If it's Thursday - and it appears that it is - it's time for six yummy diabetic recipes. Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/743.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
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/744.shtml
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g ; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg ; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
Showing posts with label Vegetable Beef Barley Soup. Show all posts
Showing posts with label Vegetable Beef Barley Soup. Show all posts
Thursday, October 22, 2015
Thursday, June 18, 2015
Diabetic Thursday
Enjoy!
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale. Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake): Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g, Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g, Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g; Diabetic Exchanges: 1-1/2 Starch
OLD-FASHIONED SPICED BANANA BREAD
Yield: 9 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1-1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon allspice
1/2 teaspoon ginger
1/4 teaspoon salt
1 egg, beaten
2 bananas, mashed
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/3 cup fat-free milk
Directions
Preheat the oven to 350 degrees F. In a large bowl, combine the all-purpose flour, whole-wheat flour, sugar, baking powder, cinnamon, allspice, ginger, and salt.
In a medium bowl, combine the eggs, bananas, oil, and milk. Add the banana mixture slowly to the flour mixture and mix until just combined. Don't overbeat.
Spray a 9x5x3-inch loaf pan with nonstick spray. Dust the pan lightly with flour. Pour the batter into the prepared pan.
Bake the banana bread for 45-50 minutes until a knife inserted in the center comes out clean. Let the bread cool in the pan for 15 minutes, then turn the loaf out onto a rack and cool completely.
Nutritional Information Per Serving (1 slice): Calories: 214, Fat: 8 g, Cholesterol: 47 mg, Sodium: 165 mg, Carbohydrate: 33 g, Dietary Fiber: 2 g, Sugars: 16 g, Protein: 4 g; Diabetic Exchanges: 2 Carbohydrate, 1-1/2 Fat
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CHICKEN JAMBALAYA
Makes 6 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FIESTA SLAW
Makes 10 servings.
View online: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl.
Add dressing and toss to mix and coat well. Season with salt and pepper to taste.
Cover and refrigerate until the vegetables soften a little but remain crunchy (about 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale. Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake): Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g, Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g, Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g; Diabetic Exchanges: 1-1/2 Starch
OLD-FASHIONED SPICED BANANA BREAD
Yield: 9 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1-1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon allspice
1/2 teaspoon ginger
1/4 teaspoon salt
1 egg, beaten
2 bananas, mashed
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/3 cup fat-free milk
Directions
Preheat the oven to 350 degrees F. In a large bowl, combine the all-purpose flour, whole-wheat flour, sugar, baking powder, cinnamon, allspice, ginger, and salt.
In a medium bowl, combine the eggs, bananas, oil, and milk. Add the banana mixture slowly to the flour mixture and mix until just combined. Don't overbeat.
Spray a 9x5x3-inch loaf pan with nonstick spray. Dust the pan lightly with flour. Pour the batter into the prepared pan.
Bake the banana bread for 45-50 minutes until a knife inserted in the center comes out clean. Let the bread cool in the pan for 15 minutes, then turn the loaf out onto a rack and cool completely.
Nutritional Information Per Serving (1 slice): Calories: 214, Fat: 8 g, Cholesterol: 47 mg, Sodium: 165 mg, Carbohydrate: 33 g, Dietary Fiber: 2 g, Sugars: 16 g, Protein: 4 g; Diabetic Exchanges: 2 Carbohydrate, 1-1/2 Fat
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CHICKEN JAMBALAYA
Makes 6 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FIESTA SLAW
Makes 10 servings.
View online: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl.
Add dressing and toss to mix and coat well. Season with salt and pepper to taste.
Cover and refrigerate until the vegetables soften a little but remain crunchy (about 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Tuesday, May 26, 2015
Tuesday Recipes
Tuesdays after a three-day-weekend are a little rough. But on the plus side, it leaves us with a four-day work-week (some of us, anyway). In the meantime, here are today's recipes. Enjoy!
PEACH COOKIES
This comes from Delish's newsletter; it's originally from Cooking Classy. The official recipe's title is: Peach Cookies {That Look Like a Real Peach}. Yield: 17 sandwiched cookies (34 singles)
To view this online, click here.
Ingredients
1 1/2 cups all-purpose flour
1 3/4 tsp baking powder
1/4 tsp salt
10 1/2 Tbsp butter, softened
1/3 cup granulated sugar
1/4 cup packed light-brown sugar
1 large egg
2 Tbsp sour cream
3/4 tsp vanilla extract
Filling and Coating
peach jam or preserves
6 Tbsp milk, divided
red and yellow food coloring
1/2 cup granulated sugar
fresh mint leaves, for garnish (optional)
you'll also need a clean paintbrush
Directions
Preheat oven to 375 degrees. In a mixing bowl, whisk together flour, baking powder and salt, set aside.
