Search results matching tag 'Recipe'

Tortilla

zrebiec — Sun, 21 Dec 2008 17:33:30 GMT

abqmom’s tortilla recipe

Servings: It definitely depends on size, but it will usually make 12 tortillas.

Total carbohydrate:
Entire recipe is 191 and 7 grams fiber.
Each tortilla (12 per recipe) 16 grams Carb

Mix:
2 cups flour
1 tbs baking powder
1/2 tsp salt

Then add:
2/3 cup WARM water with 2 tbs oil added.
Add enough additional water to make dough into a moist but not sticky ball. (If you add too much, just add enough flour to adjust texture.)

Allow dough to sit for 1/2 hour to 2 hours covered with plastic wrap or in an airtight container.

Tear dough into golf-ball sized pieces.
Holding ball in your fingers, palm on top; use fingers to gently "cup" ball, rolling edges toward center of bottom. (If this is too confusing, just roll the thing in a ball with as little handling as possible.)

Using a rolling pin and a lightly floured surface, roll each ball into a 6-8" round.

Lift and place on iron skillet. When top begins to puff with bubbles, use forks to flip.
Cook for 1 minute more and remove. Stack warm tortillas together in a tea towel to make them pliable.

Note:
A more glycemic load friendly recipe is to use 1 cup whole wheat flour, 1/4 cup wheat or oat bran and 3/4 cup unbleached flour. Increase water as needed, since whole-wheat grains usually require a bit more water to become pliable.

Whole Wheat Pizza Crust

zrebiec — Sun, 21 Dec 2008 17:32:21 GMT

abqmom’s Whole Wheat Pizza Crust

Yields: two full 10” crusts or three thin crusts (16 total slices in the full crust; 24 in thin crust).

Nutrition: 70 calories per regular slice; 7 gms total carbohydrate (subtracting 2.5 g fiber).
47 calories thin crust and 5.3 net carbs.

Bake: "hot" 450 degree oven

"Many here have tried the recipe and have found that it was much kinder on their blood sugars than the usual pizza."

What follows is the original recipe and
directions on cutting the recipe in 1/2.

Combine ingredients in a bowl:

1 1/2 cups whole wheat flour
3/4 cup wheat bran
1 tsp. salt
2 Tbs. quick rise yeast
1 cup warm water with 3 tbs olive oil

Mix in a large bowl until blended; beat on high for 2 - 3 minutes to stimulate gluten.

(optional) 1 tsp. dried rosemary, 1 tsp. dried basil, 1/2 tsp. dried ground chipotle powder

Slowly add enough unbleached white flour until dough is thick, about 1 cup.

Turn onto a floured surface using a spatula to clear sides of bowl.
Sprinkle top of dough with a little more flour - not a lot.

Flour your hands and turn the edges into the center, then turn the top towards the bottom, pressing in with the heels of your hands.
Continue to add flour as you knead until dough is soft and elastic - 1/2 - 1 cup more.

Let dough rest on floured surface for at least 10 minutes, but it will be more pliable if you can let it sit for about 45 minutes.

Divide into three even portions.
Flour a piece of parchment paper or grease the bottom of a pizza pan, then lightly sprinkle with cornmeal (it will absorb the "sweat" of the pizza dough as it cools).

Using a rolling pen, place one section of dough on floured parchment or floured surface.
Start in the center and press towards the edge, rotating 1/8 turn with each roll.
Continue rolling out until dough is a 12 - 14 inch circle.
Using your finger and thumb, pinch a small crust at the end.

Note - if you're using a pizza pan, move the crust to the pan when it is spread about half the size of the pan, and then continue to process until it reaches the edge.

For sauce, use 1 small can tomato sauce, 1 small can tomato paste, 1/4 cup red wine, and fresh herbs to taste. Top with a mix of low fat mozzarella, parmesan, and asiago cheeses.

Options: spread with Pesto and top with a mix of gruyere and low fat mozzarella cheese, prosciutto, fresh thin tomato slices and fresh pineapple.

The trick to a crisp crust is a really hot oven (450), and a pizza stone with parchment paper does wonders.
I wouldn't try cutting the batch down, since using less yeast does not always work out well. Instead, I make the other crusts, put them in the oven for about 5 minutes or so, just until the top barely starts to brown, then freeze after completely cooling.

Leftover dough options: the rest of the crust makes great dinner rolls or a loaf of " French" bread.
Bake at 375 - the bread about 40 minutes once it's risen and the rolls about 15 - 20.
The rolls can be separated and frozen, too.

