Finally – Friday! Here are some yummy recipes to get you through the weekend. Enjoy!
VEGAN CHOCOLATE TRUFFLES
This comes from the February 2009 issue of Vegetarian Times. It starts off, “Melt-in-your-mouth truffles don't need much to make them irresistible, but if you want to jazz up this recipe, try stirring in 2 teaspoons of flavored liqueur, such as Chambord, Frangelico, or Kahlúa.” Makes 40 1-inch truffles.
1/2 cup chocolate soymilk
1 12-oz. pkg. vegan chocolate chips
1/2 cup unsweetened cocoa
Warm soymilk until hot to the touch. Set aside.
Melt chocolate chips in large metal bowl set over saucepan of simmering water, stirring until smooth. Stir in warmed soymilk until smooth. Cover, and refrigerate 4 hours, or overnight.
Place cocoa on plate. Shape chilled chocolate mixture into 1-inch balls, and roll in cocoa.
nutritional information Per Truffle: Calories: 45; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: 2 g; Carbohydrates: 6 g; Cholesterol: 0 mg; Sodium: 19 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan; Gluten-Free
RANGE-TOP MARGHERITA-STYLE PIZZA
This is from the FamilyTime newsletter. It starts off, "Toasted whole wheat bread is seasoned with oregano and topped with tomatoes, melted mozzarella and fresh basil for an impromptu classic 'pizza'." Serves 2; Prep Time: 15 minutes; Cook Time: 5 minutes
To view this online, click here.
Ingredients
2 slices Pepperidge Farm® Whole Grain 100% Whole Wheat Bread
Vegetable cooking spray
1/2 teaspoon dried oregano leaves, crushed
2 medium plum tomato, thinly sliced
2 ounces mozzarella cheese, cut up
6 fresh basil leaves, thinly sliced
Spray the top of each bread slice with the cooking spray and sprinkle with the oregano.
Heat a 10-inch nonstick skillet over medium heat for 1 minute. Add the bread slices, oregano-side down, and cook until they're lightly browned. Turn the bread slices over.
Top the bread slices with the tomatoes and cheese. Cover and cook until the cheese is melted. Sprinkle with the basil.
Easy Substitution: Also delicious with Pepperidge Farm® Whole Grain 15 Grain Bread.
Serving Suggestion: Serve with a chilled salad of cooked brown rice, chopped cucumbers and olives in a light red wine vinaigrette. For dessert, serve fresh fruit topped with light whipped topping and chopped walnuts or pecans.
CHICKEN DINNER IN FOIL
Left to my own devices, I'm a vegetarian. However, I know many people love meat, which is why I've included this, as well as other meat recipes on occasion. This one comes from Peggy Trowbridge Filippone, About.com's Home Cooking expert. She writes, "Cooking meals in foil packets is nothing new to campers. The method also works quite well in your home oven. This particular version is one of the most flavorful you'll ever taste, although there is nothing exotic about it. Measurements, ingredients, and serving sizes are all easily adaptable, and it's easy enough for even the most basic cook." Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 60 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
Non-stick aluminum foil
3 boneless, skinless chicken breast halves (about 2 pounds)
2 teaspoons salt, or to taste
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon ground sage
1/2 teaspoon sweet Hungarian paprika
Freshly ground black pepper
2 to 3 medium red potatoes, scrubbed clean or peeled
Salt and pepper to taste
2 cups frozen broccoli florets, unthawed
1 can cream of mushroom soup, undiluted
1-1/2 to 2 cups fine-shredded Cheddar cheese
1/4 cup sliced green onions (scallions)
1/4 cup bacon bits
Preparation
Preheat oven to 400 F. Tear off 6 sheets of non-stick foil, approximately 15- x 12-inches.
Slice the chicken breasts lengthwise so they are about 1/2-inch thick. Season on both sides with salt, onion powder, garlic powder, thyme, sage, paprika, and black pepper. Set aside.
Slice potatoes into rounds about 1/4-inch thick (see Notes). A mandoline slicer works perfectly for this chore, and it goes fast. Have the remaining ingredients opened and ready to go.
Set up a production line by spreading out each square of foil next to each other. Spray the centers of the squares with butter-flavored oil. Place potato slices in the center, with each slice overlapping halfway, to the length of the chicken breasts. This will be your base to build upon. Sprinkle with salt and pepper. Place the seasoned chicken breast halves on top of the potatoes and follow with the broccoli. Spoon the cream of mushroom soup evenly over the broccoli. Top broccoli with Cheddar cheese, green onions, and bacon bits.
Fold up the foil sides and fold the edges down to make individual sealed packets, leaving about 1 inch of air-space at the top. Place the packets on a heavy rimmed baking tray (jelly roll pan).
Bake for 35 to 40 minutes, depending upon the thickness of the chicken breasts. Remove from the oven and let rest for 5 minutes. Serve the packets on a plate and let guests open them at the table. Alternatively, you can remove the foil and slide the stacks onto a plate to serve.
A side salad and artisan bread make perfect accompaniments.
Notes:
• It is important that the potatoes be sliced evenly and thin. Otherwise, they will not cook through.
• Cream of celery, chicken, or cheese soups may be substituted for the cream of mushroom soup, as well as low-fat and low-sodium varieties. Spoon the soup on straight from the can.
• You may substitute skinless, boneless chicken thighs for the chicken breasts. Increase the baking time to 45 to 50 minutes.
• Frozen mixed vegetables of your choice may be substituted for the broccoli.
• Prepared stuffing may be substituted for the potatoes.
• I do not recommend using bone-in, skin-on chicken pieces for this recipe. Although I normally prefer skin-on, bone-in chicken for flavor and moisture retention, this method and cooking time will not be long enough to render the fat and cook the chicken completely. If you increase the cooking time, the vegetables will lose texture integrity and become mushy.
• As you can tell from reading the method, this recipe is easily multiplied. The ingredient amounts are easily adjustable to suit your own tastes.
• The foil packets work just as well in a covered grill.
• Be careful of steam when you open the packets. If you use commercial chicken, you will notice it releases a lot of water. This is because commercial chicken is enhanced. You may wish to open one end of the packet and drain any excess liquid before serving.
CRUSTLESS BASQUE QUICHE
With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.
Yield: 4 to 6 servings
View Online: http://diabeticgourmet.com/recipes/html/843.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/12.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g
ROASTED APPLE AND WINTER SQUASH SOUP
This comes from TheKitchen, and can be viewed online here. Serves 4.
3 pounds winter squash, peeled, seeded, and cut into 1-inch pieces
2 medium sweet-tart apples, peeled, cored, and cut into 1-inch pieces
1 medium yellow onion, peeled and quartered
2 large cloves garlic, peeled
1/4 cup olive oil
2 teaspoons Kosher salt
1 teaspoon finely chopped fresh rosemary
1 teaspoon fresh thyme leaves
1/2 teaspoon ground allspice
4 cups unsalted vegetable broth
Garnish
1 medium sweet-tart apple
Preheat oven to 400°F.
In a large bowl, combine the squash, apples, onion, garlic, olive oil, salt, rosemary, thyme, and allspice. Spread the vegetables/fruit on two parchment-lined baking sheets. Roast, turning once, until tender, about 40 minutes.
Puree the roasted vegetables/fruit with the vegetable broth. If using an immersion blender, this may be done in a large pot. If using a food processor, this may be done in batches, transferring the puree to a large pot as you go along.
Place the pot over medium heat and simmer until warmed through. If a thinner consistency is desired, add water or more broth. Taste and adjust seasonings.
To serve, garnish with thinly sliced or diced apples. (Sliced apples may be pan-fried in a little butter or olive oil until golden.)
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
Friday, February 13, 2015
Thursday, February 12, 2015
Diabetic Thursday
If it's Thursday (and it is!), then this must be the day for yummy diabetic recipes. And yes, diabetic food can be delicious. Need a little proof? Try some of these recipes - or any of the recipes posted here on Thursdays. Enjoy!
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $ Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Ingredients
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes - Cost: $ Servings: 6 - Difficulty Level: 1
Find this recipe at: http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Wednesday, February 11, 2015
Wednesday Recipes
Today's blog is a little late; I try getting them out in the morning, but then stuff happens. No matter; it's here now. Enjoy!
LEMON LOVE BUNS
This is from Brett Moore, About.com's Gourmet Food expert. He writes, “This is a great yeast bun with an unexpected jolt of lemony citrus flavor. Buttery, flaky, with a sugary crust topping these are great for any special occasion. Serve with high quality jam. Raspberry and blueberry go particularly well with these pastries.” Prep Time: 30 minutes; Cook Time: 25 minutes; Total Time: 55 minutes; Yield: Makes 16 buns
To view this online, click here.
Ingredients
Dough
3/4 cup water
1/4 cup butter
1 large egg + 1 large egg yolk (reserve white for topping)
1/4 teaspoon lemon oil or 1/4 to 1/2 teaspoon Fiori di Sicilia (or the zest of 1 lemon)
1 1/4 teaspoons salt
2 tablespoons sugar
2 tablespoons nonfat dry milk
3 cups unbleached all-purpose flour
2 teaspoons instant yeast
Topping
1 egg white mixed with 1 tablespoon cold water
1/3 cup coarse white sparkling sugar or Swedish pearl sugar
Preparation
Combine all of the dough ingredients in a large mixing bowl and stir to form a cohesive dough.
Knead the dough, by hand, mixer, or bread machine, for 5 to 8 minutes, until it's smooth, soft and supple; avoid adding too much flour, as this will make the buns tough and dry. If you're using a stand mixer, knead for 2 minutes with the flat beater, then switch to the dough hook and knead for an additional 5 minutes.
