For anyone who checked last week and realize that Wednesday and Friday were missing, I apologize; it was one of those unavoidable things. In the meantime, here are some vegetarian recipes to try for Meatless Monday. Enjoy!
GREEN CURRY STIR-FRY WITH CASHEWS
This is from the April/May 2014 issue of Vegetarian Times, page 75. It starts off, “Cashews are a classic in stir-fries. Here, they’re sprinkled over a medley of mushrooms and green beans.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. peanut oil
1/2 cup thinly sliced onion
1 12-oz. pkg. sliced mushrooms
1 clove garlic, minced (1 tsp.)
1 tsp. minced fresh ginger
1 lb. green beans, cut into thirds
1/2 cup golden raisins
2 Tbs. light coconut milk
1 1/2 Tbs. green curry paste
1 Tbs. lemon juice
1 Tbs. low-sodium tamari sauce
1/2 cup roasted salted cashews, coarsely chopped
1/4 cup chopped cilantro
Heat oil in large skillet over medium-high heat. Add onion and mushrooms, and season with salt, if desired. Cover, and cook 6 minutes, or until mushrooms begin to brown.
Uncover pan, stir in garlic and ginger, and sauté 2 minutes. Add green beans and raisins, and stir-fry 3 minutes.
Whisk together coconut milk, curry paste, lemon juice, and tamari in small bowl. Add curry mixture to skillet. Reduce heat to medium-low, and simmer 2 minutes, or until sauce has thickened. Garnish with cashews and cilantro.
nutritional information Per 1-cup serving: Calories: 277; Protein: 9 g; Total Fat: 14 g; Saturated Fat: 3 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 483 mg; Fiber: 6 g; Sugar: 19 g; Vegan
BANANA-MAPLE CASHEW PUDDING
Also from the April/May 2014 issue of Vegetarian Times, page 73. It starts off, “Dress up this quick dessert as shown with cashew pieces and caramelized banana slices. To prepare bananas, sprinkle with maple sugar and sauté
2 to 3 minutes over medium-high heat, or until browned and glistening.” Serves 4.
To view this online, click here.
2 bananas, cut into chunks
1 1/2 cups Cashew Cream (recipe follows)
3 Tbs. pure maple syrup
1 Tbs. orange juice
1 pinch salt
Blend all ingredients in blender or food processor until smooth.
nutritional information Per 1/2-cup serving: Calories: 246; Protein: 6 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 42 mg; Fiber: 2 g; Sugar: 19 g; Vegan; Gluten-Free
CASHEW CREAM
From the same page and issue of Vegetarian Times as the Banana-Maple Cashew Pudding. It starts off, “For raw and vegan recipes, cashew cream is the preferred substitute for cheese, cream, and sour cream. Here’s how to make a 3-cup batch, which will keep in the fridge for up to one week.” Makes 3 cups.
To view this online, click here.
2 cups raw cashews
8 cups boiling water
Cover 2 cups raw cashews with 8 cups boiling water in large bowl. Cover with clean kitchen towel, and let stand 6 to 8 hours. Drain cashews, then blend in blender with 1/3 to 1/2 cup cold water 5 minutes, or until smooth and thick, like sour cream.
nutritional information Per 2-Tbs. Serving: Calories: 53; Protein: 2 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 3 g; Cholesterol: 0 mg; Sodium: 2 mg; Fiber: less than 1 g; Sugar: less than 1 g; Vegan; Gluten-Free
JAPANESE CURRY WITH EDAMAME
I can go weeks without posting a recipe with curry in it, and today, there are two. Such is life. This one comes from the March 2012 issue of Vegetarian Times, page 66. Serves 6, and can be found online by clicking here.
1 Tbs. vegetable oil
1 large onion, diced (2 cups)
3 large carrots, cut into 1/2-inch-thick half moons (1 1/2 cups)
2 1/2 Tbs. curry powder, such as S&B
2 cloves garlic, minced (2 tsp.)
3 2/3 cups low-sodium vegetable broth
2 small Yukon gold potatoes, peeled and cubed (2 cups)
1 small apple, peeled and finely grated (1/2 cup)
3 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1 Tbs. miso paste
1 cup fresh or frozen shelled edamame
Heat oil in large pot over medium heat. Sauté onion 7 to 9 minutes, or until starting to brown. Add carrots, and sauté 5 minutes. Stir in curry powder and garlic, and cook 1 minute, or until fragrant. Add broth, potatoes, apple, ketchup, Worcestershire sauce, and miso; bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until potatoes are tender. Add edamame, and simmer 5 minutes more.
nutritional information Per 1-cup serving: Calories: 179; Protein: 7 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 318 mg; Fiber: 6 g; Sugar: 11 g; Vegan
STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER
From Jolinda Hackett, about.com's Vegetarian food expert. She writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."
Recipe courtesy of Bush's® Beans.
Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings
Ingredients:
2 tablespoons olive oil
1 small red onion, chopped
3 cloves garlic, chopped
1 (16 ounce) can garbanzo beans (chickpeas), drained
1/2 cup cooked orzo
1 lemon, juiced
2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain
salt and pepper
1/2 cup crumbled feta cheese (optional)
Preparation:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.
Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.
Serve topped with feta cheese.
Makes four servings.
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.
Monday, April 20, 2015
Thursday, April 16, 2015
Diabetic Thursday
It's been a hectic few days, so, yes, I missed yesterday. I'll try to make it up over the next few days (emphasis on try!). In the meantime, since it's Thursday, today's offerings are diabetic recipes that are pretty yummy. Enjoy!
CHOCOLATE-CHUNK BANANA NUT BREAD
Serves: 18; serving size: 1 (1/2 inch) slice
To view this online, click here.
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes - Cost: $ Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk
CRANBERRY CABBAGE SLAW
Yield: 10 servings
Serving Size: 1 cup slaw
Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes - Cost: $ Servings: 10 - Difficulty Level: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
CHOCOLATE-CHUNK BANANA NUT BREAD
Serves: 18; serving size: 1 (1/2 inch) slice
To view this online, click here.
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes - Cost: $ Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk
CRANBERRY CABBAGE SLAW
Yield: 10 servings
Serving Size: 1 cup slaw
Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes - Cost: $ Servings: 10 - Difficulty Level: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Tuesday, April 14, 2015
Tuesday Food
Here are today's recipes...and before noon, no less. Enjoy!
MINI RASPBERRY RHUBARB PAVLOVAS
This is from The Baker Chick. She has a really nice newsletter, full of yummy stuff. If you haven't checked out her site, give it a shot, and, maybe, even subscribe!
This recipe makes 6 pavlovas, and can be found online - with photos - by clicking here.
Ingredients
For the Raspberry Rhubarb Compote:
2 cups fresh or frozen raspberries
2 cups fresh rhubarb, small diced
1/2 cup sugar
2 tablespoons corn starch
1 tablespoon lemon juice
For the Pavlovas:
4 egg whites
1 cup superfine sugar*
1/2 teaspoon cornstarch
1 teaspoon white vinegar
1 teaspoon vanilla extract.
For the Whipped Cream:
1 cup of heavy cream
2 tablespoons of powdered sugar
Instructions
For the Compote:
Combine rhubarb, raspberries and lemon juice in 2-quart saucepan.
Cover; cook over medium heat, stirring occasionally, until fruit is tender (8 to 12 minutes). (Test a piece of rhubarb to make sure it's soft.)
Combine 1/2 cup sugar and cornstarch in small bowl. Stir into fruit mixture. Continue cooking, stirring constantly, until mixture comes to a boil (about 1 minute). Continue boiling until thickened (about a minute more).
Set compote aside to cool while you make the rest of the dessert.
For the Pavlovas:
Preheat oven to 275F. Line a large cookie sheet with parchment paper. (If desired,) trace 6- 3 inch circles spaced evenly among the sheet and flip the parchment over so the writing is facing down.
