I don’t know about you, but I look forward to Friday, with the impending weekend. Of course, if you work different hours, your weekend may come, say, in the middle of the week. But no matter when, here’s to a couple of days off, with good food to go along with the break. Enjoy!
PAM ANDERSON’S MULTIGRAIN MEDALLIONS
The October 2012 issue of Runner’s World had their Ultimate Guide to Pancakes, titled “Stacked” (pages 70 – 76). This recipe comes with “10 Super Spins” to Pam’s pancakes.
1 cup white flour
1/3 cup each: cornmeal, whole-wheat flour, and old-fashioned rolled oats
4 teaspoons sugar
1 tsp. salt
1 tsp. baking powder
1/2 tsp baking soda
1 1/2 cups low-fat buttermilk
1/2 cup low-fat milk (or water)
2 large eggs
2 Tbls vegetable oil, plus extra for brushing the griddle
1 tsp vanilla
Heat a large nonstick skillet or griddle over low heat. Mix flour, whole grains, sugar, salt, baking powder, and baking soda in bowl. Microwave buttermilk and milk for 30 seconds in a 2-cup measuring cup. Whisk in eggs, oil, and vanilla. Pour wet ingredients into dry; whisk until just mixed. Return batter to measuring cup. Increase heat to medium and brush skillet with oil. When oil starts to spider, pour batter 1/4 cup at a time. When pancake bottoms are golden brown and tops start to bubble, after about 2 to 3 minutes, flip pancakes; cook until golden brown on other side. Repeat, brushing skillet with oil.
Calories per serving (two pancakes): 296; carbs: 26 g; fiber: 2 g; protein: 8 g; fat: 6 g
SUPER SPINS on MULTIGRAIN MEDALLIONS
These are the extra spins on the previous recipe:
Bake in dates, raisins, and cinnamon
Mix fresh apricot and fresh ginger into batter; top pancakes with honey
Mix ground oats and white flour (1:1 ratio); add oatmeal, dried cranberries and orange zet to better; top pancakes with cooked cranberries and cinnamon
Substitute espresso for half the milk; mix cocoa powder and hazelnuts into batter; top with raspberries
Use only whole-wheat and white flour (1:2 ratio), mix bananas into batter; top pancakes with peanut butter and apple slices
Mix quinoa and white flour (1:1 ratio); add lemon zest, cinnamon, nutmeg and blueberries to batter; dust with powdered sugar
Mix chopped baby spinach leaves into batter; top with strawberry puree and a sprinkle of powdered sugar
Mix corn kernels into batter; top pancakes with homemade guacamole
Mix Ancho chili pepper, unsweetened cocoa powder, and chopped dark chocolate (70% cacao) into batter
Mix figs, pears, and walnuts into batter; top with vanilla Greek yogurt.
VEGAN OATMEAL PANCAKES
This comes from page 68 of the September 2013 issue of Vegetarian Times. It begins, “As the first person out of bed in her house on Saturday mornings, Mary Shore savors the time to ease into the weekend. “We try to keep cooking simple so the relaxed mood lasts through the morning,” she says. These winning pancakes came out of her desire to develop a vegan version of her favorite restaurant pancakes: 'My mom taught me to substitute a little vinegar in milk when there was no buttermilk in the house, and the cider vinegar in soymilk here has the same effect of lending a little zing.'” Serves 4 in 30 minutes or less.
The recipe can be viewed online here.
3/4cup Silk Original Soymilk
2 tsp. Bragg Unfiltered Organic Apple Cider Vinegar
1 Tbs. Now Real Food Maple Syrup, plus more for drizzling, optional
2 tsp. canola oil, plus more for oiling pan
1/2 cup Now Real Food Rolled Oats
1/2 cup whole-wheat flour
1 tsp. baking soda
1 tsp. baking powder
1/4 tsp. salt
Combine soymilk, vinegar, maple syrup, and oil in small bowl. Add oats, and let soak 5 to 10 minutes.
Stir together flour, baking soda, baking powder, and salt in separate bowl. Stir soymilk mixture into flour mixture.
Preheat large skillet or griddle over medium-high heat (400°F), and lightly coat with oil. Ladle 1/4 cup batter into pan for each pancake. Cook 2 to 3 minutes, or until bubbles form on top and sides are a little dry. Flip, and cook 1 to 2 minutes more, or until browned on both sides. Drizzle with maple syrup, if using.
nutritional information Per Serving (2 pancakes): Calories: 196; Protein: 6 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 280 mg; Fiber: 4 g; Sugar: 5 g; Vegan
EASY SPOON BREAD
This comes from Elizabeth Yetter, About.com's Bread Baking guide. She writes, “If you need to serve a bread with your meals, but don't feel like taking a long time preparing a yeast bread, try out this recipe for an easy spoon bread. It rises with baking powder, not active dry yeast, so there is no waiting for rising times.
