Here are today's six recipes. Enjoy!
SPICED BLUEBERRY ICE DREAM
This comes from the June 2015 issue of Better Nutrition, page 56. It’s a magazine that I picked up at a local health food store, a really cool place in the Tampa Bay area, called Rollin’ Oats. This recipes starts off, “This antioxidant-packed alternative to ice cream can be made dairy-free with soy or coconut yogurt, the latter of which is Paleo-friendly.” Serves 4.
1 pint fresh blueberries
1 Tbs. finely minced fresh ginger
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 cup rice syrup or coconut nectar, or to taste
1/4 cup fresh-squeezed orange juice
2 tsp. vanilla extract
1/4 tsp. liquid vanilla stevia, optional
1 1/2 (12 oz.) plain Greek yogurt
Combine all ingredients in food processor in the order listed, and process until blueberries are broken down but mixture isn’t completely smooth, about 10 – 20 seconds, scraping down sides once or twice. Follow directions on any ice cream maker to freeze. Enjoy immediately.
Note: The recipe adds, “If you don’t have an ice cream maker, transfer contents to a 9 x 19-inch, freeze-safe container, and freeze. Remove the container every 30 minutes, whisk contents well, and return to the freezer. Do this for 90 minutes – three mixing sessions. Then freeze to firm consistency, about 2 hours. If ice cream overfreezes, thaw for 10 minutes on the counter and process until smooth in the food processor. You can also enjoy this treat as is, with no freezing.”
Per serving: 120 cal; 8 g protein; 1 g total fat (0 g sat. fat); 18 g carb; 5 mg cholesterol; 35 mg sod; 2 g fiber; 13 g sugars
POTATO CAVATELLI
This came from the May 6, 2015 edition of The New York Times, page D6, from an article that started on D1 (“The Family Recipes,” by Kim Severson). Time: 45 minutes; Yield: 6 servings as a first course, 4 as a main course.
2 large russet potatoes
1 tablespoon butter
1/4 cup milk
1/4 cup neutral oil, like canola
1 teaspoon kkosher salt
4 eggs
3 cups flour, plus more for rolling
Boil potatoes unpeeled and send through a ricer to make 2 cups. Alternately, peel and boil, then mash. Mix in butter and milk. Let cool.
In a sturdy bowl, using a stand mixer with a dough hook, or a wooden spoon, or your hands, mix potatoes, oil, salt and eggs until smooth. Work in 2 cupgs flour, gradually adding more until dough is still and not sticky. (The amount of flour needed can vary greatly.)
Pinch off a ball of dough, roll into a rope about an inch in diameter and cut into 3/4-inch dumplings. On a floured surface, press your thumb against the cut side of each dumpling and press down and away, so the dough flattens and flips up over your thumb. The result should look like a miniature hot dog bun.
In boiling salted water, cook cavatelli, stirring once or twice as soon as you put them in, for about 5 minutes or until they rise to the top. Alternately, put them in a single layer on a baking sheet, then store in the freezer in a plastic bag. Dumplings with take about 10 to 12 minutes to cook. Top with tomato sauce, pesto or butter and Parmesan.
COCONUT CREAM PIE
This also comes from Kim Severson’s article in the New York Times. Time: 1 hour, plus chilling time; Yield: 8 servings
1 prepared 9-inch pie shell
For the filling:
2 cups milk
3 egg yolks
1/2 cup sugar
1/2 teaspoon salt
2 1/2 tablespoons cornstarch
1 tablespoon butter, melted
1/2 teaspoon vanilla
1 cup sweetened, flaked coconut
For the meringue:
1/2 cup unsweetened coconut
3 egg whites
1/4 teaspoon cream of tartar
6 tablespoons sugar
Partly blind-bake the pie shell: Heat oven to 425 degrees. Roll out chilled pie dough and place in a 9-inch pie pan. (Glass is best.) Trim and flute or crimp the edges, pierce the bottom crust with a fork 6 to 8 times, then cover with a large square of parchment or foil. It should hang over the edges. Carefully pour 2 or 3 cups of dried beans or pie weights onto the foil or parchment, and spread evenly so they reach the sides of the pie. Bake 12 to 16 minutes or until crust is lightly browned. If crust edges are browning too quickly, make a little collar from foil and cover for remaining baking time.
Make the filling: Scald milk by placing it in a saucepan over medium heat. Stir frequently until it just begins to foam and bubble around the edges. Set aside to let cool slightly. In the top of a double boiler, or in another saucepan that will fit over a pot of boiling water, beat together egg yolks, sugar, salt and cornstarch. Stir in melted butter, then add the milk.
Place the saucepan over the boiling water and whisk until the mixture thickens. This will take 2 to 5 minutes. Remove from heat, stir in vanilla and sweetened coconut until well distributed. Pour into the pie shell.
Make the meringue: Toast the unsweetened coconut lightly in a small saute pan on the stove over medium heat, stirring frequently to prevent burning. Set aside. In a stand mixer or with a bowl and whisk, mix egg whites and cream of tartar until the mixture is foamy. If using a stand mixer, keep speed on medium. Then, turn mixer to high and gradually pour in sugar, a tablespoon at a time. If whisking, make sure sugar is dissolved before each new addition of sugar. Keep beating until the meringue is glossy and forms soft peaks. Be careful not to whip into stiff peaks.
Pour the meringue over the pie filling. Using a spatula, scoot the meringue to the edge of the crust so it forms a seal. Swirl the spatula through the rest of the meringue, distributing it evenly and dipping the edge of the spatula across the top of the meringue to make little peaks. Sprinkle evenly with the unsweetened coconut.
Bake 15 to 20 minutes, or until meringue in golden brown. Cool on a wire rack. Refrigerate for at least 3 hours before serving.
SPINACH AND CITRUS SALAD
This starts off, “Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.” Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/233.shtml
Ingredients
6-7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste
Directions
Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 30 mg; Carbohydrates: 12 g; Exchanges: 1 Vegetable, 1/2 Fruit; 1/2 Fat
EASY HOMEMADE MEATLOAF
Servings: 6
To view this recipe online, click here.
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well. Form into a loaf. Place in foil-lined 5x9 pan. Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258 ; Protein: 7 g ; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
SHEPHERD'S PIE WITH POTATO TOPPING
This is from Kathy Kingsley, About.com's American Food expert. She 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.” Yield: Serves 6 to 8.
To view this online, click 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
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.
Tuesday, June 9, 2015
Monday, June 8, 2015
Meatless Monday
Time for another Meatless Monday. Enjoy!
PENNE WITH DARK LEAFY PESTO AND ROASTED SQUASH
From the June 2015 issue of Vegetarian Times, page 55. It starts off, “Penne is a good pasta choice with pesto because the sauce gets into the grooves on the medium-size tubes.” Serves 6 in 30 minutes or less.
To view online, click here.
3 yellow squash, quartered and sliced 1/2-inch-thick
3 zucchini, quartered and sliced 1/2-inch thick
1 Tbs. olive oil
6 oz. penne or other medium-size pasta (1 1/2 cups)
1/4 cup Dark Leafy Pesto (recipe follows)
Preheat oven to 425°F. Toss yellow squash and zucchini with oil, and spread on one or two large baking sheets. Roast 20 to 25 minutes, or until vegetables are browned, tossing once or twice.
Meanwhile, cook penne according to package directions. Drain, and reserve 1/4 cup cooking water.
Toss penne with pesto and reserved pasta cooking water. Divide among bowls, and top with squash.
nutritional information Per 1-cup serving: Calories: 222; Protein: 7 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 28 g; Cholesterol: less than 1 mg; Sodium: 25 mg; Fiber: 3 g; Sugar: 6 g
DARK LEAFY PESTO
Also from page 55 of the June 2014 issue of Vegetarian Times. This one starts off, “Made with blanched greens, this pesto gets a hint of Southern flavor from pecans and fresh sage. You could even spice it up with a dash of hot sauce.” Makes 1 cup in 30 minutes or less.
To view this online, click here.
8 oz. collard, kale, or mustard greens, tough stems trimmed
1/4 cup pecans
1/4 cup Parmesan cheese or nutritional yeast
3 cloves garlic, peeled
1/4 cup sage leaves
2/3 cup olive oil
1/2 tsp. salt, optional
1/8 tsp. freshly ground black pepper
Blanch collard greens in large pot of boiling salted water 3 minutes. Refresh under cold water. Drain, pat dry, and tear into pieces.
Pulse pecans, Parmesan, and garlic in food processor until finely chopped. Add collard and sage leaves, and pulse until greens are finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper.
nutritional information Per 1-tbs. Serving: Calories: 100; Protein: less than 1 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: less than 1 g; Cholesterol: 1 mg; Sodium: 21 mg; Fiber: less than 1 g; Sugar: less than 1 g; Gluten-Free
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
CITRUS COLLARDS WITH RAISINS
This is from the November 2009 issue of Vegetarian Times. It begins, "'This is my signature dish,' says Chef Bryant Terry proudly. 'When it was first published, the recipe was my way of showing you can take traditional cuisine and reinvent it—I grew up on collard greens that weren't considered done unless they'd cooked at least two hours.'"
To view this online, click here.
1 1/2 lb. collard greens, tough stems trimmed
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
2/3 cup raisins
1/2 tsp. salt
1/3 cup freshly squeezed orange juice
Stack several collard leaves atop one another, and roll into tight cylinder. Slice crosswise into strips.
Cook greens in large pot of boiling, salted water 8 to 10 minutes, or until softened. Drain, and plunge into large bowl of cold water to stop cooking.
Heat oil in large skillet over medium heat. Add garlic, and sauté 1 minute. Add drained collards, raisins, and salt, and sauté 3 minutes. Stir in orange juice, and cook 15 seconds more. Season with salt and pepper, if desired.
nutritional information Per 1/2-cup serving: Calories: 105; Protein: 3 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 21 g; Cholesterol: 0 mg; Sodium: 65 mg; Fiber: 3 g; Sugar: 12 g; Vegan; Gluten-Free
GRITS SOUFFLES WITH TOMATO COULIS
From the April 2007 issue of Vegetarian Times. It begins, “Serve these individual soufflés unmolded, as shown, or in ramekins.” Serves 6.
