Sunday, September 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] Two Mushroom Cauliflower Soup - 13g Carbs, 3g Fiber

 

Two Mushroom Cauliflower Soup - 13g Carbs, 3g Fiber

From: South Beach

A Warming Fall Soup
As the leaves change colors and the weather turns brisk, you may prefer
warming fare for lunch or dinner — and homemade soup is a great option.
This comforting soup is packed with fiber-rich vegetables and offers a
savory blend of flavors that are sure to satisfy on a crisp fall day.

Soak the porcini as long as possible to extract the maximum flavor. If
you have an immersion blender, it works just fine for this recipe and
will save you some time. A squeeze or two of lemon brings out the
mushroomy flavor.

Prep Time: 20 min
Cook Time: 10 min
Total Time: 30 min
Servings: 4

1/4 oz mushrooms, porcini, dried (about 1/3 cup)
3 1/2 cups chicken broth, less sodium divided
1 Tbsp olive oil, extra virgin
8 oz cremini mushrooms, quartered
1 small onion, thinly sliced
2 cloves garlic, minced
20 oz cauliflower, florets, frozen (1 package)
1/4 tsp salt
1/4 tsp freshly ground black peppercorns
4 Tbsp sour cream, reduced-fat
1/4 tsp nutmeg, fresh freshly grated
1 large lemon, cut into 8 wedges

1. In a small saucepan, bring the porcini mushrooms and 1/2 cup of the
broth to a simmer over high heat. Remove from the heat and set aside
to allow the mushrooms to soften while you prepare and cook the vegetables.

2. In a medium nonstick saucepan, heat the oil over medium heat. Add
the cremini mushrooms, onion, and garlic. Cook, stirring often, until
softened, about 3 minutes.

3. Meanwhile, place the frozen cauliflower in a strainer and run under
hot water to warm a bit.

4. Add the remaining 3 cups broth to the soup. Drain the porcini in a
strainer held over the saucepan so the soaking liquid is added to the
soup. Add the cauliflower, salt, and pepper and bring to a boil over
high heat. Reduce the heat and simmer for 1 minute to heat the
cauliflower through.

5. Meanwhile, cut the porcini into slivers.

6. Transfer the hot soup in batches to a blender (or use an immersion
blender) and puree until smooth. Whisk in 3 tablespoons of the sour
cream and the nutmeg.

7. Ladle the soup into 4 bowls and top each with some slivered porcini
and 1 scant teaspoon sour cream. Serve with lemon wedges for squeezing.

Servings: 4
Serving Size: is 1 3/4 cups
Nutrition per Serving:
130 Calories, 5g Total Fat, 1.7g Saturated Fat, 594mg Sodium, 13g Carbs,
3g Dietary Fiber, 5g Protein

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[Healthy_Recipes_For_Diabetic_Friends] CP Slow Cooker Northern Bean and Spinach Soup - 3.2g Carbs, 16.2g Fiber, 4.2g Su

 

Slow Cooker Northern Bean and Spinach Soup - 3.2g Carbs, 16.2g Fiber, 4.2g Sugar

From: SparkPeople User CHEF_MEG

This hearty soup is perfect for when there is a chill in the air, and
you want dinner waiting for you as you walk in the door.

NOTE: You must soak the beans overnight.
Prepare: 15 min
Cook: 480 min
Servings: 4

1 cup dried Northern beans, rinsed and picked over
2 carrots, peeled and chopped, (about 1 cup)
1 medium onion, chopped, (about 1 cup)
2 garlic cloves, sliced
1/4 tsp black pepper
Pinch tsp red pepper flakes
1/2 tsp dried oregano
1/4 tsp dried thyme
4 cups homemade or low sodium chicken stock
1 cup diced tomatoes, no salt added
6 oz fresh spinach (about 2 cups packed)
6 oz light kielbasa or smoked sausage, diced

Place the dried beans in the slow cooker and add 1 quart water. Cover
and let soak overnight. (Do not turn on the slow cooker.)

In the morning, drain and rinse the beans.

