Rhubarb Poached in Jasmine Tea with Ginger

Ingredients:

1 1/4 Cups Water
3 Jasmine Blend Tea Bags
2 3/4 Pounds Fresh Rhubarb, Trimmed, Cut Into 2-Inch Lengths (About 2 Pounds Trimmed)
2 Cups Sugar
2 Tablespoons Minced Peeled Ginger
Mascarpone Cream

Directions :

1. Bring 1 1/4 cups water to boil in heavy large saucepan; add tea bags. Remove from heat. Cover and let steep 15 minutes. Discard tea bags.

2. Add rhubarb, sugar and ginger to tea in saucepan. Stir over medium-high heat until mixture boils. Reduce heat to medium-low and simmer until rhubarb is just tender, stirring occasionally, about 10 minutes. Transfer rhubarb mixture to medium bowl. Refrigerate until well chilled, about 3 hours. (Can be prepared 2 days ahead. Cover and keep chilled.)

3. Serve with Mascarpone Cream.

WW Herbed Vegetable Chips - 2 pts

Ingredients:

4 spray  olive oil cooking spray -- (s)

1 medium  zucchini -- sliced crosswise into 1/8-inch-thick slices

1 medium  yellow summer squash -- sliced crosswise into 1/8-inch-thick slices

2 small  sweet potatoes -- peeled and sliced crosswise into 1/8-inch-thick slices

2 large  carrots -- peeled and sliced diagonally into 1/8-inch-thick slices

1 teaspoon  kosher salt -- or more to taste

1 teaspoon  fresh oregano -- or more to taste

Preparation Method :

1. Preheat oven to 200ºF. Coat 2 large baking sheets with cooking spray.

2. Place zucchini and squash in a single layer on one baking sheet. Place potatoes and carrots in a single layer on other baking sheet. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano.

3. Roast for 1 hour and then rotate trays. Roast until vegetables are crisp and dry, about 30 to 60 minutes more. Yields about 1/3 cup per serving.

Notes: 

1. If possible, use a mandolin to evenly slice the vegetables.

2. To keep chips crisp, store completely cooled chips in an airtight container or zip-close plastic bag for up to 3 days. To re-crisp already cooked chips that have gone soft, cook on a baking sheet for about 10 minutes at 250ºF.

3. Try substituting red potatoes, turnips or rutabagas for a delicious change of pace.

Chips are quintessential party food. You can buy a bag of ho-hum light chips at the store. Or you can bake your own from a variety of delicious, colorful vegetables.

Per Serving (excluding unknown items): 

107 Calories; 

1g Fat (8.8% calories from fat); 

3g Protein; 

23g Carbohydrate; 

5g Dietary Fiber; 

0mg Cholesterol; 

494mg Sodium.  

Exchanges: 

1 Grain(Starch); 

1 1/2 Vegetable; 

0 Fat.

Source: "Milwaukee Journal Sentinel"

Formatted by : Chupa Babi

* Exported from MasterCook *

Mushroom Burgers with Barley

Makes 6 burgers

This burger, based in part on the fortifying soup made with the same ingredients, is abundant in mushroom flavour. It is also vegan and gluten-free. Substitute other mushroom varieties, such as oyster mushrooms or plain button mushrooms. The barley with the mushrooms makes for a nice, chewy veggie burger.

Ingredients :

1 Small Potato, Peeled And Cut Into 1/2-Inch (1-Cm) Pieces

3 Tablespoons Water Or Vegetable Broth, Divided

1 Portobello Mushroom

12 Cremini Mushrooms

10 Shiitake Mushrooms

1/2 Teaspoon (2 Ml) Dried Thyme

2 Tablespoons (30 Ml) Balsamic Vinegar

1 Cup (250 Ml) Cooked Barley

1/2 Teaspoon (2 Ml) Salt

1/4 Teaspoon (1 Ml) Freshly Ground Black Pepper

Method :

1. Steam or boil the potato until tender. Mash with a fork. Trim off the stem of the portobello mushroom and scoop out the gills. Chop into 1/2-inch (1 -cm) pieces. Thinly slice the cremini and shiitake mushrooms

2. Heat 1 tablespoon water or veg. broth in pan over medium heat. Cook the portobello mushrooms and dried thyme six to eight minutes, until the mushrooms begin to soften and sweat. Add the cremini and shiitake. Cook for 10 minutes, until the mushrooms have sweated off their moisture and they have dried up in the pan. Deglaze with the vinegar.

3. Transfer mushrooms to a food processor and coarsely puree, or chop the mushrooms finely by hand. Combine the mushroom mixture with the potato, barley, salt and pepper in a mixing bowl. Shape into six patties.

4. Bake on parchment lined cookie sheet pan at 385 degrees for 10-12 min. Flip and bake on other side until crisp, another 10-12 minutes. 

Source: Lukas Volger's Veggie Burgers Every Which Way 

Diabetic Eggplant And Tomato Casserole

Yield: 8 servings

Ingredients :

1 Large Eggplant (2 Pounds), Peeled, Cut Into 1-Inch Cubes

1/2 Cup Seasoned Dry Bread Crumbs

1/3 Cup Chopped Onion

3 Cloves Garlic

1-1/2 Teaspoons Dried Oregano Leaves, Divided

1/2 Teaspoon Dried Basil Leaves

1/4 Teaspoon Dried Thyme Leaves

Salt And Pepper, To Taste

2 Eggs

3 Medium Tomatoes, Sliced

1/4 Cup Grated Fat-Free Parmesan Cheese

Directions : 

1. Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well.

2. Mash eggplant with fork. Mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme.

3. Season to taste with salt and pepper.

4. Mix in eggs.

5. Spoon eggplant mixture into 11x7-inch baking dish.

6. Arrange tomatoes in rows over eggplant.

7. Sprinkle with cheese and remaining 1/2 teaspoon oregano.

8. Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving:

Calories: 98; 

Protein: 5.1g; 

Sodium: 245mg; 

Cholesterol: 53.3mg; 

Fat: 1.9g; 

Carbohydrates: 16.9g

Exchanges: 

2 Vegetable, 

1/2 Bread/Starch, 

1/2 Fat

Source: 1,001 Recipes For People with Diabetes via The Diabetic Gourmet Daily Recipe Mailer

Beet Slaw - Raw Slaw

Ingredients :

1 Fresh Raw Beet

1 Fresh Raw Zucchini

1 Fresh Raw Yellow Squash

2 Fresh Raw Carrots

1 Raw Onion

Dressing:

1/2 Cup Apple Raw Cider Vinegar

1 Tbs Blackstrap Molasses

1/4 Tsp Cayenne Pepper

2 Cloves Garlic -- (To-3)  Finely Chopped

Sea Salt To Taste

Preparation Method :

1. Clean the veggies thoroughly, but don't peel them.

I like to take the veggies and run them over a grater on the larger holes to create long thin strips of veggies. You can chop them if you prefer.

