This recipe was posted on a CL forum by SFScott818. It was based upon a recipe from China Moon Cookbook.
These pickles are great and really help me curb a craving for sweets.
Not very carby to start out with and I'm sure Splenda could be subbed for half the sugar.
I have kept them in the fridge for over a month without spoiling.
1 pound of carrots peeled and sliced 1/16" thick. I use a mandolin
2 tsp julienned fresh ginger
1 Serrano chili sliced paper thin
3/4 rice wine vinegar
1/2 cup cider vinegar
1/3 cup of sugar
2 1/2tsp kosher salt
1 small well scrubbed orange
Pour boiling water over the carrots and stir to separate them. Let stand 1 minute, drain and plunge into icewater.
In a non reactive pan, place the vinegars, sugar, salt ginger and chili and bring to a simmer.
Once simmering add the carrots to the brine and remove it from the heat.
Grate the orange part of the skin of the orange into the pickles and stir to combine.
Let sit at least overnight in the fridge..but I find they keep for weeks and just get better.
Thursday, December 4, 2008
Sunday, November 23, 2008
Reuben Sandwich Soup
Reuben Sandwich Soup
Book: Steve 2008
Chapter: Soup
Serves: 10
There are a lot of recipes on the net for "Reuben" Soup.After a little "trial and error", this is the one I settled on. Not very carby but pretty hefty on the fats. If you need low sodium, this won't work for you because of the salt in the broth, sauerkraut and corned beef.Freezes pretty well. There is a little texture loss with the cheeses. It's so good, you may not have any left to freeze.
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat", home made broth or stock would be better.
12 ounces cooked corned beef brisket or deli corned beef, chopped1
14 1/2-ounce can sauerkraut
1 ounce oil
1/2 cup chopped onions
1 clove garlic, minced
3/4 teaspoon thyme
1/2 teaspoon tarragon
1/4 teaspoon white pepper
1 bay leaf
1/2 cup water (for corn starch)
3 tablespoons cornstarch
4 ounces shredded carrots
12 ounces "process" Swiss cheese (melts a little creamier than natural)
8 ounces shredded,natural Swiss cheese (better flavor than using all process cheese)
1 cup cream
10 ounces rye croutons (easy to make your own from pumpernickel bread)
In a soup pot, sweat the onion and garlic in a little oil.
Add the chicken stock, beef brisket, sauerkraut, onion, garlic, thyme, tarragon, white pepper, andbay leaf. Bring to boiling; reduce the heat. Simmer, covered, for 30minutes.
Remove bay leaf.
In a small bowl, stir the cold water and cornstarch.
Add cornstarch mixture and carrots into soup. Cook and stir until thickenedand bubbly, approximately 7 minutes.
Reduce heat to low and add the Swiss cheeses.
While frequently stirring,cook untilmelted.
While constantly stirring, add whipping cream and bring to temp.
Place an ounce of rye croutons in each serving bowl and ladle soup.
NUTRITION FACTS
Amount per ServingCalories 527
Calories From Fat 345 % Daily Value*
Total Fat 37g 57%
Saturated Fat 19g 94%
Cholesterol 102mg 34%
Sodium 1330mg 55%
Total Carbohydrate 24g 8%
Dietary Fiber 2g 7%
Sugars 2g
Protein 16g
Vitamin A 63%
Vitamin C 5%
Calcium 50%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve 2008
Chapter: Soup
Serves: 10
There are a lot of recipes on the net for "Reuben" Soup.After a little "trial and error", this is the one I settled on. Not very carby but pretty hefty on the fats. If you need low sodium, this won't work for you because of the salt in the broth, sauerkraut and corned beef.Freezes pretty well. There is a little texture loss with the cheeses. It's so good, you may not have any left to freeze.
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat", home made broth or stock would be better.
12 ounces cooked corned beef brisket or deli corned beef, chopped1
14 1/2-ounce can sauerkraut
1 ounce oil
1/2 cup chopped onions
1 clove garlic, minced
3/4 teaspoon thyme
1/2 teaspoon tarragon
1/4 teaspoon white pepper
1 bay leaf
1/2 cup water (for corn starch)
3 tablespoons cornstarch
4 ounces shredded carrots
12 ounces "process" Swiss cheese (melts a little creamier than natural)
8 ounces shredded,natural Swiss cheese (better flavor than using all process cheese)
1 cup cream
10 ounces rye croutons (easy to make your own from pumpernickel bread)
In a soup pot, sweat the onion and garlic in a little oil.
Add the chicken stock, beef brisket, sauerkraut, onion, garlic, thyme, tarragon, white pepper, andbay leaf. Bring to boiling; reduce the heat. Simmer, covered, for 30minutes.
Remove bay leaf.
In a small bowl, stir the cold water and cornstarch.
Add cornstarch mixture and carrots into soup. Cook and stir until thickenedand bubbly, approximately 7 minutes.
Reduce heat to low and add the Swiss cheeses.
While frequently stirring,cook untilmelted.
While constantly stirring, add whipping cream and bring to temp.
Place an ounce of rye croutons in each serving bowl and ladle soup.
NUTRITION FACTS
Amount per ServingCalories 527
Calories From Fat 345 % Daily Value*
Total Fat 37g 57%
Saturated Fat 19g 94%
Cholesterol 102mg 34%
Sodium 1330mg 55%
Total Carbohydrate 24g 8%
Dietary Fiber 2g 7%
Sugars 2g
Protein 16g
Vitamin A 63%
Vitamin C 5%
Calcium 50%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Friday, October 24, 2008
Avgolemono Soup (Greek Lemon Egg)
Greek Avgolemono Soup
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Serves: 10
Because I had never heard of this soup and obviously never tasted any, I have no point of reference for a comparison with a traditional or authentic one.If it isn't traditional or authentic... I don't care...because I cannot compare it to anything. Someday, I'll order it at a Greek restaurant and see if it's close.This recipe is based on a number of different internet recipes.It only took a short while to produce, what is now, possibly one of the best soups I've ever tasted. Absolutely heavenly yellow velvet.
It keeps pretty well for a few days in the fridge and "nukes" well if you are gentle.
1 pound pan fried, rough chopped chicken breasts
2 cups milk
2 tablespoons cornstarch
6 egg yolk, beaten
2 quarts "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1/2 cup rice
1/4 cup butter
1 tablespoon chopped parsley
1/2 cup lemon juice
1 teaspoon grated lemon peel
Salt and pepper to taste
Pan fry the chicken breast. Allow to cool enough to rough chop and set aside.
In a bowl, stir the milk and cornstarch together and beat in the egg yolks. Set aside.
Bring the stock to boil in a 4 qt. soup pot and add the rice. Cook, covered, until the rice is puffy and tender, about 25 min.
Remove the soup from heat.
Temper the milk and egg mixture with some of the broth. Then stirring carefully, add to the pot.
Continue to cook for a moment until all thickens.
Remove from the heat again and add the butter, chopped parsley, salt 'n pepper and lemon juice.You may wish to add some grated lemon peel as well.Add the chicken and bring to temp.
A sprig of fresh parsley makes a nice garnish.
NUTRITION FACTS
Amount per Serving
Calories 170 Calories From Fat 69 % Daily Value*Total Fat 8g 12%Saturated Fat 1g 7%
Cholesterol 35mg 12%
Sodium 609mg 25%
Total Carbohydrate 16g 5%
Dietary Fiber 0g 0%
Sugars 13g
Protein 9g
Vitamin A 8%
Vitamin C 1%
Calcium 8%
Iron 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Serves: 10
Because I had never heard of this soup and obviously never tasted any, I have no point of reference for a comparison with a traditional or authentic one.If it isn't traditional or authentic... I don't care...because I cannot compare it to anything. Someday, I'll order it at a Greek restaurant and see if it's close.This recipe is based on a number of different internet recipes.It only took a short while to produce, what is now, possibly one of the best soups I've ever tasted. Absolutely heavenly yellow velvet.
It keeps pretty well for a few days in the fridge and "nukes" well if you are gentle.
1 pound pan fried, rough chopped chicken breasts
2 cups milk
2 tablespoons cornstarch
6 egg yolk, beaten
2 quarts "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1/2 cup rice
1/4 cup butter
1 tablespoon chopped parsley
1/2 cup lemon juice
1 teaspoon grated lemon peel
Salt and pepper to taste
Pan fry the chicken breast. Allow to cool enough to rough chop and set aside.
In a bowl, stir the milk and cornstarch together and beat in the egg yolks. Set aside.
Bring the stock to boil in a 4 qt. soup pot and add the rice. Cook, covered, until the rice is puffy and tender, about 25 min.
Remove the soup from heat.
Temper the milk and egg mixture with some of the broth. Then stirring carefully, add to the pot.
Continue to cook for a moment until all thickens.
Remove from the heat again and add the butter, chopped parsley, salt 'n pepper and lemon juice.You may wish to add some grated lemon peel as well.Add the chicken and bring to temp.
A sprig of fresh parsley makes a nice garnish.
NUTRITION FACTS
Amount per Serving
Calories 170 Calories From Fat 69 % Daily Value*Total Fat 8g 12%Saturated Fat 1g 7%
Cholesterol 35mg 12%
Sodium 609mg 25%
Total Carbohydrate 16g 5%
Dietary Fiber 0g 0%
Sugars 13g
Protein 9g
Vitamin A 8%
Vitamin C 1%
Calcium 8%
Iron 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Cabbage Roll Casserole
Cabbage Roll Casserole
Book: Steve's Diabetic Recipe Book ll
Chapter: Main
Serves: 8
Tastes a lot like Holubki but a lot easier.
2 pounds ground beef
1 cup chopped onions
1 15-ounce can tomato sauce
2 pounds rough chopped cabbage
1 cup uncooked rice
2 14-ounce cans beef broth
Preheat oven to 350°
Brown the ground beef in a frying pan. (a little pink is OK) Tilt pan and use 2 paper towels to remove most of the rendered fat. Don't drain in a colander because the dish needs a little fat.
In a 9 X 13 or larger baking dish, layer 1/3 the cabbage, 1/2 the onion, 1/2 the ground beef, 1/2 the rice and 1/2 the tomato sauce.
Create a second layer and top with the last third of the cabbage.
Press the casserole down with hands.
Pour in 1 1/2 to 2 cans of the broth. (in a 9 X 13 it won't take much more)
Cover with foil and bake for 60 minutes.
Check the casserole. If dry, stir a little bit and add more broth or water. Test tenderness of the rice. It probably needs another 15-30 minutes. Don't overcook.
Serve with catsup, just like Holubki.
NUTRITION FACTSAmount per Serving
Calories 342
Calories From Fat 44 % Daily Value*
Total Fat 27g 41%
Saturated Fat 11g 53%
Cholesterol 62mg 21%
Sodium 603mg 25%
Total Carbohydrate 34g
11%Dietary Fiber 4g
16%Sugars 27g
Protein 20g
Vitamin A 8%
Vitamin C 106%
Calcium 8%
Iron 13%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: Main
Serves: 8
Tastes a lot like Holubki but a lot easier.
2 pounds ground beef
1 cup chopped onions
1 15-ounce can tomato sauce
2 pounds rough chopped cabbage
1 cup uncooked rice
2 14-ounce cans beef broth
Preheat oven to 350°
Brown the ground beef in a frying pan. (a little pink is OK) Tilt pan and use 2 paper towels to remove most of the rendered fat. Don't drain in a colander because the dish needs a little fat.
In a 9 X 13 or larger baking dish, layer 1/3 the cabbage, 1/2 the onion, 1/2 the ground beef, 1/2 the rice and 1/2 the tomato sauce.
Create a second layer and top with the last third of the cabbage.
Press the casserole down with hands.
Pour in 1 1/2 to 2 cans of the broth. (in a 9 X 13 it won't take much more)
Cover with foil and bake for 60 minutes.
Check the casserole. If dry, stir a little bit and add more broth or water. Test tenderness of the rice. It probably needs another 15-30 minutes. Don't overcook.
Serve with catsup, just like Holubki.
NUTRITION FACTSAmount per Serving
Calories 342
Calories From Fat 44 % Daily Value*
Total Fat 27g 41%
Saturated Fat 11g 53%
Cholesterol 62mg 21%
Sodium 603mg 25%
Total Carbohydrate 34g
11%Dietary Fiber 4g
16%Sugars 27g
Protein 20g
Vitamin A 8%
Vitamin C 106%
Calcium 8%
Iron 13%
* Percent Daily Values are based on a 2,000 calorie diet.
Thursday, October 2, 2008
Yellow Tomato Soup
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Serves: 8
Inspired by recipe from Sia's in Norcross GA
2 1/2 cups chopped onions
6 slices bacon
2 pounds rough chopped yellow tomatoes
2 tablespoons garlic, smashed
1 1/2 cup white wine
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1 teaspoon minced, canned chipotle peppers in adobo sauce
1 tablespoon mexican oregano
1 pint cream
In a soup pot, gently cook bacon being careful not to burn. Leave the rendered fat in the pot and remove the crisp bacon.
Set the bacon aside after breaking it up.
Saute the onion in the bacon fat. Don't allow to burn.
Add tomatoes, garlic and broken up bacon. Stirring occasionally, simmer until tomatoes are tender. (about 20 minutes)
Add the wine and simmer 5 minutes.
Add broth and simmer until mixture is reduced a little to concentrate flavor. (about 15 minutes)
Stir in chipotle chilies and oregano. Simmer 5 minutes.
Puree soup using a stick blender or food processor.
If still a little fibrous, run the soup thru a food mill.
Stirring soup, add the cream and bring to serving temperature.
Garnish with cracked black pepper.
Actually better the next day.
NUTRITION FACTS Amount per Serving
Calories 245
Calories From Fat 202 % Daily Value*
Total Fat 23g 35%
Saturated Fat 13g 64%
Cholesterol 84mg 28%
Sodium 265mg 11%
Total Carbohydrate 12g 4%
Dietary Fiber 2g 8%
Sugars 4g
Protein 4g
Vitamin A 26%
Vitamin C 46%
Calcium 0%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Saturday, August 9, 2008
Kharcho, Georgian (Russian) Soup
Kharcho, Georgian (Russian) Soup
Book: Steve' diabetic recipe book
Chapter: SOUP
Serves: 8
Credit to Bob Beer for the recipe. Original,as published recipe in body. Comment by OlgaTimokhina of RusCuisine.com
I adjusted the spices slightly and recommend serving with a dollop of sour cream... Steve
2 pounds beef round steaks cut to cubes after almost freezing
1 teaspoon ground fenugreek seed (Purchase cracked ones. Seeds are like gravel to grind)
1 teaspoon crushed red pepper flakes
2 large garlic cloves, crushed
1/8 teaspoon sugar
1 teaspoon salt
2 teaspoons ground coriander
1/2 teaspoon dried fenugreek leaves or sub methi/shenbalile powder
1/2 teaspoon paprika
1/4 teaspoon black pepper
1/4 teaspoon savory
1/2 teaspoon turmeric
1 tablespoon vegetable oil
1 onion, chopped
4 bay leaves
1/2 pound plum tomatoes, chopped
1 cup chopped walnuts
3 tablespoons lemon juice
1/4 cup chopped cilantro
1. In heavy casserole, cover beef with 2 qts water. Bring to boil over high heat and skim. Reduce heat to low, cover, and simmer till meat is tender, about 2 hours.