Return the beans to the slow cooker, along with the carrots, onion,
garlic, spices, and stock, and cook on low for 6-8 hours, until the
beans are tender.

About 20 minutes before dinnertime, use an immersion blender to puree
half the soup. (Or transfer to a blender, and leave the cap off the
top but cover with a dishtowel to avoid splatters. This will allow
steam to escape as you puree the soup. Return the pureed soup to the
slow cooker.)

Add the tomatoes, spinach, and sausage to the slow cooker. Replace
lid and cook on high for 20 minutes.

Ladle two cups into each bowl. Serve with crusty whole-wheat bread
or place a scoop of mashed potatoes in the bottom of each bowl.

Tips:
Soaking the beans overnight will ensure your beans are cooked and tender.
Some chefs add baking soda to the soaking water to tenderize the beans,
but I omitted it to save on sodium. Soaking and adding the tomatoes toward
the end of the cooking time will ensure tender beans. We used dried beans
because they have almost no sodium, to offset the higher sodium levels in
the meat.

We just heard that smoked sausage with 1/3 less sodium will soon be on the
market. Keep an eye out for that.

Be sure to read labels: Many of the lower-fat varieties, including turkey
smoke sausage, were higher in sodium! You can reduce the amount of sausage
if you're really keeping an eye on your sodium intake.

Servings: 8
Serving Size: 2 cups
Nutrition per Serving:
216.5 Calories, 7.4g Total Fat, 2.5g Saturated Fat, 0.1g Polyunsaturated Fat,
0g Monounsaturated Fat, 26.2mg Cholesterol, 590.5mg Sodium, 410.4mg Potassium,
33.2g Total Carbs, 16.2g Dietary Fiber, 4.2g Sugars, 18.4g Protein

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Friday, September 28, 2012

[Healthy_Recipes_For_Diabetic_Friends] Kale White Bean Soup - 23.5g Carbs, 5g Fiber, 2.1g Sugar

 

Kale White Bean Soup - 23.5g Carbs, 5g Fiber, 2.1g Sugar

From: Comfort Soups to Keep You Warm by Veronica Grace VIA Nomi Shannon - The Raw Gourmet

You can make your own veggie broth or buy a good brand at your health food store.

12 cups (3 qt) vegetable broth (as desired)
1 large onion, diced
6 cloves of garlic, minced
2 carrots, chopped
2 celery stalks, chopped
2 - 2 1/2 Tbsp fresh thyme OR 2 tsp dried
2 bay leaves
2 (15 oz cans) white beans, low sodium OR 4 cups fresh cooked
1 small bunch kale (about 9 cups chopped)
3/4 tsp -1 tsp Herbamare or salt (as desired)
1 - 2 Tbsp cane sugar OR liquid sweetener *optional
1 1/2 Tbsp lemon juice (about ½ large lemon) *optional
Fresh ground pepper, to taste

1. In a large soup pot, add 1 cup of vegetable broth or water and cook the onions and garlic over medium heat for about 6 minutes. Add the carrots, celery, bay leaves and thyme and cook for another 5-10 minutes while you rinse and chop the kale. Add additional water or broth as needed to keep the vegetables covered.

2. Remove all of the stems from the kale and roughly chop. Add to the pot and add the remaining vegetable broth.

3. If using canned beans, drain and rinse them well. Add the beans and cook over medium heat for another 20 minutes until the kale and vegetables are tender.

4. Season with Herbamare or salt, pepper and lemon juice as desired.

5. Serve!

Additional Tips: Don't let this soup boil away and overcook the kale. Kale contains sulfur and can have an unpleasant taste when it's overcooked. The fresh thyme makes a big difference in this recipe as it adds a nice flavor to the broth. This soup tastes best when you add some sweetener to it because the kale can be quite strong and bitter if you're not used to it. It really brings up the flavor of the soup if you add a tablespoon or two of honey, brown rice syrup, agave, or sugar if desired. This is just 1 of 30 delicious low fat soup recipes featured in Comfort Soups To Keep You Warm that will satisfy your cravings for a warm home cooked meal.

