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California Caviar

Roxanne — Thu, 29 Jul 2010 11:41:37 +0000

Preparation Time: 1 hour
Number of Servings: 8
Cups of Fruits and Vegetables Per Person: 0.50

Ingredients:

1-1/4 cups dry black-eyed peas
1 cup green bell pepper, diced
1/2 cup green onion, finely chopped
1/4 cup red bell pepper, diced
1/4 cup jalapeno chilies, finely chopped and seeded
3/4 cup low-calorie Italian salad dressing

Directions:

Place the beans in a large pot with 3 cups water; bring to a boil, reduce heat and simmer 45–50 minutes or until beans are just barely tender. Drain and rinse with cold water. Mix beans with remaining ingredients. Chill. Serve over lettuce or as dip with baked tortilla chips.

Diabetic Exchange**:

Fruit: 0
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source: CDC

California Fresh Fruit Kebobs with Lemon and Cayenne

Roxanne — Thu, 22 Jul 2010 11:28:38 +0000

Preparation Time: 15 minutes
Number of Servings: 12
Cups of Fruits and Vegetables Per Person: 1.00

Ingredients:

6 ripe pluots, halved and pitted
6 ripe peaches, halved and pitted
6 ripe nectarines, halved and pitted
2 lemons, juiced
1 tsp cayenne pepper
mint sprigs (optional)

Directions:

Cut each half of fruit into thirds. Place fruit in medium bowl, add lemon juice and cayenne pepper; mix well. Marinate fruit for 1 hour. On a skewer, alternate fruit wedges; chill. Garnish with mint sprig, if desired.

Diabetic Exchange**:

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

Source: CDC

Okra with Rice and Beans

Roxanne — Thu, 15 Jul 2010 11:10:18 +0000

Preparation Time: 30 minutes
Number of Servings: 2
Cups of Fruits and Vegetables Per Person: 1.50

Ingredients:

1/2 cup chopped onions
2 cups chopped tomatoes
1 tsp sesame oil
1 cup sliced okra
2 cloves garlic, chopped
1/2 cup vegetable low-sodium vegetable broth
2 cups cooked brown rice
1 cup black beans, canned

Directions:

In a medium size saucepan, sauté the onions and tomatoes in the oil for 5 minutes. Add the okra, garlic, and broth. Cook for 15 to 20 minutes. Serve hot over the rice and beans.

Diabetic Exchange**:

Fruit: 0
Vegetables: 2
Meat: 1
Milk: 0
Fat: 0
Carbs: 4
Other: 0

Source: CDC

Black-Eyed Pea Salad

Roxanne — Thu, 08 Jul 2010 11:24:33 +0000

Preparation Time: 9 hours, 15 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.50

Ingredients:

Salad
1-1/2 cup water
1 medium onion, cut in half
1/2 tsp salt
1/2 tsp cayenne pepper
16 oz package frozen black-eyed peas
1/3 cup red onion rings
4 cups leaf lettuce
Dressing
1/2 cup chopped red bell pepper
3 Tbsp chopped parsley
1/2 cup red wine vinegar
1/4 cup water
1 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper
1 garlic clove, minced
1/8 tsp hot sauce

Directions:

Salad
Combine water, onion, salt, and cayenne pepper, in a medium saucepan; bring to a boil. Add peas and return to a boil Cover, reduce heat, and simmer 40-45 minutes or until peas are tender. Remove and discard onion; drain well. Rinse with cold water, and drain again. Transfer to a medium bowl; set aside. Pour dressing over peas, tossing gently to coat. Cover and refrigerate 8 hours, stirring occasionally. Add red onion just before serving. Serve over lettuce leaves on individual plates.
Dressing
To prepare dressing combine all ingredients and mix until well combined.

Diabetic Exchange**:

Fruit: 2
Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0

Source: CDC

Another squash recipe…

Roxanne — Fri, 02 Jul 2010 14:10:24 +0000

If you live in squash country you know when to start locking your car doors every summer. You pop out to go get the dry cleaning and hit the bank then you come back to your car to find a paper bag full of zucchini sitting there. And you don’t know which well meaning gardener left them for you.

I found the recipe below at squashrecipes.net while looking for new ways to eat zucchini.

This recipe is really simple, tastes great and is wonderful cold. I cook the vegetables in a caste iron skillet and burn the heck out of them and reducing the sauce takes more like 10 minutes.

Balsamic Glazed Vegetables

Zucchini and yellow squash tossed with red and yellow bell peppers, red onion, olive oil and garlic. Seasoned with salt and fresh ground pepper and smothered in a sauce of vinegar, brown sugar, and soy sauce.

Ingredients:

1 Red Bell Pepper, cut into 1 inch strips
1 Yellow Bell Pepper, cut into 1 inch strips
1 medium Zucchini, sliced diagonally 1/4 inch thick
1 medium Yellow Squash, sliced diagonally 1/4 inch thick
1 medium Red Onion, cut into 8 wedges
1 tablespoon Olive Oil
1 clove Garlic, minced
1 teaspoon Salt
1/4 teaspoon Ground Pepper
1/2 cup Balsamic Vinegar
2 tablespoon Brown Sugar
1 tablespoon Soy Sauce

Preparation:

1. Preheat grill to medium heat.
2. Add red bell pepper, yellow bell pepper, zucchini, yellow squash, red onion, olive oil, garlic, salt, and ground pepper to large bowl. Toss to combine.
3. Place vegetables on oiled grill rack. Grill 10 minutes, turning once.
4. In small saucepan, bring vinegar, sugar, and soy sauce to a boil.
5. Reduce heat to low, simmer 5 minutes or until mixture thickens.
6. Pour sauce over vegetables.