2. Mix the vinegar, molasses, cayenne, garlic and sea salt together in a separate bowl.

3. Mix the veggies in a large bowl then add the vinegar mixture.

Per Serving (excluding unknown items): 

67 Calories; 

trace Fat (3.7% calories from fat); 

2g Protein; 16g Carbohydrate; 

3g Dietary Fiber; 

0mg Cholesterol; 

35mg Sodium.  

Exchanges: 

0 Grain(Starch); 

2 Vegetable; 

0 Fruit; 

0 Fat; 

0 Other Carbohydrates.

Source: "LesRomack dot com"

Formatted by: Chupa Babi

* Exported from MasterCook *

Marinated Heirloom Tomatoes with Tarragon

A simple marinade of shallots, balsamic vinegar, and fresh tarragon makes the most of summer tomatoes. Try a variety of heirloom tomatoes in this dish for their different colors and flavors. Side dishes don't get any easier than this one. All you need to do is slice up the tomatoes and drizzle with a mixture of olive oil, vinegar, and tarragon. Prepare this one hour before you eat, and serve it at room temperature.

Yield: 8 servings (serving size: about 3 tomato slices)

Ingredients :

1/4 Cup Finely Chopped Shallots
1 Tablespoon Chopped Fresh Tarragon
2 Tablespoons Balsamic Vinegar
4 Teaspoons Extra Virgin Olive Oil
2 Pounds (About 6 Medium) Heirloom Tomatoes, Cut Into 1/4-Inch-Thick Slices
1/4 Teaspoon Salt
1/4 Teaspoon Freshly Ground Black Pepper

Preparation :

1. Combine first 4 ingredients in a bowl, stirring well.
2. Arrange tomatoes on a platter.
3. Sprinkle tomatoes evenly with salt and pepper.
4. Drizzle with shallot mixture.

Nutritional Information :

Calories: 57
Fat: 2.7g
Saturated fat: 0.3g
Monounsaturated fat: 1.8g
Polyunsaturated fat: 0.2g
Protein: 0.9g
Carbohydrate: 7.6g
Fiber: 0.8g
Cholesterol: 0.0mg
Iron: 0.4mg
Sodium: 79mg
Calcium: 19mg

Source : Cooking Light AUGUST 2006 via MyRecipes.com

Apple Cider Brine for Turkey

Ingredients :

8   Cups  Unsweetened Apple Cider -- Or Juice

2/3 Cup  Kosher Salt

2/3 Cup  Sugar

6  Slices  Unpeeled Fresh Ginger Root -- Quarter-Size

2  Bay Leaves

6 Whole Cloves

1 Teaspoon  Black Peppercorns -- Crushed

2 Teaspoons  Whole Allspice Berries -- Crushed

6 Cups  Ice-Cold Water

15 Pounds  Thawed Turkey -- 1 Thawed Turkey (10 To 25 Pounds)

2  Oranges -- Quartered

To Cook: -- 2 Turkey-Size Plastic Oven Bags

Preparation Method :

1. Combine the cider or juice, salt, sugar, ginger, bay leaves, cloves, peppercorns and allspice in a 3- to 4-quart saucepan over medium-high heat. Bring the mixture to a boil, stirring until the salt and sugar have dissolved. Boil for 3 minutes then remove from the heat. Add 4 cups of the cold water and stir. Cool to room temperature.

2. Have ready a heavy roasting pan large enough to hold the turkey. Place 1 plastic oven bag inside a second bag to create a double thickness. Place the double bags, open side up, in the roasting pan.

3. Remove the giblets and neck from the body and neck cavities of the turkey. Rinse the turkey in cold water, drain it and pat it dry with paper towels. Stuff the orange quarters into the main cavity of the turkey.

4. Fold back the top third of the double bags, making a collar to help keep the top of the bag open. Place the turkey inside the bags, stand it upright and pour the cool brine mixture into the inner bag and over the bird. Add the remaining 2 cups cold water and draw up the opening of the inner bag, squeezing out as much air as possible, then secure it closed with a twist tie. Repeat with the outer bag. Position the turkey on its breast in the roasting pan and refrigerate for 12 to 24 hours, turning the turkey 3 or 4 times while it is brining.

5. Just prior to roasting, remove the turkey from the brine. Discard the brine, bags, the oranges from inside the bird and any cured herbs or spices remaining outside the bird. Rinse the turkey with cold water and pat dry with paper towels. The turkey is now ready to be roasted.

6. Makes enough for a 10- to 25-pound turkey (30 one-half pound servings)

7. Brines can sometimes be a lot of hassle for very little flavor. Not this one. The apple cider permeates and moistens the turkey meat, and the bird emerges from the oven with a burnished gold skin.

In Advance: The turkey must be brined for 12 to 24 hours in advance of roasting.

Per Serving (excluding unknown items): 

345 Calories; 

15g Fat (39.4% calories from fat); 

37g Protein; 

14g Carbohydrate; 

1g Dietary Fiber;

 122mg Cholesterol; 

2129mg Sodium.  

Exchanges: 

0 Grain(Starch); 

5 Lean Meat; 

0 Vegetable; 

1/2 Fruit; 

0 Fat; 

1/2 Other Carbohydrates.

Source:  "Tested by The Washington Post for The Washington Post."

Formatted by: Chupa Babi

* Exported from MasterCook *

Braeburn Apple Brown Rice Salad

Makes 6 servings.

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions :

1. Whisk together vinaigrette ingredients until well combined.
2. Core apples and cut into 1 inch chunks.
3. Gently toss with lemon juice.
4. Combine with remaining ingredients and chill until ready to serve.

Diabetic High-Fiber Wheat Bran And Oats Pancakes

Yield: 6 servings

Ingredients :

1 Cup Buttermilk (Or Skim Milk With 1 Tablespoon Lemon Juice)

2/3 Cup Slow-Cooking Rolled Oats

1/2 Cup Unprocessed Wheat Bran

2 Egg Whites Or 1 Egg

1/4 Cup Whole-Wheat Flour, Preferably Stone Ground

1 Teaspoon Fructose

1/8 Teaspoon Salt

3/4 Teaspoon Baking Soda

Vegetable Oil Or Vegetable Oil Cooking Spray

Directions :

1. Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend.

2. Mix in flour, fructose, salt, and baking soda. Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. 

3. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

4. Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through.

5. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake):

Glycemic Index: 52, 

Glycemic Load: 7, 

Calories: 82,

Protein: 4 g, 

Carbohydrate: 14 g, 

Dietary Fiber: 2 g, 

Fat: 1 g,

Saturated Fat: Less than 1 g, 

Cholesterol: 33 mg, 

Sodium: 202 mg

Diabetic Exchanges: 

1 Starch

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer

Weight Watchers Tex-Mex Breakfast Scramble

Serves 4

Ingredients :

2 Cups Cholesterol-Free Egg Product
1 Cup Breakstone's Or Knudsen Lowfat Cottage Cheese
1 Cup Chopped Green Pepper
1/2 Cup Chopped Onion
1/2 Cup Kraft 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 Cup Taco Bell Home Originals Thick 'N Chunky Salsa

Directions :

1. Beat egg product and cottage cheese in small bowl with wire whisk until well blended.

2. Spray medium nonstick skillet with no stick cooking spray.

3. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.

