We're half-way through the week...Here's hoping it's going well for you. In the meantime, since we do have to eat, here are today's six recipes. Enjoy!
STRAWBERRY RHUBARB DUMP CAKE
This comes from The Baker Chick. I highly recommend signing up for this emailed-newsletter. Makes 1 9 inch cake.
To view this online, click here.
Ingredients
6 cups of strawberries, hulled and quartered
2 stalks of rhubarb, sliced (about 2 cups)
1/2 cup of sugar
2 tablespoons cornstartch
1 and 1/4 cups flour
3/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon salt
1 stick of unsalted butter, cut into small pieces
Instructions
Preheat oven to 350F. "Dump" the strawberries and rhubarb into a 9inch skillet, pie dish or a square baking dish. Sprinkle evenly with sugar and cornstarch.
In a small bowl stir together the flour, brown sugar, baking powder and salt. Sprinkle evenly over the fruit mixture. Dot with the butter pieces, making sure they are evenly places over the dry mixture.
Bake for 45-55 minutes, or until the fruit is bubbly and thick, and the topping is golden and slightly crisp.
Serve warm with ice cream.
WHITE BEAN DIP WITH PITA CHIPS
This comes from Diada De Laurentiis, The Food Network's Everyday Italian. Total Time: 27 min; Prep: 15 min; Cook: 12 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-dip-with-pita-chips-recipe.print.html?oc=linkback
Ingredients
1 (15-ounce) can cannellini beans, drained and rinsed
2 cloves garlic
2 tablespoons fresh lemon juice
1/3 cup olive oil, plus 4 tablespoons
1/4 cup (loosely packed) fresh Italian parsley leaves
Salt
Freshly ground black pepper
6 pitas
1 teaspoon dried oregano
Directions
Preheat the oven to 400 degrees F.
Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
Serve the pita toasts warm or at room temperature alongside the bean puree.
SLOW COOKER CHICKEN BURRITO BOWLS
If you've followed this blog for a while, you know that I am a big fan of The Kitchn and its brother site, Apartment Therapy. This comes from The Kitchn, and can be viewed online here. If you haven't signed up for emails from The Kitchn and Apartment Therapy, do yourself a big favor and sign up. Yes, now. I'll wait. (You can thank me later.)
Serves 6 to 8
1 to 1 1/2 pounds boneless skinless chicken breasts, chicken thighs, or a mix
1 (14.5-ounce) can diced tomatoes
1 to 1 1/4 cups chicken stock, divided
2 teaspoons chili powder
2 teaspoons salt
1 teaspoon cumin
1 cup brown rice
1 (15-ounce) can black beans
1 cup frozen corn
Optional toppings: shredded cheese, chopped cilantro, sour cream, diced avocado, salsa, hot sauce, diced green onions, shredded lettuce
Combine the chicken breasts, diced tomatoes, 1/2 cup of chicken stock, chili powder, salt, and cumin in the bowl of a 2 1/2- to 3 1/2-quart slow cooker. Make sure the chicken is covered. Cover with the lid and cook on low for 3 to 4 hours.
Remove the lid and add the rice, black beans, frozen corn, and another 1/2 cup of chicken broth. Replace the lid and continue cooking on low for another 3 to 4 hours. Check the rice periodically in the last hour of cooking, stirring once or twice to make sure the rice cooks evenly and adding more chicken broth if the mixture seems dry. Cooking is done when the rice is tender — if the rice is done while there is still liquid left in the slow cooker, remove the lid and cook on high to let the liquid evaporate. Total cooking time from start to finish is 6 to 8 hours.
Use two forks to shred the chicken into bite-sized pieces. You can do this either in the slow cooker itself and then mix it into the rice, or you can transfer the chicken to a cutting board if you prefer to keep it separate. Taste the burrito mix and stir in more salt or other seasonings to taste.
Serve burrito bowls with a selection of toppings. The burrito mixture will keep for 1 week refrigerated or for 3 months in the freezer. This recipe makes about 7 total cups of burrito mix.
Recipe Notes
Cooking the Rice Separately: If you won't be home to add the rice to the slow cooker, you can skip this step and cook it separately on the stovetop just before serving (use these directions). To modify the recipe, combine the chicken, diced tomatoes, 1/2 cup of stock, and spices in the slow cooker and cook for 6 to 8 hours on low. Add the black beans and corn, and cook for another 1/2 hour, or until warmed through, while you're cooking the rice (omit the remaining chicken stock).
Vegetarian Burrito Bowls: Combine the diced tomatoes, 1 cup of vegetable stock, spices, rice, black beans, and corn in a slow cooker. Cook on low for 3 to 4 hours, until the rice is tender and has absorbed all the liquid. Stir once or twice toward the end of cooking to make sure the rice is cooking evenly.
Beyond Burrito Bowls: Besides burrito bowls, you can use this filling to make regular tortilla-wrapped burritos or freezer burritos.
ENCHILADA CASSEROLE
This comes from FamilyTime.com. The recipe starts off, “A savory pan of cheese-rich Enchilada Casserole make for a delicious family dish on a busy weeknight. Toss a green salad together while this casserole is baking and serve with a bowl of fluffy rice.” To view it online, click here.
Serves: 8; Prep Time: 15 minutes; Cook Time: 25 minutes
1 pound lean ground beef
1 cup onion, peeled and chopped
2 clove garlic, finely chopped
2 can (10-oz.) Pace® Enchilada Sauce
1 can (2 1/2 oz) ripe olives, sliced, divided
10 (6-inch) corn tortillas, cut in half, divided
2 cups (8-oz) Shredded Cheddar cheese, divided
Preheat oven to 375º F. Grease bottom of 9-inch-square baking dish.
Combine beef, onion and garlic in large skillet. Cook over medium-high heat, stirring occasionally, for 4 to 5 minutes or until beef is no longer pink.
Stir in enchilada sauce and 1/4 cup olives. Bring to a boil. Reduce heat to low; cover. Cook, stirring occasionally, for 5 to 8 minutes.
Layer half of tortillas on bottom of prepared baking dish. Cover with half of beef mixture; sprinkle with 1 cup cheese. Repeat layers; cover.
Bake for 20 minutes. Uncover; bake for additional 5 minutes or until bubbly and cheese is melted. Sprinkle with remaining olives and green onions.
INDIAN CUCUMBER SALAD
Serves: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/274.shtml
Ingredients
3 medium-size cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves
Directions
Peel cucumbers, cut in half, discard seeds and slice thinly. Mix remaining ingredients together , add cucumbers and stir together.
Nutritional Information Per Serving : Calories: 37; Protein: 3 g; Sodium: 46 mg; Cholesterol: 1 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
BLUEBERRY BROWNIE PIZZA
This comes from the infamous no-longer-remembered-emailing-list.
1 package fudge brownie mix(13 x 9 inch pan size)
1/3 cup chopped unblanched almonds, or pecans
8 ounces cream cheese, softened
1 Tbsp. sugar
1 tsp. vanilla extract
1/2 tsp. grated lemon peel
2 cups whipped topping
2 cups blueberries
Prepare brownie mix according to package directions for fudge-like brownies, adding almonds and extract.
Spread into a greased 14 inch pizza pan.
Bake at 375 degrees for 15 to 18 minutes. Cool.
In a large mixing bowl, beat the cream cheese, sugar, vanilla, and lemon peel until smooth. Fold in whipped topping. Spread over crust to within 1/2 inch of edges. Top with blueberries. Refrigerate for 2 to 3 hours before serving.
Wednesday, June 17, 2015
Tuesday, June 16, 2015
Tuesday Recipes
Enjoy!
FRESH BERRY SHORTCAKE WITH VANILLA WHIPPED CREAM
This comes from Seattle's Macrina Bakery. If I ever have a chance to go on a road trip, this is one place I want to check out! Their Recipe of the Month emails offer up some delicious recipes. If you haven't signed up for their emails, I highly recommend doing so. I'll wait. (Foot tapping...Yes, I'll wait!)
This recipe begins, “Growing up in Portland, a favorite summer treat that my mother made was fresh strawberry shortcake with vanilla whipped cream. We would drive north of the city to large fields of fragrant bright red strawberries and buy flats of the fruit at roadside stands. This recipe can be made with berries and seasonal fruit like apricots, figs or nectarines. However, at least one type of berry must be combined with sugar to create a delicious sauce for soaking the biscuit. The sauce is key to great shortcake!” Makes 4 generous servings.
Ingredients
Berry Compote:
1 4-pack Macrina shortcake biscuits*
1 pint fresh strawberries
1 pint fresh blueberries
1 cup fresh blackberries or other seasonal fruit
1/2 cup sugar (depends on ripeness of fruit)
1 tablespoon + 1 teaspoon vanilla
1 4 cup water
Whipped Cream:
3/4 cup whipping cream
1 tablespoon sugar
1-1/2 teaspoons vanilla
Garnish:
2 tablespoons powdered sugar
*Available in Macrina's cafes. Also, if that's absolutely, impossible, try your favorite shortcake biscuits.
Preparation
De-stem and slice the strawberries.
Add half of the strawberries, all the blueberries, sugar, vanilla and water to a pan. Bring mixture to a simmer to release more juice. Add the remaining fruit and warm through. The gruit compote needs to be saucy. Set mixture aside.
Cut each biscuit in half horizontally. Reheat in the oven for 5 minutes at 325 degrees F.
Whip the whipping cream, sugars and vanilla until soft peaks form. Taste for sweetness.
Place a biscuit on each plate, lift off the top and set to the side. Spoon a generous 1/2 cup of warm fruit mixture over the biscuit bottoms saturating as best as possible. Add a generous dollop of sweetened whipped cream and top with the other half of the biscuit. Dust with powdered sugar for garnish.
Note: This recipe can also be made with frozen fruit if fresh is not available.
WHITE BEAN DIP WITH PITA CHIPS
This comes from Diada De Laurentiis, The Food Network's Everyday Italian. Total Time: 27 min; Prep: 15 min; Cook: 12 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-dip-with-pita-chips-recipe.print.html?oc=linkback
Ingredients
1 (15-ounce) can cannellini beans, drained and rinsed
2 cloves garlic
2 tablespoons fresh lemon juice
1/3 cup olive oil, plus 4 tablespoons
1/4 cup (loosely packed) fresh Italian parsley leaves
Salt
Freshly ground black pepper
6 pitas
1 teaspoon dried oregano
Directions
Preheat the oven to 400 degrees F.
Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
Serve the pita toasts warm or at room temperature alongside the bean puree.
CARIBBEAN MARINADE
This comes from page 21 of the June 2015 issue of Taste For Life, a magazine I picked up from Rollin' Oats Market & Cafe in St. Pete, Florida. Prep Time: 10 minutes; Makes approximately 3/4 cup
2/3 cup pineapple juice
3 cloves garlic
3 Tbsp oil
2 Tbsp white vinegar
2 tsp ground tumeric
1 tsp ground coriander
3/4 tsp ground cardamon
1/4 tsp ground cayenne pepper
1/2 tsp ground cumin
Add all ingredients to a food processor fitted with a metal blad or a high speed blender. Process until well blended.
Pour marinade over uncooked fish or chicken in a shallow glass dish. Turn to coat.
Refrigerate for no more than 1 hour if marinating fish, and no more than 12 hours if marinating chicken.
ASPARAGUS WITH PEANUT SAUCE
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml
Ingredients
2 tablespoons reduced-fat peanut butter
1/4 cup sugar
2-3 tablespoons reduced-sodium tamari soy sauce
3-4 teaspoons rice wine (sake) or dry sherry
1 teaspoon grated gingerroot
1/2 pounds asparagus spears, cooked until crisp-tender, chilled
Directions
Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.