Place the dough in a lightly greased bowl, cover the bowl with plastic wrap, and allow the dough to rise for about 1 1/2 hours, or until it's puffy, though it probably won't have doubled in bulk.
Transfer the dough to a lightly oiled work surface, and divide it into 16 pieces (about 1 1/2 ounces each).
To make round buns, simply round the pieces into balls. To make hearts or knots, roll pieces into logs and tie into desired shape.
For soft-sided round buns, place them in a lightly greased 9" x 13" pan. For knots or hearts, space the shaped buns on two lightly greased or parchment-lined baking sheets.
Cover the buns, and allow them to rise for about 1 1/2 hours, or until they're nice and puffy; when you press a finger gently into a bun, the resulting indentation shouldn't spring back.
While the buns are rising, combine the egg white and water, and set aside. Preheat the oven to 350°F.
Brush the risen buns with the egg white mixture, and sprinkle with coarse or pearl sugar.
Bake the buns for 20 minutes, or until they're a light golden brown. Remove the buns from the oven, and transfer them to a rack to cool. Serve warm, or store in an airtight container (a plastic bag is fine) until ready to serve.
CARDAMOM VANILLA SABLES
This is from Rebecca Franklin, About.com's French Food expert, who writes, "This is the basic, classic version of the sables cookie recipe. It can be varied in so many ways, from adding a flavored cream filling to spicing the batter. Make your own signature sable recipe or enjoy it the traditional way - as comforting vanilla sables." She adds, "This vanilla sales recipe makes 2 to 3 dozen cookies." Prep Time: 30 minutes; Cook Time: 15 minutes; Total Time: 45 minutes.
To view this online, click here.
Ingredients
2 cups all-purpose flour
1/2 teaspoon baking powder
10 tablespoons butter
1/2 cup granulated sugar
1/2 teaspoon ground cardamom
1 egg
1 teaspoon vanilla extract
Egg wash:
1 egg white
2 teaspoons water
Preparation
In a medium bowl mix the flour and baking powder and set aside. In large mixing bowl, cream the butter and sugar together until smooth. Add the egg and vanilla extract and mix in the dry ingredients until a smooth dough forms.
Form the dough into a disk shape or 2-inch diameter log. Wrap the dough in plastic wrap and chill for 1 hour. Preheat the oven to 350F. Prepare the egg wash by beating together the egg white and 2 teaspoons of water.
Roll out the disk of dough to 1/4-inch thickness, and cut out the sables using a 2-inch fluted cookie cutter. If using a log of cookie dough, slice it crosswise into 1/4-inch thick coins. Brush the sables with the egg wash, and bake on a parchment lined baking sheet for 15 minutes, or until they are lightly browned around the edges. Cool the sables for 2 minutes on the cookie sheet and then transfer to a wire rack to cool completely.
CREAMY IRISH POTATO SOUP
This recipe comes from Campbell's Kitchen; to view this recipe online, click here. The recipe starts off, "This rich and creamy potato soup is subtly flavored with celery and green onions. It's the kind of soup you'll want to savor slowly...even though it's ready in just 35 minutes."
Prep. time: 15 minutes; Cooking time: 25 minutes; Serves: 5 servings (1 1/4 cups each)
Ingredients
2 tablespoons butter
4 medium green onion, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1 3/4 cups Swanson® Chicken Broth, (Regular, Natural Goodness® or Certified Organic)
1/8 teaspoon ground black pepper
3 medium potato, sliced 1/4-inch thick (about 3 cups)
1 1/2 cups milk
Directions
Heat the butter in a 3-quart saucepan over medium heat. Add the onions and celery and cook until they're tender.
Stir the broth, black pepper and potatoes in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes or until the potatoes are tender.
Place half of the broth mixture and half of the milk in a blender or food processor. Cover and blend until smooth. Repeat with the remaining broth mixture and remaining milk. Return to the saucepan and heat through.
BEST MAC AND CHEESE
From My Daily Moment. Makes 6 servings; ready in 20 minutes
Ingredients
1 tbsp. butter
2 tbsp. all-purpose flour
1 1/4 cups skim milk
1 1/2 cup (6 oz.) shredded reduced-fat sharp cheddar cheese
3 tbsp. grated Parmesan cheese
1 tsp. low-sodium Worcestershire sauce
1/2 tsp. dry mustard
1/8 tsp. pepper
1/8 tsp. hot sauce
4 cups hot cooked medium elbow macaroni
Directions
Melt butter in a saucepan over medium heat; add flour. Cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring constantly. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat; add cheeses and next 4 ingredients, stirring until cheeses melt. Combine cheese sauce and macaroni in a bowl; stir well. Serve immediately.
BENECOL MACARONI AND CHEESE
For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.
1/2 lb. small shell style macaroni
4 Tbs. Benecol
3 Tbs. all purpose flour
3 Tbs. finely chopped onion
1 1/2 C 2% milk, warmed
few drops Tabasco Sauce
1-pint nonfat cottage (or ricotta) cheese
1 tsp. salt
1/2 C flavored bread crumbs
1 Tbs. olive oil
Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.
To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.
In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.
Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber
MAGIC CATERPILLAR PEANUT BUTTER BREAD
Years ago, I got hooked on Breaking Bread with Father Dominic on (if I remember correctly) the Food Network. Unfortunately, the show has since left the air, at least where I live, although the episodes can still be found here. Check out his website, The Bread Monk, at http://www.breadmonk.com/. This recipe yields 1 loaf.
Ingredients:
1 package FLEISCHMANN'S Active Dry Yeast
1/4 cup warm water
1 cup milk
3/4 cup chunky peanut butter
1/4 cup granulated sugar
1 teaspoon salt
3 1/4 to 3 1/2 cups all-purpose flour, divided
For decoration: tubes of colored frosting, candies, gumdrops, licorice, etc.
Directions:
Sprinkle yeast over warm water in large bowl; stir to dissolve yeast. Let stand about 10 minutes, or until foamy.
Combine milk, peanut butter, sugar and salt in small saucepan. Cook over medium heat, stirring constantly, until mixture is smooth. Let cool to lukewarm, then add to yeast mixture. Stir in flour, 1 cup at a time, mixing after each addition until flour is thoroughly incorporated.
Turn out dough onto lightly floured surface. Knead 5 minutes, adding small amounts of the remaining flour as needed to keep dough manageable. Rinse and dry bowl, then lightly oil surface of dough and place dough in bowl. Cover with a dry cloth and let rise in a warm, draft-free place 1 hour.
Punch down dough. Knead briefly to expel large air bubbles. Roll dough into a rope about 24 inches long. Form rope into a large S shape on a lightly greased 18x12-inch baking sheet. Using a butter knife or dough scraper, chop rope into 3-inch sections, but do not separate completely. Cover with a cloth and let rise about 30 minutes. (The caterpillar will magically grow back together during rising and baking.)
About 15 minutes before end of rising time, preheat oven to 375 degrees. Bake loaf 25 minutes, or until top is golden brown. Let cool on baking sheet 15 minutes, then carefully transfer to a wire rack to cool completely.
Decorate cooled loaf with frosting and gumdrops or other candy. Poke holes in the sides with a wooden pick and insert sections of licorice for legs.
Note: Decorating gel doesn't work as well as frosting as a glue for the candy decorations, so make sure you pick up the right tube at the store. Any candies will work to make spots for the caterpillar's sections. Thin red licorice makes the perfect legs and antennae, unless you know your youngsters prefer the flavor of black licorice.
FARMERS' MARKET POT PIE
This comes from About.com's American Food guide, Kathy Kingsley. She writes, “This recipe is easily adaptable as it can be prepared with almost any fresh vegetables of your liking. So look to see what's in season and available at your local farmer's market or farmstand. The biscuit crust makes a wonderful flaky pot pie topping. This recipe can also be made into individual pot pies, in which case reduce the baking time to 15 to 18 minutes.” Prep Time: 20 minutes; Cook Time: 30 minutes; Total Time: 50 minutes; Yield: Serves 6. The recipe can be viewed online here.
Ingredients:
1 tablespoon butter
1 tablespoon vegetable oil
1 cup finely chopped onion
1 cup thinly sliced celery
1 cup diced red bell pepper
1 cup fresh green beans, trimmed and cut into 1 1/2 inch lengths
1/3 cup all-purpose flour
1 cup milk, whole or low-fat
2 cups low-sodium vegetable broth
2 tablespoons chopped fresh parsley
1 teaspoon tamari or low-sodium soy sauce
1/2 teaspoons dried thyme
1/2 teaspoon dried sage
Salt and freshly ground black pepper to taste
Biscuit Topping
1 3/4 cups whole-wheat pastry four
1/2 teaspoon salt
2 teaspoons baking powder
1/2 teaspoon baking soda
2 tablespoons butter, cold and cut into small pieces
3/4 cup buttermilk
2 teaspoons honey
Preparation:
Preheat the oven to 400°F. In a medium skillet over medium-high heat, melt the butter with the oil. Add the onion and cook, stirring often, until soft and tender, about 5 minutes. Add the celery, broccoli, bell pepper and green beans, and cook, stirring often, until the vegetables are tender, about 10 minutes. Reduce the heat to low. Sprinkle the flour over the vegetable mixture. Cook, stirring constantly, for 2 minutes.
In glass measuring cup, combine the milk and the broth. Slowly add to vegetable mixture while whisking constantly. The sauce will start to thicken. Add the parsley, tamari, thyme, and sage. Season to taste with salt and pepper. Cook, stirring constantly, until thickened. Transfer the mixture to a 2-quart casserole, and set aside ( use individual 8 to 10-ounce ramekins or small baking dishes).