Nutrition From: www.caloriecount.about.com
Changes: Low sodium broth, No added salt. Fresh cooked cannellini beans or canned rinsed well. No sugar or sweetener.
Servings: 12
Serving Size: 411 g (411 g = 14.49 oz // 14.49 oz = 1.81 cups)
Nutrition per Serving:
120 Calories, 10 Calories from Fat, 1.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 449mg Sodium, 23.5g Total Carbs, 5g Dietary Fiber, 2.1g Sugars, 6.1g Protein
Vitamin A 189% - Vitamin C 106% - Calcium 11% - Iron 15%
Nutrition Grade: A

Good points:
Very low in saturated fat
No cholesterol
High in dietary fiber
High in iron
High in manganese
High in magnesium
High in potassium
Very high in vitamin A
Very high in vitamin C

Bad points:
High in sodium

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[Healthy_Recipes_For_Diabetic_Friends] Thin Crust Whole Wheat Veggie Pizza - 20.7g Carbs, 2g Fiber, 1.2g Sugar

 

Thin Crust Whole Wheat Veggie Pizza - 20.7g Carbs, 2g Fiber, 1.2g Sugar

From: dLife

A delicious pizza made with whole wheat crust and topped with tasty veggies.

Prep Time: 30 min
Cook Time: 25 min
Difficulty: INTERMEDIATE
Servings: 8

1 cup white all purpose flour, divided
1/2 cup whole wheat flour
1 tsp Yeast, baker's, dry active
1 1/2 tsp ground basil leaves, divided
1/8 tsp salt
1 Tbsp olive oil
1 medium garlic cloves, minced
1/2 cup cold water (120 - 130 degrees F)
1 tsp yellow cornmeal
1/2 cup no-salt tomato sauce
1 cup fresh mushroom slices
1/2 cup sliced zucchini
1/3 cup fresh chopped green onion
1 cup shredded mozzarella cheese
1/4 tsp hot red pepper flakes
2 Tbsp olive oil

1. Preheat oven, with rack at lowest position, to 400 degrees F.

2. Lightly coat baking sheet with cooking spray. Sprinkle with cornmeal.
Set aside.

3. Combine 1/2 cup all-purpose flour, whole wheat flour, yeast, 1 teaspoon basil, and salt.

4. In small cup, whisk oil with garlic. Add to flour mixture.

5. Add warm water. Stir. Add 1/4 cup all-purpose flour and mix until dough
is smooth and slightly sticky. Add additional flour as necessary until
dough does not stick to your hands.

6. On lightly floured surface, knead dough 5 minutes. Shape dough into
ball. Cover with clean towel. Allow to rest 10 minutes.

7. On lightly floured surface, roll dough with rolling pin into large
square. Transfer to prepared baking sheet.

8. In small bowl, blend tomato sauce and 1/2 teaspoon basil. Spread
sauce evenly over crust.

9. Top with mushrooms, zucchini, green onions, and mozzarella. Sprinkle
with crushed red pepper to taste.

10. Brush olive oil on edges of crust.

11. Bake 20 - 25 minutes, until crust is golden brown and cheese is
melted.

Servings: 8
Serving Size: 1 piece
Nutrition per Serving:
183.2 Calories, 8.5g Total Fat, 2.5g Saturated Fat, 6g Unsaturated Fat,
20.7g Total Carbs, 2g Dietary Fiber, 1.2g Sugars, 162.1mg Potassium,
7.5g Protein, 126.1mg Sodium

Dietary Exchanges: 1 1/4 Fat, 1/2 Meat, 1 Starch, 1/2 Vegetable

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[Healthy_Recipes_For_Diabetic_Friends] Cashew Chicken Salad Sandwiches - 35.8g Carbs, 4.8g Fiber

 

Cashew Chicken Salad Sandwiches - 35.8g Carbs, 4.8g Fiber

From: Elaine Magee, M.P.H., R.D., Cooking Light - APRIL 2004

This sandwich goes together as fast as an ordinary turkey sandwich
but is much more interesting. Serve with sliced fresh fruit for a
casual dinner for two.

