Arab Tahini Onion Sauce - Tagen - 12g Carbs, 3g Fiber

Serving Size: 12 Preparation Time :0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 garlic clove -- mashed

1 teaspoon salt

1 cup sesame paste -- tahini

3/4 cup fresh lemon juice

1/4 cup olive oil

2 pounds onions -- halved and thinly sliced

1/4 cup fried pine nuts -- see below

Salt -- to taste

Combine the garlic, salt, and sesame paste in a medium bowl. Add the lemon juice and whisk until the mixture becomes a firm white paste. Gradually add up to 1 cup cold water, whisking constantly, until the mixture has the consistency of heavy cream. Set it aside.

Heat the olive oil in a medium skillet over medium heat. Add the onions and stir to coat. Then reduce to low and cook, stirring occasionally, until most of the liquid has evaporated, about 10 minutes. Slide a heat diffuser under the skillet and continue to cook, stirring frequently, until the onions are soft and translucent and all the liquid has evaporated, 10 minutes. Using a slotted spoon, transfer the onions to paper towels to drain.

Add the drained onions to the tahini mixture and stir well. Add the pine nuts, reserving a few for garnish. Season with salt.

Spoon the sauce into a serving bowl, and scatter the reserved pine nuts on top.

Makes 3 cups (12 one-quarter cup servings).

AuthorNote: The secret to making delicious Tagen is to very slowly cook, or caramelize, the onions until the are golden brown and almost melting. I prefer Spanish onions because they caramelize so well. Serve with Fish Kibeh, Warm Lentils with Rice, and any grilled fish.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

S(Formatted by Chupa Babi): "May 2010"

Yield: "3 cups"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 207 Calories; 17g Fat (69.8% calories from fat); 5g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 205mg Sodium

Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat.

Arab Garlic Paste - Toum bi Zeit - 3g Carbs, Trace Fiber

Serving Size: 8 

Preparation Time: 0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

20 garlic cloves -- peeled

1/2 teaspoon salt -- plus more to taste

2 teaspoons yogurt cheese -- or Greek-style yogurt

1/3 cup extra-virgin olive oil

1 tablespoon fresh lemon juice -- plus more to taste

Combine the garlic and salt in a mini processor or blender and pulse three or four times, until the garlic is mince. Add the yogurt cheese and pulse until it is incorporated. With the processor running, add the olive oil in a steady stream, processing until it is thoroughly incorporated and forms a paste. Add lemon juice and pulse a few more times. Taste, add more salt and lemon juice as desired.

Makes 1/2 cup (8 one-tablespoon servings).

AuthorNote: I make this garlic sauce the way my mother did, by mashing the garlic and salt together in a large mortar and pestle, then slowly adding the olive oil until the mixture becomes smooth and creamy. The lemon juice is added at the end to finish the sauce. Here, however, I suggest using a small food processor (a large one won't do a very good job of whipping the ingredients to a creamy consistency) - but by all means use a large mortar and pestle if you have one. If the sauce is too strong for your taste, add some mayonnaise, boiled potatoes or more labneh (yogurt cheese). Toum bi Zeit can be made a day ahead and refrigerated; add any left-over sauce to salad dressings or use it whenever crushed garlic is called for in a recipe. Serve this sauce with kibbeh balls.

ChupaNote: this makes a wonderful dip with raw veggies; a soup base; a sauce-base for rice or pasta; a sauce for tamiya (falafel) or veggie burgers; basted over grilled vegetables.

In a pinch, you can replace the yogurt cheese with sour cream or cream cheese; but it will taste different.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

S(Formatted by Chupa Babi): "May 2010"

Yield: "1/2 cup"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 93 Calories; 9g Fat (85.4% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 136mg Sodium

Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat.

Arab Parsley Sauce - Bakudonseeya - 9g Carbs, 3g Fiber

Serving Size: 8 

Preparation Time: 0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup sesame paste

1/2 cup fresh lemon juice -- plus more to taste

1/2 teaspoon salt -- plus more to taste

3 garlic cloves -- mashed

1 cup packed chopped fresh parsley

1 small tomato -- peeled, seeded, and chopped

Combine the tahini, lemon juice, and salt in a medium bowl. Stir until the mixture becomes firm and pale. Gradually add up to 1/2 cup cold water, stirring constantly, until the mixture has the consistency of thick cream. Stir in the garlic, parsley, and tomatoes. Season to taste with more salt and lemon juice.

