Thursday, June 30, 2011

[Healthy_Recipes_For_Diabetic_Friends] Chocolate Berry Cups - 16g Carbs, 3g Fiber

 

Chocolate Berry Cups - 16g Carbs, 3g Fiber

From: The South Beach Diet (Phase 2)

Fruit and chocolate lovers will appreciate this tasty treat. The cups
can be made ahead and stored in an airtight container for up to 3 days,
making this an easy holiday or party dessert.
Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4

1 cup mixed berries (blueberries, raspberries, and/or sliced strawberries)
1 Tbsp granular sugar substitute
2 (13" by 18") sheets frozen whole-wheat phyllo dough, thawed
1 1/2 Tbsp trans-fat-free margarine, melted
1 oz bittersweet chocolate, chopped
1/4 cup part-skim ricotta or South Beach Ricotta Creme

Heat oven to 350 degrees F. Combine berries with sugar substitute.

Spread 1 phyllo sheet out on a clean work surface. Lightly brush with
margarine. Lay second sheet on top of first; brush with margarine.
Fold sheets in half widthwise. Brush top side with more margarine.

Cut dough in half lengthwise, then again widthwise to create 4 equal
pieces. Carefully fit each piece into a nonstick muffin pan to create
a cup. Bake the cups until golden brown, about 15 minutes. Set aside
to cool.

When you are ready to assemble cups, place chocolate in a small
microwave-safe glass bowl. Heat, unsealed, in the microwave on low
power at 30-second intervals, stirring after each interval, until
completely melted, about 1 minute.

Fill each phyllo cup with 1 tablespoon ricotta and 1/4 cup berries.
Carefully remove bowl from microwave and, with a spoon, drizzle
melted chocolate over berries.

Serves: 4
Nutrition per Serving:
160 Calories, 10g Fat, 5g Sat, 2g Protein, 16g Carbs, 3g Dietary Fiber,
80mg Sodium

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Wednesday, June 29, 2011

[Healthy_Recipes_For_Diabetic_Friends] Roasted Vegetable Dip - 3g Carbs, 1g Fiber

 

Roasted Vegetable Dip - 3g Carbs, 1g Fiber

From: Healthy Cooking December/January 2011, p57

Roasting brings out the best in these veggies. Blended with
cream cheese, they make a tasty dip perfect on crackers. -
Sarah C. Vasques, Milford, New Hampshire

Prep: 15 min
Bake: 25 min PLUS cooling
Servings: 20

2 large sweet red peppers, cut into 1-inch pieces
1 large zucchini, cut into 1-inch pieces
1 medium onion, cut into 1-inch pieces
1 Tbsp olive oil
1/2 tsp salt
1/4 tsp pepper
1 (8oz pkg) reduced-fat cream cheese
Assorted crackers

Place the red peppers, zucchini and onion in a 15-in. x 10-in. x
1-in. baking pan coated with cooking spray. Combine the olive oil,
salt and pepper; drizzle over vegetables and toss to coat. Bake,
uncovered, at 425 degrees F for 25-30 minutes or until tender, stirring
occasionally. Cool to room temperature.

Place cream cheese and vegetables in a food processor; cover and
process until blended. Chill until serving. Serve with crackers.

Yield: 2 1/2 cups
Serving Size: 2 Tbsp (calculated without crackers)
Servings: 20
Nutrition per Serving:
44 Calories, 3g Fat, 2g Saturated Fat, 8mg Cholesterol, 110mg Sodium,
3g Carbs, 1g Fiber, 2g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Smoked Bacon and Vidalia Onion Marmalade - 1 pt; 6g Carbohydrate; trace Dietary Fiber

 

1 pt old pts; NOT PtsPlus
* Exported from MasterCook *

Smoked Bacon and Vidalia Onion Marmalade

Recipe By :Chef David Guas, Bayou Bakery, Coffee Bar & Eatery in Arlington, Va
Serving Size : 32 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 15%)
Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 strips thick-sliced smoked bacon -- (2 to 3)
1 1/2 pounds Vidalia onions -- cut in medium dice or pulsed in food processor
1/2 cup apple cider vinegar
1 tablespoon mustard seed
1/2 cup light brown sugar
1/4 cup Steen's cane syrup

Cook bacon until evenly crispy. Chop or crumble.