Servings: 2
Serving size: 2/3 cup chicken salad and 1 bun

1/4 cup fat-free sour cream
1 Tbsp light mayonnaise
1/4 tsp curry powder
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
1/3 cup chopped celery
2 Tbsp chopped dry-roasted cashews
1 Tbsp finely chopped green onions
2 (2-oz) whole wheat hamburger buns

Combine first 3 ingredients in a large bowl, stirring until well
blended. Add chicken, celery, cashews, and green onions; stir well.
Serve chicken salad on buns.

Servings: 2
Serving size: 2/3 cup chicken salad and 1 bun
Nutrition per Serving:
353 Calories, 26% Calories from fat, 10.3g Fat, 2.6g Satu69mg Cholesterol, rated Fat, 1.5g Monounsaturated Fat, 1.8g Polyunsaturated Fat,
31.6g Protein, 35.8g Carbs, 4.8g Fiber, 1.8mg Iron, 925mg Sodium,
115mg Calcium

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[Healthy_Recipes_For_Diabetic_Friends] Creamy Vegan Of Cauliflower Soup - 22.4g Carbs, 5.2g Fiber, 7.4g Sugar

 

Creamy Vegan Of Cauliflower Soup - 22.4g Carbs, 5.2g Fiber, 7.4g Sugar

From: www.healthyblenderrecipes.com

You will fool all of the cream dreamers with this beautiful creamy soup. It is simply divine and not to be missed!

8 cups low sodium vegetable broth
1 whole head garlic roasted
The white part 3 leeks, washed and chopped
1 large head cauliflower chopped
1/4 cup raw cashews
4 Tbsp chives, chopped finely to garnish

Organic brown rice, quinoa or millet to serve (Not included for nutrition).

Place the whole head of garlic unpeeled in an oven at 200 C / 400 F for about 30 minutes. Allow to cool slightly.

In a large saucepan fry the leek in a little olive oil until soft. (About 3 minutes)

Add in the cauliflower and stir for a couple of minutes until well coated. Squeeze in the roasted garlic pulp.

Cover with the vegetable broth. Bring to the boil, reduce the heat to a medium flame, and simmer partially covered for about 30 minutes until the cauliflower is soft. I like to stir frequently and mash the
cauliflower with the spoon as it cooks to make it easier to blend.

Let the mixture cool enough to put batches in the blender (I like to
use a Vitamix), and puree with the cashews until smooth and creamy.

Transfer to a clean pot and heat on low to serve. Season with Celtic
salt to taste.

To serve - top each bowl with a grain ball and a generous sprinkle of
chives.

Nutrition From: www.caloriecount.about.com (Does not include grain.)
Serves: 6
Serving Size: 516 g (516 g = 18.20 oz // 18.20 oz = 2.27 cups)
Nutrition per Serving:
122 Calories, 26 Calories from Fat, 2.9g Total Fat, 0.6g Saturated Fat, 0mg Cholesterol, 572mg Sodium, 22.4g Total Carbs, 5.2g Dietary Fiber, 7.4g Sugars, 5.1g Protein
Vitamin A 17% - Vitamin C 122% - Calcium 6% - Iron 11%
Nutrition Grade: A

Good points:
No cholesterol
High in dietary fiber
High in manganese
High in potassium
High in vitamin A
High in vitamin B6
Very high in vitamin C

Bad points:
High in sodium
High in sugar

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Wednesday, September 26, 2012

[Healthy_Recipes_For_Diabetic_Friends] Tunisian Fresh Green Pepper Salad with Caraway, Olives and Sardines- Hrus - 7g Carbs, 2g Fiber

 

Tunisian Fresh Green Pepper Salad with Caraway, Olives and Sardines- Hrus - 7g Carbs, 2g Fiber

Recipe By:
Servings: 6
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) Lower Carbs Meze Seafood

4 green bell peppers -- (about 1 1/4 pounds), seeded
1 small fresh long green chile -- seeded
7 tablespoons extra-virgin olive oil
1/2 teaspoon freshly ground caraway seeds
3 garlic cloves -- finely chopped
salt -- to taste
10 imported black olives -- pitted
1 tablespoon capers -- salted or brined, rinsed or drained, and chopped if large
3 1/2 ounces imported Moroccan sardines -- with chiles, or tuna in olive oil (1 can), optional

Place the green peppers and chile in a food processor and pulse until mushy. Transfer to a strainer and leave to drain for 30 minutes.In a medium-size bowl, mix the pepper puree, olive oil, caraway, garlic, and salt. Arrange on a serving platter and garnish with the olives, capers, and sardines or tuna, if using. Serve at room temperature with flatbread.

