Wednesday, July 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Modern Spicy Saffron-Red Pepper Cream Sauce - French

 

                      
* Exported from MasterCook *

           Modern Spicy Saffron-Red Pepper Cream Sauce - French

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  olive oil
  1                cup  finely chopped red bell pepper
  1         Tablespoon  finely chopped fresh hot chile pepper -- such as jalapeno
  1              clove  garlic
  1              pinch  saffron threads -- (about 12 threads)
     1/2           cup  dry white wine -- but not oaky
     1/2           cup  homemade turkey broth -- chicken broth or canned reduced-sodium broth
     1/2           cup  fish stock -- or bottled clam juice
  1                     fresh rosemary sprig
  1                cup  heavy cream -- or creme fraiche
  2          teaspoons  fresh lemon juice
  1           teaspoon  lightly packed finely grated lemon zest
                        Kosher salt and freshly ground pepper
                        hot pepper sauce -- such as Sriracha

In a medium, heavy sauce pan, heat the oil over medium high heat. Add the
bell pepper and chile, cover the pan, reduce the heat to low, and cook,
stirring occasionally, until very soft, fragrant, and lightly browned, 15
to 20 minutes. Add the garlic and cook for 1 minute longer. Add the
saffron and cook, stirring frequently, for about 30 seconds. Pour in the
wine, raise the heat to high, and simmer until the liquid has reduced to
about 1 Tablespoon (the bell pepper and other solids will take up more
volume than 1 Tablespoon of course), 4 to 6 minutes. Add the broth, fish
stock, and rosemary and boil until reduced to about 1/2 cup liquid, 8 to
10 minutes.

Now add the cream and continue to boil until reduced to about 1 cup
liquid, about 9 to 12 minutes longer. Strain the sauce through a fine-mesh
sieve, pressing on the solids to extract all of the juice. Return the
sauce to the pan over low heat and add the lemon juice and zest; heat
until quite warm. Season with salt, pepper, and hot-pepper sauce. (If
using canned broth and/or clam juice, you may not need much or any salt.)
Serve right away. 

Makes 1 cup (4 one-quarter cup servings)

Storage: refrigerate in an airtight container for up to 4 days. This sauce
does not freeze well.

Quick Change: Add 2 Tablespoons pastis or other anise-flavored liqueur
with the white wine and 1/2 cup finely sliced fresh basil with the lemon
zest.

AuthorNote: The French pair saffron and seafood together beautifully in a
variety of dishes, such as bouillabaisse and soupe de poissons, and I'm
doing it here in a sauce that's fantastic with seafood and pasta. I call
for a mix of chicken or turkey broth and fish stock or bottled clam juice,
but if you have good homemade fish stock, use only that. Bottled clam
juice adds a briny ocean flavor, but it can be salty, so take special care
to taste before your final seasoning - as you should with every dish.

Source:
  "Modern Sauces: More than 150 Recipes for Every Cook, Every Day by
  Martha Holmberg, 2013"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "1 cup"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 272 Calories; 25g Fat (88.5%
calories from fat); 2g Protein; 5g Carbohydrate; 1g Dietary Fiber; 84mg
Cholesterol; 62mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0
Fruit; 0 Non-Fat Milk; 5 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 802 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Cheater's Carbonara Sauce - 2g Carbohydrate; trace Dietary Fiber

 

Cheater's Carbonara Sauce - 2g Carbohydrate; trace Dietary Fiber

Recipe By     :
Serving Size  : 3     Preparation Time :0:00
Categories    : Condiment                       LowerCarbs

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              ounce  pancetta -- (30g) diced
  2          teaspoons  unsalted butter
  1                     garlic clove -- minced
     1/8      teaspoon  red pepper flakes
     1/2           cup  heavy cream -- or creme fraiche
  1                     egg yolk
  1         Tablespoon  water
     1/4           cup  grated Pecorino Romano cheese
     1/4           cup  grated Parmigiano-Reggiano cheese
                        Kosher salt and freshly ground pepper

In a medium saucepan, combine the pancetta, butter, garlic, and red pepper
flakes over medium heat and cook until the pancetta has rendered its fat
and is lightly browned around the edges, 4 to 6 minutes. Add the cream,
bring to a simmer, and cook until slightly reduced, about 1 minute.

