GARDEN PIE

Garden Pie

 

Recipe Ingredients:

2 cups thinly-sliced peeled zucchini
1 1/2 cups diced seeded fresh tomatoes
1/2 cup chopped onion
1/2 cup grated Parmesan cheese
1/4 tsp freshly-ground black pepper
1 1/2 cups fat-free milk
3/4 cup biscuit mix (Bisquick-type)
3 large eggs


Recipe Instructions:

Preheat the oven to 400 degrees. Prepare a 9-inch glass or ceramic pie plate with nonstick pan spray.

Layer the zucchini, tomatoes, and onion in the pie plate. Sprinkle the Parmesan cheese and pepper evenly over the vegetables.

Combine the milk, biscuit mix, and eggs. Beat until smooth, about 1 minute; pour over the vegetables.

Bake about 30 minutes. Let set 5 minutes before cutting into 6 equal wedges.

This recipe yields 6 servings. Serving size: 1 slice.

Exchanges Per Serving: 1 Medium-Fat Meat, 1 Starch, 1 Vegetable.

Nutrition Facts: 
Calories 180; 
Calories from Fat 66; 
Total Fat 7g; 
Saturated Fat 3g; 
Cholesterol 113mg; 
Sodium 397mg; 
Carbohydrate 19g; 
Dietary Fiber 2g; 
Sugars 7g; 
Protein 10g.

CARAMELIZED ONION & GREEN OLIVE TAPENADE

CARAMELIZED ONION AND GREEN OLIVE TAPENADE

Tapenade (French pronunciation: [tapənad]) is a Provençal dish consisting of puréed or finely chopped olives, capers, anchovies and olive oil. Its name comes from the provençal word for capers, tapenas (Occitan pronunciation: [taˈpenɔ]). It is a popular food in the south of France, where it is generally eaten as an hors d’œuvre, spread on bread. Sometimes it is also used to stuff fillets for a main course.

Makes 3 cups

Ingredients: 

1 tablespoon olive oil

1 small onion, chopped

1/2 teaspoon dried thyme

4 garlic cloves, minced

1/4 cup dry white wine

2 tablespoons white wine vinegar

 2 cups pitted green olives

1/4 teaspoon freshly ground black pepper

Directions:
1. Heat olive oil in a small saucepan over medium heat. Add onion and cook for 7-8 minutes until softened, stirring occasionally.


2. Stir in thyme and garlic and cook for 2 minutes.


3. Add wine and vinegar, bring to a boil then reduce heat to low and cook for an additional 7 minutes or until most of the liquid evaporates, stirring occasionally.


4. Place onion mixture in a food processor then add the olives and black pepper. Process until smooth.

NUTRITION FACTS:
Serving Size: 1 tablespoon (14 g)
Servings Per Recipe: 28

Amount per serving
Calories 18
Calories from fat 15
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 228 mg
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 0 g

ROASTED SWEET ONION DIP

ROASTED SWEET ONION DIP

8 servings

Ingredients: 

2 large sweet onions (Vidalia or Walla Walla), peeled and quartered

1 tablespoon olive oil

1 teaspoon salt, divided

1 whole garlic head

1/3 cup nonfat sour cream

1/4 cup fresh cilantro, packed

1 tablespoon fresh lemon juice

Directions:
1. Preheat oven to 425 degrees.

2. Place onion in a medium bowl and drizzle with olive oil then sprinkle with 1/2 teaspoon of the salt. Toss to coat.

3. Remove white paper skin from garlic head but do not peel or separate cloves. Wrap and seal garlic head in foil.

4. Place onion and garlic on a baking sheet and bake for 1 hour. Remove from oven and let cool for 10 minutes.

5. Chop onion and place in a medium bowl. Separate garlic cloves and squeeze out pulp then discard skins.

6. Add 1/2 teaspoon of salt, sour cream, cilantro and lemon juice to onion mixture and mix well. Cover and chill for 1 hour.

7. Serve with fresh vegetable sticks or Garlic Pita Chips

NUTRITION FACTS:
Serving Size: 1/8 of recipe (78 g)
Servings Per Recipe: 8

Amount per serving
Calories 62
Calories from fat 23
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 402 mg
Total Carbohydrates 9 g
Dietary Fiber 1 g
Sugars 1 g
Protein 2 g

CREAMY ONION DIP

CREAMY ONION DIP

Makes 1-2/3 cups. creamy onion dip

2 cups finely chopped onions
1 tablespoon olive or vegetable oil
1 teaspoon paprika
1 cup regular or light sour cream
Salt and pepper, to taste

Heat oil in large skillet.
Add onion; cook over medium heat stirring often, 3 minutes, or until barely tender.
Stir in paprika.
Combine onion mixture and sour cream in medium bowl.
Add salt and pepper, to taste.
Cover; refrigerate until ready to serve.

To serve in onion bowl: Cut off top third of large red onion. Trim small edge off root end to make flat support. Peel onion. Scoop out inner layers, leaving outer two layers intact. Spoon dip into hollow onion.

Per serving: 

About 46 cal, 

2 g pro, 

7 g carb, 

2 g fat, 

2 mg chol, 

30 mg sod, 

1 g fiber.

FRENCH ONION SOUP

French Onion Soup

 

There is nothing more comforting than a bowl of homemade onion soup – while most of us have only savored this dish in a restaurant, once you see how simple it is, you will make it a family favorite. If you are a bariatric patient, fortify your portion of this soup with an unflavored whey isolate such as PURE – as this is not a protein food. A very thin crispy broiled sourdough crouton, with melted provolone is a tasty item to float in your soup bowl!

4 large sweet onions, thinly sliced
2 garlic cloves, sliced
1 tablespoon butter or olive oil
1 cup white wine
4 cups chicken broth – Swanson’s Natural Goodness Chicken Broth is a good choice
2 cups beef broth – Swanson’s Certified Organic Beef Broth is a good choice
Freshly grated nutmeg

Sauté onions and garlic in the butter and olive oil until lightly browned and caramelized – 25 to 30 minutes.

Add white wine, chicken and beef broth and cook for 25 to 30 minutes.

Add ¼ teaspoon of the nutmeg, or to taste - season with salt and pepper.

Serves 6
Calories 195,
fat 3 g,
carbs 18 g,

protein 5 g

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

Pork Chops with Red Onions 

Preparation time: 10 min	Servings: 4
Cooking time: 20 min

Ingredients:

3 tbsp water

3 tbsp red wine vinegar

1/2 tsp fennel seed

2 medium red onions, thinly sliced

4 boneless pork chops, about 4 oz each

2 tsp olive oil

1 tsp sugar

Cooking Directions:

Preheat oven to 375°F. Heat oil in a heavy non-reactive ovenproof skillet over medium high heat. Season pork chops with salt and pepper to taste. Sear pork 2 minutes per side or until lightly browned. Transfer pork chops to a platter. Reduce heat to medium. Using same skillet, sauté onions, sugar, and fennel seed 5-7 minutes or until onions are softened. Stir in vinegar and cook 1 minute. Stir in water and season with pepper to taste. Remove from heat. Return pork and any juices from platter to skillet. Cover skillet and bake 10 minutes or until pork chops are cooked throughout. 

Nutrition Facts 

Calories 190

% Calories From Fat 42.6%

Total Fat 9g

Saturated Fats 2.6g

Mono-unsaturated Fats 4.6g

Poly-unsaturated Fats 1.1g

Cholesterol 49mg

Sodium 39mg

Total Carbohydrates 6g

Dietary Fiber 0.8g

Sugar 3.3g

Protein 20g