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  march 2000
A Tuscan Supper

Capellini with Tomatoes, Garlic, and Basil

(makes 6 servings)

olive oil cooking spray
8large cloves garlic, thinly sliced
3cups (960 g) seeded and diced fresh tomatoes
1cup (60 g) fresh basil leaves, roughly chopped
1/2teaspoon (2.5 ml) kosher salt (optional)
freshly ground pepper to taste
8ounces (240 g) capellini
1tablespoon (15 ml) olive oil
3tablespoons (27 g) shaved Parmesan cheese

  1. Lightly coat a heavy nonstick skillet with cooking spray. Place over medium heat and add the garlic slices. Cook slowly until garlic is lightly and evenly browned. Reduce heat to low and add tomatoes, basil, salt (if using), and pepper. Cook just until the tomatoes are heated through, about 3 minutes.
  2. Meanwhile, cook capellini according to package directions to al dente; drain and place on a pasta plate or in a large bowl. Drizzle pasta with olive oil and toss to evenly coat. Arrange the hot tomato mixture on top and sprinkle with Parmesan cheese shavings. Serve at once, tossing the mixture as you serve.
Per serving:201 calories (18% calories from fat), 7 g protein, 4 total fat (1.0 g saturated fat), 34 g carbohydrates, 2 g dietary fiber, 3 mg cholesterol, 70 mg sodium
Diabetic exchanges:2 1/2 carbohydrate (bread/starch), 1/2 fat


Cauliflower with Toasted Bread Crumbs

(makes 6 servings)

When touring the villages of Tuscany, we were offered cauliflower made in this manner at several different restaurants and inns. Since our market is now offering beautiful heads of fresh cauliflower at very reasonable prices, we're including this delicious dish for our Tuscan supper. If your market offers the little mini heads of cauliflower (about 4 inches, 10 cm, in diameter), use them. Otherwise a large head will also work; just trim off the coarse outer leaves, leaving the more tender inner leaves in place.

3small or 1 large head cauliflower
olive oil cooking spray
2tablespoons (30 ml) olive oil
1/2cup (30 g) fine fresh bread crumbs*

  1. Cut the stem of each cauliflower off at the base, so that the head will stand upright. Trim off outer tough leaves. Cut an X in the bottom of each stem. Place on a rack in the bottom of a large stockpot and add 1 inch of water.
  2. Bring water to a boil and place the cauliflowers on the rack. Cover the pot and steam until tender, about 15 to 20 minutes (depending on size of cauliflower), until tender but still crisp.
  3. Remove the cauliflowers from the pot and drain in a colander.
  4. Meanwhile, lightly coat a heavy nonstick skillet with cooking spray. Add olive oil and place over medium heat. Add the bread crumbs and cook, stirring constantly, until the crumbs are nut brown. Be careful to not burn.
  5. Arrange the cauliflowers on a serving platter. Top with browned bread crumbs. Serve hot or at room temperature.
Per serving:102 calories (39% calories from fat), 4 g protein, 5 g total fat (0.6 g saturated fat), 12 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 86 mg sodium
Diabetic exchanges:1 carbohydrate (2 vegetable), 1 fat

*fresh bread crumbs can be made in seconds in a food processor or blender--1 slice of soft bread will yield about 1/2 cup soft bread crumbs.


Roasted Peppers Stuffed with White Beans

(makes 6 servings)

olive oil cooking spray
3large red bell peppers with stems
1tablespoon (15 ml) olive oil
1small white onion, finely chopped
115-ounce (450 g) can white beans, drained
1teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
freshly ground pepper to taste
1/4cup (15 g) chopped flat-leaf parsley

  1. Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a baking sheet with cooking spray.
  2. Cut the peppers lengthwise, cutting the stems in half. Remove the seeds and membrane. Arrange pepper halves, cut side up, on prepared baking sheet and roast for 25 to 30 minutes, until peppers are tender.
  3. Meanwhile, heat olive oil in a large nonstick skillet. Add onion and sauté until onion is limp, but not browned, about 4 minutes. Stir in drained beans, rosemary, pepper, and parsley. Cook for a minute or two, tossing to mix. Remove from heat and set aside.
  4. When peppers are done, arrange on a serving platter and fill with bean mixture. Serve hot or at room temperature.
Per serving:105 calories (23% calories from fat), 4 g protein, 3 g total fat (0.3 g saturated fat), 17 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 151 mg sodium
Diabetic exchanges:1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable), 1/2 fat


Fennel Salad with Celery and Parsley

(makes 6 servings)

2cups (174 g) thinly sliced fresh fennel
2cups (240 g) thinly sliced celery
1cup (60 g) minced fresh parsley
2tablespoons (30 ml) olive oil
1tablespoon (15 ml) balsamic vinegar
1/4teaspoon (1.25 ml) Dijon mustard
salt (optional) and freshly ground pepper to taste

  1. In a large salad bowl, combine fennel, celery, and parsley.
  2. In a small cup, whisk together olive oil, balsamic vinegar, and Dijon. Season with salt (if using) and pepper. Drizzle over salad and toss. Serve at once.
Per serving:61 calories (65% calories from fat), 1 g protein, 5 g total fat (0.6 g saturated fat), 5 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 61 mg sodium
Diabetic exchanges:1/2 carbohydrate (1 vegetable), 1 fat

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