Tag Archive: onion


Oven Baked Zucchini Fritters

MAKES: 12    PREP: 20 min  COOK: 25 min

Ingredients

  • 1 ½ lb. zucchini (about 3), grated
  • 2 large eggs
  • 1 onion, minced
  • 1 cup. almond flour
  • 3 tbsp. fresh chives, finely chopped
  • ½ tbsp. garlic powder
  • Cooking fat
  • Sea salt and freshly ground black pepper

Preparation

  1. Preheat your oven to 400 F.
  2. Squeeze any extra moisture out the shredded zucchini and pat it try – really try to get as much liquid out as possible.

To make sure the fritters get properly crispy, be very aggressive about squeezing water out of the zucchini. Often it helps to shred them, sprinkle them with salt, and then let them sit for a minute or two to draw the water out. Then you can squeeze the shreds with your hands or in a cheesecloth (you might be surprised at the amount of water one zucchini can produce!). This helps avoid any potential sogginess and give you that nice crispy edge to the tops.

  1. Combine all the ingredients in a large bowl, season to taste, and stir until everything is well combined.
  2. Grease each muffin tin, and fill each cup with an equal amount of the zucchini mixture.
  3. Place in the oven and bake for about 25 minutes.
  4. Serve warm with your favorite topping: pulled pork, shredded beef, pulled chicken, or even beef patties.

Fritters preparation

 

Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

Pork and Green Chile Stew

  • Makes: 8 servings
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 34

Ingredients

  • 4 fresh poblano chile peppers* or 2 green sweet peppers
  • 1 1/2 pounds lean boneless pork shoulder
  • 3 cups chopped onion
  • 1/4 cup finely chopped fresh jalapeno pepper*
  • 6 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons snipped fresh oregano
  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 3 medium zucchini, halved lengthwise and cut into 1/2-inch-thick slices
  • 1 10 – ounce package frozen whole kernel corn, thawed
  • 1/2 cup snipped fresh cilantro
  • Lime wedges (optional)

Directions

  1. Preheat oven to 425 degrees F. Line a baking sheet with foil. To roast poblano or sweet peppers, halve peppers and remove stems, seeds, and membranes.* Place peppers, cut sides down, on prepared baking sheet. Roast about 20 minutes or until skins are bubbly and browned. Wrap peppers in the foil; let stand for 20 to 25 minutes or until cool enough to handle. Using a paring knife, pull the skins off gently and slowly. Coarsely chop peppers. Reduce oven to 325 degrees F.
  2. Trim fat from pork. Cut pork into bite-size pieces. In a Dutch oven, combine roasted peppers, pork, onion, jalapeno pepper, garlic, salt, and dried oregano (if using). Cover and bake in the 325 degree F oven for 45 minutes.
  3. Stir in potatoes. Cover and bake for 30 minutes. Stir in zucchini and corn. Cover and bake about 15 minutes more or until pork and vegetables are tender. Stir in cilantro and fresh oregano (if using). If desired, serve stew with lime wedges. 8 (1-1/2-cup) servings.

Tip

  • *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 269 cal., 6 g total fat (2 g sat. fat), 55 mg chol., 377 mg sodium, 34 g carb. (5 g fiber), 22 g pro.

Diabetic Exchanges

Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1.5

Italian Wild Rice Soup

  • Makes: 8 servings
  • Carb Grams Per Serving: 24
Ingredients
  • 1 pound ground pork
  • 4 cups water
  • 2 14 1/2 – ounce can lower-sodium beef broth
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes with basil, garlic, and oregano, undrained
  • 1 6 – ounce can tomato paste
  • 1 cup chopped onion (1 large)
  • 3/4 cup wild rice, rinsed and drained
  • 6 cloves garlic, minced
  • 2 tablespoons Italian seasoning, crushed
  • 1 1/2 teaspoons paprika
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 9 – ounce package fresh spinach, chopped
  • 1/2 cup finely shredded Parmesan cheese (2 ounces)

Directions

  1. In a large skillet cook pork over medium heat until no longer pink, using a wooden spoon to break up meat as it cooks; drain off fat.
  2. In a 4- to 6-quart slow cooker combine cooked pork, the water, broth, tomatoes, tomato paste, onion, uncooked wild rice, garlic, Italian seasoning, paprika, fennel seeds, black pepper, salt, and crushed red pepper.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Stir spinach into

    Nutrition Facts Per Serving:

    Servings Per Recipe: 8
    PER SERVING: 274 cal., 11 g total fat (5 g sat. fat), 45 mg chol., 315 mg sodium, 24 g carb. (6 g fiber, 8 g sugars), 20 g pro.

    Diabetic Exchanges

    Mark as Free Exchange (d.e): 0; Fat (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1

    soup.

