Baked Flounder with Tarragon and Peppers (serves 4) Here’s a diabetic-healthy dish that looks very fancy, yet is fairly easy to prepare. The toughest part is roasting the bell peppers. I like to put the peppers on a skewer and roast them over the burner until charred, then place in a paper bag to steam the skin loose. Ingredients~ 4 flounder fillets, about 6 ounces each ¼ teaspoon of salt Black pepper (to taste) 2 bell peppers, red and yellow Cooking spray 1 sweet onion, chopped 3 garlic cloves 2 tomatoes, seeded and chopped 1 Tablespoon of minced fresh tarragon or 1 teaspoon crushed dried 1 Tablespoon of balsamic vinegar Directions~ Preheat the oven to 375. Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper and set aside. Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds and chop into bite sized pieces. Coat a non-stick skillet with cooking spray. Sauté the onion and garlic until the onions are transparent. Add the bell peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar. Spoon the vegetables over the fish fillets. Bake for 15 to 18 minutes or until the fish is opaque and flaky. Roasted Red Pepper and Quinoa Chili (serves 8) Here’s another vegetarian chili recipe that features that wonder food, quinoa! I like the taste of the roasted peppers and chilis; it brings a different dimension of flavor to the chili. Quinoa is rapidly becoming more available in mainstream markets and not just at health food shops, and you’re starting to see a large number of recipes featuring this little protien-filled grain show up on recipe blogs all over. Ingredients~ 2 red bell peppers, cut in half and seeded 2 poblano chilis, cut in half and seeded 4 teaspoons of olive oil 2 zucchinis, chopped 1 onion, chopped 4 garlic cloves, minced 1 Tablespoon of chili powder 1 teaspoon of ground cumin ½ teaspoon of paprika ½ cup of water 1/3 cup of uncooked quinoa, rinsed ¼ teaspoon of salt (kosher works best) 15 ounces (1 can) of fire rosted diced tomatoes 15 ounces (1 can) of pinto beans, rinsed and drained 1 cup of tomato/vegetable juice (V-8) Directions~ Preheat the broiler. Place the peppers and chilis skin side up on a foil lined baking sheet and flatten. Broil for about 10 minutes. Place peppers and chilis in a paper bag, seal tightly, and let stand for 10 minutes. Peel the blackened skins from the peppers and chilis, and chop coarsely. In a large Dutch oven, heat the oil over medium-high heat. Add the zucchini, onion and garlic, and saute for 4 minutes. Stir in the chili powder, cumin and paprika. Add the roasted peppers and chilis, and the remaining ingredients. Bring to a boil, reduce heat, cover and simmer for a half hour. Greek Roasted Vegetables (serves 4) This is a variation of a roasted vegetable recipe I found in a magazine several years ago. I modified the amount of eggplant and added the oregano and lemon juice. That’s how it works…take a recipe you kind of like, then modify it to your own tastes. Then you, too, can create a cookbook with all your modified recipes and claim it as your own! Ingredients~ 1 pound of baby red potatoes, quartered 1 eggplant, sliced and quartered 1 medium sweet onion, sliced 1 green bell pepper, seeded and sliced 3 Tablespoons of olive oil, divided 1 teaspoon of garlic salt ½ teaspoon of ground black pepper 1 ½ Tablespoons of lemon juice 15 ounces (1 can) of chickpeas, drained and rinsed ½ Tablespoon of oregano 1 Tablespoon of mint, chopped 2 ounces of feta cheese, crumbled Directions~ Preheat the oven to 425. In a large roasting pan, mix the vegetables together. Add 2 Tablespoons of the olive oil, garlic salt and pepper. Toss together. Cook for 30 minutes, stirring after 15 minutes. Add the chickpeas and cook another 15 minutes. Stir in the lemon juice, oregano and mint. Top with feta cheese and drizzle with the remaining olive oil. Tomato Chutney (serves 6) This chutney goes well over grilled or baked chicken, pork chops or whitefish. I like chutneys because they add a great deal of flavor and texture without overwhelming the taste of the main course. Ingredients~ 2 pounds of tomatoes, peeled, seeded and chopped ¾ cup of cider vinegar ½ cup of brown sugar 1 small onion, chopped 1 teaspoon of salt ½ teaspoon of cumin, ground 1 teaspoon of ginger, ground Directions~ In a saucepan, combine all the ingredients and mix well. Heat over medium high heat for 15-20 minutes or until the liquid cooks off. Diabetic Friendly Strawberry Pie (makes 1 pie) Using the sugar-free pudding and gelatin makes this a favorite of my diabetic friends who love a good strawberry pie. Be sure to get the cook and serve kind of pudding, and not the instant variety. Ingredients~ 4 cups of fresh strawberries 1 graham cracker pie crust 1 (4-ounce) package of vanilla sugar-free pudding 1 (4-ounce) package of strawberry sugar-free gelatin 1 ½ cups of water 1 cup of reduced fat whipped topping ½ teaspoon of vanilla extract Arrange strawberries in the pie crust. In large saucepan, combine the dry pudding mix, dry gelatin and water. Cook over medium heat until mixture thickens and starts to boil. Stir often. Spoon the hot sauce over the strawberries. Refrigerate at least 2 hours. Mix topping and vanilla and cover pie evenly.
Posted on: Fri, 29 Aug 2014 18:02:30 +0000
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