In a dry saucepan over medium heat, toast mustard seed until the seeds begin to dance and get lightly browned. Add remaining ingredients, including the chopped bacon. Cover and allow the onions to cook on medium-high, stirring occasionally, for about 20 minutes.

Uncover and lower temperature to medium, and continue to cook until most of the liquid is reduced and the onions are dark, 45 minutes to an hour.

Transfer to hot, sterilized half-pint jars to refrigerate or process in a boiling water bath for 15 minutes (below).

BOILING WATER BATH
You will need a large pot to hold boiling water, with a a rack (or a layer of jar rings) on the bottom so that the water can circulate underneath it. (I use my largest pasta pot and a steamer rack from another pot.)
Start boiling water in the pot well before you need it, and bring another kettle of water to a boil to top it off after you add the jars. You can put empty jars, lids and bands in the water to sterlilize them before use, and just keep the water boiling.
Put the food into clean, hot canning jars, covering the solids by a quarter-inch with liquid. Leave a quarter-inch of space between the top of the liquid and the lid. Use a chopstick to release trapped air bubbles. Wipe the rims clean with a moistened paper towel; center lids on the jars and screw on jar bands.
Place filled jars on the rack, using canning tongs (or other tongs) to lift them straight up and straight down. Add more boiling water if necessary to cover the jars completely. After the water comes to a full boil, cover the pot and start timing. The number of minutes to process should be included with the recipe; if not, use 15 minutes.
Turn off heat, remove pot lid, and let jars rest in the water for 5 minutes. Remove jars and place them on a clean, folded towel and set aside. After 24 hours, check seals, pressing firmly on the lids; they should not flex up and down. Store in a cool, dark place for up to a year

About 2 cups (32 one-tablespoon servings)

New Orleans native David Guas, chef/owner of Bayou Bakery, Coffee Bar & Eatery in Arlington, Va., makes this dark, smoky marmalade, a wonderful accompaniment to pork, fish, chicken or beans. Chef Guas uses Alan Benton's bacon.

Cuisine:
"Creole/Cajun"
Source:
"Judy Walker, New Orleans Times-Picayune"
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 30 Calories; 1g Fat (14.8% calories from fat); 1g Protein; 6g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 17mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 2436

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[Healthy_Recipes_For_Diabetic_Friends] Sauteed Indonesian Noodles with Pork and Shrimp - 5 pts; 15g Carbohydrate; 1g Dietary Fiber

 

5 pts; Old pts NOT PtsPlus
* Exported from MasterCook *

Sauteed Indonesian Noodles with Pork and Shrimp

Recipe By :Chef Jean Vachon, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Meat
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound Chinese wheat noodles -- or egg noodles
vegetable oil
3 garlic cloves -- finely chopped
1 onion -- sliced
2 teaspoons shrimp paste -- (optional)
1 pork chop -- boned and cut into strips
1/2 pound shrimp -- peeled and deveined
2 celery stalks -- sliced
2 cabbage leaves -- sliced
salt and freshly ground pepper -- to taste
2 tablespoons light soy sauce

Cook the noodles in boiling salted water as per package instructions. Drain well and set aside.

Heat the oil in a wok and saute the garlic, onion, and shrimp paste over high heat. Add the pork and the shrimp, and cook for a few more minutes.

Add the celery and the cabbage, and season with salt and pepper to taste.

Mix with the noodles and sprinkle with the soy sauce.

Makes 4 servings.
Prep time: 25 mins

AuthorNote: Shrimp paste is a popular ingredient in Asian cuisine. It use is optional in this recipe.

