Thursday, May 31, 2012

[Healthy_Recipes_For_Diabetic_Friends] Vidalia Onion Pesto - 2g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Vidalia Onion Pesto

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons butter or margarine
2 Vidalia onions -- chopped
1/3 cup hot broth -- chik'n or veggie
1/4 cup sliced almonds
1 tablespoon grated Parmesan cheese
1 tablespoon olive oil -- (to 3)
Salt and white pepper -- to taste

In a large skillet, melt butter, saute onion (do not brown).

In a food processor or blender, combine onions, broth, almonds, cheese and
1 tablespoon oil. Process until smooth paste forms adding additional oil
until desired consistency. Season to taste with salt and pepper.

Sauce can be stored in refrigerator for up to 1 week.

Makes about 3 cups (12 one-quarter cup servings)

ChupaNote: this is also lovely over pilaf, baked potatoes, steamed
vegetables or grilled tofu.

Source:
"Vidalia Onion Committee"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 54 Calories; 5g Fat (77.2% calories
from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol;
56mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1
Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Red Lobster Cheddar Bay Biscuits ; 11g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Red Lobster Cheddar Bay Biscuits

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups baking mix -- vegetarian
2/3 cup milk
1/2 cup shredded cheddar cheese
1/2 cup melted butter
1/4 teaspoon garlic powder

Preheat oven to 450F degrees.

In a large bowl, mix baking mix, milk, and cheese until a soft dough
forms.

Drop by the spoonful onto an ungreased cooking sheet.

Bake for 8 to 10 minutes, or until golden brown.

Mix the butter and garlic powder.

Brush the butter mixture over warm biscuits before removing from cookie
sheets.

Makes 15 biscuits.

AuthorNote: Everyone's favorite cheese biscuit at Red Lobster is easy to
make that you will serve them all the time.

ChupaNote: add 1/2 teaspoon Old Bay Seasoning to dough (or to taste).

Source:
"The Everything Restaurant Recipes Cookbook"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"15 "
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 140 Calories; 10g Fat (62.8%
calories from fat); 2g Protein; 11g Carbohydrate; trace Dietary Fiber;
22mg Cholesterol; 278mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean
Meat; 0 Non-Fat Milk; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Palestinian Mustard Green and Yogurt Salad - Hwerneh - 4g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Palestinian Mustard Green and Yogurt Salad - Hwerneh

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 bunch fresh mustard greens
1 cup plain yogurt

Wash or spray greens in water and dry with paper towel. Remove stalks and
chop
finely, into tiny pieces.

Add greens to mixing bowl and stir in yogurt. Cover with clear plastic
wrap and
allow to sit in refrigerator for up to three days.

Variation: For a little more flavor, sprinkle with fresh mint before
serving. You can also
serve hwerneh as a dip with toasted pita chips.

Serves: 4
Prep Time: 8 minutes

Hwerneh are mustards greens. Add some plain yogurt and you have a hwerneh
salad.
This salad from Palestine can also be served as a dip.

Cuisine:
"MidEastern"
Source:
"Saad Fayed @ mideastfood.about.com"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 41 Calories; 2g Fat (42.9% calories
from fat); 3g Protein; 4g Carbohydrate; trace Dietary Fiber; 8mg
Cholesterol; 32mg Sodium. Exchanges: 0 Vegetable; 0 Non-Fat Milk; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 4205 0

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[Healthy_Recipes_For_Diabetic_Friends] Mustard Greens Cornmeal Puffs - 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Mustard Greens Cornmeal Puffs

Recipe By :
Serving Size : 36 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound Cut `n Clean Greens Mustard Greens -- (1 bag)
2 eggs
2 tablespoons dried minced onion
1/2 cup shredded sharp cheddar -- (2 ounces) or extra sharp Cheddar cheese
1/2 cup bottled creamy Blue cheese salad dressing -- (low-fat version works fine)
2 tablespoons butter -- melted
1/4 teaspoon garlic powder
1 package corn muffin mix -- (8.5-ounce) (such as Jiffy brand)
1/3 cup honey mustard -- purchased or homemade (optional; see recipe below)

Bring 6 cups water and 1 teaspoon salt to a boil in a large pot. Add
greens, stir to submerge, and boil for 10 minutes, stirring once or twice
to ensure even cooking. Drain in colander, pressing on greens with the
back of a spoon to remove excess water. When cool enough to handle, place
greens on cutting board,
mass them together and chop more finely.