“This bread goes well with a gravy meal, such as a roast with gravy and mashed potatoes or a roasted chicken with gravy. You can also serve it topped with whipped butter.
“Leftovers can be covered and saved in the refrigerator for up to 24 hours. To reheat, cover with gravy and cut meat. Cover dish with plastic wrap or lid and reheat in the microwave. It is not as good as when it was fresh out of the oven, but it is still better than any prepackaged meal you might buy in the freezer department in the grocery store.”
Prep Time: 10 minutes; Cook Time: 35 minutes; Total Time: 45 minutes; Yield: 8 servings
You can view this online here.
Ingredients
1-1/3 cups water1 cup yellow cornmeal
1-1/2 tsp salt
1-1/3 tsp granulated sugar
1/4 cup butter
1-1/4 cups milk
3 large eggs, lightly beaten
1 tsp baking powder
Preparation
Grease a 2 quart pan or casserole dish. Bring water to a boil. Remove from the burner and let cool for 5 minutes. In a medium bowl, mix together the cornmeal, salt, and sugar. Pour the hot water over the cornmeal mix and mix. Add butter and mix until completely melted. Set bowl aside and let the mixture cool. Finally, add the milk, eggs, and baking powder.
Scrape the batter into the greased pan. Place the pan into a larger, shallow pan that is filled with water. Place in a preheated oven at 350 degrees F. Bake for 35 minutes or until the top is a firm crust. Remove from the oven and serve immediately using a spoon.
Note: Elizabeth adds, “You can use any type of milk in this recipe: whole milk, skim, low fat, etc...Soy milk can be replaced with almond milk or any time of milk.”
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
SWEET POTATOES WITH SAGE AND CRANBERRIES
This comes from Publix Supermarket's Entertaining magazine (possibly the winter 2005 issue).
2 1/2 - 3 pounds sweet potatoes, peeled & cut into eighths
1/2 C finely chopped onion
1/4 C butter
1 Tbs snipped fresh sage or 1 tsp ground sage
1/2 tsp salt
1/2 tsp ground black pepper
1/2 C dried cranberries
1/4 C half-and-half or light cream
In Dutch oven place potatoes & enough salted water to cover. Bring to boil, reduce heat. Simmer, covered, for 20-25 minutes or until potatoes are tender.
Meanwhile, in a large skillet, cook onion in hot butter over medium heat until tender. Add sage, salt, and pepper. Cook for 1 minute. Stir in cranberries. Remove from heat.
Drain potatoes. Return to Dutch oven. Add half-and-half; mash with potato masher or beat with electric mixer on low speed until smooth. Stir in onion-sage mixture. Makes 6 servings.
Nutrition facts per serving: 225 cal, 9 g total fat (5 g sat. fat), 25 mg chol., 274 mg sodium, 34 g carbo., 5 g fiber, 3 g protein.
Showing posts with label Easy Spoon Bread. Show all posts
Showing posts with label Easy Spoon Bread. Show all posts
Friday, October 10, 2014
Tuesday, September 30, 2014
Weekday Meals
I don't know about you, but I love autumn. What's not to like? The weather is getting cooler (hopefully), the kids are back in school, and the food is wonderful. That said, here are some fall-ish recipes for you to try. Enjoy!
CARAMEL APPLE OATMEAL CRISP
This one comes from the cooks at Betty Crocker. The recipe starts off, “Cookie mix and caramel topping make this ooey gooey caramel apple crisp super quick to make.”
Check out this recipe online here.
Prep Time: 20 min; Total Time: 1 hr 10 min; Servings: 12
1 pouch Betty Crocker™ oatmeal cookie mix
1/2 cup butter or margarine, melted
5 to 6 large apples, peeled, coarsely chopped (about 6 cups)
1 cup caramel topping
2 teaspoons ground cinnamon
Heat oven to 350°F. Spray bottom and sides of 13x9-inch (3-quart) glass baking dish with cooking spray.
In large bowl, stir cookie mix and melted butter until crumbly; set aside.
In another large bowl, toss apples, 1/2 cup of the caramel topping and the cinnamon. Spoon into baking dish; sprinkle with cookie mixture.
Bake 35 to 40 minutes or until topping is golden brown and apples are tender. In small microwavable dish, microwave remaining 1/2 cup caramel topping uncovered on High 20 seconds. Drizzle over crisp. Serve warm.
Note:
For more fiber and color, leave the peel on the apples.