To view this online, click here.
1 cup grits, plus extra for dusting
3 cups low-fat milk
2 tsp. baking powder
1/3 lb. steamed asparagus, chopped
1 cup shredded cheddar cheese
1/2 cup shredded aged Gouda cheese
3 large egg whites plus 1 large egg
2 tsp. garlic oil
1 small onion, chopped (about 1 cup)
1 15-oz. can diced Italian-style tomatoes
1/4 tsp. crushed red pepper
To make Soufflés: Preheat oven to 375°F. Coat 6 8-oz. ramekins with cooking spray, and dust with grits.
Bring grits, milk and baking powder to a boil in pot. Reduce heat to medium and cook 8 minutes, whisking constantly. Cool 5 minutes, then stir in asparagus, cheeses and whole egg.
Beat egg whites with electric mixer until stiff peaks form. Fold into grits mixture. Season with salt and pepper. Divide among prepared ramekins. Bake 25 minutes, or until puffed and golden.
To make Tomato Coulis: Heat oil in pot over medium heat. Add onion, and sauté 6 minutes, or until soft. Add tomatoes and crushed red pepper, and simmer 12 minutes. Season with salt and pepper. Purée in blender until smooth. Unmold soufflés and serve with Tomato Coulis and asparagus spears for garnish, if desired.
nutritional information Per SERVING: Calories: 277; Protein: 15 g; Total Fat: 9 g; Saturated Fat: 5 g; Carbohydrates: 33 g; Cholesterol: 30 mg; Sodium: 598 mg; Fiber: 1 g; Sugar: 10 g
STRAWBERRY-LAVENDER SHORTCAKES
From the June 2013 issue of Vegetarian Times, page 61. It begins, “Dried food-grade lavender can be found online and in gourmet specialty shops. Here, it’s used to infuse macerated strawberries and to flavor the dough of tender shortcakes.” Serves 4.
To view online, click here.
4 cups quartered strawberries, plus more for garnish
3 Tbs. sugar, divided
1 tsp. lemon juice
2 tsp. dried lavender, divided
1 cup cake flour
1 tsp. baking powder
1/4 tsp. baking soda
4 Tbs. trans fat–free margarine or butter, cut into small pieces
1/4 cup plain almond milk
8 Tbs. light whipped cream, plus more if desired
Fold together strawberries, 2 Tbs. sugar, lemon juice, and 1 tsp. dried lavender in bowl. Chill 1 hour.
Preheat oven to 400°F. Line baking sheet with parchment paper, or spray with cooking spray. Whisk together cake flour, baking powder, baking soda, remaining 1 Tbs. sugar, and remaining 1 tsp. lavender in large bowl.
Mix in margarine with fork or pastry blender until mixture is crumbly. Stir in almond milk, adding more if necessary for mixture to hold together and form a ball.
Knead dough on floured work surface 3 to 4 times until dough is smooth. Cut out 4 dough circles with 2-inch cutter. Press together remaining dough, and cut out 1 or 2 more circles.
Transfer circles to prepared baking sheet, and bake 10 to 12 minutes, or until tops are golden. Cool. (Shortcakes will keep overnight wrapped in a towel.)
To serve: Split shortcakes in half crosswise. Place 4 bottom halves on plates; top each with 1/2 cup strawberry mixture and 1 Tbs. whipped cream. Add 4 shortcake tops, and garnish each with 1/4 cup more strawberry mixture and 1 Tbs. whipped cream. Use remaining shortcakes for breakfast or afternoon tea.
nutritional information Per Shortcake: Calories: 256; Protein: 3 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 233 mg; Fiber: 4 g; Sugar: 17 g; Gluten-Free
PENNE WITH DARK LEAFY PESTO AND ROASTED SQUASH
From the June 2015 issue of Vegetarian Times, page 55. It starts off, “Penne is a good pasta choice with pesto because the sauce gets into the grooves on the medium-size tubes.” Serves 6 in 30 minutes or less.
To view online, click here.
3 yellow squash, quartered and sliced 1/2-inch-thick
3 zucchini, quartered and sliced 1/2-inch thick
1 Tbs. olive oil
6 oz. penne or other medium-size pasta (1 1/2 cups)
1/4 cup Dark Leafy Pesto (recipe follows)
Preheat oven to 425°F. Toss yellow squash and zucchini with oil, and spread on one or two large baking sheets. Roast 20 to 25 minutes, or until vegetables are browned, tossing once or twice.
Meanwhile, cook penne according to package directions. Drain, and reserve 1/4 cup cooking water.
Toss penne with pesto and reserved pasta cooking water. Divide among bowls, and top with squash.
nutritional information Per 1-cup serving: Calories: 222; Protein: 7 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 28 g; Cholesterol: less than 1 mg; Sodium: 25 mg; Fiber: 3 g; Sugar: 6 g
DARK LEAFY PESTO
Also from page 55 of the June 2014 issue of Vegetarian Times. This one starts off, “Made with blanched greens, this pesto gets a hint of Southern flavor from pecans and fresh sage. You could even spice it up with a dash of hot sauce.” Makes 1 cup in 30 minutes or less.
To view this online, click here.
8 oz. collard, kale, or mustard greens, tough stems trimmed
1/4 cup pecans
1/4 cup Parmesan cheese or nutritional yeast
3 cloves garlic, peeled
1/4 cup sage leaves
2/3 cup olive oil
1/2 tsp. salt, optional
1/8 tsp. freshly ground black pepper
Blanch collard greens in large pot of boiling salted water 3 minutes. Refresh under cold water. Drain, pat dry, and tear into pieces.
Pulse pecans, Parmesan, and garlic in food processor until finely chopped. Add collard and sage leaves, and pulse until greens are finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper.
nutritional information Per 1-tbs. Serving: Calories: 100; Protein: less than 1 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: less than 1 g; Cholesterol: 1 mg; Sodium: 21 mg; Fiber: less than 1 g; Sugar: less than 1 g; Gluten-Free
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
CITRUS COLLARDS WITH RAISINS
This is from the November 2009 issue of Vegetarian Times. It begins, "'This is my signature dish,' says Chef Bryant Terry proudly. 'When it was first published, the recipe was my way of showing you can take traditional cuisine and reinvent it—I grew up on collard greens that weren't considered done unless they'd cooked at least two hours.'"
To view this online, click here.
1 1/2 lb. collard greens, tough stems trimmed
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
2/3 cup raisins
1/2 tsp. salt
1/3 cup freshly squeezed orange juice
Stack several collard leaves atop one another, and roll into tight cylinder. Slice crosswise into strips.
Cook greens in large pot of boiling, salted water 8 to 10 minutes, or until softened. Drain, and plunge into large bowl of cold water to stop cooking.
Heat oil in large skillet over medium heat. Add garlic, and sauté 1 minute. Add drained collards, raisins, and salt, and sauté 3 minutes. Stir in orange juice, and cook 15 seconds more. Season with salt and pepper, if desired.
nutritional information Per 1/2-cup serving: Calories: 105; Protein: 3 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 21 g; Cholesterol: 0 mg; Sodium: 65 mg; Fiber: 3 g; Sugar: 12 g; Vegan; Gluten-Free
GRITS SOUFFLES WITH TOMATO COULIS
From the April 2007 issue of Vegetarian Times. It begins, “Serve these individual soufflés unmolded, as shown, or in ramekins.” Serves 6.
To view this online, click here.
1 cup grits, plus extra for dusting
3 cups low-fat milk
2 tsp. baking powder
1/3 lb. steamed asparagus, chopped
1 cup shredded cheddar cheese
1/2 cup shredded aged Gouda cheese
3 large egg whites plus 1 large egg
2 tsp. garlic oil
1 small onion, chopped (about 1 cup)
1 15-oz. can diced Italian-style tomatoes
1/4 tsp. crushed red pepper
To make Soufflés: Preheat oven to 375°F. Coat 6 8-oz. ramekins with cooking spray, and dust with grits.
Bring grits, milk and baking powder to a boil in pot. Reduce heat to medium and cook 8 minutes, whisking constantly. Cool 5 minutes, then stir in asparagus, cheeses and whole egg.
Beat egg whites with electric mixer until stiff peaks form. Fold into grits mixture. Season with salt and pepper. Divide among prepared ramekins. Bake 25 minutes, or until puffed and golden.
To make Tomato Coulis: Heat oil in pot over medium heat. Add onion, and sauté 6 minutes, or until soft. Add tomatoes and crushed red pepper, and simmer 12 minutes. Season with salt and pepper. Purée in blender until smooth. Unmold soufflés and serve with Tomato Coulis and asparagus spears for garnish, if desired.
nutritional information Per SERVING: Calories: 277; Protein: 15 g; Total Fat: 9 g; Saturated Fat: 5 g; Carbohydrates: 33 g; Cholesterol: 30 mg; Sodium: 598 mg; Fiber: 1 g; Sugar: 10 g
STRAWBERRY-LAVENDER SHORTCAKES
From the June 2013 issue of Vegetarian Times, page 61. It begins, “Dried food-grade lavender can be found online and in gourmet specialty shops. Here, it’s used to infuse macerated strawberries and to flavor the dough of tender shortcakes.” Serves 4.
To view online, click here.
4 cups quartered strawberries, plus more for garnish
3 Tbs. sugar, divided
1 tsp. lemon juice
2 tsp. dried lavender, divided
1 cup cake flour
1 tsp. baking powder
1/4 tsp. baking soda
4 Tbs. trans fat–free margarine or butter, cut into small pieces
1/4 cup plain almond milk
8 Tbs. light whipped cream, plus more if desired
Fold together strawberries, 2 Tbs. sugar, lemon juice, and 1 tsp. dried lavender in bowl. Chill 1 hour.
