If you've followed this blog for a while, you know the routine: Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's offerings include Irish Whole Wheat Soda Bread and Quick High-Protein Veggie Lasagna. Enjoy!
EASY BROWNIES
This comes from MyDailyMoment.com, and begins, “Brownies are a deliciously simple dessert creation that are completely packed with flavor on their own, or you can add chocolate chips, raisins, chopped maraschino cherries or nuts for a unique finish.”
Servings: for 6 people; Time: Ready in 35 min
To view this online, click here.
Ingredients
1/2 cup butter, melted
8 tablespoons unsweetened cocoa
1 cups sugar
2 eggs
2 teaspoons vanilla extract
1/2 cups flour
1/4 teaspoons salt
1 cups to 2 cups chocolate chips semisweet, white, butterscotch, peanut butter or raisins or chopped maraschino cherries or nuts
Directions
Grease an 8-inch square pan or line with foil.
In a medium bowl combine melted butter and cocoa and stir until cocoa is dissolved.
Add sugar and mix well; add eggs one at a time and stir until well combined.
Stir in vanilla, flour and salt until you no longer see any flour (do not over mix).
Spread in pan and bake in a preheated, 350-degree oven for approximately 25 minutes.
Do not over-bake and adjust time/temp accordingly for your oven. If you do the knife/toothpick test, it should come out with moist crumbs, not clean.
Cool completely before cutting into squares.
For vegetarian omit the marshmallows.
IRISH WHOLE WHEAT SODA BREAD
This is from the infamous long-since-forgotten emailing list. However, since it has nutritional info for diabetics, I have to guess that it was in a diabetic email.
Yield: Makes 1 Round Loaf
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In a large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda and salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto a cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
ROASTED VEGGIE BUDDHA BOWL
This is from the Food Network, and starts off, “Healthy vegetables and spiced chickpeas get roasted on the same baking sheet, making dinner a breeze to put together and clean up. Quinoa and avocado round out this nutritional meal.”
Active Time: 30 minutes; Total Time: 30 minutes; Level: Easy; Yield: 2 servings
To view this online, click here.
Ingredients
One 14-ounce can chickpeas, drained and rinsed
3/4 teaspoon spicy curry powder
4 teaspoons olive oil
Kosher salt and freshly ground black pepper
1 small red onion (about 4 ounces), cut into 1-inch pieces
1 small sweet potato (about 7 ounces), peeled and chopped into 1/2-inch pieces
4 ounces medium cremini mushrooms, halved
1/3 cup fat-free Greek yogurt
1 tablespoon tahini
1 lemon
1 cup cooked quinoa
1/2 avocado, thinly sliced
Directions
Preheat the oven to 425 degrees F.
Toss the chickpeas with the curry powder, 1 teaspoon of the oil, 1/4 teaspoon salt and a few grinds of black pepper in a medium bowl. Place on one side of a baking sheet. Arrange the onions next to the chickpeas, then the sweet potatoes and lastly the mushrooms. Toss the onions, sweet potatoes and mushrooms with the remaining 3 teaspoons oil, 1/4 teaspoon salt and a generous amount of black pepper. Bake until the chickpeas are a bit crunchy and the sweet potatoes are softened and starting to turn brown in a few spots, 25 to 30 minutes.
Meanwhile, whisk the yogurt, tahini and juice of half the lemon in a small bowl. Slice the remaining lemon into wedges.
Divide the quinoa between two bowls. Arrange half the vegetables and avocado slices on top of the quinoa, leaving a space for the yogurt in the middle. Dollop the yogurt in the empty space and serve with the lemon wedges.
QUICK, HIGH-PROTEIN VEGGIE LASAGNA
This recipe is from Vegetarian Times, and was posted on their website on January 2, 2005. It begins, “This easy-to-follow recipe provides you with 21 grams of protein per serving, thanks to the soy "steak" strips. The lasagna can be assembled quickly since you don't have to cook the pasta first. Excerpted from Diet Simple by Katherine Tallmadge.” Makes 10 servings
To view this online, click here.
Ingredients
3 Tbs. olive oil
1 Tbs. minced garlic
12 oz. soy "steak" strips
1/2 lb. eggplant, cubed
1 ripe tomato, cubed
1 zucchini, diced
2 1/2 cups marinara sauce
2 tsp. dried oregano, or to taste
1 9-oz. pkg. oven-ready lasagna sheets
2 cups low-fat ricotta cheese
2 cups low-fat mozzarella cheese, shredded
Directions
Preheat oven to 375°F. Spray nonstick 9x13-inch baking dish with nonstick cooking spray. Heat oil in large skillet over medium heat, and brown garlic 2 to 3 minutes. Add soy strips, and sauté 2 to 3 minutes. Add eggplant, tomato, zucchini and 1 cup of marinara sauce; cook about 5 minutes, stirring occasionally. Stir in oregano, salt and pepper.
Meanwhile, place 6 sheets of lasagna in bottom of pan, overlapping as needed to fill gaps. Spoon in eggplant mixture, and top with layer of ricotta cheese. Place remaining lasagna strips over ricotta, and spray lightly with nonstick cooking spray. Spread remaining marinara sauce on top, sprinkle with mozzarella cheese and cover pan tightly with foil. Bake 30 to 45 minutes, or until top layer of pasta is soft. Remove and serve.
PASTA ALLA NORMA
This recipe comes from Pure Wow, and begins, “If you’re taking a trip to Italy soon, that’s amazing. (We’re totally jealous.) But for the rest of us, this Sicilian dish from Catania is the next best thing. Presenting pasta alla Norma with eggplant, basil and pecorino cheese. Best of all, you can make four servings for less than $10. Salute!”
PREP: 20 MIN; COOK: 40 MIN; TOTAL: 1 HR; Makes: 4 servings
To view this online, go to https://www.purewow.com/recipes/pasta-alla-norma
Ingredients
4 tablespoons extra-virgin olive oil
1 large eggplant, sliced into 1-inch strips
Salt and freshly ground black pepper
1 sweet onion, thinly sliced
3 garlic cloves
One 28-ounce can crushed tomatoes
1 teaspoon red-pepper flakes
3/4 teaspoon dried oregano
1 pound bite-size dry pasta, like rigatoni
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/2 cup grated pecorino cheese
Directions
In a large sauté pan, heat the olive oil over medium heat. Add the eggplant in batches and cook on all sides until golden brown. Remove the eggplant from the pan and set aside on a large plate. Season with salt and pepper to taste.
Add the onion to the same pan and sauté until tender, 3 to 4 minutes. Add the garlic and sauté until fragrant, 1 minute more.
Stir in the tomatoes and bring to a simmer. Add the red-pepper flakes and oregano, and season with salt and pepper. Simmer 15 to 20 minutes, until the flavor of the sauce develops.
While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the instructions on the package. Drain well.
Add the pasta and eggplant to the sauce; toss well to coat. Add the parsley, basil and pecorino, and toss well to combine. Serve immediately.
Showing posts with label Mixed Garden Casserole. Show all posts
Showing posts with label Mixed Garden Casserole. Show all posts
Tuesday, March 16, 2021
Friday, June 7, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes (including two lasagna recipes) to help you through the weekend, including Al Roker's Vegetable Lasagna and Philadelphia-Cherry Danish Dessert. (Do I have your attention yet?) Enjoy!
POT LUCK PASTA SALAD (KID-FRIENDLY)
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe begins, “This colorful salad has something for everyone. If you’re short on time, buy the ingredients already cut from a salad bar and use your favorite bottled fat-free Italian dressing.”
POINTS® Value: 3; Servings: 12; Preparation Time: 30 minutes; Cooking Time: 15 minutes; Level of Difficulty: Easy
Ingredients
4 oz uncooked whole-wheat pasta, corkscrew shape (about 1 1/2 cups)
4 oz uncooked whole-wheat pasta, wheel shaped (about 1 1/2 cups)
1/3 cup olive oil
1/4 cup fresh lemon juice
1 tsp dried oregano
1 Tbsp Dijon mustard
1/2 tsp table salt
1/4 tsp black pepper
2 medium garlic cloves, minced
2 1/2 oz olives, canned, sliced, black (about 10 medium black olives)
1 medium green peppers, chopped (about 1 cup)
1 medium sweet red peppers, chopped (about 1 cup)
3/4 cup grape tomatoes, or other small tomatoes, halved (about 10 tomatoes)
1 medium yellow summer squash, halved lengthwise and sliced (about 1/2 cup)
1 medium zucchini, halved lengthwise and sliced (about 1/2 cup)
1 cup frozen green peas, thawed
Directions
Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside.
Meanwhile, prepare salad dressing by mixing together oil, lemon juice, oregano, mustard, salt, black pepper and garlic in a small bowl; set aside until ready to use.
In a large bowl, combine cooked pasta with vegetables; pour in dressing and toss thoroughly to coat. Cover and chill about 2 hours. Yields about 1 cup per serving.
WHOLE-GRAIN BANANA PANCAKES WITH BLACKBERRY SYRUP
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe begins, “Give your favorite pancake mix a health boost like we did here. Roasted nut oils deliver unsaturated fats, while flax seeds and wheat germ up the fiber, vitamin E, folic acid and Omega-3 fatty acid contents. The result is ultra-tasty and ultra-filling.”
POINTS® Value: 8; Servings: 4; Preparation Time: 15 min; Cooking Time: 15 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
2 cup unsweetened frozen blackberries, or fresh blackberries
2 Tbsp powdered sugar
1 cup Aunt Jemima Original Pancake Mix, or other brand
1/4 cup flax seeds
1/4 cup wheat germ, toasted-variety
1 cup fat-free skim milk
3 large egg whites
1 Tbsp walnut oil, roasted-variety
1 tsp vanilla extract
2 medium bananas, thinly sliced
Directions
Coat a griddle or large nonstick skillet with cooking spray and preheat over medium heat.
In a small saucepan, combine blackberries and powdered sugar; set pan over medium heat and bring to a simmer. Cook until sauce thickens and reduces, about 10 minutes.
Meanwhile, in a large bowl, combine pancake mix, flax seeds and wheat germ; mix with a fork to combine. Add milk, egg whites, oil and vanilla extract; whisk until large lumps disappear (ignore any small lumps).
