Monday, October 1, 2012

[Healthy_Recipes_For_Diabetic_Friends] Indian Chickpea and Potato Samosas with Cucumber Yogurt Salad - 10g Carbs, 1g Fiber

 

Indian Chickpea and Potato Samosas with Cucumber Yogurt Salad - 10g Carbs, 1g Fiber

Recipe By: Chef Christine Manfield, Paramount Restaurant, Sydney, Austrailia

Servings: 18
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) Lower Carbs Vegan

18 round wonton wrappers -- or Samosa Pastry

To deep fry: -- oil
6 Tablespoons Cucumber Yogurt Salad with Nigella

Chickpea and Potato Filling:
2 Tablespoons fresh green peas
1 cup diced potatoes
1 Tablespoon ghee -- clarified butter
1 small brown onion -- diced
3 garlic cloves -- minced
1 teaspoon minced fresh ginger
1 green bird's eye chili -- minced
1 teaspoon ground turmeric
1 teaspoon Paramount Garam Masala
1 cup cooked chickpeas -- chopped
1 tablespoon diced tomato
1 teaspoon sea salt
1 Tablespoon cilantro leaves -- (coriander)

To make the filling, bring a saucepan of water to a boil and cook the peas and potato, separately, until tender, then drain and set aside. Melt the ghee in a skillet and saute the onion, garlic, ginger, and chili until softened and beginning to color. Stir in the turmeric and Paramount Garam Masala, then remove from the heat and cool. Mix all of the filling ingredients in a bowl, then taste for the seasoning and adjust if necessary. Spoon some of the filling to the center of each round, then fold in half and then in half again to make a triangle, pressing the edges together firmly with the fingertips to seal.Heat the oil to 350F. and fry a few samosas at a time for 5 minutes until golden and crisp - keep the samosas submerged in the hot oil with a slotted spoon to ensure even cooking. Drain on paper towels and serve hot with a dollop of the Cucumber Yogurt Salad.Makes 18 samosas or turnovers

Author Note: Samosas, those well-known fried pastries, are sold as street snacks in India for immediate gratification. The fillings can be made with vegetables or [favorites].

Paramount Garam Masala - Indian Hot Spice Mix Blend

16 green cardamom pods -- seeds only
1 teaspoon nigella seeds
1 teaspoon cloves
2 teaspoons black peppercorns
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon ground cassia -- also called 'Chinese Cinnamon', though unrelated to cinnamon, it has a more pronounced pungency & less delicate flavor

Grind the whole spices to a fine powder, then stir in the remaining spices. Store in a sealed jar.

Makes 2 Tablespoon (6 one-teaspoon servings)

Indian Cucumber Yogurt Salad with Nigella
1/2 teaspoon cumin seeds
2 cups Greek-style yogurt -- or strained plain whole milk yogurt
2 small cucumbers -- seeded and diced 1 small red onion -- diagonally sliced
1/4 cup chopped fresh cilantro -- leaves only
1 teaspoon fish sauce -- vegetarian version (or seaweed flakes to taste)
2 teaspoons nigella seeds

Dry roast the cumin seeds over gentle heat until fragrant. Remove from the heat, cool, then grind to a fine powder.Mix all the ingredients in a bowl, tasting and adjusting the seasoning, if necessary. Sprinkle a few extra nigella seeds on top to serve, if desired.

Makes around 2 1/2 cup (5 one-half cup servings)

Cuisine: "Indian"
Source: "Spice: Recipes to Delight the Senses by Christine Manfield, 1999, 2005"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "18 turnovers"

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Per Serving (excluding unknown items): 58 Calories; 1g Fat (17.8% calories from fat); 2g Protein; 10g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 152mg Sodium

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

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[Healthy_Recipes_For_Diabetic_Friends] French Puff Pastry with Roquefort and Walnuts - Allumettes au Roquefort - 9g Carbs, trace Fiber

 

French Puff Pastry with Roquefort and Walnuts - Allumettes au Roquefort - 9g Carbs, trace Fiber

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

1 cup mashed Roquefort cheese
1/4 cup coarsely crushed walnuts
1 tablespoon finely chopped fresh parsley leaves freshly ground black pepper -- to taste
2 tablespoons heavy cream
1/2 pound store-bought puff pastry
1 large egg -- beaten

Preheat the oven to 400F.

In a medium-size bowl, mix the Roquefort cheese, walnuts, parsley, pepper and cream until smooth. If desired, fill a small pastry bag fitted with a 1/4-inch nozzle with the stuffing. Prepare the puff pastry by rolling it out into 2 rectangles about 1/8-inch thick and not wider than 9-inches and about 12 inches long.Pipe 1/2-inch long lines of stuffing on the bottom 4-inches of each sheet of the puff pastry, leaving a space at the edges and in between each of 6 columns of stuffing. (If you are not using a pastry bag, spoon the stuffing in neat columns.). Fold the top portion over the bottom portion of the puff pastry with its columns of stuffing and seal the edges. Cut into 6 batons and crimp the edges closed with the tines of a fork. Make sure the pastries are well sealed so no stuffing oozes out.Arrange the pastries on an ungreased baking sheet. Brush the tops with the egg wash. Bake until golden, about 20 minutes. Serve warm.

