Monday, October 1, 2012

[Healthy_Recipes_For_Diabetic_Friends] Cheese and Onion Pudding - 23g Carbs, 3g Fiber

 

Cheese and Onion Pudding - 23g Carbs, 3g Fiber

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

1 1/2 pounds yellow onions
4 Tablespoons butter
1 teaspoon fresh thyme leaves, chopped OR 1/4 teaspoon dried
salt
2 eggs
1 cup milk -- or light cream
4 Tablespoons flour
pepper
nutmeg
3 ounces Emmenthaler cheese -- or Gruyere cheese, grated

Peel and halve the onions, and slice them crosswise into pieces 1/4-inch thick. Melt 3 Tablespoons of the butter in a wide skillet, letting it brown; then add the onions, the thyme, and 1/2 teaspoon salt. Stir to coat the onions with butter; then turn the heat very low and cook, stirring occasionally, until they are melted and soft, about 30 minutes. Although they will color some, they shouldn't caramelize or brown.In a large bowl, beat the eggs well with a fork; then mix in the milk, or cream, and the flour. Add 1/4 teaspoon salt, and season with freshly ground black pepper and a few scrapings of nutmeg. Strain the batter to remove any lumps.Preheat the oven to 400F. Add the onions and most of the cheese to the batter. Butter a 9-inch pie plate or individual gratin dishes. Pour in the onion mixture and cover the top with the remaining cheese. Bake until the surface is firm and browned, about 25 minutes. Let it cool a few minutes; then loosen the edges, cut the pudding into wedges, and serve.

VARIATION: Use 1/2 teaspoon ground cumin seeds in place of the thyme.

Serves 4

Author Note: This pudding is simple to put together for a light lunch or supper. Onions are stewed in butter with thyme, baked in a batter, and cut into wedges like a pie. Serve it with something fresh and firm to play against the tender onions and richness of the dish. Carrots, asparagus, broccoli, or beets stewed and seasoned with lemon juice would all be fine accompaniments, or a crisp romaine salad and dark, chewy bread.

Source: "The Greens Cookbook: Extraordinary Vegetarian Cuisine from the Celebrated Restaurant by Deborah Madison, 1987"
S(Formatted by Chupa Babi): "Sept 2012"
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Per Serving (excluding unknown items): 343 Calories; 22g Fat (57.5% calories from fat); 14g Protein; 23g Carbohydrate; 3g Dietary Fiber; 165mg Cholesterol; 242mg Sodium

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

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[Healthy_Recipes_For_Diabetic_Friends] Catalonian Romesco Sauce - 13g Carbs,3g Fiber

 

Catalonian Romesco Sauce - 13g Carbs,3g Fiber

Recipe By:
Servings: 12
Preparation Time: 0:00
Categories: Condiment LowCal (Less than 300 cals) LowerCarbs Vegan Amount

3/4 cup extra-virgin olive oil -- plus more if necessary
1 slice thick country bread -- Italian or French, crust removed 3/4 cup blanched whole almonds -- roasted in 350F oven until they turn color
4 medium onions -- finely chopped
2 heads garlic
9 plum tomatoes -- cut in half, seeds squeezed out, grated against the largest holes of a grater, and skins discarded
2 guindilla (finger) chiles -- mirasol, guajillo, or poblano chiles, roasted, peeled, and seeded
4 large red bell peppers -- roasted, peeled, seeded
3/4 cup good quality wine vinegar -- red and white, mixed

In a small skillet, heat 1 tablespoon of the olive oil over medium-high heat, then cook the bread until golden on both sides. Place in a food processor along with the almonds and process until fine. Set aside in a bowl.

Put the cut-up onions in the food processor. Pull 6 cloves off one of the heads of garlic, peel, and place in the processor with the onions. Process both until very finely chopped.

In an earthenware casserole set over a heat diffuser, heat about 6 tablespoons of the olive oil over medium-high heat, the cook the sofregit of onions, garlic, and tomatoes until quite dense, about 1 1/2 hours, stirring occasionally. (If you are not cooking with earthenware and a diffuser, cook over medium heat and check for doneness sooner.)Place the chiles and peppers in a medium-size saucepan or skillet with the vinegar and reduce by three-quarters over high heat. Pour into the casserole, add the ground almonds and bread, stir, and cook over medium-high heat until thick, about another 30 minutes.Transfer the Romesco back to the food processor, in batches if necessary, and process as you drizzle in 4 to 6 Tablespoons of the remaining olive oil, making sure you do not process or more than 20 seconds.Romesco sauce will keep in the refrigerator for up to 2 weeks.

