGUS AND CARROTS
Servings: 6
To view this online, click here.
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp-tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package. Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
To view online, click here.
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
BAKED CHICKEN PARMESAN
Servings: 6
View Online: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHOCOLATE ALMOND MERINGUES
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Online: http://diabeticgourmet.com/recipes/260.shtml
Source: MealLeaniYumm!
Book Info: http://diabeticgourmet.com/book_archive/detains/80.shtml
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F.
Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch.
In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.)
Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container. These can be frozen.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
SWEET POTATO PIE
Yield: 8 servings
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
LEMON ASPARAGUS AND CARROTS
Servings: 6
To view this online, click here.
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp-tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package. Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
Wednesday, January 28, 2015
Wednesday Recipes
It's Wednesday - half-way through the work week. Here are today's recipes. Enjoy!
CREAMY RICE PUDDING
This comes from Fiona Haynes, About.com's Lowfat Cooking expert. She wrote, “I adore rice pudding, and I wasn't prepared to give it up just because I wanted to eat low fat. The answer was straightforward enough: substitute whole milk and cream with fat-free milk and evaporated fat-free milk. Add your own flavor, such as cinnamon, nutmeg or ginger, if vanilla isn't enough, and stir in some of your favorite dried fruit. Enjoy your rice pudding warm (as I do) or chilled.” Cook Time: 25 minutes. Serves 6
Ingredients:
1 cup uncooked long-grain rice
1 12 ounce can evaporated fat-free milk
1 1/2 cups fat-free milk
1 tsp vanilla extract
1/4 cup brown sugar
Preparation:
Heat rice, milk, vanilla and sugar in a small saucepan on medium heat, gradually bringing to a simmer, stirring frequently. Reduce heat to low and cook for 20 minutes, stirring frequently until rice is tender and the pudding is thick and creamy. Serve warm or chilled. Stir in extra milk before serving if desired.
Per Serving: Calories 209, Calories from Fat 4, Total Fat 0.4g (sat 0.3g), Cholesterol 3mg, Sodium 100mg, Carbohydrate 42.8g, Fiber 0.4g, Protein 8.4g
BANANA BREAD PUDDING
Another desert recipe from Fiona Haynes, who wrote, “Here's a great way to use up over-ripe bananas, especially in the autumn and winter months. This easy-to-make low fat banana bread pudding is the perfect antidote to a cold and wet day.” Cook Time: 40 minutes. Serves 8
Ingredients:
8 ounces day-old French or Italian bread, cut into cubes
1 1/2 cups fat-free half and half
2 eggs, lightly beaten
1/2 cup sugar
1 tsp vanilla
3 small bananas, mashed
Preparation:
Preheat oven to 350 degrees. Spray 11 X 7 baking dish with nonstick cooking spray. Place bread cubes in a large bowl and cover with half and half. Toss so the bread can absorb the liquid.
In a medium bowl, combine eggs, sugar, vanilla and mashed bananas. Add banana mixture to soaked bread and combine.
Empty into baking dish and bake for 40-45 minutes until set.
Per Serving: Calories 215, Calories from Fat 27, Total Fat 2.9g (sat 1.1g), Cholesterol 55mg, Sodium 250mg, Carbohydrate 41.2g, Fiber 1.9g, Protein 5.7g
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
CREAMY SPINACH SOUP WITH PANEER CROUTONS
This is from the October 2012 issue of Vegetarian Times, page 32. It starts out, “Paneer, a mild Indian cheese, tops this tasty soup. If you can’t find paneer, substitute cubed fresh mozzarella or tofu.” Serves 4 in 30 minutes or less.
2 Tbs. butter, divided
1 small onion, chopped (1 cup)
1 Tbs. thinly sliced fresh ginger
2 cloves garlic, peeled and thinly sliced
2 tsp. curry powder
1/2 tsp. black mustard seeds
1/2 tsp. ground turmeric
1 cup frozen shredded hash browns, thawed
3 2/3 cups low-sodium vegetable broth
1 1-lb. pkg. frozen spinach
4 oz. paneer cheese, cubed (1 cup)
Heat 1 Tbs. butter in pot over medium heat. Add onion, and cook 3 minutes. Stir in ginger, garlic, curry powder, mustard seeds, and turmeric. Cook 1 minute. Add hash browns and broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 7 minutes. Stir in spinach, and cook 2 minutes more, or until wilted. Purée with immersion blender until smooth.
Heat remaining 1 Tbs. butter in nonstick skillet over medium heat. Add paneer cubes, and cook 5 to 7 minutes, or until golden brown, turning occasionally. Spoon paneer over soup, and serve hot.
nutritional information Per 1 1/2-cup serving: Calories: 264; Protein: 11 g; Total Fat: 13 g; Saturated Fat: 9 g; Carbohydrates: 22 g; Cholesterol: 44 mg; Sodium: 453 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free
PATATAS BRAVAS
This is from page 48 of the March 2010 issue of Vegetarian Times. It begins, “Patatas bravas means ‘fierce potatoes,’ and hot smoked Spanish paprika gives the sauce for this roasted spuds an addictive bite. Spoon the sauce over the potatoes, or serve in a bowl along with toothpicks for dunking the potato wedges.” This vegan, gluten-free recipe serves 6.
1 1/2 lb. red potatoes, cut into 1-inch-thick wedges
3 Tbs. olive oil, divided
3 tsp. minced garlic, divided
1 tsp hot smoked paprika, or more to taste
3/4 cup canned crushed tomatoes
Preheat oven to 425 degrees F. Toss potatoes with 2 Tbs. oil on large baking sheet. Season with salt and pepper, if desired; cover tightly with foil; and roast 20 minutes. Remove foil, and continue roasting 12 minutes, or until potatoes are golden on bottom. Carefully turn potatoes, and roast 8 minutes more, or until browned. Sprinkle 1 tsp. garlic over potatoes, and transfer to serving dish.
Meanwhile, heat remaining 1 Tbs. oil in small saucepan over medium heat. Add remaining 2 tsp. garlic, and sauté 30 seconds, or until just fragrant. Add paprika, sauté 10 seconds, then stir in tomatoes. Season with salt and pepper, if desired, and simmer 10 minutes. Serve potatoes with sauce.
Per 1-cup serving: 172 cal; 3 g protein; 7 g total fat (less than 1 g saturated fat); 23 g carb; 0 mg chol; 49 mg sodium; 2 g fiber; less than 1 g sugars
CREAMY RICE PUDDING
This comes from Fiona Haynes, About.com's Lowfat Cooking expert. She wrote, “I adore rice pudding, and I wasn't prepared to give it up just because I wanted to eat low fat. The answer was straightforward enough: substitute whole milk and cream with fat-free milk and evaporated fat-free milk. Add your own flavor, such as cinnamon, nutmeg or ginger, if vanilla isn't enough, and stir in some of your favorite dried fruit. Enjoy your rice pudding warm (as I do) or chilled.” Cook Time: 25 minutes. Serves 6
Ingredients:
1 cup uncooked long-grain rice
1 12 ounce can evaporated fat-free milk
1 1/2 cups fat-free milk
1 tsp vanilla extract
1/4 cup brown sugar
Preparation:
Heat rice, milk, vanilla and sugar in a small saucepan on medium heat, gradually bringing to a simmer, stirring frequently. Reduce heat to low and cook for 20 minutes, stirring frequently until rice is tender and the pudding is thick and creamy. Serve warm or chilled. Stir in extra milk before serving if desired.
Per Serving: Calories 209, Calories from Fat 4, Total Fat 0.4g (sat 0.3g), Cholesterol 3mg, Sodium 100mg, Carbohydrate 42.8g, Fiber 0.4g, Protein 8.4g
BANANA BREAD PUDDING
Another desert recipe from Fiona Haynes, who wrote, “Here's a great way to use up over-ripe bananas, especially in the autumn and winter months. This easy-to-make low fat banana bread pudding is the perfect antidote to a cold and wet day.” Cook Time: 40 minutes. Serves 8
Ingredients:
8 ounces day-old French or Italian bread, cut into cubes
1 1/2 cups fat-free half and half
2 eggs, lightly beaten
1/2 cup sugar
1 tsp vanilla
3 small bananas, mashed
Preparation:
Preheat oven to 350 degrees. Spray 11 X 7 baking dish with nonstick cooking spray. Place bread cubes in a large bowl and cover with half and half. Toss so the bread can absorb the liquid.
In a medium bowl, combine eggs, sugar, vanilla and mashed bananas. Add banana mixture to soaked bread and combine.
Empty into baking dish and bake for 40-45 minutes until set.