Hope it works for you. Let me know.

Lowfat pumpkin muffins

zrebiec — Sun, 21 Dec 2008 17:31:07 GMT

I've been on a quest for some time to make some muffins I could "afford" in the morning. This is my latest concoction. They aren't light and fluffy like Starbuck's, but they are reasonable in carbs, fat, and calories. They end up at 16 g of carbs per muffin after subtracting fiber. (I didn't use artificial sweetener, because I don't want my kids eating the chemicals and find that they just taste better using "real" ingredients.)

Lowfat Pumpkin Muffins

1 cup pureed pumpkin
2 eggs
¼ cup sugar
2 tbsp unsulfured molasses
2 tbsp canola oil
1 tbsp pure vanilla
1 tbsp pumpkin pie spice
1 cup unbleached flour
½ cup whole wheat flour
1/3 cup wheat bran
1 tbsp. baking powder
1/4 tsp salt

Preheat oven to 425F. Mix first 7 ingredients together until well blended. In a separate bowl, blend all other ingredients, then gently fold into muffin mix. Stir just until blended. Spoon into 12 muffin cups and bake for 12 – 15 minutes.

1283 calories in recipe; 107 per muffin
28 g protein in recipe; 2.3 per muffin
212 g carbohydrates in recipe; 17.6 per muffin
19 g fiber in recipe; 1.6 per muffin
38 g fat in recipe; 3.2 per muffin

abqmom

Taboule Salad

zrebiec — Sun, 21 Dec 2008 17:29:09 GMT

So here's my starter recipe for Taboule salad. Like all good recipes, add a bit of this or that, delete some o' this or that, and you'll be able to customize this to suit your tastes.

For 6 servings:
2 cup pre-soaked bulgur*
3 cups minced fresh parsley (I often use dried - taste is different, but okay)
1/4 cup finely chopped mint (or 4teaspoons of dried mint or a "good splash" of mint extract)
2 scallions finely chopped (any onion can work)
1/4 teaspoon black pepper (I use more)
1/4 teaspoon ground cumin (I use more)
2 tomatoes cut into 1/2inch cubes
3 tablespoons lemon juice (I use more)
3 tablespoons oil (olive, canola, safflower, or a mixture)

*To presoak bulgur: 1 cup bulgur in a bowl. Add 1 cup room temp water onto bulgur. Let sit (stand?) for 30-60-90 minutes 'til edible w/o breaking your teeth.

In a large bowl, gently mix together all ingredients EXCEPT for the lemon & the oils, with a wooden spoon.

Add lemon, toss & chill for at least an hour to blend the flavors.

Before serving toss gently again with oil.

Serve in a mound on a bed o' good lettuce, add cucumber slices and/or yoghurt.

Being the lazy and/or forgetful type, I add the oil with the lemon before refrigerating.
===============

My bag o' bulgur sez that 1 serving = 1/4 cup DRY bulgur (so, technically, this recipe should make 8 servings, but since it's yummy it only serves 6 ;-) ). 1/4 dry amounts to 30gm carbo, of which 7 are dietary fiber.
------------------------------
Laurie.not an MD
Type 1 since teen years (~30 years)
Chronic optimist

Beef, Bean, Barley Stew

zrebiec — Sun, 21 Dec 2008 17:25:23 GMT

"Beef," Bean, and Barley Stew

1 lb. (450 g) dry Peruano beans, rinsed and picked over
1 3-inch (7.5 cm) piece kombu (dried seaweed)
8 ounces (225 g) "beef chunks" TVP (Texturized Vegetable Protein), dry
hot water
1 small onion, chopped
3 cloves garlic, crushed
4 cups (960 ml) veggie broth
1 14.5 ounce ( 410 g) can diced tomatoes, undrained
2 carrots, chopped
1/4 medium head cabbage, shredded
1/3 cup (80 ml) quick-cooking barley
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon dried rosemary
salt and pepper to taste

Soak beans overnight in fresh water with kombu.
In the morning, drain and place in crockpot (include kombu).
In small bowl, place dry TVP and pour enough hot water over chunks to completely cover with liquid.
Add broth, onion, carrots, garlic, and barley to crockpot.
When TVP is reconstituted add also, including any remaining liquid. Add more water if needed. Cook on high.
When beans have cooked to the point where they are no longer crunchy, add can of diced tomatoes with juice.
Stir in shredded cabbage, and cook on high for 30-45 minutes longer. Season with salt and pepper to taste, serve to compliments! Serves 8.
Note: the kombu adds little to no flavor to the recipe and should completely disintegrate into the soup through cooking. If pieces are still visible and not aesthetically pleasing to you, the kombu can be removed before serving. Kombu cooked with beans renders them more digestible, and reduces the fragrant side effects

This soup freezes beautifully, and makes a wonderful lunch to take to work!