Arrange asparagus on serving platter, spoon peanut sauce over.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat
CAPELLINI WITH TOMATOES AND BASIL
This comes from Ina Garten of The Food Network's Barefoot Contessa. Yield: 6 servings; Level: 6
Read more at: http://www.foodnetwork.com/recipes/ina-garten/capellini-with-tomatoes-and-basil-recipe.print.html?oc=linkback
Ingredients
Kosher salt
1/2 cup good olive oil, plus extra for the pot
2 tablespoons minced garlic (6 cloves)
4 pints small cherry tomatoes or grape tomatoes
18 large basil leaves, julienned
2 tablespoons chopped fresh curly parsley
2 teaspoons chopped fresh thyme leaves
1 teaspoon freshly ground black pepper
1/2 teaspoon crushed red pepper flakes
3/4 pound dried capellini or angel hair pasta
1 1/2 cups freshly grated Parmesan cheese
Extra chopped basil and grated Parmesan, for serving
Directions
Bring a large pot of water to a boil and add 2 tablespoons of salt and a splash of oil to the pot.
Meanwhile, heat the 1/2 cup of olive oil in a large (12-inch) saute pan. Add the garlic to the oil and cook over medium heat for 30 seconds. Add the tomatoes, basil, parsley, thyme, 2 teaspoons salt, the pepper, and red pepper flakes. Reduce the heat to medium-low and cook for 5 to 7 minutes, tossing occasionally, until the tomatoes begin to soften but don't break up.
While the tomatoes are cooking, add the capellini to the pot of boiling water and cook for 2 minutes, or according to the directions on the package. Drain the pasta, reserving some of the pasta water.
Place the pasta in a large serving bowl, add the tomatoes and Parmesan and toss well. Add some of the pasta water if the pasta seems too dry. Serve large bowls of pasta with extra basil sprinkled on top and a big bowl of extra Parmesan on the side.
RATATOUILLE TART
This comes from FamilyTime.com, and begins, "This savory puff pastry tart is filled with eggplant, zucchini and peppers topped with a beautiful arrangement of sliced tomatoes, and zucchini. It sounds like a lot of work, but it takes less than an hour to put together." Serves: 8 servings; PrepTime: 50 minutes; Cook Time: 75 minutes
To view this online, click here.
Ingredients
1/2 of a 17.3-ounce package Pepperidge Farm® Puff Pastry Sheets, (1 sheet), thawed
5 tablespoons olive oil
1 large eggplant, peeled and cut into 1/2-inch cubes (about 10 cups)
1 large onion, chopped (about 1 cup)
2 cloves garlic, minced
3 medium zucchini, peeled and diced (about 4 1/2 cups)
1 medium green pepper, diced (about 1 cup)
1 teaspoon dried oregano leaves, crushed
ground black pepper
garlic powder
2 cans (8 ounces each) tomato sauce
1 tablespoon tomato paste
1 tablespoon red wine vinegar
6 small Italian plum tomato, sliced
2 medium zucchini, sliced (about 3 cups)
1 tablespoon dry bread crumbs
Directions
Heat the oven to 350°F.
Heat the oil in a 12-inch skillet over medium heat. Add the eggplant, onion and garlic and cook for 5 minutes, stirring occasionally. Add the zucchini and green pepper. Cook until the vegetables are tender. Season with the oregano, black pepper and garlic powder.
Stir the tomato sauce, tomato paste and vinegar in the skillet. Cook for 5 minutes.
Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 12-inch square. Cut off the corners to make a circle. Press the pastry into the bottom and up the sides of a 10-inch tart pan with a removable bottom. Trim off the excess pastry. Prick the pastry thoroughly with a fork. Place a piece of aluminum foil onto the pastry. Add pie weights or dried beans. Bake for 15 minutes or until the pastry is golden brown. Remove the foil and weights. Let the pastry cool in the pan on a wire rack for 10 minutes.
Spoon the eggplant mixture into the crust. Arrange the tomatoes and zucchini in concentric circles to completely cover the eggplant mixture. Sprinkle with the bread crumbs.
Bake for 1 hour or until the zucchini and tomatoes are browned.
Ratatouille-Stuffed Portobello Mushrooms: Omit the puff pastry. Prepare the eggplant filling as directed above. Cook 5 to 6 portobello mushrooms top-side down in 1 tablespoon olive oil in a 12-inch skillet over medium-high heat for 10 minutes or until golden brown. Turn over and cook about 5 minutes more or until tender. Divide the eggplant mixture among the mushrooms. Sprinkle with 1/4 cup chopped fresh parsley.
FRESH BERRY SHORTCAKE WITH VANILLA WHIPPED CREAM
This comes from Seattle's Macrina Bakery. If I ever have a chance to go on a road trip, this is one place I want to check out! Their Recipe of the Month emails offer up some delicious recipes. If you haven't signed up for their emails, I highly recommend doing so. I'll wait. (Foot tapping...Yes, I'll wait!)
This recipe begins, “Growing up in Portland, a favorite summer treat that my mother made was fresh strawberry shortcake with vanilla whipped cream. We would drive north of the city to large fields of fragrant bright red strawberries and buy flats of the fruit at roadside stands. This recipe can be made with berries and seasonal fruit like apricots, figs or nectarines. However, at least one type of berry must be combined with sugar to create a delicious sauce for soaking the biscuit. The sauce is key to great shortcake!” Makes 4 generous servings.
Ingredients
Berry Compote:
1 4-pack Macrina shortcake biscuits*
1 pint fresh strawberries
1 pint fresh blueberries
1 cup fresh blackberries or other seasonal fruit
1/2 cup sugar (depends on ripeness of fruit)
1 tablespoon + 1 teaspoon vanilla
1 4 cup water
Whipped Cream:
3/4 cup whipping cream
1 tablespoon sugar
1-1/2 teaspoons vanilla
Garnish:
2 tablespoons powdered sugar
*Available in Macrina's cafes. Also, if that's absolutely, impossible, try your favorite shortcake biscuits.
Preparation
De-stem and slice the strawberries.
Add half of the strawberries, all the blueberries, sugar, vanilla and water to a pan. Bring mixture to a simmer to release more juice. Add the remaining fruit and warm through. The gruit compote needs to be saucy. Set mixture aside.
Cut each biscuit in half horizontally. Reheat in the oven for 5 minutes at 325 degrees F.
Whip the whipping cream, sugars and vanilla until soft peaks form. Taste for sweetness.
Place a biscuit on each plate, lift off the top and set to the side. Spoon a generous 1/2 cup of warm fruit mixture over the biscuit bottoms saturating as best as possible. Add a generous dollop of sweetened whipped cream and top with the other half of the biscuit. Dust with powdered sugar for garnish.
Note: This recipe can also be made with frozen fruit if fresh is not available.
WHITE BEAN DIP WITH PITA CHIPS
This comes from Diada De Laurentiis, The Food Network's Everyday Italian. Total Time: 27 min; Prep: 15 min; Cook: 12 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-dip-with-pita-chips-recipe.print.html?oc=linkback
Ingredients
1 (15-ounce) can cannellini beans, drained and rinsed
2 cloves garlic
2 tablespoons fresh lemon juice
1/3 cup olive oil, plus 4 tablespoons
1/4 cup (loosely packed) fresh Italian parsley leaves
Salt
Freshly ground black pepper
6 pitas
1 teaspoon dried oregano
Directions
Preheat the oven to 400 degrees F.
Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
Serve the pita toasts warm or at room temperature alongside the bean puree.
CARIBBEAN MARINADE
This comes from page 21 of the June 2015 issue of Taste For Life, a magazine I picked up from Rollin' Oats Market & Cafe in St. Pete, Florida. Prep Time: 10 minutes; Makes approximately 3/4 cup
2/3 cup pineapple juice
3 cloves garlic
3 Tbsp oil
2 Tbsp white vinegar
2 tsp ground tumeric
1 tsp ground coriander
3/4 tsp ground cardamon
1/4 tsp ground cayenne pepper
1/2 tsp ground cumin
Add all ingredients to a food processor fitted with a metal blad or a high speed blender. Process until well blended.
Pour marinade over uncooked fish or chicken in a shallow glass dish. Turn to coat.
Refrigerate for no more than 1 hour if marinating fish, and no more than 12 hours if marinating chicken.
ASPARAGUS WITH PEANUT SAUCE
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml
Ingredients
2 tablespoons reduced-fat peanut butter
1/4 cup sugar
2-3 tablespoons reduced-sodium tamari soy sauce
3-4 teaspoons rice wine (sake) or dry sherry
1 teaspoon grated gingerroot
1/2 pounds asparagus spears, cooked until crisp-tender, chilled
Directions
Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.
Arrange asparagus on serving platter, spoon peanut sauce over.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat
CAPELLINI WITH TOMATOES AND BASIL
This comes from Ina Garten of The Food Network's Barefoot Contessa. Yield: 6 servings; Level: 6
Read more at: http://www.foodnetwork.com/recipes/ina-garten/capellini-with-tomatoes-and-basil-recipe.print.html?oc=linkback
Ingredients
Kosher salt
1/2 cup good olive oil, plus extra for the pot
2 tablespoons minced garlic (6 cloves)
4 pints small cherry tomatoes or grape tomatoes
18 large basil leaves, julienned
2 tablespoons chopped fresh curly parsley
2 teaspoons chopped fresh thyme leaves
1 teaspoon freshly ground black pepper
1/2 teaspoon crushed red pepper flakes
3/4 pound dried capellini or angel hair pasta
1 1/2 cups freshly grated Parmesan cheese
Extra chopped basil and grated Parmesan, for serving
Directions
Bring a large pot of water to a boil and add 2 tablespoons of salt and a splash of oil to the pot.
Meanwhile, heat the 1/2 cup of olive oil in a large (12-inch) saute pan. Add the garlic to the oil and cook over medium heat for 30 seconds. Add the tomatoes, basil, parsley, thyme, 2 teaspoons salt, the pepper, and red pepper flakes. Reduce the heat to medium-low and cook for 5 to 7 minutes, tossing occasionally, until the tomatoes begin to soften but don't break up.
While the tomatoes are cooking, add the capellini to the pot of boiling water and cook for 2 minutes, or according to the directions on the package. Drain the pasta, reserving some of the pasta water.
Place the pasta in a large serving bowl, add the tomatoes and Parmesan and toss well. Add some of the pasta water if the pasta seems too dry. Serve large bowls of pasta with extra basil sprinkled on top and a big bowl of extra Parmesan on the side.
RATATOUILLE TART
This comes from FamilyTime.com, and begins, "This savory puff pastry tart is filled with eggplant, zucchini and peppers topped with a beautiful arrangement of sliced tomatoes, and zucchini. It sounds like a lot of work, but it takes less than an hour to put together." Serves: 8 servings; PrepTime: 50 minutes; Cook Time: 75 minutes
To view this online, click here.
Ingredients
1/2 of a 17.3-ounce package Pepperidge Farm® Puff Pastry Sheets, (1 sheet), thawed
5 tablespoons olive oil
1 large eggplant, peeled and cut into 1/2-inch cubes (about 10 cups)
1 large onion, chopped (about 1 cup)
2 cloves garlic, minced
3 medium zucchini, peeled and diced (about 4 1/2 cups)
1 medium green pepper, diced (about 1 cup)
1 teaspoon dried oregano leaves, crushed
ground black pepper
garlic powder
2 cans (8 ounces each) tomato sauce
1 tablespoon tomato paste
1 tablespoon red wine vinegar
6 small Italian plum tomato, sliced
2 medium zucchini, sliced (about 3 cups)
1 tablespoon dry bread crumbs
Directions
Heat the oven to 350°F.
Heat the oil in a 12-inch skillet over medium heat. Add the eggplant, onion and garlic and cook for 5 minutes, stirring occasionally. Add the zucchini and green pepper. Cook until the vegetables are tender. Season with the oregano, black pepper and garlic powder.
Stir the tomato sauce, tomato paste and vinegar in the skillet. Cook for 5 minutes.
Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 12-inch square. Cut off the corners to make a circle. Press the pastry into the bottom and up the sides of a 10-inch tart pan with a removable bottom. Trim off the excess pastry. Prick the pastry thoroughly with a fork. Place a piece of aluminum foil onto the pastry. Add pie weights or dried beans. Bake for 15 minutes or until the pastry is golden brown. Remove the foil and weights. Let the pastry cool in the pan on a wire rack for 10 minutes.
Spoon the eggplant mixture into the crust. Arrange the tomatoes and zucchini in concentric circles to completely cover the eggplant mixture. Sprinkle with the bread crumbs.
Bake for 1 hour or until the zucchini and tomatoes are browned.
