Monday, October 31, 2011

[Healthy_Recipes_For_Diabetic_Friends] * Creamy Pumpkin Brown Rice - 36g Carbs, 4g Fiber, 3g Sugar

 

Creamy Pumpkin Brown Rice - 36g Carbs, 4g Fiber, 3g Sugar

From: Whole Foods Market
This brown rice dish, cooked with pureed pumpkin and vegetable
broth, yields creamy, risotto-like results.
Serves: 8 to 10

3 Tbsp extra-virgin olive oil
1 white OR yellow onion, chopped
2 cups uncooked brown basmati rice
1 (15oz can) pumpkin puree
6 cups low-sodium chicken OR vegetable broth
3 bay leaves
Salt and pepper to taste

In a large pot, heat oil over medium heat. Add onions and cook,
stirring occasionally, until softened and translucent, 7 to
8 minutes. Add rice and stir to coat with oil. Toast rice,
stirring often, until fragrant, 3 to 4 minutes more. Meanwhile,
whisk together pumpkin puree and broth in a large bowl.

Stir broth mixture and bay leaves into pot, season with salt and
pepper and bring to a boil. Reduce heat to medium low, cover and
cook, stirring occasionally to keep rice from sticking to the
bottom of the pot, until liquid is absorbed and rice is cooked
through and creamy, about 45 minutes. Transfer to a bowl and
serve immediately.

Serves: 8 to 10
Nutrition per Serving:
210 Calories, 60 from Fat, 6g Total Fat, 1g Saturated Fat,
5mg Cholesterol, 540mg Sodium, 36g Total Carbs, 4g Dietary Fiber,
3g Sugar, 5g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Clam Chowder - 25.9g Carbs, 2.7g Fiber

 

Clam Chowder - 25.9g Carbs, 2.7g Fiber

From: THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit
by Andrew Weil, M.D and Rosie Daley (Knopf)

The two types of clam chowder are Manhattan clam chowder (with tomatoes)
and New England (with milk and cream). It is simply a matter of taste as
to which one you choose to make. Ideally, clam chowder should be made
with fresh clams, but you also can make it with canned clams.

Food as Medicine - -
Clams are mineral powerhouses, with abundant amounts of phosphorus,
potassium, copper and selenium.

1 cup chopped onion
2 cloves garlic, chopped
1 Tbsp clarified butter OR extra-virgin olive oil
1/2 cup chopped celery
1 tsp dried thyme
1/4 cup unbleached white flour
3 cups purified water
1 1/2 cups peeled, cubed potatoes
2 cups half-and-half OR 2 cups chopped fresh tomatoes
2 pounds fresh clams OR mussels OR one (16oz can) minced clams
1 1/2 cups white wine
1 tsp Worcestershire sauce
1/8 tsp Tabasco sauce (optional)
1/4 tsp freshly ground black pepper

GARNISH
2 Tbsp chopped fresh parsley

1. Put the onions, garlic and clarified butter or olive oil in a big,
heavy pot.

2. Saute on low heat for 2 minutes. Add the celery and thyme and cook
for 3 minutes, stirring occasionally. Sprinkle the flour on top of
the vegetables.

3. Pour the water in slowly and use a whisk to break up the clumps of
flour. Add the potatoes and then turn up the heat to medium-high until
mixture comes to a boil. Boil for 10 minutes, then turn down the heat.

4. Add the half-and-half or tomatoes, depending on which style chowder
you are making. Simmer, covered, for 20 minutes or until the potatoes
are cooked completely.

6. Meanwhile, if you are using fresh shellfish, soak the clams or mussels
in a large pot full of cold water for 5 minutes. Scrub the shells with a
vegetable scrubber or the abrasive side of a clean sponge to remove any
seaweed or mud.

7. Put the clams or mussels and the wine in a large, lidded pot with
enough space to hold them without them being cramped.

8. Steam until the shellfish open up, about 10 minutes. Discard any
shellfish that remain closed. Take the shellfish out of the pot and
reserve the cooking liquid.