Makes 12 pastries, 6 servings

Author Note: The town of Roquefort in the Haut Languedoc sits on a limestone plateau that is highly permeable. Water disappears into the ground to carve caverns and grottos. Here at the foot of the 'causses', air move through vertical passageways, allowing for a constant humidity and temperature ideal for the growth of a certain bacterial that turns ordinary white ewe's cheese into blue cheese. One such system of grottos is at Roquefort, and it gave birth to that famous cheese. Cheese is a great, cheap source of protein, and French peasants made fortunes in about 1698 by carrying cheese to the armies fighting in Italy and Germany. Nevertheless, cookery books of the time barely mention cheese, rarely giving their names or describing their qualities. As late as 1702, the medieval writer Louis Lemery recognized only three great cheeses: Roquefort, Parmesan, and those from Sassenage in the Dauphine. But Roquefort was a cheese that local cooks used in their cooking, especially pastries - for example, 'garis', a brioche made with Roquefort cheese, or the typical hors d'oeuvre, called 'allumettes au Roquefort', which is incredibly rich. These allumettes end up being short and squat, but you can make them 3 inches long and 1 1/2 inches wide. If using puff pastry, defrost according to package instructions.

Cuisine: "French"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "12 pastries"
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Per Serving (excluding unknown items): 169 Calories; 13g Fat (67.8% calories from fat); 5g Protein; 9g Carbohydrate; trace Dietary Fiber; 29mg Cholesterol; 223mg Sodium

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

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[Healthy_Recipes_For_Diabetic_Friends] Easy Onion Pickles - 6g Carbs, 1g Fiber

 

Easy Onion Pickles - 6g Carbs, 1g Fiber

Recipe By:
Serving Size: 8
Preparation Time: 0:00
Categories: Fowl/Poultry LowCal (Less than 300 cals) LowerCarbs LowFat (Less than 5%) Vegan

3 small red onions -- or 2 medium, about 1 pound
1 quart boiling water
2/3 cup rice wine vinegar
2/3 cup cold water
10 black peppercorns
2 bay leaves -- to 3

Peel the onions and slice them into very thin rounds (to make pieces paper thin, use a well-sharpened knife and brace it against your knuckles as you slice). Separate the rings and put them in a colander. When the water comes to a boil, pour it over the sliced onions. Rinse them under cold water; then put them in a bowl with vinegar, water, peppercorns, and bay leaves. Cover and refrigerate at least 1 hour before using.

Makes 2 cups

Author Note: Quick to make, these onion pickles turn completely pink as they sit. Serve them with sandwiches or as part of a salad plate. Their tart, fresh quality goes well with black bean and pepper salad, and they can also be very effective and pretty when diced and added to other vegetable salads. They will keep a week or so covered and refrigerated.

Source: "The Greens Cookbook: Extraordinary Vegetarian Cuisine from the Celebrated Restaurant by Deborah Madison, 1987"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "2 cups"
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Per Serving (excluding unknown items): 26 Calories; trace Fat (3.0% calories from fat); 1g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 6mg Sodium

Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] Early Spring Vegetable Soup - 24g Carbs, 6g Fiber

 

Early Spring Vegetable Soup - 24g Carbs, 6g Fiber

Recipe By:
Servings: 5
Preparation Time: 0:00
Categories: LowCal (Less than 300 cals) LowerCarbs Veggie

The Stock:
8 cups water -- or boil 8 cups water with some of the leek greens, chard stems, and parsley. This would be a good occasion to use nettles if you have them.

The Soup:
3 tablespoons butter -- or olive oil
4 small leeks -- to 5, white parts only, about 8 ounces, sliced
1 medium potato -- scrubbed and sliced
3 celery stalks -- to 4, diced (about 1 cup) salt
1/4 pound snow peas -- strings removed, roughly chopped, or 1/2 cup frozen peas
8 sprigs parsley -- or chervil
3 lovage leaves -- or 1 handful sorrel leaves, roughly chopped
1 bunch spinach -- or chard (small bunch - about 12 ounces), stems removed, roughly chopped
6 cups water -- or light stock
nutmeg
lemon juice -- or Champagne vinegar, to taste cream -- or creme fraiche (optional)
pepper -- (optional)

Warm the butter or oil in a soup pot, add the leeks, potato, and celery, 1 teaspoon salt, and 1 cup water. Cover the pot, and stew the vegetables over medium-low heat for 15 minutes. Stir once or twice to make sure the vegetables aren't sticking to the bottom of the pot; if they are, add more water. Next add the peas, herbs, and greens, cover, and continue to cook until the greens have wilted, about 5 minutes. add the 6 cups water or stock and bring to a boil; then simmer for 10 minutes. Let the soup cool briefly; then transfer it to a blender and puree. If all the strings have not been removed from the peas, the soup maybe fibrous. Check to see if it is smooth, and if not, pass the soup through a food mill or chinoise. Season the soup to taste with a few scrapings of nutmeg, and lemon juice or vinegar. Add salt if needed. Thin it with cream, if desired, or serve it with creme fraiche and freshly ground black pepper. Gently reheat the soup before serving. Little croutons fried in butter or a garnish of chive blossoms make a nice finish to this soup.

