JALAPENO BROCCOLI

Jalapeno Broccoli

 

1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2 to 3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced; with or without seeds, depending on desired hotness
1/4 cup toasted pine nuts
few sprigs fresh coriander or parsley, chopped

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes, depending on desired tenderness. Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar. In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers with seeds, if using and stir fry for 2 to 3 minutes until softened. Take peppers with all the oil from the pan and distribute evenly over the broccoli. Garnish with pine nuts and herbs. 4 servings.

Nutritional Information per serving:

Calories: 142, 
Fat: 9 g, 
Carbohydrate: 14 g, 
Fiber: 6 g, 
Protein: 8 g, 
Sodium: 206 mg, 
Cholesterol: 0 mg

Diabetic Exchanges: 
2 Vegetable, 
1/2 Lean Meat, 
1 1/2 Fat

TURKEY BURGER W/ JALAPENO CHEESE SAUCE

Turkey Burgers with Jalapeno Cheese Sauce

***

This is a lighter version of a tasty burger that people enjoyed at a place I once worked. substituted the beef with turkey and use low-fat cheese, the results are tastier than the original crowd-pleaser. 

• 6 Servings
• Prep/Total Time: 25 min.

10 15 25

Ingredients

• 3 slices whole wheat bread, torn
• 1 cup fat-free milk, divided
• 6 garlic cloves, minced
• 1-1/2 teaspoons ground mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1-1/2 pounds lean ground turkey
• 1-1/4 teaspoons all-purpose flour
• 3/4 cup shredded reduced-fat cheddar cheese
• 1 jalapeno pepper, seeded and chopped
• 6 whole wheat hamburger buns, split
• 6 lettuce leaves
• 6 slices tomato

Directions

• In a large bowl, soak bread in 1/2 cup milk for 1 minute. Add the garlic, mustard, salt and pepper. Crumble turkey over mixture and mix well. Shape into six patties; set aside.
• In a small saucepan, combine flour and remaining milk until smooth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Add cheese and jalapeno; stir until cheese is melted. Keep warm.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Serve on buns with lettuce, tomato and jalapeno cheese sauce. Yield: 6 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 burger equals 

387 calories, 

15 g fat (5 g saturated fat), 

100 mg cholesterol, 

599 mg sodium, 

33 g carbohydrate, 

5 g fiber, 

30 g protein.  

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 fat.

INDIAN BEEF PATTIES W/ CUCUMBER AUCE

Indian Beef Patties with Cucumber Yogurt Sauce

The cool low-fat cucumber sauce is a a delicious way to tame these fiery mint- and cumin-spiked ground meat patties without derailing your daily meal plan.

CARB GRAMS PER SERVING: 8

1/2 cup plain low-fat yogurt
1/3 cup chopped, seeded cucumber
1/4 cup finely chopped onion
2 tablespoons finely chopped, seeded fresh jalapeño chile pepper*
1 tablespoon snipped fresh mint or 1 teaspoon dried mint, crushed
1/2 teaspoon ground cumin
1/2 teaspoon bottled minced garlic (1 clove) or 1/8 teaspoon garlic powder
1/4 teaspoon salt
8 ounces lean ground beef
Indian flat bread (optional)

1. For sauce, in a small bowl, stir together yogurt and cucumber.
Cover and chill until ready to serve.

2. In a medium bowl, combine onion, jalapeño pepper, mint, cumin, garlic or garlic powder, and salt. Add ground meat; mix well. Form meat mixture into two 3/4-inch-thick patties.

3. Place patties on the rack of an uncovered grill directly over medium coals. Grill for 14 to 18 minutes or until patties are done (160 degrees F),** turning once. If desired, serve the patties on flat bread. Spoon sauce over patties. Makes 2 servings.

*Note:Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

**Note:The internal color of a burger is not a reliable doneness indicator. A beef or pork patty cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a patty, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.

Nutrition Facts Per Serving:

• Calories241
• Total Fat (g)12
• Saturated Fat (g)5
• Cholesterol (mg)75
• Sodium (mg)377
• Carbohydrate (g)8
• Fiber (g)1
• Protein (g)24
• Vitamin A (DV%)0
• Vitamin C (DV%)0
• Calcium (DV%)0
• Iron (DV%)0

Diabetic Exchanges

• Milk (d.e.).5
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)2.5