2. Meanwhile, place ground fenugreek seed in mortar. Add red pepper and pound well. Add garlic, sugar, and salt; pound to a paste. Stir in the ground coriander, fenugreek leaves, paprika, black pepper, savory, and turmeric, set aside.
3. In a medium skillet, heat oil over low heat. Add onion and bay leaves, cover and cook, stirring frequently, till onion is very soft, about 10 minutes. Stir in tomatoes and pounded spices, and cook, stirring, for 10 minutes. Remove from heat.
4. Remove meat from the casserole and strain soup through a colandar into a large bowl. Skim fat from the liquid. Remove and discard bones, gristle, and hard pieces of fat from the beef. Cut the meat into 1-inch pieces. Return the meat and strained liquid to the casserole (you can omit this step if using boneless meat of course; just skim the fat).
5. In a food processor, puree the walnuts to a smooth paste. Add 1/2 c of the beef cooking liquid and process till creamy and smooth. Add to casserole along with the onion-tomato mixture and bring to a boil over moderately high heat. Cook till the soup thickens slightly, about 5 minutes. Add lemon juice, and season with salt, black pepper, and crushed red pepper to taste. Sprinkle with the chopped herbs, cover and let stand for 5 minutes before serving.
(6.) Serve with a dollop of sour cream.
Original recipe:
3 1/2 pounds trimmed beef short ribs, or 1 1/2-2 lbs round steak or lamb cut into 1-in pieces
1/2 tsp ground fenugreek seed
3/4 tsp crushed red pepper
2 large garlic cloves, smashed
1/8 tsp sugar
1 tsp salt
2 tsp ground coriander
1/2 tsp dried fenugreek leaves (methi in Indian stores, shenbalile in persian)
1/2 tsp sweet paprika
1/4 tsp freshly ground black pepper
1/2 tsp savory
2 pinches turmeric
1 tbsp vegetable oil
1 large onion, chopped
2 bay leaves
1/2 pound plum tomatoes, peeled, seeded, chopped
1 cup walnuts (I'd use 1 1/2 cups myself)
3 tbsp fresh lemon juice (or more to taste)
1/4 c mixed chopped fresh cilantro, celery leaves, and italian parsley
Note to Bob: "Having eaten some Circassian (expelled Georgians) and Georgian food in Turkey, I'd say this was a bit "watered down" a recipe. I usually add quite a bit more red pepper and lemon juice, as well as coriander and fenugreek leaves and black pepper. The combination of the lemon and the warmth of the black pepper really make this dish for me. I have also played with it a little in adding up to 2 cups of walnuts, making it a little more like a stew, a la Iranian fesenjan though nowhere as thick as that."
Anyway, I am sure you will love this dish! Enjoy. :-)
Bon appetit,
Olga Timokhina
NUTRITION FACTS
Amount per Serving
Calories 415 Calories From Fat 247
% Daily Value*
Total Fat 27g 42%
Saturated Fat 8g 38%
Cholesterol 107mg 36%
Sodium 352mg 15%
Total Carbohydrate 3g 1%
Dietary Fiber 2g 8%
Sugars 0g
Protein 36g
Vitamin A 6% Vitamin C 10%
Calcium 1% Iron 24%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: SOUP
Serves: 8
Credit to Bob Beer for the recipe. Original,as published recipe in body. Comment by OlgaTimokhina of RusCuisine.com
I adjusted the spices slightly and recommend serving with a dollop of sour cream... Steve
2 pounds beef round steaks cut to cubes after almost freezing
1 teaspoon ground fenugreek seed (Purchase cracked ones. Seeds are like gravel to grind)
1 teaspoon crushed red pepper flakes
2 large garlic cloves, crushed
1/8 teaspoon sugar
1 teaspoon salt
2 teaspoons ground coriander
1/2 teaspoon dried fenugreek leaves or sub methi/shenbalile powder
1/2 teaspoon paprika
1/4 teaspoon black pepper
1/4 teaspoon savory
1/2 teaspoon turmeric
1 tablespoon vegetable oil
1 onion, chopped
4 bay leaves
1/2 pound plum tomatoes, chopped
1 cup chopped walnuts
3 tablespoons lemon juice
1/4 cup chopped cilantro
1. In heavy casserole, cover beef with 2 qts water. Bring to boil over high heat and skim. Reduce heat to low, cover, and simmer till meat is tender, about 2 hours.
2. Meanwhile, place ground fenugreek seed in mortar. Add red pepper and pound well. Add garlic, sugar, and salt; pound to a paste. Stir in the ground coriander, fenugreek leaves, paprika, black pepper, savory, and turmeric, set aside.
3. In a medium skillet, heat oil over low heat. Add onion and bay leaves, cover and cook, stirring frequently, till onion is very soft, about 10 minutes. Stir in tomatoes and pounded spices, and cook, stirring, for 10 minutes. Remove from heat.
4. Remove meat from the casserole and strain soup through a colandar into a large bowl. Skim fat from the liquid. Remove and discard bones, gristle, and hard pieces of fat from the beef. Cut the meat into 1-inch pieces. Return the meat and strained liquid to the casserole (you can omit this step if using boneless meat of course; just skim the fat).
5. In a food processor, puree the walnuts to a smooth paste. Add 1/2 c of the beef cooking liquid and process till creamy and smooth. Add to casserole along with the onion-tomato mixture and bring to a boil over moderately high heat. Cook till the soup thickens slightly, about 5 minutes. Add lemon juice, and season with salt, black pepper, and crushed red pepper to taste. Sprinkle with the chopped herbs, cover and let stand for 5 minutes before serving.
(6.) Serve with a dollop of sour cream.
Original recipe:
3 1/2 pounds trimmed beef short ribs, or 1 1/2-2 lbs round steak or lamb cut into 1-in pieces
1/2 tsp ground fenugreek seed
3/4 tsp crushed red pepper
2 large garlic cloves, smashed
1/8 tsp sugar
1 tsp salt
2 tsp ground coriander
1/2 tsp dried fenugreek leaves (methi in Indian stores, shenbalile in persian)
1/2 tsp sweet paprika
1/4 tsp freshly ground black pepper
1/2 tsp savory
2 pinches turmeric
1 tbsp vegetable oil
1 large onion, chopped
2 bay leaves
1/2 pound plum tomatoes, peeled, seeded, chopped
1 cup walnuts (I'd use 1 1/2 cups myself)
3 tbsp fresh lemon juice (or more to taste)
1/4 c mixed chopped fresh cilantro, celery leaves, and italian parsley
Note to Bob: "Having eaten some Circassian (expelled Georgians) and Georgian food in Turkey, I'd say this was a bit "watered down" a recipe. I usually add quite a bit more red pepper and lemon juice, as well as coriander and fenugreek leaves and black pepper. The combination of the lemon and the warmth of the black pepper really make this dish for me. I have also played with it a little in adding up to 2 cups of walnuts, making it a little more like a stew, a la Iranian fesenjan though nowhere as thick as that."
Anyway, I am sure you will love this dish! Enjoy. :-)
Bon appetit,
Olga Timokhina
NUTRITION FACTS
Amount per Serving
Calories 415 Calories From Fat 247
% Daily Value*
Total Fat 27g 42%
Saturated Fat 8g 38%
Cholesterol 107mg 36%
Sodium 352mg 15%
Total Carbohydrate 3g 1%
Dietary Fiber 2g 8%
Sugars 0g
Protein 36g
Vitamin A 6% Vitamin C 10%
Calcium 1% Iron 24%
* Percent Daily Values are based on a 2,000 calorie diet.
Thursday, June 5, 2008
Mary Tyler Moore's Almond Cookies (corrected)
Picture is Mint Chocolate Chip Version
Mary Tyler Moore's Almond Cookies (corrected)
Book: Steve
Chapter: Cookie
Makes 30 cookies, 15 servings.
The MTM recipe that has been floating around on the internet for
years is a bad recipe. Somebody, somewhere, transposed some ingredients or amounts, or something.
This is a pretty good corrected recipe.
Makes 30 cookies. Two cookies per serving at 13 gm/carb/serving.
The "leave it in the oven" technique is from my Mom. That's the way she always did it. Why fool with success?
Serves: 15
2 Jumbo egg egg whites (or 3 large)
Pinch salt
1/4 cup splenda
1/2 cup sugar
1/2 teaspoon cream of tartar
1 teaspoon vanilla extract
1 teaspoon almond extract
Preheat oven to 375 degrees.
Beat egg whites until frothy.
Add salt and cream of tartar and beat until stiff.
Add sugar and Splenda a tablespoon at a time, beating constantly.
Beat until glossy.
Add flavorings. Beat well.
Drop or pipe (I use a ziplock bag with a cut corner} by rounded tablespoonfuls on parchment lined cookie sheets.
Place in oven.
Immediately Turn OFF oven and let stand overnight or 6 hours minimum.
Don't open the oven prematurely.
...........................................
Any flavor of extract seems to work. Food coloring is nice for the mint or cherry varieties.
A favorite version, (butwith a marked increase in carbs) is mint extract and 1 package of mint chocolate chips.
NUTRITION FACTS
Amount Per Serving
Calories 26 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 0g 0%
Sugars 6g
Protein 0g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Sunday, June 1, 2008
Seafood Noodle Salad
Seafood Salad
Book: Steve's Diabetic Recipe Book ll
Family favorite. Not fancy but very satisfying.
Serves: 20 (Assume each person will actually eat 2 portions)
14 ounces Ring or Shell egg noodles
1 6-ounce can crab meat
1 6-ounce can shrimp
2 6-ounce cans water pack tuna (two cans) , drained
5 scallion, white and green parts sliced in 1/4 inch pieces
1 cup miracle whip
2 15-ounce cans sweet peas, drained
4 ribs celery, sliced in 1/4 inch pieces
2 cups green seedless grapes, sliced or cut in half.
Paprika, to taste
Prepare Ring or Shell Noodles per package instructions. Drain and rinse in colander. Place in large bowl.
Add drained seafood, scallions, miracle whip, celery, grapes and peas.
Gently mix. Try not to smash the peas.
Top with Paprika for presentation and taste.
Chill before serving.
NUTRITION FACTS
Amount Per Serving
Calories 141 Calories from Fat 54
% Daily Value*
Total Fat 6g 10%
Saturated Fat 1g 5%
Cholesterol 43mg 14%
Sodium 193mg 8%
Total Carbohydrate 17g 6%
Dietary Fiber 1g 4%
Sugars 1g
Protein 5g
Vitamin A 1% Vitamin C 2%
Calcium 1% Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet.
Bouillabaisse
Bouillabaisse
Book: Steve' diabetic recipe book
Chapter: SOUP
Really good. Can be served with a sauce rouille and crusty bread or crostini. Choose fresh tomatoes or canned (if low sodium). Some canned tomatoes are so salty they can ruin a soup.
Serves: 16
1 pound shrimp
1 pound scallops
1 pound shellfish
Any combination of firm ocean fish, shellfish, scallop,etc. will work. Fresh is better.
3 tablespoons olive oil
2 leeks, washed and sliced
1 fennel bulb, chopped
1/2 cup onions, chopped
1/4 cup parsley, chopped
2 teaspoons garlic minced
1/8 teaspoon thyme
1/2 teaspoon white pepper
1/8 teaspoon sage, rubbed
1 pinch saffron threads
1 orange, zested and juiced
2 28-ounce cans tomatoes, diced
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
Home made is much better if you have it.
1 8 1/2-ounce bottle clam juice
Saute leeks and onions in olive oil until wilted. Add parsley and garlic. Cook on medium heat, stirring until combined. Add thyme, sage and saffron, stir and cook one to two minutes. Add orange zest and juice, tomatoes, broth and clam juice. Season with white pepper. At time of service, bring base up to summer. Add shellfish, then fish. Cook until all seafood is just done. Serve in medium sized bowls accompanied by crostini or crusty bread.
NUTRITION FACTS
Amount Per Serving
Calories 115 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 2%
Cholesterol 56mg 19%
Sodium 676mg 28%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 5%
Sugars 1g
Protein 14g
Vitamin A 13% Vitamin C 33%
Calcium 1% Iron 5%
* Percent Daily Values are based on a 2,000 calorie diet.
Wednesday, May 21, 2008
PAVLOVA
8large egg whites
pinch of salt
1 2/3C sugar - I cut the sugar down and use 1 1/2 sugar So I use 1C splenda and 1/2C regular sugar
1T corn starch, 2t vinegar - I like balsamic and 1t rosewater -
If you don't have rosewater, use vanilla - will def change flavour of meringue
Preheat oven to 350'
Beat whites and salt until satiny, then start adding sugar a spoonful at a time until stiff and shiny
Sprinkle over cornstarch, vinegar and rosewater and fold in
Mound on parchment lined baking sheet in square or circle
Put in oven and immediately turn heat to 300' and cook for 1 3/4 hours
Can be made the night before
Leave in oven with door propped open
Cover with fresh whipped cream and any fruit you prefer and drizzle with pommegranite syrup
You can also fold into the meringue cocoa powder
I add rose petals
This is very easy
You can also cut the recipe down to 4 eggs for a smaller version and you can also make large dollop mounds as "cookies" to serve individual ones
pinch of salt
1 2/3C sugar - I cut the sugar down and use 1 1/2 sugar So I use 1C splenda and 1/2C regular sugar
1T corn starch, 2t vinegar - I like balsamic and 1t rosewater -
If you don't have rosewater, use vanilla - will def change flavour of meringue
Preheat oven to 350'
Beat whites and salt until satiny, then start adding sugar a spoonful at a time until stiff and shiny
Sprinkle over cornstarch, vinegar and rosewater and fold in
Mound on parchment lined baking sheet in square or circle
Put in oven and immediately turn heat to 300' and cook for 1 3/4 hours
Can be made the night before
Leave in oven with door propped open
Cover with fresh whipped cream and any fruit you prefer and drizzle with pommegranite syrup
You can also fold into the meringue cocoa powder
I add rose petals
This is very easy
You can also cut the recipe down to 4 eggs for a smaller version and you can also make large dollop mounds as "cookies" to serve individual ones
Thursday, May 1, 2008
Polish Dill Pickle Soup
Polish Dill Pickle Soup
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
I found this recipe folded up in a jacket pocket, just before I was going to toss the jacket in the washing machine. I don't know who gave it to me nor it's origin. If somebody claims to be the author, I'd be happy to credit them.