Makes 2 cups (8 one-quarter cup servings).

AuthorNote: I find this sauce addictive. The sharp bite of the parsley cuts into the richness of the tahini, making it bright enough in flavor to serve alongside any [cFavorite] dish or as a dip with plain toasted or fried Arab bread. It also makes an excellent dressing for chopped romaine lettuce. I serve it with a little red pepper added, with Kafta. To make a delicious salad dressing, thin the sauce with a bit of water or lemon juice, adding the liquid gradually until you achieve the consistency you like.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

Yield: "2 cups"

Per Serving (excluding unknown items): 190 Calories; 16g Fat (71.2% calories from fat); 6g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 174mg Sodium

Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat

Cauliflower Cocktail - 20g Carbs, 6g Fiber

I love horseradish and always keep a jar of prepared horseradish in
my fridge. This recipe could not be more simple or healthy for that
matter, as it only contains three basic ingredients. My husband
turned me onto this crunchy treat, which his family called a poor
man's shrimp cocktail', and it works beautifully as either an
appetizer or a snack. Plus, as a vegan I prefer to much on fiber
rich cholesterol free, cauliflower and leave the shrimp to the ocean.

Serves: 4

1/2 cup ketchup
2 Tbsp prepared horseradish or 4 Tbsp freshly grated
1 large head cauliflower, cut into florets

1. In a small bowl, stir together the ketchup and horseradish.

2. Place bowl in the center of a large plate or platter. Place
cauliflower florets around bowl and serve.

Note: if you like your cocktail sauce spicy, add some additional
prepared horseradish or a few drops of hot sauce as desired.

Serves: 4
Nutrition per Serving:
85 Calories, 0g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
0mg Cholesterol, 421mg Sodium, 20g Carbs, 6g Fiber, 5g Protein

From: Today's Diet & Nutrition

Broccoli, Cannellini Bean and Cheddar Soup - 15g Carbs, 6g Fiber

From: Eating Well - September/October 2007 

White beans pureed into this broccoli soup make it extra creamy so you 
don't need heaps of cheese to do the job. Serve with a crunchy whole-grain 
roll and a glass of winter ale.

Nutrition Profile - - 
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Healthy weight | High calcium | High fiber

Servings: 6
Serving Size: scant 1 cup each
Active Time: 20 minutes
Total Time: 20 minutes

1 14oz can reduced-sodium chicken broth OR vegetable broth
1 cup water
1 lb broccoli crowns, trimmed and chopped (about 6 cups)
1 14oz can cannellini beans, rinsed (see Tip)
1/4 tsp salt
1/4 tsp ground white pepper
1 cup shredded extra-sharp Cheddar cheese

1. Bring broth and water to a boil in a medium saucepan over high heat. 
Add broccoli, cover and cook until tender, about 8 minutes. Stir in 
beans, salt and pepper and cook until the beans are heated through, 
about 1 minute.

2. Transfer half the mixture to a blender with half the cheese and 
puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. 
Repeat with the remaining broccoli mixture and cheese. Serve warm.

Tips & Notes - - 
* Tip: While we love the convenience of canned beans, they tend to be 
high in sodium. Give them a good rinse before adding to a recipe to 
rid them of some of their sodium (up to 35 percent) or opt for low-sodium 
or no-salt-added varieties. (These recipes are analyzed with rinsed, 
regular canned beans.) Or, if you have the time, cook your own beans 
from scratch.