Make the topping: In a large bowl, mix the flour, salt, baking powder, and baking soda. Using a pastry blender, two knives, or a fork, cut the butter into the flour mixture until it resembles coarse meal. In a glass measuring cup, combine the buttermilk and honey. Add to the flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk if the dough is too dry. Knead the dough lightly in the bowl for 3 to 5 minutes, until it is no longer sticky. Turn the dough out onto a lightly floured surface. Using a lightly floured rolling pin, roll out the dough into a shape to cover the casserole dish.
Lay biscuit topping lightly over the filling. Do not seal the edges. Bake for 20 to 30 minutes, until the crust is golden brown and the filling is bubbling. Serve hot.
LEMON LOVE BUNS
This is from Brett Moore, About.com's Gourmet Food expert. He writes, “This is a great yeast bun with an unexpected jolt of lemony citrus flavor. Buttery, flaky, with a sugary crust topping these are great for any special occasion. Serve with high quality jam. Raspberry and blueberry go particularly well with these pastries.” Prep Time: 30 minutes; Cook Time: 25 minutes; Total Time: 55 minutes; Yield: Makes 16 buns
To view this online, click here.
Ingredients
Dough
3/4 cup water
1/4 cup butter
1 large egg + 1 large egg yolk (reserve white for topping)
1/4 teaspoon lemon oil or 1/4 to 1/2 teaspoon Fiori di Sicilia (or the zest of 1 lemon)
1 1/4 teaspoons salt
2 tablespoons sugar
2 tablespoons nonfat dry milk
3 cups unbleached all-purpose flour
2 teaspoons instant yeast
Topping
1 egg white mixed with 1 tablespoon cold water
1/3 cup coarse white sparkling sugar or Swedish pearl sugar
Preparation
Combine all of the dough ingredients in a large mixing bowl and stir to form a cohesive dough.
Knead the dough, by hand, mixer, or bread machine, for 5 to 8 minutes, until it's smooth, soft and supple; avoid adding too much flour, as this will make the buns tough and dry. If you're using a stand mixer, knead for 2 minutes with the flat beater, then switch to the dough hook and knead for an additional 5 minutes.
Place the dough in a lightly greased bowl, cover the bowl with plastic wrap, and allow the dough to rise for about 1 1/2 hours, or until it's puffy, though it probably won't have doubled in bulk.
Transfer the dough to a lightly oiled work surface, and divide it into 16 pieces (about 1 1/2 ounces each).
To make round buns, simply round the pieces into balls. To make hearts or knots, roll pieces into logs and tie into desired shape.
For soft-sided round buns, place them in a lightly greased 9" x 13" pan. For knots or hearts, space the shaped buns on two lightly greased or parchment-lined baking sheets.
Cover the buns, and allow them to rise for about 1 1/2 hours, or until they're nice and puffy; when you press a finger gently into a bun, the resulting indentation shouldn't spring back.
While the buns are rising, combine the egg white and water, and set aside. Preheat the oven to 350°F.
Brush the risen buns with the egg white mixture, and sprinkle with coarse or pearl sugar.
Bake the buns for 20 minutes, or until they're a light golden brown. Remove the buns from the oven, and transfer them to a rack to cool. Serve warm, or store in an airtight container (a plastic bag is fine) until ready to serve.
CARDAMOM VANILLA SABLES
This is from Rebecca Franklin, About.com's French Food expert, who writes, "This is the basic, classic version of the sables cookie recipe. It can be varied in so many ways, from adding a flavored cream filling to spicing the batter. Make your own signature sable recipe or enjoy it the traditional way - as comforting vanilla sables." She adds, "This vanilla sales recipe makes 2 to 3 dozen cookies." Prep Time: 30 minutes; Cook Time: 15 minutes; Total Time: 45 minutes.
To view this online, click here.
Ingredients
2 cups all-purpose flour
1/2 teaspoon baking powder
10 tablespoons butter
1/2 cup granulated sugar
1/2 teaspoon ground cardamom
1 egg
1 teaspoon vanilla extract
Egg wash:
1 egg white
2 teaspoons water
Preparation
In a medium bowl mix the flour and baking powder and set aside. In large mixing bowl, cream the butter and sugar together until smooth. Add the egg and vanilla extract and mix in the dry ingredients until a smooth dough forms.
Form the dough into a disk shape or 2-inch diameter log. Wrap the dough in plastic wrap and chill for 1 hour. Preheat the oven to 350F. Prepare the egg wash by beating together the egg white and 2 teaspoons of water.
Roll out the disk of dough to 1/4-inch thickness, and cut out the sables using a 2-inch fluted cookie cutter. If using a log of cookie dough, slice it crosswise into 1/4-inch thick coins. Brush the sables with the egg wash, and bake on a parchment lined baking sheet for 15 minutes, or until they are lightly browned around the edges. Cool the sables for 2 minutes on the cookie sheet and then transfer to a wire rack to cool completely.
CREAMY IRISH POTATO SOUP
This recipe comes from Campbell's Kitchen; to view this recipe online, click here. The recipe starts off, "This rich and creamy potato soup is subtly flavored with celery and green onions. It's the kind of soup you'll want to savor slowly...even though it's ready in just 35 minutes."
Prep. time: 15 minutes; Cooking time: 25 minutes; Serves: 5 servings (1 1/4 cups each)
Ingredients
2 tablespoons butter
4 medium green onion, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1 3/4 cups Swanson® Chicken Broth, (Regular, Natural Goodness® or Certified Organic)
1/8 teaspoon ground black pepper
3 medium potato, sliced 1/4-inch thick (about 3 cups)
1 1/2 cups milk
Directions
Heat the butter in a 3-quart saucepan over medium heat. Add the onions and celery and cook until they're tender.
Stir the broth, black pepper and potatoes in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes or until the potatoes are tender.
Place half of the broth mixture and half of the milk in a blender or food processor. Cover and blend until smooth. Repeat with the remaining broth mixture and remaining milk. Return to the saucepan and heat through.
BEST MAC AND CHEESE
From My Daily Moment. Makes 6 servings; ready in 20 minutes
Ingredients
1 tbsp. butter
2 tbsp. all-purpose flour
1 1/4 cups skim milk
1 1/2 cup (6 oz.) shredded reduced-fat sharp cheddar cheese
3 tbsp. grated Parmesan cheese
1 tsp. low-sodium Worcestershire sauce
1/2 tsp. dry mustard
1/8 tsp. pepper
1/8 tsp. hot sauce
4 cups hot cooked medium elbow macaroni
Directions
Melt butter in a saucepan over medium heat; add flour. Cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring constantly. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat; add cheeses and next 4 ingredients, stirring until cheeses melt. Combine cheese sauce and macaroni in a bowl; stir well. Serve immediately.
BENECOL MACARONI AND CHEESE
For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.
1/2 lb. small shell style macaroni
4 Tbs. Benecol
3 Tbs. all purpose flour
3 Tbs. finely chopped onion
1 1/2 C 2% milk, warmed
few drops Tabasco Sauce
1-pint nonfat cottage (or ricotta) cheese
1 tsp. salt
1/2 C flavored bread crumbs
1 Tbs. olive oil
Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.
To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.
In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.
Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber
MAGIC CATERPILLAR PEANUT BUTTER BREAD
Years ago, I got hooked on Breaking Bread with Father Dominic on (if I remember correctly) the Food Network. Unfortunately, the show has since left the air, at least where I live, although the episodes can still be found here. Check out his website, The Bread Monk, at http://www.breadmonk.com/. This recipe yields 1 loaf.
Ingredients:
1 package FLEISCHMANN'S Active Dry Yeast
1/4 cup warm water
1 cup milk
3/4 cup chunky peanut butter
1/4 cup granulated sugar
1 teaspoon salt
3 1/4 to 3 1/2 cups all-purpose flour, divided
For decoration: tubes of colored frosting, candies, gumdrops, licorice, etc.
Directions:
Sprinkle yeast over warm water in large bowl; stir to dissolve yeast. Let stand about 10 minutes, or until foamy.
Combine milk, peanut butter, sugar and salt in small saucepan. Cook over medium heat, stirring constantly, until mixture is smooth. Let cool to lukewarm, then add to yeast mixture. Stir in flour, 1 cup at a time, mixing after each addition until flour is thoroughly incorporated.
Turn out dough onto lightly floured surface. Knead 5 minutes, adding small amounts of the remaining flour as needed to keep dough manageable. Rinse and dry bowl, then lightly oil surface of dough and place dough in bowl. Cover with a dry cloth and let rise in a warm, draft-free place 1 hour.
Punch down dough. Knead briefly to expel large air bubbles. Roll dough into a rope about 24 inches long. Form rope into a large S shape on a lightly greased 18x12-inch baking sheet. Using a butter knife or dough scraper, chop rope into 3-inch sections, but do not separate completely. Cover with a cloth and let rise about 30 minutes. (The caterpillar will magically grow back together during rising and baking.)
About 15 minutes before end of rising time, preheat oven to 375 degrees. Bake loaf 25 minutes, or until top is golden brown. Let cool on baking sheet 15 minutes, then carefully transfer to a wire rack to cool completely.
Decorate cooled loaf with frosting and gumdrops or other candy. Poke holes in the sides with a wooden pick and insert sections of licorice for legs.
