* Exported from MasterCook *

Apple Slices with Citrus-Yogurt Dip

Recipe By : Live Longer and Better p225
Serving Size : 8 Preparation Time :0:30
Categories : Appetizers Fruits

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 medium Empire apples -- cored and sliced
1/4 cup lemon juice
1 cup plain lowfat yogurt
2 tablespoons honey
1 tablespoon frozen orange juice concentrate -- thawed
1 teaspoon grated orange peel
1/2 teaspoon grated lemon peel

Dip apple slices in lemon juice to prevent browning and set aside. Combine remaining ingredients in a small bowl. Cover and refrigerate thoroughly. Serve apple slices with dip.

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* Exported from MasterCook *

Black Bean and Spinach Soup

Recipe By : Hubert Keller
Serving Size : 4 Preparation Time :1:20
Categories : Bean Vegetable

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup black beans
3 tablespoons chopped onion
2 tablespoons chopped celery
1 teaspoon garlic -- finely chopped
1 teaspoon ginger root -- peeled & shredded
1 tablespoon orange zest
freshly ground black pepper -- to taste
5 ounces spinach leaves -- stemmed and rinsed
4 tablespoons nonfat plain yogurt
1 tablespoon fresh cilantro -- coarsely chopped

Sort, wash, and drain the black beans. In a heavy pot, combine the beans, onion, celery, garlic, ginger, orange zest, and pepper to taste. Add 6 cups of water and bring to a boil, stirring occasionally. Lower the heat, cover, and simmer for 1 hour, or until the beans are fully cooked. Meanwhile, wash the spinach leaves. Saute in a nonstick skillet until they are wilted, but still bright green, 2-3 minutes. Add ground pepper and cool. Mince the cooked spinach and set aside.

Spoon 1/3rd of the black beans into a food processor. Puree until completely smooth and transfer back to the soup. Stir the spinach into the soup, return to a simmer, and serve immediately.

Ladle the soup into shallow rimmed soup plates. Spoon nonfat yogurt into the center of each, garnish with 2 orange segments, and sprinkle with fresh cilantro.

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* Exported from MasterCook *

Cabbage Stuffed with Provenle Stuffing

Recipe By : Dee Bell
Serving Size : 4 Preparation Time :0:45
Categories : French Jewish
Main Course Vegetable Main Course
Vegetarian Side Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups Provençale Stuffing -- (see recipe)
8 large green cabbage leaves
1/2 cup grated smoked Provolone cheese
1/2 cup dry white wine, water or broth
1 large tomato -- peeled and chopped
1/4 teaspoon caraway seeds
Salt
Black pepper

Heat oven to 350°F. Prepare Provençale Stuffing. Steam cabbage leaves for about 4 minutes. If you have trouble removing them from the head without cracking them, remove the core from the cabbage head and place the entire head in the steamer for 5 to 6 minutes. The leaves should come off easily now. Put about 3 1/2 tablespoons of stuffing at the base of each leaf and roll up the leaf. Pour wine or broth into a buttered baking dish, sprinkle tomato, caraway seeds into it and place the rolled cabbage leaves into the liquid so they can't roll open. Sprinkle the cabbages with a little salt and black pepper. Cover and bake for 15 minutes, uncover and bake for 10 minutes, sprinkle with Provolone cheese and bake another 5 minutes. Serve warm.

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NOTES : Cabbage leaves rolled up with herbed tomatoes and breadcrumbs.

Feel free to vary this stuffing to use up leftovers like rice and/or cooked sausages, or mushrooms.
Nutr. Assoc. : 5164 810 1198 3186 0 252 0 0

* Exported from MasterCook *

Chile Rellenos With Garlic-Parmesan Sauce

Recipe By : Cooking Light, October 1994, page 90
Serving Size : 12 Preparation Time :0:15
Categories : Meatless

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Red Chile Indian Paint
2 teaspoons vegetable oil
2 cloves garlic -- finely chopped
1/2 cup medium hot red chili powder
3/4 cup water
12 fresh Anaheim chiles -- (2 pounds)
1/2 teaspoon salt
1 teaspoon butter
7 cups finely chopped fresh mushrooms -- (2 pounds)
1/2 cup whole milk
1/4 teaspoon salt
1/8 teaspoon pepper
Vegetable cooking spray
2 cups whole milk
3/4 cup cooked mashed potato
1/2 cup Chablis or other dry white wine
1/2 teaspoon salt
3 cloves garlic -- finely chopped
1 1/2 cups finely grated fresh Parmesan cheese -- (3 ounces)

INSTRUCTIONS FOR RED CHILE INDIAN PAINT:
Heat oil in a small saucepan over medium heat. Add garlic; saute 2 minutes. Stir in chile powder. Add water, stirring with a wire whisk until blended. Remove from heat. Strain the mixture through a fine sieve into a small bowl; discard solids. Chill at least 1 hour.