Servings: 6
Serving Size: scant 1 cup each
Nutrition per Serving: 
153 Calories, 7g Fat, 4g Sat, 0g Mono, 21mg Cholesterol, 11g Protein, 
15g Carbs, 6g Fiber, 437mg Sodium, 435mg Potassium

Nutrition Bonus: Vitamin C (94% daily value), Vitamin A (25% dv), 
Calcium (21% dv)

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat

Stewed Okra & Tomatoes - 11g Carbs, 4g Fiber

From: Eating Well October/November 2006

Stewing okra with onion and tomatoes is absolutely traditional all 
through the South. Small amounts of meat are often added for seasoning. 
Add corn to this, too, if you like, and serve it over rice, hot 
cornbread or grits.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low 
carbohydrate | Low cholesterol | Low saturated fat | Low sodium | 
Heart healthy | Healthy weight | High fiber | High potassium

Servings: 6
Serving Size: 3/4 cup each 
Active Time: 25 min 
Total Time: 1 hour 10 min

4 oz breakfast sausage, preferably spicy, casings removed if necessary
1 medium onion, chopped
1 lb okra, (about 5 cups), sliced
3 cups chopped tomatoes, (3-4 medium)
2/3 cup reduced-sodium tomato juice OR water
1/4 tsp salt
1/2 tsp crushed red pepper OR 1/2 minced jalapeno

1. Cook sausage in a large saucepan or Dutch oven over medium heat, 
breaking it up as it cooks, until it is no longer pink, 2 to 3 minutes. 
Add onion and cook, stirring frequently, until soft and translucent, 
about 5 minutes.

2. Increase heat to high; add okra, tomatoes, tomato juice (or water), 
salt and crushed red pepper (or jalapeno) and cook, stirring often, 
until bubbling. Reduce heat to a gentle simmer and cook, stirring 
occasionally, until the mixture is thick and the vegetables are 
very tender, 35 to 45 minutes.

Servings: 6
Serving Size: 3/4 cup each
Nutrition per Serving: 
88 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 4g Protein, 
11g Carbs, 4g Fiber, 200mg Sodium, 570mg Potassium

1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Mashed Sweet Potatoes with Coconut Milk - 23g Carbs, 3g Fiber

This three-ingredient dish, known as piele in Hawaii, is fabulously

simple. Coconut milk—an occasional indulgence because of the saturated fat—contributes rich flavor.

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy

| Diabetes Appropriate | Healthy Weight

Servings: 4

Serving Size: generous 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 1/2 pounds sweet potatoes (about 3 medium)

3/4 cup "lite" coconut milk

1 tablespoon minced fresh ginger

1/2 teaspoon salt

1. Prick sweet potatoes with a fork in several places. Microwave on

High until tender all the way to the center, 10 to 15 minutes.

(Alternatively, place in a baking dish and bake at 425 degrees F

until tender all the way to the center, about 1 hour.)

2. When cool enough to handle, peel off and discard skin. Transfer the

sweet potatoes to a medium microwaveable bowl and mash thoroughly with

a potato masher. Add coconut milk, ginger and salt; stir well. Reheat

in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes.

Serve warm.

Servings: 4

Serving Size: generous 1/2 cup each

Nutrition per Serving:

130 Calories, 3g Fat, 2g Sat, 0g Mono, 0mg Cholesterol, 3g Protein,

23g Carbs, 3g Fiber, 339mg Sodium, 498mg Potassium

Nutrition bonus: Vitamin A (400% daily value), Vitamin C (35% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP:

Cover and refrigerate for up to 3 days. Reheat in the microwave

or oven just before serving.

Crispy "Fried" Veggies - 12.4g Carbs, 3.5g Fiber, 3.3g Sugar

2 cup Cereal, multibran flakes, crushed

1/2 cup grated parmesan cheese, low sodium, fresh

4 eggs

4 cup chopped zucchini, onions, and mushrooms, bite-sized, even pieces

1 grapeseed oil cooking spray

1 oz kosher salt, to taste (optional)

1 pinch black pepper, fresh (to taste)

1 Tbsp olive oil

1/4 cup whole wheat flour

1/2 tsp ground cayenne (red pepper) (to taste)

1/4 cup fresh basil, finely chopped

1. Preheat oven to 400 degrees. Spray cookie sheet with nonfat cooking

spray. For faster clean up, line cookie sheet with foil.

2. Mix flakes, basil, cayenne, and cheese together in a small bowl. Add

salt (if desired) and pepper to taste.

