Saturday, July 30, 2011

[Healthy_Recipes_For_Diabetic_Friends] Gluten-Free Chicken Soup - 33.6g Carbs, 8.1g Fiber

 

Gluten-Free Chicken Soup - 33.6g Carbs, 8.1g Fiber

From: The Gluten Free Goddess VIA WebMD Recipe from Foodily.com

This isn't your Grandma's chicken soup. And she might not approve of
the liberties I've taken crankin' up the standard Jewish flavors more
than a simple notch. But tradition is one thing. Great taste is another.
I say, be flexible.

Extra virgin olive oil, as needed
3-4 split chicken breasts (free-range organic, if possible), rinsed, patted dry
8 cloves fresh garlic, chopped
Sea salt and freshly ground pepper, to taste
2 heaping cups thinly shredded cabbage (bagged coleslaw mix is fast and easy)
1 green bell pepper, cored, seeded, cut up
1 yellow summer squash, cut up
2 zucchini squash, cut up
6 to 8 baby Yukon Gold potatoes, cut up
1 (4-oz can) chopped green chilies -- mild or hot, to taste
1 tsp rubbed sage
1 tsp EACH: dried basil, oregano and parsley
Hot red pepper flakes, shake to taste
1 (14-oz can) fire roasted diced tomatoes
2 or more cups chicken broth, as needed
A dash or two of balsamic vinegar to taste

Drizzle some extra virgin olive oil into the bottom of a Crock Pot or
slow cooker. Lay the chicken breasts in the bottom; top with half the
chopped garlic. Season the mixture with sea salt and pepper.

In a large bowl, combine the shredded cabbage, bell pepper, yellow
and zucchini squashes, potatoes, and green chiles; and toss them with
a drizzle of extra virgin olive oil. Season the mixture with sea salt,
ground pepper, herbs, and a shake or two of hot red pepper flakes. Toss
to coat.

Pour the veggies into the crock in an even layer. Pour on the diced
tomatoes. Add the chicken broth and a dash of balsamic vinegar, to
taste. The liquid should just about cover the veggies. If you like
more of a brothy soup than a stew, add more broth.

Cover and cook on high for 5 to 6 hours, until the chicken is tender
and easily breaks apart into pieces with a large spoon (my chicken
was very cold when it went into the pot, so adjust your cook time
accordingly, if you need to).

Taste test for seasoning adjustments. I added a pinch of brown sugar
to mine to balance the tomato-garlic and spice. Stir in any seasoning adjustments and serve.

Makes four hearty servings to soothe you, body and soul. This recipe
is gluten-free, soy-free, dairy-free, corn-free.

Servings: 4
Nutrition per Serving:
301 Calories, 4.5g Fat, 1.1g Saturated Fat, 72mg Cholesterol,
33.6g Carbs, 8.1g Fiber, 441mg Sodium, 32.4g Protein

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Friday, July 29, 2011

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Garlic Soup and Harissa - 22g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Mediterranean Garlic Soup and Harissa

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Harissa:
1 red bell pepper
1/4 teaspoon coriander seeds
1/4 teaspoon cumin seeds
1/4 teaspoon caraway seeds
1/2 tablespoon olive oil
1 small red onion -- roughly chopped
3 garlic cloves -- roughly chopped
2 fresh red chilies -- medium-hot, seeded and roughly chopped
1/2 tablespoon tomato paste
2 tablespoons lemon juice
2/3 teaspoon coarse sea salt
Soup:
4 medium shallots -- finely chopped
3 celery stalks -- finely diced
3 tablespoons butter
2 tablespoons olive oil
25 medium garlic cloves -- finely sliced
2 teaspoons chopped fresh ginger
1 teaspoon finely chopped thyme
1 cup white wine
1 pinch saffron threads -- generous
4 bay leaves
1 quart good quality vegetable stock
1/2 teaspoon coarse sea salt
4 tablespoons roughly chopped flat-leaf parsley
To serve: -- roughly chopped cilantro and Greek yogurt (optional)

To make the harissa. Preheat the grill to high, then grill the bell pepper for 15 to 20 minutes, or until blackened all over. Transfer to a bowl, cover it with plastic wrap and allow to cool. Then peel the pepper and discard its seeds.