In the bowl of an electric mixer, fitted with the paddle attachment, cream together butter, granulated sugar and light-brown sugar on medium-low speed until well blended, about 1 minute. Mix in egg and vanilla. Add sour cream and mix until blended. With mixer on low speed, slowly add in dry ingredients and mix just until incorporated.
Scoop dough out 1 even tablespoon at a time and with buttered hands roll dough into a ball. Place balls on cookie sheet (you can fit 15 per sheet but then you are left with 4 in the end so unless you were making a double batch it wouldn't matter to try and fit that many). Bake in preheated oven 14-15 minutes until bottoms are lightly golden brown. Transfer cookies to a wire rack to cool. Allow cookies to cool completely then spread about 1 teaspoon of peach jam evenly across the bottom of one cookie then gently press another cookie over the jam layer to sandwich them together. Repeat this process with remaining cookies.
To decorate cookies, pour 3 tbsp of milk into two small bowls. Tint one bowl of milk with red food coloring until it reaches a vibrant pink, then tint the other bowl of milk with yellow food coloring until its reaches a vibrant yellow. Take a paint brush and dip into the yellow tinted milk then paint randomly across both cookies leaving some areas unpainted. Then dip paintbrush into red tinted milk and paint randomly across unpainted areas and blend slightly (tip: I found the less milk I was able to paint across the cookie the better because then your cookies won't become soggy. You really don't need very much at all). Immediately after painting cookie, dip and coat entire cookie with sugar. Insert one or two fresh mint leaves into the side of each cookie if desired. Store in an airtight container.
BLUEBERRY-PINEAPPLE PARFAIT
This comes from FamilyTime.com, and starts off, “A quick and easy parfait!” Pref time: 5 minutes; Cooking time: 0; Serves: 4.
To view this online, click here.
Ingredients
1 can (20 ounces) pineapple chunks, drained
1 container (8 ounces) fat free lemon yogurt
1 1/2 cups fresh blueberries
1/2 cup granola
Directions
In a small bowl, combine pineapple, with half of the yogurt.
In four small wine or juice glasses, spoon alternate layers of pineapple mixure, blueberries and granola, repeating twice.
Top with a dollop of yogurt.
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
BROCCOLI RAAB WITH GARLIC, WHITE BEANS, TOMATOES, AND PARMESAN
This one is from the September 2008 issue of Vegetarian Times, page 44. It starts off, “The depth of the wok allows you to simultaneously sauté and steam the broccoli raab while preserving its beautiful green color. To make the dish vegan, garnish with toasted breadcrumbs instead of Parmesan cheese.” Serves 5 in 30 minutes or less.
To view this online, click here.
3 Tbs. olive oil, divided
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches broccoli raab, trimmed and coarsely chopped
1 tsp. red pepper flakes
1 pint grape tomatoes
1 14-oz. can white beans, rinsed and drained
1/4 cup grated Parmesan cheese, for garnish
Heat 2 Tbs. oil in wok over medium-high heat. Sauté garlic until it sizzles, then add broccoli raab and red pepper flakes. Season with salt, and sauté 5 to 7 minutes, or until broccoli raab is wilted. Transfer broccoli raab from wok to serving plate.
Add remaining 1 Tbs. oil to wok. Add tomatoes, and cook 5 to 7 minutes, or until skins brown and tomatoes begin to split, stirring occasionally. Stir in white beans, and cook 2 to 3 minutes, or until heated through. Spoon tomato-bean mixture on top of broccoli raab, and garnish with Parmesan.
nutritional information Per Serving: Calories: 220; Protein: 11 g; Total Fat: 9.5 g; Saturated Fat: 2 g; Carbohydrates: 24 g; Cholesterol: 0 mg; Sodium: 604 mg; Fiber: 7 g; Sugar: 3 g; Gluten-Free
EGGPLANT AND PASTA ROLLS
This comes from Danette St. Onge, About.com's Italian Food expert. She writes, "This dish is quick and easy to prepare, but makes for a beautiful presentation and a satisfying antipasto, primo, or even a vegetarian main dish accompanied by a salad or vegetable side. " Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 large eggplants, washed and dried
Olive oil, for brushing eggplant slices before grilling
4 large, very ripe and flavorful tomatoes (should give you about 3 cups when diced)
2 tablespoons extra-virgin olive oil
1 small clove garlic, peeled and finely minced
1 small shallot, peeled and finely minced
2 fresh basil leaves, roughly chopped
Fine sea salt and freshly ground black pepper, to taste
1/2 pound (227 grams) spaghetti
Freshly grated Parmigiano Reggiano cheese, for serving
Optional: finely chopped chives, fresh basil leaves, or flat-leaf parsley, for garnish
Preparation
For the eggplants:
Cut off the stem end of the eggplants and then cut the eggplants lengthwise into slices about 1/4-inch (1/2-centimeter) thick. Lightly brush each side with olive oil and then grill the slices for 2 to 3 minutes per side on a charcoal or gas grill or stovetop grill pan over medium-high heat. Set grilled eggplant slices aside while you make the tomato sauce.
