marsha-tbay
Well-known member
California Goat Cheese Pesto - 1g carb, 0g fiber
4 ounces soft goat cheese, crumbled
1 cup packed flat-leaf parsley leaves (1-2 bunches)
1/2 cup packed fresh oregano leaves (1 bunch)
2 tablespoons water
1 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
Place all ingredients in a food processor; pulse a few
times, then process until fairly smooth, or to the
desired consistency, scraping down the sides
occasionally.
Makes about 1 cup
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per 2-tablespoon serving: 43
calories; 3 g fat (2 g sat, 1 g mono); 7 mg
cholesterol; 1 g carbohydrate; 3 g protein; 0 g fiber;
145 mg sodium.
Source: EatingWell, August/September 2005
Formatted by Chupa Babi in MC: 07.14.07
The taste of soft goat cheese is more present in this
California version of pesto than Parmigiano-Reggiano
is in a basil pesto. Consider it a multidimensional
recipe: dip, sauce and spread.
Turkish Red Pepper Spread - Muhammara
1/4 cup chopped walnuts
1 7-ounce jar roasted red peppers, rinsed
1/2 cup fresh breadcrumbs (see Tip)
1 large clove garlic, crushed
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice, or to taste
1 1/2 teaspoons ground cumin
1/4 teaspoon crushed red pepper
Salt
1. Toast walnuts in a small dry skillet over medium
heat, stirring, until fragrant, 2 to 3 minutes.
Transfer to a small bowl and let cool.
2. Combine all ingredients in a food processor and
process until smooth. Adjust seasoning with more lemon
juice and salt, if desired.
Makes about 3/4 cup
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per tablespoon: 41 calories; 3
g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g
carbohydrate; 1 g protein; 1 g fiber; 65 mg sodium; 14
mg potassium.
0 Carbohydrate Servings
TIP: To make fresh breadcrumbs: Trim crusts from firm
sandwich bread. Tear bread into pieces and process in
a food processor until coarse crumbs form. One slice
of bread makes about 1/3 cup crumbs.
Source: EatingWell, May/June 1997
Formatted by Chupa Babi in MC; 07.14.07
Enriched with walnuts and olive oil, a jar of roasted
peppers quickly turns into muhammara, a spread from
southeast Turkey. Serve on Toasted Pita Crisps or
crisp sesame crackers.
==========================
Feta Herb Spread - 4g carbs, 0g fiber
1 32-ounce container low-fat or nonfat plain yogurt
1 clove garlic, crushed and peeled
1/2 teaspoon salt, or to taste
1 cup crumbled feta cheese (about 4 ounces)
1 tablespoon extra-virgin olive oil
2 teaspoons chopped fresh parsley
1 teaspoon dried oregano
1. Line a sieve with cheesecloth and spoon in yogurt.
Set the sieve over a bowl, leaving at least 1 inch
clearance at the bottom. Cover and refrigerate for at
least 8 hours or overnight.
2. Place garlic on a cutting board, sprinkle with salt
and mash into a paste with the side of a chef's knife.
Transfer to a medium bowl. Add the drained yogurt
(discard whey) and whisk until smooth. Stir in feta
cheese, oil, parsley and oregano.
Makes 10 servings, 1/4 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes plus at least 8 hours draining
time
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per serving: 65 calories; 3 g
fat (1 g sat, 1 g mono); 7 mg cholesterol; 4 g
carbohydrate; 4 g protein; 0 g fiber; 248 mg sodium.
0 Carbohydrate Servings
Exchanges: 1/2 low-fat milk
MAKE AHEAD TIP: Cover and refrigerate for up to 4
days.
Source: EatingWell Diabetes Cookbook
Formatted by Chupa Babi in MC: 07.14.07
This pungent Greek-inspired dip is sensational on
whole-wheat pita crisps or fresh vegetables.
=====================
Hot Artichoke Parmesan Spread- 3g carbs 1g fiber
1 14-ounce can artichoke hearts, drained
1 cup plus 1 tablespoon freshly grated Parmesan cheese
, divided
1/4 cup reduced-fat mayonnaise
1 clove garlic, finely chopped
1 teaspoon freshly grated lemon zest
Dash of cayenne pepper
Salt & freshly ground pepper to taste
1. Preheat oven to 400°F.
2. Place artichoke hearts in the center of a clean
kitchen towel; gather up the ends and twist firmly to
extract all the moisture.
3. Combine the artichokes, 1 cup Parmesan cheese,
mayonnaise, garlic, lemon zest and cayenne pepper in a
food processor. Process until smooth, scraping down
the sides of the bowl. Season with salt and black
pepper.
4. Spread the mixture in an even layer in a small
ovenproof gratin dish. Sprinkle with the remaining 1
tablespoon Parmesan cheese and bake until the top is
golden, about 15 minutes. Serve warm.
Makes about 1 1/3 cups
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per tablespoon: 31 calories; 2
g fat (1 g sat, 0 g mono); 3 mg cholesterol; 3 g
carbohydrate; 2 g protein; 1 g fiber; 109 mg sodium;
71 mg potassium.
0 Carbohydrate Servings
Source: EatingWell Diabetes Cookbook
Formatted by Chupa Babi in MC: 07.14.07
This update of a holiday entertaining classic delivers
all of the rich flavor with far less of the usual fat.
