QUINOA MEDLEY WITH BEANS AND CORN
This recipe comes from the January 2007 issue of Vegetarian Times, and begins, “Protein-rich quinoa cooks in the same amount of time as white rice and lends itself well to this speedy dish. Store-bought fresh salsa adds complex flavor in seconds.” Serves 4 in 30 minutes or less.
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1 1/4 cups quinoa, rinsed
1 15-oz. can black beans, drained and rinsed
1 cup frozen corn
1/2 cup chunky salsa, divided
1 tsp. chili powder
1/4 cup chopped cilantro
2 Tbs. olive oil
Lime wedges, for garnish
Bring 2 cups water to a boil in saucepan. Stir in quinoa, cover, and reduce heat to medium. Simmer 10 minutes.
Add beans, corn, 1/4 cup salsa and chili powder; season with salt and pepper. Return to a boil. Cover, and cook 2 to 5 minutes more, or until quinoa is tender.
Stir in cilantro, oil and remaining salsa. Divide among bowls, garnish with lime wedges, and serve.
nutritional information Per SERVING: Calories: 386; Protein: 13 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 61 g; Sodium: 534 mg; Fiber: 9 g; Sugar: 6 g; Vegan
CURRIED PENNE
This also comes from the January 2007 issue of Vegetarian Times, and begins, “This unusual ingredient combination surprised VT staffers with its rich, satisfying flavor. Buttermilk creates a tangy, creamy pasta sauce—with half the fat of an Alfredo sauce.” Serves 4 in 30 minutes or less.
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8 oz. whole-wheat penne pasta
3 Tbs. slivered almonds
1 Tbs. canola oil
1/2 onion, finely chopped (1/4 cup)
1/2 tsp. whole cumin seeds
1 small tomato, diced (about 1/2 cup)
1 1/2 tsp. mild curry powder
Pinch cayenne
1 cup frozen peas, rinsed under hot water
1 cup low-fat buttermilk
2 Tbs. chopped cilantro
Cook pasta according to package directions. Meanwhile, heat large skillet over medium heat. Add almonds, and toast 2 to 3 minutes, or until lightly browned, stirring frequently. Transfer to small bowl.
Heat oil in skillet over medium-high heat. Add onion, and cook 2 minutes, or until softened. Stir in cumin, and cook 1 minute more, or until fragrant.
Add tomato, curry powder and cayenne. Cook 1 minute, or until liquid has evaporated. Add peas, and cook 1 minute more. Remove from heat, and stir in buttermilk.
Drain pasta, and transfer to large serving bowl. Toss with buttermilk sauce, top with cilantro and almonds, and serve.
nutritional information Per SERVING: Calories: 348; Protein: 13 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 56 g; Cholesterol: 4 mg; Sodium: 433 mg; Fiber: 9 g; Sugar: 8 g
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
SWEET-TART CUCUMBER SALAD
This comes from Taste of Home, and comes from Dian Jorgensen of Santa Rosa, California. Dian wrote, “A dear friend showed me how to use up cucumbers in a tangy salad. The longer it chills, the deeper the flavor. Look for lemon or pickling cucumbers.” Total Time: Prep: 20 minutes + chilling; makes 8 servings.
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Ingredients
10 pickling cucumbers or 3 medium cucumbers, thinly sliced
1 tablespoon plus 1 teaspoon salt, divided
2 cups white vinegar
1 cup sugar
1/2 cup lemon juice
3 teaspoons celery seed
1 teaspoon pepper
2 medium onions, halved and thinly sliced
Directions
Place cucumbers in a colander over a plate; sprinkle with 1 tablespoon salt and toss. Let stand 30 minutes. Drain.
In a small bowl, whisk vinegar, sugar, lemon juice, celery seed, pepper and remaining salt until blended. In a large bowl, combine cucumbers and onions. Pour dressing over cucumber mixture; toss to coat. Refrigerate, covered, at least 2 hours before serving.