Place the egg whites in the very clean bowl of a stand mixer fitted with a (very clean) whisk attachment. Whisk on medium high speed until soft peaks form. Let the machine continue to run as you gradually add the sugar- one tablespoon at a time. Continue to beat, raising the speed to high if needed, until stiff glossy peaks are formed.
Sprinkle the corn starch, vinegar and vanilla over the meringue and gently fold them in to combine.
Now gently spread the meringue in the circles on the parchment to make circular bases. Make sure the edges of the meringue are slightly higher then the center so you have a very small well in the middle.
Bake for about 40-55 minutes, or until the meringue rounds are a pale pinky/cream egg-shell type color. Turn the oven off and leave the door slightly ajar to let the meringues cool completely. As the meringue cools, it will crack slightly.
For the Whipped Cream:
Whip the heavy cream with an electric mixer until soft peaks form. Add the vanilla and sugar and continue beating until you get stiff peaks.
To Assemble:
Top each cooled pavlova shell with whipped cream and then spread compote on top. Store in the fridge until you're ready to serve.
CINCINNATI CHILI AND PASTA
This comes from FamilyTime.com's newsletter. It starts off, "What makes this flavorful beef chili unique is that it's served over hot cooked noodles...give it a try - it just may become your favorite way to eat chili!" Serves 8 (about 2 cups each); Prep Time: 20 minutes; Cook Time: 1 1/2 hours
To view this online, click here.
Ingredients
1 1/2 pounds Ground Beef
2 large onion, chopped (about 2 cups)
1/4 teaspoon garlic powder or 1 clove garlic, minced
2 teaspoons chili powder
1/4 teaspoon ground cinnamon
dash ground cloves
1 bottle (32 ounces) Campbell's® Tomato Juice (about 4 cups)
2 cans (about 15 ounces each) kidney beans, rinsed and drained
1 package (1 pound) spaghetti, cooked and drained
Directions
Cook the beef, onions and garlic powder in a 4-quart saucepot over medium-high heat until the beef is well browned and the onions are tender, stirring often to separate meat. Pour off any fat.
Stir the chili powder, cinnamon and cloves in the saucepot and cook for 2 minutes. Stir in the tomato juice and heat to a boil. Reduce the heat to low. Cover and cook for 30 minutes, stirring occasionally.
Stir the beans in the saucepot. Cover and cook for 15 minutes, stirring occasionally. Serve the beef mixture over the spaghetti.
RASPBERRY-ALMOND COOKIES
A bar-style cookie that's easy to make. Filled with rich, flavorful raspberry spreadable fruit, this is sure to become a favorite.
Yield: 24 servings
View with photo: http://diabeticgourmet.com/recipes/html/1127.shtml
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tabespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 86; Protein: 2 g; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat
PUMPKIN SOUP
This comes from the infamous long-since-forgotten-emailing-list that I've mentioned in previous posts. Maybe from About.com? Not sure. But it starts off, "This pumpkin soup recipe has a velvety texture and a delicate, savory flavor perfect for a light lunch or a refined first course. The real treat is that it’s as easy to prepare and healthy as it is delicious!" Prep Time: 10 minutes; Cook Time: 45 minutes
Ingredients:
2 tablespoons extra virgin olive oil
3 medium shallots, chopped
2 garlic cloves, chopped finely
5 cups chicken stock
1 medium pie pumpkin (3 lbs.), seeded and cubed
3 large potatoes (2 lbs.), peeled and cubed
1/2 cup heavy cream
1/4 teaspoon black pepper
Salt, to taste
Preparation:
In a large saucepan, sauté the shallots and garlic over medium heat until they turn translucent and tender. Add the chicken stock, pumpkin, and potatoes to the pan and bring to a simmer. Allow the vegetables to simmer gently for 35-50 minutes, until they’re tender. Puree the soup in a countertop blender or with an immersion blender until it is completely smooth. Stir in the heavy cream and heat through. Season the soup with salt and pepper.
BROCCOLI & PASTA
Another recipe from FamilyTime.com's newsletter. This one starts off, "Serve this simple pasta with French dinner rolls and Perrier for a simple and elegant dinner." Serves 3; Prep. Time: 5 minutes; Cooking time: 10 minutes
To view this online, click here.
Ingredients
1/4 cup olive oil
2 1/2 cups fresh broccoli florets
3 cloves garlic, finely chopped
1/4 teaspoon red pepper, crushed
1 package (9-oz,) BUITONI® refrigerated Fettuccine, cooked, drained and kept warm
1/3 cup shredded Romano cheese
Directions
Heat oil in large skillet; add broccoli, garlic and crushed red pepper. Cook, stirring frequently, until broccoli is crisp-tender. Add pasta; toss to coat well. Sprinkle with cheese; toss lightly. Serve immediately.
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
To view online, click here.
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
MINI RASPBERRY RHUBARB PAVLOVAS
This is from The Baker Chick. She has a really nice newsletter, full of yummy stuff. If you haven't checked out her site, give it a shot, and, maybe, even subscribe!
This recipe makes 6 pavlovas, and can be found online - with photos - by clicking here.
Ingredients
For the Raspberry Rhubarb Compote:
2 cups fresh or frozen raspberries
2 cups fresh rhubarb, small diced
1/2 cup sugar
2 tablespoons corn starch
1 tablespoon lemon juice
For the Pavlovas:
4 egg whites
1 cup superfine sugar*
1/2 teaspoon cornstarch
1 teaspoon white vinegar
1 teaspoon vanilla extract.
For the Whipped Cream:
1 cup of heavy cream
2 tablespoons of powdered sugar
Instructions
For the Compote:
Combine rhubarb, raspberries and lemon juice in 2-quart saucepan.
Cover; cook over medium heat, stirring occasionally, until fruit is tender (8 to 12 minutes). (Test a piece of rhubarb to make sure it's soft.)
Combine 1/2 cup sugar and cornstarch in small bowl. Stir into fruit mixture. Continue cooking, stirring constantly, until mixture comes to a boil (about 1 minute). Continue boiling until thickened (about a minute more).
Set compote aside to cool while you make the rest of the dessert.
For the Pavlovas:
Preheat oven to 275F. Line a large cookie sheet with parchment paper. (If desired,) trace 6- 3 inch circles spaced evenly among the sheet and flip the parchment over so the writing is facing down.
Place the egg whites in the very clean bowl of a stand mixer fitted with a (very clean) whisk attachment. Whisk on medium high speed until soft peaks form. Let the machine continue to run as you gradually add the sugar- one tablespoon at a time. Continue to beat, raising the speed to high if needed, until stiff glossy peaks are formed.
Sprinkle the corn starch, vinegar and vanilla over the meringue and gently fold them in to combine.
Now gently spread the meringue in the circles on the parchment to make circular bases. Make sure the edges of the meringue are slightly higher then the center so you have a very small well in the middle.
Bake for about 40-55 minutes, or until the meringue rounds are a pale pinky/cream egg-shell type color. Turn the oven off and leave the door slightly ajar to let the meringues cool completely. As the meringue cools, it will crack slightly.
For the Whipped Cream:
Whip the heavy cream with an electric mixer until soft peaks form. Add the vanilla and sugar and continue beating until you get stiff peaks.
To Assemble:
Top each cooled pavlova shell with whipped cream and then spread compote on top. Store in the fridge until you're ready to serve.
CINCINNATI CHILI AND PASTA
This comes from FamilyTime.com's newsletter. It starts off, "What makes this flavorful beef chili unique is that it's served over hot cooked noodles...give it a try - it just may become your favorite way to eat chili!" Serves 8 (about 2 cups each); Prep Time: 20 minutes; Cook Time: 1 1/2 hours
To view this online, click here.
Ingredients
1 1/2 pounds Ground Beef
2 large onion, chopped (about 2 cups)
1/4 teaspoon garlic powder or 1 clove garlic, minced
2 teaspoons chili powder
1/4 teaspoon ground cinnamon
dash ground cloves
1 bottle (32 ounces) Campbell's® Tomato Juice (about 4 cups)
2 cans (about 15 ounces each) kidney beans, rinsed and drained
1 package (1 pound) spaghetti, cooked and drained
Directions
Cook the beef, onions and garlic powder in a 4-quart saucepot over medium-high heat until the beef is well browned and the onions are tender, stirring often to separate meat. Pour off any fat.
