Vegetables
 | Vegetable Gumbo - Yield: 6 servings 1 Onion; chopped 1/2 c White Grape Juice; 1/2 Green pepper; diced 1/2 c Water; 2 Ribs Celery; diced 1/4 ts Tabasco sauce; 1 Clove garlic; minced 1/4 ts Paprika; 1 lb Okra; sliced, fresh, frozen 2 tb Fresh parsley; chopped 1 lb Tomatoes; fresh, or canned 1 tb Basil or Rosemary; minced 2 c Corn; fresh, frozen, canned Vegetable coating spray 1 ts Vegetable Bouillon granules; Method: In a large heavy stew pot, place bouillon and 1/2 C white grape juice, onion, green pepper, celery garlic, cook until tender, 5-7 minutes. Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom. Cover and simmer gently until corn and okra are done. (or simmer in crockpot 6-7 hours) Note: Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob. Four ears will make about two cups. If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness. Exchanges: 1 Veg, 1 Bread, and 107 calories. Update old family favorite - Alice in Houston By simplify3, published on Aug. 31 2007, 44  In Recipes |
| | Fish Chowder - Yield: 6 servings 1 lb Fish fillets; fresh or 1/2 c Celery; chopped with leaves -frozen 1/3 c Catsup; 4 sl Bacon; 2 ts Worcestershire sause; 3/4 c Onion; chopped 1 ts Salt 16 oz Can tomatoes; 1/8 ts Thyme; dried 2 c Boiling water 1/8 ts Marjoram; 1 c Potatoes; raw diced 1 tb Parsley; minced, fresh 1/2 c Carrot; diced Thaw fish fillets if frozen. Remove bones and skin from fish; cut fish into 1-inch pieces. Cut bacon into 1/2-inch pieces. In a large saucepan over moderate heat, fry bacon until crisp, turning freguently. Add onion, and cook and stir over moderate heat until tender and translucent. Cut tomatoes into bit-sized piece. Add tomatoes, tomato liquid from can, and all remaining ingredients except the fish and the parsley to the onions. Bring to a boil; reduce heat to low, cover, and simmer for about 45 minutes. Add fish; cover and simmer for another 10 to 12 minutes, until fish flakes and is tender. Garnish each serving with a sprinkle of parsley. Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213; Low-sodium diets: Omit salt. Omit bacon. Use unsalted cannned tomatoes and low-sodium catsup Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.D. and Katarine Middleton. Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Mushroom Vegetable Soup - Yield: 6 servings 1 lb Mushrooms; fresh 2 c Water 2 tb Margarine, divided 1/4 c Tomato paste; 1 c Carrot; finely chopped 2 ts Parsley flakes or 1 c Celery; finely chopped 1/4 c Fresh parsley; minced 1 c Onion; finely chopped 1 Bay leaf; 1 Garlic; clove minced 1/2 ts Ground pepper; freshly 13 3/4 oz Can condensed beef broth; 2 tb Dry sherry Wash mushrooms; slice half of them and set aside. Chop remaining mushrooms and saute them in 1 tb margarine in a large pot. Add all the vegetables (except the sliced mushrooms) and cook 6-7 minutes, stirring often. Stir in all other ingredients except the mushrooms, the remaining margarine, and the sherry. Simmer, covered, for 1 hour. Puree soup in the blender or food proscessor fitted with steel blade. Saute the sliced mushrooms in the remaining 1 tb of margarine. Return pureed soup to pot; and sauteed mushrooms and sherry. Reheat over moderate heat, stirring. Food Exchanges per serving: 2 VEGETABLES EXCHANGES + 1 FAT EXCHANGE CHO: 12g; PRO: 5g; FAT: 5g; CAL: 108; Low-sodium diets: Omit salt. Substitute unsalted beef broth and unsalted margarine. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Spicy Tomato Cocktail - Yield: 8 servings 1 Cucumber; 1 ds Tabasco sauce; 6 c Tomato juice; canned 1 ts Worcestershire sauce; 3 Green onions; chopped 1 tb Prepared horseradish; 2 tb Lemon; juice Peel and grate the cucumber. Z YOt to the tomato juice with the remaining ingredients. Cover and refrigerate for 2 hours or overnight. Strain before serving. 