Preheat oven to 400°F. Line baking sheet with parchment paper, or spray with cooking spray. Whisk together cake flour, baking powder, baking soda, remaining 1 Tbs. sugar, and remaining 1 tsp. lavender in large bowl.
Mix in margarine with fork or pastry blender until mixture is crumbly. Stir in almond milk, adding more if necessary for mixture to hold together and form a ball.
Knead dough on floured work surface 3 to 4 times until dough is smooth. Cut out 4 dough circles with 2-inch cutter. Press together remaining dough, and cut out 1 or 2 more circles.
Transfer circles to prepared baking sheet, and bake 10 to 12 minutes, or until tops are golden. Cool. (Shortcakes will keep overnight wrapped in a towel.)
To serve: Split shortcakes in half crosswise. Place 4 bottom halves on plates; top each with 1/2 cup strawberry mixture and 1 Tbs. whipped cream. Add 4 shortcake tops, and garnish each with 1/4 cup more strawberry mixture and 1 Tbs. whipped cream. Use remaining shortcakes for breakfast or afternoon tea.
nutritional information Per Shortcake: Calories: 256; Protein: 3 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 233 mg; Fiber: 4 g; Sugar: 17 g; Gluten-Free
Friday, June 5, 2015
Weekend Recipes
Finally, Friday. Here are today's weekend recipes. Enjoy
THE ULTIMATE CHEESECAKE
This is from Tyler Florence of The Food Network's Tyler's Ultimate. Total Time: 5 hr. 45 min; Prep: 30 min; Inactive: 4 hr. 30 min; Cook: 45 min; Yield: 6 to 8 servings; Level: Intermediate
Read more at: http://www.foodnetwork.com/recipes/tyler-florence/the-ultimate-cheesecake-recipe.print.html?oc=linkback
Ingredients
Crust:
2 cups finely ground graham crackers (about 30 squares)
1/2 teaspoon ground cinnamon
1 stick unsalted butter, melted
Filling:
1 pound cream cheese, 2 (8-ounce) blocks, softened
3 eggs
1 cup sugar
1 pint sour cream
1 lemon, zested
1 dash vanilla extract
Warm Lemon Blueberry Topping, recipe follows
Warm Lemon Blueberries:
1 pint blueberries
1 lemon, zested and juiced
2 tablespoons sugar
Directions
Preheat the oven to 325 degrees F.
For the Crust:
In a mixing bowl, combine the ingredients with a fork until evenly moistened. Lightly coat the bottom and sides of an 8-inch springform pan with non-stick cooking spray.
Pour the crumbs into the pan and, using the bottom of a measuring cup or the smooth bottom of a glass, press the crumbs down into the base and 1-inch up the sides. Refrigerate for 5 minutes.
For the Filling:
In the bowl of an electric mixer, beat the cream cheese on low speed for 1 minute until smooth and free of any lumps. Add the eggs, 1 at a time, and continue to beat slowly until combined. Gradually add sugar and beat until creamy, for 1 to 2 minutes.
Add sour cream, lemon zest, and vanilla. Periodically scrape down the sides of the bowl and the beaters. The batter should be well-mixed but not overbeaten. Pour the filling into the crust-lined pan and smooth the top with a spatula.
Set the cheesecake pan on a large piece of aluminum foil and fold up the sides around it. Place the cake pan in a large roasting pan. Pour boiling water into the roasting pan until the water is about halfway up the sides of the cheesecake pan; the foil will keep the water from seeping into the cheesecake. Bake for 45 minutes. The cheesecake should still jiggle (it will firm up after chilling), so be careful not to overcook. Let cool in pan for 30 minutes. Chill in the refrigerator, loosely covered, for at least 4 hours. Loosen the cheesecake from the sides of the pan by running a thin metal spatula around the inside rim. Unmold and transfer to a cake plate. Using a spatula spread a layer of Warm Lemon Blueberry topping over the surface.
Slice the cheesecake with a thin, non-serrated knife that has been dipped in hot water. Wipe dry after each cut.
Warm Lemon Blueberries:
In a small saucepan add all the ingredients and simmer over medium heat for 5 minutes or so until the fruit begins to break down slightly. Leave to cool before spreading on cheesecake.
LAZY CHICKEN
This is from the Tablespoon.com newsletter. It begins, “A healthy one pot dish with summer vegetables and chicken. Serve this right from the pan...it's lazy chicken after all.” Prep Time: 10 min; Total Time: 30 min; Servings: 4
To view this online, click here.
Ingredients
1 pound chicken breasts, cut into one-inch cubes
2 red potatoes, sliced thinly
1 small white onion, thinly sliced
1 small zucchini, thinly sliced into disks
1 -2 teaspoons steak seasoning
1/2 cup chicken broth
1 (14.5 ounce) can Muir Glen™ organic fire roasted crushed or diced tomatoes
10 basil leaves, coarsely chopped
1 teaspoon dried oregano
1/2 cup shredded mozzarella
Salt and pepper
Directions
In an oven safe skillet, sprinkle chicken with salt and pepper and brown on medium high heat for a couple of minutes. Remove the chicken from the pan and set aside.
Add olive oil to the pan. Layer the sliced potatoes and onions in the pan and sprinkle with half of the steak seasoning. Cook potatoes and onions in a thin layer until brown, turning as little as possible to get a nice sear.
Add chicken broth to the pan. Spread zucchini in a thin layer on top of the potatoes and onion. Sprinkle zucchini with the remaining steak seasoning.
Place chicken in an even layer over the zucchini. Pour tomatoes evenly over the chicken. Sprinkle tomatoes with the oregano and basil. Cover and cook until the veggies and chicken are completely done.
Sprinkle with cheese and place under the broiler until cheese melts or starts to brown. You could also just cover the pan with a lid on the stove to melt the cheese.
Serve right away.
GUACAMOLE SALAD
This comes from Ina Garten, The Food Network's Barefoot Contessa. She writes, “Most of us love guac so much we would eat it all on its own. Now you can deconstruct the dip favorite into a colorful salad by tossing diced avocados with tomatoes, peppers, red onion, black beans and an invigorating lime vinaigrette. Go on, eat it by the forkful.” Total Time: 10 minutes; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/guacamole-salad-recipe.print.html?oc=linkback
Ingredients
1 pint grape tomatoes, halved
1 yellow bell pepper, seeded and 1/2-inch diced
1 (15-ounce) can black beans, rinsed and drained
1/2 cup small diced red onion
2 tablespoons minced jalapeno peppers, seeded (2 peppers)
1/2 teaspoon freshly grated lime zest
1/4 cup freshly squeezed lime juice (2 limes)
1/4 cup good olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon minced garlic
1/4 teaspoon ground cayenne pepper
2 ripe Hass avocados, seeded, peeled, and 1/2-inch diced
Directions
Place the tomatoes, yellow pepper, black beans, red onion, jalapeno peppers, and lime zest in a large bowl. Whisk together the lime juice, olive oil, salt, black pepper, garlic, and cayenne pepper and pour over the vegetables. Toss well.
Just before you're ready to serve the salad, fold the avocados into the salad. Check the seasoning and serve at room temperature.
STIR-FRIED VEGETABLES
This came several years ago from the Weight Watchers website.
1 spray cooking spray
2 tsp sesame oil
2 cloves garlic, minced
2 C sugar snap peas or pea pods, trimmed (*)
2 C carrots, thinly diagonally sliced (*)
2 scallions, chopped (*)
1 1/2 Tbsp low-sodium soy sauce
2 Tbsp chopped cilantro (optional)
Coat wok or large nonstick skillet with cooking spray & set over medium-high heat. Add oil & heat. Add garlic & stir-fry 1 minute. Add sugar snap peas, carrots & scallions; stir-fry 3 minutes, stirring constantly. Add soy sauce & cook until vegetables are crisp-tender, about 1 minute. Remove from heat & stir in cilantro. Yields about 1/2 C per serving.
Weight Watchers: 1 point/serving (old value). Serves 4. Adding 1 C each of baby corn & water chestnuts changes recipe to 2 points/serving. (*) foods are filling foods.
ORANGE BREAD/CAKE
This came from the infamous long-since-forgotten-emailing-lists. It was called Orange Bread, but it's closer to tasting like a cake. Whether you call it Orange Bread or Orange Cake doesn't really matter; after trying it, you'll call it Good!
1 c. sugar
1/2 c. oil
2 tbsp. milk
2 eggs
1 1/2 c. flour
1 tsp. baking powder
1/2 tsp. salt
1/2 c. fresh or frozen orange juice
Mix together. Pour into greased loaf pan. Bake 350 degrees 50-55 min.
While cake is still warm, make glaze:
2 tbsp. orange juice and 1/4 c. sugar.
Pour over warm cake.
BEEF STEW
I tend to be a vegetarian for a variety of reasons. But I wasn't always one; I do have fond memories of family gatherings where meat was served. This is one of my creations from years ago when the stew recipes that I'd run across seemed too bland. Granted, this one isn't spicy; for that, I go for spaghetti or chili. This is from my e-cookbook, Off the Wall Cooking. If you have a Kindle or other ereader that handles Kindle stuff, check it out.
2-3 lbs. stewing beef
3 T oil
1 C flour
2 C water
1 onion, chopped
8 oz tomato sauce
6 oz tomato paste
1 T soy sauce
1 clove garlic, minced
4 carrots, cut up
1 large potato, peeled & cut up
4 T vinegar
3 T honey
salt & pepper
Cut beef into bite-sized pieces. Trim fat & dredge in flour & brown in oil. Add everything except carrots & potato. Cook 15 minutes. Add carrots & cook 15 more minutes. Add potato & cook 30 minutes. Add water as needed. Serve over noodles.