Stir the chili powder, cinnamon and cloves in the saucepot and cook for 2 minutes. Stir in the tomato juice and heat to a boil. Reduce the heat to low. Cover and cook for 30 minutes, stirring occasionally.
Stir the beans in the saucepot. Cover and cook for 15 minutes, stirring occasionally. Serve the beef mixture over the spaghetti.
RASPBERRY-ALMOND COOKIES
A bar-style cookie that's easy to make. Filled with rich, flavorful raspberry spreadable fruit, this is sure to become a favorite.
Yield: 24 servings
View with photo: http://diabeticgourmet.com/recipes/html/1127.shtml
Ingredients
2 cups all-purpose flour
1/2 cup Equal Spoonful or Granulated*
1/8 teaspoon salt
8 tablespoons cold stick butter or margarine, cut into pieces
1 egg
2 tabespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds
* May substitute 12 packets Equal sweetener
Directions
Combine flour, Equal and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs.
Stir in egg, water and lemon peel. Mixture will be crumbly.
Press mixture evenly onto bottom of well-sprayed 8 x 8-inch square baking pan. Bake in preheated 350F oven 12 to 15 minutes or until edges of crust are lightly browned.
Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven, and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 86; Protein: 2 g; Fat: 4 g; Sodium: 16 mg; Cholesterol: 19 mg; Carbohydrates: 12 g; Exchanges: 1 starch, 1/2 fat
PUMPKIN SOUP
This comes from the infamous long-since-forgotten-emailing-list that I've mentioned in previous posts. Maybe from About.com? Not sure. But it starts off, "This pumpkin soup recipe has a velvety texture and a delicate, savory flavor perfect for a light lunch or a refined first course. The real treat is that it’s as easy to prepare and healthy as it is delicious!" Prep Time: 10 minutes; Cook Time: 45 minutes
Ingredients:
2 tablespoons extra virgin olive oil
3 medium shallots, chopped
2 garlic cloves, chopped finely
5 cups chicken stock
1 medium pie pumpkin (3 lbs.), seeded and cubed
3 large potatoes (2 lbs.), peeled and cubed
1/2 cup heavy cream
1/4 teaspoon black pepper
Salt, to taste
Preparation:
In a large saucepan, sauté the shallots and garlic over medium heat until they turn translucent and tender. Add the chicken stock, pumpkin, and potatoes to the pan and bring to a simmer. Allow the vegetables to simmer gently for 35-50 minutes, until they’re tender. Puree the soup in a countertop blender or with an immersion blender until it is completely smooth. Stir in the heavy cream and heat through. Season the soup with salt and pepper.
BROCCOLI & PASTA
Another recipe from FamilyTime.com's newsletter. This one starts off, "Serve this simple pasta with French dinner rolls and Perrier for a simple and elegant dinner." Serves 3; Prep. Time: 5 minutes; Cooking time: 10 minutes
To view this online, click here.
Ingredients
1/4 cup olive oil
2 1/2 cups fresh broccoli florets
3 cloves garlic, finely chopped
1/4 teaspoon red pepper, crushed
1 package (9-oz,) BUITONI® refrigerated Fettuccine, cooked, drained and kept warm
1/3 cup shredded Romano cheese
Directions
Heat oil in large skillet; add broccoli, garlic and crushed red pepper. Cook, stirring frequently, until broccoli is crisp-tender. Add pasta; toss to coat well. Sprinkle with cheese; toss lightly. Serve immediately.
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
To view online, click here.
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
Monday, April 13, 2015
Meatless Monday
If it's Monday, it's time for another Meatless Monday. Enjoy!
CURRIED CREAM OF CELERY SOUP
From the April/May 2012 issue of Vegetarian Times, page 59. It starts off, "Curry powder lends a spicy twist to this soothing standby." Serves 8 in 30 minutes or less.
To view this online, click here.
1/4 cup sliced almonds
2 Tbs. olive oil
6 celery stalks, diced (3 1/2 cups)
1 large leek, white part halved lengthwise and thinly sliced (2 cups)3/4 tsp. salt
2 apples, peeled, cored, and diced (2 cups)
1 Tbs. curry powder, such as Madras
1 14-oz. can light coconut milk
2 Tbs. rice
2 1/2 cups low-sodium vegetable broth
1 Tbs. lime juice
1/4 cup coarsely chopped celery leaves, for garnish
Preheat oven to 350°F. Spread almonds on baking sheet, and toast 8 to 10 minutes, or until golden. Cool.
Heat oil in large pot over medium heat. Add celery, leek, and salt; cook 5 minutes, or until vegetables start to soften. Stir in apples and curry powder; cook 2 minutes. Add coconut milk, rice, broth, and 21/2 cups water. Bring soup to a boil, reduce heat to medium-low, and simmer 15 minutes, or until vegetables are soft when pierced with a fork.
Purée soup in blender until smooth. Return to pot, and stir in lime juice. Season with salt and pepper, if desired. Ladle soup into bowls, and sprinkle celery leaves and almonds on top.
nutritional information Per 1-cup serving: Calories: 146; Protein: 2 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 307 mg; Fiber: 3 g; Sugar: 5 g; Vegan; Gluten-Free
SPICY GINGERBREAD CAKE
This is from One Green Planet. This dairy free, vegan recipe serves 12. While the recipe calls for peanut oil, I tend to stick with canola oil and olive oil at home. Canola would be the better choice (between canola and olive) for baking, but if you want to purchase a small bottle of peanut oil – or happen to have it on hand – go for it. Also, if you have (or want to buy) sugar-in-the-raw, use that. Otherwise, I would use plain granulated sugar.
Note: While the recipe doesn't say anything about preparing the pans, you might want to spray whatever pans or muffin tins you're going to bake this in with cooking spray.
To view this online, click here.
Ingredients
3 oz. fresh ginger, finely grated
1/4 cup blackstrap molasses
3/4 cup sugar-in-the-raw
1 cup dark corn syrup
1 cup peanut oil
2 1/2 cups all-purpose flour
1 tsp cinnamon
1/4 tsp ground cloves
1/4 tsp black pepper
1/4 tsp salt
1 cup water 2 tsp baking soda
3 tsp egg-replacement (such as ener-g egg)
Preparation
Preheat the oven to 350 degrees Fahrenheit.
Peel and chop the fresh ginger very fine with a sharp knife.
In a medium-sized bowl, mix molasses, corn syrup, sugar-in-the-raw and peanut oil.
In a separate bowl, using a whisk, combine flour, cinnamon, cloves, salt and black pepper.
Bring water to a boil and stir in baking soda. Add the hot water to the molasses mixture and mix, then stir in the freshly grated ginger.
Whisk the dry ingredients into the sugar mixture.
Mix the egg replacer with 3 Tbsp of water and add to the batter mixing until everything is combined.
Pour batter into desired cake pans or muffin cups and bake for about twenty minutes, or until the cake springs back to a gentle touch.
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
QUINOA-STUFFED PEPPERS
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.
“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4
To view this online, click here.
Ingredients
2 large red or yellow bell peppers, halved lengthwise, stem intact
2 tsp canola oil
1 medium onion, finely chopped
2 garlic cloves, minced
2 medium carrots, diced
1 1/2 cups diced cremini mushrooms
1 cup cooked quinoa
1/2 cup fat-free, low-sodium vegetable broth
1 cup chopped baby spinach
1/2 cup chopped fresh parsley
Preparation
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.
Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.
Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.
Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g
BAKED PUMPKIN PASTA
Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6
To view this online, click here.