Ratatouille-Stuffed Portobello Mushrooms: Omit the puff pastry. Prepare the eggplant filling as directed above. Cook 5 to 6 portobello mushrooms top-side down in 1 tablespoon olive oil in a 12-inch skillet over medium-high heat for 10 minutes or until golden brown. Turn over and cook about 5 minutes more or until tender. Divide the eggplant mixture among the mushrooms. Sprinkle with 1/4 cup chopped fresh parsley.
Monday, June 15, 2015
Meatless Monday
Monday morning, which means another Meatless Monday. Enjoy!
CURRY ROASTED CAULIFLOWER
This comes from One Green Planet's newsletter. It starts off, “Curry Roasted Cauliflower is a super easy and delicious side diesh. It is ready in less than 30 minutes from start to finish and it is also gluten-free, vegan, and paleo!” Serves 4; Cook Time: 20 minutes
To view this online, click here.
Ingredients
1 head cauliflower cut into bite size pieces (roughly 4 cups)
2 Tbsp coconut oil, melted
1 Tbsp lemon juice
1 Tbsp curry powder
1/ 4 tsp salt
Preparation
Preheat oven to 450 degrees F.
Place all ingredients in big bowl and toss to coat evenly.
Spread cauliflower evenly on a baking sheet and bake for 20 minutes.
BREADED TOFU NUGGETS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “Kid-friendly tofu nuggets are reminiscent of chicken nuggets and can be dipped in ketchup, barbecue sauce, ranch dressing or any of your favorite salad dressings. You can either bake or fry these easy tofu nuggets. The perfect snack or dinner for picky vegetarian and vegan eaters!” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 2 servings
To view this online, click here.
Ingredients1 block firm or extra-firm tofu, pressed
1/3 cup soymilk
2 tbsp mustard
1 tsp onion powder
1 tsp garlic powder
1 tsp dried parsley (optional)
1/2 tsp salt
1/4 tsp black pepper
1 tbsp nutritional yeast (optional)
3/4 cup bread crumbs (panko will also work)
Preparation
First, prepare your tofu. Like most vegan tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Next, whisk together the soymilk, mustard, nutritional yeast and spices until smooth in a wide bowl. Place bread crumbs in a separate bowl.
Coat each piece of tofu with soymilk and mustard mixture first, then coat with bread crumbs. Fry in oil until golden brown, serve with ketchup, barbeque sauce or other dipping sauce and enjoy!
For a lower fat alternative, lay tofu piece on a covered baking sheet and bake at 350 degrees for 25 minutes, turning once, until golden brown.
Makes 2 servings of vegetarian tofu nuggets.
QUINOA PILAF WITH TEMPEH AND BROCCOLI
This comes from the April/May 2015 issue of Vegetarian Times, page 30. It starts off, “Everyone’s favorite ancient grain gets a flavor boost from a seasoned cooking liquid before it’s topped with a tempeh stir-fry.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quinoa Pilaf
1 tsp. coconut oil
1 cup quinoa, rinsed and drained
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1/2 cup fresh orange juice
1/2 tsp. salt
Tempeh and Broccoli
2 Tbs. coconut oil
1 8-oz. pkg. tempeh, cubed
2 tsp. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 Tbs. minced jalapeño chile
1/2 cup fresh orange juice
1/2 cup low-sodium no-chicken broth
2 Tbs. low-sodium soy sauce
4 cups broccoli florets
1/4 cup chopped green onions
2 Tbs. chopped toasted cashews
To make Quinoa Pilaf: Heat coconut oil in medium saucepan over medium heat. Add quinoa, ginger, and garlic; sauté 1 minute. Add orange juice, 11/2 cups water, and salt. Cover, bring to a boil, then reduce heat to medium-low, and simmer 15 minutes, or until quinoa is tender.
Meanwhile, to make Tempeh and Broccoli: Heat coconut oil in large skillet over medium-high heat. Add tempeh, and cook 7 minutes, or until lightly golden, stirring occasionally. Add ginger, garlic, and chile, and sauté 30 seconds.
Add orange juice, broth, and soy sauce to tempeh, and bring to boil. Reduce heat to medium-low, and simmer, uncovered, 5 minutes. Add broccoli, and stir-fry 5 minutes, or until broccoli is crisp-tender.
Transfer Quinoa Pilaf to serving bowl. Top with Tempeh and Broccoli. Garnish with green onions and cashews.
nutritional information Per 1 1/2-cup serving: Calories: 399; Protein: 21 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 625 mg; Fiber: 6 g; Sugar: 6 g
LEMONY QUINOA BREAKFAST BOWL WITH EARL GREY STRAWBERRY COMPOTE
This comes from the June 2015 issue of Vegetarian Times, page 71. It begins, “A maple-sweetened berry compote is poured over lemon-flavored quinoa for a summer breakfast bowl.” Serves 4.
To view this online, click here.
3 Tbs. plus 1 tsp. lemon juice, divided
1 cup quinoa, rinsed and drained
1/2 tsp. salt
2 large coins fresh ginger
1/4 cup low-fat milk
1 tsp. grated lemon zest
1/4 cup pure maple syrup
1/4 cup strongly brewed Earl Grey tea
1 cup halved fresh or frozen strawberries
4 Tbs. sliced almonds
Add 3 Tbs. lemon juice and enough water to make 12/3 cups liquid in 2-cup measuring cup; pour into medium saucepan, and bring to a boil. Stir in quinoa, salt, and ginger, and reduce heat to medium-low. Cover and simmer 20 minutes, or until all liquid is absorbed. Remove from heat, and stir in milk and lemon zest. Cover, and let stand 5 minutes.
Meanwhile, bring maple syrup and tea to a boil in small saucepan over medium-high heat. Boil 6 minutes, or until liquid thickens and bubbles turn frothy. Pour over strawberries in bowl, and stir gently to coat. Stir in remaining 1 tsp. lemon juice.
Spoon 3/4 cup quinoa into each serving bowl, top each with 1/4 cup berry compote, and sprinkle each with 1 Tbs. almonds.
nutritional information Per 1-cup serving: Calories: 263; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: less than 1 mg; Sodium: 303 mg; Fiber: 5 g; Sugar: 17 g; Gluten-Free
TUSCAN FARRO AND WHITE BEAN SOUP
This comes from the March 1998 issue of Vegetarian Times, and starts off, “On a recent visit to Tuscany and the glorious walled city of Lucca, I sampled this wonderfully satisfying soup. Some recipes using this grain suggest overnight soaking, but I have never found it necessary. However, to save on preparation time, you could substitute canned beans for the dried. Serve with crusty Tuscan bread.” Makes 6 servings.
To view this online, click here.
1 cup chopped red onion
1 medium leek (white and pale green part), rinsed well and sliced
2 cloves garlic, minced
1 cup chopped celery
1 cup diced peeled potatoes
14-oz. can chopped tomatoes
2 Tbs. chopped fresh sage or 2 tsp. dried
2 Tbs. chopped fresh rosemary or 2 tsp. dried
2 Tbs. chopped fresh marjoram or 2 tsp. dried
4 to 6 cups vegetable stock or broth
1 cup farro, rinsed and drained
2 cups cooked or canned white or cranberry beans (rinsed if canned)
Salt and freshly ground black pepper to taste
2 Tbs. olive oil
In large pot, heat oil over medium-high heat. Add onion, leek and garlic and cook, stirring often, until onion and leek are softened, about 10 minutes. Add celery, potatoes, tomatoes, sage, rosemary and marjoram and cook, stirring occasionally, 10 minutes.
Add stock and bring soup to a boil. Add farro and beans. Season with salt and pepper. Reduce heat to low, cover and simmer, stirring occasionally, until farro is tender, 35 to 40 minutes. (If soup becomes too thick, add a little hot water.) Serve warm.
nutritional information Per Serving: Calories: 302; Protein: 11 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 52 g; Sodium: 89 mg; Fiber: 8 g; Vegan
SUMMER GUMBO
This comes from the June 2015 issue of Vegetarian Times, page 34. It starts off, “Rather than use meat substitutes, we turned to pecans to give this gumbo its “meaty” heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 394; Protein: 7 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
CURRY ROASTED CAULIFLOWER
This comes from One Green Planet's newsletter. It starts off, “Curry Roasted Cauliflower is a super easy and delicious side diesh. It is ready in less than 30 minutes from start to finish and it is also gluten-free, vegan, and paleo!” Serves 4; Cook Time: 20 minutes
To view this online, click here.
Ingredients
1 head cauliflower cut into bite size pieces (roughly 4 cups)
2 Tbsp coconut oil, melted
1 Tbsp lemon juice
1 Tbsp curry powder
1/ 4 tsp salt
Preparation
Preheat oven to 450 degrees F.
Place all ingredients in big bowl and toss to coat evenly.
Spread cauliflower evenly on a baking sheet and bake for 20 minutes.
BREADED TOFU NUGGETS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “Kid-friendly tofu nuggets are reminiscent of chicken nuggets and can be dipped in ketchup, barbecue sauce, ranch dressing or any of your favorite salad dressings. You can either bake or fry these easy tofu nuggets. The perfect snack or dinner for picky vegetarian and vegan eaters!” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 2 servings
To view this online, click here.
Ingredients1 block firm or extra-firm tofu, pressed
1/3 cup soymilk
2 tbsp mustard
1 tsp onion powder
1 tsp garlic powder
1 tsp dried parsley (optional)
1/2 tsp salt
1/4 tsp black pepper
1 tbsp nutritional yeast (optional)
3/4 cup bread crumbs (panko will also work)
Preparation
First, prepare your tofu. Like most vegan tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Next, whisk together the soymilk, mustard, nutritional yeast and spices until smooth in a wide bowl. Place bread crumbs in a separate bowl.
Coat each piece of tofu with soymilk and mustard mixture first, then coat with bread crumbs. Fry in oil until golden brown, serve with ketchup, barbeque sauce or other dipping sauce and enjoy!
For a lower fat alternative, lay tofu piece on a covered baking sheet and bake at 350 degrees for 25 minutes, turning once, until golden brown.
Makes 2 servings of vegetarian tofu nuggets.
QUINOA PILAF WITH TEMPEH AND BROCCOLI
This comes from the April/May 2015 issue of Vegetarian Times, page 30. It starts off, “Everyone’s favorite ancient grain gets a flavor boost from a seasoned cooking liquid before it’s topped with a tempeh stir-fry.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quinoa Pilaf
1 tsp. coconut oil
1 cup quinoa, rinsed and drained
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1/2 cup fresh orange juice
1/2 tsp. salt
Tempeh and Broccoli
2 Tbs. coconut oil
1 8-oz. pkg. tempeh, cubed
2 tsp. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 Tbs. minced jalapeño chile
1/2 cup fresh orange juice
1/2 cup low-sodium no-chicken broth
2 Tbs. low-sodium soy sauce
4 cups broccoli florets
1/4 cup chopped green onions
2 Tbs. chopped toasted cashews
To make Quinoa Pilaf: Heat coconut oil in medium saucepan over medium heat. Add quinoa, ginger, and garlic; sauté 1 minute. Add orange juice, 11/2 cups water, and salt. Cover, bring to a boil, then reduce heat to medium-low, and simmer 15 minutes, or until quinoa is tender.
Meanwhile, to make Tempeh and Broccoli: Heat coconut oil in large skillet over medium-high heat. Add tempeh, and cook 7 minutes, or until lightly golden, stirring occasionally. Add ginger, garlic, and chile, and sauté 30 seconds.
Add orange juice, broth, and soy sauce to tempeh, and bring to boil. Reduce heat to medium-low, and simmer, uncovered, 5 minutes. Add broccoli, and stir-fry 5 minutes, or until broccoli is crisp-tender.
Transfer Quinoa Pilaf to serving bowl. Top with Tempeh and Broccoli. Garnish with green onions and cashews.
nutritional information Per 1 1/2-cup serving: Calories: 399; Protein: 21 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 625 mg; Fiber: 6 g; Sugar: 6 g
LEMONY QUINOA BREAKFAST BOWL WITH EARL GREY STRAWBERRY COMPOTE
This comes from the June 2015 issue of Vegetarian Times, page 71. It begins, “A maple-sweetened berry compote is poured over lemon-flavored quinoa for a summer breakfast bowl.” Serves 4.