In a small bowl, whisk together the egg yolk and water until blended.
Ladle in a few spoonfuls of the sauce and whisk immediately so the yolk
doesn't coagulate. Pull the sauce off the heat and whisk the yolk mixture
into it, along with both cheeses. Return the pan to very low heat and
cook, stirring occasionally, until slightly thickened, 2 to 3 minutes.
Taste and season generously with salt and black pepper. Keep warm until
ready to serve.

Makes one cup (2 to 4 servings)

Storage: Refrigerate in an airtight container for up to 2 days. Reheat
very gently so the egg yolk doesn't curdle. This sauce does not freeze
well.

Quick Change: Use prosciutto instead of pancetta and increase the butter
to 1 Tablespoon.

AuthorNote: True spaghetti carbonara is one of those alchemical dishes in
which simple ingredients come together in a perfect moment of harmony  and
luckiest - wonderful to eat but not that easy to pull off. Here, I'm
referencing the flavors in a carbonara - pancetta or guanciale (two
versions of cure pork related to bacon but not smoked), fresh eggs,
pecorino, and freshly cracked black pepper - but I'm uniting them all with
cream, which allows me to make an actual sauce that can wait patiently
until I'm ready to mix it with the pasta. This sauce is also good on
steamed asparagus or sauteed chicken breasts, or both, and the recipe is
easily doubled.

Cuisine: "Italian"
Source: "Modern Sauces: More than 150 Recipes for Every Cook, Every Day by Martha Holmberg, 2013"
S(Formatted by Chupa Babi): "July 2013"
Yield: "1 cup"
- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 266 Calories; 24g Fat (81.6%
calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber;
154mg Cholesterol; 509mg Sodium

Exchanges: 1 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 4 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Yemeni Fire Relish - Zhug & Hilbeh- 2g Carbohydrate; 1g Dietary Fiber

 



* Exported from MasterCook *

                    Yemeni Fire Relish - Zhug & Hilbeh

Recipe By     :
Serving Size  : 32    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 25%)
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Zhug:
  6                     dried chilies -- soaked for at least 1 hour
  3                     cardamom pods
  1           teaspoon  caraway seeds
  1           teaspoon  black peppercorns
  1              bunch  cilantro -- stemmed and washed
  1               bulb  garlic -- peeled
  1           teaspoon  salt
                        Hilbeh: as above but with the following
                        extras
  1         Tablespoon  fenugreek seed -- soaked for at least 1 hour
  1         Tablespoon  tomato paste

Blend the chilies with the spices, cilantro, garlic, and salt until you
obtain a fine paste. Add the fenugreek and tomato paste, if using. That's
it. Store in a small jar in the fridge, and use within 2 weeks. Great as a
dip for bread, or to spice up soups and pasta.

Makes 2 pints (8 cups or 32 one-quarter cup servings)

AuthorNote: If you thought harissa was hot... Zhug is really fiery relish
from Yemen. Why the Yemenis should need it when they live in such a hot
country, I know not - it would make more sense if it was Eskimo food. All
I can say is that they must have asbestos tastebuds: this is apparently
standard breakfast fare over there. Hilbeh is zhug with extra stuff in it
- and they are both really useful for dipping, marinating, and testing the
mettle of your guests.

Silly culinary tip of the day: try mixing a couple of tablespoons of
hilbeh with the same amount of olive oil, and toss a batch of freshly
popped popcorn in it. Great with beer.

Cuisine:
  "MidEastern"
Source:
  "New Middle Eastern Vegetarian: Modern Recipes from Veggiestan by
  Sally Butcher, 2012"
S(Formatted by Chupa Babi):
  "July 2013"
Yield:
  "2 pints"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 12 Calories; trace Fat (20.3%
calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 72mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 253 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Wild Mushroom Sauce - 2 pts plus; 5g Carbohydrate; 1g Dietary Fiber;

 

                      
* Exported from MasterCook *

                           Wild Mushroom Sauce

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
  2        Tablespoons  flour
  3               cups  wild mushroom stock -- (page 66)
  1         Tablespoon  tomato sauce -- or 1 teaspoon pureed sun-dried tomatoes
  4        Tablespoons  cream -- or creme fraiche (optional)
                        salt
                        pepper

Melt the butter in a saucepan; then stir in the flour and cook over a
low-heat for about 2 minutes,stirring frequently. Remove it from heat to
let it cool. Bring the mushroom stock to a boil; then whisk it into the
cooled roux (flour and butter mixture). Add the tomato and cream or creme
fraiche, if using, and season with salt and ground black pepper to taste.
Cook the sauce over low heat, stirring frequently, for 20 to 25 minutes.

