Recipes: Four Simple Meals

the recipes

january 2001

Four Simple Meals

Linguine with Red Clam Sauce

(makes 6 servings)

	olive oil cooking spray
1	tablespoon (15 g) anchovy paste
2	cloves garlic, minced
1/4	teaspoon (1.25 ml) dried crushed red pepper
1	28 ounce can (793 g) Italian style crushed tomatoes
1	5-ounce (142 g) can whole clams
1/3	cup (160 ml) dry white wine
2	tablespoons (30 ml) tomato paste
2	tablespoons (8 g) flat-leaf parsley, chopped
12	ounces (360 g) linguine

Coat a non-stick pot with cooking spray. Add the anchovy paste and garlic. Stir and cook for 2 minutes. Add the crushed red pepper flakes, tomatoes, and broth from the clams, white wine, tomato paste, and parsley. Bring to a simmer and cook for 10 minutes until slightly thickened.
Bring a large kettle of water to a boil and cook the linguine until al dente. Drain well.
Add the linguine and clams to the sauce and reheat, Serve immediately.

Per serving:	283 calories (3% calories from fat), 12 g protein, 1 g total fat (0.1 g saturated fat), 55 g carbohydrates, 3 g dietary fiber, 10 mg cholesterol, 546 mg potassium, 958 mg sodium*
Diabetic exchanges:	3 1/2 carbohydrate (3 bread/starch, 2 vegetable)

*recipe not recommended for low-sodium diets

Endive and Radicchio Salad with Oranges

(makes 6 servings)

3	Belgian endives, about 3/4 pound ( g), cored and leaves removed
1	pound (480 g) head radicchio lettuce, leaves washed, dried and broken into bit sized pieces
2	tablespoons (30 ml) balsamic vinegar
2	tablespoons (30 ml) olive oil
	freshly grated pepper
3	6-ounce (180g) navel oranges, peel removed and segmented, juice retained

Place the endive and radicchio in a salad bowl. Drizzle with vinegar and oil. Toss to coat. Add the pepper and toss.
Divide between 6 salad plates. Top with orange slices. Serve immediately.

Per serving:	98 calories (41% calories from fat), 2 g protein, 5 g total fat (0.7 g saturated fat), 13 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 513 mg potassium, 31 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat

Fresh Pears and Cheese

For each serving, place 1 small ripe pear and 1/4 ounce (7.5 g) wedge of imported Parmesan cheese on each dessert plate. Add a small fruit knife and serve.

Per serving:	114 calories (20% calories from fat), 4 g protein, 3 g total fat (1.4 g saturated fat), 21 g carbohydrates, 3 g dietary fiber, 6 mg cholesterol, 181 mg potassium, 132 mg sodium
Diabetic exchanges:	1/2 medium fat protein, 1 1/2 carbohydrate (fruit)

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