For the sauce:
Cut a small, shallow "X" shape in the bottom of each tomato with a sharp paring knife.
Drop the tomatoes into a large pot of boiling water for about 45 to 60 seconds, then remove the tomatoes from the boiling water with a slotted spoon or mesh skimmer and drop them into a bowl of ice water to cool. When the tomatoes are cool enough to handle, drain them well, slip the peels off (they should peel away easily from the X using either your fingers or a paring knife) and finely dice the tomatoes. Heat the extra-virgin olive oil and the minced garlic and shallot in a heavy-bottomed pot over medium heat. Saute until softened and lightly golden, about 3 to 5 minutes. Add the diced tomatoes and basil, season to taste with salt and pepper, and cover. Let simmer over low heat for 15 to 20 minutes while you cook the spaghetti.
While sauce is simmering, cook the spaghetti just until al dente in a large pot of boiling salted water. When done, drain and return to the pot. Add the tato sauce (reserving several spoonfuls for garnishing the finished rolls) and stir with a wooden spoon to coat the pasta well with the sauce.
To assemble:
Divide the spaghetti evenly between the eggplant slices, using a fork or your fingers to arrange it into a loop shape. Roll up the eggplant around each pasta bundle (use a toothpick to secure the roll, if necessary). Add a dollop of the reserved tomato sauce to each roll and a sprinkle of freshly grated Parmigiano Reggiano cheese. Serve immediately.
Optional:
Sprinkle the eggplant rolls with finely chopped chives, fresh basil or flat-leaf parsley and freshly grated Parmigiano Reggiano cheese.
CACCIATORE
This also comes from The Healing Heart Foundation website, and starts off, "A single-skillet quick and easy version of the old Italian favorite Hunters' Stew." It serves 6.
This recipe also comes with several Healing Heart Hints:
"This is the way hunters in old Italy prepared whatever game they found. It's just as delicious made with all vegetables, meat substitutes or low-fat tofu. If bean curd or seitan is not available, crumble in two or three fat-free Boca Burgers instead for a 'beef' flavored dish that meat-eaters will not know was vegetarian.
"Dried bean curd (thit chay) is available in many Asian food markets. It comes in many forms, but for this dish, chips are recommended. Be sure to read the labels, some brands of bean curd are high in fat, others contain no fat at all.
"Seitan is a meat substitute made from wheat gluten, a protein in wheat that can be boiled and baked with various spices to make it resemble almost any kind of meat or fish. Seitan can be prepared at home, or it can be bought already prepared, usually frozen, in many health food stores and some Asian food markets."
2 T balsamic vinegar
1 1/2 C seitan or bean curd
1 C mushrooms
1 stalk celery, coarsely chopped
1 medium carrot, coarsely chopped
1 large onion, coarsely chopped
2 sweet bell peppers, 1 green & 1 red, coarsely chopped
3 cloves of fresh garlic (or 1 t dried minced)
28-oz can chunky tomato sauce
1/3 C dry white wine or sherry
2 t dried oregano
2 t sweetener (succanat, sugar or substitute)
1/8 t freshly-ground pepper
1/2 t salt
In a large skillet, saute mushrooms, celery, carrot, onion, peppers and garlic in balsamic vinegar until tender (add a small amount of water, if needed). Add tomato sauce, bean curd, wine, oregano, salt, black pepper, and sugar. Bring to boil; reduce heat. Cover and simmer for 20 minutes. Serve over rice or pasta.
6 servings, each 164 calories: 6% from fat (0.6 g), 67% from carbohydrates (26.2 g), 30% from protein (12.2 g). Sodium 284 mg, Fiber 3.6 g.
PEACH COOKIES
This comes from Delish's newsletter; it's originally from Cooking Classy. The official recipe's title is: Peach Cookies {That Look Like a Real Peach}. Yield: 17 sandwiched cookies (34 singles)
To view this online, click here.