GNOCCHI WITH LEMON CHILI GARLIC SAUCE [VEGAN]
This comes from the One Green Planet e-newsletter. It begins, “This gnocchi is tasty and tasty to make. Light and fluffy gnocchi are coated in a tangy and garlicky lemon chili sauce that's light enough to enjoy in warmer weather. Chopped kale is added to the sauce, bringing some greens to the table, and adding color to your bowl.” Serves 4; Cook Time: 30 minutes; Dairy Free; Vegan
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Ingredients
For the Gnocchi:
6 potatoes
3 cups plain flour, plus more as needed
1 teaspoon, plus 1 tablespoon salt
1 tablespoon olive oil
5 cloves garlic
1 large red chili
1 tablespoon lemon zest
1/2 cup lemon juice
1 cup chopped kale leaves
Preparation
To Make the Gnocchi:
Peel, chop, and boil the potatoes until soft, about 15-20 minutes.
Drain well and purée until smooth.
Mix in the flour and 1 teaspoon salt until a smooth dough forms. You may need to vary the amount of flour depending on how moist the potatoes are.
Roll out the dough on a floured surface to 1/3-inch thick.
Slice into pieces, about 3/4×3/4-inch each.
Fill a large pan halfway with water, add 1 tablespoon salt, and bring it to a boil.
Add enough gnocchi to cover the bottom of the pan.
When the gnocchi rises and floats to the surface, about 2 minutes, it is ready. Scoop out with a slotted spoon and put into serving dishes.
Repeat until all the gnocchi is cooked.
To Make the Sauce:
Peel and finely dice the garlic.
De-seed and finely chop the chili.
Heat the oil over a low-medium heat in a frying pan.
Add the garlic and chili, cook for about 1 minute, or until the garlic begins to brown.
Add the zest, juice, and kale, stir for another minute.
Remove from heat.
Combine the gnocchi with the sauce and serve immediately.
CHICKPEA "MEAT" SAUCE OVER PASTA SHELLS [VEGAN]
This is also from the One Green Planet e-newsletter, and begins, “This recipe is the next best thing next to simmered-all-day pasta sauce. You'll have all your family and friends guessing how you managed to juggle your day while making such a fabulous meaty sauce – hey, we won't tell them it was super easy if you don’t!” High carb; vegan.
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Ingredients
1 large onion, chopped
1 small carrot, peeled and minced
3 cloves garlic, minced
1 15-ounce can chickpeas, rinsed and drained
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon dried rosemary
A dash of red pepper flakes
1 28-ounce can crushed tomatoes
1 tablespoon red miso paste
1 tablespoon tomato paste
1 1/4 tablespoon pure maple syrup, or to taste
13 ounces gluten-free or whole wheat pasta shells
Vegan Parmesan cheese, for garnish (optional)
Chopped fresh basil, for garnish (optional)
Preparation
Heat a large skillet to medium-high, add a splash of water or vegetable broth, and sauté the chopped onion and carrot for about 5 minutes. Add the garlic and sauté an additional minute.
While the carrots and onion cook, put the chickpeas in the bowl of a food processor and pulse to break them down. You don’t want hummus — but you also don’t want any whole chickpeas remaining. Set aside.
Stir the herbs and spices into the onion/carrot mixture and cook for about 30 seconds. Add the chickpeas and sauté for about 5 minutes, letting them brown a bit.
Add the crushed tomatoes, miso, tomato paste, and maple syrup, scraping up the yummy browned bits and stirring well to combine. Turn down the heat to low and let the sauce bubble for about 30 minutes. If you have one of those mesh screens, this is the time to use it.
Stir the sauce occasionally, adding broth or water if it becomes too thick. While it cooks, get the pasta water going and cook according to package directions. Drain, reserving 1/4-1/2 cup of the pasta water, if desired (you can use this to further thin the sauce, if necessary).
When the sauce is done, taste and adjust the seasonings. Pour the pasta into the sauce and stir well, making sure to coat each and every tender shell. Serve with copious amounts of vegan Parmesan cheese and fresh basil.
