It's Monday, which means it's time for posting six vegetarian recipes. Enjoy!
CARIBBEAN COCONUT RICE
This is from the April 2009 issue of Vegetarian Times, and begins, ““This fragrant rice pilaf goes especially well with Indian, Asian, and Caribbean entrées. It’s so good and so simple, though, you’ll probably find yourself making it often to accompany weeknight meals.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 tsp. unsalted butter
2 tsp. minced fresh ginger
1 clove garlic, minced (1 tsp.)
1 3-inch cinnamon stick
1 cup jasmine rice, rinsed and drained
3/4 cup light coconut milk
1 tsp. sugar
1/2 tsp. kosher salt
1/4 tsp. grated lime zest
1/8 tsp. white pepper
1/4 cup toasted shredded, unsweetened coconut, optional
Melt butter in saucepan over medium heat. Add ginger, garlic, and cinnamon stick, and sauté 1 minute, or until fragrant. Stir in rice, and sauté 2 minutes, or until rice grains are opaque. Add coconut milk, sugar, salt, lime zest, white pepper, and 3/4 cup water, and bring to a simmer. Stir once, cover, reduce heat to low, and simmer 15 minutes. Fluff rice with fork, cover, and let rest 5 minutes. Garnish with toasted coconut, if using.
nutritional information Per 1/2-cup serving: Calories: 143; Protein: 2 g; Total Fat: 6 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Cholesterol: 5 mg; Sodium: 245 mg; Fiber: less than 1 g; Sugar: 1 g; Gluten-Free
DOUBLE CHOCOLATE CHEWS
This is also from the April 2009 issue of Vegetarian Times. It begins, “The secret to success when making these rich, chewy meringue cookies is to make sure the melted chocolate is just warm to the touch (not hot), and to beat the egg whites with the sugar long enough for them to be stiff, smooth, and glossy. Because the end result depends on the quality of the chocolate, select a high-grade variety.” Makes 24 cookies in 30 minutes or less.
To view this online, click here.
12 oz. semisweet or bittersweet chocolate chips or chunks, or 12 oz. dark chocolate, cut into small chunks, divided
1/2 tsp. vanilla extract
Pinch salt
3 egg whites1/3
cup sugar
Preheat oven to 350°F. Line 2 baking sheets with parchment paper or silicone baking mats.
Melt 9 oz. (1 1/2 cups) chocolate chips in large bowl set over simmering water. Cool until just warm to touch. Stir in vanilla and salt.
Beat egg whites with electric mixer in separate bowl 2 minutes, or until white and foamy. Add sugar 2 Tbs. at a time, beating constantly. Continue to beat 6 to 8 minutes, or until soft peaks form and meringue is snowy white.
Fold meringue into melted chocolate until no white streaks remain and batter is stiff. Stir in remaining 3 oz. (1/2 cup) chocolate chips.
Drop cookies by heaping tablespoonfuls onto prepared baking sheets. Bake 10 minutes, or until cookies look dry. Cool on baking sheets. Store in airtight containers.
nutritional information Per Cookie: Calories: 84; Protein: 2 g; Total Fat: 3 g; Saturated Fat: 3 g; Carbohydrates: 11 g; Cholesterol: 0 mg; Sodium: 13 mg; Fiber: 1 g; Sugar: 10 g
POLENTA LOAF WITH EGGPLANT AND PESTO
This comes from the January 2006 issue of Vegetarian Times. It begins, “This loaf can be assembled ahead, then baked when you’re ready to serve it.” Serves 4.
To view this online, click here.
2 medium eggplants, sliced into 1/2-inch rounds
1 24-oz. tube precooked basil-and-garlic-flavored polenta
4 Tbs. vegan sun-dried tomato pesto
1/4 cup fresh basil, thinly sliced
2 Tbs. olive tapenade
Preheat oven to 350F. Coat 9×5-inch loaf pan with cooking spray.