Make Red Chile Indian Paint; chill mixture for at least 1 hour.

Place chiles on a foil-lined baking sheet; broil 3 inches from heat 12 minutes or until blackened and charred, turning after 6 minutes. Place in a zip-top heavy-duty plastic bag, and seal; let stand for 15 minutes.

Peel and discard skins. Cut a lengthwise slit in each chile; discard seeds, leaving stems intact. Sprinkle 1/2 teaspoon salt over inside cavity of each chile; set aside.

Melt butter in a large saucepan over medium heat. Add chopped mushrooms, and cook for 20 minutes or until liquid evaporates, stirring frequently. Stir in 1/2 cup milk and next 2 ingredients, and cook 8 minutes or until the liquid evaporates, stirring frequently; let cool slightly. Spoon 3 tablespoons mixture into each chile, and fold sides of chile over filling. Place stuffed chiles in a 13 x 9-inch baking dish coated with cooking spray; cover and set aside.

Bring 2 cups whole milk and next 4 ingredients to a boil in a medium saucepan. Reduce heat to medium-low, and cook for 30 minutes or until reduced to 2 cups, stirring frequently; remove from heat. Strain through a fine sieve into a bowl; discard solids. Return sauce to pan, and stir in cheese. Cook over medium-low heat until cheese melts, stirring constantly. Set aside, and keep warm.

Bake chiles, covered, at 425 degrees for 10 minutes. Spoon 2-1/2 tablespoons cheese sauce onto one side of each of 12 plates; place 1 stuffed chile in center of each plate. Pour Red Chile Indian Paint into a small zip-top plastic bag, and snip a tiny hole in 1 corner of bag; drizzle about 1/2 tablespoon "paint" in a zigzag design on other side of the chile. Yield: 12 servings.

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Nutr. Assoc. : 0 0 0 2614 0 2050 0 0 4204 0 0 0 0 0 4113 3186 0 0 3562

* Exported from MasterCook *

Garlicky Mushroom Crostini

Recipe By : Cooking Light YEAR: 1995 ISSUE: October PAGE: 129
Serving Size : 16 Preparation Time :0:09
Categories : Miscellaneous

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons roasted-garlic oil -- divided
6 cups sliced mushrooms -- 1 pound
1/2 cup minced fresh onion
1 clove garlic -- minced
1/4 cup dry white wine
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
32 French baguette slices -- toasted
diagonally cut, in 1/2" thickness

Heat 1 tablespoon oil in a large nonstick skillet over high heat. Add mushrooms, onion, and garlic; sauté 5 minutes. Add wine, parsley, salt, and pepper; sauté 3 minutes or until liquid evaporates. Let cool slightly; finely chop mushroom mixture. Combine mushroom mixture and remaining oil in a bowl; toss well.

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NOTES : To serve, spread 1 tablespoon mushroom mixture over each baguette slice. Yield: 16 appetizer servings (serving size: 2 crostini).
Nutr. Assoc. : 986 0 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Grilled Vegetables

Recipe By : Dee Bell
Serving Size : 6 Preparation Time :1:30
Categories : American Grilled
Summer Vegetable Main Course
Side Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 small zucchini -- halved lengthwise
1 green bell pepper-peeled, cored, seeded -- quartered
1 red bell pepper-peeled, cored, seeded -- quartered
1 large globe eggplant
3/4 cup Grilled Vegetable Marinade -- (see recipe)
2 potatoes (optional) -- cut into 1/2" slices
6 fresh Italian plum tomatoes (optional) -- halved lengthwise

Cut the eggplant into thick slices about 3/4" each. Rub both sides with salt and lay between paper toweling for one hour. Prepare Grilled Vegetable Marinade recipe. Cut zucchini in half lengthwise and sprinkle lightly with salt. Using a vegetable peeler, remove as much of the skin as possible from the peppers. The convex parts will be difficult, so don't bother trying to get it all. Cut peppers in half lengthwise and in half again. Put the peppers between two flat plates until grilling time. Halve the roma tomatoes. Cut the potatoes into 1/2" slices and rub with pure olive oil.