Per Serving: Calories 215, Calories from Fat 27, Total Fat 2.9g (sat 1.1g), Cholesterol 55mg, Sodium 250mg, Carbohydrate 41.2g, Fiber 1.9g, Protein 5.7g
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
CREAMY SPINACH SOUP WITH PANEER CROUTONS
This is from the October 2012 issue of Vegetarian Times, page 32. It starts out, “Paneer, a mild Indian cheese, tops this tasty soup. If you can’t find paneer, substitute cubed fresh mozzarella or tofu.” Serves 4 in 30 minutes or less.
2 Tbs. butter, divided
1 small onion, chopped (1 cup)
1 Tbs. thinly sliced fresh ginger
2 cloves garlic, peeled and thinly sliced
2 tsp. curry powder
1/2 tsp. black mustard seeds
1/2 tsp. ground turmeric
1 cup frozen shredded hash browns, thawed
3 2/3 cups low-sodium vegetable broth
1 1-lb. pkg. frozen spinach
4 oz. paneer cheese, cubed (1 cup)
Heat 1 Tbs. butter in pot over medium heat. Add onion, and cook 3 minutes. Stir in ginger, garlic, curry powder, mustard seeds, and turmeric. Cook 1 minute. Add hash browns and broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 7 minutes. Stir in spinach, and cook 2 minutes more, or until wilted. Purée with immersion blender until smooth.
Heat remaining 1 Tbs. butter in nonstick skillet over medium heat. Add paneer cubes, and cook 5 to 7 minutes, or until golden brown, turning occasionally. Spoon paneer over soup, and serve hot.
nutritional information Per 1 1/2-cup serving: Calories: 264; Protein: 11 g; Total Fat: 13 g; Saturated Fat: 9 g; Carbohydrates: 22 g; Cholesterol: 44 mg; Sodium: 453 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free
PATATAS BRAVAS
This is from page 48 of the March 2010 issue of Vegetarian Times. It begins, “Patatas bravas means ‘fierce potatoes,’ and hot smoked Spanish paprika gives the sauce for this roasted spuds an addictive bite. Spoon the sauce over the potatoes, or serve in a bowl along with toothpicks for dunking the potato wedges.” This vegan, gluten-free recipe serves 6.
1 1/2 lb. red potatoes, cut into 1-inch-thick wedges
3 Tbs. olive oil, divided
3 tsp. minced garlic, divided
1 tsp hot smoked paprika, or more to taste
3/4 cup canned crushed tomatoes
Preheat oven to 425 degrees F. Toss potatoes with 2 Tbs. oil on large baking sheet. Season with salt and pepper, if desired; cover tightly with foil; and roast 20 minutes. Remove foil, and continue roasting 12 minutes, or until potatoes are golden on bottom. Carefully turn potatoes, and roast 8 minutes more, or until browned. Sprinkle 1 tsp. garlic over potatoes, and transfer to serving dish.
Meanwhile, heat remaining 1 Tbs. oil in small saucepan over medium heat. Add remaining 2 tsp. garlic, and sauté 30 seconds, or until just fragrant. Add paprika, sauté 10 seconds, then stir in tomatoes. Season with salt and pepper, if desired, and simmer 10 minutes. Serve potatoes with sauce.
Per 1-cup serving: 172 cal; 3 g protein; 7 g total fat (less than 1 g saturated fat); 23 g carb; 0 mg chol; 49 mg sodium; 2 g fiber; less than 1 g sugars
Tuesday, January 27, 2015
Weekday Food
I'm watching news of the blizzard in the Northeast (U.S.). Stay warm and safe, folks.
Here are some recipes to try, whether you're snowed in or simply in a cooking mood. Enjoy!
LEMON MERINGUE PIE
This comes from Diana Rattray, About.com's Southern Food expert. She wrote, “Here's a delicious lemon meringue pie, made with fresh lemon juice, eggs, and other ingredients. Use a homemade or purchased pie shell for this pie.”
Ingredients:
1 1/2 cups granulated sugar
3 tablespoons cornstarch
3 tablespoons all-purpose flour
dash salt
1 1/2 cups hot water
3 egg yolks, slightly beaten
2 tablespoons butter
1 scant teaspoon grated lemon peel
1/3 cup fresh lemon juice
1 baked pie pastry, 9-inch
3 egg whites
1 teaspoon lemon juice, optional
6 tablespoons granulated sugar
Preparation:
In a medium saucepan, combine 1 1/2 cups sugar, the cornstarch, flour, and salt; whisk to blend well. Gradually stir in hot water. Place over medium heat and bring to a boil, stirring constantly. Reduce heat to low; continue cooking, stirring, for 8 minutes. Stir about 1/3 cup of the hot mixture into the slightly beaten egg yolks, then return to hot mixture in saucepan. Bring to a boil, stirring constantly, and cook for 4 minutes longer. Add butter and lemon peel. Slowly stir in 1/3 cup lemon juice. Pour into baked cooled pie shell.
Beat egg whites with 1 teaspoon lemon juice (if used) to soft peaks. Gradually add the 6 tablespoons sugar, beating until stiff peaks are formed and sugar has dissolved. Spread meringue over the hot filling, covering completely. Bake at 350° for 12 to 15 minutes, until golden brown. Cool pie completely before serving.
BROCCOLI QUICHE BITES
This is from FamiliyTime, and starts off, “After the pastry thaws, it takes just 10 minutes to put together these easy-to-make appetizers that get lots of flavor from a surprising ingredient – vegetable soup mix.” Serves: 24 pieces; Prep Time: 10 minutes; Cook Time: 30 minutes
To view this online, click here.
Ingredients
1/2 of a 17.3-ounce package of Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed
4 eggs, beaten
1 envelope dry vegetable soup and dip mix
1 package (10 ounces) frozen chopped broccoli, thawed and well drained
1 cup whipped cottage cheese
1/2 cup shredded Cheddar cheese
Preparation
Heat the oven to 375°F. Lightly grease a 9x13-inch shallow baking dish.
Stir the eggs, soup mix, broccoli and cottage cheese in a medium bowl. Cover and refrigerate for 20 minutes.
Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 9x13-inch rectangle. Place the pastry into the bottom of the baking dish. Prick the pastry with a fork.
Spread the broccoli mixture in the baking dish. Sprinkle with the Cheddar cheese.
Bake for 30 minutes or until set. Let stand in the baking dish on a wire rack for 20 minutes. Cut into 24 pieces.
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
Here are some recipes to try, whether you're snowed in or simply in a cooking mood. Enjoy!
LEMON MERINGUE PIE
This comes from Diana Rattray, About.com's Southern Food expert. She wrote, “Here's a delicious lemon meringue pie, made with fresh lemon juice, eggs, and other ingredients. Use a homemade or purchased pie shell for this pie.”
Ingredients:
1 1/2 cups granulated sugar
3 tablespoons cornstarch
3 tablespoons all-purpose flour
dash salt
1 1/2 cups hot water
3 egg yolks, slightly beaten
2 tablespoons butter
1 scant teaspoon grated lemon peel
1/3 cup fresh lemon juice
1 baked pie pastry, 9-inch
3 egg whites
1 teaspoon lemon juice, optional
6 tablespoons granulated sugar
Preparation:
In a medium saucepan, combine 1 1/2 cups sugar, the cornstarch, flour, and salt; whisk to blend well. Gradually stir in hot water. Place over medium heat and bring to a boil, stirring constantly. Reduce heat to low; continue cooking, stirring, for 8 minutes. Stir about 1/3 cup of the hot mixture into the slightly beaten egg yolks, then return to hot mixture in saucepan. Bring to a boil, stirring constantly, and cook for 4 minutes longer. Add butter and lemon peel. Slowly stir in 1/3 cup lemon juice. Pour into baked cooled pie shell.
Beat egg whites with 1 teaspoon lemon juice (if used) to soft peaks. Gradually add the 6 tablespoons sugar, beating until stiff peaks are formed and sugar has dissolved. Spread meringue over the hot filling, covering completely. Bake at 350° for 12 to 15 minutes, until golden brown. Cool pie completely before serving.
BROCCOLI QUICHE BITES
This is from FamiliyTime, and starts off, “After the pastry thaws, it takes just 10 minutes to put together these easy-to-make appetizers that get lots of flavor from a surprising ingredient – vegetable soup mix.” Serves: 24 pieces; Prep Time: 10 minutes; Cook Time: 30 minutes
To view this online, click here.
Ingredients
1/2 of a 17.3-ounce package of Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed
4 eggs, beaten
1 envelope dry vegetable soup and dip mix
1 package (10 ounces) frozen chopped broccoli, thawed and well drained
1 cup whipped cottage cheese
1/2 cup shredded Cheddar cheese
Preparation
Heat the oven to 375°F. Lightly grease a 9x13-inch shallow baking dish.
Stir the eggs, soup mix, broccoli and cottage cheese in a medium bowl. Cover and refrigerate for 20 minutes.
Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 9x13-inch rectangle. Place the pastry into the bottom of the baking dish. Prick the pastry with a fork.
Spread the broccoli mixture in the baking dish. Sprinkle with the Cheddar cheese.
Bake for 30 minutes or until set. Let stand in the baking dish on a wire rack for 20 minutes. Cut into 24 pieces.
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
Monday, January 26, 2015
Meatless Monday
If it's Monday (and it is), then it must be meatless. Enjoy!
QUINOA-STUFFED PEPPERS
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.
“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4
To view this online, click here.
Ingredients
2 large red or yellow bell peppers, halved lengthwise, stem intact
2 tsp canola oil
1 medium onion, finely chopped
2 garlic cloves, minced
2 medium carrots, diced
1 1/2 cups diced cremini mushrooms
1 cup cooked quinoa
1/2 cup fat-free, low-sodium vegetable broth
1 cup chopped baby spinach
1/2 cup chopped fresh parsley
Preparation
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.
Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.
Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.
Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g
BAKED PUMPKIN PASTA
Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6
To view this online, click here.
12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese
Preparation
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
LOW FAT BROCCOLI SOUP
Ingredients
2 cups chopped fresh or frozen broccoli
1/2 cup chopped onion
1 (14.5 oz.) can reduced-sodium chicken broth
2 tbsp. cornstarch
1 (12 fluid oz.) can fat-free evaporated milk
Methods
In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.
In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.
Additional Tips prep time 30 Min; ready in30 Min; Makes 4 servings. from mydailymoment.com
STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER
By Jolinda Hackett, at about.com
Jolinda writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."
Recipe courtesy of Bush's® Beans.
Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings
Ingredients:
2 tablespoons olive oil
1 small red onion, chopped
3 cloves garlic, chopped
1 (16 ounce) can garbanzo beans (chickpeas), drained
1/2 cup cooked orzo
1 lemon, juiced
2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain
salt and pepper
1/2 cup crumbled feta cheese (optional)
Preparation:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.
Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.
Serve topped with feta cheese.
Makes four servings.
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
QUINOA-STUFFED PEPPERS
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.
“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4
To view this online, click here.
Ingredients
2 large red or yellow bell peppers, halved lengthwise, stem intact
2 tsp canola oil
1 medium onion, finely chopped
2 garlic cloves, minced
2 medium carrots, diced
1 1/2 cups diced cremini mushrooms
1 cup cooked quinoa
1/2 cup fat-free, low-sodium vegetable broth
1 cup chopped baby spinach
1/2 cup chopped fresh parsley
Preparation
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.
Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.
Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.
Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g
BAKED PUMPKIN PASTA
Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6
To view this online, click here.
12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese
Preparation
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
LOW FAT BROCCOLI SOUP
Ingredients
2 cups chopped fresh or frozen broccoli
1/2 cup chopped onion
1 (14.5 oz.) can reduced-sodium chicken broth
2 tbsp. cornstarch
1 (12 fluid oz.) can fat-free evaporated milk
Methods
In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.
In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.
Additional Tips prep time 30 Min; ready in30 Min; Makes 4 servings. from mydailymoment.com
STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER
By Jolinda Hackett, at about.com
Jolinda writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."
Recipe courtesy of Bush's® Beans.
Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings
Ingredients:
2 tablespoons olive oil
1 small red onion, chopped
3 cloves garlic, chopped
1 (16 ounce) can garbanzo beans (chickpeas), drained
1/2 cup cooked orzo
1 lemon, juiced
2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain
salt and pepper
1/2 cup crumbled feta cheese (optional)
Preparation:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.
Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.
Serve topped with feta cheese.
Makes four servings.
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
Friday, January 23, 2015
Friday Food
Yay! We've made it through another week. Here are your Friday/weekend recipes. Enjoy!
CHOCOLATE CHIP COOKIE ICE CREAM SANDWICHES
This yummy recipes is from Ree Drummond of The Food Network's The Pioneer Woman. Total Time: 35 minutes; Prep: 25 min; Cook: 10 min; Yield: 18 sandwiches; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/chocolate-chip-cookie-ice-cream-sandwiches-recipe.print.html?oc=linkback.
Ingredients
1 cup firmly packed brown sugar
1/2 cup white sugar
1/2 cup butter, softened
1/2 cup margarine
2 teaspoons vanilla extract
2 whole eggs
2 1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon (heaping) instant coffee granules
1 1/2 teaspoons salt
1 cup (heaping) milk chocolate chips
3/4 cup semisweet chocolate chips
3 tablespoons flax seed, crushed in a mortar/pestle
2 tablespoons millet, crushed in mortar/pestle
Vanilla ice cream, slightly softened
Miniature chocolate chips
Miniature candy-coated chocolates
Directions
Preheat the oven to 375 degrees F.
In a mixer, combine the brown sugar, white sugar, butter and margarine until combined. Add the vanilla and eggs, and stir together.
In a separate bowl, stir together the flour, baking soda, instant coffee and salt. Add to the wet ingredients in three batches, mixing gently after each addition. Stir in the chocolate chips, flax seed and millet.
Drop balls of dough on a cookie sheet and bake for 11 minutes. Remove from the cookie sheet and allow to cool.
Using a kitchen scoop, take one scoop of ice cream and place it onto the flat side of a cookie, then top with second cookie, pressing to allow the ice cream to spread slightly. Immediately roll the edges of the cookie in chocolate chips or candies so that the ice cream is coated. Wrap individually in plastic and freeze until the ice cream is very firm, at least 4 hours.
ZELDA'S AND SHELLA'S CLAM CHOWDER
Shella was was online name of someone I met on a now closed online bulletin board. We later met on several other like-minded boards. One evening Shella mentioned that her significant other, Zelda, had come up with this chowder. As Zelda wrote, “I found this recipe at allrecipes.com and altered it slightly.” Shella added, "This tastes really good with toasted sourdough bread! Yum!"
1 cup chopped onion
3 cloves garlic
2 teaspoons dried thyme
4 cups peeled and diced potatoes
1 cup diced celery
1 teaspoon salt
1/2 teaspoon ground black pepper
2 (10 ounce) cans minced clams, drained with juice reserved
1 quart half-and-half cream
1/2 cup butter, melted
1/4 cup all-purpose flour
Sauté onion and garlic in 1 tablespoon of butter for about 8 minutes or until tender. Add dried thyme and sauté another two minutes. Let cool about ten minutes and then blend with enough water to make a smooth paste.
In a large pot, combine potatoes, celery (I like a lot of celery so I usually add more), salt, pepper, onion mixture, and juice from clams. Augment with enough water to cover. Bring to a boil, then reduce the heat and simmer until the potatoes are soft, about 20 minutes.
With the flour and the rest of the butter you will make a roux. This will do away with the raw flour taste and help to thicken the chowder. To make the roux, melt the butter in a skillet (I prefer cast iron), add the flour. Cook for about 2 minutes on a medium to high heat, stirring constantly. The color of the roux will be a light cream color when it is finished. Set aside.
Stir the half-and-half into the pot. Whisk roux into the chowder. Cook and stir until thickened. Stir in clams and adjust seasonings. Cook another 5 minutes or until the clams are heated though.
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
ANGEL HAIR PASTA
I had something similar to this at a restaurant several times, and decided to try making it. A hint for making this: wait until all the veggies have been cut up, then start the water boiling for the angel hair pasta. The veggies should be cooked for 2-4 minutes, and the pasta cooked for 2 minutes before the pasta is drained and then allowed to finish cooking for another 2 minutes with the veggies. Timing is important—unless you like disgustingly soggy pasta.
1/4 C water
3 medium to large tomatoes
2 T balsamic vinegar
1 onion, diced
2 cloves garlic, minced
1/2 red pepper, diced
1/2 green pepper, diced
1 T oregano
1 lb. angel hair pasta
Cut up veggies while heating the pasta water. DO NOT PUT PASTA INTO WATER UNTIL THE VEGGIES BEGIN COOKING. (There. I said it.)
In veggie pot, heat 1/4 C water & balsamic vinegar until it begins to bubble; add onion, garlic, pepper & oregano and stir once or twice. NOW ADD PASTA TO POT OF BOILING PASTA WATER. (Boy, what a bossy broad.)
Simmer veggies on low-medium heat for 2-4 minutes, covered. Cook pasta for only 2 minutes, then drain in colander. As soon as pasta is drained, remove cover from veggies, dump pasta into veggie pot, and cook for another 2 minutes, stirring several times. Remove from heat. DIG IN!!! (Now, isn’t that good?)
BENECOL MACARONI AND CHEESE
While I've posted this once before, one of my sons and I love this enough to warrant a repost.
For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.