Place a frying pan on low heat and lightly dry-roast the coriander, cumin and caraway seeds for 2 minutes. Remove them to a mortar and use a pestle to grind to a powder.

Add the olive oil to the frying pan and heat, then fry the onion, garlic and chiles on medium heat for 6 to 8 minutes, to a dark smoky color. Cool slightly, then tip into a blender or food processor. Add the remaining harissa ingredients, including the grilled pepper and ground spices, and blitz together to make a paste. Set aside.

Gently fry the shallots and celery with the butter and oil for about 10 minutes, or until soft and translucent. Add the garlic and cook for a further 5 minutes. Stir in the ginger and thyme. Pour in the wine and leave to simmer for a few minutes, then add the saffron, bay leaves, stock and salt. Simmer for about 10 minutes.

Remove the bay leaves and add the parsley. Bltz with an immersion blender (or regular blender) or a food processor. Do not blend to a complete puree; keep some bits of vegetable for texture.

Divide the soup among shallow bowls. Swirl in some harissa and sprinkle with chopped cilantro. Finish with a dollop of Greek yogurt, if you like.

Serves 4

AuthorNote:

Cuisine:
"Mediterranean"
Source:
"Plenty: Vibrant Vegetables Recipes from London's Ottolenghi by Yotam Ottolenghi, 2011."
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 289 Calories; 17g Fat (60.3% calories from fat); 3g Protein; 22g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 1268mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 3 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 903727 0 0 4860 0 0 0 0 0 0 0 0 0 0 0 0 4860 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Chard Cakes with Sorrel Sauce - 17g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Mediterranean Chard Cakes with Sorrel Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Sauce:
3 cups sorrel leaves -- washed
1/2 cup Greek yogurt -- whole milk
1 garlic clove -- crumbled
2 tablespoons olive oil
1/2 teaspoon Dijon mustard
salt -- to taste
Cakes:
1 1/4 pounds Swiss chard
1/3 cup pine nuts
1 tablespoon olive oil
4 ounces Kashkaval cheese -- coarsely grated
1 egg
6 tablespoons dried white breadcrumbs
1/4 teaspoon salt
black pepper
To fry: -- half and half vegetable oil and olive oil

To make the sauce: Place all the ingredients in a food processor or a blender and blitz to a fine bright-green sauce. Taste and adjust the amount the salt. Keep in the fridge until needed.

Cut the woody white stalks from the green chard leaves. Bring a large pa of water to the boil. Add the stalks and simmer for 4 minutes. The add the leaves, stir and continue simmering for 3 minutes. Drain the chard and allow to cool down slightly. Once cool enough to handle, squeeze as much water out of the chard as possible. You need to use both hands and be quite forceful to do this. Next, chop the leaves and stalks roughly and put in a mixing bowl.

In a small fry pan, fry the pine nuts in the tablespoon of olive oil for 1 minute, or until light brown (watch out; they darken in seconds). Add the nuts and oil to the chard, followed by the cheese, egg, breadcrumbs,salt and some pepper. If the mix is very soft and sticky you might need to add some more crumbs.

Pour enough frying oil into a frying pan to come 1/4-inch up the sides of the pan. Shape the chard mix into eight patties that are roughly 2-inches in diameter and 5/8-inch thick. Fry them for about 3 minutes on each side, or until golden brown. Transfer onto paper towels, to absorb the excess oil. Serve warm or at room temperature, with the sauce on the side.

Serves 4, as a starter

AuthorNote: The cheese I use in these splendid cakes is kashkaval, of which there are regional varieties all over the Balkans. There is also an Italian version called caciocavallo. Kashkaval is normally made from sheep's milk and has a tangy yet nutty flavor. You can get it from an Arab or Turkish grocer. Choose a strong and less industrialized variety. If you can't get it, replace with mature pecorino.