THE ULTIMATE CHEESECAKE
This is from Tyler Florence of The Food Network's Tyler's Ultimate. Total Time: 5 hr. 45 min; Prep: 30 min; Inactive: 4 hr. 30 min; Cook: 45 min; Yield: 6 to 8 servings; Level: Intermediate
Read more at: http://www.foodnetwork.com/recipes/tyler-florence/the-ultimate-cheesecake-recipe.print.html?oc=linkback
Ingredients
Crust:
2 cups finely ground graham crackers (about 30 squares)
1/2 teaspoon ground cinnamon
1 stick unsalted butter, melted
Filling:
1 pound cream cheese, 2 (8-ounce) blocks, softened
3 eggs
1 cup sugar
1 pint sour cream
1 lemon, zested
1 dash vanilla extract
Warm Lemon Blueberry Topping, recipe follows
Warm Lemon Blueberries:
1 pint blueberries
1 lemon, zested and juiced
2 tablespoons sugar
Directions
Preheat the oven to 325 degrees F.
For the Crust:
In a mixing bowl, combine the ingredients with a fork until evenly moistened. Lightly coat the bottom and sides of an 8-inch springform pan with non-stick cooking spray.
Pour the crumbs into the pan and, using the bottom of a measuring cup or the smooth bottom of a glass, press the crumbs down into the base and 1-inch up the sides. Refrigerate for 5 minutes.
For the Filling:
In the bowl of an electric mixer, beat the cream cheese on low speed for 1 minute until smooth and free of any lumps. Add the eggs, 1 at a time, and continue to beat slowly until combined. Gradually add sugar and beat until creamy, for 1 to 2 minutes.
Add sour cream, lemon zest, and vanilla. Periodically scrape down the sides of the bowl and the beaters. The batter should be well-mixed but not overbeaten. Pour the filling into the crust-lined pan and smooth the top with a spatula.
Set the cheesecake pan on a large piece of aluminum foil and fold up the sides around it. Place the cake pan in a large roasting pan. Pour boiling water into the roasting pan until the water is about halfway up the sides of the cheesecake pan; the foil will keep the water from seeping into the cheesecake. Bake for 45 minutes. The cheesecake should still jiggle (it will firm up after chilling), so be careful not to overcook. Let cool in pan for 30 minutes. Chill in the refrigerator, loosely covered, for at least 4 hours. Loosen the cheesecake from the sides of the pan by running a thin metal spatula around the inside rim. Unmold and transfer to a cake plate. Using a spatula spread a layer of Warm Lemon Blueberry topping over the surface.
Slice the cheesecake with a thin, non-serrated knife that has been dipped in hot water. Wipe dry after each cut.
Warm Lemon Blueberries:
In a small saucepan add all the ingredients and simmer over medium heat for 5 minutes or so until the fruit begins to break down slightly. Leave to cool before spreading on cheesecake.
LAZY CHICKEN
This is from the Tablespoon.com newsletter. It begins, “A healthy one pot dish with summer vegetables and chicken. Serve this right from the pan...it's lazy chicken after all.” Prep Time: 10 min; Total Time: 30 min; Servings: 4
To view this online, click here.
Ingredients
1 pound chicken breasts, cut into one-inch cubes
2 red potatoes, sliced thinly
1 small white onion, thinly sliced
1 small zucchini, thinly sliced into disks
1 -2 teaspoons steak seasoning
1/2 cup chicken broth
1 (14.5 ounce) can Muir Glen™ organic fire roasted crushed or diced tomatoes
10 basil leaves, coarsely chopped
1 teaspoon dried oregano
1/2 cup shredded mozzarella
Salt and pepper
Directions
In an oven safe skillet, sprinkle chicken with salt and pepper and brown on medium high heat for a couple of minutes. Remove the chicken from the pan and set aside.
Add olive oil to the pan. Layer the sliced potatoes and onions in the pan and sprinkle with half of the steak seasoning. Cook potatoes and onions in a thin layer until brown, turning as little as possible to get a nice sear.
Add chicken broth to the pan. Spread zucchini in a thin layer on top of the potatoes and onion. Sprinkle zucchini with the remaining steak seasoning.
Place chicken in an even layer over the zucchini. Pour tomatoes evenly over the chicken. Sprinkle tomatoes with the oregano and basil. Cover and cook until the veggies and chicken are completely done.
Sprinkle with cheese and place under the broiler until cheese melts or starts to brown. You could also just cover the pan with a lid on the stove to melt the cheese.
Serve right away.
GUACAMOLE SALAD
This comes from Ina Garten, The Food Network's Barefoot Contessa. She writes, “Most of us love guac so much we would eat it all on its own. Now you can deconstruct the dip favorite into a colorful salad by tossing diced avocados with tomatoes, peppers, red onion, black beans and an invigorating lime vinaigrette. Go on, eat it by the forkful.” Total Time: 10 minutes; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/guacamole-salad-recipe.print.html?oc=linkback
Ingredients
1 pint grape tomatoes, halved
1 yellow bell pepper, seeded and 1/2-inch diced
1 (15-ounce) can black beans, rinsed and drained
1/2 cup small diced red onion
2 tablespoons minced jalapeno peppers, seeded (2 peppers)
1/2 teaspoon freshly grated lime zest
1/4 cup freshly squeezed lime juice (2 limes)
1/4 cup good olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon minced garlic
1/4 teaspoon ground cayenne pepper
2 ripe Hass avocados, seeded, peeled, and 1/2-inch diced
Directions
Place the tomatoes, yellow pepper, black beans, red onion, jalapeno peppers, and lime zest in a large bowl. Whisk together the lime juice, olive oil, salt, black pepper, garlic, and cayenne pepper and pour over the vegetables. Toss well.
Just before you're ready to serve the salad, fold the avocados into the salad. Check the seasoning and serve at room temperature.
STIR-FRIED VEGETABLES
This came several years ago from the Weight Watchers website.
1 spray cooking spray
2 tsp sesame oil
2 cloves garlic, minced
2 C sugar snap peas or pea pods, trimmed (*)
2 C carrots, thinly diagonally sliced (*)
2 scallions, chopped (*)
1 1/2 Tbsp low-sodium soy sauce
2 Tbsp chopped cilantro (optional)
Coat wok or large nonstick skillet with cooking spray & set over medium-high heat. Add oil & heat. Add garlic & stir-fry 1 minute. Add sugar snap peas, carrots & scallions; stir-fry 3 minutes, stirring constantly. Add soy sauce & cook until vegetables are crisp-tender, about 1 minute. Remove from heat & stir in cilantro. Yields about 1/2 C per serving.
Weight Watchers: 1 point/serving (old value). Serves 4. Adding 1 C each of baby corn & water chestnuts changes recipe to 2 points/serving. (*) foods are filling foods.
ORANGE BREAD/CAKE
This came from the infamous long-since-forgotten-emailing-lists. It was called Orange Bread, but it's closer to tasting like a cake. Whether you call it Orange Bread or Orange Cake doesn't really matter; after trying it, you'll call it Good!
1 c. sugar
1/2 c. oil
2 tbsp. milk
2 eggs
1 1/2 c. flour
1 tsp. baking powder
1/2 tsp. salt
1/2 c. fresh or frozen orange juice
Mix together. Pour into greased loaf pan. Bake 350 degrees 50-55 min.
While cake is still warm, make glaze:
2 tbsp. orange juice and 1/4 c. sugar.
Pour over warm cake.
BEEF STEW
I tend to be a vegetarian for a variety of reasons. But I wasn't always one; I do have fond memories of family gatherings where meat was served. This is one of my creations from years ago when the stew recipes that I'd run across seemed too bland. Granted, this one isn't spicy; for that, I go for spaghetti or chili. This is from my e-cookbook, Off the Wall Cooking. If you have a Kindle or other ereader that handles Kindle stuff, check it out.
2-3 lbs. stewing beef
3 T oil
1 C flour
2 C water
1 onion, chopped
8 oz tomato sauce
6 oz tomato paste
1 T soy sauce
1 clove garlic, minced
4 carrots, cut up
1 large potato, peeled & cut up
4 T vinegar
3 T honey
salt & pepper
Cut beef into bite-sized pieces. Trim fat & dredge in flour & brown in oil. Add everything except carrots & potato. Cook 15 minutes. Add carrots & cook 15 more minutes. Add potato & cook 30 minutes. Add water as needed. Serve over noodles.
Thursday, June 4, 2015
Diabetic Thursday
Thursday - time for this week's diabetic recipes. Kugel, muffins, parfaits, and more. Enjoy!
SPINACH VEGETABLE KUGEL
This starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
SPINACH VEGETABLE KUGEL
This starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
Wednesday, June 3, 2015
Week Day Meals - Wednesday
It's the middle of the week already. Where does the time go? No matter, here are today's recipes. Enjoy!
BARBECUED CHINESE CHICKEN LETTUCE WRAPS
This comes from Rachael Ray of The Food Network's popular 30 Minute Meals. Total Time: 25 min; Prep: 15 min; Cook: 10 min; Yield: 4 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/barbecued-chinese-chicken-lettuce-wraps-recipe.print.html?oc=linkback
Ingredients
2 cups, 4 handfuls, fresh shiitake mushrooms
1 1/3 to 1 1/2 pounds thin cut chicken breast or chicken tenders
2 tablespoons light colored oil, such as vegetable oil or peanut oil
Coarse salt and coarse black pepper
3 cloves garlic, chopped
1 inch ginger root, finely chopped or grated, optional
1 orange, zested
1/2 red bell pepper, diced small
1 small tin, 6 to 8 ounces, sliced water chestnuts, drained and chopped
3 scallions, chopped
3 tablespoons hoisin, Chinese barbecue sauce, available on Asian foods aisle of market
1/2 large head iceberg lettuce, core removed, head quartered
Wedges of navel orange -- platter garnish
Directions
Remove tough stems from mushrooms and brush with damp towel to clean, Slice mushrooms. Chop chicken into small pieces.
Preheat a large skillet or wok to high.