For each pancake, pour a scant 1/4-cup of batter onto hot griddle or skillet. Cook until bubbles appear around edges and then top each pancake with banana slices; flip pancake. Cook until golden on both sides, about 1 minute more.
Remove cooked pancakes to a serving plate and cover with foil to keep warm (or keep warm in a 250ºF oven). Repeat with remaining batter to make 12 pancakes. Serve pancakes with blackberry syrup spooned over top. Yields 3 pancakes and about 3 tablespoons of syrup per serving.
ROASTED CAULIFLOWER LASAGNA
This comes from The Food Network, and starts off, “Cauliflower is the star in this healthy lasagna, appearing in two roles-once when it's blended into the ricotta cheese filling for texture, and a second time when it's roasted and used in place of the traditional meatballs or sausage. Sweet red bell pepper adds complexity to the tomato sauce and balances the richness of the cheeses.” Total Time: 1 hr. 40 min; Prep: 20 min; Cook: 1 hr 20 min; Yield: 4 servings; Level: Intermediate
Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/roasted-cauliflower-lasagna.html?oc=linkback
Ingredients
8 cups cauliflower florets (from 1 head cauliflower; about 2 1/2 pounds)
2 tablespoons olive oil, plus more for coating the lasagna noodles
Kosher salt
One 28-ounce can no-salt added whole plum tomatoes
5 cloves garlic, 4 sliced and 1 chopped
1 large red bell pepper, diced
2 tablespoons tomato paste
1 cup fresh basil leaves
8 ounces whole-wheat lasagna noodles (about 10 noodles)
1 cup part-skim ricotta
1 large egg
1 cup shredded part-skim mozzarella
1/4 cup grated Parmesan
2 tablespoons fresh flat-leaf parsley leaves, chopped
Directions
Preheat the oven to 425 degrees F.
Toss the cauliflower in a bowl with 1 tablespoon of the olive oil and 1/2 teaspoon salt. Spread the florets in an even layer on a baking sheet and roast, tossing once, until tender and golden brown in spots, 30 to 35 minutes. Cool slightly.
Put the tomatoes in a medium bowl and use your hands to crush them. Rinse the can with 1 1/2 cups water and add it to the bowl of tomatoes.
Heat the remaining tablespoon of oil with 4 cloves sliced garlic and 1/2 teaspoon salt in a small Dutch oven over medium heat until the garlic begins to sizzle and becomes aromatic, about 2 minutes. Add the bell pepper and cook, stirring, until soft, about 8 minutes. Add the tomato paste and stir to incorporate, about 30 seconds. Add the crushed tomatoes with their juice and 4 large leaves of basil. Bring to a boil, reduce the heat and simmer, stirring occasionally, until the sauce is thickened, about 40 minutes. You should have about 3 3/4 cups of sauce.
Meanwhile, bring a large pot of water to a boil. Drop the lasagna noodles one at a time into the pot. Cook according to the package directions until al dente. Drain the noodles in a colander. Add 1 to 2 teaspoons oil to the noodles, tossing to coat to prevent them from sticking, and drape over the side of a large bowl.
Combine the ricotta, egg, 1 1/2 cups of the roasted cauliflower and 1 chopped clove garlic in a food processor and pulse until evenly pureed. Tear the remaining basil into small pieces, add to the food processor and pulse 3 to 4 more times to chop the basil finely, but not puree. Transfer the mixture to a medium bowl.
Assemble the lasagna: Spread a thin layer of sauce (around 1/4 cup) on the bottom of a 9-by-13-inch baking dish. Lay 4 of the noodles on the bottom, without overlapping, cutting to fit, if necessary. Spread with half of the cauliflower-ricotta mixture, followed by half of the roasted cauliflower, one-third of the tomato sauce, one-third of the mozzarella and one-third of the Parmesan. Loosely fit 3 more noodles on top of the cheese without overlapping. Spread with the remaining cauliflower-ricotta mixture, followed by the remaining roasted cauliflower, one-third more of the tomato sauce, one-third more of the mozzarella and one-third more of the Parmesan. Top with the remaining 4 lasagna noodles, cutting just to fit. Then add the remaining tomato sauce, mozzarella and Parmesan. Cover with foil and bake until bubbly and hot, about 20 minutes. Remove the foil and cook until the cheese begins to brown, about 10 minutes more. Allow to rest for 10 minutes so the lasagna will cut more easily. Garnish with the parsley.
AL ROKER’S VEGETABLE LASAGNA
This is from The Today Show’s Al Roker. The recipe begins, “This vegetarian lasagna, which is bubbling with gooey cheese, is a delicious way to sneak lots of vegetable servings into dinner.”
Cook Time: 1 hour 10 minutes; Prep Time: 20 minutes; Yield: 1 lasagna
To view this online, click here.
Ingredients
Sauce
2 tablespoons olive oil
1 zucchini, medium dice
1 small yellow squash, medium dice
1 medium yellow onion, medium dice
1 medium red bell pepper, medium dice
Salt and pepper, to taste
4 cloves garlic, minced
4 cups marinara sauce
3 tablespoons chopped basil
1 pinch red pepper flakes
Lasagna
32 ounces whole milk ricotta cheese
2 eggs
1 pound dry lasagna noodles, cooked according to packaging
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella
Preparation
For the sauce:
Heat olive oil in a large sauté pan over medium high heat. Add zucchini, squash, onion and red peppers. Season with salt and sauté vegetables until softened, about 5 minutes. Add garlic and cook an additional minute. Pour in marinara sauce and chopped basil. Add a pinch of red pepper flakes. Cook sauce for 20-30 minutes, stirring occasionally, until slightly thickened.
For the lasagna:
While sauce is cooking, mix together ricotta cheese and egg until combined. Season with salt and pepper.
In a 9x13-inch baking dish, assemble the lasagna: Spoon vegetable sauce on bottom, cover with noodles in a single layer, spread a layer of the ricotta mixture and sprinkle some Parmesan. Repeat until the lasagna is fully built, finishing by covering the top with the shredded mozzarella.
Cover lasagna with aluminum foil. Bake in a 400°F oven, covered, for 40 minutes, then remove foil and cook for an additional 10 minutes, until the cheese turns golden brown.
Once cooked, let lasagna sit for 8-10 minutes before cutting and serving.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
PHILADELPHIA-CHERRY DANISH DESSERT
This is from Kraft, and begins, “Skip the line at the bakeshop and make your own cherry Danish dessert! These PHILADELPHIA-Cherry Danish Dessert squares take just 15 minutes of prep.” Very yummy!
Prep Time: 14 minutes; Cook Time: 45 minutes; Total Time: 1 hour; Makes: 24 Servings.
To view this online, click here.
Ingredients
2 cans (8 oz. each) refrigerated crescent dinner rolls, divided
2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened
1-1/2 cups powdered sugar, divided
1 egg white
1 tsp. vanilla
1 can (20 oz.) cherry pie filling
3 Tbsp. milk
Directions
Heat oven to 350°F.
Unroll 1 can crescent dough into 2 rectangles; press onto bottom of 13x9-inch pan sprayed with cooking spray, firmly pressing perforations and seams together to seal.
Beat cream cheese, 3/4 cup sugar, egg white and vanilla with mixer until blended; spread onto crust. Cover with pie filling.
Unroll remaining can of crescent dough into 2 rectangles; pat into 13x9-inch rectangle, firmly pressing perforations and seams together seal. Place over pie filling.
Bake 25 to 30 min. or until golden brown; cool slightly.
Mix milk and remaining sugar until blended; drizzle over dessert.
POT LUCK PASTA SALAD (KID-FRIENDLY)
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe begins, “This colorful salad has something for everyone. If you’re short on time, buy the ingredients already cut from a salad bar and use your favorite bottled fat-free Italian dressing.”
POINTS® Value: 3; Servings: 12; Preparation Time: 30 minutes; Cooking Time: 15 minutes; Level of Difficulty: Easy
Ingredients
4 oz uncooked whole-wheat pasta, corkscrew shape (about 1 1/2 cups)
4 oz uncooked whole-wheat pasta, wheel shaped (about 1 1/2 cups)
1/3 cup olive oil
1/4 cup fresh lemon juice
1 tsp dried oregano
1 Tbsp Dijon mustard
1/2 tsp table salt
1/4 tsp black pepper
2 medium garlic cloves, minced
2 1/2 oz olives, canned, sliced, black (about 10 medium black olives)
1 medium green peppers, chopped (about 1 cup)
1 medium sweet red peppers, chopped (about 1 cup)
3/4 cup grape tomatoes, or other small tomatoes, halved (about 10 tomatoes)
1 medium yellow summer squash, halved lengthwise and sliced (about 1/2 cup)
1 medium zucchini, halved lengthwise and sliced (about 1/2 cup)
1 cup frozen green peas, thawed
Directions
Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside.
Meanwhile, prepare salad dressing by mixing together oil, lemon juice, oregano, mustard, salt, black pepper and garlic in a small bowl; set aside until ready to use.
In a large bowl, combine cooked pasta with vegetables; pour in dressing and toss thoroughly to coat. Cover and chill about 2 hours. Yields about 1 cup per serving.
WHOLE-GRAIN BANANA PANCAKES WITH BLACKBERRY SYRUP
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe begins, “Give your favorite pancake mix a health boost like we did here. Roasted nut oils deliver unsaturated fats, while flax seeds and wheat germ up the fiber, vitamin E, folic acid and Omega-3 fatty acid contents. The result is ultra-tasty and ultra-filling.”
POINTS® Value: 8; Servings: 4; Preparation Time: 15 min; Cooking Time: 15 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
2 cup unsweetened frozen blackberries, or fresh blackberries
2 Tbsp powdered sugar
1 cup Aunt Jemima Original Pancake Mix, or other brand
1/4 cup flax seeds
1/4 cup wheat germ, toasted-variety
1 cup fat-free skim milk
3 large egg whites
1 Tbsp walnut oil, roasted-variety
1 tsp vanilla extract
2 medium bananas, thinly sliced
Directions
Coat a griddle or large nonstick skillet with cooking spray and preheat over medium heat.
In a small saucepan, combine blackberries and powdered sugar; set pan over medium heat and bring to a simmer. Cook until sauce thickens and reduces, about 10 minutes.