To view this online, click here.
3 Tbs. plus 1 tsp. lemon juice, divided
1 cup quinoa, rinsed and drained
1/2 tsp. salt
2 large coins fresh ginger
1/4 cup low-fat milk
1 tsp. grated lemon zest
1/4 cup pure maple syrup
1/4 cup strongly brewed Earl Grey tea
1 cup halved fresh or frozen strawberries
4 Tbs. sliced almonds
Add 3 Tbs. lemon juice and enough water to make 12/3 cups liquid in 2-cup measuring cup; pour into medium saucepan, and bring to a boil. Stir in quinoa, salt, and ginger, and reduce heat to medium-low. Cover and simmer 20 minutes, or until all liquid is absorbed. Remove from heat, and stir in milk and lemon zest. Cover, and let stand 5 minutes.
Meanwhile, bring maple syrup and tea to a boil in small saucepan over medium-high heat. Boil 6 minutes, or until liquid thickens and bubbles turn frothy. Pour over strawberries in bowl, and stir gently to coat. Stir in remaining 1 tsp. lemon juice.
Spoon 3/4 cup quinoa into each serving bowl, top each with 1/4 cup berry compote, and sprinkle each with 1 Tbs. almonds.
nutritional information Per 1-cup serving: Calories: 263; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: less than 1 mg; Sodium: 303 mg; Fiber: 5 g; Sugar: 17 g; Gluten-Free
TUSCAN FARRO AND WHITE BEAN SOUP
This comes from the March 1998 issue of Vegetarian Times, and starts off, “On a recent visit to Tuscany and the glorious walled city of Lucca, I sampled this wonderfully satisfying soup. Some recipes using this grain suggest overnight soaking, but I have never found it necessary. However, to save on preparation time, you could substitute canned beans for the dried. Serve with crusty Tuscan bread.” Makes 6 servings.
To view this online, click here.
1 cup chopped red onion
1 medium leek (white and pale green part), rinsed well and sliced
2 cloves garlic, minced
1 cup chopped celery
1 cup diced peeled potatoes
14-oz. can chopped tomatoes
2 Tbs. chopped fresh sage or 2 tsp. dried
2 Tbs. chopped fresh rosemary or 2 tsp. dried
2 Tbs. chopped fresh marjoram or 2 tsp. dried
4 to 6 cups vegetable stock or broth
1 cup farro, rinsed and drained
2 cups cooked or canned white or cranberry beans (rinsed if canned)
Salt and freshly ground black pepper to taste
2 Tbs. olive oil
In large pot, heat oil over medium-high heat. Add onion, leek and garlic and cook, stirring often, until onion and leek are softened, about 10 minutes. Add celery, potatoes, tomatoes, sage, rosemary and marjoram and cook, stirring occasionally, 10 minutes.
Add stock and bring soup to a boil. Add farro and beans. Season with salt and pepper. Reduce heat to low, cover and simmer, stirring occasionally, until farro is tender, 35 to 40 minutes. (If soup becomes too thick, add a little hot water.) Serve warm.
nutritional information Per Serving: Calories: 302; Protein: 11 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 52 g; Sodium: 89 mg; Fiber: 8 g; Vegan
SUMMER GUMBO
This comes from the June 2015 issue of Vegetarian Times, page 34. It starts off, “Rather than use meat substitutes, we turned to pecans to give this gumbo its “meaty” heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 394; Protein: 7 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
Friday, June 12, 2015
Weekend Food
Finally, Friday! Here are six recipes to help you through the weekend. Enjoy!
TURKEY AND RICE QUICHE
This comes from the semi-infamous long-since-forgotten-emailing-list. Yield: Makes 8 servings (2 triangles each)
Ingredients
3 cups cooked rice, cooled to room temperature
1 1/2 cups cooked turkey cubes
3/4 cup finely diced fresh tomatoes
1/4 cup sliced green onions
1/4 cup finely diced green pepper
1 tablespoon chopped fresh basil
1/2 teaspoon seasoned salt
1/8 to 1/4 teaspoon ground red pepper
4 eggs, beaten
1/2 cup milk
3/4 cup (3 ounces) shredded Cheddar cheese
3/4 cup (3 ounces) shredded mozzarella cheese
Directions
Combine rice, turkey, tomatoes, onions, green pepper, basil, salt, red pepper, eggs and milk in greased 9x13-inch pan.
Top with cheeses.
Bake at 350 degrees 20 to 25 minutes or until knife inserted near center comes out clean.
To serve, cut quiche into 8 squares; cut each square diagonally into 2 triangles.
RATATOUILLE WITH SUMMER HERBS
This comes from Brett Moore, About.com's Gourmet Food expert. He wrote, "This is a simple recipe that uses lots of summer vegetables and fresh herbs. This aromatic dish works wonderfully as a first course or as a light entree. Reprinted with permission from Small Plates, Perfect Wines by Lori Lyn Narlock (Andrews McMeel 2007)." Prep Time: 20 minutes; Cook Time: 50 minutes; Yield: 6 servings.
To view this online, click here.
Ingredients
1 globe eggplant (about 1 pound), unpeeled and cut into 1-inch cubes
Kosher salt for sprinkling, plus 1 teaspoon
1/2 cup olive oil
1 sweet onion, cut into 1-inch cubes
2 zucchini, cut into 1-inch cubes
1/2 red bell pepper, seeded and cut into 1-inch squares
1 tablespoon minced garlic
1 pound ripe tomatoes, seeded and chopped
1/3 cup tomato paste
3 tablespoons minced fresh basil
1 tablespoon minced fresh sage
1 tablespoon minced fresh oregano
Freshly ground black pepper
Preparation
Preheat the oven to 400°F. Put the eggplant in a colander and sprinkle with the salt. Let stand until moisture begins to bead on the surface of the eggplant, about 15 minutes. Pat the eggplant dry. Spread on a sided baking sheet and pour 1/4 cup of the olive oil over the eggplant. Toss to coat evenly. Sprinkle with the 1 teaspoon salt. Bake, turning once or twice, until tender, 25 to 30 minutes.
In a large skillet, heat the remaining 1/4 cup olive oil over medium-high heat.
Add the onion and sauté until browned, 5 to 7 minutes. Add the zucchini, bell pepper, and garlic. Reduce the heat to medium and sauté until the pepper is tender, about 10 minutes. Stir in the tomatoes and tomato paste. Cook, stirring often, until the tomatoes have melted, about 20 minutes. Add the eggplant and cook until the flavors meld, about 10 minutes. Stir in the basil, sage, and oregano. Season with pepper and adjust the seasonings to taste. Divide among 6 small plates and serve.
TRIPLE FRUIT PIE
This comes from FamilyTime.com, and starts off, "Berries and rhubarb are plentiful and inexpensive. Try making this pie. It is so good!!" Prep. time: 5 minutes; Cooking time: 30; Serves: 6-8; Source: Taste of Home Cookbook
To view this online, click here.
Ingredients
1 1/4 cups fresh blueberries
1 1/4 cups fresh raspberries
1 1/4 cups chopped rhubarb
1/2 teaspoon almond extract
1 1/4 cups sugar
1/4 cup quick-cooking tapioca
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 tablespoon lemon juice
pastry shell, for double-crust pie (9 inches)
Directions
In a large bowl, combine fruits and extract; toss to coat. In another bowl, combine sugar, tapioca, nutmeg and salt. Add to fruit; stir gently. Let stand for 15 minutes. Line a 9-in. pie plate with bottom crust; trim pastry even with edge. Stir lemon juice into fruit mixture; spoon into the crust. Roll out remaining pastry; make a lattice crust. Seal and flute edges. Bake at 400 degrees for 20 minutes. Reduce heat to 350 degrees; bake 30 minutes longer or until the crust is golden brown and the filling is bubbly.
NOTE: Frozen berries and rhubarb may be substituted for fresh; thaw and drain before using.
CHEESE VEGETABLE CHOWDER
Another from a long-since forgotten emailing list.
1/4 c. butter
2 c. chopped green cabbage
1 c. sliced onions
1 c. diced celery
1 c. thinly sliced carrots
2 1/2 c. shredded Cheddar cheese
9 oz. pkg. peas, partially thawed
17 oz. can creamed corn
2 1/2 c. milk
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. thyme leaves
In large saucepan, melt butter; add cabbage, onions, celery, carrots, and peas. Saute 8-10 minutes or until crisp-tender. Add corn, milk, salt, and pepper and thyme. Reduce heat and simmer 20 minutes, stirring occasionally. Add cheese; stir until melted. Serves 6 (1 1/3 cups). Great with some homemade biscuits.
DECADENT TROPICAL FRUIT SALAD
Not sure where this one came from, but it would almost make for a nice dessert or afternoon treat.
1 (8 oz.) package cream cheese, softened
2 (6 oz.) containers lemon yogurt
3/4 cup sugar
3 bananas, diced
1 (20 oz.) can crushed pineapple in juice, drained
1 (10-oz.) jar maraschino cherries, chopped and drained (reserve one whole cherry for garnish)
1/2 cup sweetened flaked coconut
1 cup chopped pecans
Mint leaves (for garnish)
In a large bowl, beat together first three ingredients until well mixed. Stir in remaining ingredients, except mint. Spoon into a 1 1/2-quart glass bowl. Garnish by putting reserved cherry in center and arranging mint leaves around it to form a flower. Cover and chill 1 to 2 hours before serving.
Number of Servings: 10-12
GRILLED SUMMER VEGETABLE SALAD WITH CHICKPEAS AND BASIL
Serves 4 to 6
Another one that I'm not sure on its origins. It had been on some recipe list that I'd once subscribed to, years ago. The writer, though, has added, "Enjoy the summer harvest with this delicious salad. Freshly grated parmesan provides the best flavor but experiment with other cheeses like feta, gruyère or Manchego, if you like."
2 tablespoons extra virgin olive oil, plus more for oiling the grill
1 yellow bell pepper, cored, seeded and quartered
1 red bell pepper, cored, seeded and quartered
1 small red onion, cut into thick rings
2 zucchini, thickly sliced lengthwise
2 yellow squash, thickly sliced lengthwise
2 cloves garlic, chopped
2 tablespoons red wine vinegar
2 tablespoons chopped basil
1 (15-ounce) can chickpeas, rinsed and drained
Salt and pepper to taste
1/2 cup grated parmesan cheese
Oil grill grates, then preheat grill to medium high heat. Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces.
In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. Garnish with parmesan and serve immediately or cover and chill until ready to serve.
Nutrition Per serving (about 11oz/326g-wt.): 230 calories (80 from fat), 9 g total fat, 2.5 g saturated fat, 5 mg cholesterol, 620 mg sodium, 29 g total carbohydrate (7g dietary fiber, 5g sugar), 10 g protein
TURKEY AND RICE QUICHE
This comes from the semi-infamous long-since-forgotten-emailing-list. Yield: Makes 8 servings (2 triangles each)
Ingredients
3 cups cooked rice, cooled to room temperature
1 1/2 cups cooked turkey cubes
3/4 cup finely diced fresh tomatoes
1/4 cup sliced green onions
1/4 cup finely diced green pepper
1 tablespoon chopped fresh basil
1/2 teaspoon seasoned salt
1/8 to 1/4 teaspoon ground red pepper
4 eggs, beaten
1/2 cup milk
3/4 cup (3 ounces) shredded Cheddar cheese
3/4 cup (3 ounces) shredded mozzarella cheese
Directions
Combine rice, turkey, tomatoes, onions, green pepper, basil, salt, red pepper, eggs and milk in greased 9x13-inch pan.
Top with cheeses.
Bake at 350 degrees 20 to 25 minutes or until knife inserted near center comes out clean.
To serve, cut quiche into 8 squares; cut each square diagonally into 2 triangles.
RATATOUILLE WITH SUMMER HERBS
This comes from Brett Moore, About.com's Gourmet Food expert. He wrote, "This is a simple recipe that uses lots of summer vegetables and fresh herbs. This aromatic dish works wonderfully as a first course or as a light entree. Reprinted with permission from Small Plates, Perfect Wines by Lori Lyn Narlock (Andrews McMeel 2007)." Prep Time: 20 minutes; Cook Time: 50 minutes; Yield: 6 servings.