Coat sheet pan with nonstick spray. Place eggplant rounds on pan, and coat with more spray. Season with salt and pepper; bake 15 minutes. Turn rounds over, coat with more spray, and bake 15 minutes, or until golden. Set aside.
Cut polenta into 1/2-inch slices. Layer one-third of slices in loaf pan so they overlap slightly. Spread 2 Tbs. pesto over polenta, and top with half of eggplant rounds. Sprinkle half of basil over eggplant. Repeat layers of polenta, pesto and eggplant. Spread tapenade over eggplant. Top with remaining basil and polenta. Press down gently. Bake 35 minutes. Slice and serve immediately, or let rest 25 minutes, then unmold and slice.
nutritional information Per SERVING: Calories: 263; Protein: 7 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 44 g; Sodium: 756 mg; Fiber: 10 g; Sugar: 10 g; Vegan
SPANISH TORTILLA LOAF
This also comes from the January 2006 issue of Vegetarian Times, and begins, “In Spain, a tortilla is an open-faced omelet made with onions and sliced potatoes and served as a tapa (appetizer) or as a light dinner. For extra zing, serve this loaf with purchased salsa.” Serves 6.
To view this online, click here.
3 Tbs. olive oil
3 medium-sized potatoes, peeled and thinly sliced
1 medium red onion, thinly sliced
1 7-oz. jar roasted red peppers, drained and thinly sliced
4 large eggs, beaten
Preheat oven to 325F. Coat 9×5-inch loaf pan with cooking spray.
Heat olive oil in large nonstick skillet over medium heat. Add potatoes, and sauté 5 minutes, or until they begin to brown. Add onion, and cook 5 to 7 minutes, or until potatoes are tender. Remove from heat, and stir in red pepper slices. Season to taste with salt and pepper, and transfer to loaf pan.
Pour eggs evenly over potato mixture.
Set loaf pan in large roasting pan, and place on middle rack of oven. Pour hot water into roasting pan until it reaches halfway up loaf pan. Bake 20 to 25 minutes, or until eggs are set. Slice and serve immediately, or let sit 20 minutes, then unmold and slice.
nutritional information Per SERVING: Calories: 184; Protein: 6 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 18 g; Cholesterol: 142 mg; Sodium: 317 mg; Fiber: 2 g; Sugar: 4 g
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
CRANBERRY TART WITH NUT CRUST
This is from The Kitchn, one of my favorite email newsletters. Serves 6. Makes one 9-inch tart.
To view online, click here.
For the pie:
4 cups (16 ounces) fresh (or defrosted) whole cranberries
2/3 cup granulated sugar
2/3 cup golden syrup
Zest of 1/2 unwaxed lemon
For the crust:
1 cup unbleached all-purpose flour
3/4 cup nut flour
1/4 cup powdered sugar
1/2 teaspoon salt
4 ounces (1 stick) unsalted butter, cut into small pieces and chilled
1 to 3 tablespoons cold water
In a medium sauce pan, combine the sugar and golden syrup over medium heat. Stir until the sugar dissolves and the mixture is bubbling. Add the cranberries and lemon zest and turn over several times to coat evenly with the sugar mixture. Remove the pan from the heat and set aside to cool to room temperature.
Prepare the dough: If using a food processor, combine the dry ingredients in the processor bowl and pulse to combine. Drop in the butter pieces and pulse several times until the consistency of oatmeal. If preparing by hand, combine the dry ingredients in a large mixing bowl. Add the butter pieces and cut in with two knives or a pastry blender until the mixture is the consistency of oatmeal.
Continue preparing the dough by adding the water one tablespoon at a time until the dough just barely comes together in a ball. Turn the dough out onto the counter and gather up and shape into a disk. Wrap tightly in plastic wrap. Chill in the refrigerator for at least 30 minutes.
