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the recipes |
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april 2003 |
A Spring Fling: Brunch Before a Wildflower Drive

Cold Carrot Soup
(makes 8 servings)
| 3 | pounds fresh, ripe tomatoes |
| 1 | tablespoon unsalted butter |
| 2 | medium white onions, chopped |
| 2 | shallots, chopped |
| 6 | carrots, coarsely shredded |
| 2 | russet potatoes, about 10 ounces total, peeled and coarsely chopped |
| 4 | cups low-fat, low-sodium chicken broth |
| 3 | tablespoons minced fresh dill |
| salt (optional) |
| freshly ground pepper to taste |
| extra dill sprigs, for garnish (optional) |
- Blanch the tomatoes in a large pot of boiling water for 1 minute to loosen the skins. Peel and coarsely chop. Set aside. Discard the water and wipe out the pot.
- Add the butter to the pot and place over medium heat. Add the onion, shallots, and carrots. Sauté for 5 minutes. Add the potatoes and chicken broth and simmer, covered, for 10 minutes. Add the tomatoes and continue to cook, stirring occasionally, for 15 minutes.
- Purée in batches in a food processor. Return to saucepan and add dill, salt (if using), and pepper. Simmer for 5 minutes.
- Transfer to a covered container and chill for several hours. Ladle into shallow soup bowls and serve cold with a sprig of fresh dill (if using).
| Per serving: | 129 calories (17% calories from fat), 4 g protein, 3 g total fat (1.1 g saturated fat), 25 g carbohydrate, 4 g dietary fiber, 4 mg cholesterol, 356 mg sodium, 851 mg potassium |
| Diabetic exchanges: | 2 carbohydrate (1/2 bread/starch, 3 vegetable), 1/2 fat |
Turkey Sausage Frittata
(makes 6 servings)
| Red onion confit |
| 1 | medium red onion, thinly sliced |
| 2 | teaspoons brown sugar |
| 1/4 | cup water |
| 2 | tablespoons white wine vinegar |
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| 1 | large baking potato, about 1/2 pound, well scrubbed |
| 7 | large eggs |
| 7 | large egg whites |
| 3/4 | cup evaporated skim milk |
| 3 | tablespoons minced fresh basil |
| refrigerated butter-flavored cooking spray |
| 1 | small red bell pepper, seeded and diced |
| 6 | ounces cooked fat-free turkey kielbasa, diced |
| 3 | tablespoons grated Parmesan cheese |
- To make the confit: In a large nonstick skillet, separate the onion slices into rings. Sprinkle with brown sugar and add the water. Cook over medium heat until onions begin to caramelize, stirring occasionally. Stir in vinegar and bring to a boil. Reduce heat and simmer, stirring constantly, for 2 minutes. (If made ahead, transfer onions and juices to a covered container and refrigerate until ready to use.)
- In the meantime, pierce the potato twice on the top and bottom. Place the potato on a paper towel in the microwave. Cook on HIGH for 3 to 5 minutes, turning over once. Remove from the microwave and let cool for a few minutes. Then cut the potato into small cubes. (If made ahead, place in a covered container and refrigerate until ready to use.)
- When ready to finish the frittata, beat the eggs, egg whites, and evaporated skim milk. Stir in the basil.
- Preheat the oven to 350°F. Lightly coat an ovenproof 12-inch nonstick pan with cooking spray and place over medium heat. Add the potatoes and bell pepper. Cook for a few minutes to reheat the potatoes and lightly wilt the pepper, stirring occasionally. Pour the egg mixture into the pan and add the onion confit and sausage. As the egg mixture sets on the pan bottom, push aside with a wide spatula to let the liquid flow down. Continue until frittata is set in the middle but still slightly liquid on top, 3 to 5 minutes. Sprinkle with cheese.
- Transfer the skillet to the oven and bake until top of frittata is firm when pressed, and bottom is set (check by lifting up with a small spatula), 8 to 12 minutes. Cut into 6 wedges and serve.
| Per serving: | 159 calories (18% calories from fat), 17 g protein, 3 g total fat (1.2 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 22 mg cholesterol, 462 mg sodium, 487 mg potassium |
| Diabetic exchanges: | 1 very lean protein, 1 lean protein, 1 carbohydrate (1/2 bread/starch, 1/2 skim milk) |
Tomatillo Salsa
(makes about 1 3/4 cups)
| 3/4 | pound tomatillos |
| 2 | cups water |
| 1 | jalapeño chile pepper |
| 2 | scallions, white part and 2 inches green, thinly sliced |
| 1 | plum tomato, seeded and minced |
| 2 | tablespoons chopped cilantro |
| 2 | large cloves garlic, minced |
| salt (optional) |
| freshly ground pepper to taste |
- Discard husks of tomatillos, and rinse. Place in a pot with the water. Bring to a boil over high heat, reduce heat, cover, and simmer until tomatillos are soft when pressed, about 10 minutes. Using a slotted spoon, transfer tomatillos to a food processor fitted with the metal blade. Reserve the cooking liquid.
- Rinse and cut in half lengthwise. Remove the steam and all or part of the seeds (depending on desired heat). Coarsely chop the chile and add to the food processor along with 2 tablespoons cooking liquid. Pulse until smooth. Pour into a bowl and cool.
- When cool, stir in the scallions, tomato, cilantro, and garlic. Season with salt (if using) and pepper. Transfer to a serving bowl, cover, and chill until ready to serve.
| Per 2-tablespoon serving: | 23 calories (22% calories from fat), 1 g protein, trace total fat (trace saturated fat), 4 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 2 mg sodium, 190 mg potassium |
| Diabetic exchanges: | FREE |
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