You don't necessarily have to make the sauce as the cakes work perfectly well accompanied with just a wedge of lemon. Still, if you choose to make it (and I can't recommend it enough) you'll be able to keep it in the fridge for a day or two and serve it with a million other things - roasted root vegetables, hearty lentils, red meat and oily fish.

Cuisine:
"Mediterranean"
Source:
"Plenty: Vibrant Vegetables Recipes from London's Ottolenghi by Yotam Ottolenghi, 2011."
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 381 Calories; 29g Fat (64.6% calories from fat); 18g Protein; 17g Carbohydrate; 4g Dietary Fiber; 81mg Cholesterol; 848mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 4 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 1423 0 0 0 0 0 0 0 0 0 26620 0 196 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Gabe's Asian Slaw - 14g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Gabe's Asian Slaw

Recipe By :From Gabe Mandel of Garrett Park.

Serving Size : 8 Preparation Time :0:00
Categories : LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
For the mayonnaise:
2 large egg yolks
1/2 teaspoon Dijon-style mustard -- (optional)
1 tablespoon freshly squeezed lime juice -- of 1 lime (about)
1 teaspoon unseasoned rice vinegar -- or cider vinegar
For the mayonnaise:
1/2 teaspoon salt
1 Pinch freshly ground white pepper
1 cup canola oil
For the slaw:
12 tender young bamboo shoots -- (may substitute 3/4 cup vacuum-packed or canned and drained bamboo shoots, available at Asian markets, cut into very thin slices; see headnote)
1/4 head red cabbage -- (outer leaves discarded), cored and cut into very thin slices (1/2 to 3/4 pound)
2 medium carrots -- peeled and cut lengthwise into matchstick-size pieces (julienne)
2 teaspoons salt
1/4 cup mayonnaise -- plus 1 tablespoon mayonnaise (see above; may substitute store-bought mayonnaise)
1 tablespoon cider vinegar
1 pinch sugar -- generous
Freshly ground white and black pepper

For the mayonnaise: Combine the egg yolks, the mustard, if using, the lime juice, vinegar, salt and pepper in a food processor; pulse 4 or 5 times to combine.

With the motor running, pour the oil through the feed tube in a slow, steady stream until thoroughly incorporated; this should take 2 or 3 minutes. The mixture will become thick and creamy. The yield should be about 1 1/4 cups.

For the slaw: If using fresh bamboo, peel and discard the tough outer skin of the shoots. Remove all thin layers till you reach the compartmented core. Use the back of a knife to scrape off the thin layers still clinging to the core, then cut the top one-third to one-half of the shoot into very thin slices, discarding the darker bottom section.

Place the bamboo in a medium saucepan and cover with water. Bring to a boil over medium-high heat, then reduce the heat to medium and cook uncovered for about 35 minutes, until the bamboo is tender. Drain and cool.

For the slaw: Combine the cabbage, carrots and salt in a large nonreactive bowl; toss and let the mixture sit for 5 minutes. Squeeze and mix the vegetables with your hands for about 3 minutes, until the liquid emitted by the cabbage turns blue. Rinse and drain the vegetables, then transfer them to a large bowl. Add the cooked and cooled bamboo shoots, the mayonnaise, vinegar, sugar and the white and black peppers, and mix well. Taste and adjust seasonings as needed.

Serve immediately, or cover and refrigerate for up to 3 days.

Makes 3 1/2 to 4 cups (8 one-half up servings)

100 calories, 8g fat, 1g saturated fat, 15mg cholesterol, 730mg sodium, 5g carbohydrates, 1g dietary fiber, 2g sugar, 1g protein.

Gabe Mandel picks fresh bamboo shoots to add to this slaw. If you happen to have access to a bamboo patch, choose tender young shoots, no more than 10 inches tall, from a shaded area. The shoots must be peeled and boiled. For this recipe, vacuum-packed or drained, canned bamboo shoots may be substituted.