Try to cut all of the apples in this recipe into slices of the same thickness, so they’ll cook evenly. To test for doneness, simply poke the tip of a sharp knife into an apple, and you’ll be able to feel if it’s tender.
Nutrition Information: Serving Size: 1 Serving Calories 350, Total Fat 9g (Saturated Fat5g, Trans Fat0g), Cholesterol 20mg; Sodium 320mg; Total Carbohydrate 63g (Dietary Fiber1g, Sugars23g), Protein3g; Exchanges: 1 1/2 Starch; 1/2 Fruit; 2 Other Carbohydrate
SHEPHERD'S PIE WITH POTATO TOPPING
This comes from Kathy Kingsley, About.com's American Food guide. Kathy writes, “Although this dish is called a “pie,” there isn’t any pastry involved. It is simply a mix of ground turkey and vegetables in a sauce with a topping of mashed potatoes. The dish is browned in the oven for a delicious example of comfort food. For a pretty effect, pipe the topping over the filling, using a pastry bag fitted with a star tip. Serve this hearty meal with a steamed green vegetable.” The recipe serves 6 to 8 and can be viewed online here.
Ingredients
Potato Topping
3 1/2 pounds russet or Yukon Gold potatoes, peeled and cut into 2-inches pieces
1 cup whole milk
2 tablespoons butter
3/4 teaspoon salt
3 medium carrots, peeled and diced
1 1/2 tablespoons vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 1/2 pounds ground turkey
1 cup thawed frozen peas
3/4 cup fresh or thawed frozen corn kernels
One 14.5-ounce can diced tomatoes, drained
1 tablespoon tomato paste
Yield: Serves 6 to 8
Preparation
Make the potato topping: In a large saucepan, combine the potatoes with enough cold water to cover by 1 inch. Bring to a boil and cook until tender, about 15 minutes. Drain the potatoes well in a colander. In a large bowl, combine the potatoes, milk, butter, salt and pepper to taste. Using an electric mixer, beat on high speed until smooth. Set aside.
Preheat the oven to 350°F. Bring a small saucepan of lightly salted water to a boil. Add the carrots and cook for 2 minutes to blanch. Drain and set aside.
Heat the oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the garlic and cook for 15 seconds. Stir in the ground turkey, breaking up the large pieces with a fork, and cook until browned. Add the blanched carrots, peas, corn, tomatoes, and tomato paste. Mix well. Cook, stirring often, until the flavors have blended, about 10 minutes. Season with black pepper to taste.
Spray a 3-quart gratin dish or shallow casserole with vegetable oil spray. Spoon the vegetable-turkey mixture into the prepared dish. Top with dollops of mashed potatoes. Bake for 30 to 45 minutes, until heated through. Serve hot.
Recipe Notes
• You can mash any type of potato, but those with a high starch/low water content, such as russet and Yukon Gold, produce perfect results. The starch creates a fluffy texture, and the low water content allows them to absorb milk and butter without becoming gummy.
• Never try to whip potatoes in a food processor or you will have a gluey mess.
• Ideally, mashed potatoes should be served freshly made, but this is not always possible. Mash them up to 1 hour before serving, reserving one-third of the milk. Place them in a heatproof bowl, set over a pan of barely simmering water. Pour the reserved milk over the top. Just before serving, stir the milk into the potatoes.
• Potatoes are more fragile than you might think, so handle them carefully to prevent bruising. Keep them unwashed in a cool, dark, well-ventilated place. If stored in a place that is too hot, the sugar will convert to starch and the potatoes will lose their natural sweetness.
• Choose fairly clean, smooth, firm potatoes. For even cooking, pick potatoes that are about the same size. Do not select ones with wrinkled skins, soft dark spots, cut surfaces, or green areas. Green spots mean they have been exposed to light; cut the spot off before cooking to eliminate bitterness.
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
BROCCOLI AND CHEESE PIE
Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
Info: http://diabeticgourmet.com/book_archive/details/88.shtml
Ingredients
Nonstick cooking spray
1 cup fresh broccoli, small florets
1/2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1/4 teaspoon pepper
Directions
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Nutritional Information Per Serving (1/4 of recipe): Calories: 171, Fat: 11 g, Cholesterol: 85 mg, Sodium: 268 mg, Carbohydrate: 5 g, Protein; 13 g; Diabetic Exchanges: 1 High-Fat Meat, 1 Medium-Fat Meat
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
EASY SPOON BREAD
This comes from Elizabeth Yetter, About.com's Bread Baking guide. She writes, “If you need to serve a bread with your meals, but don't feel like taking a long time preparing a yeast bread, try out this recipe for an easy spoon bread. It rises with baking powder, not active dry yeast, so there is no waiting for rising times.