This soup is really good and crys for a side of kielbasa. You had better think about some crusty bread to go with it. The carb numbers are very low.
Serves: 10
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1 14 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
2 packets Chicken Bouillon Herb-Ox Sodium Free
2 medium carrots, coarsely grated
2 cups baker potatoes, peeled and cubed
2 ribs celery, thinley sliced
5 Polish dill pickles coarsely grated (don't use Kosher dills)
1/2 cup milk
2 tablespoons flour
1 egg
6 ounces sour cream
Pepper, to taste
1 tablespoon dried parsley
1 teaspoon dried dill weed
In a soup pot, using a diffuser, sweat the carrots and celery.
Add broth, bouillon, and potato.
Bring to a boil. Lower heat and simmer, covered for 10-15 minutes. (Until the potato softens)
Add grated pickle and continue cooking for 10-15 minutes.
In a small bowl, beat milk and flour until smooth. Temper with a small amount of the hot soup.
Add it to the pot and bring to a boil until slightly thickened.
Remove pot from the heat.
Add the pepper, parsley and dill weed. Stir.
In a small bowl, beat egg and sour cream. Temper with a small amount of the hot soup.
Add to soup and stir until smooth.
Serve.
Freezes and reheats reasonably well with a little bit of curdling to the texture.
NUTRITION FACTS
Amount Per Serving
Calories 68 Calories from Fat 21
% Daily Value*
Total Fat 2g 4%
Saturated Fat 1g 6%
Cholesterol 21mg 7%
Sodium 221mg 9%
Total Carbohydrate 9g 3%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g
Vitamin A 96% Vitamin C 5%
Calcium 3% Iron 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
I found this recipe folded up in a jacket pocket, just before I was going to toss the jacket in the washing machine. I don't know who gave it to me nor it's origin. If somebody claims to be the author, I'd be happy to credit them.
This soup is really good and crys for a side of kielbasa. You had better think about some crusty bread to go with it. The carb numbers are very low.
Serves: 10
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1 14 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
2 packets Chicken Bouillon Herb-Ox Sodium Free
2 medium carrots, coarsely grated
2 cups baker potatoes, peeled and cubed
2 ribs celery, thinley sliced
5 Polish dill pickles coarsely grated (don't use Kosher dills)
1/2 cup milk
2 tablespoons flour
1 egg
6 ounces sour cream
Pepper, to taste
1 tablespoon dried parsley
1 teaspoon dried dill weed
In a soup pot, using a diffuser, sweat the carrots and celery.
Add broth, bouillon, and potato.
Bring to a boil. Lower heat and simmer, covered for 10-15 minutes. (Until the potato softens)
Add grated pickle and continue cooking for 10-15 minutes.
In a small bowl, beat milk and flour until smooth. Temper with a small amount of the hot soup.
Add it to the pot and bring to a boil until slightly thickened.
Remove pot from the heat.
Add the pepper, parsley and dill weed. Stir.
In a small bowl, beat egg and sour cream. Temper with a small amount of the hot soup.
Add to soup and stir until smooth.
Serve.
Freezes and reheats reasonably well with a little bit of curdling to the texture.
NUTRITION FACTS
Amount Per Serving
Calories 68 Calories from Fat 21
% Daily Value*
Total Fat 2g 4%
Saturated Fat 1g 6%
Cholesterol 21mg 7%
Sodium 221mg 9%
Total Carbohydrate 9g 3%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g
Vitamin A 96% Vitamin C 5%
Calcium 3% Iron 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Sunday, April 6, 2008
Chicken Butternut Squash Soup with Herbes De Provence
Chicken Butternut Squash Soup with Herbes De Provence
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Wonderful, savory soup. Make up a batch of the Herbes de Provence instead of buying the costly specialty store product. The oatmeal helps this to be a creamy soup without cream.
Serves: 8
2 pounds butternut squash
1 tablespoon olive oil
2 ribs celery, in 1/4 inch slices, rough chopped
1 1/2 cups leeks (white and light green parts) or onion
2 teaspoons herbes de provence *See notes
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1/2 cup steel cut or long cooking oatmeal
1 pound chicken breasts, "George Formanized" and cut to bite size pieces
8 ounces mushrooms, sliced and rough chopped
Salt to taste
2 teaspoons basalmic vinegar
1/4 cup snipped chives or scallions
Pan fry or "George Formanize" the boneless, skinless chicken breasts until just done. Don't overcook. They will be getting a little more heat in the soup pot. When cool enough to handle, cut to bite sized pieces. Set aside.
Toss the butternut squashes in the microwave for about 12 minutes. Turn and microwave in 4 minute increments until fully cooked. Remove from the microwave, Cut each in half lengthwise and allow to cool enough to handle. Scoop out the seeds and discard. Remove the flesh from the skins. Set aside.
Using a diffuser, in a soup pot with the oil, sweat the leeks or onions and celery. Don't allow to brown.
Add the Herbes de Provence for about a minute to release the flavors.
Add the broth, squash and oatmeal.
Bring to a boil and reduce to a simmer for 15 minutes.
Place half the soup in a bowl or pot. Use a stick blender to make about half the soup creamy. Return to the soup pot.
Add the chicken, mushrooms, vinegar and salt. Stir and bring to temperature.
Garnish with chives at service.
Allow the diner to salt to taste
*Note:
You can make your own Herbes de Provence from any of a hundred recipes instead of purchasing ready made from the spice vendor.
It keeps in a ziplock bag for 6 months.
My version:
I crush each herb/spice using a mortar and pestle, place all in a small bowl and mix.
1 part Fennel seed
1 part Rosemary
2 part Marjoram
2 part Basil
2 part Thyme
2 part Savory
2 part Bay leaf
NUTRITION FACTS
Amount Per Serving
Calories 94 Calories from Fat 24
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 2%
Cholesterol 12mg 4%
Sodium 71mg 3%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Sugars 0g
Protein 7g
Vitamin A 12% Vitamin C 13%
Calcium 0% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Wonderful, savory soup. Make up a batch of the Herbes de Provence instead of buying the costly specialty store product. The oatmeal helps this to be a creamy soup without cream.
Serves: 8
2 pounds butternut squash
1 tablespoon olive oil
2 ribs celery, in 1/4 inch slices, rough chopped
1 1/2 cups leeks (white and light green parts) or onion
2 teaspoons herbes de provence *See notes
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1/2 cup steel cut or long cooking oatmeal
1 pound chicken breasts, "George Formanized" and cut to bite size pieces
8 ounces mushrooms, sliced and rough chopped
Salt to taste
2 teaspoons basalmic vinegar
1/4 cup snipped chives or scallions
Pan fry or "George Formanize" the boneless, skinless chicken breasts until just done. Don't overcook. They will be getting a little more heat in the soup pot. When cool enough to handle, cut to bite sized pieces. Set aside.
Toss the butternut squashes in the microwave for about 12 minutes. Turn and microwave in 4 minute increments until fully cooked. Remove from the microwave, Cut each in half lengthwise and allow to cool enough to handle. Scoop out the seeds and discard. Remove the flesh from the skins. Set aside.
Using a diffuser, in a soup pot with the oil, sweat the leeks or onions and celery. Don't allow to brown.
Add the Herbes de Provence for about a minute to release the flavors.
Add the broth, squash and oatmeal.
Bring to a boil and reduce to a simmer for 15 minutes.
Place half the soup in a bowl or pot. Use a stick blender to make about half the soup creamy. Return to the soup pot.
Add the chicken, mushrooms, vinegar and salt. Stir and bring to temperature.
Garnish with chives at service.
Allow the diner to salt to taste
*Note:
You can make your own Herbes de Provence from any of a hundred recipes instead of purchasing ready made from the spice vendor.
It keeps in a ziplock bag for 6 months.
My version:
I crush each herb/spice using a mortar and pestle, place all in a small bowl and mix.
1 part Fennel seed
1 part Rosemary
2 part Marjoram
2 part Basil
2 part Thyme
2 part Savory
2 part Bay leaf
NUTRITION FACTS
Amount Per Serving
Calories 94 Calories from Fat 24
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 2%
Cholesterol 12mg 4%
Sodium 71mg 3%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Sugars 0g
Protein 7g
Vitamin A 12% Vitamin C 13%
Calcium 0% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Thursday, April 3, 2008
Potato Chowder
I got this recipe from an e-mail recipe guy. He sends me diabetic recipes. Every once in a while it's a good one. I don't understand why he calls it curried because there is no curry in it. I put in dried parsley.
Curried Potato Chowder
Servings: 8
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tb dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogart
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Calories: 137Protein: 4 gSodium: 45 mgCholesterol: 41 mgFat: 1 gCarbohydrates: 30 gExchanges: 2 bread/starch
Curried Potato Chowder
Servings: 8
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tb dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogart
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Calories: 137Protein: 4 gSodium: 45 mgCholesterol: 41 mgFat: 1 gCarbohydrates: 30 gExchanges: 2 bread/starch
Thursday, March 27, 2008
Duck Leg Cacciatore
Thanks, StevieB, for inviting me to share a few recipes here. I think my Easter Sunday recipe may work well for my 1st contribution.
Ingredients:
4 duck legs1 duck breast
1 large yellow onion
6 large cloves of garlic
6 sprigs of thyme (4" sprigs)
1 sprig of rosemary (3" young sprig)
12 small or 4 large sage leaves
1 lb. small brown mushrooms
2 oz. dry porcini mushrooms
1C hot water1 28 oz. can of crushed tomatoes
2C water if crushed tomatoes are thick
1 14 1/2 oz. can of green olives
extra virgin olive oil
Directions: Place the dried porcini in a small bowl and cover with hot water. Score the fat and brown the duck over medium heat to render the fat, then remove the duck and place on a plate. Remove the fat from the pan and saute the diced onion in the pan using a small amount of olive oil. Mince the garlic and thyme and add to the saute pan, mixing it with the onions, then after sauteing a few minutes, add the fresh mushrooms.
If the mushrooms are not very small, slice them in half or quarters. Saute the mushrooms and then add minced parsley, sage, and rosemary for more sauteing. When you can smell the fragrance of the herbs, it's time to add the crushed tomatoes. I used Italia brand and it was much thicker than I had expected, so I added about half a can or almost 2 cups of water to thin it down, since this is a braised dish that requires long cooking. After the sauce goes in, reintroduce the duck meat and make certain that is is covered by the sauce. Add the drained olives, either green or black will be fine, and add the porcini at this time. Reserve the water the procini have soaked in and strain it into the pot for extra porcini flavor. Cook over medium heat uncovered until the sauce thickens a bit, then partially cover and simmer until the duck flesh is tender.
A side of Dreamfield pasta would be nice with this and the extra sauce will work well on the pasta too. I would recommend using Romano or another pecorino cheese with this sauce and sprinkling a small amount of fresh minced thyme over both the pasta and the duck legs.
Ingredients:
4 duck legs1 duck breast
1 large yellow onion
6 large cloves of garlic
6 sprigs of thyme (4" sprigs)
1 sprig of rosemary (3" young sprig)
12 small or 4 large sage leaves
1 lb. small brown mushrooms
2 oz. dry porcini mushrooms
1C hot water1 28 oz. can of crushed tomatoes
2C water if crushed tomatoes are thick
1 14 1/2 oz. can of green olives
extra virgin olive oil
Directions: Place the dried porcini in a small bowl and cover with hot water. Score the fat and brown the duck over medium heat to render the fat, then remove the duck and place on a plate. Remove the fat from the pan and saute the diced onion in the pan using a small amount of olive oil. Mince the garlic and thyme and add to the saute pan, mixing it with the onions, then after sauteing a few minutes, add the fresh mushrooms.
If the mushrooms are not very small, slice them in half or quarters. Saute the mushrooms and then add minced parsley, sage, and rosemary for more sauteing. When you can smell the fragrance of the herbs, it's time to add the crushed tomatoes. I used Italia brand and it was much thicker than I had expected, so I added about half a can or almost 2 cups of water to thin it down, since this is a braised dish that requires long cooking. After the sauce goes in, reintroduce the duck meat and make certain that is is covered by the sauce. Add the drained olives, either green or black will be fine, and add the porcini at this time. Reserve the water the procini have soaked in and strain it into the pot for extra porcini flavor. Cook over medium heat uncovered until the sauce thickens a bit, then partially cover and simmer until the duck flesh is tender.
A side of Dreamfield pasta would be nice with this and the extra sauce will work well on the pasta too. I would recommend using Romano or another pecorino cheese with this sauce and sprinkling a small amount of fresh minced thyme over both the pasta and the duck legs.
Saturday, March 22, 2008
Beluga Lentil Caviar Appetizer
Beluga Lentil Caviar Appetizer
Book: Steve's Diabetic Recipe Book ll
Chapter: Appetizer
Inspired by a recipe posted on www.cityline.ca
None of my vendors could supply "Caviar" or "Beluga" lentils. I did find Matpe Beans at an Indian grocery. I think that might be the correct name for this lentil bean.
The finished product does remind you, visually, of caviar. Obviously, there is no strong taste or texture semblance.
Serves: 25
1/2 cup beluga or caviar lentils (matpe beans)
1 shallot, finely diced
1 clove garlic finely minced
1 14 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
3 sprigs thyme
1 teaspoon Dijon style mustard
1 long cucumber
4 hard-boiled eggs
1/4 cup sour cream
1 teaspoon salt
1 tablespoon olive oil
In a small saucepan, using a diffuser, gently sweat the shallots and garlic in olive oil.
Add lentils. Stir a few times and add 8 ounces of the chicken broth, the sprigs of thyme, salt and Dijon mustard.
Simmer gently over low heat until the lentils are just cooked and tender to the bite. This may take an hour or two. Stir every 15 minutes and check doneness. Add more broth as needed. (You may even have to add a little water)
Remove from heat and cool for 20 minutes. There should be only a little or no liquid remaining in the pan. Don't allow to dry out or burn.
Take the cucumber, remove the strips of peel and slice about one quarter inch thick.
Slice the egg in an egg slicer.
Assemble appetizers by placing one slice of egg on top of each cucumber slice.
Place a half teaspoon of the lentils on top of the egg.