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

AuthorNote: Rosmescu (in Catalan) sauce is said to originate in Tarragona in Catalonia. In Tarragona this preparation is as typical of the region as paella in Valencia. Anton Gelabert, a painter from Barcelona, even wrote a tribute to romesco sauce, called "Llibres dels romescos". It is not important as a dish on its own, but it is the sauce that goes with 'suquet', a famous fish stew. Suquet is actually a class of fish sauces and means, quite literally, culinary preparation. Romesco is a vinegary-almondy sauce that begins with a 'sofregit', a mixture of finely chopped onion, garlic, and tomatoes. I learned how to make this sauce at a demonstration held by the chef and owner of the Florian restaurant in Barcelona (Bertrand i Serra 20), Rosa Grau and her sous-chef, Enrique Martin. They used a capsicum called a 'guindilla' (finger) chile, which I've replaced with the mirasol or guajillo chile, which should be more widely available here. If it is not, then use a poblano (ancho) chile.

Cuisine: "Spanish/Iberian"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "3 cups"
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Per Serving (excluding unknown items): 222 Calories; 19g Fat (71.7% calories from fat); 3g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 26mg Sodium

Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] Catalonian Almond and Hazelnut Sauce - 6g Carbs, 2g Fiber

 

Catalonian Almond and Hazelnut Sauce - 6g Carbs, 2g Fiber

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

1/2 cup hazelnuts -- roasted and skins removed
1/2 cup blanched whole almonds -- roasted in a 350F oven until light golden
1 medium ripe tomato -- cut in half, seeds squeezed out, grated against the largest holes of a grater, and skin discarded
3 large garlic cloves -- pounded in a mortar with 1/2 teaspoon salt until mushy
3 sprigs parsley -- leaves only
1/8 teaspoon cayenne pepper
1/2 teaspoon sweet Spanish paprika
3 tablespoons extra-virgin olive oil
2 teaspoons sherry wine vinegar

Place the nuts in a food processor and run until fine. Add the tomato, garlic, and parsley and process until liquidy. Add the cayenne and paprika and pulse a few times. With the machine running, slowly pour in the olive oil and vinegar through the feed tube.Transfer to a serving bowl, cover with plastic wrap, and let stand 2 hours before using to let the flavors develop. It will keep in the refrigerator for up to 10 days.

Makes about 1 cup (8 two-tablespoon servings)

Author Note: This all-purpose Catalonian sauce known as 'salsa de ametlla i avellana' is ideal for dipping fried or raw vegetables. Taste it and I'm sure you'll come up with other used too.Skinning Nuts: Almonds and hazelnuts are the two nuts most likely to have skin on. The skins are not pleasant to eat and so the nuts need to be blanched for cooking purposes. "Blanching" means to remove the skin. Almonds can be blanched by dropping them in boiling water for 5 minutes. Once they are drained and cool enough to handle, their skins can be pinched off with a squeeze of the thumb and forefinger. Hazelnuts are a little harder to skin. They must be roasted in a 350F to 400F oven until they are dark brown, then once cooled, one rubs their skin off.

Cuisine: "Spanish/Iberian"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "1 cup"
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Per Serving (excluding unknown items): 167 Calories; 16g Fat (78.5% calories from fat); 4g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 15mg Sodium

Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] Bechamel Sauce - Mediterranean White Sauce - 6g Carbs, trace Fiber

 

Bechamel Sauce - Mediterranean White Sauce - 6g Carbs, trace Fiber

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

2 Tablespoons unsalted butter
3 Tablespoons all-purpose flour
1 1/2 cups hot milk
salt and freshly ground white pepper -- to taste
1 pinch freshly grated nutmeg

In a medium-size saucepan, melt the butter, then stir in the flour to form a roux, cooking for 1 minutes over medium heat. Remove the saucepan from the heat and whisk in the milk a little at a time until it is all blended. Sprinkle with the salt and white pepper and the nutmeg. Return to the heat and cook, stirring almost constantly,
until thick, 6 to 7 minutes.

Makes 1 1/2 cups (6 one-quarter cup servings)

Author
Note: The apocryphal story behind bechamel sauce attributes its invention to Louis de Bechamel, the steward of Louis XIV of France. That maybe, but the sauce is nothing but a white sauce and white sauce can be traced to the ancient Greeks, as we know from the description found in the Greek antiquarian Athenaeus's (A.D. 10 - c.230) work on food citing the Alexandrian writer of scurrilous verse, Sopater of Paphos (c.300 B.C.), who mentions the use of white sauce.