While greens are cooking and cooling, mix eggs, onion, cheese, salad
dressing, butter and garlic powder in a large bowl. Stir in cooked,
chopped greens and dry
muffin mix. Cover and refrigerate batter for at least 1 hour, so batter
will firm up and is easier to handle.

Heat oven to 350 degrees. Mist cookie sheets with non-stick baking spray.
With a spoon, drop tablespoonfuls of batter onto the prepared sheet, as
you would drop cookie batter. The puffs will not spread so you may place
them as close as 1 inch apart.

Bake puffs for 13-15 minutes. Remove sheet from oven and, using a spatula,
place puffs on a serving platter to serve immediately, or place them on a
cooling
rack.

They are good whether straight from the oven, re-heated and served
slightly warm, or served at room temperature. Accompany with a honey
mustard dip if you
wish, although they are excellent plain.

Makes 36 puffs.

Homemade Honey Mustard: Place about 5 tablespoons Grey Poupon Dijon
mustard in a small bowl; stir in 2 tablespoons honey. You may increase or
decrease amount of honey to suit personal preference.

The batter must rest in the refrigerator for at least 1 hour to firm up,
so start this recipe with enough time to spare. The Blue cheese in the
salad dressing adds a subtle hint rather than a wallop. Both the blue
cheese and mustard greens add subtle flavors in this appetizer recipe.

ChupaNote: check the contents of your corn muffin mix. Many of them have
lard as an ingredient.

Source:
"Cut n' Clean Greens"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"36 puffs"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 53 Calories; 4g Fat (62.4% calories
from fat); 2g Protein; 3g Carbohydrate; 1g Dietary Fiber; 17mg
Cholesterol; 126mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 4205 0 0 4922 167 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Muskegharpy Mustard Greens Pesto - 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Muskegharpy Mustard Greens Pesto

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cloves Garlic
1/4 cup Whole Raw Almonds -- Raw Almonds
1/4 cup Finely Shredded Asiago Cheese
1 cup Mustard greens -- Clean, Dry, De-stemmed
5 Tablespoons Olive Oil

Chop garlic, almonds, and cheese in the bowl of a food processor with the
big blade–go for a medium grind.

Add the greens, pulse a few times to incorporate. Everything should be the
same size.

With food processor running, pour in olive oil. Don't over process or
you'll end up with a paste.

Place in ice cube trays to freeze.

This is a basic recipe to be used as a platform for other dishes. You can
increase the oil as you need, it's a bit thick and can be used right away
over pasta.

Add salt or other ingredients as you use the pesto, the flavor will vary
greatly from green to green.

Be advised that this pesto is very sharp and bright at first that mellows
with age.

Serves 4

Source:
"Tastykitchen.com"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 233 Calories; 24g Fat (88.2%
calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 6mg
Cholesterol; 91mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 4 1/2 Fat.

Nutr. Assoc. : 0 900018 25000 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Golden Onion and Spinach Pesto - 7g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Golden Onion and Spinach Pesto

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounce fresh spinach -- (1 package)
7 ounce oil-packed sun-dried tomatoes -- (1 jar) undrained
4 cloves garlic -- sliced
1 medium onion -- thinly sliced
2/3 cup olive oil -- divided
1 cup freshly grated Romano cheese
1 cup walnuts
1/2 teaspoon salt
Olive oil

Remove stems from spinach; wash leaves thoroughly and pat dry.

Position knife blade in food processor bowl; add half of spinach and
process until finely chopped. Add remaining spinach; process until finely
chopped.

Drain sun-dried tomatoes, reserving oil. Coarsely chop tomatoes; set
aside.

Cook garlic and onion in 1/4 cup olive oil in a skillet over medium heat,
stirring constantly, until tender and golden. Remove from heat.

Add half of onion mixture, cheese, walnuts, and salt to spinach in food
processor; cover and process until smooth, stopping once to scrape down
sides. Add remaining onion mixture. With processor running, gradually add
1/4 cup plus 2 tablespoons olive oil through food chute in a slow steady
stream; process until smooth.