Cook vegetables on a readied grill for about 8 minutes. Potatoes will take about 12 minutes. Turn the vegetables frequently and brush frequently with marinade.

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NOTES : Vegetables grilled with a lemon-olive oil-basil marinade.
Nutr. Assoc. : 0 3572 4695 3234 0 2135 3773

* Exported from MasterCook *

Open-Faced Vegetable Melt

Recipe By : Cooking Light, Nov/Dec 1993, page 114
Serving Size : 2 Preparation Time :0:23
Categories : Sandwiches

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 teaspoon olive oil
1/4 cup thinly sliced onion
1/2 small zucchini -- (1/2 cup)
halved lengthwise and sliced
1 clove garlic -- minced
1/2 cup seeded coarsely chopped unpeeled tomato
1/4 cup commercial roasted red bell peppers
drained and coarsely chopped
1/4 teaspoon dried whole thyme
1/8 teaspoon pepper
1/2 cup shredded provolone cheese -- (2 ounces)
1 piece Italian bread -- (5-inch) split
lengthwise and toasted -- (1/4 pound)
1 tablespoon grated Parmesan cheese

Heat oil in a medium-size nonstick skillet over medium heat. Add onion, zucchini, and garlic; saute 5 minutes or until tender. Add tomato and next 3 ingredients; cook 1 minute.

Sprinkle 2 tablespoons provolone cheese over each bread half; top each half with 1/2 cup vegetable mixture. Sprinkle remaining 1/4 cup provolone cheese and Parmesan cheese evenly over vegetable mixture. Broil 3 inches from heat 2 minutes or until cheese melts. Yield: 2 servings.

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Serving Ideas : Serve immediately.

NOTES : This meatless sandwich resembles a French bread pizza.
Nutr. Assoc. : 0 0 0 0 0 5296 1106 0 0 0 1198 0 0 0

* Exported from MasterCook *

Saute of Mixed Vegetables

Recipe By : Cooking Light YEAR: 1995 ISSUE: Nov/Dec PAGE: 188
Serving Size : 8 Preparation Time :0:00
Categories : Vegetable

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cauliflower florets
2 cups sliced green beans -- cut into 1" pieces
1 1/2 cups diagonally sliced carrot
1 1/2 cups cubed peeled chayote -- * see note
1 tablespoon vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
2 cloves garlic -- finely chopped
3/4 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/3 cup chopped fresh cilantro

Bring 3 quarts of water to a boil in a large Dutch oven. Add the cauliflower, and cook for 3 minutes. Add green beans, carrot, and chayote; cover and cook an additional 4 minutes. Drain and rinse under cold water; drain well, and set aside. Heat oil in pan over medium heat. Add onion, bell pepper, and garlic; cover and cook for 8 minutes or until tender, stirring occasionally. Add cauliflower mixture, salt, cumin, and pepper; cover and cook an additional 5 minutes or until thoroughly heated. Remove from heat, and
stir in cilantro.

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NOTES : Zucchini can be substituted for chayote, if desired. Serving size: 1 cup.
Nutr. Assoc. : 2512 3568 20024 2535 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Spinach With Chili Oil

Recipe By : Cooking Light YEAR: 1995 ISSUE: October PAGE: 131
Serving Size : 5 Preparation Time :0:05
Categories : Vegetable

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon chili oil
1 clove garlic -- minced
20 ounces fresh spinach
1/4 teaspoon salt
1/4 teaspoon pepper

Heat oil in a large Dutch oven or wok over medium-high heat. Add garlic; sauté 1 minute. Add spinach, salt, and pepper; toss well. Cover and cook 5 minutes or until spinach wilts, stirring well after 2 minutes.