Note: Decorating gel doesn't work as well as frosting as a glue for the candy decorations, so make sure you pick up the right tube at the store. Any candies will work to make spots for the caterpillar's sections. Thin red licorice makes the perfect legs and antennae, unless you know your youngsters prefer the flavor of black licorice.
FARMERS' MARKET POT PIE
This comes from About.com's American Food guide, Kathy Kingsley. She writes, “This recipe is easily adaptable as it can be prepared with almost any fresh vegetables of your liking. So look to see what's in season and available at your local farmer's market or farmstand. The biscuit crust makes a wonderful flaky pot pie topping. This recipe can also be made into individual pot pies, in which case reduce the baking time to 15 to 18 minutes.” Prep Time: 20 minutes; Cook Time: 30 minutes; Total Time: 50 minutes; Yield: Serves 6. The recipe can be viewed online here.
Ingredients:
1 tablespoon butter
1 tablespoon vegetable oil
1 cup finely chopped onion
1 cup thinly sliced celery
1 cup diced red bell pepper
1 cup fresh green beans, trimmed and cut into 1 1/2 inch lengths
1/3 cup all-purpose flour
1 cup milk, whole or low-fat
2 cups low-sodium vegetable broth
2 tablespoons chopped fresh parsley
1 teaspoon tamari or low-sodium soy sauce
1/2 teaspoons dried thyme
1/2 teaspoon dried sage
Salt and freshly ground black pepper to taste
Biscuit Topping
1 3/4 cups whole-wheat pastry four
1/2 teaspoon salt
2 teaspoons baking powder
1/2 teaspoon baking soda
2 tablespoons butter, cold and cut into small pieces
3/4 cup buttermilk
2 teaspoons honey
Preparation:
Preheat the oven to 400°F. In a medium skillet over medium-high heat, melt the butter with the oil. Add the onion and cook, stirring often, until soft and tender, about 5 minutes. Add the celery, broccoli, bell pepper and green beans, and cook, stirring often, until the vegetables are tender, about 10 minutes. Reduce the heat to low. Sprinkle the flour over the vegetable mixture. Cook, stirring constantly, for 2 minutes.
In glass measuring cup, combine the milk and the broth. Slowly add to vegetable mixture while whisking constantly. The sauce will start to thicken. Add the parsley, tamari, thyme, and sage. Season to taste with salt and pepper. Cook, stirring constantly, until thickened. Transfer the mixture to a 2-quart casserole, and set aside ( use individual 8 to 10-ounce ramekins or small baking dishes).
Make the topping: In a large bowl, mix the flour, salt, baking powder, and baking soda. Using a pastry blender, two knives, or a fork, cut the butter into the flour mixture until it resembles coarse meal. In a glass measuring cup, combine the buttermilk and honey. Add to the flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk if the dough is too dry. Knead the dough lightly in the bowl for 3 to 5 minutes, until it is no longer sticky. Turn the dough out onto a lightly floured surface. Using a lightly floured rolling pin, roll out the dough into a shape to cover the casserole dish.
Lay biscuit topping lightly over the filling. Do not seal the edges. Bake for 20 to 30 minutes, until the crust is golden brown and the filling is bubbling. Serve hot.
Tuesday, February 10, 2015
Weekday Recipes
Another wintery day. Keep warm and safe, folks. Here are some recipes to this week. Enjoy!
BAKED MACARONI AND CHEESE
This comes from Kathy Kingsley, About.com's American Food expert. She writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.” Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8
To view this online, click here.
Ingredients
12 ounces elbow macaroni (3 cups)
1/2 stick (4 tablespoons) butter
1/2 cup finely minced onion
1/4 cup all-purpose flour
3 1/2 cups whole or 2-percent fat milk
1 teaspoon Dijon mustard
Pinch cayenne pepper
1/2 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces shredded Cheddar cheese (2 cups)
1 cup fresh bread crumbs, or 1/2 cup dried
Preparation
Preheat the oven to 375°F.
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.
In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.
Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.
Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.
Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.
In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.
Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.
Recipe Notes
• You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.
• Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.
• Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.
• To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.
ROASTED SWEET POTATO SOUP
This comes from FamilyTime, and starts off, “Roasting the sweet potatoes for this soup deepens their flavor, and when combined with broth, vegetables and maple syrup, you've got an amazing soup that gets better with every bite.” Serves 8 (1 1/4 cups each); Prep Time: 30 minutes; Cook Time: 20 minutes
To view this online, click here.
Ingredients
5 medium sweet potatoes, (about 2 pounds)
2 tablespoons butter
1 large onion, chopped (about 1 cup)
2 stalks celery, chopped (about 1 cup)
6 cups Swanson® Chicken Broth, (Regular, Natural Goodness® or Certified Organic)
1 medium potato, peeled and cut into cubes (about 1 cup)
1/3 cup maple-flavored syrup
1/8 teaspoon ground white pepper
2 tablespoons light cream, (optional)
Directions
Pierce the sweet potatoes with a fork. Microwave on HIGH for 8 to 13 minutes or bake at 400°F. for 1 hour or until they're fork-tender. Cut in half lengthwise. Scoop out potato pulp and set aside.
Heat the butter in a 6-quart saucepot over medium heat. Add the onion and celery to the saucepot and cook until they're tender. Add the broth and potato. Heat to a boil. Reduce the heat to low and cook for 15 minutes or until the potato is tender. Add the maple syrup, white pepper and reserved sweet potato.
Place one third of the broth mixture into a blender or food processor. Cover and blend until smooth. Pour the mixture into a large bowl. Repeat the blending process twice more with the remaining broth mixture. Return all of the puréed mixture to the saucepot. Add the cream, if desired. Cook over medium heat until the mixture is hot. Season to taste.
Tips Tip: Substitute 3 3/4 cups mashed, drained, canned sweet potatoes for the fresh sweet potatoes.
INDOOR S'MORE SUNDAE
This comes from Melissa d'Arabian, of The Food Network's Ten Dollar Dinners. Total Time: 1 hr 11 min; Prep: 10 min; Inactive: 1 hr; cook: 1 min; yield: 4 servings; level: 4
To read this online, click here.
Ingredients
Graham Cracker Crust:
3/4 cup graham cracker crumbs (about 5 whole graham crackers)
3 tablespoons butter, melted
2 tablespoons sugar
1/2 teaspoon cinnamon
Salt
4 scoops vanilla ice cream
1 1/2 cups mini marshmallows
Quick Chocolate Sauce:
1/2 cup semisweet chocolate chips
2 tablespoons whole milk
Directions
For the graham cracker crust: Mix the graham cracker crumbs, butter, sugar, cinnamon and a sprinkle of salt together in a bowl. Firmly press the crust into muffin tins to make individual crusts. Top each crust with a scoop of vanilla ice cream. Press the mini marshmallows into the ice cream, covering the scoop completely. You will have 4 s'more "domes". Freeze at least 1 hour.
For the quick chocolate sauce: Immediately before serving, heat the broiler to low. Toss the chocolate chips with the milk in a ramekin or small bowl and microwave 30 seconds, stir until smooth and set aside. Place the s'more domes under the broiler until marshmallows brown, about 30 seconds. Watch them constantly as they burn easily. Place each s'more on a plate and drizzle with the chocolate sauce.
ULTIMATE NACHOS
I'm really not sure where this one came from; my guess is it may be from Ro*Tel. I'd never tried their products until I happened to see them used in a recipe on The Food Network.
Ingredients:
1/2 lb. Extra lean ground beef
8 oz. Velveeta, cut into 1/2-inch cubes
6 oz. Tortilla chips (about 7 cups)
1 cup shredded lettuce
1/4 cup sliced ripe olives
1 can (10 oz) Ro Tel Original Diced Tomatoes & Green Chilies, drained well
Directions:
Brown meat in medium skillet; drain.
Microwave Velveeta in medium microwave-safe bowl on HIGH 1 minute or until completely melted, stirring after 30 seconds.
Place chips on large platter; top with Velveeta, meat and remaining ingredients.
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
BAKED MACARONI AND CHEESE
This comes from Kathy Kingsley, About.com's American Food expert. She writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.” Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8
To view this online, click here.
Ingredients
12 ounces elbow macaroni (3 cups)
1/2 stick (4 tablespoons) butter
1/2 cup finely minced onion
1/4 cup all-purpose flour
3 1/2 cups whole or 2-percent fat milk
1 teaspoon Dijon mustard
Pinch cayenne pepper
1/2 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces shredded Cheddar cheese (2 cups)
1 cup fresh bread crumbs, or 1/2 cup dried
Preparation
Preheat the oven to 375°F.
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.
In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.
Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.
Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.
Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.
In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.
Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.
Recipe Notes
• You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.
• Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.
• Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.
• To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.
ROASTED SWEET POTATO SOUP
This comes from FamilyTime, and starts off, “Roasting the sweet potatoes for this soup deepens their flavor, and when combined with broth, vegetables and maple syrup, you've got an amazing soup that gets better with every bite.” Serves 8 (1 1/4 cups each); Prep Time: 30 minutes; Cook Time: 20 minutes
To view this online, click here.
Ingredients
5 medium sweet potatoes, (about 2 pounds)
2 tablespoons butter
1 large onion, chopped (about 1 cup)
2 stalks celery, chopped (about 1 cup)
6 cups Swanson® Chicken Broth, (Regular, Natural Goodness® or Certified Organic)
1 medium potato, peeled and cut into cubes (about 1 cup)
1/3 cup maple-flavored syrup
1/8 teaspoon ground white pepper
2 tablespoons light cream, (optional)
Directions
Pierce the sweet potatoes with a fork. Microwave on HIGH for 8 to 13 minutes or bake at 400°F. for 1 hour or until they're fork-tender. Cut in half lengthwise. Scoop out potato pulp and set aside.