Meanwhile, in a large bowl, combine pancake mix, flax seeds and wheat germ; mix with a fork to combine. Add milk, egg whites, oil and vanilla extract; whisk until large lumps disappear (ignore any small lumps).
For each pancake, pour a scant 1/4-cup of batter onto hot griddle or skillet. Cook until bubbles appear around edges and then top each pancake with banana slices; flip pancake. Cook until golden on both sides, about 1 minute more.
Remove cooked pancakes to a serving plate and cover with foil to keep warm (or keep warm in a 250ºF oven). Repeat with remaining batter to make 12 pancakes. Serve pancakes with blackberry syrup spooned over top. Yields 3 pancakes and about 3 tablespoons of syrup per serving.
ROASTED CAULIFLOWER LASAGNA
This comes from The Food Network, and starts off, “Cauliflower is the star in this healthy lasagna, appearing in two roles-once when it's blended into the ricotta cheese filling for texture, and a second time when it's roasted and used in place of the traditional meatballs or sausage. Sweet red bell pepper adds complexity to the tomato sauce and balances the richness of the cheeses.” Total Time: 1 hr. 40 min; Prep: 20 min; Cook: 1 hr 20 min; Yield: 4 servings; Level: Intermediate
Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/roasted-cauliflower-lasagna.html?oc=linkback
Ingredients
8 cups cauliflower florets (from 1 head cauliflower; about 2 1/2 pounds)
2 tablespoons olive oil, plus more for coating the lasagna noodles
Kosher salt
One 28-ounce can no-salt added whole plum tomatoes
5 cloves garlic, 4 sliced and 1 chopped
1 large red bell pepper, diced
2 tablespoons tomato paste
1 cup fresh basil leaves
8 ounces whole-wheat lasagna noodles (about 10 noodles)
1 cup part-skim ricotta
1 large egg
1 cup shredded part-skim mozzarella
1/4 cup grated Parmesan
2 tablespoons fresh flat-leaf parsley leaves, chopped
Directions
Preheat the oven to 425 degrees F.
Toss the cauliflower in a bowl with 1 tablespoon of the olive oil and 1/2 teaspoon salt. Spread the florets in an even layer on a baking sheet and roast, tossing once, until tender and golden brown in spots, 30 to 35 minutes. Cool slightly.
Put the tomatoes in a medium bowl and use your hands to crush them. Rinse the can with 1 1/2 cups water and add it to the bowl of tomatoes.
Heat the remaining tablespoon of oil with 4 cloves sliced garlic and 1/2 teaspoon salt in a small Dutch oven over medium heat until the garlic begins to sizzle and becomes aromatic, about 2 minutes. Add the bell pepper and cook, stirring, until soft, about 8 minutes. Add the tomato paste and stir to incorporate, about 30 seconds. Add the crushed tomatoes with their juice and 4 large leaves of basil. Bring to a boil, reduce the heat and simmer, stirring occasionally, until the sauce is thickened, about 40 minutes. You should have about 3 3/4 cups of sauce.
Meanwhile, bring a large pot of water to a boil. Drop the lasagna noodles one at a time into the pot. Cook according to the package directions until al dente. Drain the noodles in a colander. Add 1 to 2 teaspoons oil to the noodles, tossing to coat to prevent them from sticking, and drape over the side of a large bowl.
Combine the ricotta, egg, 1 1/2 cups of the roasted cauliflower and 1 chopped clove garlic in a food processor and pulse until evenly pureed. Tear the remaining basil into small pieces, add to the food processor and pulse 3 to 4 more times to chop the basil finely, but not puree. Transfer the mixture to a medium bowl.
Assemble the lasagna: Spread a thin layer of sauce (around 1/4 cup) on the bottom of a 9-by-13-inch baking dish. Lay 4 of the noodles on the bottom, without overlapping, cutting to fit, if necessary. Spread with half of the cauliflower-ricotta mixture, followed by half of the roasted cauliflower, one-third of the tomato sauce, one-third of the mozzarella and one-third of the Parmesan. Loosely fit 3 more noodles on top of the cheese without overlapping. Spread with the remaining cauliflower-ricotta mixture, followed by the remaining roasted cauliflower, one-third more of the tomato sauce, one-third more of the mozzarella and one-third more of the Parmesan. Top with the remaining 4 lasagna noodles, cutting just to fit. Then add the remaining tomato sauce, mozzarella and Parmesan. Cover with foil and bake until bubbly and hot, about 20 minutes. Remove the foil and cook until the cheese begins to brown, about 10 minutes more. Allow to rest for 10 minutes so the lasagna will cut more easily. Garnish with the parsley.
AL ROKER’S VEGETABLE LASAGNA
This is from The Today Show’s Al Roker. The recipe begins, “This vegetarian lasagna, which is bubbling with gooey cheese, is a delicious way to sneak lots of vegetable servings into dinner.”
Cook Time: 1 hour 10 minutes; Prep Time: 20 minutes; Yield: 1 lasagna
To view this online, click here.
Ingredients
Sauce
2 tablespoons olive oil
1 zucchini, medium dice
1 small yellow squash, medium dice
1 medium yellow onion, medium dice
1 medium red bell pepper, medium dice
Salt and pepper, to taste
4 cloves garlic, minced
4 cups marinara sauce
3 tablespoons chopped basil
1 pinch red pepper flakes
Lasagna
32 ounces whole milk ricotta cheese
2 eggs
1 pound dry lasagna noodles, cooked according to packaging
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella
Preparation
For the sauce:
Heat olive oil in a large sauté pan over medium high heat. Add zucchini, squash, onion and red peppers. Season with salt and sauté vegetables until softened, about 5 minutes. Add garlic and cook an additional minute. Pour in marinara sauce and chopped basil. Add a pinch of red pepper flakes. Cook sauce for 20-30 minutes, stirring occasionally, until slightly thickened.
For the lasagna:
While sauce is cooking, mix together ricotta cheese and egg until combined. Season with salt and pepper.
In a 9x13-inch baking dish, assemble the lasagna: Spoon vegetable sauce on bottom, cover with noodles in a single layer, spread a layer of the ricotta mixture and sprinkle some Parmesan. Repeat until the lasagna is fully built, finishing by covering the top with the shredded mozzarella.
Cover lasagna with aluminum foil. Bake in a 400°F oven, covered, for 40 minutes, then remove foil and cook for an additional 10 minutes, until the cheese turns golden brown.
Once cooked, let lasagna sit for 8-10 minutes before cutting and serving.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
PHILADELPHIA-CHERRY DANISH DESSERT
This is from Kraft, and begins, “Skip the line at the bakeshop and make your own cherry Danish dessert! These PHILADELPHIA-Cherry Danish Dessert squares take just 15 minutes of prep.” Very yummy!
Prep Time: 14 minutes; Cook Time: 45 minutes; Total Time: 1 hour; Makes: 24 Servings.
To view this online, click here.
Ingredients
2 cans (8 oz. each) refrigerated crescent dinner rolls, divided
2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened
1-1/2 cups powdered sugar, divided
1 egg white
1 tsp. vanilla
1 can (20 oz.) cherry pie filling
3 Tbsp. milk
Directions
Heat oven to 350°F.
Unroll 1 can crescent dough into 2 rectangles; press onto bottom of 13x9-inch pan sprayed with cooking spray, firmly pressing perforations and seams together to seal.
Beat cream cheese, 3/4 cup sugar, egg white and vanilla with mixer until blended; spread onto crust. Cover with pie filling.
Unroll remaining can of crescent dough into 2 rectangles; pat into 13x9-inch rectangle, firmly pressing perforations and seams together seal. Place over pie filling.
Bake 25 to 30 min. or until golden brown; cool slightly.
Mix milk and remaining sugar until blended; drizzle over dessert.
Monday, May 6, 2019
Monday Recipes
It's Monday, time to get the work week started. Today's six recipes are sure to help out, including Roasted Veggie Buddha Bowl and Silky Chocolate Peanut Butter Pie. Enjoy!
SIMPLE VEGETARIAN SPINACH LASAGNA
This comes from Vicki Shanta Retelny, RDN at VeryWellFit. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Total Time: 65 min; Prep Time: 20 min; Cook Time: 45 min; Servings 9 (1 cup each)
To view this online, click here.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
SILKY CHOCOLATE PEANUT BUTTER PIE
This comes from Genius Kitchen, and is worth trying. (Hint: Check out the website!) This is ready in 10 minutes and serves 8.
To view this online, click here.
Ingredients
1 cup chocolate chips
16 ounces soft silken tofu, drained
2⁄3 cup creamy peanut butter
1⁄2 cup sugar
1⁄2 teaspoon vanilla
1 prepared graham cracker crust
Directions
Melt chocolate chips in a small bowl in microwave at high power 90 seconds.
Stir until smooth.
Cool slightly.
Place tofu, peanut butter, sugar & vanilla in blender or food processor and whirl until smooth.
Add chocolate and whirl until combined.
Pour into crust.
Cover with plastic wrap and refrigerate several hours until filling is set.
Can garnish with peanuts, melted chocolate or whipped cream.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
TACO CHILI
This was posted on the Vegetarian Times website on January 6, 2001. Makes 8 servings.
Ingredients
2 cups soy crumbles
1/2 cup canned soybeans
15-oz. can corn, drained
2 (28-oz.) cans diced tomatoes
30-oz. can chili beans
1 medium onion, diced
1 medium green bell pepper, diced
2 pkgs. taco seasoning
1 1/2 tsp. chili powder
Preparation
In large saucepan, combine all ingredients. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, 30 to 45 minutes.
Serve with low-fat shredded cheese and tortilla chips.
PASTA WITH BROWN BUTTER AND PARMESAN
This comes from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “Sometimes you just want a big bowl of pasta with butter and Parmesan. Starchy, silky and salty, it’s always good — and practically foolproof. To make it a little more grown up, just take it one step further: Brown the butter. When you slide the butter into the skillet, let it cook until the milk solids turn a toasty brown. It adds a rich, nutty flavor that makes the dish a bit more sophisticated with very little extra work.”
Yield: 4 servings; Time: 25 minutes.
To view this online, go to https://cooking.nytimes.com/recipes/1019980-pasta-with-brown-butter-and-parmesan.