Garnish with sour cream.
NUTRITION FACTS
Amount Per Serving
Calories 26 Calories from Fat 13
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 2%
Cholesterol 24mg 8%
Sodium 160mg 7%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 3%
Sugars 0g
Protein 1g
Vitamin A 1% Vitamin C 1%
Calcium 1% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: Appetizer
Inspired by a recipe posted on www.cityline.ca
None of my vendors could supply "Caviar" or "Beluga" lentils. I did find Matpe Beans at an Indian grocery. I think that might be the correct name for this lentil bean.
The finished product does remind you, visually, of caviar. Obviously, there is no strong taste or texture semblance.
Serves: 25
1/2 cup beluga or caviar lentils (matpe beans)
1 shallot, finely diced
1 clove garlic finely minced
1 14 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
3 sprigs thyme
1 teaspoon Dijon style mustard
1 long cucumber
4 hard-boiled eggs
1/4 cup sour cream
1 teaspoon salt
1 tablespoon olive oil
In a small saucepan, using a diffuser, gently sweat the shallots and garlic in olive oil.
Add lentils. Stir a few times and add 8 ounces of the chicken broth, the sprigs of thyme, salt and Dijon mustard.
Simmer gently over low heat until the lentils are just cooked and tender to the bite. This may take an hour or two. Stir every 15 minutes and check doneness. Add more broth as needed. (You may even have to add a little water)
Remove from heat and cool for 20 minutes. There should be only a little or no liquid remaining in the pan. Don't allow to dry out or burn.
Take the cucumber, remove the strips of peel and slice about one quarter inch thick.
Slice the egg in an egg slicer.
Assemble appetizers by placing one slice of egg on top of each cucumber slice.
Place a half teaspoon of the lentils on top of the egg.
Garnish with sour cream.
NUTRITION FACTS
Amount Per Serving
Calories 26 Calories from Fat 13
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 2%
Cholesterol 24mg 8%
Sodium 160mg 7%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 3%
Sugars 0g
Protein 1g
Vitamin A 1% Vitamin C 1%
Calcium 1% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Sunday, March 16, 2008
Potato Coffee Soup
Potato Coffee Soup
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
A stray comment on a blog or in a chat room regarding Potato Coffee soup sent me on a quest. Google really wasn't much help. I did find a commercial recipe but it was really just mashed potatoes with a little coffee and some cream. It sounded pretty bland. I came up with this recipe on the first try and am very satisfied.
Serves: 4
1/2 ounce grated or finely chopped onions
2 pounds baker potatoes cut in half
Water for boiling or pressure cooker
4 tablespoons butter
1 pint half and half
1 cup freshly brewed coffee
8 ounces Swanson Chicken Broth
Salt and pepper to taste
Sliced almonds as garnish
In a soup pot, sweat the onions in a little of the butter. Don't allow to brown. Set aside.
In 2 quarts water, cook the potatoes in the pressure cooker for five minutes. Allow to cool down a little after steam subsides.
Rice the potatoes into the soup pot.
Set the stove burner to medium.
Add the rest of the butter.
Gently whisk.
Add the half and half, coffee and broth.
Gently whisk.
Add salt and pepper to taste.
When the soup comes to temperature, serve, garnishing with the almonds.
NUTRITION FACTS
Amount Per Serving
Calories 379 Calories from Fat 220
% Daily Value*
Total Fat 23g 36%
Saturated Fat 8g 40%
Cholesterol 70mg 23%
Sodium 372mg 15%
Total Carbohydrate 35g 12%
Dietary Fiber 3g 11%
Sugars 6g
Protein 4g
Vitamin A 16% Vitamin C 23%
Calcium 9% Iron 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
A stray comment on a blog or in a chat room regarding Potato Coffee soup sent me on a quest. Google really wasn't much help. I did find a commercial recipe but it was really just mashed potatoes with a little coffee and some cream. It sounded pretty bland. I came up with this recipe on the first try and am very satisfied.
Serves: 4
1/2 ounce grated or finely chopped onions
2 pounds baker potatoes cut in half
Water for boiling or pressure cooker
4 tablespoons butter
1 pint half and half
1 cup freshly brewed coffee
8 ounces Swanson Chicken Broth
Salt and pepper to taste
Sliced almonds as garnish
In a soup pot, sweat the onions in a little of the butter. Don't allow to brown. Set aside.
In 2 quarts water, cook the potatoes in the pressure cooker for five minutes. Allow to cool down a little after steam subsides.
Rice the potatoes into the soup pot.
Set the stove burner to medium.
Add the rest of the butter.
Gently whisk.
Add the half and half, coffee and broth.
Gently whisk.
Add salt and pepper to taste.
When the soup comes to temperature, serve, garnishing with the almonds.
NUTRITION FACTS
Amount Per Serving
Calories 379 Calories from Fat 220
% Daily Value*
Total Fat 23g 36%
Saturated Fat 8g 40%
Cholesterol 70mg 23%
Sodium 372mg 15%
Total Carbohydrate 35g 12%
Dietary Fiber 3g 11%
Sugars 6g
Protein 4g
Vitamin A 16% Vitamin C 23%
Calcium 9% Iron 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Real Mushroom(y) Soup
D Real Mushroom Soup
Book: Steve' diabetic recipe book
Chapter: SOUP
A half-pound of fresh portobello, shiitake or other specialty mushrooms intensifies the woodsy flavor of this soup. Even if you use only button mushrooms, this soup is well worth making. Very heavy mushroom content. Suggest small portions if you have a delicate stomach. Add a cup of prepared mashed potatoes or a roux of tapioca starch or flour at the end if you prefer a cream soup. You will have to adjust the carb numbers.
Serves: 6
2 pounds fresh button mushrooms
8 ounces fresh chanterelle, shiitake, oyster, hedgehog or
3 tablespoons butter
3 shallots, finely diced
2 cups chicken broth or vegetable broth
1/2 teaspoon salt
2 unbroken red chili peppers
1 cup half and half
Chives for garnish
Plain yogurt for garnish
Clean mushrooms by rubbing gently with a damp towel or paper towels. Some varieties might need to be brushed around the gills (beneath the cap) to dislodge dirt and debris.
Cut mushrooms into 1/4-inch cubes.
In a saucepan or soup pot, heat butter; add mushrooms and shallots. Cook for 30 minutes over low/medium heat. The mushrooms will concentrate to 25-33%.
Add vegetable broth, peppers and a little salt and pepper. Simmer for 20 minutes.
Adjust salt and pepper.
Add half and half and simmer, just until warm (8 to 10 minutes).
Cut chives into 1/2-inch lengths. Pour soup into individual bowls. Garnish with a swirl of yogurt in the center of each serving, and sprinkle with cut chives.
NUTRITION FACTS
Amount Per Serving
Calories 153 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 13%
Cholesterol 28mg 9%
Sodium 485mg 20%
Total Carbohydrate 8g 3%
Dietary Fiber 0g 0%
Sugars 2g
Protein 7g
Vitamin A 33% Vitamin C 60%
Calcium 3% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: SOUP
A half-pound of fresh portobello, shiitake or other specialty mushrooms intensifies the woodsy flavor of this soup. Even if you use only button mushrooms, this soup is well worth making. Very heavy mushroom content. Suggest small portions if you have a delicate stomach. Add a cup of prepared mashed potatoes or a roux of tapioca starch or flour at the end if you prefer a cream soup. You will have to adjust the carb numbers.
Serves: 6
2 pounds fresh button mushrooms
8 ounces fresh chanterelle, shiitake, oyster, hedgehog or
3 tablespoons butter
3 shallots, finely diced
2 cups chicken broth or vegetable broth
1/2 teaspoon salt
2 unbroken red chili peppers
1 cup half and half
Chives for garnish
Plain yogurt for garnish
Clean mushrooms by rubbing gently with a damp towel or paper towels. Some varieties might need to be brushed around the gills (beneath the cap) to dislodge dirt and debris.
Cut mushrooms into 1/4-inch cubes.
In a saucepan or soup pot, heat butter; add mushrooms and shallots. Cook for 30 minutes over low/medium heat. The mushrooms will concentrate to 25-33%.
Add vegetable broth, peppers and a little salt and pepper. Simmer for 20 minutes.
Adjust salt and pepper.
Add half and half and simmer, just until warm (8 to 10 minutes).
Cut chives into 1/2-inch lengths. Pour soup into individual bowls. Garnish with a swirl of yogurt in the center of each serving, and sprinkle with cut chives.
NUTRITION FACTS
Amount Per Serving
Calories 153 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 13%
Cholesterol 28mg 9%
Sodium 485mg 20%
Total Carbohydrate 8g 3%
Dietary Fiber 0g 0%
Sugars 2g
Protein 7g
Vitamin A 33% Vitamin C 60%
Calcium 3% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Navy Bean Soup (Pressure Cooker)
Navy Bean Soup (Pressure Cooker)
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Gets very thick and needs thinning before reheating. Freezes quite well. A favorite bean soup.
Serves: 6
1 cup chopped carrots
2 cups chopped celery (2 ribs)
1 1/2 cups chopped onions
1 clove chopped garlic
1 teaspoon worcestershire sauce
2 tablespoons olive oil
1 pound dry navy beans
1 14 1/2-ounce can diced tomatoes
1 49 1/2-ounce can Swanson Chicken Broth
Salt and pepper to taste
Heat 1 tablespoon of the olive oil in the pressure
cooker.
Add first 5 ingredients and saute for 2 minutes. Be careful not to burn the garlic.
Stir in the second tablespoon of oil. Add the remaining ingredients and stir well.
Cook at pressure for 20 minutes.
Use the Normal Release Method.
Serve immediately.
Add additional broth when reheating because soup will thicken as it stands.
NUTRITION FACTS
Amount Per Serving
Calories 335 Calories from Fat 40
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 51mg 2%
Total Carbohydrate 56g 19%
Dietary Fiber 9g 35%
Sugars 2g
Protein 17g
Vitamin A 85% Vitamin C 41%
Calcium 16% Iron 31%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Gets very thick and needs thinning before reheating. Freezes quite well. A favorite bean soup.
Serves: 6
1 cup chopped carrots
2 cups chopped celery (2 ribs)
1 1/2 cups chopped onions
1 clove chopped garlic
1 teaspoon worcestershire sauce
2 tablespoons olive oil
1 pound dry navy beans
1 14 1/2-ounce can diced tomatoes
1 49 1/2-ounce can Swanson Chicken Broth
Salt and pepper to taste
Heat 1 tablespoon of the olive oil in the pressure
cooker.
Add first 5 ingredients and saute for 2 minutes. Be careful not to burn the garlic.
Stir in the second tablespoon of oil. Add the remaining ingredients and stir well.
Cook at pressure for 20 minutes.
Use the Normal Release Method.
Serve immediately.
Add additional broth when reheating because soup will thicken as it stands.
NUTRITION FACTS
Amount Per Serving
Calories 335 Calories from Fat 40
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 51mg 2%
Total Carbohydrate 56g 19%
Dietary Fiber 9g 35%
Sugars 2g
Protein 17g
Vitamin A 85% Vitamin C 41%
Calcium 16% Iron 31%
* Percent Daily Values are based on a 2,000 calorie diet.
Mushroom Chicken Soup
Mushroom Chicken Soup
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Mushroom soup is one of my favorites. I have several recipes. This is a very tasty one. Using home made broth or stock will further reduce the sodium numbers.
Serves: 16
2 ribs celery, chopped fine
1 cup onions, chopped
8 ounces carrots chopped
16 ounces baker potatoes
16 ounces chicken breasts
1 1/2 pounds mushrooms,sliced
3 14 1/2-ounce cans "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
2 14 1/2-ounce cans Beef Broth Low Sodium
3 ounces Merlot or similar wine
16 ounces half and half
1/4 teaspoon ground nutmeg
Ground pepper to taste
George Formanize the chicken breasts and set aside to cool a little.
When cool enough to handle, dice to bite sized.
Chop or dice the celery, carrot and onion . Place in a soup pot with oil and sweat. Do not brown.
Boil the potato. Allow to cool enough to peel.
When the vegetables are ready, to the soup pot, add two cans of chicken broth and two cans of beef broth.
Raise the temperature to medium and use a diffuser if you have one,
Toss in 1/2 the chicken and 1/2 the sliced mushrooms and the cooked potato.
Bring to temperature and simmer for 30 minutes.
Use a stick blender to puree the soup. A stand blender will work but you need to do it in small batches.
Add the rest of the chicken and mushrooms.
Stir and bring to temperature.
Add the pepper, nutmeg, wine and half & half.
Decide if the soup is too thick. If so, add the third can of chicken broth.
Enjoy.
Keeps at least 5 days in the fridge.
NUTRITION FACTS
Amount Per Serving
Calories 54 Calories from Fat 3
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0g 0%
Cholesterol 6mg 2%
Sodium 342mg 14%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 5g
Vitamin A 59% Vitamin C 7%
Calcium 0% Iron 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve's Diabetic Recipe Book ll
Chapter: soups
Mushroom soup is one of my favorites. I have several recipes. This is a very tasty one. Using home made broth or stock will further reduce the sodium numbers.
Serves: 16
2 ribs celery, chopped fine
1 cup onions, chopped
8 ounces carrots chopped
16 ounces baker potatoes
16 ounces chicken breasts
1 1/2 pounds mushrooms,sliced
3 14 1/2-ounce cans "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
2 14 1/2-ounce cans Beef Broth Low Sodium
3 ounces Merlot or similar wine
16 ounces half and half
1/4 teaspoon ground nutmeg
Ground pepper to taste
George Formanize the chicken breasts and set aside to cool a little.
When cool enough to handle, dice to bite sized.
Chop or dice the celery, carrot and onion . Place in a soup pot with oil and sweat. Do not brown.
Boil the potato. Allow to cool enough to peel.
When the vegetables are ready, to the soup pot, add two cans of chicken broth and two cans of beef broth.
Raise the temperature to medium and use a diffuser if you have one,
Toss in 1/2 the chicken and 1/2 the sliced mushrooms and the cooked potato.
Bring to temperature and simmer for 30 minutes.
Use a stick blender to puree the soup. A stand blender will work but you need to do it in small batches.
Add the rest of the chicken and mushrooms.
Stir and bring to temperature.
Add the pepper, nutmeg, wine and half & half.
Decide if the soup is too thick. If so, add the third can of chicken broth.
Enjoy.
Keeps at least 5 days in the fridge.