Unwrap the dough and place on a lightly floured surface. Roll out to a rough 9-inch circle. Carefully transfer to a 10-inch tart pan with removable bottom. Press the dough into the pan and then form a lip around the edge by turning the pan while gently pinching the lip between your left thumb on the outside and right thumb and forefinger on the inside. Chill the prepared pan for 10-15 minutes.
Preheat the oven to 375°F.
When ready to bake, remove the prepared pan from the refrigerator and prick the bottom a few times with the tines of a fork. Line the bottom of the tart shell with pie weights or a layer of parchment paper and uncooked beans. Bake for 10 minutes or until crust begins to show some drying and browning.
Remove the tart shell from the oven and pour the cool cranberry mixture into the shell, spreading it out from the middle so as not to drip on the lip of the crust. Drizzle any remaining sugar mixture from the pan throughout the shell, again avoiding the lip of the tart.
Bake for another 30 minutes, or until crust deepens in color and the filling is bubbling. Cool on a wire rack. Carefully remove the outer ring, and serve while still warm, or at room temperature. Top with a scoop of ice cream, or a dollop of cream.
Showing posts with label Broccoli with Asian Tofu. Show all posts
Showing posts with label Broccoli with Asian Tofu. Show all posts
Monday, October 10, 2016
Monday, June 6, 2016
Meatless Monday
It's Meatless Monday, time for six vegetarian recipes. Enjoy!
VEGETABLE COUSCOUS STEW
This comes from the January/February 2016 issue of Vegetarian Times, page 82. It begins, “Want a change from chili at your next party? This veggie-laden North African stew is just the ticket. We’ve provided a recipe for the spice blend ras el hanout, which is traditionally used to season the dish, but you can also just use 2 to 3 Tbs. prepared ras el hanout spice blend, which can be found in well-stocked spice sections at supermarkets.” Serves 12.
To view this online, go to http://www.vegetariantimes.com/recipe/vegetable-couscous-stew/.
Ras El Hanout
2 tsp. smoked paprika
1 1/2 tsp. ground coriander
1 1/2 tsp. ground cumin
1 tsp. ground ginger
1 tsp. ground turmeric
1/2 tsp. garlic powder
1/2 tsp. freshly ground black pepper
1/4 tsp. ground allspice, optional
1/4 tsp. ground cinnamon, optional
1/4 tsp. ground nutmeg, optional
Stew
2 medium onions, thinly sliced (3 cups)
2 cups tomato puree or strained tomatoes
2 Tbs. olive oil
2 cloves garlic, minced
4 zucchini, cut into 3/4-inch pieces (4 cups)
2 1/2 cups small carrot chunks (5 medium carrots)
4 small turnips, cut into 3/4-inch wedges (1 1/2 cups)
1 medium bell pepper, cut into 3/4-inch pieces (1 cup)
2 15-oz. cans chickpeas, rinsed and drained
Couscous and Garnishes
2 cups couscous
1 tsp. salt, optional
2 cups raisins
Harissa
To make Ras El Hanout: Combine all ingredients in small bowl.
To make Stew: Pour Ras El Hanout into large Dutch oven, and add onions, tomato purée, oil, garlic, and 6 cups water. Season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 30 minutes.
Add zucchini, carrots, turnips, and bell pepper; cover, and bring to a boil. Simmer 30 minutes, or until vegetables are tender. Stir in chickpeas just before serving.
Slow-Cooker Option: Place Ras El Hanout and Stew ingredients (except chickpeas) in slow cooker, and set on medium or high heat. Cook 8 hours.Stir in chickpeas just before serving.
To make Couscous and Garnishes: Place couscous in large heat-proof bowl; place raisins in medium heat-proof bowl. Pour 4 cups boiling water over couscous, cover, and let plump 5 minutes. Pour 2 cups boiling water over raisins, and let plump 5 minutes. Fluff couscous, and drain raisins.