Nutrition Facts
Per serving:
Calories 210
Calories from fat 8
Total carbohydrates 29g
Fiber 13g
Protein 17g
Vitamin A 87% RDA
Vitamin C 28% RDA
Calcium 9% RDA
Iron 21% RDA

~VOW
Diagnosed Type 2 12-2002

Flourless Chocolate Cake

zrebiec — Sun, 21 Dec 2008 17:23:56 GMT

Flourless Chocolate Cake with Berries, Melba Sauce and White Chocolate Cream

Here is the recipe for the flourless chocolate cake. It comes from a book called Prime Cut by Diane Mott Davidson whose main character is a caterer and the recipes are woven throughout the book.

7 ounces (1 1/4 sticks) unsalted butter
7 ounces best-quality bittersweet (semi-sweet) chocolate (recommended brands: Lindt bittersweet, Bernard C. semi-sweet, Godiva Dark)
1 Tablespoon espresso or strong coffee
5 large eggs, separated
2 tablespoons best-quality unsweetened cocoa (recommended brand: Hershey's premium European Style)
7 Tablespoons granulated sugar
1 Tablespoon vanilla extract
1 small package fresh blueberries (approx. 6 ounces)
1 small package fresh raspberries (approx. 6 ounces)
Melba Sauce (recipe follows)
White Chocolate Cream (recipe follows)

Place the oven rack in the middle to lower (not the lowest) part of the oven. Preheat the oven to 350 degrees F. Butter the bottom and sides of a 10 inch springform pan. Make sure you have the bottom of another 10 inch springform pan on hand.

Place the butter, chocolate and coffee in the top of a double boiler and melt over boiling water. Transfer to a bowl and allow to cool slightly, then stir in the egg yolks and whisk until smooth. Sift the cocoa and sugar together, then sift this mixture directly into the chocolate mixture and stir until smooth. Stir in the vanilla and set aside. Beat the egg whites to peaks. Fold half the egg whites into the chocolate mixture, then pour the chocolate mixture on top of the remaining egg whites and fold in. Pour the batter into the prepared pan and set it on the lower rack of the oven. Bake for 25 minutes, or until the cake is puffed and the center no longer appears moist.

Remove the cake from the oven and immediately press another springform pan bottom onto the cake to deflate it. Allow the cake to cool on a rack.

When the cake is cool, remove the springform ring and place the cake on a serving platter. Decorate the top with concentric rings of blueberries and raspberries. When serving, ladle dollops of melba sauce and White chocolate cream on top of each slice.

Makes 8 to 12 servings.

Melba Sauce

1/2 cup currant jelly
2 (6 ounce) packages fresh raspberries (approximately 1 cup after sieving)
2 teaspoons cornstarch
7 tablespoons sugar

Heat the jelly and sieved raspberries in the top of a double boiler (placed directly on the burner) over medium heat until bubbly, about 4 or 5 minutes.

Remove from the direct heat and place on top of the bottom of the double boiler that is filled with boiling water. Mix the cornstarch with the sugar and stir into the jelly mixture. cook and stir until thickened and clear. Remove from the heat, cool, and chill at least an hour before serving.

White Chocolate Cream

6 ounces best quality white chocolate, coarsely chopped
1 1/2 cups whipping cream

Over low heat, melt the chocolate with 3/4 cup of the cream, stirring constantly. When the mixture is melted and smooth, remove from the heat. Pour into a bowl and stirring occasionally, allow the mixture to come to room temperature. Whip the remaining cup of cream and whisking constantly to ensure smoothness, stir into the chocolate mixture. Chill before serving.

I've never made the Melba sauce. I have served this with only the fruit on top, and without fruit with White chocolate cream, and I have served it plain.

I have made it using Ghiradelli semi-sweet chocolate bars that I get in the market and it comes out fine.