Makes 6 servings as meze, or starter

Author Note: This salad of fresh bell pepper called 'hrus' is perfect alongside typically hot Tunisian food. You eat the salad with pieces of flatbread, not with utensils. I first had this in Tunisia as a meze and have been fond of it ever since.

Cuisine: "North African/Maghreb"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 218 Calories; 19g Fat (78.7% calories from fat); 5g Protein; 7g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 198mg Sodium

Exchanges: 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] Syrian Puff Pastry Squares with Za'tar and Feta Cheese in the Style of Damascus - 9g Carbs, trace Fiber

 

Syrian Puff Pastry Squares with Za'tar and Feta Cheese in the Style of Damascus - 9g Carbs, trace Fiber

Recipe By:
Serving Size 12
Preparation Time 0:00
Categories: Low Cal (Less than 300 cals)Lower Carbs Meze Veggie

1/2 pound puff pastry -- rolled out thinner and cut into twelve 2 1/2-inch squares
2 tablespoons za'tar
3 ounces feta cheese

To drizzle: -- additional extra-virgin olive oil

Preheat the oven to 375F.Arrange the squares on a baking sheet, sprinkle with a little zaatar, then push some feta cheese down into the center of the pastry. Drizzle with very little olive oil and place in the oven. Bake until golden brown, about 20 minutes. Remove and serve hot.

Makes 12 servings

Author Note: This appetizer is based very loosely on a pastry I had once in Damascus. The za'tar (pronounced ZAA-ter) called for can be bought in Middle Eastern markets or you can mix up your own combining 1/2 cup dried thyme, 2 tablespoons sesame seeds, 2 teaspoons ground sumac, and a little salt. If using frozen puff pastry, defrost according to package instructions.

Cuisine: "MidEastern"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "12 pastries"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 124 Calories; 9g Fat (63.5% calories from fat); 2g Protein; 9g Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 128mg Sodium

Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Siciliadn Baked Zucchini Stuffed with Beef, Olives, and Capers - 5g Carbs, 2g Fiber

 

Sicilian Baked Zucchini Stuffed with Beef, Olives, and Capers - 5g Carbs, 2g Fiber

Recipe By:
Servingd: 8
Preparation Time: 0:00
Categories: LowCal (Less than 300 cals) LowerCarbs Meat Meze

2 pounds white zucchini -- Lebanese-style, or any other zucchini, about
4 medium-sized
3/4 pound ground sirloin -- (7% fat)
1 medium onion -- finely chopped
2 tablespoons salted capers -- rinsed and chopped, if large
1/3 cup pitted and chopped imported green olives
2 tablespoons finely chopped fresh basil leaves
salt and freshly ground black pepper -- to taste
1 tablespoon tomato paste -- dissolved in 2 tablespoons water

To drizzle: -- extra-virgin olive oil

Bring a large saucepan of lightly salted water to a boil and blanch the zucchini for 10 minutes. Drain, let cool, and cut lengthwise into halves. Using a sharp 3-inch parer, cut the flesh to separate it from the skin, being careful you don't break through, scoop it out with a spoon, and set it aside in a bowl. Cut each zucchini half in half crosswise and let rest skin side up on some paper towel for 30 minutes. Arrange the zucchini in a single layer in an oiled baking dish, skin side down.

Preheat the oven to 400F.

Add the beef to the bowl with the zucchini pulp along with the onions, capers, olives, and basil. Season with salt and pepper. Stir in the tomato mixture and mix well. Salt and pepper the zucchini, then stuff them with the meat mixture. Drizzle the tops wit a little olive oil and bake until the tops look a little crusty and everything is sizzling, about 35 minutes. Serve hot, warm or at room temperature on a large platter on a buffet table or on individual plates.