MAKE AHEAD: The mayonnaise can be refrigerated for up to 1 week. The slaw can be refrigerated in an airtight container for up to 3 days.

Cuisine:
"Asian"
Source:
"Tested by Gabe Mandel for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 376 Calories; 35g Fat (78.9% calories from fat); 7g Protein; 14g Carbohydrate; 6g Dietary Fiber; 56mg Cholesterol; 727mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 6 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 822 0 0 0 0 0 0 2141 0 0 0 0 0 0 3370

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[Healthy_Recipes_For_Diabetic_Friends] Avocado Bravado - 8g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Avocado Bravado

Recipe By :This is adapted from a recipe that appeared in the Rochester Democrat & Chronicle.

Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 avocado
1/2 cup chopped green bell pepper
1 1/2 tablespoons cider vinegar
1 tablespoon sugar
2 pinches cayenne pepper -- or to taste

Mash the avocado flesh in a small bowl so that it retains some texture. Add the remaining ingredients and stir to combine. Cover and refrigerate for 1 to 8 hours.

4 servings

87 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 4mg sodium, 8g carbohydrates, 3g dietary fiber, n/a sugar, 1g protein.

This can be spread like a relish on top of grilled or pan-fried [Favorite] dogs (preferably skinless white hots, but red may be substituted). It also is a good appetizer dip for hot dogs cut into bite-size pieces.

Source:
"Tested by Marcia Kramer for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 99 Calories; 8g Fat (64.6% calories from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Asian Pickled Carrots and Radishes - 3g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Asian Pickled Carrots and Radishes

Recipe By :Adapted from food blogger Marisa McClellan of FoodinJars.com.

Serving Size : 48 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 15%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups distilled white vinegar
3 cups water
1/4 cup coriander seed
3 teaspoons black mustard seed
1/4 cup kosher salt -- or pickling salt
1 teaspoon crushed red pepper flakes
3 teaspoons powdered ginger
8 fat carrots -- peeled, trimmed and cut crosswise into thin slices (preferably with a mandoline; about 8 cups)
5 bunches radishes -- trimmed and cut into thin slices (preferably with a mandoline; about 8 cups) 12 star anise

Fill a large saucepan or stockpot halfway with water and heat over medium heat until the water is barely bubbing. Place 12 half-pint jars in the water. (Filling the jars with water from the saucepan will keep them from floating.) Keep the jars hot until ready for use. (You may also use a dishwasher to wash and heat the jars.)

Place the jar lids and rings in a large saucepan. Cover them with water and heat over medium heat until the water is barely bubbling. Keep the lids hot until you are ready to use them. Do not boil the lids.

Combine the vinegar, water, coriander seed, mustard seed, kosher or pickling salt, crushed red pepper flakes and powdered ginger in a medium nonreactive saucepan over medium-high heat. Mix well, then bring to a boil; avoid inhaling the steam to prevent coughing. Taste, and adjust the seasoning as needed.

Stir in the carrots and radishes. Cook for about 30 seconds, then remove from the heat.

Use tongs to remove the jars from the water.

Fill the jars with the vegetables and brine, leaving about 1/4 inch of space at the top. Put a star anise in each jar. Wipe the rims clean. Screw on the lids until they are just snug and return the jars to the water, making sure they are covered by 1 to 2 inches of water. Bring the water to a boil over high heat; process for 10 minutes.

Use tongs to transfer the jars to a heatproof surface to cool. Store in a cool, dry place for up to 1 year.

Makes 12 half-pints (48 one-quarter cup servings)

25 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 140mg sodium, 5g carbohydrates, 2g dietary fiber, 3g sugar, 0g protein.

This aromatic mix makes a great topping for roast pork sandwiches and chicken or pork tacos. For more Asian flavor, substitute daikon radish for the more common red radishes.

If you choose not to process the jars, you can refrigerate the pickles for up to 1 month.