Ingredients
Kosher salt
1 pound spaghetti, linguine or other long noodle
8 tablespoons unsalted butter
1 cup freshly grated Parmesan, plus more for serving
Freshly ground black pepper
Preparation
Bring a large pot of heavily salted water (2 heaping tablespoons kosher salt to about 7 quarts water) to a boil. Add pasta to boiling water and cook according to package directions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain the pasta, but don’t shake it fully dry.
In a skillet or Dutch oven large enough to hold the pasta (and preferably with a light-colored bottom so you can see the butter solids brown), melt the butter over medium heat. Cook, swirling occasionally, until the foam subsides, the milk solids turn golden-brown and it smells nutty and toasty, 3 to 4 minutes. (Watch carefully to see that it does not burn. If it does, start over.) Remove from heat immediately.
Add the cooked pasta to the skillet and toss with the brown butter. Stir in the cheese until melted. Stir in pasta water, 1 tablespoon at a time, until the pasta is glossy with sauce (you probably won’t need the full 1/2 cup).
Serve with black pepper and more Parmesan on top.
ROASTED VEGGIE BUDDHA BOWL
This is from the Food Network, and starts off, “Healthy vegetables and spiced chickpeas get roasted on the same baking sheet, making dinner a breeze to put together and clean up. Quinoa and avocado round out this nutritional meal.”
Active Time: 30 minutes; Total Time: 30 minutes; Level: Easy; Yield: 2 servings
To view this online, click here.
Ingredients
One 14-ounce can chickpeas, drained and rinsed
3/4 teaspoon spicy curry powder
4 teaspoons olive oil
Kosher salt and freshly ground black pepper
1 small red onion (about 4 ounces), cut into 1-inch pieces
1 small sweet potato (about 7 ounces), peeled and chopped into 1/2-inch pieces
4 ounces medium cremini mushrooms, halved
1/3 cup fat-free Greek yogurt
1 tablespoon tahini
1 lemon
1 cup cooked quinoa
1/2 avocado, thinly sliced
Directions
Preheat the oven to 425 degrees F.
Toss the chickpeas with the curry powder, 1 teaspoon of the oil, 1/4 teaspoon salt and a few grinds of black pepper in a medium bowl. Place on one side of a baking sheet. Arrange the onions next to the chickpeas, then the sweet potatoes and lastly the mushrooms. Toss the onions, sweet potatoes and mushrooms with the remaining 3 teaspoons oil, 1/4 teaspoon salt and a generous amount of black pepper. Bake until the chickpeas are a bit crunchy and the sweet potatoes are softened and starting to turn brown in a few spots, 25 to 30 minutes.
Meanwhile, whisk the yogurt, tahini and juice of half the lemon in a small bowl. Slice the remaining lemon into wedges.
Divide the quinoa between two bowls. Arrange half the vegetables and avocado slices on top of the quinoa, leaving a space for the yogurt in the middle. Dollop the yogurt in the empty space and serve with the lemon wedges.
SIMPLE VEGETARIAN SPINACH LASAGNA
This comes from Vicki Shanta Retelny, RDN at VeryWellFit. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Total Time: 65 min; Prep Time: 20 min; Cook Time: 45 min; Servings 9 (1 cup each)
To view this online, click here.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
SILKY CHOCOLATE PEANUT BUTTER PIE
This comes from Genius Kitchen, and is worth trying. (Hint: Check out the website!) This is ready in 10 minutes and serves 8.
To view this online, click here.
Ingredients
1 cup chocolate chips
16 ounces soft silken tofu, drained
2⁄3 cup creamy peanut butter
1⁄2 cup sugar
1⁄2 teaspoon vanilla
1 prepared graham cracker crust
Directions
Melt chocolate chips in a small bowl in microwave at high power 90 seconds.
Stir until smooth.
Cool slightly.
Place tofu, peanut butter, sugar & vanilla in blender or food processor and whirl until smooth.
Add chocolate and whirl until combined.
Pour into crust.
Cover with plastic wrap and refrigerate several hours until filling is set.
Can garnish with peanuts, melted chocolate or whipped cream.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
TACO CHILI
This was posted on the Vegetarian Times website on January 6, 2001. Makes 8 servings.
Ingredients
2 cups soy crumbles
1/2 cup canned soybeans
15-oz. can corn, drained
2 (28-oz.) cans diced tomatoes
30-oz. can chili beans
1 medium onion, diced
1 medium green bell pepper, diced
2 pkgs. taco seasoning
1 1/2 tsp. chili powder
Preparation
In large saucepan, combine all ingredients. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, 30 to 45 minutes.
Serve with low-fat shredded cheese and tortilla chips.
PASTA WITH BROWN BUTTER AND PARMESAN
This comes from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “Sometimes you just want a big bowl of pasta with butter and Parmesan. Starchy, silky and salty, it’s always good — and practically foolproof. To make it a little more grown up, just take it one step further: Brown the butter. When you slide the butter into the skillet, let it cook until the milk solids turn a toasty brown. It adds a rich, nutty flavor that makes the dish a bit more sophisticated with very little extra work.”
Yield: 4 servings; Time: 25 minutes.
To view this online, go to https://cooking.nytimes.com/recipes/1019980-pasta-with-brown-butter-and-parmesan.
Ingredients
Kosher salt
1 pound spaghetti, linguine or other long noodle
8 tablespoons unsalted butter
1 cup freshly grated Parmesan, plus more for serving
Freshly ground black pepper
Preparation
Bring a large pot of heavily salted water (2 heaping tablespoons kosher salt to about 7 quarts water) to a boil. Add pasta to boiling water and cook according to package directions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain the pasta, but don’t shake it fully dry.
In a skillet or Dutch oven large enough to hold the pasta (and preferably with a light-colored bottom so you can see the butter solids brown), melt the butter over medium heat. Cook, swirling occasionally, until the foam subsides, the milk solids turn golden-brown and it smells nutty and toasty, 3 to 4 minutes. (Watch carefully to see that it does not burn. If it does, start over.) Remove from heat immediately.
Add the cooked pasta to the skillet and toss with the brown butter. Stir in the cheese until melted. Stir in pasta water, 1 tablespoon at a time, until the pasta is glossy with sauce (you probably won’t need the full 1/2 cup).
Serve with black pepper and more Parmesan on top.
ROASTED VEGGIE BUDDHA BOWL
This is from the Food Network, and starts off, “Healthy vegetables and spiced chickpeas get roasted on the same baking sheet, making dinner a breeze to put together and clean up. Quinoa and avocado round out this nutritional meal.”
Active Time: 30 minutes; Total Time: 30 minutes; Level: Easy; Yield: 2 servings
To view this online, click here.
Ingredients
One 14-ounce can chickpeas, drained and rinsed
3/4 teaspoon spicy curry powder
4 teaspoons olive oil
Kosher salt and freshly ground black pepper
1 small red onion (about 4 ounces), cut into 1-inch pieces
1 small sweet potato (about 7 ounces), peeled and chopped into 1/2-inch pieces
4 ounces medium cremini mushrooms, halved
1/3 cup fat-free Greek yogurt
1 tablespoon tahini
1 lemon
1 cup cooked quinoa
1/2 avocado, thinly sliced
Directions
Preheat the oven to 425 degrees F.
Toss the chickpeas with the curry powder, 1 teaspoon of the oil, 1/4 teaspoon salt and a few grinds of black pepper in a medium bowl. Place on one side of a baking sheet. Arrange the onions next to the chickpeas, then the sweet potatoes and lastly the mushrooms. Toss the onions, sweet potatoes and mushrooms with the remaining 3 teaspoons oil, 1/4 teaspoon salt and a generous amount of black pepper. Bake until the chickpeas are a bit crunchy and the sweet potatoes are softened and starting to turn brown in a few spots, 25 to 30 minutes.
Meanwhile, whisk the yogurt, tahini and juice of half the lemon in a small bowl. Slice the remaining lemon into wedges.
Divide the quinoa between two bowls. Arrange half the vegetables and avocado slices on top of the quinoa, leaving a space for the yogurt in the middle. Dollop the yogurt in the empty space and serve with the lemon wedges.
Thursday, April 25, 2019
Thursday Recipes
Today's yummy offerings include Vegetarian Spinach Lasagna and Philadelphia-Cherry Danish Dessert to help you through the rest of the week. Enjoy!
THREE-CUP VEGETABLES
This is from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “This vegan dish is inspired by three-cup chicken, a deeply savory Taiwanese specialty that can be traced back to the 13th century, to the execution of Wen Tianxiang, a scholar-general of the Song dynasty who resisted Kublai Khan’s invasion. The night before Wen’s death, a guard is said to have made him the surprisingly pungent chicken dish with the prison’s limited resources. It has many variations, but usually calls for braising chicken in rice wine, soy sauce and sesame oil with plenty of ginger, garlic and basil. Here, root vegetables like carrots, parsnips, sweet potatoes and turnips take the place of the chicken, but feel free to also add tofu and quick-cooking vegetables like broccoli or snap peas with the roots. Serve over rice or ramen noodles to soak up sauce.”
Note: While this is a vegetarian blog, I felt the need to have the above quote in its entirety.
Yield: 4 servings; Time: 30 minutes.
To view this on the Times’ website, click here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
2 tablespoons canola or other neutral oil
6 cups root vegetables, such as carrots, parsnips, sweet potatoes and-or turnips, cut into 1/4-inch slices and halved or quartered if large (about 2 pounds)
1 (1-inch) piece ginger, peeled and thinly sliced
10 garlic cloves, smashed and peeled
3/4 cup Chinese rice wine
6 tablespoons low-sodium soy sauce
3 tablespoons toasted sesame oil
2 tablespoons dark brown sugar
2 dried chiles, like chiles de árbol, or 1/4 teaspoon red-pepper flakes
2 cups fresh basil leaves, torn if large
Preparation
In a large skillet, heat oil over medium-high heat until it shimmers. Add the vegetables, ginger and garlic, and cook, stirring occasionally, until vegetables are crisp-tender and browned in spots, 7 to 10 minutes.
Lower the heat to medium and stir in the rice wine, soy sauce, sesame oil, brown sugar and red-pepper flakes. Cook, stirring occasionally, until the vegetables are tender and the sauce has reduced, 10 to 15 minutes. Remove from heat, and stir in the basil.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
PHILADELPHIA-CHERRY DANISH DESSERT
This is from Kraft, and begins, “Skip the line at the bakeshop and make your own cherry Danish dessert! These PHILADELPHIA-Cherry Danish Dessert squares take just 15 minutes of prep.” Very yummy!