Serves 8 as meze, starters

These stuffed zucchini from Sicily, called simply 'zucchini ripieni' are best eaten hot right out of the oven, although many Sicilians like to eat them at room temperature. The so-called white zucchini is a cutlivar that is squat and has pale green skin with some white stripes or splotches; it's also known as Lebanese-style zucchini at some farmer's markets. These are the zucchini that the Lebanese use to stuff.

Cuisine: "Mediterranean"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
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Per Serving (excluding unknown items): 130 Calories; 8g Fat (55.6% calories from fat); 10g Protein; 5g Carbohydrate; 2g Dietary Fiber; 29mg Cholesterol; 125mg Sodium

Exchanges: 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] SC Southern-Style Green Bean & Potato Bacon Casserole - 19g Carbs, 4g Fiber

 

SC Southern-Style Green Bean & Potato Bacon Casserole - 19g Carbs, 4g Fiber

Recipe By:
Serving Size: 5
Preparation Time:0:00
Categories:

4 medium red potatoes -- sliced about 1/4" thick (peeled or not) (4 to 6)
4 cups whole fresh green beans -- trimmed (4 to 5)
6 slices bacon -- diced fried and drained
2 tablespoons minced dried onion
1 can 98% fat free cream of celery soup
salt and pepper -- to taste

Place sliced potatoes and green beans in slow cooker or Crock Pot; add remaining ingredients. Cover and cook on low 7 to 9 hours.

Serves 4 to 6.

Source: "Diana Rattray, Southern Food @About.com Guide"
S(Formatted by Chupa Babi): "Sept 2012"

- - - - - - - - - - - - - - - - - -
- Per Serving (excluding unknown items): 126 Calories; 4g Fat (26.7% calories from fat); 5g Protein; 19g Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 132mg Sodium

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Olive and Anchovy Stuffed Puff Pastry - Fougasse - 27g Carbs, 1g Fiber

 

Olive and Anchovy Stuffed Puff Pastry - Fougasse - 27g Carbs, 1g Fiber

Recipe By:
Servings: 8
Preparation Time: 0:00
Categories: Lower Carbs Seafood

1 pound store-bought puff pastry
2/3 cup pitted and chopped imported black olives
12 salted anchovy fillets -- rinsed and chopped
1 large egg -- beaten

Preheat the oven to 350F.

Roll out each sheet of puff pastry to an 11x14-inch rectangle on a lightly floured work surface, following the directions the package for handling. Cut each sheet in half crosswise. Fold each of the 4 pieces in half and cut out 2 triangles on the top and bottom to form an "N".

Mix the olives and anchovies, spread this stuffing on one side of each sheet of pastry, and fold the other side over, crimping the edges together with the tines of a fork. Place on a baking sheet and brush with some beaten egg. (It is not necessary to grease the baking sheet as the pastry has plenty of butter worked into it.)Bake until golden brown, about 20 minutes. Let cool slightly on a wire rack and serve.

Makes 6 servings.

The 'fougasse' is a flat puff pastry stuffed with anchovies and olives or walnuts. The shapes and even the dough of a fougasse can vary according to mood and artistic talent of the baker, as well as the region. Their shapes can range from 'N's, flower petals, and rectangles to intricate intertwining of dough that looks like lacework. A fougasse can be made with frozen store-bought pate feuilletee (puff pastry) and baked until light and fluffy in any shape you wish. In Aigues-Mortes, an old medieval town that once had quick access to the Mediterranean Sea, one can fougasse noel, a large flat rectangle of dough, yellow from a glaze of yolks, spongy, light, and frosted with sugar that is made at Christmas time. In Bouziguez, further down the coast, one can find the fougasse (or sometimes faugasse or fougassette) stuffed with ground walnuts. This recipe uses chopped imported black olive and salted anchovies, and is my favorite. If using frozen puff pastry, defrost according to package instructions.