Ingredients
1 1/2 cups all-purpose flour
1 3/4 tsp baking powder
1/4 tsp salt
10 1/2 Tbsp butter, softened
1/3 cup granulated sugar
1/4 cup packed light-brown sugar
1 large egg
2 Tbsp sour cream
3/4 tsp vanilla extract
Filling and Coating
peach jam or preserves
6 Tbsp milk, divided
red and yellow food coloring
1/2 cup granulated sugar
fresh mint leaves, for garnish (optional)
you'll also need a clean paintbrush
Directions
Preheat oven to 375 degrees. In a mixing bowl, whisk together flour, baking powder and salt, set aside.
In the bowl of an electric mixer, fitted with the paddle attachment, cream together butter, granulated sugar and light-brown sugar on medium-low speed until well blended, about 1 minute. Mix in egg and vanilla. Add sour cream and mix until blended. With mixer on low speed, slowly add in dry ingredients and mix just until incorporated.
Scoop dough out 1 even tablespoon at a time and with buttered hands roll dough into a ball. Place balls on cookie sheet (you can fit 15 per sheet but then you are left with 4 in the end so unless you were making a double batch it wouldn't matter to try and fit that many). Bake in preheated oven 14-15 minutes until bottoms are lightly golden brown. Transfer cookies to a wire rack to cool. Allow cookies to cool completely then spread about 1 teaspoon of peach jam evenly across the bottom of one cookie then gently press another cookie over the jam layer to sandwich them together. Repeat this process with remaining cookies.
To decorate cookies, pour 3 tbsp of milk into two small bowls. Tint one bowl of milk with red food coloring until it reaches a vibrant pink, then tint the other bowl of milk with yellow food coloring until its reaches a vibrant yellow. Take a paint brush and dip into the yellow tinted milk then paint randomly across both cookies leaving some areas unpainted. Then dip paintbrush into red tinted milk and paint randomly across unpainted areas and blend slightly (tip: I found the less milk I was able to paint across the cookie the better because then your cookies won't become soggy. You really don't need very much at all). Immediately after painting cookie, dip and coat entire cookie with sugar. Insert one or two fresh mint leaves into the side of each cookie if desired. Store in an airtight container.
BLUEBERRY-PINEAPPLE PARFAIT
This comes from FamilyTime.com, and starts off, “A quick and easy parfait!” Pref time: 5 minutes; Cooking time: 0; Serves: 4.
To view this online, click here.
Ingredients
1 can (20 ounces) pineapple chunks, drained
1 container (8 ounces) fat free lemon yogurt
1 1/2 cups fresh blueberries
1/2 cup granola
Directions
In a small bowl, combine pineapple, with half of the yogurt.
In four small wine or juice glasses, spoon alternate layers of pineapple mixure, blueberries and granola, repeating twice.
Top with a dollop of yogurt.
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
BROCCOLI RAAB WITH GARLIC, WHITE BEANS, TOMATOES, AND PARMESAN
This one is from the September 2008 issue of Vegetarian Times, page 44. It starts off, “The depth of the wok allows you to simultaneously sauté and steam the broccoli raab while preserving its beautiful green color. To make the dish vegan, garnish with toasted breadcrumbs instead of Parmesan cheese.” Serves 5 in 30 minutes or less.
To view this online, click here.
3 Tbs. olive oil, divided
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches broccoli raab, trimmed and coarsely chopped
1 tsp. red pepper flakes
1 pint grape tomatoes
1 14-oz. can white beans, rinsed and drained
1/4 cup grated Parmesan cheese, for garnish
Heat 2 Tbs. oil in wok over medium-high heat. Sauté garlic until it sizzles, then add broccoli raab and red pepper flakes. Season with salt, and sauté 5 to 7 minutes, or until broccoli raab is wilted. Transfer broccoli raab from wok to serving plate.
Add remaining 1 Tbs. oil to wok. Add tomatoes, and cook 5 to 7 minutes, or until skins brown and tomatoes begin to split, stirring occasionally. Stir in white beans, and cook 2 to 3 minutes, or until heated through. Spoon tomato-bean mixture on top of broccoli raab, and garnish with Parmesan.