To view this online, click here.
Ingredients
1 globe eggplant (about 1 pound), unpeeled and cut into 1-inch cubes
Kosher salt for sprinkling, plus 1 teaspoon
1/2 cup olive oil
1 sweet onion, cut into 1-inch cubes
2 zucchini, cut into 1-inch cubes
1/2 red bell pepper, seeded and cut into 1-inch squares
1 tablespoon minced garlic
1 pound ripe tomatoes, seeded and chopped
1/3 cup tomato paste
3 tablespoons minced fresh basil
1 tablespoon minced fresh sage
1 tablespoon minced fresh oregano
Freshly ground black pepper
Preparation
Preheat the oven to 400°F. Put the eggplant in a colander and sprinkle with the salt. Let stand until moisture begins to bead on the surface of the eggplant, about 15 minutes. Pat the eggplant dry. Spread on a sided baking sheet and pour 1/4 cup of the olive oil over the eggplant. Toss to coat evenly. Sprinkle with the 1 teaspoon salt. Bake, turning once or twice, until tender, 25 to 30 minutes.
In a large skillet, heat the remaining 1/4 cup olive oil over medium-high heat.
Add the onion and sauté until browned, 5 to 7 minutes. Add the zucchini, bell pepper, and garlic. Reduce the heat to medium and sauté until the pepper is tender, about 10 minutes. Stir in the tomatoes and tomato paste. Cook, stirring often, until the tomatoes have melted, about 20 minutes. Add the eggplant and cook until the flavors meld, about 10 minutes. Stir in the basil, sage, and oregano. Season with pepper and adjust the seasonings to taste. Divide among 6 small plates and serve.
TRIPLE FRUIT PIE
This comes from FamilyTime.com, and starts off, "Berries and rhubarb are plentiful and inexpensive. Try making this pie. It is so good!!" Prep. time: 5 minutes; Cooking time: 30; Serves: 6-8; Source: Taste of Home Cookbook
To view this online, click here.
Ingredients
1 1/4 cups fresh blueberries
1 1/4 cups fresh raspberries
1 1/4 cups chopped rhubarb
1/2 teaspoon almond extract
1 1/4 cups sugar
1/4 cup quick-cooking tapioca
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 tablespoon lemon juice
pastry shell, for double-crust pie (9 inches)
Directions
In a large bowl, combine fruits and extract; toss to coat. In another bowl, combine sugar, tapioca, nutmeg and salt. Add to fruit; stir gently. Let stand for 15 minutes. Line a 9-in. pie plate with bottom crust; trim pastry even with edge. Stir lemon juice into fruit mixture; spoon into the crust. Roll out remaining pastry; make a lattice crust. Seal and flute edges. Bake at 400 degrees for 20 minutes. Reduce heat to 350 degrees; bake 30 minutes longer or until the crust is golden brown and the filling is bubbly.
NOTE: Frozen berries and rhubarb may be substituted for fresh; thaw and drain before using.
CHEESE VEGETABLE CHOWDER
Another from a long-since forgotten emailing list.
1/4 c. butter
2 c. chopped green cabbage
1 c. sliced onions
1 c. diced celery
1 c. thinly sliced carrots
2 1/2 c. shredded Cheddar cheese
9 oz. pkg. peas, partially thawed
17 oz. can creamed corn
2 1/2 c. milk
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. thyme leaves
In large saucepan, melt butter; add cabbage, onions, celery, carrots, and peas. Saute 8-10 minutes or until crisp-tender. Add corn, milk, salt, and pepper and thyme. Reduce heat and simmer 20 minutes, stirring occasionally. Add cheese; stir until melted. Serves 6 (1 1/3 cups). Great with some homemade biscuits.
DECADENT TROPICAL FRUIT SALAD
Not sure where this one came from, but it would almost make for a nice dessert or afternoon treat.
1 (8 oz.) package cream cheese, softened
2 (6 oz.) containers lemon yogurt
3/4 cup sugar
3 bananas, diced
1 (20 oz.) can crushed pineapple in juice, drained
1 (10-oz.) jar maraschino cherries, chopped and drained (reserve one whole cherry for garnish)
1/2 cup sweetened flaked coconut
1 cup chopped pecans
Mint leaves (for garnish)
In a large bowl, beat together first three ingredients until well mixed. Stir in remaining ingredients, except mint. Spoon into a 1 1/2-quart glass bowl. Garnish by putting reserved cherry in center and arranging mint leaves around it to form a flower. Cover and chill 1 to 2 hours before serving.
Number of Servings: 10-12
GRILLED SUMMER VEGETABLE SALAD WITH CHICKPEAS AND BASIL
Serves 4 to 6
Another one that I'm not sure on its origins. It had been on some recipe list that I'd once subscribed to, years ago. The writer, though, has added, "Enjoy the summer harvest with this delicious salad. Freshly grated parmesan provides the best flavor but experiment with other cheeses like feta, gruyère or Manchego, if you like."
2 tablespoons extra virgin olive oil, plus more for oiling the grill
1 yellow bell pepper, cored, seeded and quartered
1 red bell pepper, cored, seeded and quartered
1 small red onion, cut into thick rings
2 zucchini, thickly sliced lengthwise
2 yellow squash, thickly sliced lengthwise
2 cloves garlic, chopped
2 tablespoons red wine vinegar
2 tablespoons chopped basil
1 (15-ounce) can chickpeas, rinsed and drained
Salt and pepper to taste
1/2 cup grated parmesan cheese
Oil grill grates, then preheat grill to medium high heat. Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces.
In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. Garnish with parmesan and serve immediately or cover and chill until ready to serve.
Nutrition Per serving (about 11oz/326g-wt.): 230 calories (80 from fat), 9 g total fat, 2.5 g saturated fat, 5 mg cholesterol, 620 mg sodium, 29 g total carbohydrate (7g dietary fiber, 5g sugar), 10 g protein
Thursday, June 11, 2015
Diabetic Thursday
Another Diabetic Thursday, with six diabetic recipes. Enjoy!
BLUEBERRY PEACH COBBLER
Yield: 10 servings
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
2 pounds peaches, peeled, pitted, thickly sliced
2 cups blueberries
1 tablespoon lemon juice
1/2 cup Splenda sweetener
2 tablespoons cornstarch
1/2 teaspoon ground cinnamon
Generous pinch ground nutmeg
Sour Cream Cobbler Topping (recipe follows)
Fat-free milk
Directions
Combine peaches and blueberries in 3-quart casserole; sprinkle with lemon juice. Toss with combined Splenda, cornstarch, and spices.
Place Sour Cream Cobbler Topping over casserole; cut several vents. Brush with milk.
Bake at 375 degrees F. until toothpick inserted in cobbler topping comes out clean, 35 to 45 minutes.
SOUR CREAM TOPPING
Ingredients
1-1/4 cups all-purpose flour
2 tablespoons Splenda sweetener
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold margarine, cut into pieces
1/2 cup fat-free sour cream
3-4 tablespoons water
Directions
Combine flour, Splenda, baking powder, baking soda, and salt; cut in margarine until mixture resembles coarse crumbs.
Whisk sour cream and water until smooth; add to flour mixture and mix to form dough. Knead several times until smooth on floured surface; let stand 5 minutes.
Roll dough on floured surface, or between sheets of waxed paper, into circle to fit top of casserole.
Nutritional Information Per Serving (1/10 of recipe): Calories: 173, Fat: 3.8 g, Saturated Fat: 0.7 g, Cholesterol: 0 mg, Sodium: 121 mg, Protein: 3.4 g, Carbohydrate: 32.7 g; Diabetic Exchanges: 1 Fruit, 1 Bread/Starch, 1/2 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
CHICKEN KIEV
Yield: 4 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
4 boneless, skinless chicken breasts
1 teaspoon salt
1/2 teaspoon white pepper
2 tablespoons herb butter
1/2 cup all-purpose flour
1 large egg, beaten
1/2 cup dry bread crumbs
Nonstick cooking spray
Directions
Preheat the oven to 375 degrees F. Using a mallet or meat tenderizer, pound the chicken breasts until they are very thin. Season the chicken breasts with salt and white pepper.
Place 1/2 teaspoon of herb butter in the center of each chicken breast, roll the chicken breasts up, and secure the chicken breasts with toothpicks. Make sure there are no openings through with the butter can leak out.
Coat the chicken breasts with flour, dip them in the egg, then dredge them through the bread crumbs until each piece is well covered. Spray a pan with nonstick cooking spray and heat over medium heat. Add the rolled breasts and brown on all sides.
Bake the browned chicken breasts in the oven for about 15 minutes. Serve immediately.
Nutritional Information Per Serving (1 chicken breast): Calories: 433, Fat: 13 g, Cholesterol: 188 mg, Sodium: 780 mg, Carbohydrate: 13 g, Protein: 31 g, Diabetic Exchanges: 1 Starch, 3-1/2 Very Lean Meat, 3 Fat
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
BLUEBERRY PEACH COBBLER
Yield: 10 servings
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
2 pounds peaches, peeled, pitted, thickly sliced
2 cups blueberries
1 tablespoon lemon juice
1/2 cup Splenda sweetener
2 tablespoons cornstarch
1/2 teaspoon ground cinnamon
Generous pinch ground nutmeg
Sour Cream Cobbler Topping (recipe follows)
Fat-free milk
Directions
Combine peaches and blueberries in 3-quart casserole; sprinkle with lemon juice. Toss with combined Splenda, cornstarch, and spices.
Place Sour Cream Cobbler Topping over casserole; cut several vents. Brush with milk.
Bake at 375 degrees F. until toothpick inserted in cobbler topping comes out clean, 35 to 45 minutes.
SOUR CREAM TOPPING
Ingredients
1-1/4 cups all-purpose flour
2 tablespoons Splenda sweetener
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold margarine, cut into pieces
1/2 cup fat-free sour cream
3-4 tablespoons water
Directions
Combine flour, Splenda, baking powder, baking soda, and salt; cut in margarine until mixture resembles coarse crumbs.
Whisk sour cream and water until smooth; add to flour mixture and mix to form dough. Knead several times until smooth on floured surface; let stand 5 minutes.
Roll dough on floured surface, or between sheets of waxed paper, into circle to fit top of casserole.
Nutritional Information Per Serving (1/10 of recipe): Calories: 173, Fat: 3.8 g, Saturated Fat: 0.7 g, Cholesterol: 0 mg, Sodium: 121 mg, Protein: 3.4 g, Carbohydrate: 32.7 g; Diabetic Exchanges: 1 Fruit, 1 Bread/Starch, 1/2 Fat
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
CHICKEN KIEV
Yield: 4 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
4 boneless, skinless chicken breasts
1 teaspoon salt
1/2 teaspoon white pepper
2 tablespoons herb butter
1/2 cup all-purpose flour
1 large egg, beaten
1/2 cup dry bread crumbs
Nonstick cooking spray
Directions
Preheat the oven to 375 degrees F. Using a mallet or meat tenderizer, pound the chicken breasts until they are very thin. Season the chicken breasts with salt and white pepper.
Place 1/2 teaspoon of herb butter in the center of each chicken breast, roll the chicken breasts up, and secure the chicken breasts with toothpicks. Make sure there are no openings through with the butter can leak out.
Coat the chicken breasts with flour, dip them in the egg, then dredge them through the bread crumbs until each piece is well covered. Spray a pan with nonstick cooking spray and heat over medium heat. Add the rolled breasts and brown on all sides.
Bake the browned chicken breasts in the oven for about 15 minutes. Serve immediately.
Nutritional Information Per Serving (1 chicken breast): Calories: 433, Fat: 13 g, Cholesterol: 188 mg, Sodium: 780 mg, Carbohydrate: 13 g, Protein: 31 g, Diabetic Exchanges: 1 Starch, 3-1/2 Very Lean Meat, 3 Fat
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
Wednesday, June 10, 2015
Wednesday Recipes
Here are today's offerings. Enjoy!