1/2 lb. small shell style macaroni
4 Tbs. Benecol
3 Tbs. all purpose flour
3 Tbs. finely chopped onion
1 1/2 C 2% milk, warmed
few drops Tabasco Sauce
1-pint nonfat cottage (or ricotta) cheese
1 tsp. salt
1/2 C flavored bread crumbs
1 Tbs. olive oil
Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.
To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.
In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.
Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
CHOCOLATE CHIP COOKIE ICE CREAM SANDWICHES
This yummy recipes is from Ree Drummond of The Food Network's The Pioneer Woman. Total Time: 35 minutes; Prep: 25 min; Cook: 10 min; Yield: 18 sandwiches; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/chocolate-chip-cookie-ice-cream-sandwiches-recipe.print.html?oc=linkback.
Ingredients
1 cup firmly packed brown sugar
1/2 cup white sugar
1/2 cup butter, softened
1/2 cup margarine
2 teaspoons vanilla extract
2 whole eggs
2 1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon (heaping) instant coffee granules
1 1/2 teaspoons salt
1 cup (heaping) milk chocolate chips
3/4 cup semisweet chocolate chips
3 tablespoons flax seed, crushed in a mortar/pestle
2 tablespoons millet, crushed in mortar/pestle
Vanilla ice cream, slightly softened
Miniature chocolate chips
Miniature candy-coated chocolates
Directions
Preheat the oven to 375 degrees F.
In a mixer, combine the brown sugar, white sugar, butter and margarine until combined. Add the vanilla and eggs, and stir together.
In a separate bowl, stir together the flour, baking soda, instant coffee and salt. Add to the wet ingredients in three batches, mixing gently after each addition. Stir in the chocolate chips, flax seed and millet.
Drop balls of dough on a cookie sheet and bake for 11 minutes. Remove from the cookie sheet and allow to cool.
Using a kitchen scoop, take one scoop of ice cream and place it onto the flat side of a cookie, then top with second cookie, pressing to allow the ice cream to spread slightly. Immediately roll the edges of the cookie in chocolate chips or candies so that the ice cream is coated. Wrap individually in plastic and freeze until the ice cream is very firm, at least 4 hours.
ZELDA'S AND SHELLA'S CLAM CHOWDER
Shella was was online name of someone I met on a now closed online bulletin board. We later met on several other like-minded boards. One evening Shella mentioned that her significant other, Zelda, had come up with this chowder. As Zelda wrote, “I found this recipe at allrecipes.com and altered it slightly.” Shella added, "This tastes really good with toasted sourdough bread! Yum!"
1 cup chopped onion
3 cloves garlic
2 teaspoons dried thyme
4 cups peeled and diced potatoes
1 cup diced celery
1 teaspoon salt
1/2 teaspoon ground black pepper
2 (10 ounce) cans minced clams, drained with juice reserved
1 quart half-and-half cream
1/2 cup butter, melted
1/4 cup all-purpose flour
Sauté onion and garlic in 1 tablespoon of butter for about 8 minutes or until tender. Add dried thyme and sauté another two minutes. Let cool about ten minutes and then blend with enough water to make a smooth paste.
In a large pot, combine potatoes, celery (I like a lot of celery so I usually add more), salt, pepper, onion mixture, and juice from clams. Augment with enough water to cover. Bring to a boil, then reduce the heat and simmer until the potatoes are soft, about 20 minutes.
With the flour and the rest of the butter you will make a roux. This will do away with the raw flour taste and help to thicken the chowder. To make the roux, melt the butter in a skillet (I prefer cast iron), add the flour. Cook for about 2 minutes on a medium to high heat, stirring constantly. The color of the roux will be a light cream color when it is finished. Set aside.
Stir the half-and-half into the pot. Whisk roux into the chowder. Cook and stir until thickened. Stir in clams and adjust seasonings. Cook another 5 minutes or until the clams are heated though.
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
ANGEL HAIR PASTA
I had something similar to this at a restaurant several times, and decided to try making it. A hint for making this: wait until all the veggies have been cut up, then start the water boiling for the angel hair pasta. The veggies should be cooked for 2-4 minutes, and the pasta cooked for 2 minutes before the pasta is drained and then allowed to finish cooking for another 2 minutes with the veggies. Timing is important—unless you like disgustingly soggy pasta.
1/4 C water
3 medium to large tomatoes
2 T balsamic vinegar
1 onion, diced
2 cloves garlic, minced
1/2 red pepper, diced
1/2 green pepper, diced
1 T oregano
1 lb. angel hair pasta
Cut up veggies while heating the pasta water. DO NOT PUT PASTA INTO WATER UNTIL THE VEGGIES BEGIN COOKING. (There. I said it.)
In veggie pot, heat 1/4 C water & balsamic vinegar until it begins to bubble; add onion, garlic, pepper & oregano and stir once or twice. NOW ADD PASTA TO POT OF BOILING PASTA WATER. (Boy, what a bossy broad.)
Simmer veggies on low-medium heat for 2-4 minutes, covered. Cook pasta for only 2 minutes, then drain in colander. As soon as pasta is drained, remove cover from veggies, dump pasta into veggie pot, and cook for another 2 minutes, stirring several times. Remove from heat. DIG IN!!! (Now, isn’t that good?)
BENECOL MACARONI AND CHEESE
While I've posted this once before, one of my sons and I love this enough to warrant a repost.
For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.
1/2 lb. small shell style macaroni
4 Tbs. Benecol
3 Tbs. all purpose flour
3 Tbs. finely chopped onion
1 1/2 C 2% milk, warmed
few drops Tabasco Sauce
1-pint nonfat cottage (or ricotta) cheese
1 tsp. salt
1/2 C flavored bread crumbs
1 Tbs. olive oil
Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.
To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.
In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.
Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
Thursday, January 22, 2015
Diabetic Thursday
Here's this week's dose of diabetic recipes. Enjoy!
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
View Online: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
MILK CHOCOLATE CRUNCH
Servings: 54 (1-inch) squares
To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.
Ingredients
2 milk chocolate bars (7 ounces each), chopped
1-1/2 cups crisp rice cereal
1 cup dark raisins
Directions
Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.
Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.
Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.
Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread
CRANBERRY SALAD
“A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
BUTTERSCOTCH OATMEAL COOKIES
Yield: about 4 dozen cookies
Serving size: 1 cookie
Online: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package) Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture.
Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
View Online: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
MILK CHOCOLATE CRUNCH
Servings: 54 (1-inch) squares
To view online, click http://diabeticgourmet.com/recipes/html/61.shtml>here.
Ingredients
2 milk chocolate bars (7 ounces each), chopped
1-1/2 cups crisp rice cereal
1 cup dark raisins
Directions
Line bottom of an 8x8x2 inch pan with aluminum foil; smooth out wrinkles.
Place chocolate in a microwave-safe bowl. Microwave at 100% power, checking every 30 seconds, until melted. Stir chocolate until smooth.
Stir cereal and raisins into chocolate until well combined. Spread mixture evenly in prepared pan. Refrigerate about 2 hours or until mixture is firm.
Invert pan onto a work surface; remove pan and peel off aluminum foil. Cut into squares and serve. Squares can be stored in an airtight container in refrigerator up to 2 weeks.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch/Bread
CRANBERRY SALAD
“A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
Wednesday, January 21, 2015
Chilis and Dessert - repeat
Note: I'm in the midst of changing computers, so rather than not post anything this morning - or posting waaaaay late - I'm reposting October 14, 2014's post.
If you're like me, fixing dinner during the week – when you're busy and up to there with work, family, the house, and life in general – can be a little hectic. Sometimes, dinner becomes a last-minute affair, of the “what-do-I-fix-now” category. Here are a few ideas to help you out. Enjoy!
ANYTIME BLACK FORREST BLIZZARD
This was in the September 2012 issue of Runner’s World, page 50. Contributing chef Pam Anderson comes up with quite a few really yummy recipes. This recipe starts off, “Plain Greek yogurt has roughly twice the protein and half the sugar of plan traditional yogurt. Cherries contain antioxidants that help reduce postrun inflammation. ‘To add crunch, stir in Famous Chocolate Wafers,’ says Anderson.”
I doubt that Pam is reading this, but if she is, all I can say is: Keep it up, please!
1 heaping cup frozen, dark sweet cherries
1 frozen banana, cut into chunks
1 C chocolate soymilk
1/4 C Greek yogurt
2 tsp honey or agave syrup
1/4 tsp almond extract
4 Famous Chocolate Wafers, crumbled
Place all the ingredients – except the Famous Chocolate Wafers – in a blender; process until creamy smooth. Divide between two glasses. Top each with a portion of crumbled Famous Chocolate Wafers. Serves two.