Makes 3 cups

AuthorNote: This is a deeply flavored sauce that does not use any milk,
although creme fraiche or cream can be added for enrichment.

Wild Mushroom Stock
1 ounce dried porcini mushroom
1 1/2 Tablespoons olive oil
4 ounces fresh mushrooms, sliced or chopped (optional)
2 medium carrots, peeled and diced
2 celery stalks, diced
1 medium onion, chopped into 1/2-inch squares
1/2 cup leek greens, roughly chopped into 1-inch pieces (optional)
4 sprigs thyme, or 1/4 teaspoon dried thyme
2 bay leaves
6 sprigs parsley, roughly chopped
3 sage leaves, or a large pinch of dried sage
2 garlic cloves, chopped
1 teaspoon salt
9 cups cold water

Cover the dried mushrooms with 1 cup hot water and set them aside.
Heat the olive oil in a soup pot, add the vegetables, herbs, garlic, salt
and cook over medium-high heat, stirring frequently, for about 5 minutes.
Next add the dried mushrooms and their soaking liquid plus the 9 cups of
water, and bring to a boil; then simmer for 45 minutes.
Strain the stock through a fine-meshed sieve.
Use it as is, or return it to the stove and reduce it further to intensify
the flavor as much as desired. Generally, it takes about 15 minutes at a
slow boil to reduce the volume of a liquid by 1 cup.
Makes 6 to 8 cups

VARIATION: For a darker-colored stock, caramelize the onion separately
first. Heat the oil, add the onion, and cook it until it has turned a very
dark brown, stirring occasionally at first, then more frequently as it
gets darker. Add the remaining ingredients plus the water, bring to a
boil, cook as above, and strain.

AuthorNote: The full, dense flavor of dried wild mushrooms makes this
stock a frequently used ingredient in our restaurant. We use it to enrich
and strengthen mushroom soups, and in reduce form, to provide a rich broth
for vegetable ragouts, mushroom pastas, and pilafs. It is also used as the
base of several sauces in place of milk or cream, such as sorrel sauce and
mild mushroom sauce.

We usually use cepes or porcini (Boletus eduli), but other varieties of
mushrooms could be used with different results in the final flavor, for
instance, shiitake or morels. Porcini have a woodsy, wild taste. Those
imported from South America are less expensive than those from France or
Italy. Although their poor texture makes them unsuitable for eating, they
have plenty of flavor.

Source:
  "Greens Cookbook by Deborah Madison"
S(Formatted by Chupa Babi):
  "July 2013"
Yield:
  "3 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 58 Calories; 4g Fat (60.8% calories
from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 10mg
Cholesterol; 120mg Sodium.  Exchanges: 0 Grain(Starch); 0 Vegetable; 1/2
Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Walnut Sauce - 4 pts plus; 9g Carbohydrate; trace Dietary Fiber

 

                      
* Exported from MasterCook *

                               Walnut Sauce

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  fresh walnuts -- chopped very fine
  3               cups  milk
  2             cloves  garlic -- peeled and smashed with the flat side of a knife
  2              small  bay leaves
  1 1/2    Tablespoons  butter
  1 1/2    Tablespoons  flour
                        salt
                        white pepper
                        nutmeg

If possible, use new crop walnuts, freshly shelled and chopped very fine,
either by hand or in a food processor. Slowly warm the milk with the
walnuts, garlic, and bay leaves. When the milk is near boiling, turn off
the heat, and set it aside for the flavors to steep. Melt the butter in a
saucepan and stir in the flour to make a roux. Gently cook it for 2
minutes, stirring frequently, until it is lightly colored. Remove the bay
leaves and garlic cloves from the milk; then add the milk all at once to
the roux, and stir with a whisk. Season to taste with the salt, freshly
ground white pepper, and a scraping of nutmeg; then slowly simmer the
sauce, stirring frequently, about 25 minutes.

Makes 3 cups (6 one-half cup servings)

AuthorNote: Use this sauce with pasta dishes. It is particularly good in
the Cannelloni with Greens and Walnut Sauce.