Stir in sun-dried tomatoes with oil.

Spoon pesto into small glass jars. Cover with a thin layer of additional
olive oil. Cover jars with lids and store in refrigerator. Give each jar
as a gift with a package of pasta.

Note: To serve, remove lid from jar. Microwave uncovered at HIGH 30
seconds to 1 minute or until throughly heated, stirring once. Toss 2
tablespoons pesto with 1 cup hot cooked pasta.

Yields 3 cups, 12 one-quarter cup servings

The thin layer of olive oil that tops the pesto in each jar hleps preserve
the sauce's bright green color.

Source:
"Oxmoor House, JANUARY 1995"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 251 Calories; 23g Fat (77.9%
calories from fat); 7g Protein; 7g Carbohydrate; 2g Dietary Fiber; 10mg
Cholesterol; 264mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 4 Fat.

Nutr. Assoc. : 3407 1448 0 0 0 20087 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Gills Onion and Spinach Pesto - 6g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Gills Onion and Spinach Pesto

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large garlic clove
3 cups spinach -- washed and lightly packed
3/4 cup toasted chopped walnuts
2/3 cup coarsely grated Parmesan Reggiano cheese
1/2 cup chopped sweet onions
1/4 teaspoon ground black pepper
2 tablespoon walnut oil
2 tablespoons olive oil -- divided

In food processor with motor running, drop in garlic and chop. Turn off
motor and add spinach, walnuts, cheese, onions and pepper. Pulse to chop
to coarse consistency.

Add walnut oil and 1 tablespoon olive oil. Pulse to blend and create a
fine consistency.

Pour into a 1-1/2 cup container. Drizzle the remaining 1 tablespoon olive
oil over surface to cover and seal. Just before serving mix in oil.

Hint: Use Onion pesto as a topping for pizza, add to cooked pasta, or soup
as flavor accent.

Tip: To toast walnuts arrange in a single layer on a large cookie sheet.
Toast at 350ºF for 5 to 7 minutes.

Serving Size: 1-1/3 cups
Prep time: 15 min.
Cook time: none

Source:
"Gills Onions, Montreal, Canada"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"1 1/3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 337 Calories; 31g Fat (79.2%
calories from fat); 12g Protein; 6g Carbohydrate; 2g Dietary Fiber; 10mg
Cholesterol; 267mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat;
1/2 Vegetable; 5 1/2 Fat.

Nutr. Assoc. : 0 0 905471 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Farmers Market Mustard Greens Pesto - 7g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Farmers Market Mustard Greens Pesto

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 garlic cloves
1 cup walnuts
2 cups packed fresh mustard greens -- washed & dried
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
3 tablespoons extra virgin olive oil

Place garlic in food processor and mince. Add walnuts and process until
finely ground.

Add mustard greens, garlic powder, and salt. Process until a thick paste
forms.

Drizzle in olive oil while processing until smooth.

Serves 4

Source:
"Sprouts Farmer's Market Magazine (Jan/Feb, 08)."
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 294 Calories; 28g Fat (80.1%
calories from fat); 9g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 243mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 5 Fat.

Nutr. Assoc. : 0 0 4205 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Diabetic Lo Mein Veggies - Total Carbs 20.8 g ; Dietary Fiber

 


* Exported from MasterCook *

Diabetic Lo Mein Veggies

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons rice vinegar
2 tablespoons frozen orange juice concentrate
2 teaspoons shallots -- chopped
2 teaspoons fresh lemon juice
1 teaspoon cornstarch
1 teaspoon Worcestershire sauce -- vegetarian version
1 teaspoon honey
2 medium garlic cloves -- minced
1 teaspoon olive oil
3/4 cup fresh chopped green onion
1 fresh carrots -- diagonally sliced
1 medium red bell peppers -- julienned
3 cup fresh broccoli florets
1 cup fresh bean sprouts
1 1/2 cup cooked pasta

1 Begin by combining the vinegar, juice concentrate, shallots, lemon
juice, cornstarch, Worcestershire, honey, and garlic in a blender or food
processor until smooth.