Heat the butter in a 6-quart saucepot over medium heat. Add the onion and celery to the saucepot and cook until they're tender. Add the broth and potato. Heat to a boil. Reduce the heat to low and cook for 15 minutes or until the potato is tender. Add the maple syrup, white pepper and reserved sweet potato.
Place one third of the broth mixture into a blender or food processor. Cover and blend until smooth. Pour the mixture into a large bowl. Repeat the blending process twice more with the remaining broth mixture. Return all of the puréed mixture to the saucepot. Add the cream, if desired. Cook over medium heat until the mixture is hot. Season to taste.
Tips Tip: Substitute 3 3/4 cups mashed, drained, canned sweet potatoes for the fresh sweet potatoes.
INDOOR S'MORE SUNDAE
This comes from Melissa d'Arabian, of The Food Network's Ten Dollar Dinners. Total Time: 1 hr 11 min; Prep: 10 min; Inactive: 1 hr; cook: 1 min; yield: 4 servings; level: 4
To read this online, click here.
Ingredients
Graham Cracker Crust:
3/4 cup graham cracker crumbs (about 5 whole graham crackers)
3 tablespoons butter, melted
2 tablespoons sugar
1/2 teaspoon cinnamon
Salt
4 scoops vanilla ice cream
1 1/2 cups mini marshmallows
Quick Chocolate Sauce:
1/2 cup semisweet chocolate chips
2 tablespoons whole milk
Directions
For the graham cracker crust: Mix the graham cracker crumbs, butter, sugar, cinnamon and a sprinkle of salt together in a bowl. Firmly press the crust into muffin tins to make individual crusts. Top each crust with a scoop of vanilla ice cream. Press the mini marshmallows into the ice cream, covering the scoop completely. You will have 4 s'more "domes". Freeze at least 1 hour.
For the quick chocolate sauce: Immediately before serving, heat the broiler to low. Toss the chocolate chips with the milk in a ramekin or small bowl and microwave 30 seconds, stir until smooth and set aside. Place the s'more domes under the broiler until marshmallows brown, about 30 seconds. Watch them constantly as they burn easily. Place each s'more on a plate and drizzle with the chocolate sauce.
ULTIMATE NACHOS
I'm really not sure where this one came from; my guess is it may be from Ro*Tel. I'd never tried their products until I happened to see them used in a recipe on The Food Network.
Ingredients:
1/2 lb. Extra lean ground beef
8 oz. Velveeta, cut into 1/2-inch cubes
6 oz. Tortilla chips (about 7 cups)
1 cup shredded lettuce
1/4 cup sliced ripe olives
1 can (10 oz) Ro Tel Original Diced Tomatoes & Green Chilies, drained well
Directions:
Brown meat in medium skillet; drain.
Microwave Velveeta in medium microwave-safe bowl on HIGH 1 minute or until completely melted, stirring after 30 seconds.
Place chips on large platter; top with Velveeta, meat and remaining ingredients.
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
APPLE-CRANBERRY CRISP
I'm not sure where I originally found this; probably on an old emailing list.
2 pounds Granny Smith apples - peeled, cored and thinly sliced
3/4 cup cranberries
1/4 cup white sugar
3 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/3 cup quick-cooking oats
1/3 cup all-purpose flour
1/2 cup packed light brown sugar
1/4 cup butter, cut into pieces
1/2 cup chopped pecans
Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.
In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.
In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.
Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.
Monday, February 9, 2015
Meatless Monday
If it's Monday, it must be meatless. Enjoy!
BANANA PUDDING
From the January/February 2013 issue of Vegetarian Times, page 48. It starts off, “Coconut milk beverage adds a hint of sweet flavor to this classic dessert.”
1/3 cup raw cane sugar
4 Tbs. cornstarch
1/8 tsp. salt
3 cups coconut milk beverage, such as Silk, divided
1 1/2 tsp. vanilla extract
3 very ripe bananas, sliced
48 vegan vanilla wafer cookies
Nondairy whipped topping for garnish, optional
Place sugar, cornstarch, and salt in saucepan, and gradually whisk in coconut milk. Bring mixture to a boil over medium-low heat. Cook 5 minutes, or until thickened, whisking constantly. Stir in vanilla, then banana slices.
Line bottom of 11- x 7-inch baking dish with 24 cookies. Spread hot pudding over top, making sure bananas are submerged to prevent browning. Top with remaining 24 cookies, cover with plastic wrap, and cool. Refrigerate until cold. Top with whipped topping (if using).
nutritional information Per 1-cup serving: Calories: 216; Protein: 2 g; Total Fat: 6 g; Saturated Fat: 3 g; Carbohydrates: 41 g; Cholesterol: 4 mg; Sodium: 113 mg; Fiber: 2 g; Sugar: 23 g; Vegan
BAKED SWEET POTATOES AND APPLES
This came from a Go Red For Women email. Go Red For Women strives to teach women about heart disease. Check it out, especially if you're a woman, have a woman relative, etc. Very educational...and you may just help save a life.
This recipe serves 8 (1/ 2 cup serving) and can be found online by clicking here.
Ingredients
Cooking spray
1/4 cup sugar
1/2 teaspoon ground cinnamon
3 medium sweet potatoes, peeled, cut crosswise into 1/4-inch slices
2 medium sweet apples, such as Rome Beauty or Gala, peeled, each sliced into 10 wedges
3 tablespoons light tub margarine
Preparation
Preheat the oven to 350°F. Lightly spray a 1 1/2-quart glass casserole dish with cooking spray.
In a small bowl, stir together the sugar and cinnamon.
In the casserole dish, layer in order half each of the sweet potatoes, apples, and cinnamon-sugar. Dot with about half the margarine. Repeat.
Bake, covered, for 1 hour to 1 hour 15 minutes, or until the sweet potatoes and apples are soft.
Nutrition Facts: Calories 101; Total Fat 2.0 g; Saturated Fat 0.0 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 1.0 g; Cholesterol 0 mg; Sodium 61 mg; Carbohydrates 21 g; Fiber 3 g; Sugars 14 g; Protein 1 g; Dietary Exchanges: 1 starch, 1/2 fruit
THE CRACKED SANDWICH – HUMMUS, AVOCADO, AND SUN-DRIED TOMATO
This is from One Green Planet, and starts off, “...[T]his is one of my favorite go-to meals. It's fast, super easy, and most importantly, DELICIOUS! The best par?! There's absolutely NO COOKING involved!” This recipe is dairy-free, healthy, and vegan.
To view this online, click here.
Ingredients
2 slices toasted bread or sprouted bread
hummus
1/2 large avocado
sun dried tomatoes
arugula
fresh cracked pepper
Preparation
Toast bread.
Spread each piece of toast with 1/ 4 of an avocado. On top of avocado, add smear of hummus. Next, add varinated veggies (sun dried tomatoes). Sprinkle with fresh cracked pepper and top with spice greens like arugula.
Eat this as an open faced sandwich or bring the 2 slices together and enjoy as a tranditional sandwich.
Note: Feel free to use different greens, veggies, flavors of hummus, marinated veggies, etc.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
ROASTED GREEN BEAN BUNDLES
This recipe comes from the November 2012 issue of Vegetarian Times, page 58. It starts off, “These individual bundles of seasoned, roasted green beans will impress guests and make serving a cinch.” Serves 8 in 30 minutes or less.
This can be viewed online here.
1 lb. fresh green beans, trimmed
1/2 large red onion, thinly sliced lengthwise
1 Tbs. garlic-flavored olive oil
1 tsp. lemon juice
1/4 tsp. Dijon mustard
1/4 tsp. salt
1 pinch ground black pepper
Lemon slices, for garnish, optional
Hawaiian salt, black salt, or fleur de sel, for garnish, optional
Preheat oven to 425°F. Line baking sheet with parchment paper, or coat with cooking spray.
Bring large pot of salted water to a boil. Add green beans and red onion, and blanch 3 minutes. Drain, then pat vegetables dry with paper towels.
Whisk together oil, lemon juice, mustard, salt, and pepper in large bowl. Add beans and onion slices; toss to coat.
Group beans and onion slices into 8 bundles (about 10 to 15 beans each), and tie each bundle with 8-inch piece of kitchen twine. Place bundles tie side down on prepared baking sheet. Bake 7 to 10 minutes, or until bean ends begin to brown. Flip bundles with spatula so tie side is up, and bake 7 to 10 minutes more, or until all bean tips are brown. Transfer bundles to serving plate, and garnish with lemon slices and Hawaiian salt, if using.
nutritional information Per Bundle: Calories: 35; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 4 g; Cholesterol: 0 mg; Sodium: 80 mg; Fiber: 2 g; Sugar: 2 g; Vegan; Gluten-Free
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
BANANA PUDDING
From the January/February 2013 issue of Vegetarian Times, page 48. It starts off, “Coconut milk beverage adds a hint of sweet flavor to this classic dessert.”
1/3 cup raw cane sugar
4 Tbs. cornstarch
1/8 tsp. salt
3 cups coconut milk beverage, such as Silk, divided
1 1/2 tsp. vanilla extract
3 very ripe bananas, sliced
48 vegan vanilla wafer cookies
Nondairy whipped topping for garnish, optional
Place sugar, cornstarch, and salt in saucepan, and gradually whisk in coconut milk. Bring mixture to a boil over medium-low heat. Cook 5 minutes, or until thickened, whisking constantly. Stir in vanilla, then banana slices.
