Tuesday, January 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Tofeta - Tofu Feta - 4g Carbohydrate; trace Dietary Fiber

 

                     
* Exported from MasterCook *
                            Tofeta - Tofu Feta
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Condiment                        
                LowCal (Less than 300 cals)     LowerCarbs
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  extra-firm tofu -- drained and patted dry
     1/3           cup  olive oil
     1/2           cup  fresh lemon juice
  2             cloves  garlic -- crushed
  1           teaspoon  salt
     1/2      teaspoon  dried oregano
 
 
Cut the tofu into 1/2-inch cubes and place them in a shallow bowl. Add the
oil, lemon juice, garlic, salt, and oregano and toss to combine.
Set aside to marinate for 30 minutes, turning once halfway through. The
tofeta is now ready to remove from the marinade and use in recipes.
Refrigerate any unused tofeta in the marinade in a tightly covered
container. Properly stored, it will keep for 3 days.
 
Makes 4 servings
 
AuthorNote: Keep this tasty tofu feta on hand to add flavor and protein to
salads such as a roasted root vegetable salad with French lentils and
walnuts, and main dishes such as orzo with tofu-feta.
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 224 Calories; 22g Fat (82.2%
calories from fat); 6g Protein; 4g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 539mg Sodium.  Exchanges: 0 Grain(Starch); 1 Lean Meat; 0
Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Red Bean Gazpacho Anytime - 29g Carbohydrate; 7g Dietary Fiber

 

                     
* Exported from MasterCook *
                        Red Bean Gazpacho Anytime
Recipe By     :
Serving Size  : 5     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 5%)           Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     cucumber -- peeled, halved, and seeded
     1/2           cup  finely chopped red onion
  16            ounces  chunky tomato salsa -- (1 jar)
  1 1/2           cups  cooked dark red kidney beans -- or 1 can, drained & rinsed
  1         Tablespoon  red wine vinegar -- optional
  1              quart  tomato juice -- or blended vegetable juice
                        salt & freshly ground pepper
 
 
Finely chop the cucumber and place it in a large bowl. Add the onion, then
stir in the salsa, beans, vinegar, if using, and tomato juice, and season
with salt and pepper to taste.
 
Refrigerate for 2 hours to chill and allow flavors to blend. Serve
chilled.
 
Makes 4 to 6 servings.
 
AuthorNote: Gazpacho is typically summertime fare when fresh tomatoes and
other vegetables are ripe for the picking. Now you can satisfy your
gazpacho craving even when fresh tomatoes are at a premium with this quick
and easy recipe. Choose a mild, medium, or hot salsa, according to your
own preference. Instead of using tomato juice you can substitute a
vegetable juice blend for added flavor dimension and nutrients.
Splurge a little: garnish with diced avocado.
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 135 Calories; 1g Fat (4.0% calories
from fat); 7g Protein; 29g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 1367mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3
Vegetable; 0 Other Carbohydrates.
NOTES : Less than $1.00 per serving
Nutr. Assoc. : 0 0 1325 3815 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Salsina Verde - 6g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
                         Jerusalem Salsina Verde
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    :
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             ounces  flat-leaf parsley sprigs
  1              clove  garlic -- crushed
  1         Tablespoon  capers
  1         Tablespoon  freshly squeezed lemon juice
  1         Tablespoon  white wine vinegar
  1              large  free-range egg -- hard boiled and peeled
     2/3           cup  olive oil
  3        Tablespoons  bread crumbs -- preferably fresh
 
 
Put all the ingredients in a food processor and pulse to a coarse
consistency. Or for the rustic look, chop the parsley, capers and eggs by
hand and stir together with the rest of the ingredients. Taste and adjust
the seasoning.
 
Makes 1 cup
 
ChupaNote: this is an accompaniment traditionally provided for the Pesach
(passover) seder table sliced meatloaf, polpettone. It is a very old
recipe that originates with the Jews of the Italian Piedmont. It makes a
lovely sauce over whole-grain pasta or tossed with farro. I added a
teaspoon of ground Aleppo red pepper.
 