  4. Serve topped with cheese.

Chile Verde

  • Makes: 6 servings
  • Serving Size: 2 tortillas and 1 cup pork mixture each
  • Carb Grams Per Serving: 32

Ingredients

  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 pounds boneless pork shoulder roast
  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 pound fresh tomatillos, husks removed and chopped (about 4 cups)
  • 1 cup chopped onion
  • 3 teaspoons finely shredded lime peel, divided
  • 2 tablespoons lime juice
  • 4 cloves garlic, minced
  • 3/4 cup chopped yellow or red sweet pepper
  • 12 6 – inches corn tortillas
  • 2 tablespoons snipped fresh cilantro
  • Purchased green salsa (optional)
  • Lime wedges (optional)

Directions

  1. In a small bowl, combine cumin, salt, and pepper; set aside. Trim fat from meat. Cut meat into 1-inch pieces. Sprinkle cumin mixture over meat. Coat a large skillet with cooking spray. In the hot skillet brown half of the meat over medium heat. Remove meat from skillet. Add oil to skillet. Brown remaining meat in hot oil. Drain off fat. Place meat in a 3-1/2- or 4-quart slow cooker. Add tomatillos, onion, 1 teaspoon of the lime peel, the lime juice, and garlic. Stir to combine.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
  3. If using low-heat setting, turn to high-heat setting. Add sweet pepper to cooker. Cover and cook for 15 minutes more. Fill corn tortillas with meat mixture; sprinkle with cilantro and remaining lime peel. If desired, serve with green salsa and lime wedges.

Tip

  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 333 cal., 11 g total fat (3 g sat. fat), 73 mg chol., 314 mg sodium, 32 g carb. (4 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 2; Vegetables (d.e): 1

Cheddar Broccoli Soup

  • COOK TIME

    20 min

  • PREP TIME

    10 min

This makes a great soup for lunch or light dinner. To make the soup heartier, add in spinach, cooked chicken, rice and/or cauliflower.

INGREDIENTS

  • 4 c. vegetable stock
  • 4 c. milk
  • 1/4 tsp. paprika
  • 2 Tbsp. Clabber Girl Cornstarch
  • 2 Tbsp. all-purpose flour
  • 1/4 tsp. pepper to taste
  • 3 Tbsp. butter
  • 1 1/2 tsp. salt
  • 1 c. broccoli florets
  • 1/2 c. carrots
  • 1/2 c. celery
  • 1 Tbsp. parsley
  • 1 small onion
  • 8 oz. cheddar cheese shredded
  • 1/2 tsp. garlic powder
  • 1/2 tsp. Basil

Instructions

Chop onion, celery, carrots and broccoli. Add vegetables to a large sauce pan or dutch oven. Saute all together in 2-3 Tbsp. of butter until lightly browned.

Add all-purpose flour and blend well and cook until brown (2-3 minutes). Add milk and stock slowly, while stirring.

Add Clabber Girl Corn Starch, paprika, salt, pepper, garlic powder and basil. Bring to a boil, then simmer for 20 minutes. Keep stirring occasionally to prevent the milk from scalding on the bottom of the pan. Add cheese and parsley. Stir until the cheese is melted.

Onion, Kale, Chickpea, and Chicken Soup RecipeSource: Cooking Light

Ingredients

1 tablespoon olive oil
1 cup prechopped onion
1/2 cup diagonally cut carrot
1/2 teaspoon crushed red pepper
3/8 teaspoon kosher salt
3 garlic cloves, crushed
2 thyme sprigs
4 cups unsalted chicken stock
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale
4 ounces shredded skinless, boneless rotisserie chicken thigh
4 ounces shredded skinless, boneless rotisserie chicken breast
1 teaspoon lower-sodium soy sauce

Preparation

1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through thyme); cook 3 minutes, stirring occasionally. Add stock and chickpeas to pan; bring to a boil. Add kale and chicken to pan; reduce heat, and cook 5 minutes. Stir in soy sauce; discard thyme sprigs.

Nutritional Information

Calories 264
Fat 8.4 g
Satfat 1.6 g
Monofat 4.3 g
Polyfat 1.1 g
Protein 26 g
Carbohydrate 23 g
Fiber 5 g
Cholesterol 62 mg
Iron 2 mg
Sodium 649 mg
Calcium 118 mg

 

Prep Time: 30 mins

Cook Time: 25 mins

Total Time: 55 mins

Servings: 8

Ingredients

  • 1 tablespoon oil, olive
  • 1 medium onion(s), chopped
  • 1 stalk(s) celery, sliced
  • 1 medium carrot(s), chopped
  • 1 teaspoon garlic, minced
  • 3 can(s) broth, chicken, less sodium, 14 ounces each
  • 2 cup(s) squash, butternut, cut-up, peeled, and seeded
  • 14 1/2 ounce(s) tomatoes, fire-roasted, diced, or diced tomatoes, undrained
  • 1 can(s) beans, white kidney, 15-19 ounces, rinsed and drained
  • 1 small zucchini, halved lengthwise and sliced
  • 1 cup(s) broccoli florets
  • 1 tablespoon oregano, fresh, or 2 teaspoons dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black
  • cheese, shredded Parmesan

Recipe Tip:

Slow Cooker Version: Omit olive oil. In a 3 1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.

Preparation

  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
  2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Nutritional Info (Per serving):

Calories: 92, Saturated Fat: 0g, Sodium: 641mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 16g, Cholesterol: 0mg, Protein: 6g

Diabetic Exchanges:

Vegetable: 1, Starch: 0.5, Lean Meat: 0.5, Carb Choices: 1

Recipe Source: Diabetic Living

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