12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese
Preparation
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This comes from the January/February 2013 issue of Vegetarian Times, page 30. It starts off, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1½ cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
CURRIED CREAM OF CELERY SOUP
From the April/May 2012 issue of Vegetarian Times, page 59. It starts off, "Curry powder lends a spicy twist to this soothing standby." Serves 8 in 30 minutes or less.
To view this online, click here.
1/4 cup sliced almonds
2 Tbs. olive oil
6 celery stalks, diced (3 1/2 cups)
1 large leek, white part halved lengthwise and thinly sliced (2 cups)3/4 tsp. salt
2 apples, peeled, cored, and diced (2 cups)
1 Tbs. curry powder, such as Madras
1 14-oz. can light coconut milk
2 Tbs. rice
2 1/2 cups low-sodium vegetable broth
1 Tbs. lime juice
1/4 cup coarsely chopped celery leaves, for garnish
Preheat oven to 350°F. Spread almonds on baking sheet, and toast 8 to 10 minutes, or until golden. Cool.
Heat oil in large pot over medium heat. Add celery, leek, and salt; cook 5 minutes, or until vegetables start to soften. Stir in apples and curry powder; cook 2 minutes. Add coconut milk, rice, broth, and 21/2 cups water. Bring soup to a boil, reduce heat to medium-low, and simmer 15 minutes, or until vegetables are soft when pierced with a fork.
Purée soup in blender until smooth. Return to pot, and stir in lime juice. Season with salt and pepper, if desired. Ladle soup into bowls, and sprinkle celery leaves and almonds on top.
nutritional information Per 1-cup serving: Calories: 146; Protein: 2 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 307 mg; Fiber: 3 g; Sugar: 5 g; Vegan; Gluten-Free
SPICY GINGERBREAD CAKE
This is from One Green Planet. This dairy free, vegan recipe serves 12. While the recipe calls for peanut oil, I tend to stick with canola oil and olive oil at home. Canola would be the better choice (between canola and olive) for baking, but if you want to purchase a small bottle of peanut oil – or happen to have it on hand – go for it. Also, if you have (or want to buy) sugar-in-the-raw, use that. Otherwise, I would use plain granulated sugar.
Note: While the recipe doesn't say anything about preparing the pans, you might want to spray whatever pans or muffin tins you're going to bake this in with cooking spray.
To view this online, click here.
Ingredients
3 oz. fresh ginger, finely grated
1/4 cup blackstrap molasses
3/4 cup sugar-in-the-raw
1 cup dark corn syrup
1 cup peanut oil
2 1/2 cups all-purpose flour
1 tsp cinnamon
1/4 tsp ground cloves
1/4 tsp black pepper
1/4 tsp salt
1 cup water 2 tsp baking soda
3 tsp egg-replacement (such as ener-g egg)
Preparation
Preheat the oven to 350 degrees Fahrenheit.
Peel and chop the fresh ginger very fine with a sharp knife.
In a medium-sized bowl, mix molasses, corn syrup, sugar-in-the-raw and peanut oil.
In a separate bowl, using a whisk, combine flour, cinnamon, cloves, salt and black pepper.
Bring water to a boil and stir in baking soda. Add the hot water to the molasses mixture and mix, then stir in the freshly grated ginger.
Whisk the dry ingredients into the sugar mixture.
Mix the egg replacer with 3 Tbsp of water and add to the batter mixing until everything is combined.
Pour batter into desired cake pans or muffin cups and bake for about twenty minutes, or until the cake springs back to a gentle touch.
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
QUINOA-STUFFED PEPPERS
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.
“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4
To view this online, click here.
Ingredients
2 large red or yellow bell peppers, halved lengthwise, stem intact
2 tsp canola oil
1 medium onion, finely chopped
2 garlic cloves, minced
2 medium carrots, diced
1 1/2 cups diced cremini mushrooms
1 cup cooked quinoa
1/2 cup fat-free, low-sodium vegetable broth
1 cup chopped baby spinach
1/2 cup chopped fresh parsley
Preparation
Preheat oven to 400 degrees.
Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.
Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.
Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.
Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.
Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.
Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g
BAKED PUMPKIN PASTA
Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6
To view this online, click here.
12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese
Preparation
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This comes from the January/February 2013 issue of Vegetarian Times, page 30. It starts off, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1½ cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
Friday, April 10, 2015
Weekend Recipes
Finally, Friday! Don't know about you, but I'm ready for the weekend. Here are today's recipes. Enjoy!
BLUEBERRY-BANANA CREAM PIE
This comes from the infamous long-since-forgotten emailing list.
Ingredients
9” baked pie crust
2-3 bananas
1 cup sugar
1 (21 oz.) can blueberry pie filling
8 oz. cream cheese
2 tbsp. lemon juice
8 oz. Cool Whip topping
1/3 cup sugar
Directions
Cream 1 cup sugar, cream cheese and cool whip. Slice bananas over bottom and sides of baked pie shell. Spread creamed mixture over bananas. Mix pie filling, lemon juice and 1/3 cup sugar. Spoon on top of creamed mixture, leaving an edge of cream showing around the outside. Chill several hours. Keep refrigerated.
RISOTTO
Yield: 4 side-dish servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 teaspoons virgin olive oil
1 small onion, chopped
1 cup Italian Arborio rice
2 cups Vegetable stock
1/4 teaspoon salt
Pepper to taste
2 tablespoons grated Parmesan or Romano cheese
Directions
In a medium-size non-stick saucepan, heat oil and saute onion until tender. Add rice and cook, stirring, 2 to 3 minutes. Add stock and salt. Bring to a boil, cover and simmer 20 minutes. Remove from heat. Turn rice into a warm dish and season with pepper. Garnish with cheese.
Nutritional Information Per Serving (1/4 of recipe): Calories: 136, Cholesterol: 1 mg, Carbohydrate: 26 g, Protein: 3 g, Sodium: 107 mg, Fat: 2 g; Diabetic Exchanges: 2 Starch/Bread
CARROT AND ZUCCHINI SOUP
This is from Fiona Haynes, who runs About.com's Low Fat Cooking blog. I've substituted vegetarian broth for the chicken broth that the original recipe lists.
Fiona writes, "Why settle for canned soup when you make your own heartier fresh-tasting soup without all those additives? This carrot and zucchini soup is pureed to make a deliciously filling soup to warm you on cool Autumn days. Enjoy with a slice of crusty whole-grain bread."
Cook Time: 30 minutes
Ingredients:
2 tsp olive oil
1 medium onion, finely chopped
1 lb carrots, peeled and sliced
1 lb zucchini, unpeeled and sliced
2 tsp curry powder
3 1/2 cups fat-free, low-sodium vegetable broth
1/4 cup freshly chopped parsley
Preparation:
Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley. Transfer soup to a blender and blend until smooth, working in two batches.
Makes 6 servings.
Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g
BUBBLE AND SQUEAK
Another from a long-since-forgotten emailing list. The would have been good for St. Patrick's Day, though it would be good any time. Serves 4, in less than 30 minutes.
Ingredients:
1 ounce Butter
1 Finely chopped Onion
1 pound Cooked and mashed Potatoes
8 ounces Cabbage
6 slices Beef, cooked and finely chopped (optional)
Directions:
Melt the Butter in a large frying pan Add the Onion and fry for a few minutes until softened, stirring frequently Add the potatoes and Cabbage, if you are including the beef, add this as well Fry over a medium heat for 15 minutes until brown then serve.
This classic dish originally contained beef along with the left over cooked potatoes and cabbage, though today people don't generally bother with the meat. The name is apparently due to the sounds that are emitted during cooking, the vegetables bubble as they are boiled and then squeak in the frying pan.
ALL-IN-ONE CASSEROLE
From another long-since-forgotten emailing list. Quick, easy, yummy...And, if, like me, you're a vegetarian, there are great veggie crumbles to use in place of the meat.
1-2 lbs chopped meat, browned and drained
2-4 servings of either fresh or instant mashed potatoes, prepared ahead of time
1 large can green beans
1 large can creamed corn
1-2 cups shredded cheese for topping, optional
Preheat oven to 350 degrees.
