Diabetic Thursday

Since it's Thursday - which, on this blog, means Diabetic Thursday - I'm posting six diabetic recipes to try your hand at. Enjoy!

CHOCOLATE-CHUNK BANANA NUT BREAD

Serves: 18; serving size: 1 (1/2 inch) slice

To view this online, click here.

Ingredients

2 cups all-purpose flour

1 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate

2 eggs

1 cup mashed ripe bananas

1/3 cup oil

1/4 cup milk

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.

Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.

Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.

Pour into greased loaf pan.

Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.

Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g

BASIL FOCACCIA WEDGES

Yield: 12 servings.

Serving size: 2 pieces.

Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml

Ingredients

1-1/2 Tbsp canola oil, divided

1 cup thinly sliced green bell pepper

1/2 cup thinly sliced red onion

1/2 pkg (8 oz) sliced mushrooms

2 medium cloves garlic, minced

1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough

1/4 tsp dried red pepper flakes

1/2 cup chopped fresh basil leaves

2 small plum tomatoes, cut into 12 rounds total

1/2 cup (2 oz) shredded part-skim mozzarella

2 Tbsp grated Parmesan cheese

16 pitted kalamata olives, chopped

Directions

Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.

On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.

Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.

When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.

Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g

LEEK-MUSHROOM SOUP

Prep Time: 25 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk

CRANBERRY CABBAGE SLAW

Yield: 10 servings

Serving Size: 1 cup slaw

Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml

Ingredients

1 cup halved cranberries

1/4 cup Splenda No Calorie Sweetener, Granulated

2 oranges, peeled and thinly sliced

1 red onion, thinly sliced

4 cups shredded cabbage

1 large apple - peeled, cored and chopped

1/4 cup fat-free mayonnaise

Directions

In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.

In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g

GRILLED ONION BURGER

Here's a healthier version of a classic burger topped with grilled onions and all the fixings.

Makes 4 servings

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml

Ingredients

1-1/2 pounds 95% lean ground beef

1 large sweet onion, cut crosswise into 1/2-inch thick slices

Vegetable oil

Salt and pepper

4 hamburger buns, split, toasted

Lettuce leaves

Tomato slices

Directions

Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.

Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.

Season burgers and onions with salt and pepper as desired.

Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.

Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g

CHOCOLATE CHIP SCONES

Prep Time: 25 Minutes - Cost: $
Servings: 10 - Difficulty Level: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml

Ingredients

1 cup whole wheat flour

1 cup all-purpose flour

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 T sugar

1 T brown sugar

1 T cold light butter or light margarine, suitable for baking

1/2 cup plain nonfat yogurt

1 tsp vanilla extract

1/3 cup mini chocolate chips

Directions

Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.

In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.

Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.

Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.

Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.

Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)

Diabetic Thursday

It's been a hectic few days, so, yes, I missed yesterday. I'll try to make it up over the next few days (emphasis on try!). In the meantime, since it's Thursday, today's offerings are diabetic recipes that are pretty yummy. Enjoy!

CHOCOLATE-CHUNK BANANA NUT BREAD

Serves: 18; serving size: 1 (1/2 inch) slice

To view this online, click here.

Ingredients

2 cups all-purpose flour

1 cup Splenda No Calorie Sweetener, Granulated

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate

2 eggs

1 cup mashed ripe bananas

1/3 cup oil

1/4 cup milk

1/2 cup chopped walnuts

Directions

Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.

Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.

Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.

Pour into greased loaf pan.

Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.

Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g

BASIL FOCACCIA WEDGES

Yield: 12 servings.

Serving size: 2 pieces.

Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml

Ingredients

1-1/2 Tbsp canola oil, divided

1 cup thinly sliced green bell pepper

1/2 cup thinly sliced red onion

1/2 pkg (8 oz) sliced mushrooms

2 medium cloves garlic, minced

1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough

1/4 tsp dried red pepper flakes

1/2 cup chopped fresh basil leaves

2 small plum tomatoes, cut into 12 rounds total

1/2 cup (2 oz) shredded part-skim mozzarella

2 Tbsp grated Parmesan cheese

16 pitted kalamata olives, chopped

Directions

Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.

On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.

Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.

When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.

Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g

LEEK-MUSHROOM SOUP

Prep Time: 25 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk

CRANBERRY CABBAGE SLAW

Yield: 10 servings

Serving Size: 1 cup slaw

Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml

Ingredients

1 cup halved cranberries

1/4 cup Splenda No Calorie Sweetener, Granulated

2 oranges, peeled and thinly sliced

1 red onion, thinly sliced

4 cups shredded cabbage

1 large apple - peeled, cored and chopped

1/4 cup fat-free mayonnaise

Directions

In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.

In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g

GRILLED ONION BURGER

Here's a healthier version of a classic burger topped with grilled onions and all the fixings.

Makes 4 servings

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml

Ingredients

1-1/2 pounds 95% lean ground beef

1 large sweet onion, cut crosswise into 1/2-inch thick slices

Vegetable oil

Salt and pepper

4 hamburger buns, split, toasted

Lettuce leaves

Tomato slices

Directions

Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.

Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.

Season burgers and onions with salt and pepper as desired.

Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.

Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g

CHOCOLATE CHIP SCONES

Prep Time: 25 Minutes - Cost: $
Servings: 10 - Difficulty Level: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml

Ingredients

1 cup whole wheat flour

1 cup all-purpose flour

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 T sugar

1 T brown sugar

1 T cold light butter or light margarine, suitable for baking

1/2 cup plain nonfat yogurt

1 tsp vanilla extract

1/3 cup mini chocolate chips

Directions

Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.

In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.

Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.

Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.

Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.

Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)

Wednesday Recipes

I know I'm running a little late, but better late than never, right? Enjoy!

EASY BAKED BEANS

This comes from the October 2008 issue of Vegetarian Times. It begins, “Baked beans were meant to be doctored up to suit a cook’s taste, so feel free to make these with more or less sugar, a spicier salsa or mustard, and add-ins such as soy sausage or soy hot dogs.” Serves 8.

1 1/2 cups dried red kidney beans

2 medium onions, thinly sliced (3 cups)

1 8-oz. jar medium salsa

1/3 cup dark brown sugar

3 Tbs. yellow mustard

Soak beans in 6 cups water overnight. Drain; reserve soaking liquid.

Coat Dutch oven with cooking spray, and heat over low heat. Add onions, cover, and cook 15 minutes, or until browned. Stir in 1 cup soaking liquid. Simmer 5 minutes, scraping up onion bits stuck to pot.

Stir in remaining ingredients and 5 cups water. Cover, and cook 1 1/2 hours. Uncover; simmer 1 hour more, or until sauce has thickened.

nutritional information per serving: Calories: 166; Protein: 8 g; Total Fat: 0.5 g; Saturated Fat: 0 g; Sodium: 566 mg; Fiber: 9 g; Sugar: 12 g; Vegan; Gluten-Free

CHOCOLATE CHIP SCONES

Prep Time: 25 Minutes - Cost: $
Servings: 10 - Difficulty Level: 3

Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml

Ingredients

1 cup whole wheat flour

1 cup all-purpose flour

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 T sugar

1 T brown sugar

1 T cold light butter or light margarine, suitable for baking

1/2 cup plain nonfat yogurt

1 tsp vanilla extract

1/3 cup mini chocolate chips

Directions

Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.

In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.

Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.

Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.

Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.

Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)

SWEET POTATO MAC AND CHEESE

This comes from The Baker Chick. I've subscribed to her email newsletter for a few months now, and so far, the food is always yummy. While I haven't tried this recipe yet (it came in this morning's emails), I have no doubt that it's as good as everything else she's sent out. This yields 4 to 6 servings.

To view this online, click here.

Ingredients

3 tablespoons of butter

3 tablespoons of flour

2 cups of milk

3 cups of grated cheese*

2 sweet potatoes, cooked**

6 cups of pasta, cooked to al dente

1/2 cup of panko bread crumbs

Instructions

Preheat oven to 375F.

In a large saucepan or dutch oven, melt the butter. Add the flour and whisk constantly until golden brown. Gradually add the milk and stir until smooth and thickened (about 5 minutes.) Add all but a small handful of the grated cheese, and then sat & pepper to taste. Stir until smooth and creamy.

Scoop the sweet potato out of the skin, and pureé until smooth. Or, put the sweet potato chunks directly into the cheese sauce and use an immersion blender to pureé the sauce. Stir in the cooked pasta, tossing until evenly coated.