Serve Stew with couscous, raisins, and harissa.
nutritional information Per Per serving (1 cup stew, 1/4 cup couscous): Calories: 327; Protein: 9 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 66 g; Cholesterol: 0 mg; Sodium: 136 mg; Fiber: 9 g; Sugar: 23 g; Vegan
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
CRANBERRY TART WITH NUT CRUST
This is from The Kitchn, one of my favorite email newsletters. Serves 6. Makes one 9-inch tart.
To view online, click here.
For the pie:
4 cups (16 ounces) fresh (or defrosted) whole cranberries
2/3 cup granulated sugar
2/3 cup golden syrup
Zest of 1/2 unwaxed lemon
For the crust:
1 cup unbleached all-purpose flour
3/4 cup nut flour
1/4 cup powdered sugar
1/2 teaspoon salt
4 ounces (1 stick) unsalted butter, cut into small pieces and chilled
1 to 3 tablespoons cold water
In a medium sauce pan, combine the sugar and golden syrup over medium heat. Stir until the sugar dissolves and the mixture is bubbling. Add the cranberries and lemon zest and turn over several times to coat evenly with the sugar mixture. Remove the pan from the heat and set aside to cool to room temperature.
Prepare the dough: If using a food processor, combine the dry ingredients in the processor bowl and pulse to combine. Drop in the butter pieces and pulse several times until the consistency of oatmeal. If preparing by hand, combine the dry ingredients in a large mixing bowl. Add the butter pieces and cut in with two knives or a pastry blender until the mixture is the consistency of oatmeal.
Continue preparing the dough by adding the water one tablespoon at a time until the dough just barely comes together in a ball. Turn the dough out onto the counter and gather up and shape into a disk. Wrap tightly in plastic wrap. Chill in the refrigerator for at least 30 minutes.
Unwrap the dough and place on a lightly floured surface. Roll out to a rough 9-inch circle. Carefully transfer to a 10-inch tart pan with removable bottom. Press the dough into the pan and then form a lip around the edge by turning the pan while gently pinching the lip between your left thumb on the outside and right thumb and forefinger on the inside. Chill the prepared pan for 10-15 minutes.
Preheat the oven to 375°F.
When ready to bake, remove the prepared pan from the refrigerator and prick the bottom a few times with the tines of a fork. Line the bottom of the tart shell with pie weights or a layer of parchment paper and uncooked beans. Bake for 10 minutes or until crust begins to show some drying and browning.
Remove the tart shell from the oven and pour the cool cranberry mixture into the shell, spreading it out from the middle so as not to drip on the lip of the crust. Drizzle any remaining sugar mixture from the pan throughout the shell, again avoiding the lip of the tart.
Bake for another 30 minutes, or until crust deepens in color and the filling is bubbling. Cool on a wire rack. Carefully remove the outer ring, and serve while still warm, or at room temperature. Top with a scoop of ice cream, or a dollop of cream.
PUMPKIN PARFAITS WITH OAT CRUNCH
This comes from the October 2009 issue of Vegetarian Times, page 69. It begins, "This recipe makes 1 cup of Oat Crunch, which is more than you'll need for the parfaits. Save the rest to serve with yogurt, fresh berries, or sorbet." Serves 2.
To view this online, click here.
Oat Crunch
1/2 cup puffed rice cereal
1/4 cup gluten-free old-fashioned rolled oats (not instant), such as Bob's Red Mill Gluten Free Rolled Oats
2 Tbs. raw pumpkin seeds
2 Tbs. pure maple syrup
1/4 tsp. pumpkin pie spice
Pumpkin Mousse
3 Tbs. gluten-free tofu cream cheese, such as Follow Your Heart Vegan Gourmet Cream Cheese Alternative
1/2 cup sweetened pumpkin pie filling
6 oz. vanilla soy yogurt
To make Oat Crunch:
Preheat oven to 300°F. Combine puffed rice, oats, and pumpkin seeds in small bowl. Add maple syrup, pumpkin pie spice, and pinch of salt; stir well. Transfer ingredients to prepared baking sheet; spread into thin layer. Bake 10 to 15 minutes, or until light brown. Remove from oven; let cool. Break up Oat Crunch with fingers, and set aside.