Line bottom of 11- x 7-inch baking dish with 24 cookies. Spread hot pudding over top, making sure bananas are submerged to prevent browning. Top with remaining 24 cookies, cover with plastic wrap, and cool. Refrigerate until cold. Top with whipped topping (if using).
nutritional information Per 1-cup serving: Calories: 216; Protein: 2 g; Total Fat: 6 g; Saturated Fat: 3 g; Carbohydrates: 41 g; Cholesterol: 4 mg; Sodium: 113 mg; Fiber: 2 g; Sugar: 23 g; Vegan
BAKED SWEET POTATOES AND APPLES
This came from a Go Red For Women email. Go Red For Women strives to teach women about heart disease. Check it out, especially if you're a woman, have a woman relative, etc. Very educational...and you may just help save a life.
This recipe serves 8 (1/ 2 cup serving) and can be found online by clicking here.
Ingredients
Cooking spray
1/4 cup sugar
1/2 teaspoon ground cinnamon
3 medium sweet potatoes, peeled, cut crosswise into 1/4-inch slices
2 medium sweet apples, such as Rome Beauty or Gala, peeled, each sliced into 10 wedges
3 tablespoons light tub margarine
Preparation
Preheat the oven to 350°F. Lightly spray a 1 1/2-quart glass casserole dish with cooking spray.
In a small bowl, stir together the sugar and cinnamon.
In the casserole dish, layer in order half each of the sweet potatoes, apples, and cinnamon-sugar. Dot with about half the margarine. Repeat.
Bake, covered, for 1 hour to 1 hour 15 minutes, or until the sweet potatoes and apples are soft.
Nutrition Facts: Calories 101; Total Fat 2.0 g; Saturated Fat 0.0 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 1.0 g; Cholesterol 0 mg; Sodium 61 mg; Carbohydrates 21 g; Fiber 3 g; Sugars 14 g; Protein 1 g; Dietary Exchanges: 1 starch, 1/2 fruit
THE CRACKED SANDWICH – HUMMUS, AVOCADO, AND SUN-DRIED TOMATO
This is from One Green Planet, and starts off, “...[T]his is one of my favorite go-to meals. It's fast, super easy, and most importantly, DELICIOUS! The best par?! There's absolutely NO COOKING involved!” This recipe is dairy-free, healthy, and vegan.
To view this online, click here.
Ingredients
2 slices toasted bread or sprouted bread
hummus
1/2 large avocado
sun dried tomatoes
arugula
fresh cracked pepper
Preparation
Toast bread.
Spread each piece of toast with 1/ 4 of an avocado. On top of avocado, add smear of hummus. Next, add varinated veggies (sun dried tomatoes). Sprinkle with fresh cracked pepper and top with spice greens like arugula.
Eat this as an open faced sandwich or bring the 2 slices together and enjoy as a tranditional sandwich.
Note: Feel free to use different greens, veggies, flavors of hummus, marinated veggies, etc.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
ROASTED GREEN BEAN BUNDLES
This recipe comes from the November 2012 issue of Vegetarian Times, page 58. It starts off, “These individual bundles of seasoned, roasted green beans will impress guests and make serving a cinch.” Serves 8 in 30 minutes or less.
This can be viewed online here.
1 lb. fresh green beans, trimmed
1/2 large red onion, thinly sliced lengthwise
1 Tbs. garlic-flavored olive oil
1 tsp. lemon juice
1/4 tsp. Dijon mustard
1/4 tsp. salt
1 pinch ground black pepper
Lemon slices, for garnish, optional
Hawaiian salt, black salt, or fleur de sel, for garnish, optional
Preheat oven to 425°F. Line baking sheet with parchment paper, or coat with cooking spray.
Bring large pot of salted water to a boil. Add green beans and red onion, and blanch 3 minutes. Drain, then pat vegetables dry with paper towels.
Whisk together oil, lemon juice, mustard, salt, and pepper in large bowl. Add beans and onion slices; toss to coat.
Group beans and onion slices into 8 bundles (about 10 to 15 beans each), and tie each bundle with 8-inch piece of kitchen twine. Place bundles tie side down on prepared baking sheet. Bake 7 to 10 minutes, or until bean ends begin to brown. Flip bundles with spatula so tie side is up, and bake 7 to 10 minutes more, or until all bean tips are brown. Transfer bundles to serving plate, and garnish with lemon slices and Hawaiian salt, if using.
nutritional information Per Bundle: Calories: 35; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 4 g; Cholesterol: 0 mg; Sodium: 80 mg; Fiber: 2 g; Sugar: 2 g; Vegan; Gluten-Free
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
Friday, February 6, 2015
Friday Food
Enjoy!
HEALTHIFIED BROCCOLI CHEDDAR SOUP
This comes from The Food Network. Total Time: 40 min; Prep: 15 min; Cook: 25 min; Yield: 6 servings; Level: Easy
Read more online at http://www.foodnetwork.com/recipes/food-network-kitchens/healthified-broccoli-cheddar-soup-recipe.print.html?oc=linkback
Ingredients
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
Kosher salt and freshly ground black pepper
2 scallions, thinly sliced
Directions
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Cook's Note: Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
WHOLE WHEAT NO-KNEAD BREAD
This recipe comes from TheKitchn. I really enjoy TheKitchn's email updates, as well as the updates from its sibling site, Apartment Therapy. If you haven't checked either one out, I highly recommend doing so, and signing up for their email updates. Go ahead, I'll wait...(Taps foot.) Oh, alright, as long as you do check them out.
This recipe makes 1 loaf, and can be viewed online by clicking here.
1 1/2 cups water
1/4 teaspoon active dry or instant yeast
2 cups all-purpose flour
1 cup whole-wheat flour
1 1/4 teaspoons salt
Mix the water and yeast in a large bowl and allow to stand until the yeast is dissolved, about 5 minutes. Add the flour and salt. Stir to form a very wet, shaggy dough. Make sure all the flour has been incorporated; the dough should feel sticky to the touch.
Cover the bowl and set it somewhere warm and away from kitchen traffic for 12 to 18 hours. After rising, the dough can be refrigerated for up to 3 days if you don’t have time to bake it right away.
Turn the dough out onto a lightly floured surface. Dust your hands with flour. Starting with the edge nearest you, lift up the dough and fold it over on itself. Next, pick up the edge furthest from you and fold it over the dough as well. Repeat with the edges to the left and right. The dough should hold together in a neat package. Sprinkle the top generously with flour and cover with a clean cotton dishtowel. Let the dough rise until doubled, about 2 hours (slightly longer if chilled from the fridge).
When you see that the dough has almost finish rising, place a 3 1/2-quart (or larger) Dutch oven or heavy pot with oven-safe lid in the oven and heat the oven to 475°F.
To bake the bread, very carefully remove the pot from the oven with oven mitts and remove the lid. Dust your hands with flour and scoop the dough from the counter. It’s ok if it sticks; a bench scraper can help transfer the dough. Drop the dough seams down into the Dutch oven. Be careful to avoid touching the hot sides of the pot with your hands.
Cover the pot and return it to the oven. Bake for 30 minutes. Remove the lid and continue baking for another 15 to 30 minutes, until the loaf turns a deep golden brown. Don’t be afraid to let it get really deep brown in spots. If you’re unsure if it has finished baking, you can also check that the internal temperature is 200°F on an instant-read thermometer.
Remove the loaf from the Dutch oven with heat-proof spatulas and potholders. Transfer to a wire rack to finish cooling. Wait to slice until the loaf has cooled to room temperature.
Recipe Notes
Try other flours, such as rye and spelt, in place of up to half the all-purpose flour.
CHEESY MEXICAN SKILLET CASSEROLE
This comes from The Baker Chick. While her emailing list one one that I've been on for a relatively short time, I still recommend signing up. This casserole recipe serves 6. Prep Time: 15 minutes; Cook Time: 15 minutes.
To view this online, click here.
Ingredients
2 cups of cooked rice (any variety, quinoa would be great too)
1 medium or large onion, diced
2 bell peppers, diced
1 lb. of ground beef (or turkey)
1- 15 oz can of black beans, rinsed
1-15 oz can of diced tomatoes
1 packet of taco seasoning
1 cup of sour cream or full fat greek yogurt
1 cup of grated cheese, (I used cheddar)
1 jalapeno pepper, sliced (optional)
lime wedges & tortilla chips for serving (optional)
Instructions
Preheat oven to 400F.
In a large cast iron skillet, heat 2 tablespoons of olive oil over medium-high heat.
Sauté the onion and pepper until soft. Add the beef and break apart with a spoon, stirring until browned and cooked through. Add the taco seasoning and stir well to combine.
Add the beans, rice, and tomatoes, and cook for 5 minutes, stirring occasionally. Season with salt & pepper to taste.
Stir in the sour cream and top with the grated cheese and jalapeños. Bake for 10-12 minutes, or until the cheese is melted and golden.
Serve with a squeeze of lime and some tortilla chips on the side.
ITALIAN TOMATO & BREAD SOUP
This comes from another of my favorite emailing lists. (Yes, I do subscribe to a few. I've left some for a variety of reasons; others, like those in today's blog, I've found and stuck with because I like/love them.) This one is from Seattle's Macrina Bakery. I know I've said this before on this blog, but if I'm ever fortunate enough to take a touring-the-U.S. road trip, this is one of the places in Seattle that I'll have to stop in and check out the bakery.