Calories per serving: 273; Carbs: 54 g; Fiber: 4 g; Protein: 7 g; Fat: 4 g
VEGETARIAN CHILI
This is from Runner's World. Apparently, it was in the December 1999 issue and repeated after someone mentioned it in a letter in the February 2000 issue. I'm always amazed at the great food coming out of there!
1 onion, chopped
1 sweet green pepper, chopped
2 cloves garlic, minced
1 teaspoon soybean or olive oil
1 16-ounce package extra-firm tofu, drained and crumbled
1 or 2 19-once cans of beans (kidney, pinto, or white)
1 28-ounce can stewed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
1 teaspoon hot sauce
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add the tofu and sauté until crisp & lightly browned (about 10 minutes). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serves 4.
From Runner’s World, December, 1999/letters Feb. 2000
REWORKED VEGETARIAN CHILI
I've fixed this recipe probably several hundred times, easily. I started off with the above Runner's World recipe; it slowly morphed into this recipe.
Note: I have a habit of buying anywhere from 16 to 20 (or more) peppers of varying colors at the same time, then chopping them all up, putting them into several containers, and freezing them. When I put them into the containers, they're not separated by color, but, rather, dumped in together. This way, I end up with containers with red, green, yellow and orange bell peppers all thrown in together. Then, whenever I need cut up peppers, I end up with a colorful bunch of peppers in whatever I'm putting them in. If you prefer, you can buy one or two peppers as needed (like for this recipe) and cut it up at that time. You can use whichever color bell pepper you want; if I'm out of frozen peppers, and am planning to buy only one or two for this recipe, I usually go with the green peppers, since they're usually the cheapest.
Also, with the onions, I usually try to have both yellow and red onions on hand; when I do, I use one of each in this recipe. Finally, for the cans of beans, I lean toward one can of black beans and one can of either Navy or Great Northern beans, both of which are white. Between the multi-colored peppers, two different kinds of onions, and different colored beans, it makes for a more colorful chili. But if you only have two cans of white, red or black beans, that's fine, too.
2 T olive oil
2 onions, chopped
4-6 cloves garlic, minced
1-2 peppers, chopped
16-ounce package extra-firm tofu, drained and crumbled
2 19-once cans of beans, drained
1 28-ounce can crushed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
Salt & Pepper to taste
Note: For cutting up onions, check here.
Sauté the onion, peppers & garlic in oil over medium heat.
Add tofu and sauté until crisp & lightly browned. While this is cooking, peel and cut the carrots. Add the beans, crushed tomatoes, carrots, chili powder, cumin, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serve over noodles. Serves 4.
Make sure to stir periodically to keep chili from burning
YUM!
TEXAS CHILI
One of my dad’s recipes. Note: Actually, it is the one he said he found in the airline magazine. Whenever Dad fixed this, he’d have to make 2 batches of chili: this for those brave enough to try it, another for everyone else, somewhat cooler.
A funny anecdote: Dad had been involved in Civil Defense when we lived in New York. He had a friend who was also in C.D. who swore that since he'd grown up in New Mexico, he could eat anything spicy hot without it bothering him; in fact, the hotter it was, the better he liked it.
One evening, Larry and his wife came to dinner. Dad had invited them, fixing up a batch of this chili, along with the milder batch. Larry was served the hot stuff. Next time Dad went to a C.D. meeting, he overheard Larry state, "I can eat anything hot - except John S's chili!" Be forewarned!
3 balls ground beef suet
4 slices bacon, cut up
2 lbs. stew beef, cut small
2 lbs. chopped chuck
3 cloves garlic, minced
2 Bernudea onions, chopped
1 T paprika
3/4 tsp. black pepper
1/4 tsp. cayenne
6-9 T chili powder
2-4 walnut-size pieces suet
1 can beef broth
1 tsp. oregano
3 cans measured water
3/4 tsp. cumin
6 C tomatoes & juice
1 2/3 T salt
1 1/2 lbs. drained kidney beans
In heavy pot place 3 balls suet with bacon. Cook out fat. Add & brown beef & chopped chuck. After browning, add garlic. Cook lightly. Add remainder of spices. In another pot, heat 2-4 pieces of suet. Add onions. Cook until almost burned. Add to meat pot. Deglaze pot with meat broth. Add water, tomatoes & juice. Mash tomatoes into chili. Cover & simmer slowly 1 1/2-2 hours. Uncover. Cook down for about 1/2 hour, adding kidney beans. Serves 6-8.
QUICK AND EASY CHILI
I first had this at my former in-laws' house. It is about as quick and simple as you can get. It took me a while to warm up to this chili, after eating Dad's Texas Chili. No matter; my younger two love it, and I've grown to like it.
Note:The beans were pretty much required for this recipe. I usually don't push certain brands, and I suppose that other cans of chili beans could be used. But when I fix their dad's/paternal grandparents' chili, I use the beans listed. I've also added the oil to this, but this was not an original part of the recipe.
2 T olive oil
1 pound ground beef
4 cans Ranch Style beans
1 can tomato soup
Chili powder, to taste
Brown ground beef in oil. Add beans, soup, and chili powder. Stir, heat, eat.
SUPER CHILI
One of my inventions.
2 C pinto beans
4 C water
4-8 cloves garlic, minced
2-4 onions, chopped
2 T chili powder
6 oz. can tomato paste
2 T oil or butter
1 lb. ground beef
1/4 lb. bacon, chopped
28 oz. can tomatoes (undrained)
1 tsp. oregano
1 T chili powder
Soak beans in water for several hours. Drain & place in 4 C water. Add 2-4 cloves gar-lic, 1 onion & 1 T chili powder. Bring to boil, stir, reduce heat, cover & simmer several hours, or until soft & creamy. Add tomato paste & 1 T chili powder & water as needed. Stir, cover & let simmer 30 more minutes. While beans are simmering, brown 1-3 onions, 2-4 cloves garlic & ground beef in butter. Add to beans. Cook bacon & add to beans. Add tomatoes, oregano & 1 T chili powder. Cook for 1-1 1/2 hours. Great for anyone who likes good, hot chili. Better the next day.
If you're like me, fixing dinner during the week – when you're busy and up to there with work, family, the house, and life in general – can be a little hectic. Sometimes, dinner becomes a last-minute affair, of the “what-do-I-fix-now” category. Here are a few ideas to help you out. Enjoy!
ANYTIME BLACK FORREST BLIZZARD
This was in the September 2012 issue of Runner’s World, page 50. Contributing chef Pam Anderson comes up with quite a few really yummy recipes. This recipe starts off, “Plain Greek yogurt has roughly twice the protein and half the sugar of plan traditional yogurt. Cherries contain antioxidants that help reduce postrun inflammation. ‘To add crunch, stir in Famous Chocolate Wafers,’ says Anderson.”
I doubt that Pam is reading this, but if she is, all I can say is: Keep it up, please!
1 heaping cup frozen, dark sweet cherries
1 frozen banana, cut into chunks
1 C chocolate soymilk
1/4 C Greek yogurt
2 tsp honey or agave syrup
1/4 tsp almond extract
4 Famous Chocolate Wafers, crumbled
Place all the ingredients – except the Famous Chocolate Wafers – in a blender; process until creamy smooth. Divide between two glasses. Top each with a portion of crumbled Famous Chocolate Wafers. Serves two.
Calories per serving: 273; Carbs: 54 g; Fiber: 4 g; Protein: 7 g; Fat: 4 g
VEGETARIAN CHILI
This is from Runner's World. Apparently, it was in the December 1999 issue and repeated after someone mentioned it in a letter in the February 2000 issue. I'm always amazed at the great food coming out of there!
1 onion, chopped
1 sweet green pepper, chopped
2 cloves garlic, minced
1 teaspoon soybean or olive oil
1 16-ounce package extra-firm tofu, drained and crumbled
1 or 2 19-once cans of beans (kidney, pinto, or white)
1 28-ounce can stewed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
1 teaspoon hot sauce
Salt & Pepper to taste
Sauté the onion, pepper & garlic in oil over medium heat. Add the tofu and sauté until crisp & lightly browned (about 10 minutes). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serves 4.
From Runner’s World, December, 1999/letters Feb. 2000
REWORKED VEGETARIAN CHILI
I've fixed this recipe probably several hundred times, easily. I started off with the above Runner's World recipe; it slowly morphed into this recipe.
Note: I have a habit of buying anywhere from 16 to 20 (or more) peppers of varying colors at the same time, then chopping them all up, putting them into several containers, and freezing them. When I put them into the containers, they're not separated by color, but, rather, dumped in together. This way, I end up with containers with red, green, yellow and orange bell peppers all thrown in together. Then, whenever I need cut up peppers, I end up with a colorful bunch of peppers in whatever I'm putting them in. If you prefer, you can buy one or two peppers as needed (like for this recipe) and cut it up at that time. You can use whichever color bell pepper you want; if I'm out of frozen peppers, and am planning to buy only one or two for this recipe, I usually go with the green peppers, since they're usually the cheapest.