NUTRITION FACTS
Amount Per Serving
Calories 54 Calories from Fat 3
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0g 0%
Cholesterol 6mg 2%
Sodium 342mg 14%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 5g
Vitamin A 59% Vitamin C 7%
Calcium 0% Iron 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Friday, March 14, 2008
Apple Raisin Oatmeal Cookies
This recipe is from the Equal collection of recipes but I used Splenda and the Splenda brown sugar.
Apple Raisin Oatmeal Cookies
Ingredients:
1 1/4 cups Equal® Spoonful
1 cup unsweetened applesauce
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 large egg
1/3 cup 2% milk
2 teaspoons vanilla extract (I use 2 Tablespoons)
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
Directions:
Combine Equal®, applesauce, brown sugar, butter, egg, milk and vanilla.
Mix with electric mixer until well blended.
Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350°F oven 10 to 12 minutes or until light golden in color.
Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
*May substitute 30 packets Equal® sweetener.
** Apple butter may be substituted for the unsweetened applesauce.
Makes About 4 Dozen.
Dietary Exchanges: 1 Starch, 1 Fat Nutrients Per Serving: 63 Calories 1 g Protein 11 g Carbohydrate 8 mg Cholesterol 43 mg Sodium
Recipe provided courtesy of Merisant Corporation® and the NutraSweet Company, makers of Equal®.
Apple Raisin Oatmeal Cookies
Ingredients:
1 1/4 cups Equal® Spoonful
1 cup unsweetened applesauce
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 large egg
1/3 cup 2% milk
2 teaspoons vanilla extract (I use 2 Tablespoons)
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
Directions:
Combine Equal®, applesauce, brown sugar, butter, egg, milk and vanilla.
Mix with electric mixer until well blended.
Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350°F oven 10 to 12 minutes or until light golden in color.
Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
*May substitute 30 packets Equal® sweetener.
** Apple butter may be substituted for the unsweetened applesauce.
Makes About 4 Dozen.
Dietary Exchanges: 1 Starch, 1 Fat Nutrients Per Serving: 63 Calories 1 g Protein 11 g Carbohydrate 8 mg Cholesterol 43 mg Sodium
Recipe provided courtesy of Merisant Corporation® and the NutraSweet Company, makers of Equal®.
October Bisque
I found this soup recipe in a diabetic magazine at the doctor's office.
Unfortunately I lost the name of the magazine
The soup is quite goo and I really recommend it.
October Bisque
Prep Time: 20 Minutes
Servings: 8
Difficulty Level: 2
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar 2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender.
Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth.
Add tomato and remaining ingredients to broth.
Heat to serve.
Calories: 154
Protein: 4 g
Sodium: 764 mg
Cholesterol: 16 mg
Fat: 7.5 g
Carbohydrates: 19 g
Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
Unfortunately I lost the name of the magazine
The soup is quite goo and I really recommend it.
October Bisque
Prep Time: 20 Minutes
Servings: 8
Difficulty Level: 2
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar 2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender.
Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth.
Add tomato and remaining ingredients to broth.
Heat to serve.
Calories: 154
Protein: 4 g
Sodium: 764 mg
Cholesterol: 16 mg
Fat: 7.5 g
Carbohydrates: 19 g
Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
Monday, March 10, 2008
Hot Artichoke Dip
2 cans artichokes, drained and quartered
1 c. mayonnaise
1/4 t hot sauce
1/4 t paprika
1/4 t black pepper
1 c. Parmesan cheese
8 oz. pkg. shredded Mozzarella cheese
Pinch each of garlic salt, onion salt, salt and pepper
Mix all ingredients in a 1-quart casserole dish.
Bake at 350 degrees for 1/2 hour.
Serve with lower carbohydrate chips, crackers or bread.
1 c. mayonnaise
1/4 t hot sauce
1/4 t paprika
1/4 t black pepper
1 c. Parmesan cheese
8 oz. pkg. shredded Mozzarella cheese
Pinch each of garlic salt, onion salt, salt and pepper
Mix all ingredients in a 1-quart casserole dish.
Bake at 350 degrees for 1/2 hour.
Serve with lower carbohydrate chips, crackers or bread.
Sunday, March 9, 2008
Hrin (beets)
Hrin (beets condiment)
Book: Steve' diabetic recipe book
Chapter: ETHNIC RUSSIAN
This is a terrific traditional Russian holiday food. Served as a small side to the Easter meal or slathered on a "leftovers" sandwich with ham and hrutka. This is one of my favorites.
It resembles that chopped up jello whipped cream goo that the church ladies serve at after funerals brunches.
Serves: 64 1 T = 1 serving
3 14 1/2-ounce cans sliced or whole beets OR 2 pounds cooked fresh beets for lower sodium content.
1 pint sour cream
3 tablespoons horseradish plus more to taste
Vinegar (optional)
Finely chop beets or grind in an old fashion meat grinder. Do not use the blade of a food processor. The beets turn to mush.
Whole fresh or whole canned beets can be processed using the shredder disk of the processor and then chopped very fine.
Drain in a colander to let juices drip out. Even dry the chopped beets a bit with paper towel.
In a bowl, gently mix the beets, sour cream, prepared horseradish and optional vinegar.
Let sit a few minutes to let flavor develop.
Add more horseradish to taste.
Keeps for a week in the fridge
NUTRITION FACTSAmount per ServingCalories 54 Calories From Fat 21 % Daily Value*Total Fat 2g 3% Saturated Fat 1g 5% Cholesterol 19mg 6% Sodium 875mg 36%Total Carbohydrate 2g 1% Dietary Fiber 0g 0% Sugars 1g Protein 5g Vitamin A 0% Vitamin C 2%Calcium 0% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: ETHNIC RUSSIAN
This is a terrific traditional Russian holiday food. Served as a small side to the Easter meal or slathered on a "leftovers" sandwich with ham and hrutka. This is one of my favorites.
It resembles that chopped up jello whipped cream goo that the church ladies serve at after funerals brunches.
Serves: 64 1 T = 1 serving
3 14 1/2-ounce cans sliced or whole beets OR 2 pounds cooked fresh beets for lower sodium content.
1 pint sour cream
3 tablespoons horseradish plus more to taste
Vinegar (optional)
Finely chop beets or grind in an old fashion meat grinder. Do not use the blade of a food processor. The beets turn to mush.
Whole fresh or whole canned beets can be processed using the shredder disk of the processor and then chopped very fine.
Drain in a colander to let juices drip out. Even dry the chopped beets a bit with paper towel.
In a bowl, gently mix the beets, sour cream, prepared horseradish and optional vinegar.
Let sit a few minutes to let flavor develop.
Add more horseradish to taste.
Keeps for a week in the fridge
NUTRITION FACTSAmount per ServingCalories 54 Calories From Fat 21 % Daily Value*Total Fat 2g 3% Saturated Fat 1g 5% Cholesterol 19mg 6% Sodium 875mg 36%Total Carbohydrate 2g 1% Dietary Fiber 0g 0% Sugars 1g Protein 5g Vitamin A 0% Vitamin C 2%Calcium 0% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Hrutka (Egg Cheese ball)
HRUTKA (Egg Cheese Ball)
Book: Steve' diabetic recipe book
Chapter: ETHNIC RUSSIAN
This food is traditionally served as a side for the Easter meal.
"Leftovers" ham sandwiches get a slice of Hrutka and a slather of "Hrin"
Great any time of year. Eaten as a side to a meal or as a condiment in a sandwich.
Cholesterol is high but carbs are not.
Serves: 15
1 dozen eggs
1 quart milk
1 teaspoon salt
In a bowl beat a dozen shelled, large or jumbo eggs.
Place the eggs, salt and milk in a heavy pot.
Stir constantly over medium heat until the mixture looks like "curds and whey"
Prepare a colander with a few layers of cheese cloth or very clean old "T" shirt material.
In the prepared colander, pour in the curds and let the whey flow through.
Tie off the cloth so the cheese ball can be hung and allowed to drain for a few hours.
Minnesota at Easter time usually gives cool temperatures so I have a nail in the garage rafters dedicated for this purpose.
In warm temperatures, some method of draining in a refrigerator is necessary.
To serve, slice the ball in half or in thirds and then at 90° to make fairly unform slices.
NUTRITION FACTS
Amount Per Serving
Calories 77 Calories from Fat 32
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 6%
Cholesterol 173mg 58%
Sodium 243mg 10%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Sugars 3g
Protein 7g
Vitamin A 7% Vitamin C 1%
Calcium 10% Iron 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: ETHNIC RUSSIAN
This food is traditionally served as a side for the Easter meal.
"Leftovers" ham sandwiches get a slice of Hrutka and a slather of "Hrin"
Great any time of year. Eaten as a side to a meal or as a condiment in a sandwich.
Cholesterol is high but carbs are not.
Serves: 15
1 dozen eggs
1 quart milk
1 teaspoon salt
In a bowl beat a dozen shelled, large or jumbo eggs.
Place the eggs, salt and milk in a heavy pot.
Stir constantly over medium heat until the mixture looks like "curds and whey"
Prepare a colander with a few layers of cheese cloth or very clean old "T" shirt material.
In the prepared colander, pour in the curds and let the whey flow through.
Tie off the cloth so the cheese ball can be hung and allowed to drain for a few hours.
Minnesota at Easter time usually gives cool temperatures so I have a nail in the garage rafters dedicated for this purpose.
In warm temperatures, some method of draining in a refrigerator is necessary.
To serve, slice the ball in half or in thirds and then at 90° to make fairly unform slices.
NUTRITION FACTS
Amount Per Serving
Calories 77 Calories from Fat 32
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 6%
Cholesterol 173mg 58%
Sodium 243mg 10%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Sugars 3g
Protein 7g
Vitamin A 7% Vitamin C 1%
Calcium 10% Iron 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Russian Borscht
RUSSIAN BORSCHT
Book: Steve' diabetic recipe book
Chapter: SOUP
Beets, Cabbage and Beef. Very filling.
Serve with heavy bread and lite sour cream.
The bread adds some carbs. The soup has very low carbohydrate numbers.
Sodium levels are high but you can sub fresh or lo salt versions for the canned items.
There is no need to add sugar, xylitol or stevia. It is sweet enough as it is.
You can add more vinegar. Mushrooms and turnips can be added for extra taste.
This in not a one beet, poor man's borscht. Very thick and hearty.
Serves: 16
2 pounds beef sirloin steaks, cut up 1/2 to 3/4 inch cubes. Remove as much fat as possible.
4 ounces bacon, cooked to near crisp in soup pot. Save fat for browning beef.
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1 32-fluid ounce box Swanson's Broth: Beef
3 15-ounce cans sliced Albertson's Sliced Beats, drained and cut into 3/8 inch jullienne or similar
1 medium onion, chopped
1 14 1/2-ounce can diced or pureed tomatoes
1 pound carrots, baby sized or sliced
1 pound shredded cabbage
2 tablespoons butter
Pepper, to taste
3 bay leaves
3 tablespoons vinegar
Lite sour cream, for garnish/topping
In a soup pot, place bay leaves, chicken and beef broths. Start to heat . In a high sided frying pan or pot, nearly crisp the bacon. Remove bacon, cut up or crumble and place in soup pot. In the bacon renderings, sweat or saute the onions, then place them in soup pot. Brown the beef. Add to the soup pot. Simmer 1 1/2 hours.
In the frying pan or pot add a little butter. Add carrots for a few minutes. Add cabbage for a few minutes. When the cabbage is wilted/reduced add to the soup pot. Add rest of ingredients (except sour cream) and simmer 15-30 minutes. You can use the canned beet juice if it isn't a high sodium brand, otherwise, discard. Too salty? Add some diced potato for last simmer.
NUTRITION FACTS
Amount Per Serving
Calories 220 Calories from Fat 98
% Daily Value*
Total Fat 11g 16%
Saturated Fat 4g 19%
Cholesterol 52mg 17%
Sodium 471mg 20%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 10%
Sugars 4g
Protein 19g
Vitamin A 123% Vitamin C 34%
Calcium 2% Iron 12%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: SOUP
Beets, Cabbage and Beef. Very filling.
Serve with heavy bread and lite sour cream.
The bread adds some carbs. The soup has very low carbohydrate numbers.
Sodium levels are high but you can sub fresh or lo salt versions for the canned items.
There is no need to add sugar, xylitol or stevia. It is sweet enough as it is.
You can add more vinegar. Mushrooms and turnips can be added for extra taste.
This in not a one beet, poor man's borscht. Very thick and hearty.
Serves: 16
2 pounds beef sirloin steaks, cut up 1/2 to 3/4 inch cubes. Remove as much fat as possible.
4 ounces bacon, cooked to near crisp in soup pot. Save fat for browning beef.
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1 32-fluid ounce box Swanson's Broth: Beef
3 15-ounce cans sliced Albertson's Sliced Beats, drained and cut into 3/8 inch jullienne or similar
1 medium onion, chopped
1 14 1/2-ounce can diced or pureed tomatoes
1 pound carrots, baby sized or sliced
1 pound shredded cabbage
2 tablespoons butter
Pepper, to taste
3 bay leaves
3 tablespoons vinegar
Lite sour cream, for garnish/topping
In a soup pot, place bay leaves, chicken and beef broths. Start to heat . In a high sided frying pan or pot, nearly crisp the bacon. Remove bacon, cut up or crumble and place in soup pot. In the bacon renderings, sweat or saute the onions, then place them in soup pot. Brown the beef. Add to the soup pot. Simmer 1 1/2 hours.
In the frying pan or pot add a little butter. Add carrots for a few minutes. Add cabbage for a few minutes. When the cabbage is wilted/reduced add to the soup pot. Add rest of ingredients (except sour cream) and simmer 15-30 minutes. You can use the canned beet juice if it isn't a high sodium brand, otherwise, discard. Too salty? Add some diced potato for last simmer.
NUTRITION FACTS
Amount Per Serving
Calories 220 Calories from Fat 98
% Daily Value*
Total Fat 11g 16%
Saturated Fat 4g 19%
Cholesterol 52mg 17%
Sodium 471mg 20%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 10%
Sugars 4g
Protein 19g
Vitamin A 123% Vitamin C 34%
Calcium 2% Iron 12%
* Percent Daily Values are based on a 2,000 calorie diet.
Beef Casserole
Beef Casserole
6 servings
Ingredients
Cooking spray
4 ounces potato
1 cup shredded low-fat mozzarella cheese
1 pound lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes including juice
1 Tablespoon chili powder
1 teaspoon cocoa powder
1/4 teaspoon nutmeg
2 cups shredded green cabbage
salt and pepper to taste
1 Tablespoon Louisiana Hot Sauce
6 slices pickled jalapeno peppers
Preheat oven to 375°F
Lightly coat a 2-quart casserole with cooking spray.
Peel and grate the potato into a bowl.