Prep Time: 14 minutes; Cook Time: 45 minutes; Total Time: 1 hour; Makes: 24 Servings.
To view this online, click here.
Ingredients
2 cans (8 oz. each) refrigerated crescent dinner rolls, divided
2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened
1-1/2 cups powdered sugar, divided
1 egg white
1 tsp. vanilla
1 can (20 oz.) cherry pie filling
3 Tbsp. milk
Directions
Heat oven to 350°F.
Unroll 1 can crescent dough into 2 rectangles; press onto bottom of 13x9-inch pan sprayed with cooking spray, firmly pressing perforations and seams together to seal.
Beat cream cheese, 3/4 cup sugar, egg white and vanilla with mixer until blended; spread onto crust. Cover with pie filling.
Unroll remaining can of crescent dough into 2 rectangles; pat into 13x9-inch rectangle, firmly pressing perforations and seams together seal. Place over pie filling.
Bake 25 to 30 min. or until golden brown; cool slightly.
Mix milk and remaining sugar until blended; drizzle over dessert.
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shanta Retelny, RDN on the VeryWellFit site. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.”
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Directions
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
BOMBOLONI
This comes from John Alberti and was posted on the TODAY Show website. John wrote, “Bomboloni are Italian doughnuts, and they are as much fun to say as they are to make and eat. They are like a party in your mouth, with their gooey centers and sugary, soft dough.
“Swap option: They are delightful even without a filling, but if you fill them with chocolate-hazelnut spread, jam or pastry cream.”
Cook Time: 5 minutes; Prep Time: 2 hours; Servings: 10. Special equipment: Round pastry cutter.
To view this online, go to https://www.today.com/recipes/bomboloni-recipe-t150524.
Ingredients
3 cups bread or all-purpose flour
2 1/4 teaspoons fast-acting dry yeast
2 teaspoons salt
1/4 cup granulated sugar, plus more for coating
1 lemon, zested
2 eggs, lightly beaten
3/4 cup whole milk
1/2 stick (4 tablespoons) butter, softened
1 teaspoon vanilla extract
Vegetable oil, for frying
Chocolate-hazelnut spread, jam or pastry cream, for filling
Directions
In a large bowl, or the bowl of a stand mixer fitted with a dough hook, combine the flour, yeast, salt, sugar, and lemon zest. Then add the eggs, milk, butter and vanilla extract, and mix well. Knead the dough in the stand mixer for 2 minutes, or if making the dough by hand, tip it onto a floured work surface and knead for about 5 minutes, until it's smooth and elastic but still quite sticky. Transfer the dough to a large, lightly oiled bowl. Cover with plastic wrap and allow to rise in a warm place for 1 hour or until doubled in size.
Using a rolling pin, roll out the dough until about 3/4 inch thick. Then, using a round pastry cutter the size of a cup, cut the dough into disks. Place the dough on a baking sheet lined with parchment paper, and cover with plastic wrap. Allow to rise for another hour.
Heat oil in a large, deep pan to 350 F. Fry the doughnuts, in batches, for 4-5 minutes, turning halfway through the cooking time, until golden brown. Remove with a slotted spoon and drain on paper towels. Dredge the doughnuts in granulated sugar until completely covered.
Spoon the filling of your choice into a piping bag fitted with a medium nozzle. Make a small hole in the side of each doughnut, push in the nozzle and squeeze to fill the bomboloni. Serve warm.
TRIPLE TOMATO PASTA WITH SPINACH AND WHITE BEANS
This comes from Molly Cleary, MS, RD, CDN, CNSC on VeryWellFit. Molly wrote, “Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.
“In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.”
Total Time: 30 minutes; Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 4
To view this online, click here.
Ingredients
8 ounces whole wheat penne pasta
1 can low sodium cannellini beans
1 tablespoon olive oil
1 package baby spinach
2 cups cherry tomatoes, diced
1 cup sun-dried tomatoes in oil
1/4 cup sliced/slivered almonds
1 tablespoon tomato paste
1 teaspoon balsamic vinegar
2 cloves garlic (or 1 teaspoon minced)
2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
Directions
Cook pasta according to package directions.
Combine pesto ingredients (slivered almonds through crushed red pepper) in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
Drain and rinse cannellini beans.
Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
Divide into 4 bowls and serve.
Ingredient Variations and Substitutions
If you cannot find sun-dried tomatoes in oil, then you can substitute 3/4 cup bagged sun-dried tomatoes with 1/4 cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.
Cooking and Serving Tips
Leftover pesto tastes delicious as a sandwich spread. It also freezes well.
THREE-CUP VEGETABLES
This is from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “This vegan dish is inspired by three-cup chicken, a deeply savory Taiwanese specialty that can be traced back to the 13th century, to the execution of Wen Tianxiang, a scholar-general of the Song dynasty who resisted Kublai Khan’s invasion. The night before Wen’s death, a guard is said to have made him the surprisingly pungent chicken dish with the prison’s limited resources. It has many variations, but usually calls for braising chicken in rice wine, soy sauce and sesame oil with plenty of ginger, garlic and basil. Here, root vegetables like carrots, parsnips, sweet potatoes and turnips take the place of the chicken, but feel free to also add tofu and quick-cooking vegetables like broccoli or snap peas with the roots. Serve over rice or ramen noodles to soak up sauce.”
Note: While this is a vegetarian blog, I felt the need to have the above quote in its entirety.
Yield: 4 servings; Time: 30 minutes.
To view this on the Times’ website, click here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
2 tablespoons canola or other neutral oil
6 cups root vegetables, such as carrots, parsnips, sweet potatoes and-or turnips, cut into 1/4-inch slices and halved or quartered if large (about 2 pounds)
1 (1-inch) piece ginger, peeled and thinly sliced
10 garlic cloves, smashed and peeled
3/4 cup Chinese rice wine
6 tablespoons low-sodium soy sauce
3 tablespoons toasted sesame oil
2 tablespoons dark brown sugar
2 dried chiles, like chiles de árbol, or 1/4 teaspoon red-pepper flakes
2 cups fresh basil leaves, torn if large
Preparation
In a large skillet, heat oil over medium-high heat until it shimmers. Add the vegetables, ginger and garlic, and cook, stirring occasionally, until vegetables are crisp-tender and browned in spots, 7 to 10 minutes.
Lower the heat to medium and stir in the rice wine, soy sauce, sesame oil, brown sugar and red-pepper flakes. Cook, stirring occasionally, until the vegetables are tender and the sauce has reduced, 10 to 15 minutes. Remove from heat, and stir in the basil.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
PHILADELPHIA-CHERRY DANISH DESSERT
This is from Kraft, and begins, “Skip the line at the bakeshop and make your own cherry Danish dessert! These PHILADELPHIA-Cherry Danish Dessert squares take just 15 minutes of prep.” Very yummy!
Prep Time: 14 minutes; Cook Time: 45 minutes; Total Time: 1 hour; Makes: 24 Servings.
To view this online, click here.
Ingredients
2 cans (8 oz. each) refrigerated crescent dinner rolls, divided
2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened
1-1/2 cups powdered sugar, divided
1 egg white
1 tsp. vanilla
1 can (20 oz.) cherry pie filling
3 Tbsp. milk
Directions
Heat oven to 350°F.
Unroll 1 can crescent dough into 2 rectangles; press onto bottom of 13x9-inch pan sprayed with cooking spray, firmly pressing perforations and seams together to seal.
Beat cream cheese, 3/4 cup sugar, egg white and vanilla with mixer until blended; spread onto crust. Cover with pie filling.
Unroll remaining can of crescent dough into 2 rectangles; pat into 13x9-inch rectangle, firmly pressing perforations and seams together seal. Place over pie filling.
Bake 25 to 30 min. or until golden brown; cool slightly.
Mix milk and remaining sugar until blended; drizzle over dessert.
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shanta Retelny, RDN on the VeryWellFit site. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.”
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Directions
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
BOMBOLONI
This comes from John Alberti and was posted on the TODAY Show website. John wrote, “Bomboloni are Italian doughnuts, and they are as much fun to say as they are to make and eat. They are like a party in your mouth, with their gooey centers and sugary, soft dough.
“Swap option: They are delightful even without a filling, but if you fill them with chocolate-hazelnut spread, jam or pastry cream.”
Cook Time: 5 minutes; Prep Time: 2 hours; Servings: 10. Special equipment: Round pastry cutter.
To view this online, go to https://www.today.com/recipes/bomboloni-recipe-t150524.
Ingredients
3 cups bread or all-purpose flour
2 1/4 teaspoons fast-acting dry yeast
2 teaspoons salt
1/4 cup granulated sugar, plus more for coating
1 lemon, zested
2 eggs, lightly beaten
3/4 cup whole milk
1/2 stick (4 tablespoons) butter, softened
1 teaspoon vanilla extract
Vegetable oil, for frying
Chocolate-hazelnut spread, jam or pastry cream, for filling
Directions
In a large bowl, or the bowl of a stand mixer fitted with a dough hook, combine the flour, yeast, salt, sugar, and lemon zest. Then add the eggs, milk, butter and vanilla extract, and mix well. Knead the dough in the stand mixer for 2 minutes, or if making the dough by hand, tip it onto a floured work surface and knead for about 5 minutes, until it's smooth and elastic but still quite sticky. Transfer the dough to a large, lightly oiled bowl. Cover with plastic wrap and allow to rise in a warm place for 1 hour or until doubled in size.
Using a rolling pin, roll out the dough until about 3/4 inch thick. Then, using a round pastry cutter the size of a cup, cut the dough into disks. Place the dough on a baking sheet lined with parchment paper, and cover with plastic wrap. Allow to rise for another hour.
Heat oil in a large, deep pan to 350 F. Fry the doughnuts, in batches, for 4-5 minutes, turning halfway through the cooking time, until golden brown. Remove with a slotted spoon and drain on paper towels. Dredge the doughnuts in granulated sugar until completely covered.
Spoon the filling of your choice into a piping bag fitted with a medium nozzle. Make a small hole in the side of each doughnut, push in the nozzle and squeeze to fill the bomboloni. Serve warm.