Cuisine:
"Asian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 212 Calories; 6g Fat (27.1% calories from fat); 21g Protein; 15g Carbohydrate; 1g Dietary Fiber; 105mg Cholesterol; 532mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 0 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Easy Sausage Wontons - 3g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Easy Sausage Wontons

Recipe By :Misty Rutledge, Redding PA
Serving Size : 10 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 10%)
Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground pork sausage
2 tablespoons Worcestershire sauce
2 tablespoons soy sauce
2 cloves crushed garlic
1 egg
1 tablespoon water
wonton wraps -- (the number depends on how much filling you use)
2 tablespoons sweet red chili pepper sauce -- Thai Kitchen, save the rest of the bottle for dipping sauce


In a microwaveable bowl mix: ground pork sausage, Worcestershire sauce, soy sauce, onion, garlic and 2 tablespoons of the sweet red chili pepper sauce. Set the rest aside for a dipping sauce when dish is complete

Microwave a minute at a time, stirring between each minute, approximately 4 to 7 minutes, depending on the microwave. Prepare an egg wash with one egg and 1 tablespoon water by mixing with a fork.

When sausage is completely cooked, it is ready to be placed in wonton wraps.

Use the egg wash on two adjoining sides of the wonton wrap, insert a full spoon of the sausage mixture, and seal the wonton wrap.

Fry wontons on medium heat for 2 minutes on each side. Have a drip rack ready to set the hot wontons on.

Pour the remaining sauce in dipping bowls.

Servings: 10
Cooking time: 30 Minutes

ChupaNote: I replace the pork sausage with ground turkey. As the meat is already cooked in the microwave, preheat your oven to 400F and place the wontons on a silicon liner on a cookie sheet. Bake until golden brown. Serve immediately.

Cuisine:
"Asian"
Source:
"The Redding Record Searchlight"
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 208 Calories; 19g Fat (82.3% calories from fat); 6g Protein; 3g Carbohydrate; trace Dietary Fiber; 52mg Cholesterol; 566mg Sodium. Exchanges: 1 Lean Meat; 0 Vegetable; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 905617 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Sattvic Kale Cookies - 25g Carbs, 3.6g Fiber, 4.8g Sugar

 

Sattvic Kale Cookies - 25g Carbs, 3.6g Fiber, 4.8g Sugar

From: spicedplate.blogspot.com

1 1/2 cups precooked buckwheat groats (Cook 3/4 cup buckwheat in
1 1/2 cups boiling water for 25 minutes, or until soft)
12 large kale leaves, cooked in 1 Tbsp ghee and 3 Tbsp
water for 10 minutes, seasoned with 1 tsp freshly grated ginger root
1/4 cup EACH dried raisins, cranberries, and pumpkin seeds
2 large carrots, grated
1/4 cup fresh goat's milk yogurt
1 Tbsp honey
1 Tbsp ginger
1/2 cup freshly ground buckwheat flour (I put raw buckwheat groats in
the blender, 1/4 cup at a time)

Making these cookies is a bit messy in the end, but they turn out delicate
and lovely.

Preheat your oven to 325 degrees F, and grease a baking sheet with ghee.

Have all of your ingredients prepared, mise en place style.

In a large mixing bowl, combine all ingredients, saving the buckwheat
flour for last. It's going to be fun, sticky, and a bit gooey. Go with
it. Add in the buckwheat flour while stirring, a bit at a time. Depending
on the dryness of your cooked buckwheat groats, you may need more or
less flour. I erred on the less side, and was happy with the results.
Using your hands (they're the best tools in the kitchen!), form cookies
a little smaller than your palm. Bake for 30 minutes, keeping a close
eye on them for the last 5 minutes. If you'd like a crispier cookie,
bake for longer. Enjoy, guilt-free.