Add oil to hot pan. Add chicken to the pan and sear meat by stir frying a minute or 2. Add mushrooms and cook another minute or two. Add salt and pepper to season, then garlic and ginger. Cook a minute more. Grate zest into pan, add bell pepper bits, chopped water chestnuts and scallions. Cook another minute, continuing to stir fry mixture. Add hoisin Chinese barbecue sauce and toss to coat the mixture evenly. Transfer the hot chopped barbecued chicken to serving platter and pile the quartered wedges of crisp iceberg lettuce along side. Add wedged oranges to platter to garnish. To eat, pile spoonfuls into lettuce leaves, wrapping lettuce around fillings and squeeze an orange wedge over.
VEGETABLE FRITTATA
This comes from Elaine Lemm, About.com's British & Irish Food expert. She writes, “Vegetable Frittata makes a super-quick, delicious supper dish It may not be a classic British food but it is one that is much-loved here.
“Frittata can be eaten warm with a side salad, or left to cool and makes a great lunch-box treat or for sliced for picnics and parties.
“For a Frittata you can use any cooked vegetables you have to hand or to use up which makes it a surprisingly cheap dish. My favorites are cold diced potato, peppers, courgettes (zucchini), and shredded leeks. The frittata is your palette to create whatever flavors you like.”
Prep Time: 5 minutes; Cook Time: 15 minutes; Total Time: 20 minutes; Yield: Serves 4
To view this online, click here.
Ingredients
2 tbsp olive oil
1 small onion, peeled and finely sliced
2 garlic cloves, peeled and minced
9 oz mixed, diced, cooked vegetables of your choice
1 cup cavolo nero or spring cabbage, shredded
6 large eggs, lightly beaten
1 tbsp flat leaf parsley, finely chopped
4 oz soft goats' cheese, crumbled
Sea salt and freshly ground black pepper
Preparation
Heat 1 tbsp of the olive oil in a 9 in/23cm frying pan and cook the onion on a low heat for about 5 minutes until soft. Add the garlic, stir, then add the cooked vegetables and cabbage. Cook for a further 2 mins.
Season the beaten eggs with a twist of black pepper and a little salt, tip the eggs into the cooked vegetables in the frying pan and stir. Add the parsley and stir well.
Turn the heat down to low and cook until the sides and center of the omlette is barely set. Turn the frittata onto a large plate, then transfer back to the frying pan uncooked side down.
Sprinkle the goats cheese over and cook for a further 5 minutes (alternatively transfer the frittata to the grill and cook for 10 minutes) or until the frittata is golden and firm.
Remove from the heat, and leave to cool slightly. Cut into wedges and serve with a green salad.
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121, Cholesterol: 5 mg, Carbohydrate: 22 g, Protein: 8 g, Sodium: 117 mg, Fat: 0.5 g; Diabetic Exchanges: 1 Milk, 1/2 Fruit
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CURRY ROASTED CAULIFLOWER
This comes from One Green Planet's newsletter. It starts off, “Curry Roasted Cauliflower is a super easy and delicious side diesh. It is ready in less than 30 minutes from start to finish and it is also gluten-free, vegan, and paleo!” Serves 4; Cook Time: 20 minutes
To view this online, click here.
Ingredients
1 head cauliflower cut into bite size pieces (roughly 4 cups)
2 Tbsp coconut oil, melted
1 Tbsp lemon juice
1 Tbsp curry powder
1/ 4 tsp salt
Preparation
Preheat oven to 450 degrees F.
Place all ingredients in big bowl and toss to coat evenly.
Spread cauliflower evenly on a baking sheet and bake for 20 minutes.
SIMPLY DIVINE TANGERINE PUDDING
This comes from the Authentic Florida newsletter. It starts off, “Nothing tastes like Florida as much as citrus - especially tangy, sweet fresh tangerines. Florida's tangerines are generally more pungent and intense than its cousin, the orange and this recipe is a perfect complement to any meal.
”I use fresh tangerines with this recipe, but if you have only fresh bottled juice, it could work as well.” Cooking time: 30 minutes; Refrigerator Time: 2 hours; Yields: 4 servings. Recipe adapted from Southern Living
To view this online, click here.
About the Author: Robin Draper is a Florida native and blogger devoted to the simple and delightful pleasures for Florida living.
Ingredients
1/2 cup sugar
3 tablespoons cornstarch
1/4 tsp. table salt
2 cups, fresh Florida tangerine juice – (juice 10 small tangerines or 8 medium tangerines OR Use fresh bottled juice)
+ 3 tangerines (for peeling and using sections)
3 large eggs, room temperature
3 tablespoons butter
2 teaspoons fresh lemon juice (1/2 lemon)
1/4 teaspoon vanilla extract
Whipped Cream:
1 pint of heavy whipping cream
1 teaspoon of vanilla
2 tablespoons of sugar
4 sprigs of mint
Directions
Early Steps:
Juice the tangerines for 2 cups of juice.
With an extra tangerine, using a vegetable peeler, slice 1/2 inch of the outer tangerine peel.
In a bowl, beat 3 eggs until frothy (in a mixer, or using a whisk) around 3-4 minutes. Set aside.
Cooking Steps:
In a medium saucepan, whisk together dry ingredients: 1/2 cup sugar, 3 tablespoons cornstarch and 1/4 teaspoon salt.
Turn on stove to medium-low heat, place pan on stovetop, and begin adding the 2 cups of tangerine juice. Stir until smooth, eliminating any lumps.
Add 1/2 inch tangerine peel into the warm mixture. Continue heating mixture stirring occasionally.
Next, bring mixture to a simmering boil and whisk constantly for around 1-2 minutes. Mixture should become thick and bubbly. Remove from heat. It will become thick and pudding-like, coating the back of a spoon. (If it takes longer, continue stirrring until thickened.)
Take 1/4 cup of the hot mixture and add to the set-aside egg mixture, continue whisking another 2 minutes.
Take the bowl of the remaining egg mixture and place in the hot pan. Turn heat on low to medium again and stir constantly for 2 more minutes.
Final Steps:
Pour the hot mixture from the pan into a medium sized bowl. Stir in 3 tablespoons of butter, 2 teaspoons of lemon juice and 1/2 teaspoon of vanilla extract.
Place plastic wrap directly on the warm pudding, so no film is created.
Chill for 2 hours. If desired, remove peel from the pudding.
Add whipped cream, tangerine sections and sprig of mint.
Whipped Cream:
Mix 1 cup of heavy, whipping cream in a mixer on high speed with 2 tablespoons of sugar and 1 teaspoon vanilla.
Top with a sprig of mint.
BARBECUED CHINESE CHICKEN LETTUCE WRAPS
This comes from Rachael Ray of The Food Network's popular 30 Minute Meals. Total Time: 25 min; Prep: 15 min; Cook: 10 min; Yield: 4 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/barbecued-chinese-chicken-lettuce-wraps-recipe.print.html?oc=linkback
Ingredients
2 cups, 4 handfuls, fresh shiitake mushrooms
1 1/3 to 1 1/2 pounds thin cut chicken breast or chicken tenders
2 tablespoons light colored oil, such as vegetable oil or peanut oil
Coarse salt and coarse black pepper
3 cloves garlic, chopped
1 inch ginger root, finely chopped or grated, optional
1 orange, zested
1/2 red bell pepper, diced small
1 small tin, 6 to 8 ounces, sliced water chestnuts, drained and chopped
3 scallions, chopped
3 tablespoons hoisin, Chinese barbecue sauce, available on Asian foods aisle of market
1/2 large head iceberg lettuce, core removed, head quartered
Wedges of navel orange -- platter garnish
Directions
Remove tough stems from mushrooms and brush with damp towel to clean, Slice mushrooms. Chop chicken into small pieces.
Preheat a large skillet or wok to high.
Add oil to hot pan. Add chicken to the pan and sear meat by stir frying a minute or 2. Add mushrooms and cook another minute or two. Add salt and pepper to season, then garlic and ginger. Cook a minute more. Grate zest into pan, add bell pepper bits, chopped water chestnuts and scallions. Cook another minute, continuing to stir fry mixture. Add hoisin Chinese barbecue sauce and toss to coat the mixture evenly. Transfer the hot chopped barbecued chicken to serving platter and pile the quartered wedges of crisp iceberg lettuce along side. Add wedged oranges to platter to garnish. To eat, pile spoonfuls into lettuce leaves, wrapping lettuce around fillings and squeeze an orange wedge over.
VEGETABLE FRITTATA
This comes from Elaine Lemm, About.com's British & Irish Food expert. She writes, “Vegetable Frittata makes a super-quick, delicious supper dish It may not be a classic British food but it is one that is much-loved here.
“Frittata can be eaten warm with a side salad, or left to cool and makes a great lunch-box treat or for sliced for picnics and parties.
“For a Frittata you can use any cooked vegetables you have to hand or to use up which makes it a surprisingly cheap dish. My favorites are cold diced potato, peppers, courgettes (zucchini), and shredded leeks. The frittata is your palette to create whatever flavors you like.”
Prep Time: 5 minutes; Cook Time: 15 minutes; Total Time: 20 minutes; Yield: Serves 4
To view this online, click here.
Ingredients
2 tbsp olive oil
1 small onion, peeled and finely sliced
2 garlic cloves, peeled and minced
9 oz mixed, diced, cooked vegetables of your choice
1 cup cavolo nero or spring cabbage, shredded
6 large eggs, lightly beaten
1 tbsp flat leaf parsley, finely chopped
4 oz soft goats' cheese, crumbled
Sea salt and freshly ground black pepper
Preparation
Heat 1 tbsp of the olive oil in a 9 in/23cm frying pan and cook the onion on a low heat for about 5 minutes until soft. Add the garlic, stir, then add the cooked vegetables and cabbage. Cook for a further 2 mins.
Season the beaten eggs with a twist of black pepper and a little salt, tip the eggs into the cooked vegetables in the frying pan and stir. Add the parsley and stir well.