1 cup serving - 38 calories, 2 vegetable exchanges 9 grams carbohydrate, 2 grams protein, 0 fat, 369 mg sodium, 447 mg potassium, 0 cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier Nov 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Tofu Chop Suey - Yield: 2 servings 8 oz Tofu; 1/4 Sweet red pepper; slivered 2 ts Vegetable oil; 1 1/2 c Fresh bean sprouts; washed 1/4 c Chicken broth; 1 tb Soy sauce; low-sodium 1/4 ts Ground ginger; Fresh ground Pepper 1 c Celery; stack Salt to taste; 1 sm Onion; coarsely chopped Freshly ground pepper + salt Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish. Drain tofu, cut into 3/4 inch pieces. Place between layers of paper towel and weight down with a dinner plate. Let stand 10 minutes to compress and remove excess water. Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion and red pepper. Stir cook over medium heat 3 minutes. Add bean sprouts, continue stir-cooking 1 min. Stir in remaining broth, soy sauce and tofu. Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated. Season to taste with salt and pepper. 1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit + veg. choice, 1 fats + oils choice Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Nov 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Pesto Pizza - Yield: 4 servings MMMMM 1 tb Active dry yeast; 1/4 c Olive oil; 1 c Warm water 1 c White flour; 1 ts Salt; 3 c Whole wheat flour; 2 tb Sweetener; MMMMM 2 c Basil; densely packed fresh Zest from 1 lemon 1/4 c Pine nuts; 1/3 c Olive oil; 2 Garlic cloves; large MMMMM-VEGETABLE TOPPING 12 oz Marinated artichoke hearts; 1 c Zucchini; thinly sliced 3 lg Tomatoes; sliced thinly 1/4 c Pine nuts; DOUGH: Combine yeast, sweetener + warm water. Whisk in salt + oil + let sit for 10 minutes. Add flours, 1/2 c at a time + knead for 10 minutes, adding more flour as necessary. Let rise for an hour. Deflate by punching down the dough. PESTO TOPPING: Process basil, pine nuts, garlic + zest in food processor till smooth. With blender running, drizzle in the oil to form a thick paste. TO ASSEMBLE: Sprinkle 10 X 15 baking sheet with cornmeal. Place dough in centre + press out from the centre till the baking sheet is covered with dough. Spread dough with a thin layer of pesto. Arrange artichoke hearts, tomato slices + zucchini evenly over the pizza. Dot with more pesto + sprinkle with pine nuts. Bake at 375F for 20 minutes or till the crust is well cooked + browned. The Big Carrot Vegetarian Cookbook By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Taco Compuesto - Yield: 4 servings 3/4 lb LEAN ground beef; 1/2 ts Seasoned salt; yak!! 1/2 c Onion; chopped 8 Taco shells; 2 tb Green chili peppers; diced 1 c Lettuce; -canned 1 c Low-cal prosse cheese or; 1 cl Garlic; Part-skim mozzarella cheese; 1 ts Chili powder; -shredded for either 1 1/2 c Tomato; chopped -a mixture of both 3 tb Italian Salad dressing; 1/2 c Taco sauce -reduced-calorie; In a large skillet cook ground beef, chopped onions, green chili pepper; and minced garlic over medium heat till beef is brown. Drain off fat. Stir in chili powder. In a mixing bowl combine chopped tomato, Italian salad dressing, and seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into taco shells. Top with tomato mixture, shredded lettuce, shredded cheese, and taco sauce. Makes 4 servings. Time 20 min. Food Exchange per servings: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK Brought to you and yours by Nancy Obrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Chicken and Broccoli Skillet - Yield: 4 servings 2 c Broccoli; cut 3/4 pieces 1 cl Garlic; minced 1/2 c Onion; chopped 4 Chicken breast halves; 1/4 ts Lemon pepper; -boned skinless(1 1b