Brown and drain meat. Place on bottom of 4-qt casserole dish. Add can of green beans on top of meat, then add creamed corned on top of green beans. Add potatoes on top and smooth over entire area. If desired, add cheese on top of the potatoes. Bake for approximately 30 minutes or until the cheese has melted.
CHALLAH
Years ago, right after getting hooked up to cable, I was channel surfing and discovered a show on the Food Network titled Breaking Bread With Father Dominic. The show is no longer on the Food Network (hey, Food Network people: how about bringing Father Dominic's show back!), but Fr. Dominic still has a website. Yield: 1 large loaf; about 20 to 25 slices
Ingredients:
2 packages Fleischmann's Active Dry Yeast
1 cup lukewarm water
1 tablespoon granulated sugar
6 to 7 1/2 cups bread flour, divided
1 1/2 cups lukewarm water
3/4 cup vegetable oil
3 eggs, beaten
1/2 cup granulated sugar
1 teaspoon salt
1 teaspoon ground cinnamon
1 tablespoon vanilla extract
1 egg, beaten, for glaze
Directions:
Combine yeast, 1 cup lukewarm water and 1 tablespoon sugar in medium bowl; stir to mix. Let stand 5 to 10 minutes, or until foamy. Stir in 2 cups of the flour; let stand about 30 minutes to let the yeast develop.
Combine 1 1/2 cups lukewarm water, oil and 3 eggs in a large bowl; mix well. Stir in 1/2 cup sugar, salt, cinnamon and vanilla. Add the yeast mixture; mix well.
Add the remaining flour, about 1 cup at a time, until you get slightly firm dough. It will be a bit softer than ordinary bread dough because of the eggs. Knead in bowl about 5 minutes. Cover and let rise in warm, draft-free place about 1 1/2 hours, or until doubled in bulk.
Punch down dough. Turn out dough onto a lightly floured surface. Knead briefly to work out the larger air pockets. Divide dough into 3 equal pieces. Roll each piece into a rope, about 24 inches long. Braid ropes to form a loaf, tucking the ends underneath. Place on a lightly greased baking sheet. Cover with a clean towel and let rise until nearly doubled in bulk. The loaf will be quite large.
About 15 minutes before loaf has finished rising, preheat oven to 375 degrees. Brush loaf all over with beaten egg. Bake in 375-degree oven about 45 minutes, or until golden brown. If your oven doesn't bake evenly, be sure to turn the pan every 10 minutes or so. Remove loaf from pan and let cool on a rack.
Note:
A large, braided loaf is one of the traditional forms of challah. One also finds it shaped as a large braid with a smaller braid on top. I generally prefer to make two smaller single braids, as may be necessary if you have a smaller oven.
BLUEBERRY-BANANA CREAM PIE
This comes from the infamous long-since-forgotten emailing list.
Ingredients
9” baked pie crust
2-3 bananas
1 cup sugar
1 (21 oz.) can blueberry pie filling
8 oz. cream cheese
2 tbsp. lemon juice
8 oz. Cool Whip topping
1/3 cup sugar
Directions
Cream 1 cup sugar, cream cheese and cool whip. Slice bananas over bottom and sides of baked pie shell. Spread creamed mixture over bananas. Mix pie filling, lemon juice and 1/3 cup sugar. Spoon on top of creamed mixture, leaving an edge of cream showing around the outside. Chill several hours. Keep refrigerated.
RISOTTO
Yield: 4 side-dish servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 teaspoons virgin olive oil
1 small onion, chopped
1 cup Italian Arborio rice
2 cups Vegetable stock
1/4 teaspoon salt
Pepper to taste
2 tablespoons grated Parmesan or Romano cheese
Directions
In a medium-size non-stick saucepan, heat oil and saute onion until tender. Add rice and cook, stirring, 2 to 3 minutes. Add stock and salt. Bring to a boil, cover and simmer 20 minutes. Remove from heat. Turn rice into a warm dish and season with pepper. Garnish with cheese.
Nutritional Information Per Serving (1/4 of recipe): Calories: 136, Cholesterol: 1 mg, Carbohydrate: 26 g, Protein: 3 g, Sodium: 107 mg, Fat: 2 g; Diabetic Exchanges: 2 Starch/Bread
CARROT AND ZUCCHINI SOUP
This is from Fiona Haynes, who runs About.com's Low Fat Cooking blog. I've substituted vegetarian broth for the chicken broth that the original recipe lists.
Fiona writes, "Why settle for canned soup when you make your own heartier fresh-tasting soup without all those additives? This carrot and zucchini soup is pureed to make a deliciously filling soup to warm you on cool Autumn days. Enjoy with a slice of crusty whole-grain bread."
Cook Time: 30 minutes
Ingredients:
2 tsp olive oil
1 medium onion, finely chopped
1 lb carrots, peeled and sliced
1 lb zucchini, unpeeled and sliced
2 tsp curry powder
3 1/2 cups fat-free, low-sodium vegetable broth
1/4 cup freshly chopped parsley
Preparation:
Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley. Transfer soup to a blender and blend until smooth, working in two batches.
Makes 6 servings.
Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g
BUBBLE AND SQUEAK
Another from a long-since-forgotten emailing list. The would have been good for St. Patrick's Day, though it would be good any time. Serves 4, in less than 30 minutes.
Ingredients:
1 ounce Butter
1 Finely chopped Onion
1 pound Cooked and mashed Potatoes
8 ounces Cabbage
6 slices Beef, cooked and finely chopped (optional)
Directions:
Melt the Butter in a large frying pan Add the Onion and fry for a few minutes until softened, stirring frequently Add the potatoes and Cabbage, if you are including the beef, add this as well Fry over a medium heat for 15 minutes until brown then serve.
This classic dish originally contained beef along with the left over cooked potatoes and cabbage, though today people don't generally bother with the meat. The name is apparently due to the sounds that are emitted during cooking, the vegetables bubble as they are boiled and then squeak in the frying pan.
ALL-IN-ONE CASSEROLE
From another long-since-forgotten emailing list. Quick, easy, yummy...And, if, like me, you're a vegetarian, there are great veggie crumbles to use in place of the meat.
1-2 lbs chopped meat, browned and drained
2-4 servings of either fresh or instant mashed potatoes, prepared ahead of time
1 large can green beans
1 large can creamed corn
1-2 cups shredded cheese for topping, optional
Preheat oven to 350 degrees.
Brown and drain meat. Place on bottom of 4-qt casserole dish. Add can of green beans on top of meat, then add creamed corned on top of green beans. Add potatoes on top and smooth over entire area. If desired, add cheese on top of the potatoes. Bake for approximately 30 minutes or until the cheese has melted.
CHALLAH
Years ago, right after getting hooked up to cable, I was channel surfing and discovered a show on the Food Network titled Breaking Bread With Father Dominic. The show is no longer on the Food Network (hey, Food Network people: how about bringing Father Dominic's show back!), but Fr. Dominic still has a website. Yield: 1 large loaf; about 20 to 25 slices
Ingredients:
2 packages Fleischmann's Active Dry Yeast
1 cup lukewarm water
1 tablespoon granulated sugar
6 to 7 1/2 cups bread flour, divided
1 1/2 cups lukewarm water
3/4 cup vegetable oil
3 eggs, beaten
1/2 cup granulated sugar
1 teaspoon salt
1 teaspoon ground cinnamon
1 tablespoon vanilla extract
1 egg, beaten, for glaze
Directions:
Combine yeast, 1 cup lukewarm water and 1 tablespoon sugar in medium bowl; stir to mix. Let stand 5 to 10 minutes, or until foamy. Stir in 2 cups of the flour; let stand about 30 minutes to let the yeast develop.
Combine 1 1/2 cups lukewarm water, oil and 3 eggs in a large bowl; mix well. Stir in 1/2 cup sugar, salt, cinnamon and vanilla. Add the yeast mixture; mix well.