Source:
  "Greens Cookbook by Deborah Madison"
S(Formatted by Chupa Babi):
  "July 2013"
Yield:
  "3 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 163 Calories; 12g Fat (65.2%
calories from fat); 5g Protein; 9g Carbohydrate; trace Dietary Fiber; 24mg
Cholesterol; 90mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Non-Fat Milk; 2 1/2 Fat.

Nutr. Assoc. : 1581 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Turkish Wafer Bread - Yufka - 6g Carbohydrate; trace Dietary Fiber

 

                      
* Exported from MasterCook *

                       Turkish Wafer Bread - Yufka

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  white bread flour -- 3 1/2 oz/100g
     1/3           cup  whole-wheat flour -- 1 3/4oz/50g
  1              pinch  salt
  2        tablespoons  melted butter
     1/2           cup  tepid water -- scant, 3 1/2 fl oz/100 ml

Sift the flours into a bowl together with the salt. Make a well in the
middle, and add the butter, followed by the water, beating with a wooden
spoon and then your hands until it all comes together. Knead for a few
minutes, and then lift it on to a floured board, divide the dough into 15
even lumps, and cover with a damp dish towel for about 30 minutes.

Flatten the dough balls with your hand, and then, making sure that the
board is still well covered with flour, roll each one out. You are aiming
for paper-thin circles, 8-in (20cm) in diameter (or to fit your frying
pan).

Heat your frying pan until it is hissing, spitting hot, and then cook each
yufka for about 30 seconds a side.

Leave to cool, and then store stacked in a sealed container. To use,
moisten slightly, and then fill with cheese, or herbs, or spinach, or what
you will. Roll up and fry. Or just heat through and then wrap around your
favorite ingredients for a delicious Turkish sandwich.

Makes 15 sheets

Ah, now this is a challenge. Wafer-thin unleavened bread, rolled into huge
circles, cooked over a dome shaped griddle called a sadj. Apparently even
paragons of Turkish domestic virtue find this hard to make properly. But
it is surely a contender as one of the world's most useful foodstuffs: it
keeps for up to six months (making it a winter staple for more remote
villages), and as it is somewhere between pastry and bread it is able to
fulfill the functions of both.
It is used as a wrap (often known as durum), fried to make boregi, or just
used as regular bread. It can even be used in place of filo pastry, but it
takes a special kind of baker to get it that thin and crisp.
The sadj is usually about 5 ft (1.5 m) in diameter, and supported
convex-side up on stones (or suspended over a pit on the ground). A fire
is lit underneath it, and another small one on top to make it red hot: as
the fire on top dies down, the ashes are swept clear and an oklava (a long
rolling pin) is used to stretch the rolled dough over it to cook. As all
of this would make an awful mess of your kitchen, I propose that we make
much, much smaller rounds of bread using your biggest, most spotless
frying pan.

Cuisine:
  "Turkish"
Source:
  "New Middle Eastern Vegetarian: Modern Recipes from Veggiestan by
  Sally Butcher, 2012"
S(Formatted by Chupa Babi):
  "July 2013"
Yield:
  "15 sheets"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 45 Calories; 2g Fat (33.7% calories
from fat); 1g Protein; 6g Carbohydrate; trace Dietary Fiber; 4mg
Cholesterol; 25mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Swiss Chard Stuffed with Goat Cheese and Rice - Italian - 7 pts plus; 21g Carbohydrate; 2g Dietary Fiber;

 

                      
* Exported from MasterCook *

              Swiss Chard Stuffed with Goat Cheese and Rice

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16                    red swiss chard leaves -- (choose smallish leaves around 10-inch long)
  2               cups  water
                        Salt to taste
  1 1/2    tablespoons  ghee -- divided,  or regular butter
  1 1/2    tablespoons  olive oil -- divided
  1              small  yellow onion -- chopped
  1              clove  garlic -- finely chopped
     2/3           cup  brown and wild rice mix -- prepared according to package directions, cooled
     1/4           cup  pine nuts
     1/3           cup  raisins
  8             ounces  soft goat cheese
                        Pepper -- to taste

In a saucepan or skillet large enough to submerge chard without folding,
bring water and salt to a boil. Blanch leaves, one at a time for about 20
to 30 seconds, just to soften. They should remain bright green with limp
stems. Drain in a single layer on a paper towel-covered cookie sheet. Set
aside. 

Preheat oven to 400°F. Grease a baking pan with 1/2 tablespoon of the
ghee; set aside. 

Heat 1/2 tablespoon of the remaining ghee and 1/2 tablespoon of the oil in
a large skillet over medium heat. Add onions and garlic and cook, stirring
occasionally, until tender. Transfer to a large bowl with cooked and
cooled rice and toss gently to combine. 

In a separate small heavy skillet, heat remaining 1/2 tablespoon of the
ghee and 1/2 tablespoon of the oil. Add pine nuts and cook, stirring
constantly, until golden brown. Add to rice mixture along with raisins and
goat cheese. Season with salt and pepper. 

To assemble, cut off thickest part of stem by cutting a "v" shape about
one inch up from bottom of leaf. Turn leaf face side up and overlap bottom
cut edges. Spoon a heaping tablespoon of filling near stem. Fold bottom
sides in and roll to enclose the filling. Place open edge down in prepared
baking pan. Repeat with remaining leaves and filling. 

Drizzle remaining 1/2 tablespoon oil over finished packets. Cover loosely
with foil. Bake about 15 minutes, until heated through.

Serves  8

These stuffed leaves look like red ribbon-wrapped gifts and are delicious
served hot or cold. Brown and wild rice combines with onion, garlic, pine
nuts, raisins and goat cheese for the sweet and savory filling. Ghee,
clarified butter, adds a subtle nutty flavor. If serving hot, garnish with
lemon or additional olive oil. If cold, go with yogurt, sour cream,
cucumber or dill sauce.

Per serving (2 packets/201g-wt.): 240 calories (130 from fat), 14g total
fat, 6g saturated fat, 9g protein, 21g total carbohydrate (3g dietary
fiber, 6g sugar), 20mg cholesterol, 600mg sodium

Cuisine:
  "Italian"
Source:
  "Whole Foods Market"
S(Formatted by Chupa Babi):
  "July 2013"
Yield:
  "16 stuffed rolls"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 239 Calories; 14g Fat (50.1%
calories from fat); 10g Protein; 21g Carbohydrate; 2g Dietary Fiber; 20mg
Cholesterol; 290mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1
Vegetable; 1/2 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 905229 0 0 0 0 0 0 2155 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Sweet Pepper Relish - 3 pts plus; 3g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                           Sweet Pepper Relish

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  yellow pepper
  1              small  red pepper
     1/4         small  red onion -- finely diced
     1/3           cup  virgin olive oil -- to 1/2 cup
  1         Tablespoon  balsamic vinegar -- or more, to taste
                        salt
                        pepper

Trim the peppers, cut them into narrow strips, then into small, even
pieces a little less than 1/4 inch square. Combine the peppers and the
onion, add enough olive oil to cover, and season with the vinegar, salt,
and freshly ground black pepper. Marinate for 2 hours. Before using,
strain off any excess oil if desired. The oil can be used in a vinaigrette
or for cooking.

Variation: For a more elaborate relish, include finely chopped black
olive, a little garlic, and fresh herbs. For a third color, include green
peppers.

Makes about 1 1/4 cups (6 one-quarter cup servings)

AuthorNote: This colorful relish of tiny square of peppers marinated in
fruity olive oil and vinegar goes particularly well in the Eggplant and
Zucchini Timbale with Sweet Pepper Relish. It also makes a bright garnish
for frittatas, sliced avocados, potato fritters, pastas, and so forth.

Source:
  "Greens Cookbook by Deborah Madison"
S(Formatted by Chupa Babi):
  "July 2013"
Yield:
  "1 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 120 Calories; 12g Fat (88.0%
calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 1mg Sodium.  Exchanges: 1/2 Vegetable; 0 Fruit; 2 1/2 Fat.