Nutrition from: www.caloriecount.about.com
(Kale based on 8 cups for nutrition information)
Yields about: 12
Serving Size: 93 g
Nutrition per Serving:
139 Calories, 31 Calories from Fat, 3.5g Total Fat, 1.1g Saturated Fat,
0g Trans Fat, 3mg Cholesterol, 34mg Sodium, 25g Total Carbs, 3.6g Dietary
Fiber, 4.8g Sugars, 5.2g Protein
Vitamin A 178% - Vitamin C 91% - Calcium 9% - Iron 12%

Nutrition Grade: A
Good points:
Very low in cholesterol
Low in sodium
High in dietary fiber
Very high in manganese
High in magnesium
Very high in vitamin A
Very high in vitamin C

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Tuesday, June 28, 2011

[Healthy_Recipes_For_Diabetic_Friends] Indian Curried Chicken with Sweet Potatoes & Cauliflower - 18g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Curried Chicken with Sweet Potatoes & Cauliflower

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup nonfat plain yogurt
1 teaspoon Madras-style curry powder -- (see Ingredient note)
1 teaspoon ground coriander
1 teaspoon ground ginger
1 clove garlic -- minced
3/4 teaspoon salt -- divided
1/4 teaspoon cayenne pepper
8 boneless skinless chicken thighs -- (about 1 1/2 pounds), trimmed (see Tip)
1 sweet potato -- (about 1 pound), peeled and cut into 1/2-inch cubes
3 cups cauliflower florets -- (1 small head) or broccoli florets
1 tablespoon extra-virgin olive oil
Freshly ground pepper -- to taste
1/4 cup chopped unsalted dry-roasted peanuts -- or cashews
1/4 cup loosely packed cilantro leaves

Combine yogurt, curry powder, coriander, ginger, garlic, 1/2 teaspoon salt and cayenne in a shallow glass dish; mix to blend. Reserve 1/4 cup of this mixture; cover and refrigerate. Add chicken to the remaining yogurt mixture and turn to coat. Cover and marinate in the refrigerator for at least 4 hours or overnight.

Preheat oven to 450°F. Lightly coat a large rimmed baking sheet with cooking spray.

Remove the chicken from the marinade and place on the prepared baking sheet. Toss sweet potato with the reserved yogurt mixture in a medium bowl and place on the baking sheet. Toss cauliflower with oil in a medium bowl and add to the baking sheet. Season vegetables with the remaining 1/4 teaspoon salt and pepper. Roast chicken and vegetables, uncovered, for 15 minutes.
Carefully turn the chicken over and stir the vegetables. Roast until the vegetables are tender and chicken is cooked through, 10 to 15 minutes more.

Arrange chicken and vegetables on a platter or individual plates and garnish with peanuts (or cashews) and cilantro.

4 servings
Active Time: 30 minutes
Total Time: 5 1/2 hours (including marinating time)

Tips & Notes
Ingredient Tip: Madras-style curry powder is hotter than standard curry powder. You can find it in specialty stores.
Tip: You can purchase chicken thighs that have already been boned and skinned in most supermarkets. They can be quite fatty, so trim carefully. If you cannot find boneless, skinless chicken thighs, substitute bone-in thighs and pull off the skin. In Step 3, roast chicken for 10 minutes before adding the vegetables.

AuthorNote: Boneless, skinless chicken thighs, with a little help from the well-seasoned yogurt marinade, remain moist and tender when oven-roasted.
Hint: Soaking the prepared vegetables in ice water for15 minutes before roasting will hydrate them, making them more moist and tender when cooked.

Cuisine:
"Indian"
Source:
"The Essential EatingWell Cookbook (2004)"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 330 Calories; 14g Fat (37.3% calories from fat); 34g Protein; 18g Carbohydrate; 4g Dietary Fiber; 115mg Cholesterol; 579mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1 1/2 Fat.

Nutr. Assoc. : 0 492 0 0 0 0 0 0 0 0 0 0 5378 0

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[Healthy_Recipes_For_Diabetic_Friends] Corned Beef and Sauerkraut Sliders - 6g Carbohydrate; 1g Dietary Fiber;

 


* Exported from MasterCook *

Corned Beef and Sauerkraut Sliders

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : LowerCarbs Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds thinly sliced corned beef -- or pastrami
1 pound sauerkraut -- rinsed and drained
1 teaspoon caraway seeds
1/2 teaspoon poppy seeds
1/2 teaspoon fennel seeds
2 tablespoons Dijon mustard
2 tablespoons finely chopped dill pickles -- or sour pickles
1 cup shredded Swiss cheese
To serve: -- 10 slider buns

In a medium saucepan over medium, heat 1/2 inch of water. Add the corned beef or pastrami, then cover the pan and heat until just warmed.