Serve with pita crisps or toasted slices of French
bread.
4 ounces soft goat cheese, crumbled
1 cup packed flat-leaf parsley leaves (1-2 bunches)
1/2 cup packed fresh oregano leaves (1 bunch)
2 tablespoons water
1 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
Place all ingredients in a food processor; pulse a few
times, then process until fairly smooth, or to the
desired consistency, scraping down the sides
occasionally.
Makes about 1 cup
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per 2-tablespoon serving: 43
calories; 3 g fat (2 g sat, 1 g mono); 7 mg
cholesterol; 1 g carbohydrate; 3 g protein; 0 g fiber;
145 mg sodium.
Source: EatingWell, August/September 2005
Formatted by Chupa Babi in MC: 07.14.07
The taste of soft goat cheese is more present in this
California version of pesto than Parmigiano-Reggiano
is in a basil pesto. Consider it a multidimensional
recipe: dip, sauce and spread.
Turkish Red Pepper Spread - Muhammara
1/4 cup chopped walnuts
1 7-ounce jar roasted red peppers, rinsed
1/2 cup fresh breadcrumbs (see Tip)
1 large clove garlic, crushed
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice, or to taste
1 1/2 teaspoons ground cumin
1/4 teaspoon crushed red pepper
Salt
1. Toast walnuts in a small dry skillet over medium
heat, stirring, until fragrant, 2 to 3 minutes.
Transfer to a small bowl and let cool.
2. Combine all ingredients in a food processor and
process until smooth. Adjust seasoning with more lemon
juice and salt, if desired.
Makes about 3/4 cup
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per tablespoon: 41 calories; 3
g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g
carbohydrate; 1 g protein; 1 g fiber; 65 mg sodium; 14
mg potassium.
0 Carbohydrate Servings
TIP: To make fresh breadcrumbs: Trim crusts from firm
sandwich bread. Tear bread into pieces and process in
a food processor until coarse crumbs form. One slice
of bread makes about 1/3 cup crumbs.
Source: EatingWell, May/June 1997
Formatted by Chupa Babi in MC; 07.14.07
Enriched with walnuts and olive oil, a jar of roasted
peppers quickly turns into muhammara, a spread from
southeast Turkey. Serve on Toasted Pita Crisps or
crisp sesame crackers.
==========================
Feta Herb Spread - 4g carbs, 0g fiber
1 32-ounce container low-fat or nonfat plain yogurt
1 clove garlic, crushed and peeled
1/2 teaspoon salt, or to taste
1 cup crumbled feta cheese (about 4 ounces)
1 tablespoon extra-virgin olive oil
2 teaspoons chopped fresh parsley
1 teaspoon dried oregano
1. Line a sieve with cheesecloth and spoon in yogurt.
Set the sieve over a bowl, leaving at least 1 inch
clearance at the bottom. Cover and refrigerate for at
least 8 hours or overnight.
2. Place garlic on a cutting board, sprinkle with salt
and mash into a paste with the side of a chef's knife.
Transfer to a medium bowl. Add the drained yogurt
(discard whey) and whisk until smooth. Stir in feta
cheese, oil, parsley and oregano.
Makes 10 servings, 1/4 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes plus at least 8 hours draining
time
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per serving: 65 calories; 3 g
fat (1 g sat, 1 g mono); 7 mg cholesterol; 4 g
carbohydrate; 4 g protein; 0 g fiber; 248 mg sodium.
0 Carbohydrate Servings
Exchanges: 1/2 low-fat milk
MAKE AHEAD TIP: Cover and refrigerate for up to 4
days.
Source: EatingWell Diabetes Cookbook
Formatted by Chupa Babi in MC: 07.14.07
This pungent Greek-inspired dip is sensational on
whole-wheat pita crisps or fresh vegetables.
=====================
Hot Artichoke Parmesan Spread- 3g carbs 1g fiber
1 14-ounce can artichoke hearts, drained
1 cup plus 1 tablespoon freshly grated Parmesan cheese
, divided
1/4 cup reduced-fat mayonnaise
1 clove garlic, finely chopped
1 teaspoon freshly grated lemon zest
Dash of cayenne pepper
Salt & freshly ground pepper to taste
1. Preheat oven to 400°F.
2. Place artichoke hearts in the center of a clean
kitchen towel; gather up the ends and twist firmly to
extract all the moisture.
3. Combine the artichokes, 1 cup Parmesan cheese,
mayonnaise, garlic, lemon zest and cayenne pepper in a
food processor. Process until smooth, scraping down
the sides of the bowl. Season with salt and black
pepper.
4. Spread the mixture in an even layer in a small
ovenproof gratin dish. Sprinkle with the remaining 1
tablespoon Parmesan cheese and bake until the top is
golden, about 15 minutes. Serve warm.
Makes about 1 1/3 cups
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
NUTRITION INFORMATION: Per tablespoon: 31 calories; 2
g fat (1 g sat, 0 g mono); 3 mg cholesterol; 3 g
carbohydrate; 2 g protein; 1 g fiber; 109 mg sodium;
71 mg potassium.
0 Carbohydrate Servings
Source: EatingWell Diabetes Cookbook
Formatted by Chupa Babi in MC: 07.14.07
This update of a holiday entertaining classic delivers
all of the rich flavor with far less of the usual fat.
Serve with pita crisps or toasted slices of French
bread.