4. Add egg product mixture and cheddar cheese.

5. Reduce heat to medium.

6. Cook 8 to 10 minutes or until set, stirring frequently.

7. Serve topped with salsa.

Nutritional Analysis :

Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g

3 WW Points


Source : Kraft

Sweet 'n' Sour Beet Salsa

Ingredients :

31 Ounces  Aunt Nellie's Ruby Red Sweet And Sour Harvard Beets -- (2 Jars) Rinsed, Drained And Chopped, Or Pickled Beets
11 1/2  Ounces  Mandarin Oranges -- (1 Can) Peeled And Diced, Or 2 Medium Oranges
4 Tablespoons  Chopped Scallions
4 Tablespoons  Minced Cilantro
2 Tablespoons  Fresh Lime Juice
2 Teaspoons  Minced Fresh Ginger
1/2 Teaspoon  Salt

Preparation Method :

1. In a medium bowl, combine all ingredients; blend gently.

2. Cover and refrigerate for about 30 minutes for flavors to develop.

Serves 32

Nutrition Facts Per Tablespoon:

9 calories,
0 g fat,
0 g saturated fat,
0 mg cholesterol,
2 g carbohydrates,
0 g protein,
29 mg sodium,
0 g fiber

Per Serving (excluding unknown items): 

22 Calories;
trace Fat (1.5% calories from fat);
trace Protein; 5g
Carbohydrate; 1g
Dietary Fiber; 0mg
Cholesterol; 106mg
Sodium.

Exchanges: 

1/2 Grain(Starch);
0 Vegetable;
0 Fruit.

Source: Chicago Sun Times
Formatted by : Chupa Babi
* Exported from MasterCook *

Fresh Strawberry Pie

Ingredients :

4 C. Fresh Strawberries, Cut In Quarters Lengthwise

1-1/3 C. Apple Juice Concentrate

1 Tsp. Vanilla

3/4 C. Chopped Fresh Strawberries

Pinch Of Salt (Optional)

6 Tbs. Cornstarch

Directions : 

1. Wash and stem 3 pints of strawberries.

2. Cut 4 c. of berries lengthwise into quarters and set aside.

3. Chop another 3/4 c. of berries and put into blender.

4. Add remaining ingredients and blend on high for 15-20 seconds.

5. Pour into saucepan. Cook on medium-high, stirring constantly until thick.

6. Remove from heat and gently fold in berries with a rubber spatula.

7. Place in baked 9? pie shell and shape.

8. Chill.

9. Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8? slices. 

10. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center Glaze with Berry Shiny Glaze

Spicy Chipotle Rice

Ingredients :

6 Slices Bacon, Diced

1 Medium Yellow Onion, Chopped

3 Cups Long Grain Rice

3 14 1/2-Ounce Can Vegetable Broth Or Homemade

1/2 Cup Water

3 Chipotle Chiles In Adobe Sauce, About 1/4 Of A 7-Ounce Can, Diced

3/4 Teaspoon Salt

1/3 Cup Chopped Fresh Cilantro

2 Green Onions, Chopped, Some Green Tops Included

Directions :

1. In deep, heavy saucepan saute bacon with onion until onion is slightly tender, about 4 minutes. 

2. Stir in rice, cook and stir to coat well. Add broth, water, chiles and salt. 

3. Bring to a boil, cover, lower heat and simmer for 20 minutes or until rice is tender and liquid is absorbed.

4. Remove from heat and fluff gently with fork. Garnish with cilantro and green onion.

Serves 10 to 12.

Nutritional Ananlysis :

Calories 220, 

Protein 6 g, 

Fat 2 g, 

Sodium 530 mg, 

Cholesterol 5 mg.

Brown Rice with Squash and Chickpeas

Ingredients :

4 Teaspoons  Olive Oil
1 Medium  Onion -- Halved And Thinly Sliced
3 Large  Garlic Cloves -- Minced
1 Tablespoon  Grated Fresh Ginger
2 1/2 Cups  Water
1 Cup  Brown Rice
1/2 Cup  Lentils
3/4 Teaspoon  Salt
15 Ounces  Canned Chickpeas -- (1 Can) Rinsed And Drained
2 Cups  Frozen Cubed Butternut Squash
2 Bunches  Broccoli Rabe -- Trimmed And Cut Into 2-Inch Pieces
1/4 Teaspoon  Red Pepper Flakes -- To 1/2 Teaspoon

Method :

1. Heat 2 tablespoons of the oil in a large deep skillet over medium heat. Add the onion. Cook, stirring frequently, for 8 minutes, or until the onion is lightly browned. Add half of the garlic and the ginger. Cook for 1 minutes, stirring constantly. Add the water, rice, lentils, and 1/2 teaspoon of the salt. Bring to a boil. Cover and reduce the heat, and simmer for 30 minutes. Stir in the chickpeas and squash. Cover and cook for 15 to 20 minutes longer, or until the rice is tender.

2. Meanwhile, bring a large pot of water to a boil. Stir in the broccoli rabe and cook for 2 minutes. Drain, reserving 1/4 cup of the cooking water.

3. In the same pot, heat the remaining 2 teaspoons oil over low heat. Add the red pepper flakes and the remaining garlic. Cook, stirring constantly, for 1 minutes, or until the garlic is sizzling but not brown. Add the broccoli rabe and the remaining 1/4 teaspoon salt. Cook, stirring occasionally, for 10 to 12 minutes, or until the broccoli rabe is tender, adding the reserved cooking water if necessary. Serve the rice topped with the broccoli rabe.

AuthorNote :

Chickpeas get high marks for fiber. One-half cup of these buff-colored legumes has 7 grams of fiber. This delicious recipe combines chickpeas with brown rice and lentils, which means you get a triple dose of blood sugar balancing benefits.

Per Serving (excluding unknown items):

337 Calories;
5g Fat (12.8% calories from fat);
13g Protein;
63g Carbohydrate;
11g Dietary Fiber;
0mg Cholesterol;
491mg Sodium. 

Exchanges:

4 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Basic Pork Rib Rub

Ingredients :

4 Tbs. Pickling Salt

2 Tbs. Garlic Powder

2 Tbs. Onion Powder

2 Tbs. Paprika

1 tsp. ground Thyme

1 tsp. ground Sage

1 tsp. ground Bay Leaf

1 tsp. Celery Seed

1 tsp. Black Pepper

Directions :

1. Sprinkle seasonings on the ribs and rub. Refrigerate for 1-5 hours.

2. Prepare the grill for long-term, low-temp cooking. Baste the ribs with the basting sauce and let them dry while they reach room temperature.