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "1 cup"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 366 Calories; 38g Fat (91.2%
calories from fat); 3g Protein; 6g Carbohydrate; 1g Dietary Fiber; 53mg
Cholesterol; 87mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 7 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 20068 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Pickled Turnip and Beet - 5g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
                    Jerusalem Pickled Turnip and Beet
Recipe By     :
Serving Size  : 24    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 5%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10             small  fresh turnips -- or 5 large (2 1/4 pounds)
  3              small  beets -- (8 1/2 ounces)
  1                     chile -- green or red, cup into 3/8-inch slices
  3             stalks  celery -- tender stalks, cut into 3/4-inch slices
  1 1/4           cups  distilled white vinegar
  3               cups  warm water
                        fine sea salt
 
 
Peel the turnips and beets, halve them if they are not small, and cut them
into slices 1/4-inch thick. Place in a large mixing bowl and sprinkle with
1 teaspoon salt. Stir well, cover, and set aside to marinate overnight at
room temperature.
 
The following day, transfer the vegetables and their juices to a
sterilized 1 1/2 to 2 quart jar. Add the chile and celery, followed by 3
Tablespoons salt, the vinegar, and the water. If needed, add more water
and vinegar to fill the jar (two parts water to one part vinegar) to
within 3/4 inch of the rim. Seal the jar, shake if gently to dissolve the
salt, and place in a well-lit spot. After 3 to 4 days, the pickles should
be ready. They will keep somewhere cool and dark for up to 1 month.
 
Makes 1 1/2 quarts (to 2 quarts), about 24 one-quarter cup servings.
 
AuthorNote: This is a cinch to make, but must be prepared over two days.
It is sharp and not too complex in flavor, perfect for serving with
unctuous [favorites], a tagine, or hummus.
 
Cuisine:
  "MidEastern"
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "1 1/2 quarts"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 21 Calories; trace Fat (2.8%
calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 48mg Sodium.  Exchanges: 1 Vegetable; 0 Other Carbohydrates.

Nutr. Assoc. : 5370 0 0 0 0 0 4860

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[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Pickled Mixed Vegetables with Curry - 4g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
              Jerusalem Pickled Mixed Vegetables with Curry
Recipe By     :
Serving Size  : 24    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         small  white cabbage head -- cut in 1 1/4-inch cubes, about 2 1/2 cups total
  3             medium  carrots -- peeled and cut at an angle into 3/8-inch slices
  2                     mini cucumbers -- cut at an angle into 3/8-inch slice, scant 2 cups
  2             stalks  celery -- cut into 1 1/4-inch segments
     1/4         small  cauliflower -- divided into small florets, scant 1 cup
  1         Tablespoon  curry powder
  1           teaspoon  ground allspice
  6             cloves  garlic -- sliced
  2                     red chiles
  3 1/4           cups  warm water
  6 1/2    Tablespoons  cider vinegar
                        fine sea salt
 
 
Mix the vegetables  in a bowl and place about half at the bottom a
sterilized 1 1/2-quart jar. Add the curry, allspice, garlic, and chiles.
Top with the remaining vegetables.
 
To make the brine, stir 2 Tablespoons salt into the warm water until
dissolved. Pour the brine into the jar, filling it to within 3/4 inch of
the rim. Add the vinegar, the vegetables should be completely covered. If
they are not, make more brine by adding 1 1/2 teaspoons salt to each scant
1 cup warm water. Seal the jar.
 
Place the jar in a well lit, if possible sunny, spot. The pickles should
be ready in 5 days. They should be crunchy and full of sharp and salty
flavors. Once ready, keep in the fridge for up to 2 weeks.
 
Makes 1 1/2 quarts (24 one-quarter cup servings)
 
AuthorNote: Pick and choose the vegetables you want to use. You can add
rutabaga, radish, turnip, kohlrabi, or even unripe plums.
 