PESTO PASTA SALAD
This comes from Kathy Kingsley, About.com's American Food expert. She writes, "Pesto and pasta have a natural affinity for one another, making it a classic combination first in Italy and now in America. Traditionally it is made with basil, although you can use a mixture of other herbs such as parsley, as given here. If you are running short on time, pesto is also available ready-made in some large supermarkets. Look for it near the fresh pasta or in produce section." Prep Time: 30 minutes; Cook Time: 10 minutes; Total Time: 40 minutes; Yield: Serves 6 to 8
To view this online, click here.
Ingredients
1 pound fusilli (spiral-shaped) pasta
2 cups fresh cherry tomatoes, halved
1 1/2 cups small bocconcini (marinated mozzarella balls), optional and halved if desired
1 cup diced yellow bell pepper
1 cup sliced black olives
Basil Pesto
1 cup packed fresh basil leaves
1/2 cup packed fresh Italian (flat-leaf) parsley
1/4 cup grated Romano or Parmesan cheese
1/2 cup olive oil
1/4 cup walnut pieces
1 medium clove garlic, crushed and peeled
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Preparation
Bring a large pot of lightly salted water to a boil. Add the pasta, stir well, and cook according to the package directions until al dente. Drain the pasta, rinse under cold running water, and then drain again. Transfer to a large serving bowl.
To make the pesto: In a blender or a food processor, combine the basil, parsley, Romano, olive oil, walnuts, garlic, salt, and pepper. Blend or process until smooth.
Add the tomatoes, mozzarella, bell pepper, and olives to the pasta, and toss to mix.
Scrape the pesto into the bowl with the pasta and toss to mix and coat. Garnish with fresh basil leaves. Serve right away at room temperature.
Recipe Notes
• The pesto can be made ahead and refrigerated in an airtight container for up to 1 week. Let it come to room temperature before using. It may also be frozen. If you plan on freezing the pesto, leave out the garlic and then stir it in just before using.
• Cooked pasta will absorb all of the dressing in a salad very quickly, so be sure to put the two together just before you're going to serve it. Or, reserve some of the dressing to add to the salad just before serving.
• Other than pasta, pesto is great on pizza, stirred into minestrone soup, as a sandwich spread, or used as a topping for grilled steaks, chicken or fish, such as salmon.
• You can easily turn this pesto pasta into a main-dish salad by adding some sliced cooked chicken, grilled shrimp, chopped steak, or cubes of ham. Other tasty additions might be drained canned chick peas or white beans.
MEATBALL SUBS
This comes from Rachael Ray of The Food Network's 30 Minute Meals. Total Time: 52 min; Prep: 20 min; Cook: 32 min; Yield: 4 servings; Level: Intermediate
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/meatball-subs-recipe.print.html?oc=linkback
Ingredients
Meatballs:
1 1/2 pounds ground sirloin
1 large egg, beaten
1 cup (3 handfuls), Italian bread crumbs
1 medium onion, chopped fine
4 cloves garlic, crushed and minced
1/2 teaspoon crushed red pepper flakes
2 teaspoons (several drops) Worcestershire sauce
1/4 cup (a couple of handfuls) flat-leaf parsley leaves, chopped
1/4 cup (a couple of handfuls) grated Parmigiano or Romano
Coarse salt and black pepper
5 Minute Marinara Sauce:
2 tablespoons extra-virgin olive oil, (2 turns around the pan)
4 cloves garlic, crushed and chopped
1/2 teaspoon crushed red pepper flakes
A handful flat-leaf parsley leaves, chopped, about 2 tablespoons
1/2 teaspoon dried oregano
1 (28 ounces) can crushed tomatoes
1 (14 ounces) can chunky style crushed tomatoes
Salt and freshly ground black pepper
4 semolina crusty sub rolls, with or without sesame seeds
1 (10-ounce) bag (2 1/2 cups) shredded provolone or Italian 4-cheese blend
Shredded basil (sweet) or shredded arugula (spicy) leaves, for garnish
Oven fries, as an accompaniment, recipe follows
Oven Fries:
4 medium white skinned potatoes, each cut into 8 wedges lengthwise
Extra-virgin olive oil, to coat
Grill seasoning blend or coarse salt and black pepper
Directions
5 Minute Marinara Sauce:
Preheat oven to 450 degrees F.
Place ground sirloin in a large mixing bowl and punch a well into the center of meat. Fill well with the egg, bread crumbs, onion, garlic, red pepper flakes, Worcestershire, parsley, cheese, and a little salt and pepper. Mix up meatball ingredients until well combined, yet not over-mixed. Divide mix into 4 equal parts, roll each part into 4 balls and space equally onto a nonstick baking sheet. Place meatballs in oven and roast about 12 minutes. Break a meatball open and make sure meat is cooked through before removing from the oven.
Heat a medium saucepan over medium heat. Add oil and garlic. When garlic starts sizzling, add herbs and crushed pepper. Allow oil to infuse for half a minute, then stir in the tomatoes and season sauce with salt and pepper. Bring sauce to a bubble, reduce heat, and simmer until meatballs are removed from oven.
Combine meatballs and sauce and pile into sub rolls, 4 meatballs per sub. Top with shredded cheese and place under subs under broiler to melt cheese. Top with shredded basil or arugula and serve with a pile of oven fries, recipe follows.
Oven Fries:
Drizzle potatoes with a generous pour of extra-virgin olive oil. Toss potatoes with seasoning blend or coarse salt and pepper. Place potatoes on a nonstick baking sheet and roast 20 minutes or until just tender. Give the baking sheet a good shake after 10 minutes to avoid sticking.
'CHICKEN' AND DUMPLINGS
From a long-since-forgotten emailing list. Makes 6 to 8 servings
For the Dumplings:
2 cups flour
1 Tbsp. baking powder
1/2 tsp. salt
1/2 stick (4 Tbsp.) margarine
3/4 cup soy milk
For the Soup: 1/2 stick (4 Tbsp.) margarine
1/2 cup onion, chopped
1/2 cup celery, chopped
1/2 cup flour
1/4 tsp. celery salt
1/2 tsp. pepper
8 cups vegetable broth
2 medium carrots, diced
1 lb. faux chicken, torn into small pieces (try Worthington brand Chickette or Morningstar Farms Meal Starters Chick'n Strips)
1 bay leaf
Combine the dry ingredients for the dumplings in a bowl.
Mix the margarine with the dry mixture until crumbly. Add the soy milk, stirring until moistened. Add more soy milk, as needed, if the mixture is too dry.
Knead the dough for 30 seconds on a well-floured surface, then roll to 1/8-inch thickness and cut into 1/2-inch squares.
Place the margarine, onion, and celery for the soup in a large saucepan and sauté until the vegetables are soft.
Add the flour, salt, and pepper to make a thick paste. Slowly mix in the broth and bring to a boil.
Add the carrots, faux chicken, and bay leaf.
Add the dumpling squares one at a time, stirring gently. Reduce the heat and simmer for 20 minutes, stirring often. Serve hot.
FRAGRANT FRENCH ONION SOUP
From another forgotten emailing list. It starts off, "A classic that’s so simple, you’ll wonder what you did before you started serving this staple soup." Makes 4 servings
2 Tbsp. vegetable oil or water
2-3 large onions, sliced
1/4 cup unbleached all-purpose flour
4 cups water
1/4 cup soy sauce or tamari
4 slices French bread, toasted, or croutons
Heat the oil or water in a large saucepan over medium heat.
Add the onions and cook for 2 minutes. Add the flour and stir until the onions are well coated. Add the water and soy sauce or tamari and stir well. Bring to a boil, then turn heat to low and simmer, covered, until the onions are tender. Add more water if the soup becomes too thick.
Serve in individual bowls topped with the French bread or croutons.
ORANGE AND PEAR SALAD
This comes from FamilyTime's newsletter. This one starts off, “A tasty treat! Fresh, seasonal fruit tastes great in this salad, dressed with a honeyed plain yogurt dressing.” Serves 4. Prep Time: 20; Cook Time: 5 minutes.
To view this online, click here.
Ingredients
2 oranges
2 medium pears, cored and sliced
1/2 cup lowfat yogurt
1 tablespoon honey
4 cups mixed salad greens, torn
1/4 cup chopped pecans, chopped
Directions
Grate 1/4 tsp. zest from one oranged; set aside. Cut peel from oranges; then working over a bowl to catch juices, cut oranges into sections. Remove and set aside 1 Tbs. Of juice from the bowl. Add pears to bowl and toss lightly to mix.
For dressing, combine reserved orange zest and juice, the yogurt and honey. In a 6 1/2 cup bow, place greens. Arrange orange and pear slices over greens, then pour dressing over all.
Toss lightly to mix; then sprinkle with chopped pecans.
PESTO PASTA SALAD
This comes from Kathy Kingsley, About.com's American Food expert. She writes, "Pesto and pasta have a natural affinity for one another, making it a classic combination first in Italy and now in America. Traditionally it is made with basil, although you can use a mixture of other herbs such as parsley, as given here. If you are running short on time, pesto is also available ready-made in some large supermarkets. Look for it near the fresh pasta or in produce section." Prep Time: 30 minutes; Cook Time: 10 minutes; Total Time: 40 minutes; Yield: Serves 6 to 8
To view this online, click here.
Ingredients
1 pound fusilli (spiral-shaped) pasta
2 cups fresh cherry tomatoes, halved
1 1/2 cups small bocconcini (marinated mozzarella balls), optional and halved if desired
1 cup diced yellow bell pepper
1 cup sliced black olives
Basil Pesto
1 cup packed fresh basil leaves
1/2 cup packed fresh Italian (flat-leaf) parsley
1/4 cup grated Romano or Parmesan cheese
1/2 cup olive oil
1/4 cup walnut pieces
1 medium clove garlic, crushed and peeled
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Preparation
Bring a large pot of lightly salted water to a boil. Add the pasta, stir well, and cook according to the package directions until al dente. Drain the pasta, rinse under cold running water, and then drain again. Transfer to a large serving bowl.
To make the pesto: In a blender or a food processor, combine the basil, parsley, Romano, olive oil, walnuts, garlic, salt, and pepper. Blend or process until smooth.
Add the tomatoes, mozzarella, bell pepper, and olives to the pasta, and toss to mix.
Scrape the pesto into the bowl with the pasta and toss to mix and coat. Garnish with fresh basil leaves. Serve right away at room temperature.
Recipe Notes
• The pesto can be made ahead and refrigerated in an airtight container for up to 1 week. Let it come to room temperature before using. It may also be frozen. If you plan on freezing the pesto, leave out the garlic and then stir it in just before using.
• Cooked pasta will absorb all of the dressing in a salad very quickly, so be sure to put the two together just before you're going to serve it. Or, reserve some of the dressing to add to the salad just before serving.
• Other than pasta, pesto is great on pizza, stirred into minestrone soup, as a sandwich spread, or used as a topping for grilled steaks, chicken or fish, such as salmon.
• You can easily turn this pesto pasta into a main-dish salad by adding some sliced cooked chicken, grilled shrimp, chopped steak, or cubes of ham. Other tasty additions might be drained canned chick peas or white beans.
MEATBALL SUBS
This comes from Rachael Ray of The Food Network's 30 Minute Meals. Total Time: 52 min; Prep: 20 min; Cook: 32 min; Yield: 4 servings; Level: Intermediate
Read more at: http://www.foodnetwork.com/recipes/rachael-ray/meatball-subs-recipe.print.html?oc=linkback
Ingredients
Meatballs:
1 1/2 pounds ground sirloin
1 large egg, beaten
1 cup (3 handfuls), Italian bread crumbs
1 medium onion, chopped fine
4 cloves garlic, crushed and minced
1/2 teaspoon crushed red pepper flakes
2 teaspoons (several drops) Worcestershire sauce
1/4 cup (a couple of handfuls) flat-leaf parsley leaves, chopped
1/4 cup (a couple of handfuls) grated Parmigiano or Romano
Coarse salt and black pepper
5 Minute Marinara Sauce:
2 tablespoons extra-virgin olive oil, (2 turns around the pan)
4 cloves garlic, crushed and chopped
1/2 teaspoon crushed red pepper flakes
A handful flat-leaf parsley leaves, chopped, about 2 tablespoons
1/2 teaspoon dried oregano
1 (28 ounces) can crushed tomatoes
1 (14 ounces) can chunky style crushed tomatoes
Salt and freshly ground black pepper
4 semolina crusty sub rolls, with or without sesame seeds
1 (10-ounce) bag (2 1/2 cups) shredded provolone or Italian 4-cheese blend
Shredded basil (sweet) or shredded arugula (spicy) leaves, for garnish
Oven fries, as an accompaniment, recipe follows
Oven Fries:
4 medium white skinned potatoes, each cut into 8 wedges lengthwise
Extra-virgin olive oil, to coat
Grill seasoning blend or coarse salt and black pepper
Directions
5 Minute Marinara Sauce:
Preheat oven to 450 degrees F.