Turn the heat down to low and cook until the sides and center of the omlette is barely set. Turn the frittata onto a large plate, then transfer back to the frying pan uncooked side down.
Sprinkle the goats cheese over and cook for a further 5 minutes (alternatively transfer the frittata to the grill and cook for 10 minutes) or until the frittata is golden and firm.
Remove from the heat, and leave to cool slightly. Cut into wedges and serve with a green salad.
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121, Cholesterol: 5 mg, Carbohydrate: 22 g, Protein: 8 g, Sodium: 117 mg, Fat: 0.5 g; Diabetic Exchanges: 1 Milk, 1/2 Fruit
STUFFED PEPPERS
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
Servings: 8
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CURRY ROASTED CAULIFLOWER
This comes from One Green Planet's newsletter. It starts off, “Curry Roasted Cauliflower is a super easy and delicious side diesh. It is ready in less than 30 minutes from start to finish and it is also gluten-free, vegan, and paleo!” Serves 4; Cook Time: 20 minutes
To view this online, click here.
Ingredients
1 head cauliflower cut into bite size pieces (roughly 4 cups)
2 Tbsp coconut oil, melted
1 Tbsp lemon juice
1 Tbsp curry powder
1/ 4 tsp salt
Preparation
Preheat oven to 450 degrees F.
Place all ingredients in big bowl and toss to coat evenly.
Spread cauliflower evenly on a baking sheet and bake for 20 minutes.
SIMPLY DIVINE TANGERINE PUDDING
This comes from the Authentic Florida newsletter. It starts off, “Nothing tastes like Florida as much as citrus - especially tangy, sweet fresh tangerines. Florida's tangerines are generally more pungent and intense than its cousin, the orange and this recipe is a perfect complement to any meal.
”I use fresh tangerines with this recipe, but if you have only fresh bottled juice, it could work as well.” Cooking time: 30 minutes; Refrigerator Time: 2 hours; Yields: 4 servings. Recipe adapted from Southern Living
To view this online, click here.
About the Author: Robin Draper is a Florida native and blogger devoted to the simple and delightful pleasures for Florida living.
Ingredients
1/2 cup sugar
3 tablespoons cornstarch
1/4 tsp. table salt
2 cups, fresh Florida tangerine juice – (juice 10 small tangerines or 8 medium tangerines OR Use fresh bottled juice)
+ 3 tangerines (for peeling and using sections)
3 large eggs, room temperature
3 tablespoons butter
2 teaspoons fresh lemon juice (1/2 lemon)
1/4 teaspoon vanilla extract
Whipped Cream:
1 pint of heavy whipping cream
1 teaspoon of vanilla
2 tablespoons of sugar
4 sprigs of mint
Directions
Early Steps:
Juice the tangerines for 2 cups of juice.
With an extra tangerine, using a vegetable peeler, slice 1/2 inch of the outer tangerine peel.
In a bowl, beat 3 eggs until frothy (in a mixer, or using a whisk) around 3-4 minutes. Set aside.
Cooking Steps:
In a medium saucepan, whisk together dry ingredients: 1/2 cup sugar, 3 tablespoons cornstarch and 1/4 teaspoon salt.
Turn on stove to medium-low heat, place pan on stovetop, and begin adding the 2 cups of tangerine juice. Stir until smooth, eliminating any lumps.
Add 1/2 inch tangerine peel into the warm mixture. Continue heating mixture stirring occasionally.
Next, bring mixture to a simmering boil and whisk constantly for around 1-2 minutes. Mixture should become thick and bubbly. Remove from heat. It will become thick and pudding-like, coating the back of a spoon. (If it takes longer, continue stirrring until thickened.)
Take 1/4 cup of the hot mixture and add to the set-aside egg mixture, continue whisking another 2 minutes.
Take the bowl of the remaining egg mixture and place in the hot pan. Turn heat on low to medium again and stir constantly for 2 more minutes.
Final Steps:
Pour the hot mixture from the pan into a medium sized bowl. Stir in 3 tablespoons of butter, 2 teaspoons of lemon juice and 1/2 teaspoon of vanilla extract.
Place plastic wrap directly on the warm pudding, so no film is created.
Chill for 2 hours. If desired, remove peel from the pudding.
Add whipped cream, tangerine sections and sprig of mint.
Whipped Cream:
Mix 1 cup of heavy, whipping cream in a mixer on high speed with 2 tablespoons of sugar and 1 teaspoon vanilla.
Top with a sprig of mint.
Tuesday, June 2, 2015
Week Day Recipes
Today promises to be a rainy day where I am...a great day to stay in and just veg out. But we still need to eat, so here are today's recipes. Enjoy!
HERBED SKILLET SWEET POTATOES
From the infamous long-since-forgotten-emailing-list. Serves 2-4
Ingredients
2 pounds sweet potatoes
2 teaspoons smoked paprika
2 teaspoons kosher salt
Fresh black pepper
1 tablespoon butter
1 tablespoon olive oil
2 cloves of garlic, minced
Directions
Small handful fresh herbs, minced - sage and thyme
Wash the sweet potatoes - don't peel. Cut into a fine, 1/2" dice. Toss with paprika, salt and a little black pepper.
Heat a cast iron skillet over medium-high heat. Melt the butter and oil. (Omit the butter to keep these vegan; it won't affect the recipe much.) Add half the sweet potatoes. Let cook without stirring for about three minutes, then stir and turn them over. Let cook for another few minutes - until they are quite golden and seared.
Add the other half, along with the garlic, and cook them all until tender. The potatoes you added first will get slightly mushier and soft, while the ones added later should keep their shape with a tender bite. Just as they get tender stir in the herbs and cook just until wilted and fragrant. Taste and add any additional salt or pepper.
These are delicious served with a little yogurt and parsley stirred in too.
ITALIAN PEPPERONI-VEGETABLE QUICHE
This comes from the Tablespoon newsletter, and starts “Bake up a cheesy quiche loaded with colorful, good-for-you veggies.” Prep Time: 20 minutes; Total Time: 60 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
1 box (7 oz) Green Giant™ Immunity Blend frozen broccoli, carrots and pepper strips in an olive oil seasoning
1 1/2 cups shredded mozzarella cheese (6 oz)
1/2 cup chopped seeded tomato
1/2 cup sliced pepperoni, chopped
5 eggs
3/4 cup milk
1 teaspoon Italian seasoning
Directions
Heat oven to 375°F. Place pie crust in ungreased 9-inch glass pie plate as directed on box for One-Crust Filled Pie.
Microwave broccoli, carrots and peppers as directed on box.
Sprinkle 1 cup of the mozzarella cheese in crust. Top with tomato and pepperoni. Spoon broccoli, carrots and peppers over pepperoni. Sprinkle with remaining 1/2 cup mozzarella cheese. In small bowl, beat eggs, milk and Italian seasoning. Pour egg mixture over cheese.
Bake 35 to 40 minutes or until crust is golden brown and knife inserted near center comes out clean. Cool 5 minutes before serving.
4-INGREDIENT CHOCOLATE RASPBERRY CAKE
This comes from Tablespoon.com, and starts off, “This clever cake calls for just a few basic ingredients, and raspberries on top. Chocolate, eggs and Betty Crocker chocolate frosting come together for a flour-free cake that’s outta this world rich, creamy, and delicious!” Prep time: 15 min; Total time: 1 hr. 15 min; Servings: 8
To view this online, click here.
Ingredients
1 (13 oz) package dark chocolate chips
3/4 cup Betty Crocker™ Rich & Creamy chocolate frosting
8 eggs, room temperature
1 cup raspberries
1/4 cup powdered sugar for garnish (optional)
Directions
Preheat oven to 325ºF.
In a large, microwave-safe bowl, melt chocolate chips and frosting together until smooth. Spoon into a stand mixer and add 2 eggs at a time until all eggs have been added. Turn to high and beat for 2-3 minutes, until the mixture is fluffy and well combined.
Spoon into a 7" cake pan that has been lined and rimmed with parchment paper. Place this cake pan into a large baking dish and carefully fill the outside baking dish with 1" of water. Be careful to not get any water inside your cake pan.
Bake for 50-60 minutes, or just until the center of the cake sets. Remove and refrigerate until the cake is completely cool. Gently remove the cake from the cake pan by turning it upside-down on a serving platter. Sprinkle with powdered sugar and top with raspberries just before serving.
RESTAURANT-STYLE SALSA
This is from Ree Drummond of The Food Network's The Pioneer Woman. Total Time: 1 hr 15 min; Prep: 15 min; Inactive: 1 hr; Yield: 12 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/restaurant-style-salsa-recipe.print.html?oc=linkback
Ingredients
Two 10-ounce cans diced tomatoes and green chiles, such as Rotel
One 28-ounce can whole tomatoes with juice
1/2 cup fresh cilantro leaves (or more to taste!)
1/4 cup chopped onion
1 clove garlic, minced
1 whole jalapeno, quartered and sliced thin, with seeds and membrane
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon sugar
1/2 whole lime, juiced
Directions
Combine the diced tomatoes, whole tomatoes, cilantro, onions, garlic, jalapeno, cumin, salt, sugar and lime juice in a blender or food processor. (This is a very large batch. I recommend using a 12-cup food processor, or you can process the ingredients in batches and then mix everything together in a large mixing bowl.)
Pulse until you get the salsa to the consistency you'd like. I do about 10 to 15 pulses. Test seasonings with a tortilla chip and adjust as needed.
Refrigerate the salsa for at least an hour before serving.
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
SPICY ASIAN COLESLAW WITH GRILLED CHICKEN
This comes from FamilyTime.com. It starts off, “Diced jalapenos add life and zest to this Spicy Asian Coleslaw with Grilled Chicken. Cabbage, green onions, rice vinegar and sesame oil round out the flavors of this popular dish. Serve it with breadsticks and sparkling Perrier water for a light meal.” Serves: 4; Prep Time: 10 minutes; Cook Time: 10 minutes
To view this online, click here.