Ellen
Type II, Lantus and Novalog

"If you believe you can or if you believe you can't, you will." Henry Ford

Adzuki Apple Stew

zrebiec — Sun, 21 Dec 2008 17:21:40 GMT

Adzuki Apple Stew

1 lb. dry adzuki beans, rinsed and picked over
1 3-inch piece Kombu
5 slices fake bacon, chopped
1/2 white onion, chopped
2 teaspoons garlic, minced
2 cups veggie broth (or more)
1 14.5-oz can diced tomatoes
2 stalks celery, chopped
1/3 cup diced dried apple
1/2 cup red wine (optional)
2 sticks cinnamon, broken into large pieces (optional)
salt and pepper to taste

Soak beans overnight in water with Kombu. In the morning, drain the beans and keep the Kombu in the pot. Add fake bacon, onion, garlic, broth, tomatoes (juice and all), red wine, and apples. Cook on high in crockpot. A couple of hours before serving, add cinnamon sticks.

Serves 8

Per serving:
230 calories
17.8g protein
0.7g fat
40g carbohydrate
15.6g fiber
37mg calcium
7mg iron
730mg potassium
358mcg folate

NOTE: Kombu is a dried seaweed when added to beans, increases their digestibility. (that's a nice way of saying the beans will make you fart less) Kombu will disintegrate completely in the long cooking process. However, if you still find pieces of it, it can be removed for aesthetic reasons.

~VOW
Diagnosed Type 2 12-2002

Caribbean chicken stew

zrebiec — Sun, 21 Dec 2008 17:19:41 GMT

This was very popular with my family tonight.
It can be made with sweet potatoes instead of pumpkin/squash. It can be made up to 3 days ahead and is freezable.

Caribbean Chicken Stew.

3tbsp all purpose flour
1/2 tsp (2mL)each salt and pepper.
2lbs (1kg) Chicken thighs.
2 tbsp (25mL) vegetable oil.
1 large onion.
2 cloves garlic minced
2 jalapeno peppers seeded and finely chopped or 1/4 tsp hot pepper flakes.
1 1/2 tsp curry powder or 1 tbsp curry paste
1 tsp dried thyme.
1/2 tsp marjoram.
1 1/2 cups chicken stock.
1 3/4 lbs squash/pumpkin cubed or 3 sweet potatoes
2 zucchini
1/4 cup coriander or parsley.
In plastic bag combine flour, salt and pepper. In batches add chicken. Shake to coat. In Dutch oven, heat half the oil over medium heat. Brown chicken about 6 mins. Transfer to a plate. Add remaining oil to pan, reduce heat to medium. Add onion, garlic, jalapenos, curry powder thyme and marjoram. Cook for 5 mins or until softened. Add stock. Bring to boil. Return chicken and any juices to pan; cover and simmer for 20 mins.
Add peeled (I leave skins on as they are fine to eat as well)and cut pumpkin and zucchini in chunks. Add squash, simmer 15 mins. Add zucchini. cook 5 mins. When ready to serve, stir in coriander.

Enjoy.
Kiwi
To Motivate, Add Water
"Fear is a reaction, Courage is a decision"

Pumpkin Recipes

zrebiec — Sun, 21 Dec 2008 17:17:53 GMT

Kiwi's,

Pumpkin Pie

I did a combination of the crust of the second with the 'filling' of the first recipe. I used individual dollops of whipped cream with pecans and ginger as asked for as a decoration. It was good!

It's light (in texture) and rich at the same time.

Serving: Serves: 16
Cook Time: 30 minutes plus chilling
Total Time: 1 hour 50 minutes plus chilling
Crumb Crust:

1 cup graham-cracker crumbs
3 tablespoons margarine or butter, melted
2 tablespoons sugar

Pumpkin Filling:

2 packages (8 ounces each) cream cheese, softened
1 1/4 cups sugar
1 can (16 ounces) solid-pack pumpkin (not pumpkin-pie mix)
3/4 cup sour cream
2 tablespoons bourbon or 2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/4 teaspoon salt
4 large eggs

Sour-Cream Topping:

1 cup sour cream
3 tablespoons sugar
1 teaspoon vanilla extract
Crystallized ginger strips for garnish

1. Preheat oven to 350 degrees F. In 9" by 3" springform pan, with fork, stir graham-cracker crumbs, melted margarine or butter, and sugar until moistened. With hand, press mixture onto bottom of pan. Tightly wrap outside of pan with heavy-duty foil to prevent leakage when baking in water bath later. Bake crust 10 minutes. Cool completely in pan on wire rack.
2. In large bowl, with mixer at medium speed, beat cream cheese until smooth; slowly beat in sugar until blended, about 1 minute, scraping bowl often with rubber spatula. With mixer at low speed, beat in pumpkin, sour cream, bourbon or vanilla, cinnamon, allspice, and salt. Add eggs, 1 at a time, beating just until blended after each addition.