3. Baste again and place on the grill. Baste and turn at 30-minute intervals for 5-8 hours until tender.

4. Do not let the temperature rise above 225 for extended periods.

5. Finish off with your favorite barbecue or finishing sauce.

6. Apply when the ribs are done and coals are cooler.

Carrot and Parsnip Soup

Ingredients :

1 Tbsp. Unsalted Butter

1 Medium Onion, Peeled And Chopped

1 Celery Stalk, Trimmed And Diced

5 To 6 Medium Carrots, Peeled And Cut Into 1/4 Inch Dice

6 To 7 Medium Parsnips, Peeled And Cut Into 1/4 Inch Dice

1 Medium Potato Peeled And Cut Into 1/4 Inch Dice

1 Quart Vegetable Stock

Salt

Freshly Ground Pepper

2 Or 3 Sprigs Of Dill

Snipped Fresh Dill

Method :

1. Combine the butter and onion in a heavy 3-quart saucepan, cover, and place over low heat.

2. Cook for 5 minutes, or until the onion is translucent.

3. Add the celery, carrots, parsnips, potato, stock, salt and pepper to taste, and the sprigs of dill and bring to a boil over moderate heat. Cover, lower the heat, and simmer the soup for 20 to 25 minutes, or until the vegetables are soft.

4. Remove and discard the dill sprigs.

5. Serve with snipped fresh dill sprinkled over each serving.

To make the soup creamier alter the recipe using these instructions (this is the way I like the soup):

Use the same ingredients, but instead of dicing the celery, carrots, parsnips, and potato, slice them with the medium blade of a food processor. Cook according to directions.

When the vegetables are tender, strain them, reserving the broth. Remove the dill sprigs and puree the vegetables in the food processor fitted with the steel blade, adding about 1/2 cup of the broth while the machine is running.

Return the puree to the remaining broth and whisk to blend well. Reheat, if necessary, and serve sprinkled with snipped dill.

Makes 4 servings.

Nutritional Analysis :

Calories 188,

Fat 3.4 g,

Carbs 36 g,

Protein 6 g,

Fiber 7.2 g.

Points 3.

Double Cherry - Cornmeal Tea Bread

Ingredients :

3 Tablespoons Dried Cherries

1 1/3 Cups Whole Grain Pastry Flour

2/3 Cup Yellow Cornmeal

1 Teaspoon Baking Powder

1/2 Teaspoon Baking Soda

1/4 Teaspoon Salt

2/3 Cup Sugar

1/3 Cup Plain Low Fat Yogurt

1/4 Cup Unsweetened Applesauce

2 Tablespoons Butter -- Melted

1 Egg

1 Tablespoon Grated Orange Peel -- Or Lemon Peel

1 Cup Fresh Cherries -- Pitted And Quartered

Directions :

1. Preheat the oven to 350F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking spray. In a small dish, combine the dried cherries with enough hot water to cover. Let stand for 10 minutes, or until softened.

2. Meanwhile in a medium bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt until blended. In a medium bowl, whisk together the sugar, yogurt, applesauce, butter, egg, and orange or lemon peel until well blended. Drain the cherries well and coarsely chop. Stir the fresh and dried cherries into the yogurt mixture. Add the flour mixture in 2 additions, stirring just until well combined. Scrape the batter into the prepared pan.

3. Bake for 55 minutes, or until a wooden pick inserted into the center comes out clean. Cool in the pan on a rack for 10 minutes. Turn out the rack an cool completely.

Makes 12 servings

Per Serving (excluding unknown items):

164 Calories;

3g Fat (15.5% calories from fat);

3g Protein;

32g Carbohydrate;

3g Dietary Fiber;

23mg Cholesterol;

169mg Sodium.

Exchanges:

1/2 Grain(Starch);

0 Lean Meat;

1/2 Fruit;

0 Non-Fat Milk;

1/2 Fat;

1 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"

Formatted by : Chupa Babi

* Exported from MasterCook *

Malay Chile Jam

Ingredients :

1 Small Onion -- Quartered And Thinly Sliced

1/2 Cup Sugar

1/3 Cup Minced Seeded Medium-Hot Chiles -- Such As Jalapeños Or Serranos

1/4 Cup Minced Red Bell Pepper

1/4 Cup Water

1/4 Lemon -- Cut Into 2 Wedges And Seeded

1 Pinch Salt -- Large Generous Pinch

Preparation Method :

1. Combine all of the ingredients in a medium saucepan and bring to a boil.

2. Cook over moderate heat, stirring often, until the jam thickens and registers 210° on a jelly thermometer, about 12 minutes.

3. Discard the lemon wedges.

4. Pour the jam into a clean jar or container and refrigerate for up to 2 weeks.

5. Warm the jam slightly in the jar set in a saucepan of gently simmering water before serving.

Makes 1/2 cup (8 one-tablespoon servings)

Per Serving (excluding unknown items):

56 Calories;

trace Fat (0.8% calories from fat);

trace Protein; 14g

Carbohydrate;

trace Dietary Fiber; 0mg

Cholesterol; 18mg Sodium.

Exchanges:

1/2 Vegetable;

0 Fruit; 0 Fat;

1 Other Carbohydrates.

Recipe By : Jenna Holst

Source : "Food & Wine, May 1998"

Formatted by : Chupa Babi

* Exported from MasterCook *

Weight Watchers Low Fat Low Carb Garlicky Shrimp

Yield: 8 to 10 servings

Ingredients :

2 Tablespoons Butter

1 Tablespoon Vegetable Oil

4 Garlic Cloves, Minced

1/4 Cup Chopped Fresh Parsley

1/4 Teaspoon Salt

1 Pound Large Shrimp (24 To 30 Count), Peeled And Deveined

1 Tablespoon Fresh Lemon Juice

Directions :

1. In a large skillet, heat the butter and oil over medium heat.

2. Add the garlic, parsley, salt, and shrimp, and saute for 1 to 2 minutes.

3. Drizzle with the lemon juice and continue cooking until the shrimp are pink. Serve immediately.

Nutritional Information Per Serving (3 shrimp):

Calories: 72,

Fat: 4 g,

Cholesterol: 71 mg,

Sodium: 166 mg,

Carbohydrate: 1 g,

Dietary Fiber: 0 g,

Sugars: 0 g,

Protein: 7 g

Diabetic Exchanges:

1 Very Lean Meat,

1 Fat

2 Weight Watcher Points

Source : "Mr. Food Every Day's a Holiday Diabetic Cookbook"

Diabetic Southwestern Chicken Salad

Ingredients :

Salad:

1 Cup Cooked Corn Kernels

1 Cup Diced Tomatoes

1 Cup Green Peas, Frozen And Thawed

1/2 Cup Each Sliced Red And Green Pepper

1/3 Cup Canned Black Beans, Drained

2 Cups Cooked, Cubed Chicken Breast

Dressing:

1 Tablespoon Olive Oil

1/4 Cup Lime Juice

2 Teaspoons Cumin

1 Tablespoon Chopped Cilantro

2 Teaspoons Chili Powder

1 Teaspoon Oregano

Directions :

1. Combine all salad ingredients.

2. In a blender or food processor, blend all dressing ingredients.

3. Toss the dressing with the salad and serve.

Nutritional Information Per Serving (1 cup):