total) 1/4 ts Thyme; dried + crushed 1 c Halved cherry tomatoes; 1/4 ts Cooking oil; Spray a cold large skillet with nonstick coating. Preheat skillet over medium heat. Add broccoli, onion, lemon pepper, and thyme to skillet. Cook and stir for 3 to 4 minutes or till vegetables are crisp-tender. Remove vegetable are crisp-tender. Remove vegetable mixture from the skillet; keep warm. Add oil and garlic to hot skillet. Rinse chicken; pat dry. Add to skillet. Cook chicken over medium-high heat about 10 minutes or till chicken is tender and not longer pink, turning once. Add Cherry tomatoes. Cover and cook 1 to 2 minute or till heated through. Makes 4 servings Food Exhange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cook Book Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Hot Chicken Salad - Yield: 4 servings 8 oz Chicken or turkey; cooked 1/4 ts Celery seed 1/4 c Apple juice; Dash pepper 1/4 c Vinegar; Nonstick spray coating 2 tb Green onions; 4 c Fresh spinach; torn 2 tb Water; 3 c Cabbage; shredded 1 ts Cornstarch; 1/2 c Redishes; sliced 1/4 ts Salt; 2 Wh radishes; (optional) 1 ts Dry mustard; Celery leaves; (optional) Cut chicken or turkey into bite-size strips. For dressings, stir together apple juice, vinegar, green onions, water, cornstardh, salt, mustard, celery seed, and pepper; set aside. Spray a cold 12 inch skillet with nonstick coating. Preheat the skillet over medium heat. Add Chicken or turkey to skillet. Cook and stir for 1 to 2 minutes or till heated. Add dressing to skillet. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Toss together spinach and cabbage. Add to skillet. Cook and stir about 1 minute until spinach starts to wilt. Add sliced radishes ; toss to mix. Transfer to a salad bowl. If desired, garish with whole radishes and celery leaves. Serve immediately. Makes 4 Food Exchange per serving: 2 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGES Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours by Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Shredded Cabbage - Yield: 1 servings 1 lg Cabbage; coarsely shredded Salt to taste 2 tb Butter or margarine; Fresh ground pepper; 1/2 ts Nutmeg Cook cabbage in a small amount of boiling water, until tender; drain. Press out excess moisture or pat dry. Melt butter or MARGARINE in skillet. Add nutmeg; stir to blend. Add cabbage; toss to coat. Add salt and pepper. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 32 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Cabbage-Pineapple Salad - Yield: 4 servings 3 c Cabbage (shredded) 1 ds Salt; 1 lb Can unsweetened pineapple; 1/2 c Lo-cal whipped topping; 2 tb Sugar replacement; (prepared) Combine cabbage and pineapple with juice, sugar replacement and salt. Stir to dissvole sugar replacement. Allow to rest at room temperaturem for 1 1/2 to 2 hours. Drain thoroughly. Fold topping into cabbage mixture. Food Exchange per serving: 1/2 FRUIT EXCHANGE CAL: 28 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Mushroom Delight - Yield: 6 servings 1 tb Vegetable oil; 1 To 2 tb dill pickle; 1 tb Lemon juice; -finely chopped 1 tb Wine vinegar; 12 oz Fresh mushrooms; sliced thin 1/4 ts Salt; -about 4 1/2 cups 1/2 ts Coarsely ground pepper; 6 Lettuce leaves; 1/2 ts Dry Mustard; 2 tb Snipped fresh parsley; 1/8 ts Garlic powder;or 1 cl garlic Place all ingredients except mushrooms, lettuce, and parsley in a small jar. Cover the jar and shake it well. Drizzle dressing over mushrooms and toss mushrooms gently so that dressing thoroughly coats them. Serve on lettuce leaves and garnish with snipped parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g; PRO: 1g; FAT: 3g; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
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