Stir in 1/4 cup of the cheese.
Spread evenly over the bottom of the prepared casserole.
Bake for 15 to 20 minutes, until potato is brown and crispy.
Meanwhile, brown ground beef, onion, and garlic in a large pan.
Stir in tomatoes with juice, chili powder, cocoa, nutmeg and the cabbage.
Season with salt and pepper to taste.
Saute for a minute or two.
If too dry, add 1 Tablespoon beer, wine, water or apple juice at a time.
When potatoes are done, spoon beef mixture on top of potatoes.
Top with remaining cheese and jalapeño slices.
Bake for 25 to 30 minutes, until hot and bubbly.
Serve at once.
Per serving: 235 calories, 24 g protein, 11 g total fat , 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
6 servings
Ingredients
Cooking spray
4 ounces potato
1 cup shredded low-fat mozzarella cheese
1 pound lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes including juice
1 Tablespoon chili powder
1 teaspoon cocoa powder
1/4 teaspoon nutmeg
2 cups shredded green cabbage
salt and pepper to taste
1 Tablespoon Louisiana Hot Sauce
6 slices pickled jalapeno peppers
Preheat oven to 375°F
Lightly coat a 2-quart casserole with cooking spray.
Peel and grate the potato into a bowl.
Stir in 1/4 cup of the cheese.
Spread evenly over the bottom of the prepared casserole.
Bake for 15 to 20 minutes, until potato is brown and crispy.
Meanwhile, brown ground beef, onion, and garlic in a large pan.
Stir in tomatoes with juice, chili powder, cocoa, nutmeg and the cabbage.
Season with salt and pepper to taste.
Saute for a minute or two.
If too dry, add 1 Tablespoon beer, wine, water or apple juice at a time.
When potatoes are done, spoon beef mixture on top of potatoes.
Top with remaining cheese and jalapeño slices.
Bake for 25 to 30 minutes, until hot and bubbly.
Serve at once.
Per serving: 235 calories, 24 g protein, 11 g total fat , 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
Beef With Pea Pods
Beef With Pea Pods
Lo Fat Lo Carb Very filling.
Makes three large servings
Serves: 3
To further lower the carbohydrate numbers, serve over "riced" cauliflower or the Orzo style Shirataki. (Very hard to find. Internet available, though)
1/2 cup rice, prepare according to pkg instructions. Set aside.
4 1/2 ounces beef steaks,sliced very thin. (I use No Name(R) brand)
1 1/2 cups snow peas, break off tips
1 rib celery, sliced thin
8 ounces can water chestnuts, sliced
6 ounces mushrooms, fresh, sliced
1/4 cup onions, slice thin, cut to one inch pieces
1/2 cup carrots, sliced thin
1/2 cup red bell peppers, sliced thin and cut to one inch pieces
1/2 cup beef broth
3 tablespoons oyster sauce
1-3 tablespoons Crystal brand Louisiana hot pepper sauce
1 teaspoon tapioca starch, mix in small bowl with 1/2 cup water
1-2 teaspoons garlic, chopped (in jar from grocery)
1-2 teaspoons ginger, prepared (in jar from refrigerated section at grocery)
2 tablespoons vegetable oil
WOK cook this recipe.
"Hot WOK, cold oil".
Stir fry onion, carrot, celery, garlic and ginger.
Add snow peas and peppers, stir fry
.
Move everything to wall of WOK. Add beef and stir fry.
Add mushrooms, water chestnuts, stir fry all together.
Make a small opening in the contents of the WOK (like a volcano) add broth and hot sauce. Get it bubbling.
Then add some of the starch mixture and stir just that area of the wok.
Add more starch mixture if necessary.The sauce should thicken a little.
Quickly toss all together.
Serve over rice (small amount), broken up, cooked Dreamfield's noodles or orzo style Shiritaki noodles.
NUTRITION FACTS
Amount Per Serving
Calories 377
Calories from Fat 114 %
Total Fat 14g 21%
Saturated Fat 3g 16%
Cholesterol 29mg 10%
Sodium 355mg 15%
Total Carbohydrate 50g 17%
Dietary Fiber 4g 17%
Sugars 33g
Protein 15g
Vitamin A 80%
Vitamin C 25%
Calcium 5%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Lo Fat Lo Carb Very filling.
Makes three large servings
Serves: 3
To further lower the carbohydrate numbers, serve over "riced" cauliflower or the Orzo style Shirataki. (Very hard to find. Internet available, though)
1/2 cup rice, prepare according to pkg instructions. Set aside.
4 1/2 ounces beef steaks,sliced very thin. (I use No Name(R) brand)
1 1/2 cups snow peas, break off tips
1 rib celery, sliced thin
8 ounces can water chestnuts, sliced
6 ounces mushrooms, fresh, sliced
1/4 cup onions, slice thin, cut to one inch pieces
1/2 cup carrots, sliced thin
1/2 cup red bell peppers, sliced thin and cut to one inch pieces
1/2 cup beef broth
3 tablespoons oyster sauce
1-3 tablespoons Crystal brand Louisiana hot pepper sauce
1 teaspoon tapioca starch, mix in small bowl with 1/2 cup water
1-2 teaspoons garlic, chopped (in jar from grocery)
1-2 teaspoons ginger, prepared (in jar from refrigerated section at grocery)
2 tablespoons vegetable oil
WOK cook this recipe.
"Hot WOK, cold oil".
Stir fry onion, carrot, celery, garlic and ginger.
Add snow peas and peppers, stir fry
.
Move everything to wall of WOK. Add beef and stir fry.
Add mushrooms, water chestnuts, stir fry all together.
Make a small opening in the contents of the WOK (like a volcano) add broth and hot sauce. Get it bubbling.
Then add some of the starch mixture and stir just that area of the wok.
Add more starch mixture if necessary.The sauce should thicken a little.
Quickly toss all together.
Serve over rice (small amount), broken up, cooked Dreamfield's noodles or orzo style Shiritaki noodles.
NUTRITION FACTS
Amount Per Serving
Calories 377
Calories from Fat 114 %
Total Fat 14g 21%
Saturated Fat 3g 16%
Cholesterol 29mg 10%
Sodium 355mg 15%
Total Carbohydrate 50g 17%
Dietary Fiber 4g 17%
Sugars 33g
Protein 15g
Vitamin A 80%
Vitamin C 25%
Calcium 5%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Saturday, March 8, 2008
Herring Supreme
I always tried the herring in creme sauce that grandma served for the Christmas holidays. It was pretty strong so I never ate more than one piece. I got this recipe in an email . It was devoured by 5 people on a Sunday afternoon.
HERRING SUPREME
8 servings (4 cups total)
Source: "The New Family Cookbook for People with Diabetes"
INGREDIENTS
One 12-ounce jar herring in wine sauce, rinsed, drained, and cut into bite-size pieces
1/2 cup light sour cream
1/4 cup fat-free mayonnaise
2 medium carrots, peeled and shredded
1 medium green bell pepper, cored, seeded, and diced
1 medium apple, peeled, cored, and diced
3/4 cup chopped onion
1 tablespoon fresh lemon juice
2 teaspoons sugar
1 teaspoon celery seed
DIRECTIONS
Combine all the ingredients in a large bowl. If time permits, chill several hours before serving.
Serve with low carb crackers or celery as dippers.
Nutritional Information Per Serving (1/2 cup): Calories: 111, Fat: 4 g, Cholesterol: 21 mg, Sodium: 244 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 4 g Diabetic Exchanges: 1 Starch, 1/2 Fat
HERRING SUPREME
8 servings (4 cups total)
Source: "The New Family Cookbook for People with Diabetes"
INGREDIENTS
One 12-ounce jar herring in wine sauce, rinsed, drained, and cut into bite-size pieces
1/2 cup light sour cream
1/4 cup fat-free mayonnaise
2 medium carrots, peeled and shredded
1 medium green bell pepper, cored, seeded, and diced
1 medium apple, peeled, cored, and diced
3/4 cup chopped onion
1 tablespoon fresh lemon juice
2 teaspoons sugar
1 teaspoon celery seed
DIRECTIONS
Combine all the ingredients in a large bowl. If time permits, chill several hours before serving.
Serve with low carb crackers or celery as dippers.
Nutritional Information Per Serving (1/2 cup): Calories: 111, Fat: 4 g, Cholesterol: 21 mg, Sodium: 244 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 4 g Diabetic Exchanges: 1 Starch, 1/2 Fat
Thursday, March 6, 2008
Chile Con Carne
I have been making this for more than a year and I don't get tired of it. I got the recipe in an email from some web sight that I was going to but I can't remember waht one.
Chile Con Carne
8 servings
INGREDIENTS
- Vegetable cooking spray
- 1 pound 95% lean ground beef
- 1-1/2 cups chopped onions
- 1 cup chopped green bell pepper
- 2 cloves garlic, minced
- 1-2 tablespoons chili powder
- 2 teaspoons dried cumin
- 1 teaspoon dried oregano leaves
- 1/4 teaspoon ground cloves - 2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
- 1 can (6 ounces) reduced-sodium tomato paste
- 3/4 cup beer or reduced-sodium beef broth
- 1 tablespoon packed light brown sugar
- 2-3 teaspoons unsweetened cocoa
- 1 can (15 ounces) red kidney beans, rinsed, drained
- Salt and pepper, to taste
- 1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
- 1/2 cup thinly sliced green onions and tops
- 1/2 cup fat-free sour cream
DIRECTIONS Spray large saucepan with cooking spray; heat over medium heat until hot.
Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes.
Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture.
Heat to boiling; reduce heat and simmer, covered, 1 hour.
Stir in beans and simmer, uncovered, to thicken, if desired.
Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving (1 cup): Calories: 220, Fat: 3.6 g, Saturated Fat: 1 g, Cholesterol: 32.5 mg, Sodium: 224 mg, Protein: 21.9 g, Carbohydrate: 28.7 g Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat http://anchorage.craigslist.org/forums/?ID=47918328
Chile Con Carne
8 servings
INGREDIENTS
- Vegetable cooking spray
- 1 pound 95% lean ground beef
- 1-1/2 cups chopped onions
- 1 cup chopped green bell pepper
- 2 cloves garlic, minced
- 1-2 tablespoons chili powder
- 2 teaspoons dried cumin
- 1 teaspoon dried oregano leaves
- 1/4 teaspoon ground cloves - 2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
- 1 can (6 ounces) reduced-sodium tomato paste
- 3/4 cup beer or reduced-sodium beef broth
- 1 tablespoon packed light brown sugar
- 2-3 teaspoons unsweetened cocoa
- 1 can (15 ounces) red kidney beans, rinsed, drained
- Salt and pepper, to taste
- 1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
- 1/2 cup thinly sliced green onions and tops
- 1/2 cup fat-free sour cream
DIRECTIONS Spray large saucepan with cooking spray; heat over medium heat until hot.
Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes.
Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture.
Heat to boiling; reduce heat and simmer, covered, 1 hour.
Stir in beans and simmer, uncovered, to thicken, if desired.
Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.
Nutritional Information Per Serving (1 cup): Calories: 220, Fat: 3.6 g, Saturated Fat: 1 g, Cholesterol: 32.5 mg, Sodium: 224 mg, Protein: 21.9 g, Carbohydrate: 28.7 g Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat http://anchorage.craigslist.org/forums/?ID=47918328
Wednesday, March 5, 2008
Candied Walnuts/Sugared Walnuts
Pre-heat oven at 300'
In a large plastic resealable storage bag add:
1/2C Splenda Brown Sugar Blend
1t cinammon
1/4t salt
1/2t cayenne pepper or chili powder
1/4t each ground cloves, cumin powder, ginger and nutmeg
Shake
In a large bowl beat until foamy 2 egg whites with 1T water and 1/2t vanilla
Add walnut halves - enough that will cover and use up the egg whites
Add nuts to sugar/spice blend and shake bag well
On a prepared cookie sheet - I use a silpat - sprayed with cooking spray - pour out nuts and bake until fairly dry - 30min more or less
Stir nuts after first 15min
Let cool on tray completely and store in a container
You can substitute pecans
Bok Choy Saute
BOK CHOY SAUTE
Yield: 2 servings
Source: "Magic Menus for People with Diabetes" http://diabeticgourmet.com/book_archive/details/3.shtml
I don't think this is copyrighted. They sent it out to me on an email subscription.
It's very tasty but the carbs are very low. The first time I fixed it, I ate both helpings as dinner and was surprised when I went dangerously low on BS two hours later. Now I have a little bread or carby vegetable with it.
INGREDIENTS -
1 tablespoon sesame oil -
1 clove garlic, crushed -
8 ounces pork tenderloin, thinly sliced -
1 cup sliced shiitake or other mushrooms -
1-1/2 cups sliced bok choy, with leaves -
4 ounces (1/2 8-ounce can) water chestnuts, drained -
1 tablespoon lite soy sauce
DIRECTIONS
Heat oil in large skillet or wok over medium-high heat and stir-fry garlic 1 minute.
Add pork, stirring constantly, and stir-fry 3-5 minutes.
Add mushrooms and stir-fry for 1 minute.
Add bok choy and water chestnuts and stir-fry 2-3 minutes.
Add soy sauce and toss to coat.
Red or Yellow julienned bell peppers really fancy this dish up.
Nutritional Information Per Serving (1/2 of recipe):
Calories: 231, Fat: 11 g, Cholesterol: 65 mg, Sodium: 359 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 25 g Diabetic Exchanges: 3 Lean Meat, 2 Vegetable, 1/2 Fat
Yield: 2 servings
Source: "Magic Menus for People with Diabetes" http://diabeticgourmet.com/book_archive/details/3.shtml
I don't think this is copyrighted. They sent it out to me on an email subscription.
It's very tasty but the carbs are very low. The first time I fixed it, I ate both helpings as dinner and was surprised when I went dangerously low on BS two hours later. Now I have a little bread or carby vegetable with it.
INGREDIENTS -
1 tablespoon sesame oil -
1 clove garlic, crushed -
8 ounces pork tenderloin, thinly sliced -
1 cup sliced shiitake or other mushrooms -
1-1/2 cups sliced bok choy, with leaves -
4 ounces (1/2 8-ounce can) water chestnuts, drained -
1 tablespoon lite soy sauce
DIRECTIONS
Heat oil in large skillet or wok over medium-high heat and stir-fry garlic 1 minute.
Add pork, stirring constantly, and stir-fry 3-5 minutes.
Add mushrooms and stir-fry for 1 minute.
Add bok choy and water chestnuts and stir-fry 2-3 minutes.
Add soy sauce and toss to coat.
Red or Yellow julienned bell peppers really fancy this dish up.