Ingredients
1/2 head small, finely shredded cabbage
3 large green onions, thinly sliced
1/4 cup rice vinegar
3 tablespoons sesame oil
3 tablespoons chopped cilantro
1 tablespoon ORTEGA® Diced Jalapenos
4 (about 1 pound total) boneless skinless chicken breat halves, grilled & kept warm
Directions
Combine cabbage, green onions, vinegar, oil, cilantro, and jalapenos in medium bowl. Season with salt and ground black pepper. Divide coleslaw onto 4 serving plates; top with chicken. Serve immediately.
HERBED SKILLET SWEET POTATOES
From the infamous long-since-forgotten-emailing-list. Serves 2-4
Ingredients
2 pounds sweet potatoes
2 teaspoons smoked paprika
2 teaspoons kosher salt
Fresh black pepper
1 tablespoon butter
1 tablespoon olive oil
2 cloves of garlic, minced
Directions
Small handful fresh herbs, minced - sage and thyme
Wash the sweet potatoes - don't peel. Cut into a fine, 1/2" dice. Toss with paprika, salt and a little black pepper.
Heat a cast iron skillet over medium-high heat. Melt the butter and oil. (Omit the butter to keep these vegan; it won't affect the recipe much.) Add half the sweet potatoes. Let cook without stirring for about three minutes, then stir and turn them over. Let cook for another few minutes - until they are quite golden and seared.
Add the other half, along with the garlic, and cook them all until tender. The potatoes you added first will get slightly mushier and soft, while the ones added later should keep their shape with a tender bite. Just as they get tender stir in the herbs and cook just until wilted and fragrant. Taste and add any additional salt or pepper.
These are delicious served with a little yogurt and parsley stirred in too.
ITALIAN PEPPERONI-VEGETABLE QUICHE
This comes from the Tablespoon newsletter, and starts “Bake up a cheesy quiche loaded with colorful, good-for-you veggies.” Prep Time: 20 minutes; Total Time: 60 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
1 box (7 oz) Green Giant™ Immunity Blend frozen broccoli, carrots and pepper strips in an olive oil seasoning
1 1/2 cups shredded mozzarella cheese (6 oz)
1/2 cup chopped seeded tomato
1/2 cup sliced pepperoni, chopped
5 eggs
3/4 cup milk
1 teaspoon Italian seasoning
Directions
Heat oven to 375°F. Place pie crust in ungreased 9-inch glass pie plate as directed on box for One-Crust Filled Pie.
Microwave broccoli, carrots and peppers as directed on box.
Sprinkle 1 cup of the mozzarella cheese in crust. Top with tomato and pepperoni. Spoon broccoli, carrots and peppers over pepperoni. Sprinkle with remaining 1/2 cup mozzarella cheese. In small bowl, beat eggs, milk and Italian seasoning. Pour egg mixture over cheese.
Bake 35 to 40 minutes or until crust is golden brown and knife inserted near center comes out clean. Cool 5 minutes before serving.
4-INGREDIENT CHOCOLATE RASPBERRY CAKE
This comes from Tablespoon.com, and starts off, “This clever cake calls for just a few basic ingredients, and raspberries on top. Chocolate, eggs and Betty Crocker chocolate frosting come together for a flour-free cake that’s outta this world rich, creamy, and delicious!” Prep time: 15 min; Total time: 1 hr. 15 min; Servings: 8
To view this online, click here.
Ingredients
1 (13 oz) package dark chocolate chips
3/4 cup Betty Crocker™ Rich & Creamy chocolate frosting
8 eggs, room temperature
1 cup raspberries
1/4 cup powdered sugar for garnish (optional)
Directions
Preheat oven to 325ºF.
In a large, microwave-safe bowl, melt chocolate chips and frosting together until smooth. Spoon into a stand mixer and add 2 eggs at a time until all eggs have been added. Turn to high and beat for 2-3 minutes, until the mixture is fluffy and well combined.
Spoon into a 7" cake pan that has been lined and rimmed with parchment paper. Place this cake pan into a large baking dish and carefully fill the outside baking dish with 1" of water. Be careful to not get any water inside your cake pan.
Bake for 50-60 minutes, or just until the center of the cake sets. Remove and refrigerate until the cake is completely cool. Gently remove the cake from the cake pan by turning it upside-down on a serving platter. Sprinkle with powdered sugar and top with raspberries just before serving.
RESTAURANT-STYLE SALSA
This is from Ree Drummond of The Food Network's The Pioneer Woman. Total Time: 1 hr 15 min; Prep: 15 min; Inactive: 1 hr; Yield: 12 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/restaurant-style-salsa-recipe.print.html?oc=linkback
Ingredients
Two 10-ounce cans diced tomatoes and green chiles, such as Rotel
One 28-ounce can whole tomatoes with juice
1/2 cup fresh cilantro leaves (or more to taste!)
1/4 cup chopped onion
1 clove garlic, minced
1 whole jalapeno, quartered and sliced thin, with seeds and membrane
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon sugar
1/2 whole lime, juiced
Directions
Combine the diced tomatoes, whole tomatoes, cilantro, onions, garlic, jalapeno, cumin, salt, sugar and lime juice in a blender or food processor. (This is a very large batch. I recommend using a 12-cup food processor, or you can process the ingredients in batches and then mix everything together in a large mixing bowl.)
Pulse until you get the salsa to the consistency you'd like. I do about 10 to 15 pulses. Test seasonings with a tortilla chip and adjust as needed.
Refrigerate the salsa for at least an hour before serving.
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
SPICY ASIAN COLESLAW WITH GRILLED CHICKEN
This comes from FamilyTime.com. It starts off, “Diced jalapenos add life and zest to this Spicy Asian Coleslaw with Grilled Chicken. Cabbage, green onions, rice vinegar and sesame oil round out the flavors of this popular dish. Serve it with breadsticks and sparkling Perrier water for a light meal.” Serves: 4; Prep Time: 10 minutes; Cook Time: 10 minutes
To view this online, click here.
Ingredients
1/2 head small, finely shredded cabbage
3 large green onions, thinly sliced
1/4 cup rice vinegar
3 tablespoons sesame oil
3 tablespoons chopped cilantro
1 tablespoon ORTEGA® Diced Jalapenos
4 (about 1 pound total) boneless skinless chicken breat halves, grilled & kept warm
Directions
Combine cabbage, green onions, vinegar, oil, cilantro, and jalapenos in medium bowl. Season with salt and ground black pepper. Divide coleslaw onto 4 serving plates; top with chicken. Serve immediately.
Monday, June 1, 2015
Meatless Monday
It's Monday, so here are today's vegetarian recipes. Enjoy!
LOVELY, TENDER ANGEL FOOD CAKE
This comes from the June 2013 issue of Vegetarian Times, page 75. It starts off, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.” Serves 10.
To view this online, click here.
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
THAI GREEN CURRY
This recipes comes from the March 2006 issue of Vegetarian Times, and starts off, “Some Thai green curry pastes contain shrimp paste, so look for vegetarian versions in the Asian foods section of the supermarket.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 Tbs. vegetable oil
4 shallots, minced
2 tsp. Thai green curry paste
1 14-oz. can low-fat coconut milk
1/2 cup whole basil leaves
2 Tbs. grated lime zest
1 15-oz. can sliced bamboo shoots, packed in water
3/4 lb. frozen precut green beans
1/2 lb. white round or other waxy potatoes, cut into 1/2-inch cubes
2 carrots, shredded
1 8-oz. pkg. Thai-flavored baked tofu, cut into strips
2 Tbs. low-sodium soy sauce
Heat oil in large pot over medium heat. Add shallots and curry paste; stir-fry 1 minute.
Blend coconut milk with 1?4 cup basil and lime zest in blender or food processor; add mixture to pot. Add bamboo shoots with their water, green beans, potatoes, carrots and salt to taste. Stir, and cook uncovered 10 minutes.
Add tofu and soy sauce. Cook 5 minutes, until green beans are just tender.
Add remaining basil and serve.
nutritional information Per SERVING: Calories: 257; Protein: 13 g; Total Fat: 14 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Sodium: 494 mg; Fiber: 5 g; Sugar: 5 g; Vegan
VEGAN QUINOA FRIED 'RICE' WITH MUSHROOMS, TOMATOES AND SPROUTS
This is from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "With tofu as well as a quinoa, this is a protein-packed fried "rice" recipe perfect for vegetarians and vegans. Use tamari instead of soy sauce to keep this recipe suitable for those on a gluten-free diet as well. If you have some leftover baked or fried tofu on hand, toss that in there for extra goodness. Use whatever vegetables you like: green peas, diced carrots, red bell peppers or baby corn would all be excellent choices. This vegan quinoa fried rice is an excellent vegetarian or vegan one-dish dinner idea." Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: about 3 servings
To view online, click here.
Ingredients
1 tbsp olive oil
1/2 onion, diced
3 cloves garlic, minced
2 tsp fresh minced ginger
4 scallions, chopped
1/3 cup fresh sliced button or white mushrooms
1/2 block firm or extra-firm tofu, well-pressed
1 large or 2 medium tomatoes, chopped
1 1/2 cups pre-cooked or leftover quinoa, cooled
hot sauce, to taste
1/4 cup (medium handful) bean sprouts
2 tbsp soy sauce (use tamari to keep it gluten-free)
1/2 tsp sesame oil
squeeze of fresh lime (optional)
Preparation
In a large sautee pan, heat the onion and garlic in olive oil for 3-4 minutes, until unions are almost soft, then add the ginger, scallions and diced tofu. Heat for another 3-4 minutes, stirring occasionally so the tofu cooks evenly.
Next, add the mushrooms and heat for another minute. Add the quinoa, tomatoes, hot sauce, and soy sauce and heat, stirring, for a another 3-4 minutes, until quinoa is hot and ingredients are well combined.