To make Pumpkin Mousse:
Whisk tofu cream cheese in bowl until fluffy. Add pumpkin pie filling, and whisk until smooth. Chill.
Spoon 2 Tbs. yogurt into serving glasses. Top with one-quarter Pumpkin Mousse. Sprinkle 1 Tbs. Oat Crunch over each parfait. Repeat process with yogurt, Pumpkin Mousse, and Oat Crunch.
Nutritional information per serving: Calories: 227; Protein: 5 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 34 g; Cholesterol: 0 mg; Sodium: 261 mg; Fiber: 6 g; Sugar: 25 g; Vegan; Gluten-Free
COUNTRY PUMPKIN CHOWDER
This comes from the October 2004 issue of Vegetarian Times, and begins, "Pumpkins are loaded with beta-carotene, the antioxidant that imparts a bright orange color. Current research suggests that a diet rich in beta-carotene offers protection against heart disease and certain types of cancer." Serves 12
To view this online, click here.
2 tsp. olive oil
1/4 tsp. crushed red pepper
5 cloves garlic, minced
1 medium yellow onion, chopped
1 red bell pepper, chopped
1 6-oz. pkg. soy “chicken” strips, cut into 1-inch lengths
2 cups cubed baby Dutch yellow potatoes
1/3 cup dry sherry
3 cups vegetarian “chicken”-flavored stock, hot
1 14.5-oz. can Mexican stewed tomatoes, chopped or pulsed in blender
1 15-oz. can pumpkin purée
1/2 cup chopped fresh cilantro
2 Tbs. nutritional yeast
1 Tbs. tamari
Hot pepper sauce to taste
Heat the oil and crushed red pepper in a Dutch oven or large saucepan over medium-high heat for 1 minute. Add garlic, onion and bell pepper, sauté for 2 minutes and add the soy “chicken” strips. Cook for 2 minutes, and add the potatoes. Cook mixture for 5 minutes, stirring frequently. Add the sherry, stir for 30 seconds, and add the stock and tomatoes.
Reduce the heat to medium, and spoon in the pumpkin, stirring to mix thoroughly. Add the cilantro, yeast, tamari and hot pepper sauce to taste. Reduce the heat to low, and cook for 10 minutes, or until ready to serve.
nutritional information Per SERVING: Calories: 177; Protein: 6 g; Total Fat: 1 g; Saturated Fat: 0 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 732 mg; Fiber: 6 g; Sugar: 13 g; Vegan
VEGETABLE COUSCOUS STEW
This comes from the January/February 2016 issue of Vegetarian Times, page 82. It begins, “Want a change from chili at your next party? This veggie-laden North African stew is just the ticket. We’ve provided a recipe for the spice blend ras el hanout, which is traditionally used to season the dish, but you can also just use 2 to 3 Tbs. prepared ras el hanout spice blend, which can be found in well-stocked spice sections at supermarkets.” Serves 12.
To view this online, go to http://www.vegetariantimes.com/recipe/vegetable-couscous-stew/.
Ras El Hanout
2 tsp. smoked paprika
1 1/2 tsp. ground coriander
1 1/2 tsp. ground cumin
1 tsp. ground ginger
1 tsp. ground turmeric
1/2 tsp. garlic powder
1/2 tsp. freshly ground black pepper
1/4 tsp. ground allspice, optional
1/4 tsp. ground cinnamon, optional
1/4 tsp. ground nutmeg, optional
Stew
2 medium onions, thinly sliced (3 cups)
2 cups tomato puree or strained tomatoes
2 Tbs. olive oil
2 cloves garlic, minced
4 zucchini, cut into 3/4-inch pieces (4 cups)
2 1/2 cups small carrot chunks (5 medium carrots)
4 small turnips, cut into 3/4-inch wedges (1 1/2 cups)
1 medium bell pepper, cut into 3/4-inch pieces (1 cup)
2 15-oz. cans chickpeas, rinsed and drained
Couscous and Garnishes
2 cups couscous
1 tsp. salt, optional
2 cups raisins
Harissa
To make Ras El Hanout: Combine all ingredients in small bowl.