Nutritional Information Per Serving (1/2 of recipe):
Calories: 231, Fat: 11 g, Cholesterol: 65 mg, Sodium: 359 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 25 g Diabetic Exchanges: 3 Lean Meat, 2 Vegetable, 1/2 Fat
Scallops With Peanut Sauce
SCALLOPS WITH PEANUT SAUCE
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Sauce Ingredients: -
3/4 cup orange juice -
1/4 cup reduced-sodium Teriyaki sauce -
2 to 3 tablespoons creamy peanut butter -
1/2 teaspoon ground ginger Remaining Ingredients: -
1-1/4 pounds large scallops, rinsed and patted dry -
1 tablespoon canola oil -
2 tablespoons thinly sliced scallions -
2 tablespoons finely chopped fresh cilantro or parsley
DIRECTIONS
Place all of the sauce ingredients in a blender and blend until smooth. Set aside.
Coat a large nonstick skillet with the oil and preheat over medium-high heat.
Add the scallops and cook, stirring frequently for several minutes, until the scallops turn opaque and are cooked though.
Pour the sauce over the scallops and cook, stirring constantly for another minute or two, until the sauce is heated through and thickens slightly.
Serve hot, on a bed of fresh greens, topping each serving with a sprinkling of scallions and cilantro or parsley.
Nutritional Information Per Serving (1/4 of recipe): Calories: 239, Carbohydrate: 13 g, Cholesterol: 47 mg, Fat: 8.6 g, Saturated Fat: 0.9 g, Fiber: 0.7 g, Protein: 27 g, Sodium: 569 mg, Calcium: 46 mg Diabetic Exchanges: 3 Very Lean Meat, 1/2 Fruit, 1-1/2 Fat
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Sauce Ingredients: -
3/4 cup orange juice -
1/4 cup reduced-sodium Teriyaki sauce -
2 to 3 tablespoons creamy peanut butter -
1/2 teaspoon ground ginger Remaining Ingredients: -
1-1/4 pounds large scallops, rinsed and patted dry -
1 tablespoon canola oil -
2 tablespoons thinly sliced scallions -
2 tablespoons finely chopped fresh cilantro or parsley
DIRECTIONS
Place all of the sauce ingredients in a blender and blend until smooth. Set aside.
Coat a large nonstick skillet with the oil and preheat over medium-high heat.
Add the scallops and cook, stirring frequently for several minutes, until the scallops turn opaque and are cooked though.
Pour the sauce over the scallops and cook, stirring constantly for another minute or two, until the sauce is heated through and thickens slightly.
Serve hot, on a bed of fresh greens, topping each serving with a sprinkling of scallions and cilantro or parsley.
Nutritional Information Per Serving (1/4 of recipe): Calories: 239, Carbohydrate: 13 g, Cholesterol: 47 mg, Fat: 8.6 g, Saturated Fat: 0.9 g, Fiber: 0.7 g, Protein: 27 g, Sodium: 569 mg, Calcium: 46 mg Diabetic Exchanges: 3 Very Lean Meat, 1/2 Fruit, 1-1/2 Fat
Wild Rice Casserole
Serves: 10
A family favorite recipe. I think I got it from StevieB. I understand the original non-diabetic recipe was printed in the Mpls Star newspaper many years ago.
This version makes it appropriate for diabetic.
2 cups wild rice
4 cups chicken broth
1 teaspoon salt
2 pounds ground beef chuck
1 pound mushrooms
1/2 cup chopped celery
1 cup chopped onions
1/2 cup chopped green peppers
1/2 cup butter
1/8 cup soy sauce
2 cups lite sour cream (fat free land o lakes)
1/2 teaspoon pepper,allspice, and nutmeg
1/4 cup red wine
Rinse Wild Rice 5 or 6 times in hot tap water.
In a large saucepan, cook rice in chicken broth 45 minutes (simmering). Keep a tight lid on it while simmering.
In a frying pan, brown ground beef. Drain off fat.
Place rice and ground beef in a 3-4 quart casserole (3 quart is tight).
Saute mushrooms, peppers, onion and celery in butter for 10 minutes, then pour mixture over rice/meat mixture and lightly toss.
Combine other ingredients in a bowl, add to casserole and lightly toss.
Bake 1 hour in a 350 degree oven, uncovered, stirring several times during baking.
If the rice gets too dry while baking, moisten with hot water only. Serves 10 or more.
NUTRITION FACTS
Amount Per Serving
Calories 543 Calories from Fat 104
% Daily Value*
Total Fat 10g 16%
Saturated Fat 2g 8%
Cholesterol 32mg 11%
Sodium 589mg 26%
Total Carbohydrate 49g 16%
Dietary Fiber 3g 11%
Sugars 14g
Protein 10g
Vitamin A 16% Vitamin C 6%
Calcium 11% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
A family favorite recipe. I think I got it from StevieB. I understand the original non-diabetic recipe was printed in the Mpls Star newspaper many years ago.
This version makes it appropriate for diabetic.
2 cups wild rice
4 cups chicken broth
1 teaspoon salt
2 pounds ground beef chuck
1 pound mushrooms
1/2 cup chopped celery
1 cup chopped onions
1/2 cup chopped green peppers
1/2 cup butter
1/8 cup soy sauce
2 cups lite sour cream (fat free land o lakes)
1/2 teaspoon pepper,allspice, and nutmeg
1/4 cup red wine
Rinse Wild Rice 5 or 6 times in hot tap water.
In a large saucepan, cook rice in chicken broth 45 minutes (simmering). Keep a tight lid on it while simmering.
In a frying pan, brown ground beef. Drain off fat.
Place rice and ground beef in a 3-4 quart casserole (3 quart is tight).
Saute mushrooms, peppers, onion and celery in butter for 10 minutes, then pour mixture over rice/meat mixture and lightly toss.
Combine other ingredients in a bowl, add to casserole and lightly toss.
Bake 1 hour in a 350 degree oven, uncovered, stirring several times during baking.
If the rice gets too dry while baking, moisten with hot water only. Serves 10 or more.
NUTRITION FACTS
Amount Per Serving
Calories 543 Calories from Fat 104
% Daily Value*
Total Fat 10g 16%
Saturated Fat 2g 8%
Cholesterol 32mg 11%
Sodium 589mg 26%
Total Carbohydrate 49g 16%
Dietary Fiber 3g 11%
Sugars 14g
Protein 10g
Vitamin A 16% Vitamin C 6%
Calcium 11% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Monday, March 3, 2008
Arugula Salad with Pomegranate seeds
Just another way of presenting a dinner salad
This has feta, avocado and pomegranate seeds
The greens are arugula - but frisee can be used also or your favourite greens
Make a vinaigrette of your choice or just a good EVOO with S&P
Serve
Curried Cauliflower
1 medium head cauliflower cut into small florets
1 shallots sliced
1-2 cloves garlic
Sake or chinese cooking wine
EVOO
Turmeric
Nigella seeds if available for garnish
In large saute pan add oil, garlic and shallot
Let soften and add cauliflower
Toss thru
Splash sake or cooking wine and immediately cover pan to let steam
When veggy is soft stir thru - if dry add a bit more EVOO and sprinkle with 1/2 - 1tsp Turmeric
Will be a beautiful yellow colour
Stir thru and pull from heat
Garnish with Nigella seeds
Maytag Bleu Cheese and Pear Salad with Candied Walnuts
In a large serving salad bowl add
Handfull of mixed microgreens and a handfull of baby rocket
Slice up several different types of pears and add to greens along with crumbled bleu cheese - I recommend Maytag Bleu - and a good size handfull of candied walnuts
I make my own sugar free ones
The vinaigrette is a simple EVOO mixed with balsamic, shallots and dijon mustartd
Sauteed Mushrooms
Slice up whole mushrooms and add to hot pan
Keep moving around so not to stick - soon water will leech out from them
Continue cooking this way until you see a little water left
Add a good size knob of butter along with EVOO and 3-5 cloves of garlic chopped
Cook until starting to brown and add a splash of any type of liquid you like - vermouth, sake, marsala etc
Let sizzle and serve over steak or toss with pasta
Spinach Casserole
In a large bowl add
2pkgs frozen spinach thawed and squeeze as much water out as possible
1 bunch scallion - chopped
1 small white or yellow onion diced
8oz cottage cheese
8oz or more feta cheese
2 eggs
1/4C EVOO
1/4 bunch fresh dill
Handfull of dried mint crushed
Mix and combine all and put in a prepared casserole dish - sprayed with veg spray or butter the dish
Bake at 350' - 400' until set - 20-30min
Oven Dried Tomatoes
5#'s Romas for $1.50
Cut up and spiced up for the oven
15 hours of electricity use
1 Jar - prescious
Cut up and spiced up for the oven
15 hours of electricity use
1 Jar - prescious
Greek Salad
Slice fine some green cabbage, red onion, scallion, romaine, can of small white beans, peppers, cucs, radish etc
Toss all with Greek olives and feta
Dressing is fresh lemon juice with EVOO - add a little garlic powder and some dried mint and chopped fresh dill
Stir this thru salad
Brussel Sprouts with Pistachios
2 Punnets brussel sprouts
Remove as many of the leaves as possible and save the hearts for another meal
Wash and drain leaves
2-3 shallots sliced thin
1/4C pistachio meats - (the nuts - no shells)
Juice from 1 fresh lemon
EVOO
In saute pan warm EVOO - saute shallots until soft
Add leaves and toss thru
Add nuts and toss
Cook just until crisp soft
Sprinkle with fresh lemon juice and S&P
Faux Carnitas
Book: Steve' diabetic recipe book
Chapter: MAIN COURSE
This pressure cooker version of Carnitas is quite good. I prefer it to the traditional method of cooking with lard. That, many times, has a greasy "mouth feel." You can have this version done in an hour or two rather than 8 or 10. I like my version better than the local taqueria's offering.
Serves: 8
2 cups chopped onion
2 1/2 pounds pork shoulder or butt cut to cubes.
1/2 teaspoon cumin
1 tablespoon Fiesta brand Pico de Gallo con Limon spice or substitute chilli and chipotle powder and some lemon, lime or orange juice. A little zest is nice, too.
1 tablespoon peppercorns
1 14 1/2-ounce can Swanson Chicken Broth
In a pressure cooker:
Saute chopped onion in a little olive oil.
Add the cubed meat and spices. Stir to distribute evenly.
Add chicken broth. Stir.
Cook under pressure 35-45 minutes.
Use normal pressure release.
Using a slotted spoon, place the cooked meat on a lined, lipped, oven pan.
Using two forks, shred the meat mixture.
Sprinkle a few ounces of defatted cooking juice on the meat. (A turkey baster will do the job.)
Place pan under a preheated broiler for 10-15 minutes checking every 4-5 minutes for excessive drying or burning. Sprinkle more cooking juice if necessary.
Enjoy.
Freezes well. Reheats in microwave well.
Chapter: MAIN COURSE
This pressure cooker version of Carnitas is quite good. I prefer it to the traditional method of cooking with lard. That, many times, has a greasy "mouth feel." You can have this version done in an hour or two rather than 8 or 10. I like my version better than the local taqueria's offering.
Serves: 8
2 cups chopped onion
2 1/2 pounds pork shoulder or butt cut to cubes.
1/2 teaspoon cumin
1 tablespoon Fiesta brand Pico de Gallo con Limon spice or substitute chilli and chipotle powder and some lemon, lime or orange juice. A little zest is nice, too.
1 tablespoon peppercorns
1 14 1/2-ounce can Swanson Chicken Broth
In a pressure cooker:
Saute chopped onion in a little olive oil.
Add the cubed meat and spices. Stir to distribute evenly.
Add chicken broth. Stir.
Cook under pressure 35-45 minutes.
Use normal pressure release.
Using a slotted spoon, place the cooked meat on a lined, lipped, oven pan.
Using two forks, shred the meat mixture.
Sprinkle a few ounces of defatted cooking juice on the meat. (A turkey baster will do the job.)
Place pan under a preheated broiler for 10-15 minutes checking every 4-5 minutes for excessive drying or burning. Sprinkle more cooking juice if necessary.
Enjoy.
Freezes well. Reheats in microwave well.
Zucchini Ribbons with Fresh Mint and Dill
4-5 zucchinis washed and with vegetable peeler start to make ribbons all around zucchini until you get to the seed core
Discard or save for another use
3 shallots peeled and sliced thin
2 knobs garlic (cloves) chopped
Small bunch fresh dill and mint chopped
1/4C Feta crumbles
EVOO
In saute pan swirl EVOO and when warm add shallots and garlic
When soft add Z's and toss - cover if you need to wilt a bit to soften
Toss dill and mint thru and sprinkle with feta
Salt and pepper if needed
Rappini - Broccoli Rabe
You just want to use the tops of the Rabe
The photo shows 3 bunches trimmed and cleaned
It served 10ppl
In saute pan add evoo with at least 8-10 garlic knobs (cloves) sliced thinly
Just as the fragrance is being release add 1-2 green chilis sliced and 3-5 anchovies
Stir and add Rabe - toss thru and cover so the greens steam - lower your temp
Just when wilted - toss all and squeeze some fresh lemon juice
Serve warm
Fennel Salad
1 small bunch rocket (arugula) - clean well and crisp up
1/4 head escarole or chickory or both
Radishes sliced thin
1/2 large bulb fennel sliced thin
Vinaigrette
Small shallot diced fine
Evoo
Vinegar of your choice
1T dijon mustard
Whisk all ingredients together
Toss over salad - serve
Sunday, March 2, 2008
Grilled Portobello Mushroom Pizzas
GRILLED PORTOBELLO MUSHROOM PIZZAS
Clean and trim stems on some six inch diameter Portobellos.
Drizzle or spritz with olive oil.
Grill for 2-4 minutes on each side.
Remove from grill.
With the mushroom upside down, on each:
Spread a small spoonful of store bought pizza or spaghetti sauce.
Sprinkle an ounce or two shredded mozzarella cheese, and 1/2 to 1 ounce crumbled gorgonzola or blue cheese.
Top with some chopped onion or shallot and some chopped walnuts.
Put mushrooms back on the grill until the cheese melts.
Note: I use a veggie grilling basket.
I haven't found any guest turn them down. They can be sliced into wedges for appetizers.
Clean and trim stems on some six inch diameter Portobellos.
Drizzle or spritz with olive oil.
Grill for 2-4 minutes on each side.
Remove from grill.
With the mushroom upside down, on each:
Spread a small spoonful of store bought pizza or spaghetti sauce.
Sprinkle an ounce or two shredded mozzarella cheese, and 1/2 to 1 ounce crumbled gorgonzola or blue cheese.
