Tag: Side Dish

Curried Cauliflower “Couscous’’

Posted on by Diabetes Gladiator
Curried Cauliflower “Couscous’’

Curried
Cauliflower
“Couscous’’

Dinner

Curry is a classic seasoning used
on cauliflower in Indian Cuisine
and this recipe presents this
classic combination in a new way.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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

    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.)

     

     

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

Spaghetti Squash with Rosemary and Walnuts

Posted on by Diabetes Gladiator
Spaghetti Squash with Rosemary and Walnuts

Spaghetti Squash
with Rosemary
and Walnuts

Side Dish

Roasting instead of steaming the squash concentrates the flavor and adds a hint of sweetness to the dish.

I Love Me Café ®

   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

    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.)

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

Posted on by Diabetes Gladiator
Zucchini-Mushroom Griddle Cakes

Zucchini-
Mushroom
Griddle Cakes

Dinner

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

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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)
    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.)

 

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