Place ground sirloin in a large mixing bowl and punch a well into the center of meat. Fill well with the egg, bread crumbs, onion, garlic, red pepper flakes, Worcestershire, parsley, cheese, and a little salt and pepper. Mix up meatball ingredients until well combined, yet not over-mixed. Divide mix into 4 equal parts, roll each part into 4 balls and space equally onto a nonstick baking sheet. Place meatballs in oven and roast about 12 minutes. Break a meatball open and make sure meat is cooked through before removing from the oven.
Heat a medium saucepan over medium heat. Add oil and garlic. When garlic starts sizzling, add herbs and crushed pepper. Allow oil to infuse for half a minute, then stir in the tomatoes and season sauce with salt and pepper. Bring sauce to a bubble, reduce heat, and simmer until meatballs are removed from oven.
Combine meatballs and sauce and pile into sub rolls, 4 meatballs per sub. Top with shredded cheese and place under subs under broiler to melt cheese. Top with shredded basil or arugula and serve with a pile of oven fries, recipe follows.
Oven Fries:
Drizzle potatoes with a generous pour of extra-virgin olive oil. Toss potatoes with seasoning blend or coarse salt and pepper. Place potatoes on a nonstick baking sheet and roast 20 minutes or until just tender. Give the baking sheet a good shake after 10 minutes to avoid sticking.
'CHICKEN' AND DUMPLINGS
From a long-since-forgotten emailing list. Makes 6 to 8 servings
For the Dumplings:
2 cups flour
1 Tbsp. baking powder
1/2 tsp. salt
1/2 stick (4 Tbsp.) margarine
3/4 cup soy milk
For the Soup: 1/2 stick (4 Tbsp.) margarine
1/2 cup onion, chopped
1/2 cup celery, chopped
1/2 cup flour
1/4 tsp. celery salt
1/2 tsp. pepper
8 cups vegetable broth
2 medium carrots, diced
1 lb. faux chicken, torn into small pieces (try Worthington brand Chickette or Morningstar Farms Meal Starters Chick'n Strips)
1 bay leaf
Combine the dry ingredients for the dumplings in a bowl.
Mix the margarine with the dry mixture until crumbly. Add the soy milk, stirring until moistened. Add more soy milk, as needed, if the mixture is too dry.
Knead the dough for 30 seconds on a well-floured surface, then roll to 1/8-inch thickness and cut into 1/2-inch squares.
Place the margarine, onion, and celery for the soup in a large saucepan and sauté until the vegetables are soft.
Add the flour, salt, and pepper to make a thick paste. Slowly mix in the broth and bring to a boil.
Add the carrots, faux chicken, and bay leaf.
Add the dumpling squares one at a time, stirring gently. Reduce the heat and simmer for 20 minutes, stirring often. Serve hot.
FRAGRANT FRENCH ONION SOUP
From another forgotten emailing list. It starts off, "A classic that’s so simple, you’ll wonder what you did before you started serving this staple soup." Makes 4 servings
2 Tbsp. vegetable oil or water
2-3 large onions, sliced
1/4 cup unbleached all-purpose flour
4 cups water
1/4 cup soy sauce or tamari
4 slices French bread, toasted, or croutons
Heat the oil or water in a large saucepan over medium heat.
Add the onions and cook for 2 minutes. Add the flour and stir until the onions are well coated. Add the water and soy sauce or tamari and stir well. Bring to a boil, then turn heat to low and simmer, covered, until the onions are tender. Add more water if the soup becomes too thick.
Serve in individual bowls topped with the French bread or croutons.
ORANGE AND PEAR SALAD
This comes from FamilyTime's newsletter. This one starts off, “A tasty treat! Fresh, seasonal fruit tastes great in this salad, dressed with a honeyed plain yogurt dressing.” Serves 4. Prep Time: 20; Cook Time: 5 minutes.
To view this online, click here.
Ingredients
2 oranges
2 medium pears, cored and sliced
1/2 cup lowfat yogurt
1 tablespoon honey
4 cups mixed salad greens, torn
1/4 cup chopped pecans, chopped
Directions
Grate 1/4 tsp. zest from one oranged; set aside. Cut peel from oranges; then working over a bowl to catch juices, cut oranges into sections. Remove and set aside 1 Tbs. Of juice from the bowl. Add pears to bowl and toss lightly to mix.
For dressing, combine reserved orange zest and juice, the yogurt and honey. In a 6 1/2 cup bow, place greens. Arrange orange and pear slices over greens, then pour dressing over all.
Toss lightly to mix; then sprinkle with chopped pecans.
Tuesday, June 9, 2015
Week Day Recipes
Here are today's six recipes. Enjoy!
SPICED BLUEBERRY ICE DREAM
This comes from the June 2015 issue of Better Nutrition, page 56. It’s a magazine that I picked up at a local health food store, a really cool place in the Tampa Bay area, called Rollin’ Oats. This recipes starts off, “This antioxidant-packed alternative to ice cream can be made dairy-free with soy or coconut yogurt, the latter of which is Paleo-friendly.” Serves 4.
1 pint fresh blueberries
1 Tbs. finely minced fresh ginger
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 cup rice syrup or coconut nectar, or to taste
1/4 cup fresh-squeezed orange juice
2 tsp. vanilla extract
1/4 tsp. liquid vanilla stevia, optional
1 1/2 (12 oz.) plain Greek yogurt
Combine all ingredients in food processor in the order listed, and process until blueberries are broken down but mixture isn’t completely smooth, about 10 – 20 seconds, scraping down sides once or twice. Follow directions on any ice cream maker to freeze. Enjoy immediately.
Note: The recipe adds, “If you don’t have an ice cream maker, transfer contents to a 9 x 19-inch, freeze-safe container, and freeze. Remove the container every 30 minutes, whisk contents well, and return to the freezer. Do this for 90 minutes – three mixing sessions. Then freeze to firm consistency, about 2 hours. If ice cream overfreezes, thaw for 10 minutes on the counter and process until smooth in the food processor. You can also enjoy this treat as is, with no freezing.”
Per serving: 120 cal; 8 g protein; 1 g total fat (0 g sat. fat); 18 g carb; 5 mg cholesterol; 35 mg sod; 2 g fiber; 13 g sugars
POTATO CAVATELLI
This came from the May 6, 2015 edition of The New York Times, page D6, from an article that started on D1 (“The Family Recipes,” by Kim Severson). Time: 45 minutes; Yield: 6 servings as a first course, 4 as a main course.
2 large russet potatoes
1 tablespoon butter
1/4 cup milk
1/4 cup neutral oil, like canola
1 teaspoon kkosher salt
4 eggs
3 cups flour, plus more for rolling
Boil potatoes unpeeled and send through a ricer to make 2 cups. Alternately, peel and boil, then mash. Mix in butter and milk. Let cool.
In a sturdy bowl, using a stand mixer with a dough hook, or a wooden spoon, or your hands, mix potatoes, oil, salt and eggs until smooth. Work in 2 cupgs flour, gradually adding more until dough is still and not sticky. (The amount of flour needed can vary greatly.)
Pinch off a ball of dough, roll into a rope about an inch in diameter and cut into 3/4-inch dumplings. On a floured surface, press your thumb against the cut side of each dumpling and press down and away, so the dough flattens and flips up over your thumb. The result should look like a miniature hot dog bun.
In boiling salted water, cook cavatelli, stirring once or twice as soon as you put them in, for about 5 minutes or until they rise to the top. Alternately, put them in a single layer on a baking sheet, then store in the freezer in a plastic bag. Dumplings with take about 10 to 12 minutes to cook. Top with tomato sauce, pesto or butter and Parmesan.
COCONUT CREAM PIE
This also comes from Kim Severson’s article in the New York Times. Time: 1 hour, plus chilling time; Yield: 8 servings
1 prepared 9-inch pie shell
For the filling:
2 cups milk
3 egg yolks
1/2 cup sugar
1/2 teaspoon salt
2 1/2 tablespoons cornstarch
1 tablespoon butter, melted
1/2 teaspoon vanilla
1 cup sweetened, flaked coconut
For the meringue:
1/2 cup unsweetened coconut
3 egg whites
1/4 teaspoon cream of tartar
6 tablespoons sugar
Partly blind-bake the pie shell: Heat oven to 425 degrees. Roll out chilled pie dough and place in a 9-inch pie pan. (Glass is best.) Trim and flute or crimp the edges, pierce the bottom crust with a fork 6 to 8 times, then cover with a large square of parchment or foil. It should hang over the edges. Carefully pour 2 or 3 cups of dried beans or pie weights onto the foil or parchment, and spread evenly so they reach the sides of the pie. Bake 12 to 16 minutes or until crust is lightly browned. If crust edges are browning too quickly, make a little collar from foil and cover for remaining baking time.
Make the filling: Scald milk by placing it in a saucepan over medium heat. Stir frequently until it just begins to foam and bubble around the edges. Set aside to let cool slightly. In the top of a double boiler, or in another saucepan that will fit over a pot of boiling water, beat together egg yolks, sugar, salt and cornstarch. Stir in melted butter, then add the milk.
Place the saucepan over the boiling water and whisk until the mixture thickens. This will take 2 to 5 minutes. Remove from heat, stir in vanilla and sweetened coconut until well distributed. Pour into the pie shell.
Make the meringue: Toast the unsweetened coconut lightly in a small saute pan on the stove over medium heat, stirring frequently to prevent burning. Set aside. In a stand mixer or with a bowl and whisk, mix egg whites and cream of tartar until the mixture is foamy. If using a stand mixer, keep speed on medium. Then, turn mixer to high and gradually pour in sugar, a tablespoon at a time. If whisking, make sure sugar is dissolved before each new addition of sugar. Keep beating until the meringue is glossy and forms soft peaks. Be careful not to whip into stiff peaks.
Pour the meringue over the pie filling. Using a spatula, scoot the meringue to the edge of the crust so it forms a seal. Swirl the spatula through the rest of the meringue, distributing it evenly and dipping the edge of the spatula across the top of the meringue to make little peaks. Sprinkle evenly with the unsweetened coconut.
Bake 15 to 20 minutes, or until meringue in golden brown. Cool on a wire rack. Refrigerate for at least 3 hours before serving.
SPINACH AND CITRUS SALAD
This starts off, “Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.” Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/233.shtml
Ingredients
6-7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste
Directions
Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 30 mg; Carbohydrates: 12 g; Exchanges: 1 Vegetable, 1/2 Fruit; 1/2 Fat
EASY HOMEMADE MEATLOAF
Servings: 6
To view this recipe online, click here.
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well. Form into a loaf. Place in foil-lined 5x9 pan. Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258 ; Protein: 7 g ; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
SHEPHERD'S PIE WITH POTATO TOPPING
This is from Kathy Kingsley, About.com's American Food expert. She writes, “Although this dish is called a 'pie,' there isn’t any pastry involved. It is simply a mix of ground turkey and vegetables in a sauce with a topping of mashed potatoes. The dish is browned in the oven for a delicious example of comfort food. For a pretty effect, pipe the topping over the filling, using a pastry bag fitted with a star tip. Serve this hearty meal with a steamed green vegetable.” Yield: Serves 6 to 8.
To view this online, click here.