Top with some chopped onion or shallot and some chopped walnuts.
Put mushrooms back on the grill until the cheese melts.
Note: I use a veggie grilling basket.
I haven't found any guest turn them down. They can be sliced into wedges for appetizers.
Saturday, March 1, 2008
Kidney Beans and Burger Meal
Served over rice. You can sub wild or brown rice.
Cooked cauliflower run through a ricer to sustitute for rice is another option.
Very filling. Adjust items to suit your taste.
Serves: 8
1/2 cup rice prepare according to package instructions and set aside
1 pound hamburger meat (leaner is better)
1/2 cup chopped onions
2 15-ounce cans kidney beans and liquid
1/2 cup ketchup 2 tablespoons prepared mustard
1/4 cup brown sugar 2 tablespoons molasses
1/3 cup vinegar
2 tablespoons corn syrup
Salt and pepper to taste
Prepare rice according to package instructions. Set aside.
In large frying pan, brown hamburger. Drain and set browned burger aside.
Use a spoonful of the burger grease, EVOO, butter or oil to saute onions until clear and golden. Don't allow to burn.
Return burger to pan.
Add beans with liquid, ketchup, mustard, brown sugar, molasses, vinegar, corn syrup and salt/pepper to taste.
Heat through.
Serve over rice.
NUTRITION FACTS
Amount Per Serving
Calories 205 Calories from Fat 4 % Daily Value*
Total Fat 5g 1% Saturated Fat .5g 0%
Cholesterol .5mg 0%
Sodium 629mg 26%
Total Carbohydrate 50g 17%
Dietary Fiber 5g 21%
Sugars 32g
Protein 6g Vitamin A 0%
Vitamin C 9%
Calcium 8%
Iron 9% *
Percent Daily Values are based on a 2,000 calorie diet.
Cooked cauliflower run through a ricer to sustitute for rice is another option.
Very filling. Adjust items to suit your taste.
Serves: 8
1/2 cup rice prepare according to package instructions and set aside
1 pound hamburger meat (leaner is better)
1/2 cup chopped onions
2 15-ounce cans kidney beans and liquid
1/2 cup ketchup 2 tablespoons prepared mustard
1/4 cup brown sugar 2 tablespoons molasses
1/3 cup vinegar
2 tablespoons corn syrup
Salt and pepper to taste
Prepare rice according to package instructions. Set aside.
In large frying pan, brown hamburger. Drain and set browned burger aside.
Use a spoonful of the burger grease, EVOO, butter or oil to saute onions until clear and golden. Don't allow to burn.
Return burger to pan.
Add beans with liquid, ketchup, mustard, brown sugar, molasses, vinegar, corn syrup and salt/pepper to taste.
Heat through.
Serve over rice.
NUTRITION FACTS
Amount Per Serving
Calories 205 Calories from Fat 4 % Daily Value*
Total Fat 5g 1% Saturated Fat .5g 0%
Cholesterol .5mg 0%
Sodium 629mg 26%
Total Carbohydrate 50g 17%
Dietary Fiber 5g 21%
Sugars 32g
Protein 6g Vitamin A 0%
Vitamin C 9%
Calcium 8%
Iron 9% *
Percent Daily Values are based on a 2,000 calorie diet.
Grilled Portobello Mushroom Pizzas
GRILLED PORTOBELLO MUSHROOM PIZZAS
Clean and trim stems on some six inch diameter Portobellos.
Drizzle or spritz with olive oil.
Grill for 2-4 minutes on each side.
Remove from grill.
With the mushroom upside down, on each:
Spread a small spoonful of store bought pizza or spaghetti sauce.
Sprinkle an ounce or two shredded mozzarella cheese, and 1/2 to 1 ounce crumbled gorgonzola or blue cheese.
Top with some chopped onion or shallot and some chopped walnuts.
Put mushrooms back on the grill until the cheese melts.
Note: I use a veggie grilling basket.
I haven't found any guest turn them down. They can be sliced into wedges for appetizers.
Peanut Soup
Peanut Soup
Book: Steve' diabetic recipe book
Chapter: SOUP
This rich soup is associated with American colonial times and has it's roots in Africa.
Recipe is easily doubled or tripled. Freezes reasonably well if you eliminate air from surface of soup in container.
Serves: 6
2 tablespoons butter
1 small onion, chopped
1 stalk celery, chopped
2 tablespoons flour
1 49 1/2-ounce can Swanson Chicken Broth
1 cup peanut butter, creamy style
1 pint half and half land o lakes fat free
Salt and pepper, to taste
2 dried chili peppers
Melt butter in heavy soup pot.
Add onion and celery and saute until just soft. Stir to keep from burning.
Whisk in flour and cook for 3 minutes. (think of a roux)
Add 1 pepper but don't break it.
Add broth and bring to a boil. Reduce heat and simmer 20 minutes.
Strain solids and discard them or remove the pepper and place the solids in a blender to puree and return to the pot.
Slowly whisk in peanut butter and half and half. (Use chunky peanut butter to add texture to the finished soup or creamy to maintain a cream soup.)
Add a chili pepper. Don't break it while simmering the soup 15 minutes longer.
This soup should be thick and creamy. If too thin, add a little thickener and approach a boil to thicken. (cold water and tapioca starch mixed in a small bowl works well without tasting pasty like corn starch)
Serve warm
NUTRITION FACTS
Amount Per Serving
Calories 46 Calories from Fat 33
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 10mg 3%
Sodium 39mg 2%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 2%
Sugars 0g
Protein 0g
Vitamin A 3% Vitamin C 6%
Calcium 1% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: SOUP
This rich soup is associated with American colonial times and has it's roots in Africa.
Recipe is easily doubled or tripled. Freezes reasonably well if you eliminate air from surface of soup in container.
Serves: 6
2 tablespoons butter
1 small onion, chopped
1 stalk celery, chopped
2 tablespoons flour
1 49 1/2-ounce can Swanson Chicken Broth
1 cup peanut butter, creamy style
1 pint half and half land o lakes fat free
Salt and pepper, to taste
2 dried chili peppers
Melt butter in heavy soup pot.
Add onion and celery and saute until just soft. Stir to keep from burning.
Whisk in flour and cook for 3 minutes. (think of a roux)
Add 1 pepper but don't break it.
Add broth and bring to a boil. Reduce heat and simmer 20 minutes.
Strain solids and discard them or remove the pepper and place the solids in a blender to puree and return to the pot.
Slowly whisk in peanut butter and half and half. (Use chunky peanut butter to add texture to the finished soup or creamy to maintain a cream soup.)
Add a chili pepper. Don't break it while simmering the soup 15 minutes longer.
This soup should be thick and creamy. If too thin, add a little thickener and approach a boil to thicken. (cold water and tapioca starch mixed in a small bowl works well without tasting pasty like corn starch)
Serve warm
NUTRITION FACTS
Amount Per Serving
Calories 46 Calories from Fat 33
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 10mg 3%
Sodium 39mg 2%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 2%
Sugars 0g
Protein 0g
Vitamin A 3% Vitamin C 6%
Calcium 1% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Golden Pear Soup
GOLDEN PEAR SOUP
Book: Steve' diabetic recipe book
Chapter: SOUP
Based on a Minneapolis Star/Tribune recipe by Mollie Katzen
Serves: 6
Canola oil
4 cups water or low sodium broth
1 1/2 pounds butternut squash or any winter squash
3 medium pears sliced (any kind but Bosc or Asian)
2 tablespoons butter
1/2 teaspoon cinnamon
1/4 cup plus 1 tablespoon white wine, divided
Salt,to taste
White pepper, to taste
1/2 cup half and half land o lakes fat free, at room temperature
Sprigs of mint leaves, optional
Preheat oven to 375 degrees.
Line a baking pan with foil , coat with canola oil.
Split the squash in half lengthwise, remove and discard seeds, and place halves cut-side down on prepared tray.
Bake for 35 minutes, or until fork tender.
Remove from oven, cool until comfortable to handle, then scoop out flesh and cut or break it into two inch pieces.
Peel and core pears and cut into thin slices.
Place a soup pot over medium heat for 1 minute, then add 1 tablespoon butter. When melted, swirl to coat pan, then add pear slices and cinnamon.
Saute five minutes, stirring frequently, adding the remaining butter if pears start to stick.
Add 1/4 cup wine and turn down heat. Cover and simmer 10 minutes.
Add squash, and broth and bring to a boil.
Return to a simmer, cover pot for another five minutes.
Puree with an stick blender or in a food processor or blender.
Bring to temperature.
Drizzle in half and half or milk, adding the extra tablespoon of wine as it heats.
Season to taste with a small amount of white pepper and serve hot, topped with mint, if desired.
NUTRITION FACTS
Amount Per Serving
Calories 61 Calories from Fat 33
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 10mg 3%
Sodium 107mg 4%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Sugars 0g
Protein 0g
Vitamin A 3% Vitamin C 0%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Book: Steve' diabetic recipe book
Chapter: SOUP
Based on a Minneapolis Star/Tribune recipe by Mollie Katzen
Serves: 6
Canola oil
4 cups water or low sodium broth
1 1/2 pounds butternut squash or any winter squash
3 medium pears sliced (any kind but Bosc or Asian)
2 tablespoons butter
1/2 teaspoon cinnamon
1/4 cup plus 1 tablespoon white wine, divided
Salt,to taste
White pepper, to taste
1/2 cup half and half land o lakes fat free, at room temperature
Sprigs of mint leaves, optional
Preheat oven to 375 degrees.
Line a baking pan with foil , coat with canola oil.
Split the squash in half lengthwise, remove and discard seeds, and place halves cut-side down on prepared tray.
Bake for 35 minutes, or until fork tender.
Remove from oven, cool until comfortable to handle, then scoop out flesh and cut or break it into two inch pieces.
Peel and core pears and cut into thin slices.
Place a soup pot over medium heat for 1 minute, then add 1 tablespoon butter. When melted, swirl to coat pan, then add pear slices and cinnamon.
Saute five minutes, stirring frequently, adding the remaining butter if pears start to stick.
Add 1/4 cup wine and turn down heat. Cover and simmer 10 minutes.
Add squash, and broth and bring to a boil.
Return to a simmer, cover pot for another five minutes.
Puree with an stick blender or in a food processor or blender.
Bring to temperature.
Drizzle in half and half or milk, adding the extra tablespoon of wine as it heats.
Season to taste with a small amount of white pepper and serve hot, topped with mint, if desired.
NUTRITION FACTS
Amount Per Serving
Calories 61 Calories from Fat 33
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 10mg 3%
Sodium 107mg 4%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Sugars 0g
Protein 0g
Vitamin A 3% Vitamin C 0%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Corn Casserole
Try this one. It's one of my favorites.
If fat content is too high, sub low fat cheese and sausage or use less cheese (really tastes good with this amount of cheese, though)
CASSEROLE
Makes 8 servings
Filling Dish. Serve with a spicy sausage like chorizo mixed in or on the side.
2 15-ounce cans cream style corn
8 ounces cheddar cheese, shredded
4 ounces chopped green chili peppers, drained
1/2 cup finely chopped onions (vidalia is best)
1 cup milk
2 eggs, beaten
1 cup yellow cornmeal
1 1/2 teaspoons garlic salt
1/2 teaspoon baking soda
8 ounces chorizo sausages serve on side or bake in casserole
Combine first 6 ingredients in a large bowl.
Combine dry ingredients in another bowl. Add to corn mixture.
Pour into a lightly greased 11 X 7 X 1 1/2 inch baking dish.
Bake at 350 degrees for 50 minutes. Test with knife in center.
Makes 8 servings.
Per serving:
356 cal
23 gm fat
28 gm carb
10 gm protein
Tuesday, February 26, 2008
Guacamole Courtesy of FFDC
Guacamole
Thanks to "Forbidden Foods Diabetic Cooking" for sharing this recipe on the internet.
Preparation time: 20 minutes
Cooking time: none
Serves: 16 Serving size: 2 Tbsp
Yes, avocados are loaded with fat, but it’s mostly the heart-healthy monounsaturated kind. More good news: you can enjoy them guilt-free in this cool, classic dip. Add more jalapeños if you’re the heat-loving type. This guacamole is full of chunks and color, like the traditional version.
Serves: 16
1 ripe medium avocado, peeled, pitted and cut into chunks
1/4 cup fat-free sour cream
2 small plum tomatoes, diced
1/4 cup diced seedless cucumbers
1/4 medium red onion, finely chopped
2 tablespoons chopped cilantro
2 tablespoons freshly squeezed lime juice
1-2 small jalapeño peppers, seeded and finely chopped
1/4 teaspoon seasoned salt
1. In a medium bowl with a fork, mash the avocado with the sour cream (there
should be small chunks remaining).
2. Add the tomatoes, cucumber, onion, cilantro, lime juice, jalapeños, and
salt; stir lightly until well blended.
This dip is best when served immediately. To store, cover the bowl with plastic wrap and refrigerate.
NUTRITION FACTS
Amount Per Serving
Calories 11 Calories from Fat 6
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 2%
Cholesterol 2mg 1%
Sodium 27mg 1%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 1%
Sugars 0g
Protein 0g
Vitamin A 2% Vitamin C 4%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Thanks to "Forbidden Foods Diabetic Cooking" for sharing this recipe on the internet.
Preparation time: 20 minutes
Cooking time: none
Serves: 16 Serving size: 2 Tbsp
Yes, avocados are loaded with fat, but it’s mostly the heart-healthy monounsaturated kind. More good news: you can enjoy them guilt-free in this cool, classic dip. Add more jalapeños if you’re the heat-loving type. This guacamole is full of chunks and color, like the traditional version.
Serves: 16
1 ripe medium avocado, peeled, pitted and cut into chunks
1/4 cup fat-free sour cream
2 small plum tomatoes, diced
1/4 cup diced seedless cucumbers
1/4 medium red onion, finely chopped
2 tablespoons chopped cilantro
2 tablespoons freshly squeezed lime juice
1-2 small jalapeño peppers, seeded and finely chopped
1/4 teaspoon seasoned salt
1. In a medium bowl with a fork, mash the avocado with the sour cream (there
should be small chunks remaining).
2. Add the tomatoes, cucumber, onion, cilantro, lime juice, jalapeños, and
salt; stir lightly until well blended.
This dip is best when served immediately. To store, cover the bowl with plastic wrap and refrigerate.
NUTRITION FACTS
Amount Per Serving
Calories 11 Calories from Fat 6
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 2%
Cholesterol 2mg 1%
Sodium 27mg 1%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 1%
Sugars 0g
Protein 0g
Vitamin A 2% Vitamin C 4%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
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