2 Next, heat a wok or large non-stick skillet with non-stick cooking spray
until hot over medium-high heat. Add the olive oil, then the onions, and
stir-fry for 1 minute. Add the carrots, bell peppers, and broccoli, and
then stir-fry for another minute.

3 Cover the pan and then cook for 2 more minutes. Add the vinegar mixture
and sprouts and bring the mixture to a boil. Cook uncovered for 30
seconds, stirring constantly. Add the cooked pasta and toss to mix.

Serves 6

Amount Per Serving: Calories 115.7; Total Carbs 20.8 g ; Dietary Fiber
2.7 g ; Sugars 4.4 g ; Total Fat 2 g ; Saturated Fat 0.3 g ; Unsaturated
Fat 1.7 g ; Potassium 502.4 mg ;Protein 4.4 g ; Sodium 29.7 mg
Dietary Exchanges: 1 Starch, 1 1/2 Vegetable.

Cuisine:
"Asian"
Source:
"dLife Magazine"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 105 Calories; 1g Fat (9.8% calories
from fat); 4g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 27mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable;
0 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 2665 0 0 0 96 0

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[Healthy_Recipes_For_Diabetic_Friends] Applebee's Pico de Gallo - 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Applebee's Pico de Gallo

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup diced tomatoes
1/2 cup diced red onion
1 jalapeno chile pepper -- finely diced
2 tablespoons roughly chopped cilantro leaves
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 teaspoon salad oil
1 teaspoon white vinegar

In a medium bowl, add tomatoes, onion, and jalapeno pepper.

Add the cilantro, salt, pepper, garlic powder, oil, and vinegar, and mix
gently.

Store the leftover pico de gallo in the refrigerator for up to 36 hours to
add to your favorite dishes and salads.

Serves 6

AuthorNote: Pico de Gallo is a versatile accompaniment to Mexican dishes
and eggs. You will use this recipe time and time again.

Source:
"The Everything Restaurant Recipes Cookbook"
S(Formatted by Chupa Babi):
"May 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 20 Calories; 1g Fat (37.5% calories
from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 181mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0
Fat; 0 Other Carbohydrates.

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

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Wednesday, May 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] CHUCK MUER'S FISH PATE - 2g Carbohydrate; trace Dietary Fiber

 

Chuck Muer's restaurant was a legendary Detroit, Michigtan eatery.

* Exported from MasterCook *

CHUCK MUER'S FISH PATE

Recipe By :Chuck Muer Restaurant
Serving Size : 6 Preparation Time :0:00
Categories : Condiment LowerCarbs
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound smoked bluefish
5/8 pound cream cheese -- .6 pound
1/4 pound margarine
1/4 cup heavy cream
1/3 ounce prepared horseradish
1 dash Tabasco sauce

Prep the bluefish by skinning it and removing all bones. Put it through
blender or chop it fine and add the remaining ingredients, beating til
smooth. Serve the pate with assorted crackers as an appetizer.

Serve 6

When you go to a Chuck Muer's Restaurant the first thing they serve you is
the most fabulous smoked fish pate spread you may ever taste. Many people
over the years have requested the bluefish spread recipe from the Muer
restaurants, mainly because they have made a main dish out of this
appetizer. I know that more than once, I have made a meal from their
smoked fish starter and left Charlie's Crab without ever making it to the
dining room! We have the Muer recipe using smoked bluefish and one from
the Detroit Free Press using smoked whitefish. As a seafood appetizer or
as a main dish...you are going to love this smoked fish pate.

Cuisine:
"Detroit Recipes"
Source:
"WNZK 690 AM, Detroit"
S(Formatted by Chupa Babi):
"April 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 383 Calories; 32g Fat (74.4%
calories from fat); 23g Protein; 2g Carbohydrate; trace Dietary Fiber;
119mg Cholesterol; 862mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 0
Non-Fat Milk; 6 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 5000 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Vegetarian Hot Pot - Asian - 26 g carbohydrate; 5 g fiber

 