Stir in bean sprouts and drizzle with sesame oil and remove from heat.
Finally, give your quinoa fried rice a squeeze of fresh lime juice to make all the flavors really pop. Garnish with extra fresh scallions, if you'd like. I like my fried rice with a little dusting of sea salt just before serving as well.
PUTTANESCA SAUCE WITH FRIED CAPERS OVER LINGUINE
This comes from the June 2014 issue of Vegetarian Times, page 27, and starts off, “This versatile sauce also works great spread on crostini, spooned over soft polenta, or served with poached eggs.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. olive oil
2 Tbs. capers, drained and patted dry with paper towels
1 red onion, chopped (1 cup)
3 cloves garlic, minced (1 Tbs.)
1/2 tsp. red pepper flakes
1 lb. cherry tomatoes, halved (3 1/2 cups)
1 cup fresh basil leaves, thinly sliced, divided
1/4 cup pitted Kalamata olives, coarsely chopped
12 oz. linguine
Heat oil in large skillet over medium-high heat. Add capers, and fry 1 to 2 minutes, or until many capers have split. Remove capers with slotted spoon, and drain on paper towels. Add onion to skillet, and cook 3 to 5 minutes, then stir in garlic and red pepper flakes, and cook 1 minute more. Stir in tomatoes, and cook 5 to 7 minutes, or until tomatoes begin to break down. Stir in 1/2 cup basil and olives, and remove pan from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/2 cup cooking water. Add drained pasta to skillet, and toss to combine with sauce, adding some pasta water if mixture seems too thick. Serve garnished with remaining 1/2 cup basil and capers.
nutritional information Per 1 1/2-cup serving: Calories: 395; Protein: 14 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 254 mg; Fiber: 5 g; Sugar: 8 g; Vegan
GREEN PASTA PRIMAVERA
This is from the April/May 2015 issue of Vegetarian Times, page 38. It begins, “Tossing cooked pasted with puréed toasted pine nuts and pasta water creates a delicious cheese-like coating for the noodles.” Serves 6 in 30 minutes or less.
To view this online, click here.
1/2 cup plus 3 Tbs. pine nuts
1/4 cup olive oil, divided
1 Tbs. lemon juice
8 cloves garlic, minced (3 Tbs.)
2 medium leeks, sliced (2 cups)
1 lb. broccoli raab, chopped
2 cups frozen peas, thawed
6 cups baby spinach
8 oz. farfalle pasta
Toast pine nuts in skillet over low heat 5 minutes, or until golden, stirring frequently. Remove pan from heat. Blend 1/2 cup toasted pine nuts in food processor with 2 Tbs. oil, lemon juice, and 1 Tbs. water until smooth. Set aside remaining 3 Tbs. toasted pine nuts.
Heat remaining 2 Tbs. oil in large skillet over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden. Stir in leeks, and season with salt, if desired. Sauté 5 minutes. Add broccoli raab, and cook 10 minutes, stirring occasionally. Add peas, and cook 2 minutes more. Stir in spinach, and remove from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/3 cup cooking water. Return pasta to pot; stir in sauce and reserved pasta cooking water. Fold in broccoli raab mixture. Serve topped with whole toasted pine nuts.
nutritional information Per 1-cup serving: Calories: 395; Protein: 14 g; Total Fat: 20 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 70 mg; Fiber: 6 g; Sugar: 6 g; Vegan
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
LOVELY, TENDER ANGEL FOOD CAKE
This comes from the June 2013 issue of Vegetarian Times, page 75. It starts off, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.” Serves 10.
To view this online, click here.
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
THAI GREEN CURRY
This recipes comes from the March 2006 issue of Vegetarian Times, and starts off, “Some Thai green curry pastes contain shrimp paste, so look for vegetarian versions in the Asian foods section of the supermarket.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 Tbs. vegetable oil
4 shallots, minced
2 tsp. Thai green curry paste
1 14-oz. can low-fat coconut milk
1/2 cup whole basil leaves
2 Tbs. grated lime zest
1 15-oz. can sliced bamboo shoots, packed in water
3/4 lb. frozen precut green beans
1/2 lb. white round or other waxy potatoes, cut into 1/2-inch cubes
2 carrots, shredded
1 8-oz. pkg. Thai-flavored baked tofu, cut into strips
2 Tbs. low-sodium soy sauce
Heat oil in large pot over medium heat. Add shallots and curry paste; stir-fry 1 minute.
Blend coconut milk with 1?4 cup basil and lime zest in blender or food processor; add mixture to pot. Add bamboo shoots with their water, green beans, potatoes, carrots and salt to taste. Stir, and cook uncovered 10 minutes.
Add tofu and soy sauce. Cook 5 minutes, until green beans are just tender.
Add remaining basil and serve.
nutritional information Per SERVING: Calories: 257; Protein: 13 g; Total Fat: 14 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Sodium: 494 mg; Fiber: 5 g; Sugar: 5 g; Vegan
VEGAN QUINOA FRIED 'RICE' WITH MUSHROOMS, TOMATOES AND SPROUTS
This is from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "With tofu as well as a quinoa, this is a protein-packed fried "rice" recipe perfect for vegetarians and vegans. Use tamari instead of soy sauce to keep this recipe suitable for those on a gluten-free diet as well. If you have some leftover baked or fried tofu on hand, toss that in there for extra goodness. Use whatever vegetables you like: green peas, diced carrots, red bell peppers or baby corn would all be excellent choices. This vegan quinoa fried rice is an excellent vegetarian or vegan one-dish dinner idea." Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: about 3 servings
To view online, click here.
Ingredients
1 tbsp olive oil
1/2 onion, diced
3 cloves garlic, minced
2 tsp fresh minced ginger
4 scallions, chopped
1/3 cup fresh sliced button or white mushrooms
1/2 block firm or extra-firm tofu, well-pressed
1 large or 2 medium tomatoes, chopped
1 1/2 cups pre-cooked or leftover quinoa, cooled
hot sauce, to taste
1/4 cup (medium handful) bean sprouts
2 tbsp soy sauce (use tamari to keep it gluten-free)
1/2 tsp sesame oil
squeeze of fresh lime (optional)
Preparation
In a large sautee pan, heat the onion and garlic in olive oil for 3-4 minutes, until unions are almost soft, then add the ginger, scallions and diced tofu. Heat for another 3-4 minutes, stirring occasionally so the tofu cooks evenly.
Next, add the mushrooms and heat for another minute. Add the quinoa, tomatoes, hot sauce, and soy sauce and heat, stirring, for a another 3-4 minutes, until quinoa is hot and ingredients are well combined.
Stir in bean sprouts and drizzle with sesame oil and remove from heat.
Finally, give your quinoa fried rice a squeeze of fresh lime juice to make all the flavors really pop. Garnish with extra fresh scallions, if you'd like. I like my fried rice with a little dusting of sea salt just before serving as well.
PUTTANESCA SAUCE WITH FRIED CAPERS OVER LINGUINE
This comes from the June 2014 issue of Vegetarian Times, page 27, and starts off, “This versatile sauce also works great spread on crostini, spooned over soft polenta, or served with poached eggs.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. olive oil
2 Tbs. capers, drained and patted dry with paper towels
1 red onion, chopped (1 cup)
3 cloves garlic, minced (1 Tbs.)
1/2 tsp. red pepper flakes
1 lb. cherry tomatoes, halved (3 1/2 cups)
1 cup fresh basil leaves, thinly sliced, divided
1/4 cup pitted Kalamata olives, coarsely chopped
12 oz. linguine
Heat oil in large skillet over medium-high heat. Add capers, and fry 1 to 2 minutes, or until many capers have split. Remove capers with slotted spoon, and drain on paper towels. Add onion to skillet, and cook 3 to 5 minutes, then stir in garlic and red pepper flakes, and cook 1 minute more. Stir in tomatoes, and cook 5 to 7 minutes, or until tomatoes begin to break down. Stir in 1/2 cup basil and olives, and remove pan from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/2 cup cooking water. Add drained pasta to skillet, and toss to combine with sauce, adding some pasta water if mixture seems too thick. Serve garnished with remaining 1/2 cup basil and capers.
nutritional information Per 1 1/2-cup serving: Calories: 395; Protein: 14 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 254 mg; Fiber: 5 g; Sugar: 8 g; Vegan
GREEN PASTA PRIMAVERA
This is from the April/May 2015 issue of Vegetarian Times, page 38. It begins, “Tossing cooked pasted with puréed toasted pine nuts and pasta water creates a delicious cheese-like coating for the noodles.” Serves 6 in 30 minutes or less.
To view this online, click here.
1/2 cup plus 3 Tbs. pine nuts
1/4 cup olive oil, divided
1 Tbs. lemon juice
8 cloves garlic, minced (3 Tbs.)
2 medium leeks, sliced (2 cups)
1 lb. broccoli raab, chopped
2 cups frozen peas, thawed
6 cups baby spinach
8 oz. farfalle pasta
Toast pine nuts in skillet over low heat 5 minutes, or until golden, stirring frequently. Remove pan from heat. Blend 1/2 cup toasted pine nuts in food processor with 2 Tbs. oil, lemon juice, and 1 Tbs. water until smooth. Set aside remaining 3 Tbs. toasted pine nuts.
Heat remaining 2 Tbs. oil in large skillet over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden. Stir in leeks, and season with salt, if desired. Sauté 5 minutes. Add broccoli raab, and cook 10 minutes, stirring occasionally. Add peas, and cook 2 minutes more. Stir in spinach, and remove from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/3 cup cooking water. Return pasta to pot; stir in sauce and reserved pasta cooking water. Fold in broccoli raab mixture. Serve topped with whole toasted pine nuts.
nutritional information Per 1-cup serving: Calories: 395; Protein: 14 g; Total Fat: 20 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 70 mg; Fiber: 6 g; Sugar: 6 g; Vegan
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
Subscribe to:
Posts (Atom)