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NOTES : Serving size: 1/2 cup.
Nutr. Assoc. : 4267 0 0 0 0

* Exported from MasterCook *

Stuffed Zucchini

Recipe By : Frances Bolton
Serving Size : 6 Preparation Time :0:45
Categories : Appetizer Main Course
Side Dish Vegetable
American

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 medium zucchini
2 tablespoons butter
1 cup chopped fresh mushrooms
2 tablespoons all-purpose flour
1/4 teaspoon crushed oregano
1 cup grated Jack cheese
2 tablespoons chopped pimiento or green onions
1/4 cup grated Parmesan cheese -- garnish

Cook whole zucchini in boiling salted water about 10 minutes, or until tender; drain. Cut in half lengthwise. Scoop out centers, leaving a 1/4 inch shell; chop scooped out portion and set aside.

Melt butter in a large skillet; sauté mushrooms about 3 minutes or until tender. Stir in flour, oregano; remove from heat. Stir in Jack cheese and pimiento or green onion; stir in reserved chopped zucchini. Heat mixture through.

Preheat broiler. Fill zucchini shells, using approximately 1/4 cup filling for each. Sprinkle with Parmesan cheese. Broil several inches from source of heat for 3 - 5 minutes or until hot and bubbly.

Note: Stuffed zucchini may be assembled in advance, covered and refrigerated up to 4 hours. Broil for 5 - 7 minutes instead of 3 - 5.

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NOTES : Broiled zucchini stuffed with mushrooms in their own thickened juices, herbs and Jack cheese.

Very good!
Nutr. Assoc. : 0 0 2673 0 3133 26152 4487 0

* Exported from MasterCook *

Vegetable Filling

Recipe By : Slim Ways Mexican p 125
Serving Size : 4 Preparation Time :0:25
Categories : Meatless Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons vegetable oil
1 1/2 cups onions -- thinly sliced
1 1/4 cups red bell pepper -- julienned
1 medium jalapeno -- seeded & julienned
1 clove minced garlic
1 1/2 cups zucchini -- halved & sliced thin
1 1/2 cups yellow squash -- halved & sliced thin
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. In a large nonstick skillet, heat oil. Add onions, bell pepper, jalapeno pepper, and garlic. Cook over medium heat, stirring frequently, 8 minutes, until veggies are tender.
2. Add zucchini, yellow squash, salt, and black pepper to onion mixture. Cook, covered, 10 minutes, until zucchini is tender-crisp.

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* Exported from MasterCook *

Vegetarian Minestrone

Recipe By : Cooking Light YEAR: 1996 ISSUE: Jan/Feb PAGE: 128
Serving Size : 4 Preparation Time :0:00
Categories : Vegetable

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
3/4 cup chopped onion
3 cups water
2 cups diced zucchini
1 cup diced carrot
1 cup drained canned cannellini beans
or
other white beans
3/4 cup diced celery
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/8 teaspoon coarsely ground pepper
14 1/2 ounces diced tomatoes -- undrained
1 clove garlic -- minced
1/4 cup uncooked ditalini
or
elbow macaroni
4 teaspoons grated Parmesan cheese

Heat oil in a large saucepan over medium-high heat. Add onion; sauté 4 minutes or until lightly browned. Add water and next 10 ingredients (water through garlic); bring to a boil. Cover, reduce heat to medium-low, and cook 25 minutes. Add pasta; cover and cook an additional 10 minutes.

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NOTES : This earthy, elegant soup is probably one of our most economical, using ingredients that are commonly on hand. To serve, ladle into individual bowls, and sprinkle with cheese. Yield: 4 servings (serving size: 1-1/2 cups soup and 1 teaspoon cheese).
Nutr. Assoc. : 0 0 0 5663 0 26386 0 0 0 0 0 0 0 0 0 26044 0 0 0

This was hard to do! I'm a high-carb girl myself. I hope you aren't vegan!

You really should read the information available at drmirkin.com on the diabetic diet. Dr. Mirkin says that diabetics should eat only unrefined carbohydrates, such as BROWN rice, not white. No bread, pasta or any flour products. Whole grains do not enter the blood stream rapidly, therefore do not produce the spike in blood sugar. Go to the website and click on Diabetes on the left.

Potatoes and rice are the worst as far as the glycemic index is concerned. Other refined grains are not great either. Grains also have a lot of protein, however, so try whole grains to get that benefit. I get plenty of protein just from wheat. Dairy is also a good source. Getting enough protein is secondary, however, to getting enough vitamin B12, calcium, and iron. You are more likely to be deficient in minerals than in protein with a vegetarian diet.