3. Pour pumpkin mixture into crust and place in large roasting pan. Place pan on oven rack. Carefully pour enough boiling water into pan to come 1 inch up side of springform pan. Bake cheesecake 1 hour 10 minutes or until center barely jiggles.

4. Meanwhile, prepare Sour-Cream Topping: In small bowl, with wire whisk, beat sour cream, sugar, and vanilla until blended. Remove cheesecake from water bath, leaving water bath in oven, and spread sour-cream mixture evenly over top. Return cake to water bath and bake 5 minutes longer.

5. Remove cheesecake from water bath to wire rack; discard foil. With small knife, loosen cheesecake from side of pan to help prevent cracking during cooling. Cool cheesecake completely. Cover and refrigerate cheesecake at least 6 hours or overnight, until well chilled. Remove side of pan to serve. Garnish with crystallized ginger.
Based on individual serving.

Calories: 310
Total Fat: 20 g
Saturated Fat: 10 g
Cholesterol: 95 mg
Sodium: 225 mg
Carbohydrates: 30 g
Protein: 5 g

Pumpkin Cheesecake with Oat-Walnut Crust

This luscious reduced-fat cheesecake, with a crust full of nutritional goodies, is really a very creamy pumpkin pie that easily could become a traditional favorite on Thanksgiving or any special family dinner.

2/3 cup old-fashioned rolled oats
1/2 cup walnuts
1/2 cup toasted wheat germ
2 tablespoons plus 1 cup firmly packed light brown sugar
2 packages (8 ounces each) reduced-fat cream cheese (Neufchatel)
16 ounces soft silken tofu, drained
1 can (16 ounces) solid-pack pumpkin puree (not pumpkin pie filling)
2 large eggs
2 large egg whites
2 tablespoons dark rum or bourbon
1-1/2 teaspoons vanilla extract
1-1/2 teaspoons cinnamon
1 teaspoon allspice
1 teaspoon ground ginger
1/2 teaspoon salt

1. Preheat oven to 350°F. Place oats and walnuts on baking sheet and bake 5 minutes until lightly toasted. Transfer to food processor. Add wheat germ and 2 tablespoons brown sugar and pulse until finely ground. Transfer to a 9-inch springform pan and press mixture into bottom of pan.

2. In food processor (no need to rinse), combine cream cheese, tofu, pumpkin puree, whole eggs, egg whites, rum, vanilla, cinnamon, allspice, ginger, salt, and remaining 1 cup brown sugar and process until smooth. Pour batter into springform pan.

3. Bake 1 hour. Turn oven off, prop oven door open slightly and let cake stand 45 minutes in turned-off oven. Cool to room temperature, then chill overnight before serving.

Nutritional Information

Per serving: 294 calories, 14g total fat, 6.4g saturated fat, 3.8g monounsaturated fat, 3g polyunsaturated fat, 2.9g dietary fiber, 11g protein, 31g carbohydrate, 64mg cholesterol, 280mg sodium.
Good source of: beta-carotene, copper, fiber, iron, thiamin, isoflavones, magnesium, riboflavin, selenium, thiamin, zinc.
Servings 12
Prep Time 2 hours 5 minutes plus chilling Kiwi

To Motivate, Add Water
"Fear is a reaction, Courage is a decision"

Tofu pudding

zrebiec — Sun, 21 Dec 2008 17:16:11 GMT

Tofu Pudding!

1 pkg silken soft tofu (12 oz)
1 pkg silken firm tofu (12 oz)
(try to get low fat, if you can!)
1/2 cup Soy Slender soymilk drink (chocolate flavor)
1 tbsp real vanilla extract
1/4 cup cocoa
3 pkt Splenda, or 2 pkt Stevia
1/4 cup semi-sweet chocolate chips, MELTED

Put all ingredients in food processor and buzz until ingredients are thoroughly blended.

Makes 4 servings, about 1 cup each.

Nutritional Data:
145 calories per serving
51 cals from fat
6 g fat
70 mg cholesterol
13 g carbohydrate
2 g fiber
11 g protein
4% calcium
13% iron

~VOW
Diagnosed Type 2 12-2002