9. Remove the clams from their shells, setting aside a few to garnish
each bowl, if you wish and add the clam meat and the reserved liquid
to the rest of the soup. Cook the soup for an additional 5 minutes.

10. Season with the Worcestershire sauce, Tabasco sauce, and black
pepper. Garnish with fresh parsley and (optional) clams in their shells.

Tips from Rosie's Kitchen
In almost every fishing town, local restaurants serve a fish stew
special. It usually is a chowder-based soup with a fresh, white fish,
such as halibut, cooked in. The addition of fresh fish to clam chowder
is optional, though it adds a mild, yet richer, fish taste. With or
without the fresh fish, this is a full-bodied soup.

Serves: 6
Nutrition per Serving:
268.3 Calories, 4.2g Fat, 0.5g Saturated Fat, 16.4% of Calories from Fat,
51mg Cholesterol, 22.4g Protein, 25.9g Carbs, 2.7g Fiber

New England Clam Chowder
Serves: 6
Nutrition per Serving:
449.9 Calories, 23.9 Fat, 12.9g Saturated Fat, 52.0% of calories from fat,
121mg Cholesterol, 23.8g Protein, 25.9g Carbs, 2.1g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Crockpot Cabbage Stew - 33.6g Carbs, 9g Fiber, 11.4g Sugar

 

Crockpot Cabbage Stew - 33.6g Carbs, 9g Fiber, 11.4g Sugar

From: www.recipe4living.com
While the recipe includes ground beef, you can also add chopped up corned beef for that extra something

1 small head cabbage, sliced
1 large onion, sliced
2 medium potatoes, peeled and diced
2 cloves garlic minced OR garlic powder to taste
6 Tbsp powdered beef soup stock
1 (28oz can) diced tomatoes, with juice
1/2 small pkg frozen sliced carrots
1/2 small pkg frozen cut green beans
1/2 small pkg frozen green peas
1 1/2 lb ground beef
Creole/Cajun seasoning
Black Pepper

Put cabbage, onion, potatoes, garlic, tomatoes, and frozen veggies in Crockpot. Add only enough water to just cover the ingredients. Turn Crockpot to high. Leave on high until mixture gets warm. Add powdered soup stock. Turn to low. Put ground beef in fry pan. Season with Creole/Cajun seasoning, garlic powder and black pepper. Brown beef. Drain on paper towel. Add seasoned and browned ground beef to Crockpot. Cook on low to medium for several hours. Taste test and add salt if needed (may not need if soup stock is used).

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 550 g
Nutrition per Serving:
319 Calories, 57 Calories from Fat, 6.3g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 76mg Cholesterol, 400mg Sodium, 33.6g Total Carbs, 9g Dietary Fiber, 11.4g Sugars, 33g Protein
Vitamin A 120% - Vitamin C 123% - Calcium 9% - Iron 27%
Nutrition Grade: A

Good points:
High in dietary fiber
High in niacin
High in phosphorus
High in potassium
High in selenium
Very high in vitamin A
High in vitamin B6
High in vitamin B12
Very high in vitamin C
High in zinc

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Saturday, October 29, 2011

[Healthy_Recipes_For_Diabetic_Friends] Re: Roasted Fall Vegetables - 17g Carbs, 3g Fiber

 



--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "Chef Gloria 1030" <chefgloria1030@...> wrote:
>
> Roasted Fall Vegetables - 17g Carbs, 3g Fiber
>
> From: Taste of Home 2011
> I love serving this tender veggie side dish as part of a comforting
> dinner on a chilly night. The cayenne pepper lends zippy flavor that's
> not overpowering.
> Prep: 30 min
> Bake: 40 min
> Servings: 14
>
> 1 large acorn squash, peeled and cut into 1-1/2-inch cubes
> 1 large rutabaga, peeled and cut into 1-inch cubes
> 1 medium pie pumpkin or butternut squash, peeled and cut into 1-inch cubes
> 3 large carrots, peeled and cut into 1-1/2-inch pieces
> 1 medium parsnip, peeled and cut into 1-inch cubes
> 1/4 cup grated Parmesan cheese
> 1/4 cup canola oil
> 3 Tbsp minced fresh parsley
> 2 Tbsp paprika
> 2 tsp salt
> 1 tsp garlic powder
> 1/2 tsp cayenne pepper
>
> In a large bowl, combine the first five ingredients.
>
> In a small bowl, combine the remaining ingredients. Pour over vegetables;
> toss to coat.
>
> Transfer to two greased 15-in. x 10-in. x 1-in. baking pans. Bake,
> uncovered, at 425 degrees F for 40-50 minutes or until tender, stirring
> occasionally.
>
> Servings: 14
> Servings Size: 3/4 cup
> Nutrition Facts:
> 110 Calories, 5g Fat, 1g Saturated Fat, 1mg Cholesterol, 384 mg Sodium,
> 17g Carbs, 3g Fiber, 3g Protein
>
> Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch
>