To make Stew: Pour Ras El Hanout into large Dutch oven, and add onions, tomato purée, oil, garlic, and 6 cups water. Season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 30 minutes.
Add zucchini, carrots, turnips, and bell pepper; cover, and bring to a boil. Simmer 30 minutes, or until vegetables are tender. Stir in chickpeas just before serving.
Slow-Cooker Option: Place Ras El Hanout and Stew ingredients (except chickpeas) in slow cooker, and set on medium or high heat. Cook 8 hours.Stir in chickpeas just before serving.
To make Couscous and Garnishes: Place couscous in large heat-proof bowl; place raisins in medium heat-proof bowl. Pour 4 cups boiling water over couscous, cover, and let plump 5 minutes. Pour 2 cups boiling water over raisins, and let plump 5 minutes. Fluff couscous, and drain raisins.
Serve Stew with couscous, raisins, and harissa.
nutritional information Per Per serving (1 cup stew, 1/4 cup couscous): Calories: 327; Protein: 9 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 66 g; Cholesterol: 0 mg; Sodium: 136 mg; Fiber: 9 g; Sugar: 23 g; Vegan
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
CRANBERRY TART WITH NUT CRUST
This is from The Kitchn, one of my favorite email newsletters. Serves 6. Makes one 9-inch tart.
To view online, click here.
For the pie:
4 cups (16 ounces) fresh (or defrosted) whole cranberries
2/3 cup granulated sugar
2/3 cup golden syrup
Zest of 1/2 unwaxed lemon
For the crust:
1 cup unbleached all-purpose flour
3/4 cup nut flour
1/4 cup powdered sugar
1/2 teaspoon salt
4 ounces (1 stick) unsalted butter, cut into small pieces and chilled
1 to 3 tablespoons cold water
In a medium sauce pan, combine the sugar and golden syrup over medium heat. Stir until the sugar dissolves and the mixture is bubbling. Add the cranberries and lemon zest and turn over several times to coat evenly with the sugar mixture. Remove the pan from the heat and set aside to cool to room temperature.
Prepare the dough: If using a food processor, combine the dry ingredients in the processor bowl and pulse to combine. Drop in the butter pieces and pulse several times until the consistency of oatmeal. If preparing by hand, combine the dry ingredients in a large mixing bowl. Add the butter pieces and cut in with two knives or a pastry blender until the mixture is the consistency of oatmeal.
Continue preparing the dough by adding the water one tablespoon at a time until the dough just barely comes together in a ball. Turn the dough out onto the counter and gather up and shape into a disk. Wrap tightly in plastic wrap. Chill in the refrigerator for at least 30 minutes.
Unwrap the dough and place on a lightly floured surface. Roll out to a rough 9-inch circle. Carefully transfer to a 10-inch tart pan with removable bottom. Press the dough into the pan and then form a lip around the edge by turning the pan while gently pinching the lip between your left thumb on the outside and right thumb and forefinger on the inside. Chill the prepared pan for 10-15 minutes.
Preheat the oven to 375°F.
When ready to bake, remove the prepared pan from the refrigerator and prick the bottom a few times with the tines of a fork. Line the bottom of the tart shell with pie weights or a layer of parchment paper and uncooked beans. Bake for 10 minutes or until crust begins to show some drying and browning.