Cuisine:
  "MidEastern"
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "6 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 17 Calories; trace Fat (5.6%
calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 11mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 2416 0 0 0 0 0 0 0 0 0 0 4860

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[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Balilah - Palestinian Chickpea Streetfood ; 34g Carbohydrate; 10g Dietary Fiber

 

                     
* Exported from MasterCook *
           Jerusalem Balilah - Palestinian Chickpea Streetfood
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  dried chickpeas
  1           teaspoon  baking soda
  1                cup  chopped parsley
  2                     green onions -- thinly sliced
  1              large  lemon
  3        Tablespoons  olive oil
  2 1/2      teaspoons  ground cumin
                        salt and freshly ground black pepper
 
 
The night before, put the chickpeas in a large bowl and cover with cold
water at least twice their volume. Add the baking soda and leave at room
temperature to soak overnight.
 
Drain the chickpeas and place them in a large saucepan. Cover with plenty
of cold water and place over high heat. Bring to a boil, skim the surface
of the water, then decrease the heat and simmer for 1 to 1 1/2 hours,
until the chickpeas are very soft but still retain their shape.
 
While the chickpeas are cooking, put the parsley and green onions in a
large mixing bowl. Peel the lemon by topping and tailing it, placing on a
board, and running a small sharp knife along its curves to remove the skin
and white pith. Discard the skin, pith, and seeds and coarsely chop the
flesh. Add the flesh and all of the juices to the bowl.
 
Once the chickpeas are ready, drain and add them to the bowl while they
are still hot. Add the olive oil, cumin, 3/4 teaspoon salt, and a good
grind of pepper. Mix well. Allow to cool down until just warm, taste for
seasoning, and serve.
 
Serves 4
 
AuthorNote: On the corner of the souk in the Old City stood the very
popular 'balilah' man. He had large piles of freshly cooked chickpeas on
his stall, steaming and beautifully decorated with parsley and lemon. Like
a magician, he used to whip the balilah into a newspaper cone in a flash
and serve it to the eager customer.
Balilah is a popular Palestinian street food consisting of fresh chickpeas
seasoned with cumin and lemon juice and it makes the most gratifying
snack. Curiously, in the Jewish Orthodox neighborhood of Me'ah She'arim, a
cheap and cheerful snack called 'arbes' is sold. It is just like balilah,
only seasoned with black pepper instead of cumin. It, too, is highly
popular.

Balilah can be eaten warm, not hot, or at room temperature as a little
between-meal snack. It is also delicious served next to grilled
[favorites], or can be turned into a salad by adding some leaves, feta,
and diced tomatoes.
 
Cuisine:
  "MidEastern"
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 287 Calories; 14g Fat (40.7%
calories from fat); 11g Protein; 34g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 339mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 0 Fruit; 2 1/2 Fat.

Nutr. Assoc. : 347 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Easy Peanut Sauce - 8g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
                            Easy Peanut Sauce
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  creamy peanut butter
     1/4           cup  soy sauce
  3        Tablespoons  rice vinegar
  1 1/2    Tablespoons  light brown sugar
  2        Tablespoons  toasted sesame oil
  2          teaspoons  grated fresh ginger
     1/2      teaspoon  Asian chile paste
                        water
 
 
In a medium bowl, combine the peanut butter, soy sauce, vinegar and sugar.
Add the oil, ginger, and chile paste and stir until smooth and well
blended.
 
Taste to adjust seasonings, adding more chile paste if you prefer more
heat. Add as much water as desired to each preferred consistency. Use
immediately or cover tightly and refrigerate until needed. Properly stored
this sauce will keep for several days.

Makes 1 1/2 cups; 6 one-quarter cup servings.
 
AuthorNote: I adore peanut sauce for its great flavor and amazing
versatility, whether using it as a dip for veggies or fried tofu or as a
sauce for pasta. Why pay more for bottled peanut sauce when you can make
your own on the cheap with this easy recipe?
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "1 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 184 Calories; 16g Fat (71.4%
calories from fat); 6g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 787mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.
NOTES : Less than 50 cents per serving
Nutr. Assoc. : 0 0 0 0 0 0 2615 0

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