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.
Saturday, March 1, 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.
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
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