Cuisine:
"Asian"
Source:
"Tested by Marissa McClellan and Jane Black for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"12 half-pint"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 10 Calories; trace Fat (12.2% calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 475mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 3074 0 0 0 0 0 3617 260 0

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[Healthy_Recipes_For_Diabetic_Friends] Artichoke Spread - 5g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Artichoke Spread

Recipe By :From Real Entertaining columnist David Hagedorn.

Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces artichoke hearts -- (2 jars) quartered and marinated , such as Cento brand, drained (about 1 1/2 cups)
5 1/4 ounces herbed soft cheese -- (1 package) such as Boursin
1/4 cup packed flat-leaf parsley leaves -- chopped Salt
Freshly ground black pepper

Combine half of the artichokes, the herbed cheese spread and the parsley in a mini food processor; pulse to form a smooth light-green mixture. Transfer to a small bowl.

Coarsely chop the remaining artichoke hearts, then fold them into the cheese mixture. Season with salt and pepper to taste.

Transfer to a bowl for serving, or cover and refrigerate for up to 3 days.

Makes 16 tablespoons (8 servings)

45 calories, 4g fat, 3g saturated fat, 10mg cholesterol, 140mg sodium, 2g carbohydrates, 1g dietary fiber, 1g sugar, 1g protein.

Bright green and chunky, this spread is easy to make and suitable for any occasion.
Serve with baguette slices that have been brushed with oil, seasoned with salt and pepper and toasted.

Source:
"Tested by David Hagedorn for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 96 Calories; 8g Fat (68.9% calories from fat); 3g Protein; 5g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 164mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Apple Raita - Indian ; 0 pts; 5g Carbohydrate; 1g Dietary Fiber

 

Old pts, NOT PtsPlus
* Exported from MasterCook *

Apple Raita - Indian

Recipe By :Adapted from "The Modern Vegetarian," by Maria Elia (Kyle, 2009).

Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowerCarbs
LowFat (Less than 10%) LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup plain whole yogurt -- or low-fat Greek-style yogurt
1/4 seedless (English) cucumber -- peeled and cut into small dice (1/3 cup)
1/2 Granny Smith apple -- peeled, cored and grated (1/2 cup)
2 tablespoons finely chopped red onion
1 piece peeled ginger root -- (1 inch)
1 Pinch ground cumin
1 Pinch garam masala
1 tablespoon lime juice -- Juice of 1 lime
1 sprig cilantro leaves -- (or 2)
Sea salt

Combine the yogurt, cucumber, apple, onion, ginger, spices, lime juice, cilantro in a medium bowl; season with salt to taste. Refrigerate until ready to serve.

4 servings

32 calories, 1g fat, 1g saturated fat, 4mg cholesterol, 82mg sodium, 4g carbohydrates, 0g dietary fiber, 2g sugar, 1g protein.

MAKE AHEAD: This can be made and refrigerated several hours ahead. It's best served the same day it's made.

Cuisine:
"Indian"
Source:
"Tested by Bonnie S. Benwick for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 27 Calories; 1g Fat (17.8% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 9mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Andrea's All-Purpose, All-Natural, Thick 'n' Tasty Tomato Sauce - 21g Carbohydrate; 7g Dietary Fiber

 


* Exported from MasterCook *

Andrea's All-Purpose, All-Natural, Thick 'n' Tasty Tomato Sauce

Recipe By :From Andrea Okwesa of Reston, who won second place in the Food section's 2008 Top Tomato Recipe contest.

Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup extra-virgin olive oil
2 large red onions -- cut in half, then cut into 1/4-inch slices
6 medium cloves garlic -- minced
5 pounds tomatoes -- very ripe, but not soft, unbruised tomatoes (vine-ripened and plum varieties or a combination), washed, cored and cut into 1/2-inch to 1-inch chunks, with juices
10 sprigs fresh basil -- leaves only, stacked, rolled tightly and cut crosswise into thin strips (chiffonade)
8 sprigs oregano -- leaves finely chopped
8 sprigs cilantro -- leaves finely chopped
8 sprigs marjoram -- leaves finely chopped
1 teaspoon sea salt
1 teaspoon freshly ground black pepper

Heat the oil in a large, heavy-bottomed pot or Dutch oven over medium heat until the oil shimmers.
Add the onion and garlic, stirring to combine; cook for 10 to 15 minutes, stirring occasionally, until they have softened and start to caramelize.