nutritional information Per Serving: Calories: 220; Protein: 11 g; Total Fat: 9.5 g; Saturated Fat: 2 g; Carbohydrates: 24 g; Cholesterol: 0 mg; Sodium: 604 mg; Fiber: 7 g; Sugar: 3 g; Gluten-Free
EGGPLANT AND PASTA ROLLS
This comes from Danette St. Onge, About.com's Italian Food expert. She writes, "This dish is quick and easy to prepare, but makes for a beautiful presentation and a satisfying antipasto, primo, or even a vegetarian main dish accompanied by a salad or vegetable side. " Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 large eggplants, washed and dried
Olive oil, for brushing eggplant slices before grilling
4 large, very ripe and flavorful tomatoes (should give you about 3 cups when diced)
2 tablespoons extra-virgin olive oil
1 small clove garlic, peeled and finely minced
1 small shallot, peeled and finely minced
2 fresh basil leaves, roughly chopped
Fine sea salt and freshly ground black pepper, to taste
1/2 pound (227 grams) spaghetti
Freshly grated Parmigiano Reggiano cheese, for serving
Optional: finely chopped chives, fresh basil leaves, or flat-leaf parsley, for garnish
Preparation
For the eggplants:
Cut off the stem end of the eggplants and then cut the eggplants lengthwise into slices about 1/4-inch (1/2-centimeter) thick. Lightly brush each side with olive oil and then grill the slices for 2 to 3 minutes per side on a charcoal or gas grill or stovetop grill pan over medium-high heat. Set grilled eggplant slices aside while you make the tomato sauce.
For the sauce:
Cut a small, shallow "X" shape in the bottom of each tomato with a sharp paring knife.
Drop the tomatoes into a large pot of boiling water for about 45 to 60 seconds, then remove the tomatoes from the boiling water with a slotted spoon or mesh skimmer and drop them into a bowl of ice water to cool. When the tomatoes are cool enough to handle, drain them well, slip the peels off (they should peel away easily from the X using either your fingers or a paring knife) and finely dice the tomatoes. Heat the extra-virgin olive oil and the minced garlic and shallot in a heavy-bottomed pot over medium heat. Saute until softened and lightly golden, about 3 to 5 minutes. Add the diced tomatoes and basil, season to taste with salt and pepper, and cover. Let simmer over low heat for 15 to 20 minutes while you cook the spaghetti.
While sauce is simmering, cook the spaghetti just until al dente in a large pot of boiling salted water. When done, drain and return to the pot. Add the tato sauce (reserving several spoonfuls for garnishing the finished rolls) and stir with a wooden spoon to coat the pasta well with the sauce.
To assemble:
Divide the spaghetti evenly between the eggplant slices, using a fork or your fingers to arrange it into a loop shape. Roll up the eggplant around each pasta bundle (use a toothpick to secure the roll, if necessary). Add a dollop of the reserved tomato sauce to each roll and a sprinkle of freshly grated Parmigiano Reggiano cheese. Serve immediately.
Optional:
Sprinkle the eggplant rolls with finely chopped chives, fresh basil or flat-leaf parsley and freshly grated Parmigiano Reggiano cheese.
CACCIATORE
This also comes from The Healing Heart Foundation website, and starts off, "A single-skillet quick and easy version of the old Italian favorite Hunters' Stew." It serves 6.
This recipe also comes with several Healing Heart Hints:
"This is the way hunters in old Italy prepared whatever game they found. It's just as delicious made with all vegetables, meat substitutes or low-fat tofu. If bean curd or seitan is not available, crumble in two or three fat-free Boca Burgers instead for a 'beef' flavored dish that meat-eaters will not know was vegetarian.
"Dried bean curd (thit chay) is available in many Asian food markets. It comes in many forms, but for this dish, chips are recommended. Be sure to read the labels, some brands of bean curd are high in fat, others contain no fat at all.
"Seitan is a meat substitute made from wheat gluten, a protein in wheat that can be boiled and baked with various spices to make it resemble almost any kind of meat or fish. Seitan can be prepared at home, or it can be bought already prepared, usually frozen, in many health food stores and some Asian food markets."
2 T balsamic vinegar
1 1/2 C seitan or bean curd
1 C mushrooms
1 stalk celery, coarsely chopped
1 medium carrot, coarsely chopped
1 large onion, coarsely chopped
2 sweet bell peppers, 1 green & 1 red, coarsely chopped
3 cloves of fresh garlic (or 1 t dried minced)
28-oz can chunky tomato sauce
1/3 C dry white wine or sherry
2 t dried oregano
2 t sweetener (succanat, sugar or substitute)
1/8 t freshly-ground pepper
1/2 t salt
In a large skillet, saute mushrooms, celery, carrot, onion, peppers and garlic in balsamic vinegar until tender (add a small amount of water, if needed). Add tomato sauce, bean curd, wine, oregano, salt, black pepper, and sugar. Bring to boil; reduce heat. Cover and simmer for 20 minutes. Serve over rice or pasta.
6 servings, each 164 calories: 6% from fat (0.6 g), 67% from carbohydrates (26.2 g), 30% from protein (12.2 g). Sodium 284 mg, Fiber 3.6 g.
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