RECIPE CORNER
Send your great food ideas to the editor. Your recipes will be evaluated by dietitians, and if necessary, adjusted to make them more diabetically appropriate. Then he gets to taste them...
Quick Pasta Primavera
from Boone Hospital Center of Columbia, MO
Ingredients:
8 oz. uncooked spaghetti
1 Tbsp. olive oil
1/4 cup sliced almonds
1/4 cup grated Parmesan cheese
1/4 cup sliced green onions
1/2 tsp. dried basil leaves
1/2 tsp. minced garlic
1/8 tsp. pepper
1/3 cup evaporated skim milk
3 cups thinly sliced fresh vegetables of choice:
carrots, zucchini, mushrooms, broccoli (or 3 cups frozen vegetables)
Instructions:
Prepare spaghetti as directed on package. Drain and place in medium mixing bowl. Set aside. In 2-quart casserole dish, combine olive oil and almonds. Microwave on high for 4 to 5 minutes, or until almonds just begin to brown, stirring once. Stir in vegetables of choice, green onions, basil, garlic and pepper. Cover, and microwave on high for 6 to 8 minutes, or until vegetables are crisp-tender, stirring once. Pour over spaghetti. Stir in milk and cheese. Toss to coat.
Yield: 8 servings. Per serving: 195 calories, 27g carbohydrates, 6.9g fat, 7g protein, 70mg sodium. Exchanges: 2 carbohydrates, 1 fat.
Savory Meat Loaf
from Marilyn Helton of Modesto, California
Simple and hearty. Bake potatoes along with the meat loaf, add steamed broccoli and you have a whole meal with easy clean up!
Ingredients:
1/2 cup liquid egg substitute
1/4 cup nonfat powdered milk
1 Tbsp. Worcestershire sauce
1 tsp. salt-free seasoning blend
1 Tbsp. dried minced onion
1 cup quick-cooking oats
1 carrot shredded
2 Tbsp. chopped fresh parsley
1 lbs. ground round, extra lean
1.5 lbs. ground turkey breast
1/2 cup catsup
Instructions:
Preheat oven to 350 degrees. If adding baked potato to your meal, scrub potatoes, pat dry and wrap in aluminum foil. Give the potatoes a head start by putting them in the oven while you're preparing the meat loaf.
In a large bowl, combine egg substitute, powdered milk, Worcestershire sauce, and seasoning blend; mix well. Stir in oats, dried minced onion, shredded carrot and parsley. Combine beef and turkey with catsup; add egg mixture and mix well.
Mold into a loaf shape and place on rack in baking pan. To prevent meat from slipping through the rack to the bottom of the baking pan, use a baking rack with holes, instead of wire. Bake at 350 degrees for 1-1/2 hours or until no pink remains.
Yield: 10 servings; Per serving: 249 calories; 9gm fat; 11gm carbohydrate; 74mg cholesterol; 259mg sodium; 29gm protein; 1gm fiber. Exchanges: 1 bread/starch; 3 lean meat; 1 fat.
Light Greek Salad
from "The Phytopia Cookbook"
by Barbara Gollman & Kim Pierce
Forget lettuce; authentic Greek salad is made with tomatoes and cucumbers.
Ingredients:
3 large ripe tomatoes, cut in bite-size pieces
3 medium cucumbers, peeled, seeded and cut in bite-size pieces
1.5 to 2 Tbsp. extra-virgin olive oil
1/4 cup red wine vinegar
1/2 tsp. salt or to taste
2 Tbsp. dried Greek (non-Mexican) oregano, crumbled
3 ounces feta cheese
Instructions:
Place tomatoes and cucumbers in a large bowl. Add oil, vinegar, salt and oregano and gently toss. Crumble cheese over top. Serve with crusty whole-grain bread to sop up juices.
Makes 6 servings. Per serving: 103 calories; 8gm fat; 6gm carbohydrate; 13mg cholesterol; 87mg calcium; 554mg sodium; 2gm dietary fiber.
Very Berry Swirl
from "The Phytopia Cookbook"
Enjoy this versatile, berry-intense cooler as a soup, an on-the-go shake--even a cereal topping. Tofu adds creaminess and staying power!
Ingredients:
1 (12.3 oz) package light and firm silken tofu
1 pound fresh or frozen strawberries, blueberries or raspberries
1/2 cup frozen apple juice concentrate
1/4 cup nonfat yogurt (vanilla would be good)
1 Tbsp. honey (optional)
Instructions:
Puree the tofu and berries in a blender or food processor; add apple juice concentrate, yogurt and honey, if using. Process until blended, 1 to 2 minutes.
Serve immediately, or transfer to storage container, cover and chill. Makes 4 (1 cup) servings. Per serving: 143 Cal; 1gm Fat; 27gm carbohydrate; 9mg cholesterol; 106mg sodium; 93mg calcium; 8gm protein; 3gm dietary fiber.