Add the remaining flour, about 1 cup at a time, until you get slightly firm dough. It will be a bit softer than ordinary bread dough because of the eggs. Knead in bowl about 5 minutes. Cover and let rise in warm, draft-free place about 1 1/2 hours, or until doubled in bulk.
Punch down dough. Turn out dough onto a lightly floured surface. Knead briefly to work out the larger air pockets. Divide dough into 3 equal pieces. Roll each piece into a rope, about 24 inches long. Braid ropes to form a loaf, tucking the ends underneath. Place on a lightly greased baking sheet. Cover with a clean towel and let rise until nearly doubled in bulk. The loaf will be quite large.
About 15 minutes before loaf has finished rising, preheat oven to 375 degrees. Brush loaf all over with beaten egg. Bake in 375-degree oven about 45 minutes, or until golden brown. If your oven doesn't bake evenly, be sure to turn the pan every 10 minutes or so. Remove loaf from pan and let cool on a rack.
Note:
A large, braided loaf is one of the traditional forms of challah. One also finds it shaped as a large braid with a smaller braid on top. I generally prefer to make two smaller single braids, as may be necessary if you have a smaller oven.
Thursday, April 9, 2015
Diabetic Thursday
Finally: Thursday, and I'm posting before noon! Here are today's recipes. Enjoy!
LEMON CAESAR SALAD
Yield: 4 to 6 servings.
Source: Manitoba Canola Growers Association
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1213.shtml
Ingredients
1 head Romaine lettuce, washed and trimmed, cut into bite size pieces
1-1/2 cups grape tomatoes
1/4 cup lemon juice
1 garlic clove, minced
1 1/2 tsp Worcestershire sauce
1 tsp dry mustard
1 tsp lemon zest
1/4 tsp freshly ground pepper
1/3 cup grated Parmesan cheese
1 (2 oz) can anchovies
1 cup canola oil
4 thick slices whole grain bread, cut into cubes
2 Tbsp canola oil
2 Tbsp Parmesan cheese
dash of pepper
1 Tbsp Italian parsley, very finely chopped
Directions
In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.
Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.
Preheat oven to 350F (180C). Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.
Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.
Nutritional Information Per Serving: Calories: 490 ; Protein: 9 g; Fat: 46 g ; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g
CHOCOLATE FILLED CAKE ROLL
Servings: 4 (1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
BLACK BEAN AND CHORIZO SOUP
This hearty Black bean soup will warm you up on a cold day.
Yield: 10 servings. 1/2 cup per serving.
Photo/Print: http://diabeticgourment.com/recipes/html/1204.shtml
Ingredients
1 Tbsp canola oil
1/2 onion, cubed
1 clove garlic, minced
1 tomato, deseeded and chopped
1 ancho chile, seeded, soaked in hot water
1 pasilla pepper, seeded, soaked in hot water
1 (19 oz) can black beans
1 bouquet garni (1 Tbsp each dried cilantro, oregano, marjoram wrapped in cheesecloth)*
1 lime, halved
4 cup chicken broth
2 Tbsp mezcal or tequila
Salt to taste
6 Tbsp chorizo, fried and crumbled
6 Tbsp low-fat buttermilk
* Bouquet garni is a bundle of herbs used to prepare soup, stock and various stews. The bouquet is boiled with other ingredients, but removed prior to consumption. To make the bouquet, use 1 Tbsp each of dried cilantro, oregano and marjoram and place in cheesecloth to form a bundle.
Directions
In deep pan or pot, heat canola oil at high heat and add onion. Saute until brown and add garlic. Reduce heat to medium. Stir in tomatoes and peppers. Cook 15 minutes, stirring constantly to avoid burning.
Combine black beans, bouquet garni, limes and broth with mixture. Cook 5 minutes. Add mezcal or tequila, salt and discard lime halves and herbs. Cook 10 minutes. Blend and season to taste.
Garnish with buttermilk and chorizo.
Tip: If too thick, add more broth
Nutritional Information Per Serving: Calories: 180; Protein: 10 g; Fat: 7 g ; Sodium: 310 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 18 g
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
TART CHERRY PIE
This comes from Diabetic Connect, and starts off, "Tart cherries in a sweet, creamy filling make this a pie that's sure to please."
To view this online, click here.
Ingredients
2 (16 ounce) cans pitted tart cherries (in water - no syrup)
1 large box cook & serve sugar-free vanilla pudding mix
1 small box sugar-free cherry gelatin
Sugar substitute to equal 4 teaspoon sugar
1 baked 9-inch almond flour pie crust (recipe below)
1 1/4 cups almond flour
3 packets of Splenda
4 tablespoons softened butter
Directions
Drain cherries, reserving juice. Set cherries aside.
In a saucepan, combine cherry juice and dry pudding mix. Cook and stir until mixture comes to a boil and is thickened and bubbly. Remove from heat; stir in gelatin powder and sweetener until dissolved. Stir in the cherries; transfer to pie shell. Cool completely. Store in refrigerator.
Pie Crust: Combine almond flour, splenda, and butter to form a pastry dough. Evenly spread dough in pie tin and bake at 350 for about 10-15 minutes until browned.
Nutritional Facts: Servings: 8; Calories 176; Sodium 293 mg; Cholesterol 0; Carbohydrate 24 gm; Protein 3 gm; Fat 8 gm; Diabetic Exchange1 starch; 1/2 fruit
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Print Version & Photo: http://diabeticgourmet.com/recipes/html/788.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg.
Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
LEMON CAESAR SALAD
Yield: 4 to 6 servings.
Source: Manitoba Canola Growers Association
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1213.shtml
Ingredients
1 head Romaine lettuce, washed and trimmed, cut into bite size pieces
1-1/2 cups grape tomatoes
1/4 cup lemon juice
1 garlic clove, minced
1 1/2 tsp Worcestershire sauce
1 tsp dry mustard
1 tsp lemon zest
1/4 tsp freshly ground pepper
1/3 cup grated Parmesan cheese
1 (2 oz) can anchovies
1 cup canola oil
4 thick slices whole grain bread, cut into cubes
2 Tbsp canola oil
2 Tbsp Parmesan cheese
dash of pepper
1 Tbsp Italian parsley, very finely chopped
Directions
In a large salad bowl, prepare lettuce and toss with tomatoes. Cover and refrigerate while preparing the dressing.
Combine lemon juice, garlic, Worcestershire sauce, dry mustard, lemon zest, freshly ground pepper and Parmesan cheese in a food processor. Blend on high speed for 30 seconds. With processor running, add canola oil in a fine stream and continue to blend until smooth.
Preheat oven to 350F (180C). Toss bread with canola oil, Parmesan cheese, pepper and Italian parsley. Spread on lightly greased baking sheet and bake about 20 minutes, until croutons are golden.
Pour desired amount of dressing over salad, add croutons and toss lightly. Top the salad with additional Parmesan cheese shavings. Serve immediately.
Nutritional Information Per Serving: Calories: 490 ; Protein: 9 g; Fat: 46 g ; Sodium: 570 mg; Cholesterol: 15 mg; Saturated Fat: 4.5 g; Dietary Fiber: 3 g; Carbohydrates: 13 g
CHOCOLATE FILLED CAKE ROLL
Servings: 4 (1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
BLACK BEAN AND CHORIZO SOUP
This hearty Black bean soup will warm you up on a cold day.
Yield: 10 servings. 1/2 cup per serving.
Photo/Print: http://diabeticgourment.com/recipes/html/1204.shtml
Ingredients
1 Tbsp canola oil
1/2 onion, cubed
1 clove garlic, minced
1 tomato, deseeded and chopped
1 ancho chile, seeded, soaked in hot water
1 pasilla pepper, seeded, soaked in hot water
1 (19 oz) can black beans
1 bouquet garni (1 Tbsp each dried cilantro, oregano, marjoram wrapped in cheesecloth)*
1 lime, halved
4 cup chicken broth
2 Tbsp mezcal or tequila
Salt to taste
6 Tbsp chorizo, fried and crumbled
6 Tbsp low-fat buttermilk
* Bouquet garni is a bundle of herbs used to prepare soup, stock and various stews. The bouquet is boiled with other ingredients, but removed prior to consumption. To make the bouquet, use 1 Tbsp each of dried cilantro, oregano and marjoram and place in cheesecloth to form a bundle.