3. Using a separate bowl, beat eggs with a fork for one minute. Put

flour in another large bowl. Making sure veggies are dry, dip them,

about a cup at a time, into the flour, then into beaten egg. Scoop

them out of eggs with a slotted spoon, draining well. Then dip into

dry mixture, coating well.

4. Place veggies on prepared cookie sheet, make sure they do not touch

each other. Drizzle lightly with the olive oil.

5. Bake for 10 minutes. Turn over and bake an additional 5 minutes or

until crispy and golden brown.

6. Season to taste, and serve hot.

Additional Information - -

Depending on the type of vegetables you use and the size you cut

them, cooking time may vary. Dip veggies in your favorite creamy

dressing or just sprinkle with lemon juice and some more grated

Parmesan.

Servings: 8

Nutrition per Serving:

109.4 Calories, 5g Total Fat, 1.1g Saturated Fat, 3.9g Unsaturated Fat,

12.4g Total Carbs, 3.5g Dietary Fiber, 3.3g Sugars,

138.6mg Potassium, 6g Protein Sodium 105.1 mg

Dietary Exchanges: 1/2 Fat, 1/2 Starch, 1/2 Vegetable

Ginger Pear Muffins - 16g Carbs, 2g Fiber

Pieces of juicy pear inside and a crispy oat bran mixture on

top boost these tender muffins to delicious heights.

CARB GRAMS PER SERVING: 19

Nonstick cooking spray

1 cup all-purpose flour

1 cup quick-cooking rolled oats

3 Tbsp packed brown sugar OR brown sugar substitute equivalent to

3 Tbsp brown sugar*

1-1/2 tsp baking powder

1/2 tsp ground ginger

1/4 tsp salt

2/3 cup fat-free milk

1/3 cup cooking oil

1/4 cup refrigerated or frozen egg product, thawed OR 1 egg, beaten

3/4 cup chopped, cored pear

1/4 cup chopped walnuts (optional)

1 Tbsp oat bran

1/4 tsp ground ginger

1. Preheat oven to 400 degrees F. Lightly coat twelve 2-1/2-inch muffin

cups with nonstick cooking spray. Set aside.

2. In a large bowl, combine flour, rolled oats, brown sugar, baking

powder, the 1/2 teaspoon ginger, and the salt. Make a well in the

center. In a small bowl, combine milk, oil, and egg; add all at once

to flour mixture. Stir just until moistened. Fold in pear and, if

desired, walnuts.

3. Divide batter evenly among prepared muffin cups. Combine oat bran

and the 1/4 teaspoon ginger; sprinkle over muffins. Bake for 18 to

20 minutes or until tops are brown. Cool in muffin cups on wire rack

for 5 minutes. Remove from muffin cups; serve warm. Makes 12 muffins.

*Test Kitchen Tip:

If using a brown sugar substitute, we recommend

Sweet 'n Low Brown or Sugar Twin Granulated Brown.

Use 1-1/2 teaspoons Sweet 'n Low Brown or 3 tablespoons

Sugar Twin Granulated Brown in place of the packed brown sugar.

Makes 12 Muffins

Nutrition Per Serving with brown sugar:

149 Calories, 7g Total Fat, 1g Saturated Fat, 0mg Cholesterol,

96mg Sodium, 19g Carbs, 2g Fiber, 3g Protein

Nutrition Facts per muffin with brown sugar substitute:

136 Calories, 7g Total Fat, 1g Sat. Fat, 0mg Cholesterol, 95mg Sodium,

16g Carbs, 2g Fiber, 3g Protein

Exchanges: 1 starch, 1 1/2 fat

Carb choices: 1

From: www.diabeticlivingonline.com

Sweet and Crunchy Deli-Style Pickles - 2g Carbs, 1g Fiber

For this homemade deli-style condiment, fresh cucumbers are pickled

in vinegar and flavored with fresh ginger, jalapenos and garlic. To

achieve the best flavor and sweetness, refrigerate jarred pickles for

4 to 5 days.