Also, with the onions, I usually try to have both yellow and red onions on hand; when I do, I use one of each in this recipe. Finally, for the cans of beans, I lean toward one can of black beans and one can of either Navy or Great Northern beans, both of which are white. Between the multi-colored peppers, two different kinds of onions, and different colored beans, it makes for a more colorful chili. But if you only have two cans of white, red or black beans, that's fine, too.
2 T olive oil
2 onions, chopped
4-6 cloves garlic, minced
1-2 peppers, chopped
16-ounce package extra-firm tofu, drained and crumbled
2 19-once cans of beans, drained
1 28-ounce can crushed tomatoes
3 medium carrots, sliced
2 Tablespoons chili powder
1 teaspoon cumin
Salt & Pepper to taste
Note: For cutting up onions, check here.
Sauté the onion, peppers & garlic in oil over medium heat.
Add tofu and sauté until crisp & lightly browned. While this is cooking, peel and cut the carrots. Add the beans, crushed tomatoes, carrots, chili powder, cumin, & salt & pepper. Bring to a boil. Reduce heat & simmer for 50-60 minutes. Serve over noodles. Serves 4.
Make sure to stir periodically to keep chili from burning
YUM!
TEXAS CHILI
One of my dad’s recipes. Note: Actually, it is the one he said he found in the airline magazine. Whenever Dad fixed this, he’d have to make 2 batches of chili: this for those brave enough to try it, another for everyone else, somewhat cooler.
A funny anecdote: Dad had been involved in Civil Defense when we lived in New York. He had a friend who was also in C.D. who swore that since he'd grown up in New Mexico, he could eat anything spicy hot without it bothering him; in fact, the hotter it was, the better he liked it.
One evening, Larry and his wife came to dinner. Dad had invited them, fixing up a batch of this chili, along with the milder batch. Larry was served the hot stuff. Next time Dad went to a C.D. meeting, he overheard Larry state, "I can eat anything hot - except John S's chili!" Be forewarned!
3 balls ground beef suet
4 slices bacon, cut up
2 lbs. stew beef, cut small
2 lbs. chopped chuck
3 cloves garlic, minced
2 Bernudea onions, chopped
1 T paprika
3/4 tsp. black pepper
1/4 tsp. cayenne
6-9 T chili powder
2-4 walnut-size pieces suet
1 can beef broth
1 tsp. oregano
3 cans measured water
3/4 tsp. cumin
6 C tomatoes & juice
1 2/3 T salt
1 1/2 lbs. drained kidney beans
In heavy pot place 3 balls suet with bacon. Cook out fat. Add & brown beef & chopped chuck. After browning, add garlic. Cook lightly. Add remainder of spices. In another pot, heat 2-4 pieces of suet. Add onions. Cook until almost burned. Add to meat pot. Deglaze pot with meat broth. Add water, tomatoes & juice. Mash tomatoes into chili. Cover & simmer slowly 1 1/2-2 hours. Uncover. Cook down for about 1/2 hour, adding kidney beans. Serves 6-8.
QUICK AND EASY CHILI
I first had this at my former in-laws' house. It is about as quick and simple as you can get. It took me a while to warm up to this chili, after eating Dad's Texas Chili. No matter; my younger two love it, and I've grown to like it.
Note:The beans were pretty much required for this recipe. I usually don't push certain brands, and I suppose that other cans of chili beans could be used. But when I fix their dad's/paternal grandparents' chili, I use the beans listed. I've also added the oil to this, but this was not an original part of the recipe.
2 T olive oil
1 pound ground beef
4 cans Ranch Style beans
1 can tomato soup
Chili powder, to taste
Brown ground beef in oil. Add beans, soup, and chili powder. Stir, heat, eat.
SUPER CHILI
One of my inventions.
2 C pinto beans
4 C water
4-8 cloves garlic, minced
2-4 onions, chopped
2 T chili powder
6 oz. can tomato paste
2 T oil or butter
1 lb. ground beef
1/4 lb. bacon, chopped
28 oz. can tomatoes (undrained)
1 tsp. oregano
1 T chili powder
Soak beans in water for several hours. Drain & place in 4 C water. Add 2-4 cloves gar-lic, 1 onion & 1 T chili powder. Bring to boil, stir, reduce heat, cover & simmer several hours, or until soft & creamy. Add tomato paste & 1 T chili powder & water as needed. Stir, cover & let simmer 30 more minutes. While beans are simmering, brown 1-3 onions, 2-4 cloves garlic & ground beef in butter. Add to beans. Cook bacon & add to beans. Add tomatoes, oregano & 1 T chili powder. Cook for 1-1 1/2 hours. Great for anyone who likes good, hot chili. Better the next day.
Tuesday, January 20, 2015
Weekday Recipes
Tuesday...still early in the week. I don't know about you, but if yesterday was any indication, this week may be very busy. And sometimes, it just helps to have good-tasting, healthy food that happens to be fairly easy to fix to look forward to. That said, here are today's recipes. Enjoy!
KEY LIME-COCONUT ANGEL CAKE
This is one of many recipes from a long-ago-forgotten emailing list. I have to admit, though: some of the yummier recipes came from some of those lists.
1 package Betty Crocker 1-step white angel food cake
1 1/4 cups cold water
1 (14-ounce) can sweetened condensed milk
1/3 cup Key lime or regular lime juice
1 teaspoon grated lime peel
1 (8-ounce) container frozen whipped topping, thawed
1 cup flaked coconut
Move oven rack to lowest position (remove other racks). Heat oven to 350°.
Beat cake mix and cold water in extra-large glass or metal bowl with electric mixer on low speed 30 seconds; beat on medium speed 1 minute. Pour into un-greased angel food cake (tube) pan, 10 x 4 inches. (Do not use bundt cake pan or 9 x 3 1/2-inch angel food pan or batter will overflow.)
Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not under-bake. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 2 hours.
Beat condensed milk, lime juice, and lime peel in large bowl with wire whisk until smooth and thickened. Fold in whipped topping.
Run knife around edges of cake; remove from pan. Split cake horizontally to make 3 layers. Fill each layer with about 2 cups lime mixture. Frost top and sides of cake with remaining lime mixture. Sprinkle with coconut. Store covered in refrigerator.
LOW FAT SHEPHERD'S PIE
This comes from Fiona Haynes, About.com's Lowfat Cooking expert. She wrote, “This a low fat take on a classic English dish. Shepherd's Pie was traditonally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn.” Prep Time: 20 minutes; Cook Time: 50 minutes; serves 6
Ingredients:
1 tbsp canola oil
1 medium onion, finely chopped
2 large carrots, chopped
1 pound extra-lean ground beef
2 tbsp Worcestershire sauce
2 tbsp no-salt-added tomato paste
2 tsp dried mixed herbs
1 cup fat-free, reduced sodium beef broth
1 cup frozen peas
For the Topping:
2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces
1/2 cup fat-free milk
1 tbsp light butter
Preparation:
In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more. Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.
While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.
Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.
Bake in a preheated 400 degree oven for 20-25 minutes.
Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
CAESAR SALAD IN TOAST CUPS
This comes from Family Time, and starts off, “How creative! Individual whole grain toast cups filled with creamy Caesar salad. It makes a beautiful presentation and it's ready in just 30 minutes.” Prep time: 20 minutes; Cooking time: 10 minutes; Serves 4.
To view this online, click here.
Ingredients
1 tablespoon olive oil
4 slices Pepperidge Farm® Whole Grain 15 Grain Bread, crusts removed
4 cups romaine lettuce, torn into bite-sized pieces
1/4 cup Pepperidge Farm® Whole Grain Seasoned Croutons
1/4 cup prepared fat-free Caesar salad dressing
2 tablespoons grated Parmesan cheese
Directions
Heat the oven to 350°F.
Lightly brush both sides of the bread slices with the oil.
Press the bread slices into the bottom and up the sides of 4 (2 1/2-inch) muffin-pan cups. Bake for 10 minutes or until the bread cups are lightly browned.
Remove the bread cups from the pan and let cool completely on a wire rack. Place the lettuce into a medium bowl. Add the dressing and toss to coat.
Spoon 1 cup lettuce mixture into each bread cup. Sprinkle with the croutons and cheese.
ALPHABET TURKEY SOUP
Yield: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
KEY LIME-COCONUT ANGEL CAKE
This is one of many recipes from a long-ago-forgotten emailing list. I have to admit, though: some of the yummier recipes came from some of those lists.
1 package Betty Crocker 1-step white angel food cake
1 1/4 cups cold water
1 (14-ounce) can sweetened condensed milk
1/3 cup Key lime or regular lime juice
1 teaspoon grated lime peel
1 (8-ounce) container frozen whipped topping, thawed
1 cup flaked coconut
Move oven rack to lowest position (remove other racks). Heat oven to 350°.