Serves 4 to 6

AuthorNote: This healthful-tasting soup is like a satisfying tonic. No vegetable seems to taste as fresh as peas do, and their flavor shines through the tastes of other vegetables in this soup. Snow peas are the first to appear in early spring, but if they're not available, use frozen English peas.

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): 178 Calories; 8g Fat (37.3% calories from fat); 6g Protein; 24g Carbohydrate; 6g Dietary Fiber; 19mg Cholesterol; 238mg Sodium

Exchanges: 1/2 Grain(Starch); 4 Vegetable; 1 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Corsican Puff Pastry of Swiss Chard and Onion - 16g Carbs, 1g Fiber

 

Corsican Puff Pastry of Swiss Chard and Onion - 16g Carbs, 1g Fiber

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

3 tablespoons extra-virgin olive oil
1 medium onion -- very thinly sliced
1 1/2 pounds Swiss chard -- white stems removed, leaves well washed, dried well, and chopped
salt and freshly ground black pepper -- to taste
3/4 pound store-bought puff pastry

In a large skillet, heat the olive oil over medium-high heat, then cook the onion until it wilts, about 5 minutes, stirring. Season with salt and pepper.Preheat the oven to 450F. Roll the puff pastry out slightly on a lightly floured work surface so it is a 14-inch square. Cut into 12 squares and evenly divide the stuffing among the squares, placing some in the center of each. Fold the puff pastry over to form a rectangle, crimp the edges together with the edges of a fork, and arrange on a baking sheet. Bake until golden, about 25 minutes. Serve warm or hot.

Makes 12 pastries; 12 servings

Author Note: This recipe from Ajaccio on the island of Corsica is called 'bastella'. It is exceedingly simple, and on the face of it doesn't look like it would be tasty, but it is - very much so. The Swiss chard is cooked in olive oil with sliced onions, then stuffed inside rectangles of puff pastry before being baked. Some Corsican cooks also add ground beef or veal to the stuffing. There may be a long and twisted history to the Corsican bastella and you can read about it in my "A Mediterranean Feast" (p 294-295) or by visiting my Web site at www.cliffordwright.com/history/pigeon_pie.html. If using puff pastry, defrost according to package instructions.

Cuisine: "Italian"Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "12 pastries"
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Per Serving (excluding unknown items): 200 Calories; 14g Fat (63.0% calories from fat); 3g Protein; 16g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 192mg Sodium

Exchanges: 1 Grain(Starch); 1/2 Vegetable; 3 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Chinese Spice Salt - trace Carbs, trace Fiber

 

Chinese Spice Salt- trace Carbs, trace Fiber

Recipe By: Chef Christine Manfield, Paramount Restaurant, Sydney, Austrailia
Servings: 9
Preparation Time: 0:00
Categories: Condiment LowCal (Less than 300 cals) LowerCarbs LowFat (Less than 10%)

2 tablespoons sea salt
1 teaspoon Sichuan peppercorns
2 teaspoons Chinese Five Spice powder

Dry roast the sea salt and peppercorns over gentle heat until fragrant and lightly colored. Cool and grind to a fine powder, then pass thru a fine-meshed sieve and discard the husks. Mix with the Five Spice Powder and store in a sealed jar.

Makes 3 tablespoons (9 one-teaspoons servings)

AuthorNote: A vital accompaniment to Chinese barbecued, roasted and fried [favorites]. Traditionally served in a small, shallow dish and sprinkled onto food as it is about to be eaten.

Cuisine: "Asian"Source: "Spice: Recipes to Delight the Senses by Christine Manfield, 1999, 2005"

S(Formatted by Chupa Babi): "Sept 2012"
Yield: "3 teaspoons"
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Per Serving (excluding unknown items): 2 Calories; trace Fat (8.7% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1254mg Sodium

Exchanges: 0 Grain(Starch); 0 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Chili Orange Oil - 4g Carbs, 1g Fiber

 

Chili Orange Oil - 4g Carbs, 1g Fiber

Recipe By:
Servings: 32
Preparation Time: 0:00
Categories: Condiment Lower Carbs Vegan

grated rind of 3 oranges
4 pieces dried orange rind -- or mandarin orange peel, broken into small pieces
12 dried red chilies -- broken into pieces
4 red bird's eye chilies -- finely sliced
4 garlic cloves -- sliced
4 cups oil
2/3 cup sesame oil

Bring all of the ingredients to a simmer in a large saucepan over low heat - do not boil.Cook gently for 15 minutes, then cool completely. Strain through a sieve, discarding the solids. Store in sterilized bottles and seal with a cork.

Makes 4 cups (32 two tablespoon servings)

Author Note: Toss this oil through noodles for added flavor, or add it to stir-fries. It's also great when grilling [cFavorite].

Cuisine: "Asian"
Source: Spice: Recipes to Delight the Senses by Christine Manfield"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "4 cups"

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Per Serving (excluding unknown items): 302 Calories; 32g Fat (93.5% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3mg Sodium

Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 6 1/2 Fat

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