Ingredients
8 medium-sized ripe tomatoes
1/4 cup pure olive oil
3 cloves garlic, crushed and peeled
2 1/2 tbsp coarsely chopped fresh basil
2 tbsp coarsely chopped fresh oregano
4 cups (about 6 oz) day-old white bread, cut into 1-inch cubes
4 cups chicken stock
Extra virgin olive oil, for garnish
Coarse sea salt, for garnish
Preparation
Fill a large saucepan with water and bring it to a boil over high heat. Place a handful of ice cubes in a medium bowl and fill it halfway with cold water; this will be an ice bath to “shock,” or stop, the cooking of the tomatoes after they are blanched.
Cut a 1-inch X at the base of each tomato, then remove the top core. Gently drop the tomatoes into the boiling water and bring the water back up to a boil. Cook until the skin at the X in the base of the tomatoes peels away easily. This might take only a few seconds or possibly up to a few minutes, depending on the tomatoes’ ripeness (the riper they are, the more quickly their skins will loosen). With a slotted spoon, lift the tomatoes out and place them into the cold-water bath. Cool for 10 minutes.
Remove the skins from the tomatoes and discard. Halve the tomatoes and discard the seeds. Coarsely chop the tomatoes into 1/2-inch pieces and put in a medium bowl. Set aside.
Pour the pure olive oil into a medium soup pot over low heat. When the oil is warm, add the crushed garlic. Cook gently for 1 minute (avoid burning the garlic), then add the basil and oregano and cook, stirring, for another minute. Add the bread cubes and toss so they absorb the oil and herbs. Increase the heat to medium-low and cook for 10 minutes, tossing regularly to lightly brown the bread cubes. Add the tomatoes and increase the heat to medium, releasing their juices. Simmer for 10 minutes.
Add the chicken stock and bring the soup back to a simmer, cooking for about 20 minutes to slightly reduce the stock and develop flavor. This is a typical rustic soup, so there is no need to puree, but do use a potato masher or slotted spoon to break up any large chunks. Ladle your bread soup into a shallow soup bowl and top it with a drizzle of extra virgin olive oil and a sprinkle of coarse sea salt.
VEGAN PUMPKIN RISOTTO
I think this came from About.com, but I'm not completely sure, since it's been kicking around my email account for more than five years with not note. The person who sent this wrote, “A vegetarian and vegan twist on classic Italian risotto - pumpkin! Why not? Pumpkin adds a sweet and unique flavor perfect for fall, as a vegetarian Thanksgiving entree, or anytime. This Italian risotto recipe is both vegetarian and vegan.”
Ingredients:
1 onion. diced
1 tbsp olive oil
2 cups arborio (risotto) rice
1 cup white wine
4 cups vegetable broth
1 cup canned pumpkin
1 tsp fresh ginger, grated or minced
1 tsp nutmeg
1 tbsp chopped fresh basil
1 tbsp margarine
salt and pepper to taste
Preparation:
Sautee the onion in olive oil over medium heat for three to five minutes, or until soft. Add the rice. Allow to cook, stirring, for a minute or two. Slowly add the wine. Start to add the vegetable broth, 1/2 cup at a time. Allow the moisture to cook off before adding the next 1/2 cup. Stir frequently. Add remaining ingredients, stirring well, and cook for just a few minutes, until heated through.
EASY ITALIAN FRITTATA
I discovered frittatas several years ago and fell in love with them. This wonderful one is from Kathy Kingsley, About.com's American Food expert. She writes, “This delicious potato, bell pepper, and olive frittata is perfect for your next brunch, and guests will never know how easy it was go make. Serve it warm or at room temperature. It also makes a quick weeknight dinner.”
Prep time: 10 minutes; Cook time: 40 minutes; total time: 50 minutes; serves 4 to 6.
To view this online, click here.
Ingredients
3 tablespoons olive oil
1 large Yukon Gold or russet potato, peeled and thinly sliced (about 1 1/2 cups)
1 medium onion, thinly sliced
1 medium red bell pepper, cored, seed and chopped
1 small zucchini, trimmed, halved lengthwise and sliced
Salt and freshly ground black pepper
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
6 large eggs
1/3 cup pitted, chopped black olives, such as kalamata (optional)
1/4 cup grated Parmesan cheese
1/3 cup shredded Fontina cheese
2 tablespoons chopped parsley, for garnish
Directions
Preheat the oven to 400°F. In a large 12-inch ovenproof nonstick skillet, heat 2 tablespoons of the oil over medium heat. Layer half of the potato, onion, bell pepper, and zucchini in the skillet. Season to taste with salt and pepper. Repeat with the remaining potato, onion, and bell pepper, and season again. Cover and cook, stirring and turning frequently with a spatula until tender, about 20 minutes. Sprinkle the thyme over the mixture. Let cool slightly.
In a large bowl, whisk the eggs to blend. Season to taste with salt and pepper. Stir in the olives,if desired, and then add the potato mixture to the eggs, stirring to blend.
Wipe the skillet clean, add the remaining tablespoon of oil and warm over medium-low heat. Pour the egg mixture into the skillet, and sprinkle with the Parmesan and Fontina cheese.
Cook, drawing eggs away from the sides and bottom of the pan with a heatproof spatula so that the uncooked egg runs underneath. When the mixture is loosely set around the edges, place pan in the oven, and bake until puffed and completely set, about 20 minutes.
Remove the pan from the oven and slide out onto a serving plate. Sprinkle the parsley. Cut into wedges and serve.
HEALTHIFIED BROCCOLI CHEDDAR SOUP
This comes from The Food Network. Total Time: 40 min; Prep: 15 min; Cook: 25 min; Yield: 6 servings; Level: Easy
Read more online at http://www.foodnetwork.com/recipes/food-network-kitchens/healthified-broccoli-cheddar-soup-recipe.print.html?oc=linkback
Ingredients
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
Kosher salt and freshly ground black pepper
2 scallions, thinly sliced
Directions
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Cook's Note: Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
WHOLE WHEAT NO-KNEAD BREAD
This recipe comes from TheKitchn. I really enjoy TheKitchn's email updates, as well as the updates from its sibling site, Apartment Therapy. If you haven't checked either one out, I highly recommend doing so, and signing up for their email updates. Go ahead, I'll wait...(Taps foot.) Oh, alright, as long as you do check them out.
This recipe makes 1 loaf, and can be viewed online by clicking here.
1 1/2 cups water
1/4 teaspoon active dry or instant yeast
2 cups all-purpose flour
1 cup whole-wheat flour
1 1/4 teaspoons salt
Mix the water and yeast in a large bowl and allow to stand until the yeast is dissolved, about 5 minutes. Add the flour and salt. Stir to form a very wet, shaggy dough. Make sure all the flour has been incorporated; the dough should feel sticky to the touch.
Cover the bowl and set it somewhere warm and away from kitchen traffic for 12 to 18 hours. After rising, the dough can be refrigerated for up to 3 days if you don’t have time to bake it right away.
Turn the dough out onto a lightly floured surface. Dust your hands with flour. Starting with the edge nearest you, lift up the dough and fold it over on itself. Next, pick up the edge furthest from you and fold it over the dough as well. Repeat with the edges to the left and right. The dough should hold together in a neat package. Sprinkle the top generously with flour and cover with a clean cotton dishtowel. Let the dough rise until doubled, about 2 hours (slightly longer if chilled from the fridge).
When you see that the dough has almost finish rising, place a 3 1/2-quart (or larger) Dutch oven or heavy pot with oven-safe lid in the oven and heat the oven to 475°F.
To bake the bread, very carefully remove the pot from the oven with oven mitts and remove the lid. Dust your hands with flour and scoop the dough from the counter. It’s ok if it sticks; a bench scraper can help transfer the dough. Drop the dough seams down into the Dutch oven. Be careful to avoid touching the hot sides of the pot with your hands.
Cover the pot and return it to the oven. Bake for 30 minutes. Remove the lid and continue baking for another 15 to 30 minutes, until the loaf turns a deep golden brown. Don’t be afraid to let it get really deep brown in spots. If you’re unsure if it has finished baking, you can also check that the internal temperature is 200°F on an instant-read thermometer.
Remove the loaf from the Dutch oven with heat-proof spatulas and potholders. Transfer to a wire rack to finish cooling. Wait to slice until the loaf has cooled to room temperature.
Recipe Notes
Try other flours, such as rye and spelt, in place of up to half the all-purpose flour.
CHEESY MEXICAN SKILLET CASSEROLE
This comes from The Baker Chick. While her emailing list one one that I've been on for a relatively short time, I still recommend signing up. This casserole recipe serves 6. Prep Time: 15 minutes; Cook Time: 15 minutes.
To view this online, click here.
Ingredients
2 cups of cooked rice (any variety, quinoa would be great too)
1 medium or large onion, diced
2 bell peppers, diced
1 lb. of ground beef (or turkey)
1- 15 oz can of black beans, rinsed
1-15 oz can of diced tomatoes
1 packet of taco seasoning
1 cup of sour cream or full fat greek yogurt
1 cup of grated cheese, (I used cheddar)
1 jalapeno pepper, sliced (optional)
lime wedges & tortilla chips for serving (optional)
Instructions
Preheat oven to 400F.
In a large cast iron skillet, heat 2 tablespoons of olive oil over medium-high heat.
Sauté the onion and pepper until soft. Add the beef and break apart with a spoon, stirring until browned and cooked through. Add the taco seasoning and stir well to combine.
Add the beans, rice, and tomatoes, and cook for 5 minutes, stirring occasionally. Season with salt & pepper to taste.
Stir in the sour cream and top with the grated cheese and jalapeños. Bake for 10-12 minutes, or until the cheese is melted and golden.