TRIPLE TOMATO PASTA WITH SPINACH AND WHITE BEANS
This comes from Molly Cleary, MS, RD, CDN, CNSC on VeryWellFit. Molly wrote, “Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.
“In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.”
Total Time: 30 minutes; Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 4
To view this online, click here.
Ingredients
8 ounces whole wheat penne pasta
1 can low sodium cannellini beans
1 tablespoon olive oil
1 package baby spinach
2 cups cherry tomatoes, diced
1 cup sun-dried tomatoes in oil
1/4 cup sliced/slivered almonds
1 tablespoon tomato paste
1 teaspoon balsamic vinegar
2 cloves garlic (or 1 teaspoon minced)
2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
Directions
Cook pasta according to package directions.
Combine pesto ingredients (slivered almonds through crushed red pepper) in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
Drain and rinse cannellini beans.
Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
Divide into 4 bowls and serve.
Ingredient Variations and Substitutions
If you cannot find sun-dried tomatoes in oil, then you can substitute 3/4 cup bagged sun-dried tomatoes with 1/4 cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.
Cooking and Serving Tips
Leftover pesto tastes delicious as a sandwich spread. It also freezes well.
Tuesday, April 16, 2019
Double-Post Tuesday
If you've followed this blog for a while, you know the routine: Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's offerings include Irish Whole Wheat Soda Bread and Quick High-Protein Veggie Lasagna. Enjoy!
EASY BROWNIES
This comes from MyDailyMoment.com, and begins, “Brownies are a deliciously simple dessert creation that are completely packed with flavor on their own, or you can add chocolate chips, raisins, chopped maraschino cherries or nuts for a unique finish.”
Servings: for 6 people; Time: Ready in 35 min
To view this online, click here.
Ingredients
1/2 cup butter, melted
8 tablespoons unsweetened cocoa
1 cups sugar
2 eggs
2 teaspoons vanilla extract
1/2 cups flour
1/4 teaspoons salt
1 cups to 2 cups chocolate chips semisweet, white, butterscotch, peanut butter or raisins or chopped maraschino cherries or nuts
Directions
Grease an 8-inch square pan or line with foil.
In a medium bowl combine melted butter and cocoa and stir until cocoa is dissolved.
Add sugar and mix well; add eggs one at a time and stir until well combined.
Stir in vanilla, flour and salt until you no longer see any flour (do not over mix).
Spread in pan and bake in a preheated, 350-degree oven for approximately 25 minutes.
Do not over-bake and adjust time/temp accordingly for your oven. If you do the knife/toothpick test, it should come out with moist crumbs, not clean.
Cool completely before cutting into squares.
For vegetarian omit the marshmallows.
IRISH WHOLE WHEAT SODA BREAD
This is from the infamous long-since-forgotten emailing list. However, since it has nutritional info for diabetics, I have to guess that it was in a diabetic email.
Yield: Makes 1 Round Loaf
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In a large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda and salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto a cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
ROASTED VEGGIE BUDDHA BOWL
This is from the Food Network, and starts off, “Healthy vegetables and spiced chickpeas get roasted on the same baking sheet, making dinner a breeze to put together and clean up. Quinoa and avocado round out this nutritional meal.”
Active Time: 30 minutes; Total Time: 30 minutes; Level: Easy; Yield: 2 servings
To view this online, click here.
Ingredients
One 14-ounce can chickpeas, drained and rinsed
3/4 teaspoon spicy curry powder
4 teaspoons olive oil
Kosher salt and freshly ground black pepper
1 small red onion (about 4 ounces), cut into 1-inch pieces
1 small sweet potato (about 7 ounces), peeled and chopped into 1/2-inch pieces
4 ounces medium cremini mushrooms, halved
1/3 cup fat-free Greek yogurt
1 tablespoon tahini
1 lemon
1 cup cooked quinoa
1/2 avocado, thinly sliced
Directions
Preheat the oven to 425 degrees F.
Toss the chickpeas with the curry powder, 1 teaspoon of the oil, 1/4 teaspoon salt and a few grinds of black pepper in a medium bowl. Place on one side of a baking sheet. Arrange the onions next to the chickpeas, then the sweet potatoes and lastly the mushrooms. Toss the onions, sweet potatoes and mushrooms with the remaining 3 teaspoons oil, 1/4 teaspoon salt and a generous amount of black pepper. Bake until the chickpeas are a bit crunchy and the sweet potatoes are softened and starting to turn brown in a few spots, 25 to 30 minutes.
Meanwhile, whisk the yogurt, tahini and juice of half the lemon in a small bowl. Slice the remaining lemon into wedges.
Divide the quinoa between two bowls. Arrange half the vegetables and avocado slices on top of the quinoa, leaving a space for the yogurt in the middle. Dollop the yogurt in the empty space and serve with the lemon wedges.
QUICK, HIGH-PROTEIN VEGGIE LASAGNA
This recipe is from Vegetarian Times, and was posted on their website on January 2, 2005. It begins, “This easy-to-follow recipe provides you with 21 grams of protein per serving, thanks to the soy "steak" strips. The lasagna can be assembled quickly since you don't have to cook the pasta first. Excerpted from Diet Simple by Katherine Tallmadge.” Makes 10 servings
To view this online, click here.
Ingredients
3 Tbs. olive oil
1 Tbs. minced garlic
12 oz. soy "steak" strips
1/2 lb. eggplant, cubed
1 ripe tomato, cubed
1 zucchini, diced
2 1/2 cups marinara sauce
2 tsp. dried oregano, or to taste
1 9-oz. pkg. oven-ready lasagna sheets
2 cups low-fat ricotta cheese
2 cups low-fat mozzarella cheese, shredded
Directions
Preheat oven to 375°F. Spray nonstick 9x13-inch baking dish with nonstick cooking spray. Heat oil in large skillet over medium heat, and brown garlic 2 to 3 minutes. Add soy strips, and sauté 2 to 3 minutes. Add eggplant, tomato, zucchini and 1 cup of marinara sauce; cook about 5 minutes, stirring occasionally. Stir in oregano, salt and pepper.
Meanwhile, place 6 sheets of lasagna in bottom of pan, overlapping as needed to fill gaps. Spoon in eggplant mixture, and top with layer of ricotta cheese. Place remaining lasagna strips over ricotta, and spray lightly with nonstick cooking spray. Spread remaining marinara sauce on top, sprinkle with mozzarella cheese and cover pan tightly with foil. Bake 30 to 45 minutes, or until top layer of pasta is soft. Remove and serve.
PASTA ALLA NORMA
This recipe comes from Pure Wow, and begins, “If you’re taking a trip to Italy soon, that’s amazing. (We’re totally jealous.) But for the rest of us, this Sicilian dish from Catania is the next best thing. Presenting pasta alla Norma with eggplant, basil and pecorino cheese. Best of all, you can make four servings for less than $10. Salute!”
PREP: 20 MIN; COOK: 40 MIN; TOTAL: 1 HR; Makes: 4 servings
To view this online, go to https://www.purewow.com/recipes/pasta-alla-norma
Ingredients
4 tablespoons extra-virgin olive oil
1 large eggplant, sliced into 1-inch strips
Salt and freshly ground black pepper
1 sweet onion, thinly sliced
3 garlic cloves
One 28-ounce can crushed tomatoes
1 teaspoon red-pepper flakes
3/4 teaspoon dried oregano
1 pound bite-size dry pasta, like rigatoni
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/2 cup grated pecorino cheese
Directions
In a large sauté pan, heat the olive oil over medium heat. Add the eggplant in batches and cook on all sides until golden brown. Remove the eggplant from the pan and set aside on a large plate. Season with salt and pepper to taste.
Add the onion to the same pan and sauté until tender, 3 to 4 minutes. Add the garlic and sauté until fragrant, 1 minute more.
Stir in the tomatoes and bring to a simmer. Add the red-pepper flakes and oregano, and season with salt and pepper. Simmer 15 to 20 minutes, until the flavor of the sauce develops.
While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the instructions on the package. Drain well.
Add the pasta and eggplant to the sauce; toss well to coat. Add the parsley, basil and pecorino, and toss well to combine. Serve immediately.
EASY BROWNIES
This comes from MyDailyMoment.com, and begins, “Brownies are a deliciously simple dessert creation that are completely packed with flavor on their own, or you can add chocolate chips, raisins, chopped maraschino cherries or nuts for a unique finish.”
Servings: for 6 people; Time: Ready in 35 min
To view this online, click here.
Ingredients
1/2 cup butter, melted
8 tablespoons unsweetened cocoa
1 cups sugar
2 eggs
2 teaspoons vanilla extract
1/2 cups flour
1/4 teaspoons salt
1 cups to 2 cups chocolate chips semisweet, white, butterscotch, peanut butter or raisins or chopped maraschino cherries or nuts
Directions
Grease an 8-inch square pan or line with foil.
In a medium bowl combine melted butter and cocoa and stir until cocoa is dissolved.
Add sugar and mix well; add eggs one at a time and stir until well combined.
Stir in vanilla, flour and salt until you no longer see any flour (do not over mix).
Spread in pan and bake in a preheated, 350-degree oven for approximately 25 minutes.
Do not over-bake and adjust time/temp accordingly for your oven. If you do the knife/toothpick test, it should come out with moist crumbs, not clean.
Cool completely before cutting into squares.
For vegetarian omit the marshmallows.
IRISH WHOLE WHEAT SODA BREAD
This is from the infamous long-since-forgotten emailing list. However, since it has nutritional info for diabetics, I have to guess that it was in a diabetic email.
Yield: Makes 1 Round Loaf
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In a large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda and salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto a cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
ROASTED VEGGIE BUDDHA BOWL
This is from the Food Network, and starts off, “Healthy vegetables and spiced chickpeas get roasted on the same baking sheet, making dinner a breeze to put together and clean up. Quinoa and avocado round out this nutritional meal.”
Active Time: 30 minutes; Total Time: 30 minutes; Level: Easy; Yield: 2 servings
To view this online, click here.