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[Healthy_Recipes_For_Diabetic_Friends] Easy Chicken and Balsamic Peppers - 16.8g Carbs, 4.9g Fiber

 

Easy Chicken and Balsamic Peppers - 16.8g Carbs, 4.9g Fiber

By The Gluten Free Goddess
WebMD Recipe from Foodily.com
This a great make-ahead dish. Assemble it, cover with foil, and chill
until you are ready to bake it (and add extra time to the baking- 10
to 15 minutes).

4 large ripe bell peppers: red, green, orange, yellow; cored and sliced thin
1 large sweet onion, sliced thin
1/3 cup organic balsamic vinegar
2 Tbsp gluten-free Worcestershire Sauce
1/4 cup extra virgin olive oil
1/4 cup or so chicken broth
6 fresh cloves of garlic, chopped
1 Tbsp dried basil
1/2 tsp thyme
1/2 tsp rosemary
4 fresh, organic free-range split breasts of chicken, rinsed and patted dry
Sea salt and ground pepper, to taste

Preheat oven to 375 degrees F.

Toss the pepper and onion slices in a large bowl. In a large measuring
cup, fork-stir your sauce using: balsamic vinegar, Worcestershire, olive
oil, broth, chopped garlic, and herbs. Pour the sauce over the sliced
peppers and onions and toss well to coat.

Place the split chicken breasts in the bottom of a baking pan sprayed
with olive oil. Season with sea salt and pepper, to taste. Pour the
balsamic pepper mixture over the chicken and arrange them evenly. Use
every last drop of sauce.

Loosely cover the pan with a piece of foil and place in the center of
a pre-heated oven. Bake for 45 minutes to an hour or so (depending upon
the thickness of the chicken, and the size of your pepper strips, and
your particular oven and altitude). You want the chicken to be cooked
through (no longer pink inside) and the peppers to be limp and soft.

I checked the chicken after 40 minutes, for doneness; and spooned the
sauce all over the peppers and chicken breasts (to keep everything
happy and moist) and continued to bake it until everything was
melt-in-your-mouth tender.

Serve with a side dish of cooked rice or quinoa, brown rice pasta tossed
in pesto, or creamy mashed potatoes, and crisp baby greens on the side.

Servings: 4
Nutrition per Serving:
309 Calories, 65mg Cholesterol, 16.6g Fat, 2.4g Saturated Fat,
16.8g Carbs, 4.9g Fiber, 374mg Sodium, 25.9g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Unique recipes that "torch" bodyfat <--FAST

 

Hi guys,

Cooking when trying to lose body fat can Be tricky, we all know that. But today I got good news for you!

My friends Karine Losier and Dave Ruel spent the past year or so crafting the perfect "metabolic" recipe book.

I highly recommend this for your kitchen if you want to get leaner, do it faster, and have it taste BETTER than ever:
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Quickly:
What is "metabolic cooking"?
Simply stated, it's a unique way of preparing food that combines nutrients specifically geared for melting off body fat FASTER than normal.
Here's what I really love about Metabolic Cooking:
1. The recipes are made from foods with a high Metabolic Thermo-Charge; more calories burned fasterwithout losing taste...
2. They structured the cookbooks around their incredibly helpful "Metabolic Nutri-Profile"... makes it SUPEReasy to use...
3. It's been specifically designed to fight the Metabolic Adaptation Phenomenon: That is what happens when you are on a dietplan and you all of a sudden stop dropping bodyfat!
Taste, ease, and metabolism-boosting power.