Directions
In deep pan or pot, heat canola oil at high heat and add onion. Saute until brown and add garlic. Reduce heat to medium. Stir in tomatoes and peppers. Cook 15 minutes, stirring constantly to avoid burning.
Combine black beans, bouquet garni, limes and broth with mixture. Cook 5 minutes. Add mezcal or tequila, salt and discard lime halves and herbs. Cook 10 minutes. Blend and season to taste.
Garnish with buttermilk and chorizo.
Tip: If too thick, add more broth
Nutritional Information Per Serving: Calories: 180; Protein: 10 g; Fat: 7 g ; Sodium: 310 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 6 g; Carbohydrates: 18 g
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
TART CHERRY PIE
This comes from Diabetic Connect, and starts off, "Tart cherries in a sweet, creamy filling make this a pie that's sure to please."
To view this online, click here.
Ingredients
2 (16 ounce) cans pitted tart cherries (in water - no syrup)
1 large box cook & serve sugar-free vanilla pudding mix
1 small box sugar-free cherry gelatin
Sugar substitute to equal 4 teaspoon sugar
1 baked 9-inch almond flour pie crust (recipe below)
1 1/4 cups almond flour
3 packets of Splenda
4 tablespoons softened butter
Directions
Drain cherries, reserving juice. Set cherries aside.
In a saucepan, combine cherry juice and dry pudding mix. Cook and stir until mixture comes to a boil and is thickened and bubbly. Remove from heat; stir in gelatin powder and sweetener until dissolved. Stir in the cherries; transfer to pie shell. Cool completely. Store in refrigerator.
Pie Crust: Combine almond flour, splenda, and butter to form a pastry dough. Evenly spread dough in pie tin and bake at 350 for about 10-15 minutes until browned.
Nutritional Facts: Servings: 8; Calories 176; Sodium 293 mg; Cholesterol 0; Carbohydrate 24 gm; Protein 3 gm; Fat 8 gm; Diabetic Exchange1 starch; 1/2 fruit
BANANA CHOCOLATE CHIP MINI MUFFINS
Yield: 48 servings
Print Version & Photo: http://diabeticgourmet.com/recipes/html/788.shtml
Ingredients
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup light butter, softened
1/3 cup Splenda Sugar Blend
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 (12 ounce) package Nestle Toll House Semi-Sweet Chocolate Mini Morsels
Directions
Preheat oven to 350 degrees F. Spray 48 mini-muffin cups with nonstick cooking spray; set aside.
Combine flour, baking powder and salt in medium bowl; set aside.
Combine butter, Splenda Sugar Blend, Splenda Brown Sugar Blend and vanilla in large bowl; beat at medium speed with a mixer until creamy. Beat in bananas and egg.
Gradually mix in flour mixture; stir in morsels. Spoon batter evenly into prepared pan, filling cups 2/3 full.
Bake 15 to 20 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Remove muffins from pans to wire rack to cool completely.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 35; Protein: 1 g; Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 13 g
Wednesday, April 8, 2015
Wednesday Recipes
Wow, three days in a row...all after noon. I really need to get back to posting this before noon. (At least I'm posting, right?) Eventually, I will get back on track. In the meantime, here are today's recipes. Enjoy!
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. But I have been known to cook up a batch of it if I'm tired and/or in the mood for a quick, easy meal. It has become one of my favorite comfort-foods. 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
ONE-POT PASTA PRIMAVERA
Another goodie from Vegetarian Times, this time, from page 74 of the June 2011 issue. It starts off, "This easy recipe lends itself to endless variations. In place of fresh basil, try 1/4 cup chopped cilantro or parsley, 2 Tbs. chopped fresh tarragon, or 1 Tbs. finely minced fresh rosemary or oregano." Serves 4 in 30 minutes or less.
3 Tbs. olive oil
3 cloves garlic, minced (1 Tbs.)
1 tsp. grated lemon zest
8 oz. fusilli pasta
2 small yellow squash, halved and cut into 1/2-inch-thick slices
1 medium orange bell pepper, cut into 1-inch pieces
8 oz. small broccoli florets (3 cups)
2 cups halved cherry tomatoes
8 green onions, thinly sliced (1/2 cup)
1/2 cup torn fresh basil leaves
Grated Parmesan cheese or vegan Parmesan-style cheese for garnish, optional
Combine oil, garlic, and lemon zest in small bowl. Set aside.
Cook pasta in large pot of boiling, salted water according to package directions. Add squash and bell pepper 4 minutes before end of cooking time. Add broccoli 3 minutes before end of cooking time. Drain pasta and vegetables, reserving 1/2 cup cooking water.
Return pasta mixture to pot, and stir in tomatoes, green onions, basil, oil mixture, and reserved cooking water. Heat over medium-low heat until tomatoes are hot. Serve with Parmesan cheese, if desired.
nutritional information Per 2-cup serving: Calories: 346; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 112 mg; Fiber: 5 g; Sugar: 5 g
CURRY CHICKEN
I can almost hear the sigh of relief from non-vegetarians, who might have been thinking, "Wait, today's Wednesday, not Monday! What's with the vegetarian food?" So, for those who aren't vegetarian, here ya go. I'm not sure what emailing list I got this one from; maybe About.com? But when I saved it, it was without info.
The recipe starts off, "Curry chicken is a nice recipe for busy weeknights, with chicken breasts, onion, potatoes and carrots all cooked together in one dish. Feel free to use chicken thighs instead of breasts, and to replace the curry paste with 1 1/2 - 2 tablespoons curry powder if needed." Serves 2 - 4; Prep Time: 10 minutes; Cook Time: 25 minutes
Ingredients:
3/4 - 1 pound chicken breasts, boneless, skinless, cut into chunks about 1 1/2 inches
2 potatoes, peeled, chopped into chunks
1 red onion, peeled and chopped
10 baby carrots, washed, drained, cut in half
2 tablespoons oil for stir-frying
2 tablespoons curry paste (traditional Indian yellow curry paste is best)
1 cup chicken broth
1 teaspoon granulated sugar
1/2 teaspoon salt, or to taste
Freshly ground black or white pepper, to taste
Ground coriander, optional
Preparation:
Heat a wok or deep-sided frying pan over medium-high heat. Add 2 tablespoons oil to the heated wok. When the oil is hot, add the onion. Stir-fry1 until the onion is softened and translucent. Add the curry paste and stir-fry until fragrant. (If using curry powder instead, add a small amount of water to form a paste).
Add the chicken and stir-fry for about 5 minutes so that the chicken is browned and coated with the curry paste.
Add the carrots and potatoes. Stir for a minute and add the chicken broth, sugar, salt, and pepper. Cover and simmer over low heat for about 15 - 20 minutes, making sure the chicken is cooked.
MACARONI AND CHEESE
From another long-forgotten emailing list. Prep Time 5 minutes; Cooking Time 8 minutes; Serves 4
Ingredients
3/4 pound elbow macaroni
4 tablespoons butter
8 ounces sharp cheddar cheese, grated (about 2 cups)
1 tablespoon Dijon mustard
a few dashes Tabasco sauce
1/2 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
In a large pot of boiling, salted water, cook the macaroni until just done, about 8 minutes. Drain and return to the hot pot.
Put the pot over the lowest possible heat and add the butter, cheese, mustard, Tabasco sauce if using, salt, and pepper. Stir until the cheese melts, and serve.
BEEF STEW
I tend to be a vegetarian for a variety of reasons. But I wasn't always a vegetarian; I do have fond memories of family gatherings where meat was served. This is one of my creations from years ago when the stew recipes that I'd run across seemed too bland. Granted, this one isn't spicy; for that, I go for spaghetti or chili. This is from my e-cookbook, Off the Wall Cooking. If you have a Kindle or other ereader that handles Kindle stuff, check it out.