Remove the tart shell from the oven and pour the cool cranberry mixture into the shell, spreading it out from the middle so as not to drip on the lip of the crust. Drizzle any remaining sugar mixture from the pan throughout the shell, again avoiding the lip of the tart.
Bake for another 30 minutes, or until crust deepens in color and the filling is bubbling. Cool on a wire rack. Carefully remove the outer ring, and serve while still warm, or at room temperature. Top with a scoop of ice cream, or a dollop of cream.
PUMPKIN PARFAITS WITH OAT CRUNCH
This comes from the October 2009 issue of Vegetarian Times, page 69. It begins, "This recipe makes 1 cup of Oat Crunch, which is more than you'll need for the parfaits. Save the rest to serve with yogurt, fresh berries, or sorbet." Serves 2.
To view this online, click here.
Oat Crunch
1/2 cup puffed rice cereal
1/4 cup gluten-free old-fashioned rolled oats (not instant), such as Bob's Red Mill Gluten Free Rolled Oats
2 Tbs. raw pumpkin seeds
2 Tbs. pure maple syrup
1/4 tsp. pumpkin pie spice
Pumpkin Mousse
3 Tbs. gluten-free tofu cream cheese, such as Follow Your Heart Vegan Gourmet Cream Cheese Alternative
1/2 cup sweetened pumpkin pie filling
6 oz. vanilla soy yogurt
To make Oat Crunch:
Preheat oven to 300°F. Combine puffed rice, oats, and pumpkin seeds in small bowl. Add maple syrup, pumpkin pie spice, and pinch of salt; stir well. Transfer ingredients to prepared baking sheet; spread into thin layer. Bake 10 to 15 minutes, or until light brown. Remove from oven; let cool. Break up Oat Crunch with fingers, and set aside.
To make Pumpkin Mousse:
Whisk tofu cream cheese in bowl until fluffy. Add pumpkin pie filling, and whisk until smooth. Chill.
Spoon 2 Tbs. yogurt into serving glasses. Top with one-quarter Pumpkin Mousse. Sprinkle 1 Tbs. Oat Crunch over each parfait. Repeat process with yogurt, Pumpkin Mousse, and Oat Crunch.
Nutritional information per serving: Calories: 227; Protein: 5 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 34 g; Cholesterol: 0 mg; Sodium: 261 mg; Fiber: 6 g; Sugar: 25 g; Vegan; Gluten-Free
COUNTRY PUMPKIN CHOWDER
This comes from the October 2004 issue of Vegetarian Times, and begins, "Pumpkins are loaded with beta-carotene, the antioxidant that imparts a bright orange color. Current research suggests that a diet rich in beta-carotene offers protection against heart disease and certain types of cancer." Serves 12
To view this online, click here.
2 tsp. olive oil
1/4 tsp. crushed red pepper
5 cloves garlic, minced
1 medium yellow onion, chopped
1 red bell pepper, chopped
1 6-oz. pkg. soy “chicken” strips, cut into 1-inch lengths
2 cups cubed baby Dutch yellow potatoes
1/3 cup dry sherry
3 cups vegetarian “chicken”-flavored stock, hot
1 14.5-oz. can Mexican stewed tomatoes, chopped or pulsed in blender
1 15-oz. can pumpkin purée
1/2 cup chopped fresh cilantro
2 Tbs. nutritional yeast
1 Tbs. tamari
Hot pepper sauce to taste
Heat the oil and crushed red pepper in a Dutch oven or large saucepan over medium-high heat for 1 minute. Add garlic, onion and bell pepper, sauté for 2 minutes and add the soy “chicken” strips. Cook for 2 minutes, and add the potatoes. Cook mixture for 5 minutes, stirring frequently. Add the sherry, stir for 30 seconds, and add the stock and tomatoes.