Ingredients
Potato Topping
3 1/2 pounds russet or Yukon Gold potatoes, peeled and cut into 2-inches pieces
1 cup whole milk
2 tablespoons butter
3/4 teaspoon salt
3 medium carrots, peeled and diced
1 1/2 tablespoons vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 1/2 pounds ground turkey
1 cup thawed frozen peas
3/4 cup fresh or thawed frozen corn kernels
One 14.5-ounce can diced tomatoes, drained
1 tablespoon tomato paste
Preparation
Make the potato topping: In a large saucepan, combine the potatoes with enough cold water to cover by 1 inch. Bring to a boil and cook until tender, about 15 minutes. Drain the potatoes well in a colander. In a large bowl, combine the potatoes, milk, butter, salt and pepper to taste. Using an electric mixer, beat on high speed until smooth. Set aside.
Preheat the oven to 350°F. Bring a small saucepan of lightly salted water to a boil. Add the carrots and cook for 2 minutes to blanch. Drain and set aside.
Heat the oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the garlic and cook for 15 seconds. Stir in the ground turkey, breaking up the large pieces with a fork, and cook until browned. Add the blanched carrots, peas, corn, tomatoes, and tomato paste. Mix well. Cook, stirring often, until the flavors have blended, about 10 minutes. Season with black pepper to taste.
Spray a 3-quart gratin dish or shallow casserole with vegetable oil spray. Spoon the vegetable-turkey mixture into the prepared dish. Top with dollops of mashed potatoes. Bake for 30 to 45 minutes, until heated through. Serve hot.
Recipe Notes:
• You can mash any type of potato, but those with a high starch/low water content, such as russet and Yukon Gold, produce perfect results. The starch creates a fluffy texture, and the low water content allows them to absorb milk and butter without becoming gummy.
• Never try to whip potatoes in a food processor or you will have a gluey mess.
• Ideally, mashed potatoes should be served freshly made, but this is not always possible. Mash them up to 1 hour before serving, reserving one-third of the milk. Place them in a heatproof bowl, set over a pan of barely simmering water. Pour the reserved milk over the top. Just before serving, stir the milk into the potatoes.
• Potatoes are more fragile than you might think, so handle them carefully to prevent bruising. Keep them unwashed in a cool, dark, well-ventilated place. If stored in a place that is too hot, the sugar will convert to starch and the potatoes will lose their natural sweetness.
• Choose fairly clean, smooth, firm potatoes. For even cooking, pick potatoes that are about the same size. Do not select ones with wrinkled skins, soft dark spots, cut surfaces, or green areas. Green spots mean they have been exposed to light; cut the spot off before cooking to eliminate bitterness.
SPICED BLUEBERRY ICE DREAM
This comes from the June 2015 issue of Better Nutrition, page 56. It’s a magazine that I picked up at a local health food store, a really cool place in the Tampa Bay area, called Rollin’ Oats. This recipes starts off, “This antioxidant-packed alternative to ice cream can be made dairy-free with soy or coconut yogurt, the latter of which is Paleo-friendly.” Serves 4.
1 pint fresh blueberries
1 Tbs. finely minced fresh ginger
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 cup rice syrup or coconut nectar, or to taste
1/4 cup fresh-squeezed orange juice
2 tsp. vanilla extract
1/4 tsp. liquid vanilla stevia, optional
1 1/2 (12 oz.) plain Greek yogurt
Combine all ingredients in food processor in the order listed, and process until blueberries are broken down but mixture isn’t completely smooth, about 10 – 20 seconds, scraping down sides once or twice. Follow directions on any ice cream maker to freeze. Enjoy immediately.
Note: The recipe adds, “If you don’t have an ice cream maker, transfer contents to a 9 x 19-inch, freeze-safe container, and freeze. Remove the container every 30 minutes, whisk contents well, and return to the freezer. Do this for 90 minutes – three mixing sessions. Then freeze to firm consistency, about 2 hours. If ice cream overfreezes, thaw for 10 minutes on the counter and process until smooth in the food processor. You can also enjoy this treat as is, with no freezing.”
Per serving: 120 cal; 8 g protein; 1 g total fat (0 g sat. fat); 18 g carb; 5 mg cholesterol; 35 mg sod; 2 g fiber; 13 g sugars
POTATO CAVATELLI
This came from the May 6, 2015 edition of The New York Times, page D6, from an article that started on D1 (“The Family Recipes,” by Kim Severson). Time: 45 minutes; Yield: 6 servings as a first course, 4 as a main course.
2 large russet potatoes
1 tablespoon butter
1/4 cup milk
1/4 cup neutral oil, like canola
1 teaspoon kkosher salt
4 eggs
3 cups flour, plus more for rolling
Boil potatoes unpeeled and send through a ricer to make 2 cups. Alternately, peel and boil, then mash. Mix in butter and milk. Let cool.
In a sturdy bowl, using a stand mixer with a dough hook, or a wooden spoon, or your hands, mix potatoes, oil, salt and eggs until smooth. Work in 2 cupgs flour, gradually adding more until dough is still and not sticky. (The amount of flour needed can vary greatly.)
Pinch off a ball of dough, roll into a rope about an inch in diameter and cut into 3/4-inch dumplings. On a floured surface, press your thumb against the cut side of each dumpling and press down and away, so the dough flattens and flips up over your thumb. The result should look like a miniature hot dog bun.
In boiling salted water, cook cavatelli, stirring once or twice as soon as you put them in, for about 5 minutes or until they rise to the top. Alternately, put them in a single layer on a baking sheet, then store in the freezer in a plastic bag. Dumplings with take about 10 to 12 minutes to cook. Top with tomato sauce, pesto or butter and Parmesan.
COCONUT CREAM PIE
This also comes from Kim Severson’s article in the New York Times. Time: 1 hour, plus chilling time; Yield: 8 servings
1 prepared 9-inch pie shell
For the filling:
2 cups milk
3 egg yolks
1/2 cup sugar
1/2 teaspoon salt
2 1/2 tablespoons cornstarch
1 tablespoon butter, melted
1/2 teaspoon vanilla
1 cup sweetened, flaked coconut
For the meringue:
1/2 cup unsweetened coconut
3 egg whites
1/4 teaspoon cream of tartar
6 tablespoons sugar
Partly blind-bake the pie shell: Heat oven to 425 degrees. Roll out chilled pie dough and place in a 9-inch pie pan. (Glass is best.) Trim and flute or crimp the edges, pierce the bottom crust with a fork 6 to 8 times, then cover with a large square of parchment or foil. It should hang over the edges. Carefully pour 2 or 3 cups of dried beans or pie weights onto the foil or parchment, and spread evenly so they reach the sides of the pie. Bake 12 to 16 minutes or until crust is lightly browned. If crust edges are browning too quickly, make a little collar from foil and cover for remaining baking time.
Make the filling: Scald milk by placing it in a saucepan over medium heat. Stir frequently until it just begins to foam and bubble around the edges. Set aside to let cool slightly. In the top of a double boiler, or in another saucepan that will fit over a pot of boiling water, beat together egg yolks, sugar, salt and cornstarch. Stir in melted butter, then add the milk.
Place the saucepan over the boiling water and whisk until the mixture thickens. This will take 2 to 5 minutes. Remove from heat, stir in vanilla and sweetened coconut until well distributed. Pour into the pie shell.
Make the meringue: Toast the unsweetened coconut lightly in a small saute pan on the stove over medium heat, stirring frequently to prevent burning. Set aside. In a stand mixer or with a bowl and whisk, mix egg whites and cream of tartar until the mixture is foamy. If using a stand mixer, keep speed on medium. Then, turn mixer to high and gradually pour in sugar, a tablespoon at a time. If whisking, make sure sugar is dissolved before each new addition of sugar. Keep beating until the meringue is glossy and forms soft peaks. Be careful not to whip into stiff peaks.
Pour the meringue over the pie filling. Using a spatula, scoot the meringue to the edge of the crust so it forms a seal. Swirl the spatula through the rest of the meringue, distributing it evenly and dipping the edge of the spatula across the top of the meringue to make little peaks. Sprinkle evenly with the unsweetened coconut.
Bake 15 to 20 minutes, or until meringue in golden brown. Cool on a wire rack. Refrigerate for at least 3 hours before serving.
SPINACH AND CITRUS SALAD
This starts off, “Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.” Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/233.shtml
Ingredients
6-7 leaves leafy green lettuce, like Romaine, Boston, Bibb
1 6-oz. package baby spinach, stems removed
2 cups peeled and diced jicama or canned water chestnuts
1/2 yellow bell pepper, seeded and cut into bite-size wedges
1/2 orange bell pepper, seeded and cut into bite-size wedges
1/2 cup chopped red onion
1/4 cup chopped fresh cilantro
2 oranges, peel and white pith removed, quartered
1 Tbsp. fresh orange juice
4 tsp. Sherry or white wine vinegar
1-1/2 tsp. (1/2 Tbsp.) honey
1 tsp. fresh lime juice
1/4 tsp. chili powder, or to taste
12 Tbsp. olive oil
Salt and freshly ground pepper, to taste
Directions
Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 81; Protein: 1 g; Fat: 3 g; Sodium: 30 mg; Carbohydrates: 12 g; Exchanges: 1 Vegetable, 1/2 Fruit; 1/2 Fat
EASY HOMEMADE MEATLOAF
Servings: 6
To view this recipe online, click here.
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well. Form into a loaf. Place in foil-lined 5x9 pan. Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258 ; Protein: 7 g ; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
SHEPHERD'S PIE WITH POTATO TOPPING
This is from Kathy Kingsley, About.com's American Food expert. She writes, “Although this dish is called a 'pie,' there isn’t any pastry involved. It is simply a mix of ground turkey and vegetables in a sauce with a topping of mashed potatoes. The dish is browned in the oven for a delicious example of comfort food. For a pretty effect, pipe the topping over the filling, using a pastry bag fitted with a star tip. Serve this hearty meal with a steamed green vegetable.” Yield: Serves 6 to 8.
To view this online, click here.
Ingredients
Potato Topping
3 1/2 pounds russet or Yukon Gold potatoes, peeled and cut into 2-inches pieces
1 cup whole milk
2 tablespoons butter
3/4 teaspoon salt
3 medium carrots, peeled and diced
1 1/2 tablespoons vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 1/2 pounds ground turkey
1 cup thawed frozen peas
3/4 cup fresh or thawed frozen corn kernels
One 14.5-ounce can diced tomatoes, drained
1 tablespoon tomato paste
Preparation
Make the potato topping: In a large saucepan, combine the potatoes with enough cold water to cover by 1 inch. Bring to a boil and cook until tender, about 15 minutes. Drain the potatoes well in a colander. In a large bowl, combine the potatoes, milk, butter, salt and pepper to taste. Using an electric mixer, beat on high speed until smooth. Set aside.
Preheat the oven to 350°F. Bring a small saucepan of lightly salted water to a boil. Add the carrots and cook for 2 minutes to blanch. Drain and set aside.
Heat the oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the garlic and cook for 15 seconds. Stir in the ground turkey, breaking up the large pieces with a fork, and cook until browned. Add the blanched carrots, peas, corn, tomatoes, and tomato paste. Mix well. Cook, stirring often, until the flavors have blended, about 10 minutes. Season with black pepper to taste.
Spray a 3-quart gratin dish or shallow casserole with vegetable oil spray. Spoon the vegetable-turkey mixture into the prepared dish. Top with dollops of mashed potatoes. Bake for 30 to 45 minutes, until heated through. Serve hot.
Recipe Notes:
• You can mash any type of potato, but those with a high starch/low water content, such as russet and Yukon Gold, produce perfect results. The starch creates a fluffy texture, and the low water content allows them to absorb milk and butter without becoming gummy.
• Never try to whip potatoes in a food processor or you will have a gluey mess.
• Ideally, mashed potatoes should be served freshly made, but this is not always possible. Mash them up to 1 hour before serving, reserving one-third of the milk. Place them in a heatproof bowl, set over a pan of barely simmering water. Pour the reserved milk over the top. Just before serving, stir the milk into the potatoes.
• Potatoes are more fragile than you might think, so handle them carefully to prevent bruising. Keep them unwashed in a cool, dark, well-ventilated place. If stored in a place that is too hot, the sugar will convert to starch and the potatoes will lose their natural sweetness.
• Choose fairly clean, smooth, firm potatoes. For even cooking, pick potatoes that are about the same size. Do not select ones with wrinkled skins, soft dark spots, cut surfaces, or green areas. Green spots mean they have been exposed to light; cut the spot off before cooking to eliminate bitterness.
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