7 pickling cucumbers, quartered

1 cup water

1/2 cup rice vinegar

1/3 cup SPLENDA No Calorie Sweetener, Granulated

1 Tbsp kosher salt

1 whole clove

1 tsp mustard seed

1 tsp whole black peppercorns

1 tsp peeled, chopped fresh ginger

1/2 jalapeno pepper, seeded and chopped

2 garlic cloves

Place quartered pickles in a clean 1-quart canning jar. Set aside.

Combine remaining ingredients in a small saucepan. Simmer over low

heat until salt dissolves.

Pour hot pickling juice over pickles to fill jar. Cover tightly with

lid and refrigerate 4 to 5 days before serving. Pickle flavor and

sweetness intensity increase over time.

Servings: 24

Nutrition Info Per Serving (1/24 of recipe):

10 Calories, 0 Calories from Fat, 0g Saturated Fat, 0mg Cholesterol,

240mg Sodium, 2g Total Carbs, 1g Dietary Fiber, 1g Sugars, 0g Protein

Exchanges per Serving: Free

Recipe courtesy of Splenda, Inc. Splenda is a no-calorie sweetener

made from sugar that is suitable for diabetics.

From: www.splenda. com

Grilled Mexican Corn - 19g Carbs, 3g Fiber

From: www.prevention. com

Don't wait for the county fair for this yummy corn. It's quick and

easy to make yourself. You'll never miss the butter!

Work Time: 15 Minutes

Total Time: 15 Minutes

Servings: 4

1/2 cup reduced-fat sour cream

1/2 tsp ground cumin

1/2 tsp salt

1/4 tsp garlic powder

1/8 tsp freshly ground black pepper

4 ears corn, husked

1/4 cup chopped cilantro

1 tsp chili powder

1. Heat grill to high and coat rack with cooking spray.

2. Stir together sour cream, cumin, salt, garlic powder, and pepper

in large, shallow dish.

3. Grill corn until browned in spots, 8 to 10 minutes, turning

occasionally. Coat with sour cream mixture. Sprinkle with cilantro

and chili powder.

Servings: 4

Nutrition per Serving:

127 Calories, 5g Fat, 2.5g Sat Fat, 16mg Cholesterol, 324mg Sodium,

4g Protein, 19g Carbs, 3g Fiber

Spinach, Swiss Chard And Cheese Bake - 9.5g Carbs, 4.5g Fiber

3 10 oz. packages frozen chopped spinach

2 10 oz. packages frozen chopped Swiss chard = (use additional chopped spinach instead if desired

3 large eggs, beaten

1 cup sour cream

1 pinch nutmeg

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 ounces extra sharp cheddar cheese, grated

Defrost spinach and Swiss chard; pour off excess water and squeeze dry. In a large bowl, mix spinach, Swiss chard, eggs, sour cream and nutmeg; season well with salt and pepper. Spread into a buttered shallow baking dish. Top with cheese.

Heat oven to 350 degrees. Bake 40 minutes, until bubbly and browned on top.

Makes 8 servings

Calories 211, Fat 15 g, Carbs 9.5 g, Fiber 4.5 g.

Swedish Red Cabbage - 12g Carbs, 3.5g Fiber

1/2 stick unsalted butter

2 tart apples, peeled, cored, chopped

1 small onion, sliced thinly

2 pounds red cabbage, shredded

2 packets sugar substitute

2 tablespoons cider vinegar

1 teaspoon salt

1/4 teaspoon ground allspice

1/3 cup dry red wine

additional salt to taste

freshly ground black pepper to taste

Melt butter in a large, heavy Dutch oven over medium-high heat. Add chopped apples and onion. Cook 10 minutes, stirring occasionally, until tender. Stir in cabbage and cook 8 minutes more, stirring frequently, until slightly wilted. Stir in sugar substitute, cider, vinegar, salt and allspice.

Cover and cook 10 minutes, stirring occasionally. Uncover, add wine. Cook 10 to 15 minutes more, until very tender. Season to taste with salt and pepper.

Makes 8 servings

Calories 109, Fat 6 g. Carbs 12 g, Fiber 3.5 g.

__._,_.___

Cauliflower with Turmeric - 3g Carbs, 1g Fiber, 1g Sugar

From: 200 Healthy Recipes in 30 Minutes or Less!