Ingredients
One 14-ounce can chickpeas, drained and rinsed
3/4 teaspoon spicy curry powder
4 teaspoons olive oil
Kosher salt and freshly ground black pepper
1 small red onion (about 4 ounces), cut into 1-inch pieces
1 small sweet potato (about 7 ounces), peeled and chopped into 1/2-inch pieces
4 ounces medium cremini mushrooms, halved
1/3 cup fat-free Greek yogurt
1 tablespoon tahini
1 lemon
1 cup cooked quinoa
1/2 avocado, thinly sliced
Directions
Preheat the oven to 425 degrees F.
Toss the chickpeas with the curry powder, 1 teaspoon of the oil, 1/4 teaspoon salt and a few grinds of black pepper in a medium bowl. Place on one side of a baking sheet. Arrange the onions next to the chickpeas, then the sweet potatoes and lastly the mushrooms. Toss the onions, sweet potatoes and mushrooms with the remaining 3 teaspoons oil, 1/4 teaspoon salt and a generous amount of black pepper. Bake until the chickpeas are a bit crunchy and the sweet potatoes are softened and starting to turn brown in a few spots, 25 to 30 minutes.
Meanwhile, whisk the yogurt, tahini and juice of half the lemon in a small bowl. Slice the remaining lemon into wedges.
Divide the quinoa between two bowls. Arrange half the vegetables and avocado slices on top of the quinoa, leaving a space for the yogurt in the middle. Dollop the yogurt in the empty space and serve with the lemon wedges.
QUICK, HIGH-PROTEIN VEGGIE LASAGNA
This recipe is from Vegetarian Times, and was posted on their website on January 2, 2005. It begins, “This easy-to-follow recipe provides you with 21 grams of protein per serving, thanks to the soy "steak" strips. The lasagna can be assembled quickly since you don't have to cook the pasta first. Excerpted from Diet Simple by Katherine Tallmadge.” Makes 10 servings
To view this online, click here.
Ingredients
3 Tbs. olive oil
1 Tbs. minced garlic
12 oz. soy "steak" strips
1/2 lb. eggplant, cubed
1 ripe tomato, cubed
1 zucchini, diced
2 1/2 cups marinara sauce
2 tsp. dried oregano, or to taste
1 9-oz. pkg. oven-ready lasagna sheets
2 cups low-fat ricotta cheese
2 cups low-fat mozzarella cheese, shredded
Directions
Preheat oven to 375°F. Spray nonstick 9x13-inch baking dish with nonstick cooking spray. Heat oil in large skillet over medium heat, and brown garlic 2 to 3 minutes. Add soy strips, and sauté 2 to 3 minutes. Add eggplant, tomato, zucchini and 1 cup of marinara sauce; cook about 5 minutes, stirring occasionally. Stir in oregano, salt and pepper.
Meanwhile, place 6 sheets of lasagna in bottom of pan, overlapping as needed to fill gaps. Spoon in eggplant mixture, and top with layer of ricotta cheese. Place remaining lasagna strips over ricotta, and spray lightly with nonstick cooking spray. Spread remaining marinara sauce on top, sprinkle with mozzarella cheese and cover pan tightly with foil. Bake 30 to 45 minutes, or until top layer of pasta is soft. Remove and serve.
PASTA ALLA NORMA
This recipe comes from Pure Wow, and begins, “If you’re taking a trip to Italy soon, that’s amazing. (We’re totally jealous.) But for the rest of us, this Sicilian dish from Catania is the next best thing. Presenting pasta alla Norma with eggplant, basil and pecorino cheese. Best of all, you can make four servings for less than $10. Salute!”
PREP: 20 MIN; COOK: 40 MIN; TOTAL: 1 HR; Makes: 4 servings
To view this online, go to https://www.purewow.com/recipes/pasta-alla-norma
Ingredients
4 tablespoons extra-virgin olive oil
1 large eggplant, sliced into 1-inch strips
Salt and freshly ground black pepper
1 sweet onion, thinly sliced
3 garlic cloves
One 28-ounce can crushed tomatoes
1 teaspoon red-pepper flakes
3/4 teaspoon dried oregano
1 pound bite-size dry pasta, like rigatoni
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/2 cup grated pecorino cheese
Directions
In a large sauté pan, heat the olive oil over medium heat. Add the eggplant in batches and cook on all sides until golden brown. Remove the eggplant from the pan and set aside on a large plate. Season with salt and pepper to taste.
Add the onion to the same pan and sauté until tender, 3 to 4 minutes. Add the garlic and sauté until fragrant, 1 minute more.
Stir in the tomatoes and bring to a simmer. Add the red-pepper flakes and oregano, and season with salt and pepper. Simmer 15 to 20 minutes, until the flavor of the sauce develops.
While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the instructions on the package. Drain well.
Add the pasta and eggplant to the sauce; toss well to coat. Add the parsley, basil and pecorino, and toss well to combine. Serve immediately.
Tuesday, March 19, 2019
Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday (simply because we can't get by with only tacos!). Today's offerings include Weeknight Two-Bean Chili and Cauliflower Crust Pizza with Pesto and Tomatoes. Enjoy!
NUTELLA MUG CAKE
This easy yumminess is from TheSpruceEats, and begins, “This gloriously simple mug cake recipe puts you just 60 seconds away from a super indulgent dessert for Nutella lovers looking to satisfy a craving in a hurry. With ingredients you probably already have on hand, this is a perfect sweet treat for one.”
Total Time: 7 minutes; Prep: 5 minutes; Cook Time: 2 minutes; Yield: 1 Serving.
To view this yumminess online, click here.
Ingredients
1/4 cup whole milk (can also use 2 percent)
1/4 cup all-purpose flour
1/4 teaspoon baking powder
1/4 cup Nutella
Directions
Gather the ingredients.
Add milk, flour, and baking powder in a 12-ounce microwave-safe mug. Whisk until smooth.
Add the Nutella and stir until the batter has no lumps.
Microwave on high for about 45 to 60 seconds.
Continue microwaving slowly in 15-second intervals. Microwaves vary but what you’re looking for is to see the cake look set and dry, the edges will pull away from the side of the mug and the cake will feel springy and fluffy to the touch. It will probably take an additional 30 to 60 seconds in total.
For best results, serve immediately.
STRAWBERRY SORBET
This comes from Amanda Hesser in The New York Times cooking e-newsletter. The recipe begins, “This mouthwatering summer sorbet is an adaptation of one served at the River Café in London. Yes, it calls for an entire lemon (rind and all), but trust us: the sweet of the strawberries and sugar, the tart and bitter of the lemon – it all works together beautifully.”
Yield: Makes 1 1/2 quarters; Time: 10 minutes.
This was featured in “The Arsenal” and can be viewed online here.
By the way, I highly recommend The Times’ Melissa Clark’s “How to Make Ice Cream”. I dare you to check it out and not want to immediately start making ice cream!
Ingredients
1 whole lemon, seeded and roughly chopped
2 cups sugar
2 pounds strawberries, hulled
Juice of 1 to 2 lemons
Preparation
Place the chopped lemon and sugar in a food processor, and pulse until combined. Transfer to a bowl.
Purée the strawberries in a food processor, and add to the lemon mixture, along with the juice of 1 lemon. Taste and add more juice as desired. The lemon flavor should be intense but should not overpower the strawberries. Pour the mixture into an ice cream machine and churn until frozen.
WEEKNIGHT TWO-BEAN CHILI
This comes from the Food Network kitchen, and starts out, “This 30-minute weekenight dinner is a vegetarian chili that tastes like it's been slow simmered for hours. The hint of Chinese five-spice powder is a nice spice surprise. If you serve it over spaghetti, it turns into Cincinnati-style chili. (1 serving of Cincinnati-style chili equals 3/4 cup chili + 2 ounce (dry) cooked whole-wheat spaghetti.)”
Level: Easy; Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients:
1 tablespoon vegetable oil
1 small jalapeno, minced (with some seeds)
1 small or 1/2 large red onion, finely diced
2 teaspoons red wine vinegar
1 large clove garlic, minced
1 1/4 cups low-sodium vegetable broth
1 cup canned crushed roasted tomatoes
1 1/2 tablespoons chili powder
1/4 teaspoon Chinese five-spice powder or ground cinnamon, optional
Two 15-ounce cans beans (such as kidney and black), rinsed and drained
2 tablespoons chopped fresh cilantro
2 cups cooked brown rice
1/2 cup finely shredded extra-sharp Cheddar (2 ounces)
Directions
Heat the oil in a large saucepan over medium-high heat; add the jalapenos, onions and vinegar and cook, stirring, until softened, about 5 minutes. Add the garlic and cook about 30 seconds.
Stir in the broth, tomatoes, chili powder and five-spice powder if using, and increase the heat to high. Bring to a full boil and cook for 1 minute. Stir in the beans and return to a full boil. Reduce the heat to medium and simmer until just slightly thickened but still soupy, about 5 minutes. Stir in the cilantro.
Fill each bowl with about 1/2 cup of rice. Ladle the chili on top, sprinkle with the Cheddar and serve.
CAULIFLOWER CRUST PIZZA WITH PESTO AND TOMATOES
This comes from Ready Set Eat, and begins, “Cauliflower crust pizza recipe is topped with basil pesto, fresh mozzarella cheese and organic diced tomatoes for a 'low carb' pizza.”
Prep Time: 30 minutes; Total Time: 75 minutes; Servings: 4; Number of ingredients: 8
To view this online (and to check out the site), go to https://www.readyseteat.com/recipes-Cauliflower-Crust-Pizza-with-Pesto-and-Tomatoes-8115.
Ingredients
PAM® Organic Olive Oil No-Stick Cooking Spray
6 cups fresh cauliflower florets (6 cups florets = about 1-1/2 pounds)
3 large egg whites, beaten
2/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/4 teaspoon ground black pepper
1/3 cup refrigerated basil pesto
4 ounces sliced fresh mozzarella cheese, halved
1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained well (or try Hunt's® Organic)
Directions
Preheat oven to 400°F. Line 12-inch round pizza pan with parchment paper. Spray with cooking spray; set aside.
Place half of cauliflower in food processor bowl; pulse until mixture resembles ‘rice’. Repeat with remaining cauliflower. Place cauliflower 'rice' in large microwave-safe bowl; cover. Microwave on HIGH 3 to 5 minutes or until cauliflower is steamed. Carefully place on kitchen towel in single layer; cool 2 to 3 minutes. Twist towel to squeeze liquid from cauliflower (removing about 1 cup). Place drained cauliflower in medium bowl.