You need nothing more.
The BEST recipes for faster fat loss <--- Yummy recipes to melt bodyfat

Talk to you soon,
mr haf

[Non-text portions of this message have been removed]

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Friday, October 28, 2011

[Healthy_Recipes_For_Diabetic_Friends] Sweet and Sour Braised Cabbage - Rotkohl ; 25g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Sweet and Sour Braised Cabbage - Rotkohl

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 slices applewood-smoked bacon -- (such as Neuske's), chopped
2 cups thinly vertically sliced onion -- (about 1 large)
3 cups chopped peeled Granny Smith apple -- (about 2 medium)
10 cup thinly sliced red cabbage -- (about 2 pounds)
1 cup apple cider
1/4 cup red wine vinegar
2 tablespoons sugar
1 teaspoon kosher salt
3 whole cloves
1 bay leaf

Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan; set bacon aside. Add onion to drippings in pan; sauté 3 minutes. Add apple to pan; sauté 2 minutes. Add cabbage to pan; sauté 2 minutes. Add cider and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour and 15 minutes or until cabbage is tender, stirring occasionally. Discard cloves and bay leaf. Sprinkle with bacon.

Yield: 8 servings (serving size: about 3/4 cup)

CALORIES 139 (25% from fat); FAT 3.9g (sat 1.7g,mono 1.4g,poly 0.4g); IRON 1.1mg; CHOLESTEROL 7mg; CALCIUM 61mg; CARBOHYDRATE 24.4g; SODIUM 399mg; PROTEIN 3.1g; FIBER 3.4g

This colorful combination, developed by Food Editor Ann Taylor Pittman, is a tasty accompaniment for roast meats or poultry. Although traditional versions don't use bacon, we love the smoky flavor it adds. For a more classic rendition, omit the bacon and use one tablespoon butter or schmaltz (rendered fat).

Cuisine:
"Eastern European"
Source:
"Cooking Light, DECEMBER 2008"
S(Formatted by Chupa Babi):
"Oct 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 123 Calories; 3g Fat (17.1% calories from fat); 3g Protein; 25g Carbohydrate; 5g Dietary Fiber; 3mg Cholesterol; 306mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 68 920230 26658 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Radish and Feta Salad - 10g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Radish and Feta Salad

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups radishes -- thinly sliced
1/2 pound feta cheese -- crumbled
1 cup sliced black olives
1/3 cup chopped scallions -- or fresh mint
1/2 cup vinaigrette -- to 1 cup, homemade or store-bought dressing

Combine radishes, cheese, sliced olives and scallions or mint; toss together. Dress with vinaigrette and marinate for at least 30 minutes.

Makes four servings.

Cuisine:
"Mediterranean"
Source:
"Dane County Farmers Market"
S(Formatted by Chupa Babi):
"Oct 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 355 Calories; 32g Fat (79.0% calories from fat); 9g Protein; 10g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 954mg Sodium. Exchanges: 1 Lean Meat; 1 Vegetable; 0 Fruit; 5 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Pomegranate Eggplant Relish - 15g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Pomegranate Eggplant Relish

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup olive oil
1 medium eggplant -- peeled, diced into 1-inch squares
1 medium red onion -- dice small
2 tablespoons minced garlic
1 cup tomato juice
1/3 cup pomegranate syrup
Salt and pepper -- to taste
1/4 cup chopped fresh mint
1 pomegranate -- Arils (see Note) and seeds


In a large saute pan, heat oil over high heat until hot, but not smoking. Add eggplant and cook, stirring, until well-seared and quite soft, 5-7 minutes. Reduce heat to medium, add onion and cook, stirring for 2-3 minutes. Add garlic and continue to stir for 1 minute. Add in tomato juice and pomegranate syrup and bring just to a boil, then reduce heat to low and simmer, stirring occasionally, for 5 minutes. Remove from heat, season with salt and pepper to taste. Stir in mint and pomegranate arils and seeds and serve hot or cold with crackers, bread, or over chicken, fish, or pork chops.

