Wednesday Recipes

Enjoy!

TERIYAKI TOFU KABOBS

Yield 4 servings

Source: The Diabetes Food and Nutrition Bible

Author: Hope Warshaw and Robyn Webb

Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml

Serving Size: 2 skewers

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

VEGETABLE BOUNTY ROTINI

Makes 6 servings.

Source: Dreamfields Healthy Carb Pasta

Author: Jim Coleman

Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml

Ingredients

1 box uncooked Dreamfields Rotini

2 tablespoons olive oil

3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)

1 small onion, thinly sliced

4 cloves garlic, minced

2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces

2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces

4 medium tomatoes, coarsely chopped

1/3 cup dry white wine

1/2 cup crumbled creamy goat cheese

2 tablespoons chopped fresh basil

Kosher salt and freshly ground black pepper

Directions

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.

Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.

Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g

SAUTEED SPINACH WITH GARLIC

Servings: 4

View online: http://diabeticgourmet.com/recipes/html/7.shtml

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

salt and pepper, to taste

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat

BRUSCHETTA

Servings: 12

Source: Family Circle All-Time Favorite Recipes

View online: http://diabeticgourmet.com/recipes/html/1.shtml

Ingredients

Seasoning Oil

1/3 cup olive oil

4 cloves garlic, crushed

6 fresh basil leaves, chopped

1/8 teaspoon crushed red-pepper flakes

Tomato Topping

1-1/2 pounds plum tomatoes, chopped

1/2 cup chopped fresh basil

1 tablespoon balsamic vinegar

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

1 loaf French Bread (8 ounces), spit horizontally

Small fresh basil leaves for garnish

Directions

Prepare seasoning oil: Heat oil in a small skillet over medium-low heat. Add garlic, basil and red-pepper flakes; cook, stirring, 5 to 7 minutes or until garlic is golden. Cool the oil and strain.

Meanwhile, prepare tomato topping: Stir together tomatoes, basil, vinegar, oil, salt and pepper in a large bowl.

Heat oven to 500 degrees F.

Brush cut sides of split bread with about 2 tablespoons seasoning oil. Place on a baking sheet. Bake in heated 500 degree F. oven 3 to 5 minutes or until golden.

Slice toasted bread into 2-inch widths and arrange on a large serving platter. Spoon tomato topping over and garnish with fresh basil leaves.

Nutritional Information Per Serving: Calories: 126; Protein: 3 g; Fat: 7 g; Sodium: 211 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch; 2 Fat

MARINATED CUCUMBER SALAD

Servings: 5

View online: http://diabeticgourmet.com/recipes/html/4.shtml

Ingredients

1/2 cup Italian dressing (low-calorie)

1/8 teaspoon pepper

1 medium cucumber, peeled and thinly sliced

1/4 cup radishes, thinly sliced

2 tablespoons fresh parsley, chopped

Directions

Combine Italian dressing and pepper in a medium bowl; stir well.

Add cucumber, onion, radishes, and parsley.

Toss gently to coat.

Cover and marinate in refrigerator for at least 4 hours.

Serve salad and enjoy.

Nutritional Information Per Serving: Calories: 21; Protein: Trace g; Fat: Trace g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: Free