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

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[Healthy_Recipes_For_Diabetic_Friends] Kefir Okroshka (Russian Cold Vegetable Soup) - 12g Carbs, 1g Fiber, 6g Sugar

 

Kefir Okroshka (Russian Cold Vegetable Soup) - 12g Carbs, 1g Fiber, 6g Sugar

From: Vegetarian Times - July/August 2012 p.30

This is a heartier cold soup than most, thanks to the steamed potatoes and carrots. Serve with dark rye or pumpernickel bread.
Gluten-Free
Serves: 8

3 cups plain kefir
4 green onions, finely chopped (1/2 cup)
3 Tbsp coarsely chopped fresh dill
1/2 lb red or boiling potatoes, peeled and cut into 1/4-inch dice
6 oz carrots (2 medium), peeled and cut into 1/4-inch dice
1 Persian cucumber OR 1/2 English cucumber, peeled, seeded, and cut into 1/4-inch dice
1 cup radishes, halved and thinly sliced (1/2 cup)
1 cup arugula or radish leaves, coarsely chopped

1. Stir together kefir, green onions, and dill in pitcher or medium bowl. Season with salt and pepper, if desired. Chill at least 1 hour (or overnight).

2. Steam potatoes and carrots in steamer basket over boiling water 7 to 8 minutes, or until tender, but still firm. Transfer to bowl to cool.

3. Add cucumber, radishes, and arugula to potato mixture. Pour kefir mixture over vegetables, and stir to combine.

Serves: 8
Serving Size: 1/2 cup
Nutrition per Serving:
89 Calories, 3g Total Fat, 2g Saturated Fat, 14mg Cholesterol, 58mg Sodium,
4g Protein, 12g Carbs, 1g Fiber, 6g Sugar

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[Healthy_Recipes_For_Diabetic_Friends] Pearl Barley and Marinated Tomatoes - 29g Carbs, 6g Fiber

 

Pearl Barley and Marinated Tomatoes - 29g Carbs, 6g Fiber

From: www.nutritionaction.com - Author: Kate Sherwood in: Healthy Recipes

Use those delicious summer tomatoes in this quick and healthy dish

We used a mix of yellow and red heirloom tomatoes, but you can use any kind, as long as they're ripe and tasty. If you don't have pearl barley, try bulgur or brown rice.

Time to prepare: 30 minutes

1 cup pearl barley
1 lb tomatoes, chopped
1 bunch basil, chopped
2 Tbsp extra-virgin olive oil
1 small clove garlic, finely minced
1/2 tsp kosher salt
Freshly ground black pepper

In a large pot of water, boil the barley until tender, about 20 minutes. Drain and rinse under cold water.

While the barley is cooking, toss the tomatoes with the remaining ingredients and set aside.

When the barley is done, mix with the marinated tomatoes.

Serves: 6
Serving Size: 1 cup
Nutrition per Serving:
170 Calories, 5g Total Fat, 1g Saturated Fat, 170mg Sodium, 4g Protein,
29g Carbs, 6g Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Chicken and Avocado Salad - 10g Carbs, 5g Fiber

 

Chicken and Avocado Salad - 10g Carbs, 5g Fiber

From: South Beach Diet

An A+ Avocado Salad
Avocados are a great source of good monounsaturated fatty acids and a welcome addition to summery salads, thanks to their lush texture, nutlike flavor, and deep green color. In this Mexican-inspired Chicken and Avocado Salad, sliced avocado joins shredded roasted chicken, diced tomato, chopped romaine, lettuce, and sliced cucumber in a beautiful main course.

Prep Time: 20 min
Cook Time: 0 min
Total Time: 20 min
Servings: 2

4 1/2 tsp olive oil, extra-virgin
1 Tbsp lime juice, fresh
1 1/2 tsp cilantro, fresh chopped
Salt, to taste
Ground black pepper, to taste
1/2 head romaine lettuce, chopped (4 cups)
1 medium tomato, diced
1/2 medium cucumber, peeled, seeded, and sliced
8 oz chicken breast, boneless, skinless, roasted shredded
1/2 medium avocado, pitted, peeled, and sliced

1. In a small bowl, whisk together oil, lime juice, cilantro, and a pinch of salt and pepper.

2. In a large bowl, combine lettuce, tomato, and cucumber. Toss with half of the dressing and season to taste with additional salt and pepper; divide among 2 plates.

3. Toss chicken with 1/2 tablespoon of the remaining dressing and divide among salads. Top with avocado slices, drizzle with remaining dressing, and serve.

Servings: 2
Each serving is 3 cups
Nutrition per Serving:
380 Calories, 21g Total Fat, 3.5g Saturated Fat, 240mg Sodium,
10g Carbs, 5g Dietary Fiber, 38g Protein

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