Makes 4 cups or 16 servings.
20 MINUTES: 5 minutes to make, 15 minutes to cook

Note: Arils are the edible juice sac that contains a tiny seed inside the pomegranate.

Per serving (per 1/4 cup): 76 calories; 5 g fat (1 g saturated fat; 59 percent calories from fat); 9 g carbohydrates; 0 mg cholesterol; 76 mg sodium; 1 g protein; 1 g fiber.

Cuisine:
"Mediterranean"
Source:
"Detroit News, September 9, 2004"
S(Formatted by Chupa Babi):
"Oct 2011"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 101 Calories; 5g Fat (39.3% calories from fat); 1g Protein; 15g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 57mg Sodium. Exchanges: 1/2 Vegetable; 0 Fruit; 1 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Hungry Girl Holy Moly Gucamole - 1 pt ; 5g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Hungry Girl Holy Moly Gucamole - 1 pt

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can early/young peas -- (15-oz.) drained
1/2 cup mashed avocado -- (about 1 medium-small avocado's worth)
1/3 cup chopped cherry tomaotes -- or grape tomatoes
1/4 cup finely chopped onions
1/4 cup fat-free Greek yogurt -- (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. pepper
1/8 tsp. cumin
1/8 tsp. chili powder
To serve: -- (optional) chopped cilantro, chopped jarred jalapenos, additional salt and pepper

Place drained peas in a medium bowl and mash thoroughly with a potato masher or fork. Add all other ingredients except for the tomatoes, onions and optional items. Continue to mash until blended. Stir in the tomatoes, onions and, if you like, some chopped cilantro and/or jalapenos. Season to taste with salt and pepper, if needed.

MAKES 6 SERVINGS

HG Alternative! This stuff is a great spread for sandwiches, pitas and wraps -- and it's an excellent omelette topper. Two tablespoons of it has just 29 calories and 1g fat, plus 1.25g fiber (POINTS® value 0*)!

Serving Size: 1/3 cup (1/6th of recipe)
Calories: 78; Fat: 3g ; Sodium: 320mg ; Carbs: 10.5g; Fiber: 3.5g; Sugars: 4g; Protein: 3.5g;

POINTS® value 1*

Description:
"1 pt, old pts"
Source:
"Hungry Girl dot Com, Eat the Right Thing newsletter"
S(Formatted by Chupa Babi):
"Oct 2011"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 43 Calories; 2g Fat (38.9% calories from fat); 2g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 147mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 1084 2108 902557 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Persian Eggplant Casserole - Mirza Ghassemi - 15g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Persian Eggplant Casserole - Mirza Ghassemi

Recipe By :Persian Cooking: A Table of Exotic Delights.
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium eggplants
2 medium onions -- chopped
8 cloves garlic -- grated
1/4 cup butter -- margarine, or olive oil
1 teaspoon turmeric
1/2 teaspoon salt
1/4 teaspoon pepper
1 tomato -- peeled (drop into hot water for a few seconds to loosen skin) and then chopped
4 eggs -- lightly beaten

Roast the eggplants over a charcoal grill until brown. Or roast them in a 400 degree F oven until brown on the outside and soft on the inside (test with a fork).
Cool and peel. Mash the pulp.
Saute the onions and garlic in the butter or shortening until golden brown.
Stir in the turmeric.
Add the eggplant pulp and saute briefly, stirring well. Add the salt and pepper.
Stir tomato into the eggplant. Cook over a low heat for 5 minutes. Pour eggs over the eggplant. When the eggs start to solidify, stir briefly, and serve.

Serves 6.

A cousin of baba ganooz, this is another Persian dish that is very popular in Iran.

Cuisine:
"Persian"
Source:
"Sanjiv Singh, Dinner Co-op"
S(Formatted by Chupa Babi):
"Oct 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 183 Calories; 11g Fat (53.9% calories from fat); 7g Protein; 15g Carbohydrate; 5g Dietary Fiber; 162mg Cholesterol; 311mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 2 Fat.

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

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