Recipes

18May

Eggplant Parmesan

Eggplant Parmesan

Ingredients:
2 egg whites
2 tablespoons water
6 tablespoons bread crumbs
2 tablespoons grated parmesan
1 large eggplant peeled and cut into 12 round slices
2 teaspoons olive oil
1 small onion, diced
1 clove garlic, minced
2 cans "no salt added" diced tomatoes
½ teaspoon dried basil
½ teaspoon dried oregano
½ cup part skim, shredded mozzarella

Preparation:
Preheat oven to 350 degrees.
Spray a 15x10x1 inch baking sheet with nonstick cooking spray.
Whisk egg whites and water in shallow dish.
Combine bread crumbs and 2 tablespoons parmesan cheese in another shallow dish.
Dip eggplant slices in egg mixture and then in bread crumbs.
Place eggplant slices in single layer in prepared pan. 
Bake 25-30 minutes until brown, then turn slices and bake another 15 minutes.

Meanwhile, heat oil in a medium skillet over medium-high heat, add onion, cook for 5 minutes until soft, then add garlic and cook for 1 minute. Stir in tomatoes, basil, and oregano and bring to a boil. Reduce heat and simmer for 15 minutes stirring occasionally.

Pour sauce into the baking dish; arrange cooked eggplant over the sauce, sprinkle with mozzarella cheese and ¼ cup parmesan, and bake for another 15-20 minutes until cheese is melted and golden.

Makes 4 servings

Compliments of Diabetes Self-Management

Posted in Recipes

31Mar

ROASTED WINTER ROOT VEGETABLES

ROASTED WINTER ROOT VEGETABLES

Ingredients

2 cups sliced sweet potato (about 1 large)
1 1/2 cups coarsely chopped peeled turnip (about 2 medium)
1 1/2 cups coarsely chopped parsnip (about 2 medium)
1 1/2 cups sliced carrots (about 2 medium)
1/4 cup honey (tupelo if available)
1/4 cup chopped parsley
2 tablespoons olive oil
1/2 teaspoon kosher or sea salt
Cracked black pepper to taste
4 shallots, halved
Cooking spray
Rosemary for garnish

Preparation

Preheat oven to 450°.
Combine all ingredients, except the cooking spray in a large bowl, toss to coat.
Place vegetable mixture on a jelly-roll pan coated with cooking spray.
Bake at 450° for 35 minutes or until vegetables are tender and begin to brown, stirring every 15 minutes.

For a dowloadable PDF of the Roasted Root Vegetable Recipe.

Posted in Recipes

01Dec

Turkey Meatballs with Spaghetti Squash

Turkey Meatballs with Spaghetti Squash

Ingredients:

1/3 cup soft whole wheat bread crumbs (1 slice bread)
1/4 cup grated onion
1 teaspoon garlic powder
2 ½ tablespoons minced flat leaf parsley
½ teaspoon red pepper flakes
1 teaspoon dried thyme
½ teaspoon whole fennel seeds
1 pound 93% lean ground turkey
2 egg whites
1 (12 to 16 ounce) spaghetti squash
1 can (about 14 ounces) no-salt-added crushed tomatoes
¼ cup fat-free reduced sodium chicken broth
1 teaspoon dried oregano
1 tablespoon minced fresh basil
1/3 cup minced green onions

Instructions:

  1. Mix bread crumbs, onion, garlic powder, parsley, red pepper, thyme and fennel seeds in a bowl. Mix ground turkey with egg whites in a separate large bowl. Add seasoned crumbs and knead mixture well. Cover and chill meat for 10 minutes. Preheat broiler.
  2. Split squash in half. Remove seeds. Place in glass baking dish, cut side down. Add 3 to 4 tablespoons of water. Microwave on HIGH for 10 to 12 minutes, or until fork-tender. Set aside to cool.
  3. Form 20 meatballs with chilled turkey. Put meatballs on baking sheet; broil 4 to 5 minutes. Turn meatballs and cook 4 minutes more. Mix tomatoes and broth in 12-inch skillet; simmer over low heat. Add meatballs, oregano, basil, and green onions. Stir and cook until hot, about 10 minutes.
  4. Scrape squash into strands onto serving plate. Top with sauce and meatballs.

Makes 4 Servings

Nutrition per serving
Calories 224
Total Fat 3 g
Saturated Fat 1 g
Protein 31 g
Carbohydrates 20 g
Cholesterol 47 mg
Dietary Fiber 4 g
Sodium 450 mg

Click here for a printable copy!

Posted in Recipes

15Sep

Pantescan Salad

Pantescan Salad

3 potatoes 1 oz. capers, rinsed 

5 tomatoes, sliced 2 Tbsp. extra-virgin olive oil 

1 red onion, sliced Dried oregano, as desired 

10 black olives 

Directions: 

Boil the potatoes, peel, and slice them. Add the sliced tomatoes, onion, olives, and capers. Season with extra-virgin olive oil and sprinkle with oregano. 

Makes 8 servings 

Calories per serving – 112, Total fat -4g, Sodium-129mg, Carbs-18g, Fiber-2g 

Posted in Recipes

09Jun

Warm Snow Pea & Chicken Salad

Warm Snow Pea & Chicken Salad

Snow peas aren't just for stir-frys. Thinly sliced, their crunchy texture and sweet taste combine with a creamy Asian dressing to make this salad special.

4 servings, 1.25 or 1 1/4 cups each | Active Time: 40 minutes | Total Time: 40 minutes

 

Click here for complete recipe!

Posted in Recipes

27Jan

Healthy Eating

Mediterranean Orzo Salad with Feta Vinaigrette

Healthy Eating

Posted in Recipes

30Dec

Vegetarian Gumbo

Vegetarian Gumbo

Cuisine from the Bayou

Prepared by Celebrity Chef Chris Aikens, of The Food Channel, at New West’s recent Celebrity Chef Diabetes Education Event.

Vegetarian Gumbo!

Click here for the complete recipe...

Posted in Recipes