Reduce the heat to medium, and spoon in the pumpkin, stirring to mix thoroughly. Add the cilantro, yeast, tamari and hot pepper sauce to taste. Reduce the heat to low, and cook for 10 minutes, or until ready to serve.
nutritional information Per SERVING: Calories: 177; Protein: 6 g; Total Fat: 1 g; Saturated Fat: 0 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 732 mg; Fiber: 6 g; Sugar: 13 g; Vegan
Thursday, February 18, 2016
Vegan Diabetic Recipes
Six vegan diabetic recipes to try your hand at. Enjoy!
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
GREEN BEANS WITH SUNFLOWER SEEDS
Makes: About 3 cups (6 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/867.shtml
Ingredients
1 pound fresh green beans
1/2 cup chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Pinch of crushed red pepper flakes
2 tablespoons shelled sunflower seeds
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
Directions
Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.
Nutritional Information Per Serving: Calories: 38; Protein: 2 g; Fat: 2 g; Sodium: 37 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
TERIYAKI TOFU KABOBS
Yield: 4 servings (2 skewers per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic, minced
2 teaspoon minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving (2 kabobs): Calories: 107, Fat: 2 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrate: 17 g, Dietary Fiber: 2 g, Sugars: 14 g, Protein: 7 g, Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
EGGPLANT AND CHICKPEA STEW
This comes from the Diabetic Connect e-newsletter. It starts, “This tasty vegetarian stew, studded with plenty of eggplant and protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks down and makes a saucier stew if you peel it before cooking, but you can certainly leave the peel on if you prefer. Serve over quinoa or soft polenta with sautéed spinach on the side.” Makes 8 servings; serving size: 1 1/4 cups; Time: 285 minutes (45 minutes prep)
To view this online, click here.
Ingredients
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil, divided
2 large onions, thinly sliced
6 cloves garlic, minced
2 teaspoons dried oregano, crumbled
1 small (1-inch) cinnamon stick
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas, rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 28-ounce can tomatoes (see Note), drained and coarsely chopped
1/4 cup finely chopped fresh parsley
Directions
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant and Chickpea Baked Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Bring a large pot of water to a boil. Cook 8 ounces whole-wheat fusilli according to package directions. Drain and rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup chopped fresh mint (or basil).
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Tip: To quick-soak chickpeas (or other dried beans), place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
GREEN BEANS WITH SUNFLOWER SEEDS
Makes: About 3 cups (6 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/867.shtml
Ingredients
1 pound fresh green beans
1/2 cup chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Pinch of crushed red pepper flakes
2 tablespoons shelled sunflower seeds
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
Directions
Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.
Nutritional Information Per Serving: Calories: 38; Protein: 2 g; Fat: 2 g; Sodium: 37 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
TERIYAKI TOFU KABOBS
Yield: 4 servings (2 skewers per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic, minced
2 teaspoon minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving (2 kabobs): Calories: 107, Fat: 2 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrate: 17 g, Dietary Fiber: 2 g, Sugars: 14 g, Protein: 7 g, Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
EGGPLANT AND CHICKPEA STEW
This comes from the Diabetic Connect e-newsletter. It starts, “This tasty vegetarian stew, studded with plenty of eggplant and protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks down and makes a saucier stew if you peel it before cooking, but you can certainly leave the peel on if you prefer. Serve over quinoa or soft polenta with sautéed spinach on the side.” Makes 8 servings; serving size: 1 1/4 cups; Time: 285 minutes (45 minutes prep)
To view this online, click here.
Ingredients
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil, divided
2 large onions, thinly sliced
6 cloves garlic, minced
2 teaspoons dried oregano, crumbled
1 small (1-inch) cinnamon stick
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas, rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 28-ounce can tomatoes (see Note), drained and coarsely chopped
1/4 cup finely chopped fresh parsley
Directions
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant and Chickpea Baked Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Bring a large pot of water to a boil. Cook 8 ounces whole-wheat fusilli according to package directions. Drain and rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup chopped fresh mint (or basil).
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Tip: To quick-soak chickpeas (or other dried beans), place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
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