Servings: 6

Serving Size: 1/2 cup

2 tsp canola oil

2 tsp minced ginger

2 tsp minced green chilies

3 cups cauliflower florets

1 tsp turmeric

1/2 cup low-fat, low-sodium chicken broth

Heat the oil in a skillet over high heat. Add the ginger

and chili and stir-fry for 1 minute.

Add the cauliflower, turmeric, and broth. Cover and steam

until the cauliflower is tender, yet firm, about 6-7 minutes.

Servings: 6

Serving Size: 1/2 cup

Nutrition per Serving:

29 Calories, 2g Fat, 0mg Cholesterol, 24mg Sodium,

3g Carbs, 1g Dietary Fiber, 1g Sugars, 1g Protein

Diabetic Exchanges: 1 Vegetable

Potato Wedge Fries - 17g Carbs, 1g Fiber

From: America's Everyday Diabetes Cookbook

Servings: 6

3 potatoes (about 10 oz)

2 Tbsp melted margarine or butter

1 tsp minced garlic

2 Tbsp grated Parmesan cheese

1/4 tsp paprika

Preheat oven to 375 degrees F.

Spray a baking sheet with vegetable spray.

Scrub potatoes and cut lengthwise into 8 wedges. Put on

prepared baking sheet. Combine margarine and garlic in a

small bowl. Combine Parmesan and paprika in another small bowl.

Brush potato wedges with half of the margarine and cheese

mixture. Bake for 20 minutes, turn the wedges, brush with

remaining margarine mixture (reheat if necessary). Sprinkle

on remaining Parmesan mixture, and bake for another

20 minutes or just until potatoes are tender and crisp.

Servings: 6

Nutrition per Serving (1/6 of recipe):

118 Calories, 5g Fat, 2mg Cholesterol, 92mg Sodium,

17g Carbs, 1g Fiber, 3g Protein

Diabetic Exchanges: 1 Starch, 1 Fat

Zesty Stuffed Mushrooms - 3.1g Carbs, 1.1g Fiber, 0g Sugar

From: www.dLife.com

Quick and simple appetizer with feta cheese and cayenne.

Prep Time 5 min

Cook Time 15 min

Difficulty Easy

Servings: 1

4 fresh mushrooms (med), button

1 1/2 Tbsp reduced fat feta crumbles (1/3 oz)

2 tsp chopped parsley

1/2 tsp extra virgin olive oil

1/8 tsp ground cayenne (red pepper), or to taste

1. Preheat the oven to 425 degrees F. Lightly spray a small baking

dish with olive oil spray.

2. Remove the stems from the mushrooms by gently twisting the stem

until it comes loose and pulls from the mushroom top.

3. Mince the stems and place in a small mixing bowl. Place the caps

in a small mixing bowl stemmed-side up.

4. Add the cheese, parsley, oil and cayenne to the bowl. Mix well.

5. Spoon out the mixture evenly into the reserved mushroom caps.

Divide the remaining mixture evenly between the caps, mounding the

filling on each.

6. Bake for 12 to 15 minutes, or until tender. Let the mushrooms

stand to cool slightly before serving.

Additional Information - -

These mushrooms are surprisingly tasty with low-fat feta cheese. If

you aren't a fan of spicy food, you may want to use a bit less than

the recommended 1/8 of a teaspoon of cayenne pepper.

Servings: 1

Nutrition per Serving:

65.3 Calories, 4.1g Total Fat, 1.5g Saturated Fat, 2.6g Unsaturated Fat,

258.6mg Potassium, 3.1g Total Carbs, 1.1g Dietary Fiber, 0g Sugars,

5.2g Protein, 192.3mg Sodium

Dietary Exchanges: 1/2 Fat, 1/2 Meat, 1/2 Vegetable

Rosemary-Roasted Sunchokes and Tomatoes - 24g Carbs, 3g Fiber

2 lbs. sunchokes cut into 1 1/4 inch chunks

6 ripe plum tomatoes, halved crosswise

2 cloves garlic, finely chopped

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon ground black pepper

6 green onions cut into 1 inch lengths

Heat oven to 400 degrees. In jellyroll pan toss sunchokes, tomatoes, garlic, rosemary, oil, and salt and pepper. Arrange sunchokes around edge of pan and tomatoes in centre. Roast vegetables for 20 minutes. Gently stir green onions into sunchokes and continue to roast until sunchokes are tender and browned, about 10 minutes longer.