“This bread goes well with a gravy meal, such as a roast with gravy and mashed potatoes or a roasted chicken with gravy. You can also serve it topped with whipped butter.
“Leftovers can be covered and saved in the refrigerator for up to 24 hours. To reheat, cover with gravy and cut meat. Cover dish with plastic wrap or lid and reheat in the microwave. It is not as good as when it was fresh out of the oven, but it is still better than any prepackaged meal you might buy in the freezer department in the grocery store.”
Prep Time: 10 minutes; Cook Time: 35 minutes; Total Time: 45 minutes; Yield: 8 servings
You can view this online here.
Ingredients
1-1/3 cups water1 cup yellow cornmeal
1-1/2 tsp salt
1-1/3 tsp granulated sugar
1/4 cup butter
1-1/4 cups milk
3 large eggs, lightly beaten
1 tsp baking powder
Preparation
Grease a 2 quart pan or casserole dish. Bring water to a boil. Remove from the burner and let cool for 5 minutes. In a medium bowl, mix together the cornmeal, salt, and sugar. Pour the hot water over the cornmeal mix and mix. Add butter and mix until completely melted. Set bowl aside and let the mixture cool. Finally, add the milk, eggs, and baking powder.
Scrape the batter into the greased pan. Place the pan into a larger, shallow pan that is filled with water. Place in a preheated oven at 350 degrees F. Bake for 35 minutes or until the top is a firm crust. Remove from the oven and serve immediately using a spoon.
Note: Elizabeth adds, “You can use any type of milk in this recipe: whole milk, skim, low fat, etc...Soy milk can be replaced with almond milk or any time of milk.”
CARAMEL APPLE OATMEAL CRISP
This one comes from the cooks at Betty Crocker. The recipe starts off, “Cookie mix and caramel topping make this ooey gooey caramel apple crisp super quick to make.”
Check out this recipe online here.
Prep Time: 20 min; Total Time: 1 hr 10 min; Servings: 12
1 pouch Betty Crocker™ oatmeal cookie mix
1/2 cup butter or margarine, melted
5 to 6 large apples, peeled, coarsely chopped (about 6 cups)
1 cup caramel topping
2 teaspoons ground cinnamon
Heat oven to 350°F. Spray bottom and sides of 13x9-inch (3-quart) glass baking dish with cooking spray.
In large bowl, stir cookie mix and melted butter until crumbly; set aside.
In another large bowl, toss apples, 1/2 cup of the caramel topping and the cinnamon. Spoon into baking dish; sprinkle with cookie mixture.
Bake 35 to 40 minutes or until topping is golden brown and apples are tender. In small microwavable dish, microwave remaining 1/2 cup caramel topping uncovered on High 20 seconds. Drizzle over crisp. Serve warm.
Note:
For more fiber and color, leave the peel on the apples.
Try to cut all of the apples in this recipe into slices of the same thickness, so they’ll cook evenly. To test for doneness, simply poke the tip of a sharp knife into an apple, and you’ll be able to feel if it’s tender.
Nutrition Information: Serving Size: 1 Serving Calories 350, Total Fat 9g (Saturated Fat5g, Trans Fat0g), Cholesterol 20mg; Sodium 320mg; Total Carbohydrate 63g (Dietary Fiber1g, Sugars23g), Protein3g; Exchanges: 1 1/2 Starch; 1/2 Fruit; 2 Other Carbohydrate
SHEPHERD'S PIE WITH POTATO TOPPING
This comes from Kathy Kingsley, About.com's American Food guide. Kathy writes, “Although this dish is called a “pie,” there isn’t any pastry involved. It is simply a mix of ground turkey and vegetables in a sauce with a topping of mashed potatoes. The dish is browned in the oven for a delicious example of comfort food. For a pretty effect, pipe the topping over the filling, using a pastry bag fitted with a star tip. Serve this hearty meal with a steamed green vegetable.” The recipe serves 6 to 8 and can be viewed online here.
Ingredients
Potato Topping
3 1/2 pounds russet or Yukon Gold potatoes, peeled and cut into 2-inches pieces
1 cup whole milk
2 tablespoons butter
3/4 teaspoon salt
3 medium carrots, peeled and diced
1 1/2 tablespoons vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 1/2 pounds ground turkey
1 cup thawed frozen peas
3/4 cup fresh or thawed frozen corn kernels
One 14.5-ounce can diced tomatoes, drained
1 tablespoon tomato paste
Yield: Serves 6 to 8
Preparation
Make the potato topping: In a large saucepan, combine the potatoes with enough cold water to cover by 1 inch. Bring to a boil and cook until tender, about 15 minutes. Drain the potatoes well in a colander. In a large bowl, combine the potatoes, milk, butter, salt and pepper to taste. Using an electric mixer, beat on high speed until smooth. Set aside.
