Recipes: A Fall Dinner Party

the recipes

october 2001

A Fall Dinner Party

Roast Filet of Beef with Spicy Rub

(makes 6 servings + leftovers)

dry rub:
3	tablespoons paprika
2	teaspoons ground cumin
2	teaspoons ground coriander
1 1/2	tablespoons freshly ground black pepper
1	teaspoon ground nutmeg
1/2	teaspoon kosher salt (optional)

1	3-pound (1440 g) fillet mignon, all fat removed

Combine all ingredients of dry rub. Coat the fillet with the rub and place in aluminum foil. Seal tightly and refrigerate for up to a day. Return to room temperature for 1 hour before cooking.
Preheat the oven to 350°F (180° C, Gas Mark 4).
Heat a heavy cast iron pan and brown the beef on all sides. This should take about 5 to 6 minutes total. Place the beef in a roasting pan and roast in oven until a meat thermometer placed in the center of the fillet registers 120°F (50 °C), about 10 to 15 minutes. Allow the beef to rest for 15 minutes covered by aluminum foil before carving.

Per 3-ounce serving:	187 calories (43% calories from fat), 24 g protein, 9 g total fat (3.2 g saturated fat), 2 g carbohydrates, 1 g dietary fiber, 71 mg cholesterol, 55 mg sodium, 550 mg potassium
Diabetic exchanges:	3 lean protein

Potato Gratin

(makes 6 servings)

1	teaspoon butter
4	large baking potatoes, scrubbed
4	cloves garlic, minced
	freshly grated pepper
2 to 3	cups (480 to 720ml) fat-free, low-sodium canned chicken broth

Preheat oven to 450° F (230°C, Gas Mark 8). Butter an oven proof baking dish.
Slice the potatoes thinly. Make layers of the potatoes in the prepared baking dish, slighting overlapping the potatoes to form concentric circles. Top each layer with some of the garlic and pepper. Place on a baking sheet to protect the oven. Fill the dish with the chicken broth. Bake for 20 minutes.
Lower the heat to 350°F (180°C, Gas Mark 4). Continue to bake until the broth is absorbed and the potatoes are done, about another 30 minutes. Allow to rest, then cut into serving pieces. (If baked ahead, reheat before cutting into serving pieces.)

Per serving:	112 calories (4 % calories from fat), 5 g protein, 1 g total fat (0.4 g saturated fat) 3 g dietary fiber, 27 g carbohydrates, 3 g dietary fiber, 2 mg cholesterol, 27 mg sodium, 728 mg potassium
Diabetic exchanges:	2 carbohydrate (bread/starch)

Sautéed Spinach with Mint and Vinegar

(makes 6 servings)

1	teaspoon olive oil
1	medium onion chopped
3	cloves garlic, minced
3	tablespoons red wine vinegar
2 1/2	pounds (1200 g) spinach washed, tough stems removed, coarsely chopped
	freshly ground pepper
1/4	teaspoon kosher salt, optional
1/3	cup (15 g) fresh mint, chopped

Heat the oil in a large sauté pan. Add the onion and garlic; sauté until limp.
Stir in the vinegar and then add the spinach in batches so that as one batch begins to wilt you add another. Season with salt and pepper and serve immediately.

Per serving:	63 calories (17 % calories from fat). 6 g protein, 1 g total fat (0.2 g saturated fat), 10 g carbohydrates, 6 g dietary fiber, 0 cholesterol, 154 ml sodium, 1101 mg potassium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable)

Individual Apple Charlottes with Brandy Cream

(makes 6 servings)

8	apples, McIntosh, Braeburn or Rome, peeled, cored and chopped
1	tablespoon unsalted butter
1/3 to 1/2	cup (63 to 95 g) one-to-one sugar substitute such as Splenda
1	teaspoon ground cinnamon
	grated zest of 1 large lemon
	juice of 1 large lemon
1	teaspoon vanilla extract
	refrigerated butter-flavored spray
8	slices white very thin sliced bread, crusts removed
1/3	cup (80g) low-fat, no sugar frozen whipped topping, thawed
1	tablespoon brandy

Preheat oven to 425°F (220°C, Gas Mark 7). Coat six 1/2-cup individual soufflé cups with butter-flavored spray.
Place the apples, butter, sugar substitute, cinnamon, lemon zest and juice in a heavy pan. Cook, covered, for about 6 minutes. Uncover and stir. Continue to cook over low heat until the apples break down. You can use the back of a wooden spoon to help. You should have a thick purée. Stir in the vanilla. Taste and add more sugar substitute if too tart.
Cut each piece of bread into thirds. Coat each side with spray and use to line the soufflé cups. Cut pieces to cover the bottoms.
Ladle 1/4 cup of apple purée into each cup. Coat the top with cooking spray. Place the dishes on a baking sheet and bake for 10 minutes. Lower the heat to 350°F (180°C, Gas Mark 4) and continue to bake until the bread is browned around the edges and the apples bubble, about 20 to 25 minutes. Cool and unmold onto individual plates.
To serve, combine the thawed frozen topping with the brandy and top each charlotte with a tablespoon of the brandy cream.

Per serving:	175 calories (15% calories from fat), 2 g protein, 3 g total fat (1.3 g saturated fat), 36 g carbohydrates, 4 g dietary fat, 5 mg cholesterol, 108 mg sodium, 215 mg potassium
Diabetic exchanges:	2 1/2 carbohydrate: (1/2 bread/starch, 2 fruit) 1/2 fat

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.