Add egg whites, Parmesan cheese, basil, oregano and pepper to bowl; stir to combine. Spread mixture on pizza pan, pressing lightly to edge of pan with hands to resemble pizza crust. Bake 25 to 30 minutes or until crust is golden brown.
Remove from oven. Spread pesto over crust; top with cheese and drained tomatoes. Bake 8 to 10 minutes more or until cheese is melted. Cut into 8 slices.
Tips:
Cauliflower florets (with little stem) work best for this recipe.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
AL ROKER’S VEGETABLE LASAGNA
This is from The Today Show’s Al Roker. The recipe begins, “This vegetarian lasagna, which is bubbling with gooey cheese, is a delicious way to sneak lots of vegetable servings into dinner.”
Cook Time: 1 hour 10 minutes; Prep Time: 20 minutes; Yield: 1 lasagna
To view this online, click here.
Ingredients
Sauce
2 tablespoons olive oil
1 zucchini, medium dice
1 small yellow squash, medium dice
1 medium yellow onion, medium dice
1 medium red bell pepper, medium dice
Salt and pepper, to taste
4 cloves garlic, minced
4 cups marinara sauce
3 tablespoons chopped basil
1 pinch red pepper flakes
Lasagna
32 ounces whole milk ricotta cheese
2 eggs
1 pound dry lasagna noodles, cooked according to packaging
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella
Preparation
For the sauce:
Heat olive oil in a large sauté pan over medium high heat. Add zucchini, squash, onion and red peppers. Season with salt and sauté vegetables until softened, about 5 minutes. Add garlic and cook an additional minute. Pour in marinara sauce and chopped basil. Add a pinch of red pepper flakes. Cook sauce for 20-30 minutes, stirring occasionally, until slightly thickened.
For the lasagna:
While sauce is cooking, mix together ricotta cheese and egg until combined. Season with salt and pepper.
In a 9x13-inch baking dish, assemble the lasagna: Spoon vegetable sauce on bottom, cover with noodles in a single layer, spread a layer of the ricotta mixture and sprinkle some Parmesan. Repeat until the lasagna is fully built, finishing by covering the top with the shredded mozzarella.
Cover lasagna with aluminum foil. Bake in a 400°F oven, covered, for 40 minutes, then remove foil and cook for an additional 10 minutes, until the cheese turns golden brown.
Once cooked, let lasagna sit for 8-10 minutes before cutting and serving.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
NUTELLA MUG CAKE
This easy yumminess is from TheSpruceEats, and begins, “This gloriously simple mug cake recipe puts you just 60 seconds away from a super indulgent dessert for Nutella lovers looking to satisfy a craving in a hurry. With ingredients you probably already have on hand, this is a perfect sweet treat for one.”
Total Time: 7 minutes; Prep: 5 minutes; Cook Time: 2 minutes; Yield: 1 Serving.
To view this yumminess online, click here.
Ingredients
1/4 cup whole milk (can also use 2 percent)
1/4 cup all-purpose flour
1/4 teaspoon baking powder
1/4 cup Nutella
Directions
Gather the ingredients.
Add milk, flour, and baking powder in a 12-ounce microwave-safe mug. Whisk until smooth.
Add the Nutella and stir until the batter has no lumps.
Microwave on high for about 45 to 60 seconds.
Continue microwaving slowly in 15-second intervals. Microwaves vary but what you’re looking for is to see the cake look set and dry, the edges will pull away from the side of the mug and the cake will feel springy and fluffy to the touch. It will probably take an additional 30 to 60 seconds in total.
For best results, serve immediately.
STRAWBERRY SORBET
This comes from Amanda Hesser in The New York Times cooking e-newsletter. The recipe begins, “This mouthwatering summer sorbet is an adaptation of one served at the River Café in London. Yes, it calls for an entire lemon (rind and all), but trust us: the sweet of the strawberries and sugar, the tart and bitter of the lemon – it all works together beautifully.”
Yield: Makes 1 1/2 quarters; Time: 10 minutes.
This was featured in “The Arsenal” and can be viewed online here.
By the way, I highly recommend The Times’ Melissa Clark’s “How to Make Ice Cream”. I dare you to check it out and not want to immediately start making ice cream!
Ingredients
1 whole lemon, seeded and roughly chopped
2 cups sugar
2 pounds strawberries, hulled
Juice of 1 to 2 lemons
Preparation
Place the chopped lemon and sugar in a food processor, and pulse until combined. Transfer to a bowl.
Purée the strawberries in a food processor, and add to the lemon mixture, along with the juice of 1 lemon. Taste and add more juice as desired. The lemon flavor should be intense but should not overpower the strawberries. Pour the mixture into an ice cream machine and churn until frozen.
WEEKNIGHT TWO-BEAN CHILI
This comes from the Food Network kitchen, and starts out, “This 30-minute weekenight dinner is a vegetarian chili that tastes like it's been slow simmered for hours. The hint of Chinese five-spice powder is a nice spice surprise. If you serve it over spaghetti, it turns into Cincinnati-style chili. (1 serving of Cincinnati-style chili equals 3/4 cup chili + 2 ounce (dry) cooked whole-wheat spaghetti.)”
Level: Easy; Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients:
1 tablespoon vegetable oil
1 small jalapeno, minced (with some seeds)
1 small or 1/2 large red onion, finely diced
2 teaspoons red wine vinegar
1 large clove garlic, minced
1 1/4 cups low-sodium vegetable broth
1 cup canned crushed roasted tomatoes
1 1/2 tablespoons chili powder
1/4 teaspoon Chinese five-spice powder or ground cinnamon, optional
Two 15-ounce cans beans (such as kidney and black), rinsed and drained
2 tablespoons chopped fresh cilantro
2 cups cooked brown rice
1/2 cup finely shredded extra-sharp Cheddar (2 ounces)
Directions
Heat the oil in a large saucepan over medium-high heat; add the jalapenos, onions and vinegar and cook, stirring, until softened, about 5 minutes. Add the garlic and cook about 30 seconds.
Stir in the broth, tomatoes, chili powder and five-spice powder if using, and increase the heat to high. Bring to a full boil and cook for 1 minute. Stir in the beans and return to a full boil. Reduce the heat to medium and simmer until just slightly thickened but still soupy, about 5 minutes. Stir in the cilantro.
Fill each bowl with about 1/2 cup of rice. Ladle the chili on top, sprinkle with the Cheddar and serve.
CAULIFLOWER CRUST PIZZA WITH PESTO AND TOMATOES
This comes from Ready Set Eat, and begins, “Cauliflower crust pizza recipe is topped with basil pesto, fresh mozzarella cheese and organic diced tomatoes for a 'low carb' pizza.”
Prep Time: 30 minutes; Total Time: 75 minutes; Servings: 4; Number of ingredients: 8
To view this online (and to check out the site), go to https://www.readyseteat.com/recipes-Cauliflower-Crust-Pizza-with-Pesto-and-Tomatoes-8115.
Ingredients
PAM® Organic Olive Oil No-Stick Cooking Spray
6 cups fresh cauliflower florets (6 cups florets = about 1-1/2 pounds)
3 large egg whites, beaten
2/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/4 teaspoon ground black pepper
1/3 cup refrigerated basil pesto
4 ounces sliced fresh mozzarella cheese, halved
1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained well (or try Hunt's® Organic)
Directions
Preheat oven to 400°F. Line 12-inch round pizza pan with parchment paper. Spray with cooking spray; set aside.
Place half of cauliflower in food processor bowl; pulse until mixture resembles ‘rice’. Repeat with remaining cauliflower. Place cauliflower 'rice' in large microwave-safe bowl; cover. Microwave on HIGH 3 to 5 minutes or until cauliflower is steamed. Carefully place on kitchen towel in single layer; cool 2 to 3 minutes. Twist towel to squeeze liquid from cauliflower (removing about 1 cup). Place drained cauliflower in medium bowl.
Add egg whites, Parmesan cheese, basil, oregano and pepper to bowl; stir to combine. Spread mixture on pizza pan, pressing lightly to edge of pan with hands to resemble pizza crust. Bake 25 to 30 minutes or until crust is golden brown.
Remove from oven. Spread pesto over crust; top with cheese and drained tomatoes. Bake 8 to 10 minutes more or until cheese is melted. Cut into 8 slices.
Tips:
Cauliflower florets (with little stem) work best for this recipe.
For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.
AL ROKER’S VEGETABLE LASAGNA
This is from The Today Show’s Al Roker. The recipe begins, “This vegetarian lasagna, which is bubbling with gooey cheese, is a delicious way to sneak lots of vegetable servings into dinner.”
Cook Time: 1 hour 10 minutes; Prep Time: 20 minutes; Yield: 1 lasagna
To view this online, click here.
Ingredients
Sauce
2 tablespoons olive oil
1 zucchini, medium dice
1 small yellow squash, medium dice
1 medium yellow onion, medium dice
1 medium red bell pepper, medium dice
Salt and pepper, to taste
4 cloves garlic, minced
4 cups marinara sauce
3 tablespoons chopped basil
1 pinch red pepper flakes
Lasagna
32 ounces whole milk ricotta cheese
2 eggs
1 pound dry lasagna noodles, cooked according to packaging
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella
Preparation
For the sauce:
Heat olive oil in a large sauté pan over medium high heat. Add zucchini, squash, onion and red peppers. Season with salt and sauté vegetables until softened, about 5 minutes. Add garlic and cook an additional minute. Pour in marinara sauce and chopped basil. Add a pinch of red pepper flakes. Cook sauce for 20-30 minutes, stirring occasionally, until slightly thickened.
For the lasagna:
While sauce is cooking, mix together ricotta cheese and egg until combined. Season with salt and pepper.
In a 9x13-inch baking dish, assemble the lasagna: Spoon vegetable sauce on bottom, cover with noodles in a single layer, spread a layer of the ricotta mixture and sprinkle some Parmesan. Repeat until the lasagna is fully built, finishing by covering the top with the shredded mozzarella.
Cover lasagna with aluminum foil. Bake in a 400°F oven, covered, for 40 minutes, then remove foil and cook for an additional 10 minutes, until the cheese turns golden brown.
Once cooked, let lasagna sit for 8-10 minutes before cutting and serving.
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
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