Beat cake mix and cold water in extra-large glass or metal bowl with electric mixer on low speed 30 seconds; beat on medium speed 1 minute. Pour into un-greased angel food cake (tube) pan, 10 x 4 inches. (Do not use bundt cake pan or 9 x 3 1/2-inch angel food pan or batter will overflow.)
Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not under-bake. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 2 hours.
Beat condensed milk, lime juice, and lime peel in large bowl with wire whisk until smooth and thickened. Fold in whipped topping.
Run knife around edges of cake; remove from pan. Split cake horizontally to make 3 layers. Fill each layer with about 2 cups lime mixture. Frost top and sides of cake with remaining lime mixture. Sprinkle with coconut. Store covered in refrigerator.
LOW FAT SHEPHERD'S PIE
This comes from Fiona Haynes, About.com's Lowfat Cooking expert. She wrote, “This a low fat take on a classic English dish. Shepherd's Pie was traditonally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn.” Prep Time: 20 minutes; Cook Time: 50 minutes; serves 6
Ingredients:
1 tbsp canola oil
1 medium onion, finely chopped
2 large carrots, chopped
1 pound extra-lean ground beef
2 tbsp Worcestershire sauce
2 tbsp no-salt-added tomato paste
2 tsp dried mixed herbs
1 cup fat-free, reduced sodium beef broth
1 cup frozen peas
For the Topping:
2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces
1/2 cup fat-free milk
1 tbsp light butter
Preparation:
In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more. Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.
While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.
Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.
Bake in a preheated 400 degree oven for 20-25 minutes.
Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
CAESAR SALAD IN TOAST CUPS
This comes from Family Time, and starts off, “How creative! Individual whole grain toast cups filled with creamy Caesar salad. It makes a beautiful presentation and it's ready in just 30 minutes.” Prep time: 20 minutes; Cooking time: 10 minutes; Serves 4.
To view this online, click here.
Ingredients
1 tablespoon olive oil
4 slices Pepperidge Farm® Whole Grain 15 Grain Bread, crusts removed
4 cups romaine lettuce, torn into bite-sized pieces
1/4 cup Pepperidge Farm® Whole Grain Seasoned Croutons
1/4 cup prepared fat-free Caesar salad dressing
2 tablespoons grated Parmesan cheese
Directions
Heat the oven to 350°F.
Lightly brush both sides of the bread slices with the oil.
Press the bread slices into the bottom and up the sides of 4 (2 1/2-inch) muffin-pan cups. Bake for 10 minutes or until the bread cups are lightly browned.
Remove the bread cups from the pan and let cool completely on a wire rack. Place the lettuce into a medium bowl. Add the dressing and toss to coat.
Spoon 1 cup lettuce mixture into each bread cup. Sprinkle with the croutons and cheese.
ALPHABET TURKEY SOUP
Yield: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
Monday, January 19, 2015
Meatless Monday
It's another Meatless Monday. Enjoy!
POTATO GNOCCHI
This comes from the January/February 2013 issue of Vegetarian Times, page 38. It starts off, “The secret to fluffy, tender gnocchi is to make the dough while the mashed potatoes are hot, add just enough liquid to hold it together, and work it as little as possible. To freeze: place cooked gnocchi on a parchment-lined baking sheet in the freezer, freeze until gnocchi are hard, and transfer to resealable plastic bags. To reheat: add frozen gnocchi to boiling water, and cook 2 to 3 minutes, or until heated through. Serve with your favorite pasta sauce and cheese.” Serves 6 (makes about 100 gnocchi)
2 1/2 lb. russet or Idaho potatoes
1/2 tsp. salt
1 large egg, lightly beaten
3/4 cup potato starch
Preheat oven to 350°F. Prick potatoes all over with fork, and bake 45 minutes to 1 hour, or until soft to touch. Slice open, and let cool 10 minutes.
Scoop out potato flesh (it will still be hot); reserve skins for another use. Mash potato flesh in bowl or put through potato ricer. Stir in salt, then egg with fork. Stir in potato starch until dough comes together and no longer sticks to fork or your hands.
Scoop out 1/2 cup dough, and roll into 3/4-inch-thick rope on work surface dusted with potato starch. Cut rope into 3/4-inch pieces. Set back of fork atop 1 gnocchi, and use fork to roll gnocchi toward you, making light indentations with fork tines. Transfer to parchment-lined baking sheet.
Bring pot of salted water to a boil. Add gnocchi, and cook 2 minutes, or until gnocchi float to top. Drain, and serve.
nutritional information Per Serving (about 16 gnocchi): Calories: 207; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 31 mg; Sodium: 213 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free
CURRIED CHICK PEAS AND TOMATOES
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, “Going meatless once in a while is good for our bodies, and a great way to eat cheaply. This curried chick peas and tomatoes recipe is super-fast and super-flavorful, thanks to the curry spices and especially the fresh ginger. Enjoy this healthy curried chick peas and tomatoes dish over microwaveable whole-grain rice.” Prep Time: 5 minutes; Cook Time: 15 minutes; Total Time: 20 minutes; Serves 6.
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, finely chopped
1 medium onion, chopped
1 inch fresh ginger, finely chopped
1 tbsp curry powder
1 28-ounce can crushed tomatoes
2 15-ounce cans reduced-sodium chick peas, drained and rinsed
1/4 cup chopped fresh parsley
Preparation
Heat oil on medium heat in large skillet.
Add garlic, onion and ginger. Cook for 2-3 minutes, until onion softens.
Stir in curry powder and cook for 1 minute.
Add tomatoes and chick peas, and simmer for 10 minutes.
Stir in parsley, then serve.
Per Serving: Calories 252, Calories from Fat 53, Total Fat 3.6g (sat 0.4g), Cholesterol 0mg, Sodium 601mg, Carbohydrate 49.1g, Fiber 9.6g, Protein 9.7g
BLACK BEAN CHIPOTLE CHILI
Another recipe from Fiona Haynes, who writes, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1g
HERB-ROASTED WINTER VEGGIES
This is from the January 2009 issue of Vegetarian Times, p.34. It starts off, “These roasted vegetables are delicious over rice or pasta. They also make a fabulous addition to frittatas.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 cups bite-size cauliflower florets, each halved lengthwise
2 cups halved Brussels sprouts
2 medium carrots, cut into sticks
1 medium yam or sweet potato (1/2 lb.), diced
3 Tbs. garlic-infused olive oil, divided
1 Tbs. chopped fresh rosemary
2 tsp. chopped fresh thyme
2 Tbs. chopped fresh parsley
2 tsp. lemon juice
Preheat oven to 450°F. Place cauliflower, Brussels sprouts, carrots, and yam in large bowl. Add 2 Tbs. oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter vegetables evenly on baking sheet, and roast 20 minutes, turning 2 or 3 times with spatula. Increase oven temperature to 500°F, and roast vegetables 10 minutes more, or until tender. Transfer vegetables to large serving bowl, and add parsley, lemon juice, and remaining 1 Tbs. oil. Toss to mix, and serve.
nutritional information Per Serving: Calories: 164; Protein: 3 g; Total Fat: 11 g; Saturated Fat: 1.5 g; Carbohydrates: 16 g; Cholesterol: 0 mg; Sodium: 343 mg; Fiber: 5 g; Sugar: 6 g; Vegan; Gluten-Free
HOMEMADE APRICOT SALSA WITH BEANS
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "Try this homemade apricot salsa for a unique twist on the usual homemade salsa recipes. This easy apricot salsa recipe uses dried apricots and baked beans instead of tomatoes, but also combines the traditional Mexican salsa flavors of fresh chopped cilantro, lime, and jalapeno peppers. Perfect for summer.
"This vegetarian and vegan homemade apricot salsa recipe is courtesy of Bush's® Beans."
To view this recipe online, click here.
Ingredients
2 28 ounce cans vegetarian baked beans
1 cup dried apricots, chopped
2 2.25 cans sliced black olives, drained
2 10 ounce packages frozen corn, thawed
1 cup chopped red bell pepper
1 cup chopped fresh cilantro or parsley
1/2 cup green onions, chopped
1/2 cup lime juice
1 tbsp jalapeno peppers, chopped
1 tsp cumin
tortilla chips
Preparation
Combine all ingredients, except tortilla chips; mix well. Refrigerate, covered, two to three hours to allow flavors to blend. Stir before serving with tortilla chips.
MEATLESS RICE CASSEROLE WITH BEANS
This is also from Jolinda Hackett, who writes, "A vegetarian rice casserole with beans. This easy rice casserole recipe is a great way to use up any leftover rice you might have on hand. Vegetarian rice and beans casserole can also be prepared super quick if you have all the ingredients on hand. Just open up a can of baked beans, add a few spices and bake! Recipe courtesy of Bush's® Beans."