Turn the sauce/pasta into an 8x8 baking dish and top with panko and remaining grated cheese. Top with a bit more freshly ground pepper if you have, and bake for 15 minutes or until golden and bubbly. Broil for an addition 5 minutes to really crisp up the top if desired.

Notes

* I mostly used sharp cheddar but I also used a few slices of Organic American Cheese that I had in my fridge- this always gives an amazing texture.

** To easily cook your potatoes, place directly on the oven rack with a sheet underneath for catching drips. Start with a cold oven and preheat to 450F. Cook for 45 minutes or until soft.

SHAMROCK SHAKES

This comes from Tablespoon.com. Prep time: 10 minutes; total time: 10 minutes; Servings: 2

To view this online, click here.

Ingredients

3 cups vanilla ice cream

1 cup milk

1/2 teaspoon mint extract (gel green food coloring or paste food coloring recommended)

2 cups whipped cream

sprinkles

Directions

Combine the ice cream, milk, mint extract and food coloring in a blender and pulse until combined. Add more green food coloring as desired. Transfer the shakes to serving glasses, then top with whipped cream and sprinkles. Serve immediately.

LASAGNA PRIMAVERA

This recipe is from FamilyTime's newsletter. It starts off, "Using oven-ready lasagna noodles makes this recipe simple to prepare...and layering vegetables into the lasagna is a brilliant way to add flavor and lighten up this delicious dish." Prep. time: 40 minutes; Cooking time: 45 minutes; Serves: 8 servings (about 1 1/2 cups each); Source: Campbell's Recipes To view this recipe online, click here.

Ingredients

4 tablespoons light butter

2 tablespoons all-purpose flour

1 1/2 cups skim milk

1/4 teaspoon ground nutmeg

1/4 teaspoon ground black pepper

2 medium zucchini, or summer squash, halved lengthwise and thinly sliced (about 3 cups)

1 package (10 ounces) cremini mushroom, sliced (about 3 3/4 cups)

1 medium red pepper, cut into 2-inch-long strips (about 1 1/2 cups)

1/2 pound asparagus, trimmed and cut into 2-inch-long pieces (about 2 cups)

3 cups Prego® Heart Smart Ricotta Parmesan Italian Sauce

12 oven-ready lasagna noodles, (no boil)

Directions

Heat 2 tablespoons butter in a 1-quart saucepan over medium heat. Stir in the flour. Cook and stir for 2 minutes or the mixture is golden. Gradually stir in the milk. Cook and stir for 5 minutes or until the milk mixture boils and thickens. Stir in the nutmeg and black pepper. Remove the saucepan from the heat.

Heat the remaining butter in a 12-inch nonstick skillet over medium heat. Add the zucchini, mushrooms, pepper and asparagus and cook for 10 minutes or until the vegetables are tender-crisp, stirring occasionally.

Layer 1/2 cup Italian sauce, 4 lasagna noodles, 3/4 cup Italian sauce, one-third of the milk mixture and half the vegetable mixture in a 3-quart shallow baking dish. Repeat the layers. Top with the remaining lasagna noodles, sauce and milk mixture. Cover the baking dish loosely with foil.

Bake for 45 minutes at 375°F. or until the lasagna is hot and bubbling. Let stand for 10 minutes before serving.

EASY VEGETARIAN COUSCOUS SALAD

Jolinda Hackett, About.com's Vegetarian Food guide, writes, “Like couscous salads? This one is just about perfect. It's an easy vegetarian and vegan couscous salad recipe with chickpeas and cucumbers in a light lemon Dijon dressing with chopped fresh parsley. Couscous salad is always a good choice to bring to a vegetarian potluck or picnic.”

Ingredients:

2 cups cooked couscous

6 green onions, chopped

2 medium tomatoes, chopped

1 cup cucumber, chopped

1/2 cup chickpeas (garbanzo beans) pre-cooked or canned

1 cup chopped fresh parsley

3/4 cup olive oil

1/2 cup lemon juice

2 cloves garlic, minced

1 tsp Dijon mustard

1 tsp ground coriander

1 tsp salt

dash pepper to taste

Preparation:

Combine the couscous, onions, tomatoes, cucumber chickpeas and parsley in a large bowl. In a separate small bowl, whisk or blend together the remaining ingredients and pour over the couscous, tossing gently to coat.