Add the tomatoes and mix well to incorporate, then add the herbs. Stir to combine, and cook for a few minutes until the mixture starts to bubble. Then reduce the heat to medium-low and cook for about 1 hour and 45 minutes, until a thick sauce has formed. When the sauce is almost done, season with salt and pepper.

Transfer to containers, preferably glass, to cool, then cover and refrigerate for up to 1 week; or place in freezer-safe containers and freeze for up to 3 months.

Makes about 2 quarts (8 one-cup servings)

A bounty of overripe, bargain-priced tomatoes at her local grocery store prompted Reston resident Andrea Okwesa to come up with this recipe. The sauce is chunky and luscious, with lots of sauteed onion.

Source:
"Tested by Susan Kovach Shuman for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"2 quarts"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 218 Calories; 15g Fat (57.1% calories from fat); 4g Protein; 21g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 266mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 3 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Ancho Chili Pickled Salsa - Mexican; 7g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Ancho Chili Pickled Salsa - Mexican

Recipe By :Adapted from a Diana Kennedy recipe by Patricia Jinich, chef at the Mexican Cultural Institute. Her Web site is www.patismexicantable.com.

Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 ounces dried ancho chili peppers -- preferably Orale brand
1/2 medium white onion -- finely chopped (1/2 cup) 2 medium cloves garlic, finely chopped
1/4 cup rice vinegar
1/4 cup white distilled vinegar
1/2 cup safflower oil -- or vegetable oil
1 1/2 teaspoons kosher salt -- coarse or sea salt, or more to taste
1 1/2 teaspoons light brown sugar -- or more to taste

Make a slit in each dried ancho chili pepper, then remove and discard the stems, seeds and veins. Rinse the remaining peppers lightly with cold water. Use kitchen scissors to cut the peppers crosswise into thin strips and place them in a mixing bowl.

Add the onion, garlic, vinegars, oil, salt and sugar; toss to mix well. Transfer to a container with a tight-fitting lid and refrigerate for at least 8 hours and up to several months. Serve chilled or at room temperature.

Makes 2 cups

85 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 205mg sodium, 5g carbohydrates, 2g dietary fiber, 3g sugar, 1g protein.

This marinated salsa is chocolaty, sweet, deep, mildly spicy and incredibly interesting. Versions of it are common in northern states of Mexico. Feel free to adjust the sugar to your taste.

It is perfect as a companion to grilled meats or chicken, or as a spread on sandwiches, panini and crostini. For a beautiful and original appetizer, pair it with hard-textured but mildly flavored cheeses such as Mexican panela, queso fresco, sliced mozzarella or Oaxaca.

MAKE AHEAD: The chili peppers need to macerate for at least 8 hours. The assembled salsa can be refrigerated for months.

Cuisine:
"Mexican"
Source:
"Tested by Kathleen Hom for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 157 Calories; 15g Fat (78.7% calories from fat); 1g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 358mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 3074 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Amped-Up Red Pepper Paste - Portugese Massa de Pimentao ; 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Amped-Up Red Pepper Paste - Portugese Massa de Pimentao

Recipe By :Adapted from "The New Portuguese Table," by David Leite (Clarkson Potter, 2009).

