Month: December 2016
Fish Poached in Fennel-Orange Broth
INGREDIENTS
- 4 teaspoons almond oil
- 1 pound 8 ounces fish fillet, such as flounder or salmon
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 2 cups thinly sliced fennel bulb
- 2 cups sliced leek, white and light green parts
- 2 garlic cloves, thinly sliced
- 1 teaspoon orange zest
- 3 cups low-sodium chicken broth
- 1 orange, juiced
- 2 teaspoons arrowroot
- ¼ cup toasted sliced almonds
- ¼ cup minced fennel fronds
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Fish Poached in Fennel-Orange Broth
This shallow poaching technique can be used for most any type of fish and with a variety of flavor profiles. If you double the recipe for more portions, be sure to increase the size of the pan. The flavorful poaching liquid becomes a delicious sauce to serve over the fish.
MAKES 4 SERVINGS
1. Preheat oven to 350°. Cut a piece of parchment paper the size of the pan being used to poach the fish. Coat the parchment paper with a thin layer of the almond oil.
2. Season the fish with the salt and pepper and set aside. Heat the remaining almond oil in the pan over medium heat. Add the fennel and sweat until it starts to soften. Add the leek, garlic and orange zest. Once the leeks begin to soften, place the fish fillet on top of the vegetables.
3. Add enough of the broth to come half to three-quarters of the way up the sides of the fish. Add the orange juice and cover with the prepared parchment paper, oiled side down. Place the pan in the oven and poach just until the fish is opaque, 10 to 15 minutes.
4. Remove the fish from the pan and cover to keep warm. Strain the poaching liquid into a small saucepan and reserve the vegetables. Mix the arrowroot with 1 tablespoon water to form a paste. Bring the poaching liquid to a boil and add the arrowroot paste.
5. Allow to boil until the volume of the poaching liquid is reduced by half and thickened to a sauce consistency. Stir in the almonds and fennel fronds and serve with the sauce poured over the fish and vegetables.
Nutritional Information Per Serving: Calories 491, Protein 39g, Carbohydrates 14g, Fiber 3g, Total Fat 30g, Saturated Fat 6g,
Sodium 324 mg
Caraway-Herb Roasted Pork Tenderloin
INGREDIENTS
- 1 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 tablespoon caraway seeds
- 4 shallots, finely minced
- 2 large garlic cloves, minced
- 1 teaspoon coarse sea salt
- 1 pound pork tenderloin
Caraway-Herb Roasted Pork Tenderloin
MAKES 4 SERVINGS
1. Combine the vinegar, olive oil, thyme, oregano, caraway seeds, shallots, garlic, and salt. Spread the mixture on the pork tenderloin. Wrap the tenderloin tightly in plastic wrap and chill for at least 2 hours and up to overnight in the refrigerator.
2. Preheat the oven to 350 degrees F. Remove the pork from the plastic wrap.
3. Roast the pork until it registers 145 degrees F on a meat thermometer, about 45 minutes. After 30 minutes, raise the oven temperature to 450°F for the remaining cooking time.
4. Remove from the oven and allow the tenderloin to rest for 10 minutes covered with a foil tent. Slice thinly and serve.
Nutritional Information Per Serving: Calories 181, Protein 25g, Carbohydrates 6g, Fiber 0.5g , Total Fat 6g, Saturated Fat 1.5g, Sodium 541mg
This recipe is from The Culinary Institute of America’s
The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Curried Cauliflower “Couscous’’
INGREDIENTS
- 1 head of cauliflower, core removed
- 2 tablespoons olive oil
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Curried Cauliflower “Couscous”
MAKES 4 SERVINGS
1. Preheat the oven to 400 degrees F.
2. Break cauliflower into florets, slicing the larger florets in half. Toss the cauliflower with the olive oil, curry powder, and cumin. Place the florets on a greased baking sheet and roast until golden brown, about 30 minutes.
3. Pulse the roasted cauliflower in a food processor until the cauliflower is fluffy and the size of couscous. Return the “couscous” to the baking sheet and heat in the oven, about 10 minutes more. Sprinkle with the salt and pepper and serve.
Nutritional Information Per Serving: Calories 67, Protein 2 g, Carbohydrates 5 g, Fiber 2 g, Total Fat 5 g, Saturated Fat 1 g,
Sodium 75 mg
Lemon Ginger Barley Pudding
BARLEY PUDDING
- 2 cups cooked pearled barley
- 1 cup unsweetened almond-cashew ceam
- 1 teaspoon vanilla extract
- ¼ cup agave syrup
- Pinch freshly ground nutmeg
- ¼ teaspoon lemon zest
- ½ teaspoon minced ginger
LEMON-GINGER CREAM
- 6 tablespoons unsweetened
- almond-cashew cream
- 1 tablespoon agave syrup
- ½ teaspoon lemon zest
- 1-inch length ginger, peeled and sliced
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Lemon, Ginger, Barley Pudding with Raspberries
This is a sophisticated variation of rice pudding and one of my favorite desserts. It also makes a great sweet treat at breakfast. You can make it using leftover barley, too. –Jennifer Stack
MAKES 6 SERVINGS
1. For the barley pudding, combine the ingredients in a heavy saucepan. Bring to a simmer and cook, stirring frequently 8 to 10 minutes.
2. Remove from heat and fold in the frozen berries. Allow to cool.
3. Meanwhile, for the lemon-ginger cream: Combine the ingredients and simmer for 5 minutes. Allow to cool and remove the ginger slices.
4. Use a ½ cup scoop to portion the barley pudding into individual ramekins. Top each with 1 tablespoon lemon-ginger cream and serve.
Nutritional Information Per Serving: Calories 138, Protein 1g, Carbohydrates 29g, Fiber 2g, Total Fat 3g, Saturated Fat 1.5 g, Sodium 71 mg
Spaghetti Squash with Rosemary and Walnuts
INGREDIENTS
- 1 spaghetti squash, sliced in half lengthwise and seeds removed
- ½ cup chopped walnuts
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon olive oil
- ½ cup chopped red onion
- 1 teaspoon dried rosemary leaves, crushed
- ¼ cup white wine
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Spaghetti Squash with Rosemary and Walnuts
MAKES 6 SERVINGS
The long strands of pale flesh that are scraped from the roasted squash resemble spaghetti strands and add a different texture to the repertoire of vegetable sides. Roasting instead of steaming the squash concentrates the flavor and adds a hint of sweetness to the dish.
1. Preheat the oven to 450 degrees F.
2. Place the squash halves in a small roasting pan with cut side up. Roast, uncovered, for 1 hour.
3. While the squash is roasting, toast the walnuts in the oven for about 10 minutes until golden brown. Check on the walnuts after 5 minutes and watch closely so they do not burn.
4. Run the tines of a fork lengthwise through the flesh of the roasted squash to create long strands. Toss the squash strands with the salt and pepper. Hold in the hot oven.
5. Heat the olive oil over medium high heat in a heavy sauté pan with the onions and mix well and serve.
Nutritional Information Per Serving: Calories 118, Protein 2 g, Carbohydrates 9.5 g, Fiber 2.5 g, Total Fat 9 g, Saturated Fat 1 g,
Sodium 113 mg
Zucchini-Mushroom Griddlecakes
INGREDIENTS
- 2 teaspoons olive oil
- 1 cup sliced cremini mushrooms
- ½ yellow onion, diced
- 1 medium zucchini, shredded
- 1 cup whole wheat instant baking mix
- ½ teaspoon kosher salt
- 1 tablespoon sugar
- 2 teaspoons Parisian fines herb mix (chives, dill, basil, tarragon, chervil)
- ¾ cup buttermilk
- 1 egg
- 1 ounce grated hard cheese (Parmesan works well)
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Zucchini-Mushroom Griddlecakes
MAKES 9 GRIDDLECAKES
Any salt-free, dried herb mixture can be used in these savory griddlecakes. Serve them with extra sautéed mushrooms on top if desired.
1. Heat the olive oil in a sauté pan over medium high heat. Add the mushrooms and sweat. When they have released some of their liquid, stir in the onion and cook until the onion is soft and translucent and mushrooms have released most of their liquid. Remove from the heat and stir in the zucchini. Set aside to cool.
2. Preheat a nonstick griddle to medium (about 300 degrees F).
3. Combine the baking mix, salt, sugar, and herb mix. Whisk together the egg and buttermilk. Add to the dry mixture and mix to combine. Stir in the zucchini mixture.
4. Use a half-cup scoop or ladle to portion out the batter onto the nonstick griddle. Cook on both sides until golden brown. Top with the grated cheese and serve.
Nutritional Information Per Griddlecake: Calories 54, Protein 3 g,
Carbohydrates 4 g, Fiber 0.5 g, Total Fat 3 g, Saturated Fat 1 g,
Sodium 69 mg
Arugula and Spinach Salad with Raspberry Dressing
INGREDIENTS
- 1 tablespoon red wine vinegar
- 1 tablespoon balsamic vinegar
- ¼ teaspoon kosher salt
- 1 cup mashed raspberries
- 3 tablespoons olive oil
- 3 cups baby spinach leaves
- 3 cups arugula
- Freshly ground black pepper
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Arugula and Spinach Salad with Raspberry Dressing
MAKES 6 SERVINGS
The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula. and also pairs beautifully with the spinach. Bright berry flavors are complemented by the red wine and balsamic vinegars in a vinaigrette that is extremely easy to make.
1. For the vinaigrette, combine the vinegars and salt and add the raspberries. Whisk in the olive oil.
2. Add the spinach and arugula to the vinaigrette and toss gently. When the greens are lightly coated, transfer to chilled plates, and finish with a generous grinding of pepper.
Nutritional Information Per Serving: Calories 78, Protein 0.5 g, Carbohydrates 5 g, Fiber 1 g, Total Fat 7 g, Saturated Fat 1 g,
Sodium 70 mg
Cuban Black Bean Soup
INGREDIENTS
- 12 ounces dried black beans
- 8 cups low-sodium chicken broth
- 1 sachet d’epices (2 cloves, 1⁄8 teaspoon allspice, 1⁄8 teaspoon cumin seeds, and ¼ teaspoon black peppercorns)
- ½ ounce bacon, minced
- 1 teaspoon canola oil
- ¾ cup diced onion
- 2 garlic cloves, minced
- ¼ teaspoon ground cumin
- 1 lemon, thickly sliced
- 2 tablespoons toasted and chopped ancho chile
- 1 teaspoon minced jalapeno
- ¼ cup chopped sun-dried tomatoes
- 1 teaspoon oregano
- 1 teaspoon kosher salt
- 1 tablespoon sherry vinegar
- ¾ cup cooked barley, brown rice, or mixed-grain pilaf
- ½ cup wilted spinach, chopped
This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)
Cuban Black Bean Soup
Until I tried black bean soup with the lemon, sun-dried tomatoes, and sherry vinegar this recipe uses, I was never crazy about it. 
Garnish with wilted spinach. – Jennifer Stack
MAKES 6 SERVINGS
1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 inches or use the short soak method*. Drain the beans and simmer in the chicken broth with the sachet until the beans are tender, 20 to 25 minutes. Remove the sachet.
2. In a large sauté pan, cook the bacon until the fat renders and the bacon begins to crisp. Add the canola oil. Add the onion, garlic, and cumin and sauté until the onion is translucent, 4 to 5 minutes.
3. Add the lemon, ancho and jalapeño chiles, tomatoes, oregano, salt, and onion mixture to the beans and simmer until the soup is flavorful, about 15 minutes more.
4. Remove and discard the lemon slices. Remove one-third of the beans from the soup and purée in a blender or food processor. Stir the puréed beans back into the soup. Stir in the vinegar.
5. In a small bowl, combine the cooked barley, rice, or pilaf and the spinach until well mixed. Serve each bowl of soup garnished with some of the rice mixture.
*The short soak method: Place the sorted and rinsed legumes in a pot and add enough water to cover by about 2 inches. Bring the water to a simmer, then remove the pot from the heat and cover. Let the legumes steep for 1 hour.
Nutritional Information Per Serving: Calories 298, Protein 18 g, Carbohydrates 51 g, Fiber 16 g, Total Fat 2.5 g, Saturated Fat 0.5 g,
Sodium 386 mg