Meanwhile, drain the sauerkraut and squeeze out any excess liquid.

In a spice grinder or using a mortar and pestle, grind together the caraway seeds, poppy seeds and fennel seeds.

In a medium microwave-safe bowl, combine the sauerkraut, ground seeds, mustard and chopped pickles. Microwave on high for about 1 minute, or until hot.

Serve the hot corned beef alongside the sauerkraut and shredded Swiss cheese for sliders.

Makes 10 sliders

AutrhorNote: Corned beef and spiced kraut are traditional sandwich fillings that translate well to sliders. Plus, this recipe from the Associated Press would be simple to add to a party spread of slider fillings. This would be delicious on small rye rolls

Source:
"New Orleans Times-Picayune"
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 183 Calories; 9g Fat (44.0% calories from fat); 20g Protein; 6g Carbohydrate; 1g Dietary Fiber; 58mg Cholesterol; 1059mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 926736 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Sweet Chestnut Brownies - 10g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Sweet Chestnut Brownies

Recipe By :Chef Phillipe Castel
Serving Size : 24 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/2 ounces 72% dark chocolate
1/2 cup butter
1/3 cup sugar
4 eggs -- separated
1/4 cup walnuts
1/4 cup pecans
1/2 cup toasted chestnut flakes -- or almond, or hazelnut powder

Melt the chocolate with the butter and the sugar in a double boiler, uncovered.

Add the egg yolks one at a time, whisking vigorously after each yolk.

Using a mixer, and in a clean bowl, whip the egg whites until stiff peaks form, and fold delicately into the chocolate mixture.

Add the walnuts, pecans, and chestnut flakes.

Line a 10x12-inch cake mould with waxed paper.

Transfer the brownie mixture to the mould and bake in the oven at 350F (190C) for 25 to 30 minutes.

Remove and let stand for 10 minutes before turning out and cutting into squared.

Makes 24 brownies
Prep time: 1 hour 30 mins

Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"24 brownies"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 110 Calories; 8g Fat (59.5% calories from fat); 2g Protein; 10g Carbohydrate; 1g Dietary Fiber; 46mg Cholesterol; 52mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 498 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Sauerkraut Soup - 2 pts - 12g Carbohydrate; 4g Dietary Fiber

 

Old pts, NOT PtsPlus
* Exported from MasterCook *

Slow Cooker Sauerkraut Soup - 2 pts

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces button mushroom -- sliced
1 small onion -- peeled and diced
2 tablespoons olive oil
4 cups broth -- 'chikn' or vegetable
14 1/2 ounces sauerkraut -- (1 can)
14 1/2 ounces crushed Italian tomatoes -- (1 can)
1/2 teaspoon caraway seeds
1 celery stalk -- chopped
1 carrot -- peeled and chopped

Use a 4-quart slow cooker. In a skillet on the stove, brown the mushrooms and onion in the olive oil. When lightly browned, put them into your slow cooker. Add the broth and the entire cans of sauerkraut and crushed tomatoes. Stir in the caraway, celery, and carrot. Cover and cook on LOW for 6 to 8 hours. Serve with crusty bread.

Makes 6 servings

AuthorNote: I do like sauerkraut! I'm annoyed at myself for avoiding it for so long - I don't know why I was so hesitant to give it a try. A great big thank-you to Rosalind for sending me this recipe. Taking the time to brown the mushrooms and onion in the olive oil is an important step as it provides a bit of fat from the olive oil and lots of flavor.

