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Asparagus with Warm Vinaigrette
Ingredients:
1 pound asparagus spears or one 10-ounce package frozen asparagus spears
3/4 teaspoon cornstarch
Dash garlic powder
Dash ground ginger
1/3 cup apricot nectar (1/2 of a 5-1/2-ounce can)
1 tablespoon white wine vinegar
Directions:
For fresh asparagus, snap off and discard the woody bases of asparagus. If desired, use a vegetable peeler to scrape off scales. Cover and cook in a small amount of boiling water for 3 to 5 minutes or until crisp-tender. (Cook frozen asparagus according to package directions.) Drain.
Meanwhile, for vinaigrette, in a small saucepan combine the cornstarch, garlic powder, and ginger. Stir in apricot nectar. Cook and stir over medium heat until mixture is thickened and bubbly. Cook and stir for 2 minutes more. Remove saucepan from heat; stir in vinegar. Pour over cooked asparagus; toss gently to coat. Makes 4 servings.
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Braised Fall Vegetables
Ingredients:
2 tablespoons margarine or butter
1/2 of a medium head red or green cabbage (about 1 pound), cut into 6 wedges
12 whole baby carrots or 3 medium carrots, quartered lengthwise and halved crosswise
2 cups cauliflower florets
1 medium red onion, cut into wedges
1/4 cup water
2 tablespoons vinegar
1/4 teaspoon salt
1/4 teaspoon ground cardamom
1/4 teaspoon black pepper
Directions:
In a large skillet heat margarine over medium heat until melted. Add cabbage wedges and carrots. Cook, covered, for 3 minutes, stirring once or twice with a wooden spoon. Gently stir in cauliflower, onion, water, vinegar, salt, cardamom, and black pepper.
Bring to boiling; reduce heat. Simmer, covered, for 7 to 10 minutes or just until vegetables are crisp-tender. Makes 6 to 8 servings.
Nutritional Analysis Per Serving:
Calories: 81
Total fat: 4g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 179mg
Carbohydrate: 11g
Total sugar: 7g
Fiber: 4g
Protein: 2g
Vitamin A: 0%
Vitamin C: 72%
Calcium: 6%
Iron: 5%
Vegetables: 2 diabetic exchange
Fat: .5 diabetic exchange
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Lemon-Braised Baby Broccoli
Ingredients:
1 cup reduced-sodium chicken broth
1 tablespoon snipped fresh dill
2 slices preserved lemon*
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
1 pound baby broccoli or broccoli rabe
2 tablespoons butter or margarine
Fresh lemon halves or slices (optional)
Directions:
In a large skillet combine chicken broth, dill, preserved lemon, red pepper, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 15 minutes.
Add baby broccoli and butter to skillet. Cover and cook over medium heat for 6 to 8 minutes or until the baby broccoli is tender. Drain, if desired; transfer to a serving bowl. If desired, garnish with fresh lemon halves. Makes 8 servings.
*Note: Preserved lemon can be found in large supermarkets and specialty food stores. Or, substitute 2 teaspoons finely shredded lemon peel, 1 teaspoon olive oil, and 1/2 teaspoon kosher salt for the preserved lemon.
Nutritional Analysis Per Serving:
Calories: 47
Total fat: 3g
Saturated fat: 2g
Monounsaturated fat: 1g Polyunsaturated fat: 0g
Cholesterol: 8mg
Sodium: 489mg
Carbohydrate: 4g
Total sugar: 1g
Fiber: 2g
Protein: 2g
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Mexicali Stuffed Zucchini
Ingredients:
3 medium zucchini (about 1-3/4 pounds)
2 cloves garlic, minced
2 teaspoons cooking oil
1 medium red sweet pepper, chopped
3 green onions, thinly sliced
2 tablespoons snipped fresh cilantro
1 fresh or canned jalapeno chile pepper, seeded and finely chopped
1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
1 recipe Cucumber Raita (see recipe below)
Directions:
Trim ends from zucchini. Cut the zucchini into 1-1/2-inch rounds. Scoop out pulp, leaving 1/4- to 1/2-inch shells. Chop enough of the pulp to make 1/3 cup. In a medium skillet cook garlic in hot oil over medium-high heat for 1 minute. Add the reserved zucchini pulp, the sweet red pepper, green onions, 1 tablespoon of the cilantro, and the jalapeno pepper. Cook and stir about 2 minutes or until vegetables are crisp-tender.
Place zucchini shells in a lightly greased 2-quart rectangular baking dish. Fill each shell with pepper mixture. Bake, uncovered, in a 350 degree F oven for 20 to 25 minutes or until zucchini is tender. Sprinkle with cheese and bake for 1 to 2 minutes more or until cheese melts.
Sprinkle zucchini with the remaining 1 tablespoon cilantro. Serve with the Cucumber Raita. Makes 5 or 6 servings.
Cucumber Raita: In a small bowl stir together 1/2 cup plain low-fat yogurt, 1/4 cup peeled and finely chopped cucumber, 1 tablespoon snipped fresh cilantro, and 1/8 teaspoon salt.
Nutritional Analysis Per Serving:
Calories: 108
Total fat: 6g
Saturated fat: 3g
Cholesterol: 11mg
Sodium: 143mg
Carbohydrate: 9g
Fiber: 3g
Protein: 6g
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Spinach-Mushroom Saute
Ingredients:
8 ounces fresh portobello mushrooms
2 medium leeks, cut into 1-1/2-inch pieces
2 large cloves garlic, minced
4 teaspoons butter or margarine
6 cups prewashed fresh spinach
2 cups coarsely shredded bok choy or napa cabbage
1 teaspoon lemon-pepper seasoning
Directions:
Cut mushrooms in half and slice. In a 12-inch skillet cook mushrooms, leeks, and garlic in butter over medium-high heat about 4 minutes or until tender and most of liquid has evaporated, stirring occasionally.
Add spinach, bok choy, and lemon pepper to skillet. Cover and cook about 1 minute or just until greens are wilted. Makes 6 servings.
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Vegetable Primavera
Ingredients:
3 tablespoons reduced-sodium chicken broth
1 tablespoon Dijon-style mustard
1 tablespoon olive oil
2 teaspoons white wine vinegar
Nonstick cooking spray
1-1/2 cups sliced yellow summer squash
1 cup packaged, peeled baby carrots
1 cup chopped red sweet pepper
3 cups broccoli florets
2 tablespoons snipped fresh parsley
Directions:
In a small bowl combine 1 tablespoon of the chicken broth, the mustard, olive oil, and vinegar. Set aside.
Coat a large nonstick skillet with cooking spray. Heat the skillet over medium heat. Add squash, carrots, and sweet pepper to hot skillet. Cook and stir about 5 minutes or until nearly tender. Add broccoli and the remaining 2 tablespoons chicken broth to squash mixture. Cover and cook about 3 minutes or until broccoli is crisp-tender.
Stir in the mustard mixture; heat through. To serve, transfer vegetable mixture to serving bowl; sprinkle with parsley. Makes 6 servings.
Nutritional Analysis Per Serving:
Calories: 56
Total fat: 3g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 114mg
Carbohydrate: 7g
Fiber: 3g
Protein: 2g
Vitamin C: 99%
Calcium: 3%
Iron: 5%
Vegetables: 1 diabetic exchange, Fat: .5 diabetic exchange
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