Calories: 181, 

Fat: 6 g, 

Cholesterol: 42 mg, 

Sodium: 94 mg,

Carbohydrate: 16 g, 

Dietary Fiber: 4 g, 

Sugars: 4 g, 

Protein: 17 g

Diabetic Exchanges : 

2 Very Lean Meat, 

1 Starch, 

1/2 Monounsaturated Fat

Source : "200 Healthy Recipes in 30 Minutes or Less!" via The Diabetic Gourmet Daily Recipe Mailer

Thai Spring Roll Sauce

Ingredients :

2 1/2 Cups  Water

1 Cup  Sugar

1 Tablespoon  Sake

3 Tablespoons  Rice Wine Vinegar

2 Teaspoons  Fresh Ginger -- Finely Grated

1/2 Cup  Carrots -- Fine Julienne

1 Teaspoon  Hot Pepper Flakes -- Or To Taste

2  Teaspoons  Garlic -- Finely Chopped

1/2  Teaspoon  Soy Sauce

Preparation Method :

1. Mix 2 cups of the water with the sugar, and boil until caramelized. Deglaze with the sake and rice wine vinegar.

2. Add ginger, carrots, pepper seeds, and garlic, and let the mixture reduce over low heat for approximately 2 minutes.

3. Add 1/2 cup water, verify the seasoning and add the soy sauce.

Makes 2 /2 cups (10 one quarter cup servings)

Per Serving (excluding unknown items): 

84 Calories; 

trace Fat (0.2% calories from fat); 

trace Protein; 

21g Carbohydrate; 

trace Dietary Fiber; 

0mg Cholesterol; 

22mg Sodium.  

Exchanges : 

0 Grain(Starch); 

0 Vegetable; 

1 1/2 Other Carbohydrates.

Source : Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2007

Formatted by : Chupa Babi

Green Tea Marinated Cucumbers

Here the green tea works with sesame oil and rice wine vinegar as a low-oil dressing. This is a good relish with hot rice and grilled beef or tofu.

Green Tea Vinaigrette:

1 Teaspoon Sesame Oil

1 Teaspoon Soy Sauce

2 Tablespoons Rice Wine Vinegar

1 Cup Strong Celestial Seasonings Authentic Green Tea

1 Teaspoon Toasted Sesame Seeds

1 Teaspoon Shredded, Dried Seaweed, If Available, Or 1 Dash Hot

Pepper Sauce

3 Small Cucumbers, Sliced Into Chunks

Directions :

1. To make green tea, pour hot but not boiling water over teabags and steep for five minutes. 

2. Use one teabag for every 8 ounces (1 cup) of hot water. 

3. Whisk together vinaigrette ingredients, and toss with cucumbers. 

4. Cover and marinate for at least 2 hours before serving.

Creamy Spinach Pasta

Ingredients :

10 Ounces  Spinach Spaghetti
6  Ounces  Spinach Leaves, Whole -- One Bag
1  Cup  Fresh Basil Leaves
1/2 Teaspoon  Garlic -- Minced
1 Cup  Tofu, Silken, Mori-Nu Lite
2/3 Cup  Vegetable Broth
1 1/2  Cups  Halved Cherry Tomatoes
1 Dash  Freshly Ground Black Pepper -- To Taste

Preparation Method :

1. Bring a large pot of water to a boil. Add the pasta and cook according to package directions. Just before the pasta is done, add the spinach and cook until wilted, 30 to 45 seconds.

2. Meanwhile, place the basil and garlic in a food processor and process just until chopped. Add the tofu and the salt. Process until smooth. Place in a saucepan with the vegetable broth and heat gently-do not boil.

3. Drain the fettuccine and spinach. Place in a serving bowl, pour the tofu mixture over the pasta and toss well to mix. Sprinkle the cherry tomatoes over the pasta and season with pepper.

NOTES : Recipe Hint:  

To make this dish a little spicier, add a dash or two of Tabasco sauce to the tofu mixture. If you are a real spinach lover, use two bags of the baby spinach leaves instead of one.

Per Serving : 

331 Calories; 

2g Fat (6.4% calories from fat); 

15g Protein; 

62g Carbohydrate; 

10g Dietary Fiber; 

trace Cholesterol; 

373mg Sodium.  

Exchanges : 

4 Grain(Starch); 

1/2 Vegetable; 

0 Fat.

* Exported from MasterCook *

Raspberry Mirepoix

Ingredients :

1/4 cup  Diced Celery

1/4  cup  Diced Carrots

3  tablespoons  Finely Chopped Green Onions

1/4 cup  Water

1/8 teaspoon  Bouillon Granules -- 'chikn' or veg

1 teaspoon  Cornstarch

1/8 teaspoon  Minced Gingerrot

1/4 cup  Unsweetened Orange Juice

1 1/2  teaspoons  Raspberry Vinegar

Preparation Method :

1. Combine celery, carrots, green onions, water & bouillon granules in a saucepan. 

2. Bring mixture to a boil; cover, reduce heat and simmer 5 mins OR until vegetables ae crisp-tender. 

3. Combine cornstarch, gingerroot, orange juice and raspberry vinegar; stir into the vegetable mixture. 

4. Cook over medium heat, stirring constantly, until mixture boils. 

5. Cook an additional minute, stirring constantly.

Makes 1 cup (8 two-tablespoon servings)

Per Serving (excluding unknown items): 

8 Calories; 

trace Fat (3.7% calories from fat); 

trace Protein; 

2g Carbohydrate; 

trace Dietary Fiber; 

trace Cholesterol; 

11mg Sodium.  

Exchanges : 

0 Grain(Starch); 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

0 Fat; 

0 Other Carbohydrates.

Source : "recipes3K.com"

Formatted by : Chupa Babi

* Exported from MasterCook *

Tahini Yogurt Potato Salad

Ingredients :

3 1/3  Pounds  Fingerling Potatoes -- Washed Or Baby Red Potatoes
1/2  Cup  Low-Fat Natural Yoghurt
2  Tablespoons  Fresh Lemon Juice
2  Teaspoons  Honey
2  Teaspoons  Tahini -- (Sesame Paste)
6  Green Shallots -- Ends Trimmed, Thinly Sliced Or Green Onions
1/4 Cup  Chopped Fresh Mint

Preparation Method :

1. Place the potatoes in large saucepan of cold water. Bring to the boil over high heat. Reduce heat to medium and simmer for 12-15 minutes or until just tender. Drain. Set aside to cool.

2. Meanwhile, combine the yoghurt, lemon juice, honey and tahini in a small bowl.

3. Cut the potatoes into thick slices and place in a serving bowl. Add the dressing, shallot and mint and gently toss until just combined. Season with salt and pepper. Serve immediately.

Notes & Tips :

You can prepare this recipe to the end of step 2 up to 3 hours ahead. Store in separate airtight containers in the fridge. Continue from step 3 up to 30 minutes ahead.

"Turn an old favourite into a waist-friendly Middle Eastern delight by mixing the sesame flavours of tahini with low-fat natural yoghurt."