* Exported from MasterCook *

Vegetarian Hot Pot

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 1/4 cups vegetable broth
1 piece fresh ginger -- 1-inch, peeled, and cut into 1/4-inch slices
2 cloves garlic -- crushed and peeled
2 teaspoons canola oil
1 3/4 cups shiitake mushrooms -- stemmed, wiped clean and sliced (4 ounces)
1/4 teaspoon crushed red pepper -- or to taste
3/4 pound bok choy -- cut into ½-inch pieces, stems and greens separated
3 1/2 ounces Chinese wheat noodles -- or rice sticks (see Ingredient note)
14 ounce firm tofu -- (1 package) drained, patted dry and cut into ½-inch cubes
1 cup grated carrots -- (2 large)
4 teaspoons rice vinegar -- (to 6 t.)
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1/4 cup chopped scallions -- for garnish


1. Combine broth, ginger and garlic in a Dutch oven; bring to a simmer.
Simmer, partially covered, over medium-low heat for 15 minutes. Discard
the ginger and
garlic.

2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat.
Add mushrooms and crushed red pepper; cook, stirring often, until tender,
3 to 5 minutes. Add bok choy stems; cook, stirring often, until tender, 3
to 4 minutes.

3. Add the mushroom mixture to the broth. Add noodles, reduce heat to
medium-low and simmer for 3 minutes. Add bok choy greens and tofu; simmer
until heated
through, about 2 minutes. Stir in carrots, vinegar to taste, soy sauce and
sesame oil. Serve garnished with scallions.

Makes 5 main-dish servings, about 1 1/2 cups each

Ingredient note: Chinese wheat noodles and rice sticks (dried rice
noodles) are quick-cooking and can be found in the Asian-food section of
your supermarket.

Per serving: 230 calories (35%); 9 g fat (1 g sat, 1 g mono); 0 mg
cholesterol; 26 g carbohydrate; 14 g protein; 5 g fiber; 706 mg sodium;
253 mg potassium.

Nutrition bonus: 130% dv vitamin a, 29 mg vitamin c (50% dv), 179 mg
calcium (20% dv), 20% dv fiber. 1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 2 1/2 vegetable, 1 lean protein, 1 fat

Cuisine:
"Asian"
Source:
"Eating Well [magazine]"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"7 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 598 Calories; 11g Fat (15.5%
calories from fat); 22g Protein; 115g Carbohydrate; 15g Dietary Fiber; 3mg
Cholesterol; 1861mg Sodium. Exchanges: 7 Grain(Starch); 1 1/2 Lean Meat;
1 Vegetable; 2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 1356 0 0

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[Healthy_Recipes_For_Diabetic_Friends] TexMex Plum Chutney - 12g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

TexMex Plum Chutney

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 jalapeño pepper
1 poblano chile
1 tablespoon olive oil
1 cup thinly sliced red onion
2 tablespoons minced peeled fresh ginger
1 garlic clove -- minced
5 cups chopped plums -- (about 2 1/2 pounds)
1 cup chopped seeded tomato
1/4 cup packed brown sugar
1/4 cup cider vinegar
2 teaspoons mustard seeds
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh cilantro

Preheat broiler.

Place jalapeño and poblano on a foil-lined baking sheet; broil 10 minutes
or until blackened, turning occasionally. Place in a zip-top plastic bag;
seal. Let stand 15 minutes. Peel jalapeño and poblano; cut in half
lengthwise. Discard seeds and membranes; coarsely chop.

Heat oil in a large saucepan over medium-high heat. Add onion, ginger, and
garlic; sauté 5 minutes or until tender. Add jalapeño, poblano, plums, and
next 6 ingredients (plums through black pepper); bring to a boil. Cover,
reduce heat, and simmer 30 minutes, stirring occasionally.

Uncover and simmer an additional 15 minutes or until liquid almost
evaporates, stirring occasionally. Cool completely. Stir in cilantro.

Yield: 16 servings (serving size: about 1/4 cup)

Per serving: CALORIES 51 (23% from fat); FAT 1.3g (sat 0.2g,mono 0.8g,poly
0.2g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 11mg; SODIUM 78mg; FIBER
1.1g; IRON 0.3mg; CARBOHYDRATE 10.4g

Cuisine:
"TexMex"
Source:
"Cooking Light, JUNE 2003"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 59 Calories; 1g Fat (19.0% calories
from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 70mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 27181 0 0 4528 2689 0 0 0 0 0 0

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