Description:
"2 pts, NOT PtsPlus"
Source:
"More Make it Fast, Cook it Slow by Stephanie O'Dea, 2011."
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 95 Calories; 5g Fat (43.3% calories from fat); 2g Protein; 12g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 615mg Sodium. Exchanges: 2 Vegetable; 1 Fat.

NOTES : Cooker: 4-qt
Time: LOW for 6-8 hrs

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

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[Healthy_Recipes_For_Diabetic_Friends] Pearl Onion Preserve - Indian - 17g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Pearl Onion Preserve - Indian

Recipe By :Chef Christophe Alary, Ecole Hoteliere de la Capitale in Quebec, Chef of the Year 2004
Serving Size : 12 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups pearl onions
1/4 cup raisins
2/3 cup maple syrup
1 teaspoon tomato paste
1 teaspoon whole coriander seeds
3 tablespoons extra virgin olive oil
3/4 cup white wine
1/3 cup cider vinegar
1 bay leaf
1 pinch ground thyme
salt -- to taste

Place all the ingredients in a saucepan. Bring to a boil, reduce the heat and let simmer slowly for approximately 1 1/2 hours until desired consistency.

Transfer to Mason jars and store in the refrigerator.

Makes 3 cups (12 one-quarter cup servings)
Prep time: 2 hours

AuthorNote: as pearl onions are very difficult to peel, soaking them in very hot water before peeling will make the task a lot easier. This onion preserve is especially delicious with terrine or vegetable pate.

ChupaNote: I doubled the raisins, and added 1 teaspoon Aleppor red pepper flakes. It freezes nicely.

Cuisine:
"Indian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 104 Calories; 3g Fat (31.7% calories from fat); trace Protein; 17g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 73mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 900415 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Bean Soup - 26g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Mediterranean Bean Soup

Recipe By :Chef Jean Vachon, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 4 Preparation Time :0:00
Categories : LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons olive oil
2/3 cup leeks -- diced
1/2 cup onions -- diced
1/2 cup carrots -- diced
1/2 cup zucchini -- diced
1/4 cup celery -- diced
6 cups water
salt
5 ounces potatoes
1/3 cup green beans -- cut into 3/4" lengths
1/3 cup white kidney beans -- rinsed and drained
1/2 cup ripe tomatoes -- seeded and coarsely chopped
Pistou:
3 garlic cloves
1 cup fresh basil
6 tablespoons olive oil

Heat the olive oil in a large Dutch oven. Saute the leeks, onions, carrots, zucchini, and celery for approximately 5 minutes over high heat.

Pour in the water and salt to taste. Add the potatoes and cook for 25 minutes on low boil.

Add the green beans, tomatoes, and white kidney beans, and cook for another 10 minutes.

To prepare the pistou, crush the garlic, and basil with a mortar and pestle, slowly incorporating the olive oil.

Add the pistou to the boiling soup and boil for an additional 2 mins before serving.

Serves 4
Prep time: 1 hour 15 minutes

Cuisine:
"Mediterranean"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 393 Calories; 31g Fat (68.5% calories from fat); 6g Protein; 26g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 35mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 6 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Japanese-Style Spinach - 10g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Japanese-Style Spinach

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound very fresh spinach
Vinaigrette:
1/4 cup walnuts
1 tablespoon flaxseed
1 tablespoon sugar
2 tablespoons rice wine vinegar
2 tablespoons Japanese soy sauce

Carefully wash the spinach, and cook in boiling salted water for approximately 2 minutes, until their colour begins to change.

Rinse immediately in cold water. Drain in a sieve, pressing down firmly to remove all the water, and pat dry with paper towels.

Shape the spinach into 4 sausage shapes. Cut into 1-inch lenghts and arrange on four individual serving plates.

Blend all the vinaigrette ingredients in a food processor until they form a thick paste. Pour over the spinach chunks and serve at room temperature.

Makes 4 servings
Prep time: 30 mins

Cuisine:
"Asian"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
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Per Serving (excluding unknown items): 102 Calories; 6g Fat (44.0% calories from fat); 6g Protein; 10g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 605mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 3407 0 0 0 0 0 1396

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