Per Serving (excluding unknown items) : 

178 Calories; 

1g Fat (5.5% calories from fat); 

5g Protein; 

38g Carbohydrate; 

4g Dietary Fiber; 

1mg Cholesterol; 

26mg Sodium.  

Exchanges : 

2 Grain(Starch); 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

0 Non-Fat Milk; 

0 Fat; 

0 Other Carbohydrates.

Source : "Good Taste - December 2006, Page 110"

Formatted by : Chupa Babi

* Exported from MasterCook *

Diabetic Crispy Oven-Fried Fish

Yield: 4 servings

Ingredients :


Sauce :

1/4 Cup Nonfat Or Light Mayonnaise
1 Tablespoon Finely Chopped Capers
2 Teaspoons Finely Chopped Onion

Rest of Recipe :

4 Cod, Orange Roughy, Flounder, Or Other White Fish Fillets (5 Ounces Each)
1/4 Cup Plus 2 Tablespoons Fat-Free Egg Substitute
1/4 Cup Plus 2 Tablespoons Finely Ground Special-K Cereal Crumbs
1/4 Cup Grated Parmesan Cheese
1/2 Teaspoon Dried Italian Seasoning
Olive Oil Cooking Spray

Directions :

1. Preheat oven to 450 degrees F.

2. To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well.

3. Set aside.

4. Rinse the fish with cool water and pat it dry with paper towels.

5. Set aside.

6. Place the egg substitute in a shallow dish.

7. Place the cereal crumbs, Parmesan cheese, and Italian seasoning in another shallow dish and stir to mix well.

8. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.

9. Coat a medium-sized baking sheet with the cooking spray and arrange the fish fillets on the sheet.

10. Spray the tops lightly with the cooking spray and bake for 12 to 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork.

11. Serve hot, accompanied by the sauce.

Nutritional Information Per Serving (1/4 of recipe):

Calories: 194,
Carbohydrate: 9 g,
Cholesterol: 65 mg,
Fat: 3 g,
Saturated Fat: 1.2 g,
Fiber: 0.4 g,
Protein: 31 g,
Sodium: 457 mg,
Calcium: 106 mg

Diabetic Exchanges : 

3 Very Lean Meat,
1/2 Starch

Source : "The Complete Diabetes Prevention Plan" via The Diabetic Gourmet Daily Recipe Mailer

Simple Persian Spice Mixture - Advieh

Ingredients :

1 Teaspoon  Ground Cinnamon
1/4 Teaspoon  Ground Cardamon
1/4 Teaspoon  Ground Cloves
1/4 Teaspoon  Ground Ginger

Preparation Method :

Mix everything together & store in jar w/tight cover for use when needed.

Makes 1 3/4 teaspoons

AuthorNote : The Chinese have a mix called five-spice and Indians have garam masala. The Persian advieh is an aromatic mixture that can be heightened by doubling amount of ginger. I prefer proportions given here, which are balanced & will intensify herb flavor in various dishes to which it is added.

Per Serving (excluding unknown items) : 

11 Calories;
trace Fat (15.2% calories from fat);
trace Protein;
3g Carbohydrate;
2g Dietary Fiber;
0mg Cholesterol;
2mg Sodium.

Exchanges : 

0 Grain(Starch);
0 Fat.

Source : "Chef2Chef"
Formatted by : Chupa Babi

A Simple Mexican Salad

Ingredients :

2 Cucumbers

2 Oranges

1 Lemon Or Lime (The Juice)

1/2 Teaspoon Chili Powder

1/2 Teaspoon Salt

Instructions :

1. Wash the cucumbers, oranges and lemon or lime under cold running water.

2. Slice the cucumbers.

3. Peel and cut the oranges into small pieces.

4. Place cucumber and oranges in a medium size bowl.

5. Add chili powder, lemon or lime juice and salt.

This low-carb salad is easy to make and great on its own or as a precursor to the main meal.

Nutritional Information :

60 Calories; 

14g Total Carbohydrates; 

0g Total Fat; 

0g Saturated Fat; 

0 mg Cholestrol;

2g Protein; 

240 mg Sodium; 

3 g Fiber

Source : dLife via the USDA Food Stamp Nutrition Education Program

Roasted Red Pepper Sorbet

Ingredient :

1/4 Pound  Red Bell Peppers

2 Shallots -- Roughly Chopped

1/4 Cup  Water

1/4 Cup  Sugar

1 Teaspoon  Dried Thyme

1/2 Teaspoon  Salt -- Or To Taste

2 Drops  Tabasco Sauce -- Or To Taste

1/4 Cup  Lemon Juice -- Freshly Squeezed

To Serve: -- Small Arugula Leaves With Stems

Preparation Method :

1. Coat pepper skins with oil, broil on a foil lined baking sheet skin side up, for 10 minutes or until charred. Enclose completely in the foil for 10 minutes. Peel and discard the skin, seeds and ribs.

2. In a small saucepan bring water to boil, whisk in sugar to dissolve then puree in food processor with roasted peppers, thyme, salt and Tabasco until smooth. Add lemon juice, pour mixture into a shallow pan or dish and freeze until firm. Puree again in processor then freeze again.

3. Chill serving plates in freezer.

4. When ready to serve make quenelles by forming tapered oval shapes using 2 tablespoons transferring the mixture from one spoon to the other until it resembles a carrot shape. Put on a chilled plate, add arugula leaves to resemble tops of carrots and serve.

Makes approximately 3/4 cup (Serves 4 - 6  two to three-tablespoon servings)

Per Serving (excluding unknown items) : 

50 Calories; 

trace Fat (1.0% calories from fat); 

trace Protein; 13g 

Carbohydrate; 1g 

Dietary Fiber; 0mg 

Cholesterol; 215mg 

Sodium.  

Exchanges : 

0 Grain(Starch); 

1/2 Vegetable; 

0 Fruit; 

0 Fat; 

1/2 Other Carbohydrates.

Source : "www.finedinings.com"

Formatted by : Chupa Babi

* Exported from MasterCook *

Apple Salad & Tofu-Honey Cinnamon Dressing

Serves 8

Ingredients :

2 Granny Smith Apples, Sliced 

2 Gala Apples, Sliced 

1/4 Cup Fresh Lemon Juice 

1 Cup Water 

3 Stalks Celery, Sliced Diagonally 

1 8-Ounce Can Pineapple Tidbits, Drained 

1/3 Cup Walnuts, Coarsely Chopped Mint Sprigs

Dressing :

1 Cup Plain Low-Fat Yogurt 

1/2 Cup Soft Silken Tofu 

1 Tablespoon Honey 

1 Teaspoon Ground Cinnamon

Directions :

1. Place sliced apples in mixture of lemon juice and water. 

2. Add more water if needed to cover apples. 

3. At serving time, drain liquid from apples. 

4. Combine apples, celery, pineapple and nuts. 

For the Dressing : 

1. Combine yogurt, tofu, honey and cinnamon in a food processor and blend until smooth. Chill. 

2. Combine apple mixture with dressing and toss gently. 

3. Serve on a bed of fresh greens. 

4. Garnish with mint sprigs.

Diabetic Fish Creole

Ingredients :

4 (3-Ounce) Fish Fillets
2 Tablespoons Lemon Juice
2 Tablespoons Finely Chopped Onion
4 Tablespoons Reduced-Fat Margarine, Divided
1/2 Cup Chopped Green Peppers
1 Cup Chopped Canned Tomatoes, Undrained
Pepper To Taste
2 Teaspoons Flour

Directions :

1. Preheat oven to 350 degrees F.
2. Place fish fillets in baking pan coated with nonstick cooking spray.
3. Mix together lemon juice, onion, and 2 tablespoons melted margarine.
4. Pour mixture over fish.
5. Bake uncovered or until fish flakes easily with fork, about 15 minutes.
6. While fish is baking, prepare creole sauce.
7. Saute green pepper in remaining margarine.
8. Add tomatoes and pepper.
9. Stir in flour.
10. Simmer until mixture is heated.

Nutritional Information Per Serving (3 ounce fillet plus sauce):

Calories: 205,
Fat: 9 g,
Cholesterol: 37 mg,
Sodium: 338 mg,
Carbohydrate: 7 g,
Dietary Fiber: 1 g,
Sugars: 4 g,
Protein: 25 g

Diabetic Exchanges : 

3 Lean Meat,
1 Vegetable

Source : "Magic Menus for People with Diabetes" via The Diabetic Gourmet Daily Recipe Mailer

Sweet Banana

Ingredients :

1 Ripe Banana
1 Tortilla Wrap
Maple Syrup

Method :

1. Wrap the banana into the tortilla and put into microwave until the banana is hot and tender. (it took appr. 1.5 min)

2. Serve with maple syrup.

Joe Muer's White Bean Salad

Ingredients :

1 Cup  Dry Navy Beans

2 1/2  Cups  Water

3 Tablespoons  White Wine (Dry)

3 Tablespoons  White Wine Vinegar

2 Tablespoons  Minced Onion

3 Tablespoons  Minced Fresh Parsley

1 Teaspoon  Salt -- (To 1 1/2)

1 Teaspoon  Freshly Ground Pepper -- Or To Taste

Preparation Method :

1. Do not presoak beans. 

2. Add navy beans to 1 c. cold water in an uncovered, medium sauce pan (enough water to cover the beans) and bring to a boil over medium heat. 

3. Reduce to a simmer and cook for 1 1/2 - 2  hours stirring occasionally adding additional water as necessary to keep the beans covered. 

4. After beans are tender but not mushy, remove from heat, drain and let cool at room temperature. 

5. Add remaining ingredients. Mix well and refrigerate for at least 12 hours, stirring occasionally, to blend flavors before serving.

Serves 4

Per Serving (excluding unknown items) : 

188 Calories; 

1g Fat (3.4% calories from fat); 

12g Protein; 

33g Carbohydrate; 

13g Dietary Fiber; 

0mg Cholesterol; 

547mg Sodium.  

Exchanges: 

2 Grain(Starch); 

1/2 Lean Meat;

0 Vegetable; 

0 Fat; 

0 Other Carbohydrates.

Source : "Bob & Rob Allison's Ask Your Neighbor, WNZK 690 Detroit"

Formatted by : Chupa Babi

* Exported from MasterCook *

Cinnamon Tortilla Chips

Ingredients :

7 Small Flour Or Corn Tortillas
1 Tablespoon Sugar
1/2 Tablespoon Cinnamon

Preparation Method :

1. Preheat oven to 450 degrees.
2. Cut each tortilla into six wedges with knife.
3. Mix cinnamon and sugar.
4. Brush wedges with water and sprinkle with sugar and cinnamon.
5. Bake about 10 minutes or until crisp.

Makes 42 chips.

Nutritional Analysis :

Calories 189,
Carbohydrates 41 g,
Protein 3 g,
Fat 2 g,
Fiber 3 g.
Points 3.

Garlicky Pork with Basil Core / 3 points

Ingredients :

3/4 Pound  Lean Pork Tenderloin

1 Teaspoon  Olive Oil

1/4 Cup  Chicken Broth

1/4 Cup  Chopped Fresh Basil

                       OR

1 Tablespoon  Plus 1 Teaspoon Dried Basil Leaves

1/8 Teaspoon  Ground Red Pepper (Cayenne)

4 Cloves  Garlic -- Crushed

Method :

1. Trim fat from pork if necessary. Cut pork crosswise into 8 pieces.

2. Flatten each piece to 1/4-inch thickness between waxed paper or plastic wrap. Heat oil in 10-inch nonstick skillet over medium-high heat. Cook pork in oil about 3 minutes, turning once, until brown.

3. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer about 5 minutes or until pork is no longer pink in center.

NOTES : If you're concerned about sodium in your diet, try using reduced-sodium versions of prepared foods such as chicken broth.

Per Serving (excluding unknown items) : 

120 Calories; 

4g Fat (32.2% calories from fat); 

18g Protein; 

1g Carbohydrate; 

trace Dietary Fiber; 

55mg Cholesterol; 

91mg Sodium.  

Exchanges : 

0 Grain(Starch); 

2 1/2 Lean Meat; 

0 Vegetable; 

0 Fat.

* Exported from MasterCook *

Quick Minestrone Soup

Ingredients :

1/4  Cup  Olive Oil

1 Small  Onion -- Coarsely Chopped

4 Garlic Cloves -- Crushed In A Garlic Press

6  Cups  Prewashed And Cut Kale -- About 4 Pounds Raw And Untrimmed

1  Pound  Frozen Mixed Italian Vegetables -- (1 Bag) Such As Zucchini, Green Beans, Cauliflower, And Broccoli

14 1/2  Ounces  Canned "Petite" Diced Tomatoes In Juice -- (1 Can)

1  Cup  Ditalini Pasta Or Small Elbow Macaroni

5 1/4  Cups  Reduced-Sodium Chicken Broth -- (42 Fl Oz)

2  Cups  Water

3/4 Teaspoon  Salt

1/2 Teaspoon  Black Pepper

19  Ounces  Cannellini Beans -- (1 Can) Rinsed And Drained

To Serve: -- Grated Parmesan (Optional)

Preparation Method :

1. Heat oil in a 5- to 6-quart heavy pot over moderately high heat until hot but not smoking, then cook onion and garlic, stirring occasionally, until golden, about 3 minutes. Add kale and sauté, stirring, 1 minute. Add frozen vegetables, tomatoes with juice, pasta, broth, water, salt, and pepper and simmer, uncovered, stirring occasionally, until vegetables are tender and pasta is al dente, about 10 minutes.

2. Meanwhile, transfer half of beans to a wide shallow bowl and coarsely mash with a fork or a potato masher, then stir mashed and whole beans into soup and simmer, stirring occasionally, until soup is slightly thickened, about 5 minutes. Season with salt and pepper.

Here's a hearty vegetable soup that doesn't take as long to make as the classic but is much better than what you'll find in a can.

Per Serving (excluding unknown items) : 

583 Calories; 

15g Fat (22.1% calories from fat); 

32g Protein; 

85g Carbohydrate; 

21g Dietary Fiber; 

0mg Cholesterol; 

426mg Sodium.  

Exchanges : 

5 1/2 Grain(Starch); 

2 Lean Meat; 

1/2 Vegetable; 

2 1/2 Fat.

Source : "Gourmet, October 2006"

Formatted by : Chupa Babi

* Exported from MasterCook *

Apple Chipotle Jelly

Ingredients :

2 Tablespoons  Minced Chipotle Chilies -- (3 To 4 Whole Chilies)
2 Cups  Apple Juice
6 1/2 Cups  Sugar
1 Cup  Cider Vinegar
1 3/4 Ounces  Dry Fruit Pectin -- (1 Box) Such As Sure-Jell

Preparation Method :

1. If using dried chipotles, soak them in 1/2 cup warm apple juice for 30 minutes, then remove the stems and mice the chilies. if using canned chipotles, mince them. For a milder jelly, you can remove the seeds.

2. Combine the sugar, remaining apple juice, vinegar, and chipotles in a large heavy saucepan and stir to mix. Simmer the mixture over medium heat, stirring gently, until the sugar is completely dissolved, about 5 minutes. Skim off any foam that rises to the surface.

3. Stir in the dry and liquid pectins and boil for 2 minutes. Skim well. Pour the mixture into sterile jelly jars (three 1-pint jars or six 1-cup jars) and cover tightly. Invert the jars for 10 minutes, then reinvert. Shake the jars from time to time as the jelly cools, to evenly distribute the pepper pieces. The jelly will keep for several months in a cool, dry dark place, unopened. Refrigerate it, once it is opened.

AuthorNote : Hot and smoky is this jelly, which goes great with grilled vegetables and veggie burgers, not to mention on sandwiches with low-fat cream cheese. Chipotles (smoked jalapenos) provide the firepower. The chipotle of choice is a long, wrinkled tan-brown chili called chipotle grande.

Per Serving (excluding unknown items) : 

57 Calories; 

Trace Fat (0.1% calories from fat); 

trace Protein; 

15g Carbohydrate; 

trace Dietary Fiber;

trace Cholesterol; 

2mg Sodium.  

Exchanges : 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

1 Other Carbohydrates.

Source : "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."

Formatted by : Chupa Babi

* Exported from MasterCook *

Berry Shiny Glaze

Ingredients :

1/3 C. Fresh Raspberries Or Strawberries 

2/3 C. Apple Juice Concentrate 

4 Tsp. Cornstarch

Directions : 

1. Blend all ingredients on high for one minute until creamy. 

2. Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.

Thai Fried Rice

Ingredients :

For the Sauce :

1 1/2 Tablespoons  Soy Sauce -- To 2 Tablespoons
1 1/2 Tablespoons  Lime Juice
2 Teaspoons  Honey -- Or Sugar, Or To Taste
1 Teaspoon  Thai Hot Sauce -- To 2 Teaspoons, Or To Taste

For the Rice :

1/2 Tablespoons  Canola Oil -- To 2 Tablespoons
2 Garlic Cloves -- To 3, Minced
2 Teaspoons  Ginger -- Minced
2 Scallions -- Minced
1 Stalk  Fresh Lemongrass -- Trimmed, Minced (About 1 Tablespoon)
1 Carrot -- Sliced As Thinly As Possible
1/2 Red Bell Pepper -- Cut Into 1" Pieces
1 Cup  Napa Cabbage -- Or Other Asian Cabbage, Thinly Sliced
1 Cup  Collard Greens -- Cut Into 1-Inch Pieces
3 Cups  Cooked White Rice -- To 4 Cups, Preferably Uncle Ben's
1 Cup  Mung Bean Sprouts
1/2 Cup  Chopped Fresh Mint -- Or Cilantro

Preparation Method :

For the Sauce : 

1. Combine the soy sauce, lime juice, sugar, and hot sauce in a small bowl and stir to mix.

2. Just before serving, heat a wok or a large non-stick frying pan over a high flame. Swirl in the oil. Add the garlic, ginger, scallions, and lemongrass. Stir-fry these ingredients for 15 seconds, or until fragrant but not brown. Add the carrot, bell pepper, napa, and collard greens and stir-fry for 1 to 2 minutes, or until crispy-tender.

3. Stir in the rice and bean sprouts an stir-fry for 2 minutes, or until the ingredients are thoroughly heated. Stir in the sauce and half the mint and cook for 30 seconds. Correct the seasoning, adding soy sauce or lime juice to taste. Sprinkle th remaining mint on top and serve at once.

AuthorNote : Fried rice gets a Thai twist at the restaurant Panawan in Mai Sariang in northern Thailand. ... If unavailable [lemongrass] use 1 teaspoon freshly grated lemongrass.

Per Serving (excluding unknown items) : 

198 Calories; 

4g Fat (17.6% calories from fat); 

4g Protein; 

37g Carbohydrate; 

2g Dietary Fiber; 

0mg Cholesterol; 

291mg Sodium.  

Exchanges : 

1 1/2 Grain(Starch); 

1 Vegetable; 

0 Fruit; 

1/2 Fat; 

0 Other Carbohydrates.

Source : "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."

Formatted by : Chupa Babi

* Exported from MasterCook *

Diabetic Cajun Rice And Bean Salad

Ingredients :

1 Cup Low-Sodium Or Regular Stewed Tomatoes

1 Tablespoon Olive Oil

1/2 Tablespoon Cider Vinegar

1/2 Teaspoon Dried Marjoram Leaves

1/2 Teaspoon Dried Thyme Leaves

1/4 Teaspoon Salt, Or To Taste (Optional)

2-3 Drops Hot Pepper Sauce

2 Cups Cooked Brown Rice

1 (15 Ounce) Can Low-Sodium Or Regular Kidney Beans, Rinsed And Well Drained

1/4 Cup Thinly Sliced Green Onion, Including Tops

1 Large Celery Stalk, Diced

Directions :

1. In a medium bowl, combine the tomatoes, oil, vinegar, marjoram, thyme, salt (if desired), and hot pepper sauce.

2. Stir to mix well.

3. Stir in the rice, beans, onion, and celery.

4. Serve the salad at room temperature, or cover and refrigerate before serving.

5. Leftover salad will keep in the refrigerator 2 to 3 days.

Nutritional Information Per Serving (1/2 cup) :

Calories: 100, 

Fat: 2g, 

Saturated Fat: 0g,

Calories From Fat: 17, 

Cholesterol: 0mg, 

Sodium: 16mg,

Carbohydrate: 17g, 

Dietary Fiber: 3g, 

Sugars: 2g, 

Protein: 4g

Diabetic Exchanges : 

1 Starch, 

1/2 Monounsaturated Fat

Source : "The Diabetes Snack Munch Nibble Nosh Book" via The Diabetic Gourmet Daily Recipe Mailer