Cool roasted vegetables 10 minutes, or until tomatoes are easy to handle. With fork or fingers, remove skins from tomatoes and discard. Stir tomatoes in with sunchokes and transfer to serving dish.

Makes 8 servings

Calories 137, Fat g, Carbs 24 g, Sodium 14 mg, Fiber 3 g.

Veggie Kebabs - 6.3g Carbs, 2.2g Fiber

3 tablespoons olive oil

1 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

2 medium zucchini, scrubbed, cut into 2" pieces

2 red bell peppers, seeded, cut into 2" pieces

18 large white mushrooms, washed, stems removed

Combine oil, thyme, salt, and pepper in a very large bowl or 2 gallon resealable bag.

Add vegetables, toss to coat. Marinate 30 minutes. Thread vegetables on 6 metal skewers. Grill over medium heat 15 minutes, turning occasionally, until vegetables are crisp-tender and have grill marks.

Makes 6 servings

Calories 53, Fat 2.7 g, Carbs 6.3 g, Fiber 2.2 g.

Teriyaki Sesame Vegetables - 13g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 4

1 1/2 tsp vegetable oil

1 tsp crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 tsp sesame seeds

-->Sauce Ingredients

1 tsp crushed garlic

1 Tbsp soya sauce

1 Tbsp rice wine vinegar OR white wine vinegar

1/2 tsp minced gingerroot

1/2 tsp sesame oil

1 Tbsp water

1 Tbsp brown sugar

1 1/2 tsp vegetable oil

Sauce:

In a small saucepan, combine garlic, soya sauce,

vinegar, ginger, sesame oil, water, sugar and vegetable

oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic,

red and green peppers, snow peas and carrot,

stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are

tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Servings: 4

Nutrition per Serving:

128 Calories, 8g Fat, 0mg Cholesterol, 13g Carbs, 2g Fiber, 

3g Protein, 256mg Sodium

Diabetic Exchanges: 2 Vegetables, 1 1/2 Fat

Soba Noodle Salad - 17g Carbs, 1g Fiber, 2g Sugar From: The Professional Chef's Techniques of Healthy Cooking

From: The Professional Chef's Techniques of Healthy Cooking

Yield: 2 pounds

Serves: 10

Serving Size: 3 ounces

20 oz soba noodles

1 1/2 tsp arrowroot

8 fluid oz Vegetable stock

3 1/2 fluid oz lime juice

2 fluid oz rice wine vinegar

2 Tbsp reduced-sodium soy sauce

2 Tbsp minced fresh ginger

4 tsp grated lime zest

2 tsp minced garlic

2 Tbsp sesame oil

1/2 oz cilantro, chopped

2 Tbsp vegetable oil

4 oz fresh shiitake mushroom julienne

4 oz snow peas, blanched

Cook the noodles in boiling water until tender to the bite.

Drain and cool the noodles to room temperature.

Combine the arrowroot with enough stock to form a slurry.

Bring the remaining stock to a boil. Add the slurry and stir

until thickened. Cool to room temperature.

Combine the lime juice, vinegar, soy sauce, ginger, lime zest,

and garlic. Whisk in the thickened stock and sesame oil. Stir

in the cilantro.

Heat the vegetable oil in a small saute pan. Add the

mushrooms and saute until almost cooked. Add the snow peas

and continue to saute until the peas are bright green.

Toss together the noodles, snow peas, mushrooms, and

vinaigrette. Serve the salad at room temperature.

Yield: 2 pounds

Serves: 10

Serving Size: 3 ounces

Nutritional Information Per Serving: (3 ounces)

130 Calories, 6g Fat, 0mg Cholesterol, 135mg Sodium, 

17g Carbs, 1g Dietary Fiber, 2g Sugars, 4g Protein

Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat