Month: November 2016

Lime-Cilantro-Vinaigrette

Posted on by Diabetes Gladiator
Lime-Cilantro Vinaigrette

Lime-Cilantro
Vinaigrette

Salads

This recipe is from The Culinary
Institute of America’s The Diabetes-
Friendly Kitchen cookbook
(2012, John Wiley & Sons, Inc.)

I Love Me Café ®

INGREDIENTS

  • ¼ teaspoon arrowroot or cornstarch
  • ½ cup vegetable broth
  • ¼ cup fresh lime juice
  • ½ teaspoon agave syrup
  • 2 tablespoons sesame oil
  • 2 tablespoons peanut oil
  • ½ teaspoon kosher salt
  • 1 tablespoon minced cilantro

Lime-Cilantro Vinaigrette

MAKES 1 CUP

This vinaigrette is one of the favorites at The Culinary Institute of America and it’s easy to see why.  The classic combination of lime and cilantro will add a bright, fresh flavor to any dish.  It can be used in any salad or even with cooked vegetables.

1. Whisk the arrowroot with about 2 tablespoons of the broth to form a smooth paste.

2. In a small pot, bring the remaining broth to a boil and stir in the arrowroot paste. Return the mixture to a boil and stir constantly until the broth has thickened.

3. Remove the pot from the heat. Stir in the lime juice and agave syrup and cool completely.

4. Gradually whisk in the sesame and peanut oils. Season with the salt and add the cilantro.

Nutritional Information Per Tablespoon Serving:  Calories 32, Protein 0g,
Carbohydrates 0.5g, Fiber 0g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 40 mg

 

Silken Tofu and Cucumber Dip

Posted on by Diabetes Gladiator
Silken Tofu and Cucumber Dip

Silken Tofu
and Cucumber
Dip

Appetizer

Tofu has a neutral flavor
and the cucumber and
parsley shine through.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • 1 pound soft, silken tofu
  • ¼ cup nonfat Greek yogurt
  • 1 bunch parsley leaves (about 2oz)
  • 1 bunch mint leaves (about 2oz)
  • 2 green onions, chopped
  • 2 cucumbers, peeled, seeded and diced (about 2 cups)
  • 2 large tomatoes, seeded and diced
  • 1 lemon, juiced
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Silken Tofu and Cucumber Dip

MAKES 12 SERVINGS

If you have never had tofu before, this recipe is a great way to start experiencing the protein-rich goodness of soy foods.  Silken tofu performs like yogurt but is not as tart.  For the best results, be sure to select silken tofu designed for making smoothies.

1.    Purée the tofu, yogurt, parsley, mint, and green onions in a blender or food processor until smooth.  Fold in the cucumbers and tomatoes.

2.    Season with the lemon juice, salt, pepper, and 1 tablespoon of the olive oil.  Drizzle the dip with the remaining olive oil before serving.

Chef’s Note  Serve with celery, bell pepper, and carrot sticks.

Nutritional Information Per Tablespoon:  Calories 56, Protein 3g, Carbohydrates 4g, Fiber 1g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 125 mg

Tahini and Tuna-Stuffed Tomatoes

Posted on by Diabetes Gladiator
Tahini and Tuna-Stuffed Tomatoes

Tahini and
Tuna-Stuffed
Tomatoes

Appetizer

An appetizer, or first
course, can signal the
start of a special meal.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • One 15-ounce can chickpeas drained and rinsed
  • ½ cup tahini
  • 1 garlic clove, minced
  • 2 green onions, chopped
  • 3 tablespoons minced cilantro
  • ¼ teaspoon sesame oil
  • 1 teaspoon ground cumin
  • Two 5-ounce cans tuna packed in water, drained
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon hot chili sauce
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • 8 plum tomatoes, or other small tomatoes
    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

     

     

Tahini and Tuna-Stuffed Tomatoes

MAKES 8 SERVINGS

This tuna salad uses hummus (chickpeas and tahini) to bind the tuna.
It can also be used as a spread on a grilled vegetable sandwich, as a dip for raw vegetables, or rolled up on its own inside of leafy greens.

1. Purée the chickpeas, tahini, garlic, green onions, 2 tablespoons of the cilantro, the water, sesame oil, cumin, one can of tuna, lemon juice, chili sauce, salt, and pepper in a blender or food processor until smooth.

2. Add the remaining can of tuna and pulse until the mixture is combined, but some chunks remain.

3. Cut the tops off the tomatoes and take a thin slice off the bottoms so the tomatoes can sit flat on a plate.  Hollow out the tomatoes and stuff with the tuna mixture.  Garnish with the remaining 1 tablespoon of cilantro.

Nutritional Information Per Serving:   Calories 163, Protein 13 g, Carbohydrates 12.5 g, Fiber 3g, Total Fat 7.5 g, Saturated Fat 1g,
Sodium 182 mg

 

Chocolate Cereal Crumbles

Posted on by Diabetes Gladiator
Chocolate_Cereal_Crumble

Chocolate
Cereal
Crumbles

So simple, so satisfying,
these treats can be made
with any high-protein,
high-fiber cereal.

Dessert

I Love Me Café ®

Photo credit: CIA/Ben Fink

INGREDIENTS

  • ¼ cup semisweet chocolate chips
  • ½ cup high-protein high-fiber cereal
  • 2 tablespoons Spanish peanuts

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)


Chocolate Cereal Crumbles

MAKES 4 SERVINGS

1. Melt the chocolate in a glass dish in the microwave, about 1 ½ minutes.  Stir and microwave an additional 20 to 30 seconds until fully melted.

2. Stir in the cereal and peanuts and drop by the tablespoonful onto parchment paper.  Allow to harden at room temperature.  Once the chocolate is hard, store the cereal crumbles in an airtight container for up to a week.

Nutritional Information Per Serving:  Calories 114, Protein 4g, Carbohydrates 14g, Fiber 2.5g, Total Fat 6g, Saturated Fat 3g, Sodium 31g