Serving Size : 20 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons sweet paprika
2 tablespoons sweet smoked paprika
1/4 cup dry red wine
8 cloves garlic -- (8 to 10)
2 Turkish bay leaves -- well crumbled
1 tablespoon double-concentrated tomato paste
1 1/2 tablespoons fresh squeezed lemon juice -- from 1/2 large lemon
7 sprigs cilantro -- Leaves and tender stems
5 sprigs flat-leaf parsley leaves -- only
1 1/2 tablespoons kosher salt
1/4 teaspoon freshly ground white pepper
2 dashes piri-piri sauce -- or store-bought hot sauce
1/4 cup olive oil

Combine the sweet paprika and the smoked paprika, the wine, garlic (to taste), crumbled bay leaves, tomato paste, lemon juice, cilantro, parsley, salt, white pepper and piri-piri sauce (to taste) in the bowl of food processor or blender; pulse until the garlic and herbs are minced, stopping to scrape down any chunky bits from the sides of the bowl or jar.

With the motor running, add the oil in a slow, steady stream to form a homogenous dark-red paste; this should take 1 to 2 minutes. Use the mixture immediately, or transfer it to a glass jar with a tight-fitting lid and refrigerate for up to 1 month.

Makes 1 to 1 1/2 cups (20 one-tablespoon servings)

Versions of this paste, called massa de pimentao and usually made with salt-cured bell peppers, are classic Portuguese staples. Use this on beef, chicken, firm-fleshed fish and even potato halves bound for roasting in the oven.

MAKE AHEAD: The paste can be refrigerated for up to 1 month.

Cuisine:
"Spanish/Iberian"
Source:
"Tested by Bonnie S. Benwick for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"1 1/4 cups"
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Per Serving (excluding unknown items): 40 Calories; 3g Fat (65.0% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 443mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 92 1504 0 0 0 0 0 20151 0

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[Healthy_Recipes_For_Diabetic_Friends] Almond Pepper Sauce - Spanish Romesco Sauce - 2g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Almond Pepper Sauce - Spanish Romesco Sauce

Recipe By :Adapted from a recipe found in "Herbs Love Tomatoes, Peppers, Onions and Zucchini," by Ruth Bass (Storey, 2001).

Serving Size : 32 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup blanched slivered almonds -- lightly toasted (see NOTES)
2 hard-cooked egg yolks -- (from large eggs)
2 medium red bell peppers -- roasted (see NOTES)1 habanero pepper, or other hot red pepper, stemmed and seeded
2 medium cloves garlic -- minced
1/4 cup chopped fresh parsley leaves -- leaves from 1/3 bunch parsley
1/4 cup chopped cilantro leaves -- leaves from 1/3 bunch cilantro
1/4 cup rice wine vinegar
1/2 cup extra-virgin olive oil
3 tablespoons boiling water

Combine the almonds, egg yolks, sweet and hot pepper, garlic, parsley, cilantro and vinegar in a food processor or blender; puree until smooth.

With the machine running, slowly add the oil and then the boiling water. The yield will be 2 cups. Transfer to a glass container; cover and refrigerate until needed.

NOTES: Toast the almonds in a small dry skillet over medium-low heat for a few minutes until they are fragrant and lightly browned.

To roast the peppers, place them on a baking sheet under the broiler or place them over the flame on a gas stovetop until they are partially charred. Keep turning the peppers so all sides have been exposed. When all sides are charred, put the charred peppers in a paper bag for 10; minutes to steam and loosen the skins. Take the peppers out of the bag and slide the skin off the meat of the pepper; discard the skins. Cut the peppers in half lengthwise and remove the stem and seeds.

Makes 2 cups

60 calories, 5g fat, 1g saturated fat, 15mg cholesterol, 0mg sodium, 1g carbohydrates, 0g dietary fiber, 0g sugar, 0g protein.

This is a traditional Spanish sauce that elevates seafood or vegetables from plain to extraordinary with very little effort from the cook. A tablespoon or two will also spice up a seafood stew or soup or use it like pesto on pasta or sandwiches. The flavor continues to develop after the sauce sits in the refrigerator for a day or two.

Cuisine:
"Spanish/Iberian"
Source:
"Tested by Cynthia A. Brown for The Washington Post."
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 64 Calories; 6g Fat (82.2% calories from fat); 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 13mg Cholesterol; 5mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 902277 0 0 0 0 0 0 0 0

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