Serve with a squeeze of lime and some tortilla chips on the side.
ITALIAN TOMATO & BREAD SOUP
This comes from another of my favorite emailing lists. (Yes, I do subscribe to a few. I've left some for a variety of reasons; others, like those in today's blog, I've found and stuck with because I like/love them.) This one is from Seattle's Macrina Bakery. I know I've said this before on this blog, but if I'm ever fortunate enough to take a touring-the-U.S. road trip, this is one of the places in Seattle that I'll have to stop in and check out the bakery.
Ingredients
8 medium-sized ripe tomatoes
1/4 cup pure olive oil
3 cloves garlic, crushed and peeled
2 1/2 tbsp coarsely chopped fresh basil
2 tbsp coarsely chopped fresh oregano
4 cups (about 6 oz) day-old white bread, cut into 1-inch cubes
4 cups chicken stock
Extra virgin olive oil, for garnish
Coarse sea salt, for garnish
Preparation
Fill a large saucepan with water and bring it to a boil over high heat. Place a handful of ice cubes in a medium bowl and fill it halfway with cold water; this will be an ice bath to “shock,” or stop, the cooking of the tomatoes after they are blanched.
Cut a 1-inch X at the base of each tomato, then remove the top core. Gently drop the tomatoes into the boiling water and bring the water back up to a boil. Cook until the skin at the X in the base of the tomatoes peels away easily. This might take only a few seconds or possibly up to a few minutes, depending on the tomatoes’ ripeness (the riper they are, the more quickly their skins will loosen). With a slotted spoon, lift the tomatoes out and place them into the cold-water bath. Cool for 10 minutes.
Remove the skins from the tomatoes and discard. Halve the tomatoes and discard the seeds. Coarsely chop the tomatoes into 1/2-inch pieces and put in a medium bowl. Set aside.
Pour the pure olive oil into a medium soup pot over low heat. When the oil is warm, add the crushed garlic. Cook gently for 1 minute (avoid burning the garlic), then add the basil and oregano and cook, stirring, for another minute. Add the bread cubes and toss so they absorb the oil and herbs. Increase the heat to medium-low and cook for 10 minutes, tossing regularly to lightly brown the bread cubes. Add the tomatoes and increase the heat to medium, releasing their juices. Simmer for 10 minutes.
Add the chicken stock and bring the soup back to a simmer, cooking for about 20 minutes to slightly reduce the stock and develop flavor. This is a typical rustic soup, so there is no need to puree, but do use a potato masher or slotted spoon to break up any large chunks. Ladle your bread soup into a shallow soup bowl and top it with a drizzle of extra virgin olive oil and a sprinkle of coarse sea salt.
VEGAN PUMPKIN RISOTTO
I think this came from About.com, but I'm not completely sure, since it's been kicking around my email account for more than five years with not note. The person who sent this wrote, “A vegetarian and vegan twist on classic Italian risotto - pumpkin! Why not? Pumpkin adds a sweet and unique flavor perfect for fall, as a vegetarian Thanksgiving entree, or anytime. This Italian risotto recipe is both vegetarian and vegan.”
Ingredients:
1 onion. diced
1 tbsp olive oil
2 cups arborio (risotto) rice
1 cup white wine
4 cups vegetable broth
1 cup canned pumpkin
1 tsp fresh ginger, grated or minced
1 tsp nutmeg
1 tbsp chopped fresh basil
1 tbsp margarine
salt and pepper to taste
Preparation:
Sautee the onion in olive oil over medium heat for three to five minutes, or until soft. Add the rice. Allow to cook, stirring, for a minute or two. Slowly add the wine. Start to add the vegetable broth, 1/2 cup at a time. Allow the moisture to cook off before adding the next 1/2 cup. Stir frequently. Add remaining ingredients, stirring well, and cook for just a few minutes, until heated through.
EASY ITALIAN FRITTATA
I discovered frittatas several years ago and fell in love with them. This wonderful one is from Kathy Kingsley, About.com's American Food expert. She writes, “This delicious potato, bell pepper, and olive frittata is perfect for your next brunch, and guests will never know how easy it was go make. Serve it warm or at room temperature. It also makes a quick weeknight dinner.”
Prep time: 10 minutes; Cook time: 40 minutes; total time: 50 minutes; serves 4 to 6.
To view this online, click here.
Ingredients
3 tablespoons olive oil
1 large Yukon Gold or russet potato, peeled and thinly sliced (about 1 1/2 cups)
1 medium onion, thinly sliced
1 medium red bell pepper, cored, seed and chopped
1 small zucchini, trimmed, halved lengthwise and sliced
Salt and freshly ground black pepper
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
6 large eggs
1/3 cup pitted, chopped black olives, such as kalamata (optional)
1/4 cup grated Parmesan cheese
1/3 cup shredded Fontina cheese
2 tablespoons chopped parsley, for garnish
Directions
Preheat the oven to 400°F. In a large 12-inch ovenproof nonstick skillet, heat 2 tablespoons of the oil over medium heat. Layer half of the potato, onion, bell pepper, and zucchini in the skillet. Season to taste with salt and pepper. Repeat with the remaining potato, onion, and bell pepper, and season again. Cover and cook, stirring and turning frequently with a spatula until tender, about 20 minutes. Sprinkle the thyme over the mixture. Let cool slightly.
In a large bowl, whisk the eggs to blend. Season to taste with salt and pepper. Stir in the olives,if desired, and then add the potato mixture to the eggs, stirring to blend.
Wipe the skillet clean, add the remaining tablespoon of oil and warm over medium-low heat. Pour the egg mixture into the skillet, and sprinkle with the Parmesan and Fontina cheese.
Cook, drawing eggs away from the sides and bottom of the pan with a heatproof spatula so that the uncooked egg runs underneath. When the mixture is loosely set around the edges, place pan in the oven, and bake until puffed and completely set, about 20 minutes.
Remove the pan from the oven and slide out onto a serving plate. Sprinkle the parsley. Cut into wedges and serve.
Thursday, February 5, 2015
Diabetic Thursday
It's a rainy morning here in Florida, and, in certain parts of the U.S., fairly snowy. Here's to staying warm and dry today, folks! In the meantime, here are a few diabetic recipes to try. Enjoy!
APPLESAUCE BROWNIES
Servings: 16
View Online: http://diabeticgourmet.com/recipes/html/169.shtml
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
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
BROCCOLLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
FROZEN CINNAMON-COFFEE MINI CHEESECAKES
Servings Per Recipe: 12
Serving Size: 1 mini cheesecake
View Online: http://diabeticgourmet.com/recipes/html/1094.shtml
Ingredients
12 Nabisco Ginger Snaps
2 tablespoons Decaffeinated Instant Coffee
1 tablespoon water
1/2 cup Splenda No Calorie Sweetener, Granulated
1 (8 ounce) container Philadelphia Light Cream Cheese Spread
1 teaspoon vanilla
1/4 teaspoon ground cinnamon
1 1/2 cups Cool Whip Lite Whipped Topping
1 cup fresh raspberries
Directions
Line 12 muffin cups with paper liners. Place one cookie in each paper cup. Set aside.
Mix coffee granules and water in large bowl until coffee is dissolved. Add SPLENDA Granulated Sweetener, cream cheese spread, vanilla and cinnamon. Beat with wire whisk until well blended. Gently stir in whipped topping.
Spoon evenly over cookies in muffin pan. Top each cheesecake evenly with raspberries. Cover and freeze for 3 hours or overnight.
Remove from freezer about 10 minutes before serving to soften slightly.
Nutritional Information Per Serving: Calories: 100; Calories from Fat: 40; Protein: 2 g; Fat: 4.5 g; Sodium: 130 mg; Cholesterol: 10 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 11 g
BELL PEPPER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides. Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips. Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper. Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Sodium: 67 mg
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g, Exchanges: 1 Vegetable, 1/2 Fat
APPLESAUCE BROWNIES
Servings: 16
View Online: http://diabeticgourmet.com/recipes/html/169.shtml
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
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
BROCCOLLI FRITTATA
Yield: 4 Servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
FROZEN CINNAMON-COFFEE MINI CHEESECAKES
Servings Per Recipe: 12
Serving Size: 1 mini cheesecake
View Online: http://diabeticgourmet.com/recipes/html/1094.shtml
Ingredients
12 Nabisco Ginger Snaps
2 tablespoons Decaffeinated Instant Coffee
1 tablespoon water
1/2 cup Splenda No Calorie Sweetener, Granulated
1 (8 ounce) container Philadelphia Light Cream Cheese Spread
1 teaspoon vanilla
1/4 teaspoon ground cinnamon
1 1/2 cups Cool Whip Lite Whipped Topping
1 cup fresh raspberries
Directions
Line 12 muffin cups with paper liners. Place one cookie in each paper cup. Set aside.
Mix coffee granules and water in large bowl until coffee is dissolved. Add SPLENDA Granulated Sweetener, cream cheese spread, vanilla and cinnamon. Beat with wire whisk until well blended. Gently stir in whipped topping.
Spoon evenly over cookies in muffin pan. Top each cheesecake evenly with raspberries. Cover and freeze for 3 hours or overnight.
Remove from freezer about 10 minutes before serving to soften slightly.
Nutritional Information Per Serving: Calories: 100; Calories from Fat: 40; Protein: 2 g; Fat: 4.5 g; Sodium: 130 mg; Cholesterol: 10 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 11 g
BELL PEPPER SALAD
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/40.shtml
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides. Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips. Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper. Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Sodium: 67 mg
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g, Exchanges: 1 Vegetable, 1/2 Fat
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