Preheat the oven to 350°F. Bring a small saucepan of lightly salted water to a boil. Add the carrots and cook for 2 minutes to blanch. Drain and set aside.
Heat the oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the garlic and cook for 15 seconds. Stir in the ground turkey, breaking up the large pieces with a fork, and cook until browned. Add the blanched carrots, peas, corn, tomatoes, and tomato paste. Mix well. Cook, stirring often, until the flavors have blended, about 10 minutes. Season with black pepper to taste.
Spray a 3-quart gratin dish or shallow casserole with vegetable oil spray. Spoon the vegetable-turkey mixture into the prepared dish. Top with dollops of mashed potatoes. Bake for 30 to 45 minutes, until heated through. Serve hot.
Recipe Notes
• You can mash any type of potato, but those with a high starch/low water content, such as russet and Yukon Gold, produce perfect results. The starch creates a fluffy texture, and the low water content allows them to absorb milk and butter without becoming gummy.
• Never try to whip potatoes in a food processor or you will have a gluey mess.
• Ideally, mashed potatoes should be served freshly made, but this is not always possible. Mash them up to 1 hour before serving, reserving one-third of the milk. Place them in a heatproof bowl, set over a pan of barely simmering water. Pour the reserved milk over the top. Just before serving, stir the milk into the potatoes.
• Potatoes are more fragile than you might think, so handle them carefully to prevent bruising. Keep them unwashed in a cool, dark, well-ventilated place. If stored in a place that is too hot, the sugar will convert to starch and the potatoes will lose their natural sweetness.
• Choose fairly clean, smooth, firm potatoes. For even cooking, pick potatoes that are about the same size. Do not select ones with wrinkled skins, soft dark spots, cut surfaces, or green areas. Green spots mean they have been exposed to light; cut the spot off before cooking to eliminate bitterness.
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
BROCCOLI AND CHEESE PIE
Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
Info: http://diabeticgourmet.com/book_archive/details/88.shtml
Ingredients
Nonstick cooking spray
1 cup fresh broccoli, small florets
1/2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1/4 teaspoon pepper
Directions
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Nutritional Information Per Serving (1/4 of recipe): Calories: 171, Fat: 11 g, Cholesterol: 85 mg, Sodium: 268 mg, Carbohydrate: 5 g, Protein; 13 g; Diabetic Exchanges: 1 High-Fat Meat, 1 Medium-Fat Meat
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
EASY SPOON BREAD
This comes from Elizabeth Yetter, About.com's Bread Baking guide. She writes, “If you need to serve a bread with your meals, but don't feel like taking a long time preparing a yeast bread, try out this recipe for an easy spoon bread. It rises with baking powder, not active dry yeast, so there is no waiting for rising times.
“This bread goes well with a gravy meal, such as a roast with gravy and mashed potatoes or a roasted chicken with gravy. You can also serve it topped with whipped butter.
“Leftovers can be covered and saved in the refrigerator for up to 24 hours. To reheat, cover with gravy and cut meat. Cover dish with plastic wrap or lid and reheat in the microwave. It is not as good as when it was fresh out of the oven, but it is still better than any prepackaged meal you might buy in the freezer department in the grocery store.”
Prep Time: 10 minutes; Cook Time: 35 minutes; Total Time: 45 minutes; Yield: 8 servings
You can view this online here.
Ingredients
1-1/3 cups water1 cup yellow cornmeal
1-1/2 tsp salt
1-1/3 tsp granulated sugar
1/4 cup butter
1-1/4 cups milk
3 large eggs, lightly beaten
1 tsp baking powder
Preparation
Grease a 2 quart pan or casserole dish. Bring water to a boil. Remove from the burner and let cool for 5 minutes. In a medium bowl, mix together the cornmeal, salt, and sugar. Pour the hot water over the cornmeal mix and mix. Add butter and mix until completely melted. Set bowl aside and let the mixture cool. Finally, add the milk, eggs, and baking powder.
Scrape the batter into the greased pan. Place the pan into a larger, shallow pan that is filled with water. Place in a preheated oven at 350 degrees F. Bake for 35 minutes or until the top is a firm crust. Remove from the oven and serve immediately using a spoon.
Note: Elizabeth adds, “You can use any type of milk in this recipe: whole milk, skim, low fat, etc...Soy milk can be replaced with almond milk or any time of milk.”
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