2-3 lbs. stewing beef
3 T oil
1 C flour
2 C water
1 onion, chopped
8 oz tomato sauce
6 oz tomato paste
1 T soy sauce
1 clove garlic, minced
4 carrots, cut up
1 large potato, peeled & cut up
4 T vinegar
3 T honey
salt & pepper
Cut beef into bite-sized pieces. Trim fat & dredge in flour & brown in oil. Add everything except carrots & potato. Cook 15 minutes. Add carrots & cook 15 more minutes. Add potato & cook 30 minutes. Add water as needed. Serve over noodles.
POTATO SOUP
From yet another emailing list, long forgotten. This one starts off, "This creamy potato soup needs a crispy salad and crusty bread and voila! You have a meal." Prep Time 45 minutes; Cooking Time 25 minutes; Serves 6
Ingredients
6 cups chicken broth (or vegetable broth, if you want to keep it vegetarian)
1/2 teaspoon salt
4 medium potatoes, peeled and cut into small pieces
2 large yellow onions
6 leeks, well washed, chopped
1 teaspoon oregano, dried
3 tablespoons parsley, finely chopped
1/2 cup heavy cream (this and the butter can be switched for vegetarian options, if so desired)
2 tablespoons butter
Directions
Bring the chicken broth to a simmer in a large saucepan; add the salt. Add the potatoes, onions and leeks; cover and simmer over low heat for 20 minutes.
Using a potato masher, mash the potatoes into the broth until it becomes a coarse-textured soup. Add the oregano, parsley, heavy cream and butter; simmer for 5 minutes. Serve immediately.
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. But I have been known to cook up a batch of it if I'm tired and/or in the mood for a quick, easy meal. It has become one of my favorite comfort-foods. 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
ONE-POT PASTA PRIMAVERA
Another goodie from Vegetarian Times, this time, from page 74 of the June 2011 issue. It starts off, "This easy recipe lends itself to endless variations. In place of fresh basil, try 1/4 cup chopped cilantro or parsley, 2 Tbs. chopped fresh tarragon, or 1 Tbs. finely minced fresh rosemary or oregano." Serves 4 in 30 minutes or less.
3 Tbs. olive oil
3 cloves garlic, minced (1 Tbs.)
1 tsp. grated lemon zest
8 oz. fusilli pasta
2 small yellow squash, halved and cut into 1/2-inch-thick slices
1 medium orange bell pepper, cut into 1-inch pieces
8 oz. small broccoli florets (3 cups)
2 cups halved cherry tomatoes
8 green onions, thinly sliced (1/2 cup)
1/2 cup torn fresh basil leaves
Grated Parmesan cheese or vegan Parmesan-style cheese for garnish, optional
Combine oil, garlic, and lemon zest in small bowl. Set aside.
Cook pasta in large pot of boiling, salted water according to package directions. Add squash and bell pepper 4 minutes before end of cooking time. Add broccoli 3 minutes before end of cooking time. Drain pasta and vegetables, reserving 1/2 cup cooking water.
Return pasta mixture to pot, and stir in tomatoes, green onions, basil, oil mixture, and reserved cooking water. Heat over medium-low heat until tomatoes are hot. Serve with Parmesan cheese, if desired.
nutritional information Per 2-cup serving: Calories: 346; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 52 g; Cholesterol: 0 mg; Sodium: 112 mg; Fiber: 5 g; Sugar: 5 g
CURRY CHICKEN
I can almost hear the sigh of relief from non-vegetarians, who might have been thinking, "Wait, today's Wednesday, not Monday! What's with the vegetarian food?" So, for those who aren't vegetarian, here ya go. I'm not sure what emailing list I got this one from; maybe About.com? But when I saved it, it was without info.
The recipe starts off, "Curry chicken is a nice recipe for busy weeknights, with chicken breasts, onion, potatoes and carrots all cooked together in one dish. Feel free to use chicken thighs instead of breasts, and to replace the curry paste with 1 1/2 - 2 tablespoons curry powder if needed." Serves 2 - 4; Prep Time: 10 minutes; Cook Time: 25 minutes
Ingredients:
3/4 - 1 pound chicken breasts, boneless, skinless, cut into chunks about 1 1/2 inches
2 potatoes, peeled, chopped into chunks
1 red onion, peeled and chopped
10 baby carrots, washed, drained, cut in half
2 tablespoons oil for stir-frying
2 tablespoons curry paste (traditional Indian yellow curry paste is best)
1 cup chicken broth
1 teaspoon granulated sugar
1/2 teaspoon salt, or to taste
Freshly ground black or white pepper, to taste
Ground coriander, optional
Preparation:
Heat a wok or deep-sided frying pan over medium-high heat. Add 2 tablespoons oil to the heated wok. When the oil is hot, add the onion. Stir-fry1 until the onion is softened and translucent. Add the curry paste and stir-fry until fragrant. (If using curry powder instead, add a small amount of water to form a paste).
Add the chicken and stir-fry for about 5 minutes so that the chicken is browned and coated with the curry paste.
Add the carrots and potatoes. Stir for a minute and add the chicken broth, sugar, salt, and pepper. Cover and simmer over low heat for about 15 - 20 minutes, making sure the chicken is cooked.
MACARONI AND CHEESE
From another long-forgotten emailing list. Prep Time 5 minutes; Cooking Time 8 minutes; Serves 4
Ingredients
3/4 pound elbow macaroni
4 tablespoons butter
8 ounces sharp cheddar cheese, grated (about 2 cups)
1 tablespoon Dijon mustard
a few dashes Tabasco sauce
1/2 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
In a large pot of boiling, salted water, cook the macaroni until just done, about 8 minutes. Drain and return to the hot pot.
Put the pot over the lowest possible heat and add the butter, cheese, mustard, Tabasco sauce if using, salt, and pepper. Stir until the cheese melts, and serve.
BEEF STEW
I tend to be a vegetarian for a variety of reasons. But I wasn't always a vegetarian; I do have fond memories of family gatherings where meat was served. This is one of my creations from years ago when the stew recipes that I'd run across seemed too bland. Granted, this one isn't spicy; for that, I go for spaghetti or chili. This is from my e-cookbook, Off the Wall Cooking. If you have a Kindle or other ereader that handles Kindle stuff, check it out.
2-3 lbs. stewing beef
3 T oil
1 C flour
2 C water
1 onion, chopped
8 oz tomato sauce
6 oz tomato paste
1 T soy sauce
1 clove garlic, minced
4 carrots, cut up
1 large potato, peeled & cut up
4 T vinegar
3 T honey
salt & pepper
Cut beef into bite-sized pieces. Trim fat & dredge in flour & brown in oil. Add everything except carrots & potato. Cook 15 minutes. Add carrots & cook 15 more minutes. Add potato & cook 30 minutes. Add water as needed. Serve over noodles.
POTATO SOUP
From yet another emailing list, long forgotten. This one starts off, "This creamy potato soup needs a crispy salad and crusty bread and voila! You have a meal." Prep Time 45 minutes; Cooking Time 25 minutes; Serves 6
Ingredients
6 cups chicken broth (or vegetable broth, if you want to keep it vegetarian)
1/2 teaspoon salt
4 medium potatoes, peeled and cut into small pieces
2 large yellow onions
6 leeks, well washed, chopped
1 teaspoon oregano, dried
3 tablespoons parsley, finely chopped
1/2 cup heavy cream (this and the butter can be switched for vegetarian options, if so desired)
2 tablespoons butter
Directions
Bring the chicken broth to a simmer in a large saucepan; add the salt. Add the potatoes, onions and leeks; cover and simmer over low heat for 20 minutes.
Using a potato masher, mash the potatoes into the broth until it becomes a coarse-textured soup. Add the oregano, parsley, heavy cream and butter; simmer for 5 minutes. Serve immediately.
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