Cuisine: "Italian"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 387 Calories; 28g Fat (65.3% calories from fat); 7g Protein; 27g Carbohydrate; 1g Dietary Fiber; 32mg Cholesterol; 684mg Sodium

Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 5 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Greek Lamb and Feta Phyllo Pie from Cephalonia - 6g Carbs, 1g Fiber

 

Greek Lamb and Feta Phyllo Pie from Cephalonia - 6g Carbs, 1g Fiber

Recipe By:
Servings: 16
Preparation Time:0:00
Categories: LowerCarbs Meat

1/4 cup extra-virgin olive oil
3 tablespoons unsalted butter
1 cup hot water
1 3/4 pounds boneless leg of lamb -- trimmed of all fat and cut into bite-size pieces
3 garlic cloves -- crushed
1/4 cup finely chopped fresh parsley leaves
salt and freshly ground black pepper -- to taste
1/2 cup dry white wine
1/3 cup raw long-grain rice -- soaked in cold water for 30 minutes and drained
3/4 pound feta cheese -- crumbled
3/4 pound phyllo dough -- defrosted if necessary
3 medium ripe tomatoes -- peeled and sliced
3 hard boiled eggs -- shelled and sliced
1 tablespoon unsalted butter -- melted
2 tablespoons milk -- to 4 tablespoons, as needed

In a large skillet, heat 2 tablespoons of the olive oil with 1 tablespoon of the butter and the hot water over medium heat. Add the lamb, garlic, and parsley; season with salt, cover, and cook until the lamb is tender, about 1 hour and 15 minutes, adding more water to keep the skillet from drying out completely.Add the wine and cook, uncovered, until reduced somewhat, 12 to 15 minutes. Remove from the heat and toss with the rice and feta cheese until well combined. Set aside.

Preheat the oven to 350F.

Using 1 Tablespoon of the butter for each, grease two 9-inch cake pans very well. Divide the phyllo sheets in half. Layer 4 sheets on the bottom of each pan, brushing each sheet with the remaining the remaining 2 Tablespoons olive oil. Divide the meat mixture between 2 pans and spread over the phyllo sheets. Layer the tomatoes and eggs evenly over the meat in each pan. Cover with 4 more phyllo sheets, brushing each with olive oil. Brush the top and final layer with the melted butter. Moisten the edges of the phyllo with water and crimp them together with your fingers. Prick the top of the pie with a fork and make a small hole in the center to vent the steam. Bake until golden brown, about 1 hour, pouring a few tablespoons of milk in the center hole of each while it bakes to keep the stuffing moist. Serve hot.

Makes 2 nine-inch pies; 16 servings total

VARIATION: You can make about 50 individual meat pies by cutting the phyllo into 3x14-inch strips. Place a heaping teaspoon of the meat mixture at one end and fold one corner over to the opposite edge of the phyllo to form a triangle. Continue this way up the strip until you end up with a triangular pie. Continue the preparation. These individual triangles freeze well and make very appetizing 'mezedes' for surprise guests. Just heat them up on a baking sheet if still frozen.

Author Note: Cephalonia (Keffalinia) is an Ionian island off the western coast of Greece. During the Middle Ages, it belonged to the Norman kings of Sicily before becoming a Frankish fief. Italian overlords ruled the island from 1155 to 1478, first under the Arsenio family and then the Tocchi family. The Turks captured the island and held it for twenty years, until the Venetians supplanted them in 1500, ruling until 1797. As a result, the influence of Italian cookery is still felt today in the island's cuisine. Typically, this preparation, called 'kreatopitta Kefalonitiki', is served on the Feast Day of of Analipseos (Ascension Day) and on the day of Apokreos, before the beginning of Lent. This recipe comes from a Greek neighbor in Arlington, Massachusetts, where I once lived. There are very many versions of this pie; other cooks might mix meats, or use kefalotyri instead of feta cheese, or they may include potatoes.

Cuisine: "Greek"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "2 nine-inch pies"
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Per Serving (excluding unknown items): 318 Calories; 21g Fat (71.8% calories from fat); 13g Protein; 6g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 379mg Sodium

Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 3 1/2 Fat

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