Cuisine: "French"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "1 1/2 cups"
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Per Serving (excluding unknown items): 86 Calories; 6g Fat (61.6% calories from fat); 2g Protein; 6g Carbohydrate; trace Dietary Fiber; 19mg Cholesterol; 30mg Sodium.
Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 1 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Arab Fresh Parsley in Tahini Sauce - 8g Carbohydrate; 2g Dietary Fiber

 

* Exported from MasterCook *
Arab Fresh Parsley in Tahini Sauce
LowCal (Less than 300 cals) LowerCarbs Vegan \
Ingredient -- Preparation Method-------- ------------ --------------------------------
8 large garlic cloves -- peeled
1 Tablespoon salt -- or more, to taste
1/2 cup tahini -- (sesame seed butter), stirred if oil has separated out
1/2 cup fresh lemon juice
3/4 cup finely chopped fresh flat-leaf parsley leaves -- (from about 1 bunch)

In a mortar, pound the garlic with the salt until it is a creamy mush.In a small bowl, beat the tahini and lemon juice together slowly. If it is too thick, add water - never more lemon juice. Stir the tahini-and-lemon juice mixture into the garlic
and salt. Stir in the parsley and serve at room temperature.

It will keep, covered, in the refrigerator for a month or two.

Makes 1 1/2 cups (6 one-quarter cup servings)

AuthorNote: This sauce - called 'baqdunis bi'l-tahina' or sometimes 'taratur' in Lebanon, Syria, and Palestine - can be used as dip for fried kibbe, fried [cFavorite] balls in the Arab style, or falafel.

Cuisine: "MidEastern"Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"S(Formatted by Chupa Babi): "Sept 2012"

Yield: "1 1/2 cups"
- - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 133 Calories; 11g Fat (67.5% calories from fat); 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1094mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat.Nutr. Assoc. : 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Coral Tree Cafe's Vegetable Soup - 26g Carbs, 6g Fiber, 8g Sugar

 

Coral Tree Cafe's Vegetable Soup - 26g Carbs, 6g Fiber, 8g Sugar

From: Los Angeles Times - By Noelle Carter
Note: Adapted from Coral Tree Cafe in Los Angeles

Dear SOS: I have never been able to find a vegetable soup that comes
close to Coral Tree Cafe's. I know they must have a secret ingredient
in there that gives it that extra something special! With fall approaching
(and hopefully cooler temperatures), I would love to make this soup at
home. - Emily Baker, Santa Monica

Dear Emily: Coral Tree Cafe was happy to share its vegetable soup
recipe, which we've adapted below. Enjoy!

Total time: 1 hour
Servings: 10

2 Tbsp oil
2 cups carrots, diced
2 cups onions, diced
1/2 cup red bell pepper, diced
1 1/2 tsp fresh thyme, chopped
3/4 cup pearl barley
1 quart vegetable broth
1 1/2 cups marinara sauce
2 cups quartered mushrooms
2 cups zucchini, diced
Salt and pepper

1. Heat a medium, heavy-bottom pot over medium heat until hot. Add the
oil, then add the carrots, onions, bell pepper, thyme and barley. Cook,
stirring occasionally, until the vegetables are golden-brown, about
18 minutes, taking care that the barley does not burn.

2. Stir in the vegetable broth and marinara. Cover and bring to a boil
over high heat, then reduce the heat to a gentle simmer.

3. Cook until the barley is al dente, 6 to 8 minutes. Stir in the mushrooms
and zucchini, and season to taste with salt and pepper (amount of seasoning
needed will vary depending on the vegetable broth and marinara used). Cover
and continue to simmer until the mushrooms and zucchini are just tender, 4
to 6 minutes.

4. Remove from heat, thin if desired, and season again to taste, and serve.

This makes about 2 1/2 quarts of soup.
Servings: 10
Nutrition per Servings:
155 Calories, 4g Fat, 1g Saturated Fat, 1mg Cholesterol,
4g Protein, 26g Carbs, 6g Fiber, 8g Sugar, 365mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Lentils with Cumin and Lemon - 10g Carbs, 4g Fiber, 1g Sugar

 

Lentils with Cumin and Lemon - 10g Carbs, 4g Fiber, 1g Sugar

From: The Diabetes Snack, Munch, Nibble, Nosh Book
Servings: 12
Serving size: 1/4 cup

1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 tsp lemon juice
1 tsp cumin
1/2 tsp salt, or to taste (optional)
1/8 tsp black pepper

In a large saucepan, combine the lentils and 3 cups water.
Cover and bring to a boil. Reduce the heat, and simmer
18 to 20 minutes or until the lentils are tender-crisp.
Drain in a colander.

In a medium bowl, combine the lentils, onion, garlic, celery,
lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.

Serve warm, either plain or on fat-free crackers or toasted
whole-wheat bread. Or cover and refrigerate until chilled.
Lentils will keep in the refrigerator for 3 to 4 days.

Servings: 12
Serving size: 1/4 cup
Nutrition per Serving:
54 Calories, 0mg Cholesterol, 4g Protein, 4mg Sodium,
10g Carbs, 4g Dietary Fiber, 1g Sugars

Exchanges: 1/2 Starch

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