To view this online, click here.
Ingredients
1 28 ounce can vegetarian baked beans
1 1/2 cups cooked rice
1/2 cup chopped red onion
1/2 cup shredded carrot
1/2 cup thinly sliced celery
1/4 teaspoon ground cinnamon
1/4 teaspoon garlic powder
1/8 teaspoon ground ginger
Preparation
Combine all ingredients including vegetarian baked beans in a lightly greased 2-quart casserole. Bake at 350 for 35 to 40 minutes or until bubbly.
POTATO GNOCCHI
This comes from the January/February 2013 issue of Vegetarian Times, page 38. It starts off, “The secret to fluffy, tender gnocchi is to make the dough while the mashed potatoes are hot, add just enough liquid to hold it together, and work it as little as possible. To freeze: place cooked gnocchi on a parchment-lined baking sheet in the freezer, freeze until gnocchi are hard, and transfer to resealable plastic bags. To reheat: add frozen gnocchi to boiling water, and cook 2 to 3 minutes, or until heated through. Serve with your favorite pasta sauce and cheese.” Serves 6 (makes about 100 gnocchi)
2 1/2 lb. russet or Idaho potatoes
1/2 tsp. salt
1 large egg, lightly beaten
3/4 cup potato starch
Preheat oven to 350°F. Prick potatoes all over with fork, and bake 45 minutes to 1 hour, or until soft to touch. Slice open, and let cool 10 minutes.
Scoop out potato flesh (it will still be hot); reserve skins for another use. Mash potato flesh in bowl or put through potato ricer. Stir in salt, then egg with fork. Stir in potato starch until dough comes together and no longer sticks to fork or your hands.
Scoop out 1/2 cup dough, and roll into 3/4-inch-thick rope on work surface dusted with potato starch. Cut rope into 3/4-inch pieces. Set back of fork atop 1 gnocchi, and use fork to roll gnocchi toward you, making light indentations with fork tines. Transfer to parchment-lined baking sheet.
Bring pot of salted water to a boil. Add gnocchi, and cook 2 minutes, or until gnocchi float to top. Drain, and serve.
nutritional information Per Serving (about 16 gnocchi): Calories: 207; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 31 mg; Sodium: 213 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free
CURRIED CHICK PEAS AND TOMATOES
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, “Going meatless once in a while is good for our bodies, and a great way to eat cheaply. This curried chick peas and tomatoes recipe is super-fast and super-flavorful, thanks to the curry spices and especially the fresh ginger. Enjoy this healthy curried chick peas and tomatoes dish over microwaveable whole-grain rice.” Prep Time: 5 minutes; Cook Time: 15 minutes; Total Time: 20 minutes; Serves 6.
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, finely chopped
1 medium onion, chopped
1 inch fresh ginger, finely chopped
1 tbsp curry powder
1 28-ounce can crushed tomatoes
2 15-ounce cans reduced-sodium chick peas, drained and rinsed
1/4 cup chopped fresh parsley
Preparation
Heat oil on medium heat in large skillet.
Add garlic, onion and ginger. Cook for 2-3 minutes, until onion softens.
Stir in curry powder and cook for 1 minute.
Add tomatoes and chick peas, and simmer for 10 minutes.
Stir in parsley, then serve.
Per Serving: Calories 252, Calories from Fat 53, Total Fat 3.6g (sat 0.4g), Cholesterol 0mg, Sodium 601mg, Carbohydrate 49.1g, Fiber 9.6g, Protein 9.7g
BLACK BEAN CHIPOTLE CHILI
Another recipe from Fiona Haynes, who writes, “This black bean chipotle chili is actually one of my all-time favorite winter recipes. The smokiness and heat imparted by the chipotle chile adds a great depth of flavor to this hearty and delicious vegetarian dish.
“If you've never used chipotle chiles in Adobo sauce before, be careful to use just one chile and a little of the sauce. If you make the mistake of emptying the whole can, you'll be in for something of a fiery surprise. The leftovers from the can of chiles can be bagged and kept in the freezer until you want to whip up another batch of black bean chipotle chili.”
Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Makes 4-6 servings
To view this online, click here.
Ingredients
2 tsp canola oil
2 garlic cloves, smashed
1 cup finely chopped onion
1 medium yellow or red pepper, diced
1 tbsp chili powder
2 tsp cumin
1/2 tsp dried oregano
2 15-ounce cans of low-sodium black beans
2 14.5-ounce can of fire-roasted crushed tomatoes (such as Muir Glen)
1 chipotle chile from a can, finely chopped, and 1 tbsp Adobo sauce
1/4 cup fresh chopped cilantro
Nonfat plain Greek yogurt for topping (optional)
Preparation
Heat oil on medium-low heat in a large pan.
Sauté garlic, onions and chopped pepper until softened. Add chili powder, cumin and oregano, followed by black beans, tomatoes and chipotle chile with sauce.
Bring to a boil, then simmer for 10 minutes. Add cilantro. Simmer for 5 more minutes.
Serve in bowls with a dollop of fat-free Greek yogurt on top and a side of corn bread.
Per Serving: Calories 332, Calories from Fat 33, Total Fat 3.6g (sat 0.3g), Cholesterol 0mg, Sodium 382mg, Carbohydrate 58.7g, Fiber 15.4g, Protein 16.1g
HERB-ROASTED WINTER VEGGIES
This is from the January 2009 issue of Vegetarian Times, p.34. It starts off, “These roasted vegetables are delicious over rice or pasta. They also make a fabulous addition to frittatas.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 cups bite-size cauliflower florets, each halved lengthwise
2 cups halved Brussels sprouts
2 medium carrots, cut into sticks
1 medium yam or sweet potato (1/2 lb.), diced
3 Tbs. garlic-infused olive oil, divided
1 Tbs. chopped fresh rosemary
2 tsp. chopped fresh thyme
2 Tbs. chopped fresh parsley
2 tsp. lemon juice
Preheat oven to 450°F. Place cauliflower, Brussels sprouts, carrots, and yam in large bowl. Add 2 Tbs. oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter vegetables evenly on baking sheet, and roast 20 minutes, turning 2 or 3 times with spatula. Increase oven temperature to 500°F, and roast vegetables 10 minutes more, or until tender. Transfer vegetables to large serving bowl, and add parsley, lemon juice, and remaining 1 Tbs. oil. Toss to mix, and serve.
nutritional information Per Serving: Calories: 164; Protein: 3 g; Total Fat: 11 g; Saturated Fat: 1.5 g; Carbohydrates: 16 g; Cholesterol: 0 mg; Sodium: 343 mg; Fiber: 5 g; Sugar: 6 g; Vegan; Gluten-Free
HOMEMADE APRICOT SALSA WITH BEANS
This comes from from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "Try this homemade apricot salsa for a unique twist on the usual homemade salsa recipes. This easy apricot salsa recipe uses dried apricots and baked beans instead of tomatoes, but also combines the traditional Mexican salsa flavors of fresh chopped cilantro, lime, and jalapeno peppers. Perfect for summer.
"This vegetarian and vegan homemade apricot salsa recipe is courtesy of Bush's® Beans."
To view this recipe online, click here.
Ingredients
2 28 ounce cans vegetarian baked beans
1 cup dried apricots, chopped
2 2.25 cans sliced black olives, drained
2 10 ounce packages frozen corn, thawed
1 cup chopped red bell pepper
1 cup chopped fresh cilantro or parsley
1/2 cup green onions, chopped
1/2 cup lime juice
1 tbsp jalapeno peppers, chopped
1 tsp cumin
tortilla chips
Preparation
Combine all ingredients, except tortilla chips; mix well. Refrigerate, covered, two to three hours to allow flavors to blend. Stir before serving with tortilla chips.
MEATLESS RICE CASSEROLE WITH BEANS
This is also from Jolinda Hackett, who writes, "A vegetarian rice casserole with beans. This easy rice casserole recipe is a great way to use up any leftover rice you might have on hand. Vegetarian rice and beans casserole can also be prepared super quick if you have all the ingredients on hand. Just open up a can of baked beans, add a few spices and bake! Recipe courtesy of Bush's® Beans."
To view this online, click here.
Ingredients
1 28 ounce can vegetarian baked beans
1 1/2 cups cooked rice
1/2 cup chopped red onion
1/2 cup shredded carrot
1/2 cup thinly sliced celery
1/4 teaspoon ground cinnamon
1/4 teaspoon garlic powder
1/8 teaspoon ground ginger
Preparation
Combine all ingredients including vegetarian baked beans in a lightly greased 2-quart casserole. Bake at 350 for 35 to 40 minutes or until bubbly.
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