Pickled Carrots √
Serves 4 to 6.
Note: Crunchy and tangy, these carrot sticks are great on a picnic. Make them the night before you head out. The recipe works equally well with asparagus. These will keep one month in a covered container in the refrigerator. From Beth Dooley.
• 1/2 lb. carrots, peeled and cut into 1/2- by 4-in. sticks
• 3/4 c. water
• 1/2 c. cider vinegar
• 2 tbsp. sugar
• 1 garlic clove, crushed
• 1 tbsp. dill seeds
• 1 tbsp. salt
Directions
Bring a medium pot of water to a boil and blanch the carrots until they're bright orange, about 1 minute. Drain and refresh under cold water. Transfer carrots to a bowl.
In a small saucepan, bring the water, vinegar, sugar, garlic, dill and salt to a boil. Reduce the heat and simmer for 2 minutes. Pour this over the carrots and let cool, uncovered. Chill in the refrigerator before serving.
Nutrition information per each of 6 servings:
Calories22Fat0 gSodium320 mg
Carbohydrates5 gSaturated fat0 gCalcium17 mg
Protein0 gCholesterol0 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable.
Overnight Coleslaw √
Serves 6 to 8.
Note: Make this the night before. It will last a day or two in the refrigerator. From Beth Dooley.
• 3 tbsp. red wine vinegar
• 3 tbsp. vegetable oil
• 2 tsp. honey
• 2 tsp. caraway seeds
• 4 c. shredded cabbage (red or green, about 3/4 to 1 lb.)
• 4 medium carrots, shredded
• 1 small, mild onion, shredded
• Salt and freshly ground black pepper to taste
Directions
In a medium bowl, whisk together the vinegar, oil, honey and caraway seeds. Toss in the cabbage, carrots and onion. Season with salt and pepper to taste. Cover and refrigerate overnight.
Nutrition information per each of 8 servings:
Calories80Fat5 gSodium31 mg
Carbohydrates8 gSaturated fat1 gCalcium32 mg
Protein1 gCholesterol0 mgDietary fiber2 g
Diabetic exchanges per serving: 1 vegetable, 1 fat.
Grilled Flank Steak and White Bean Salad in Rosemary-Balsamic Vinaigrette √
Serves 4 to 6.
Note: This simple salad is ready in minutes and makes quick use of leftover steak, or skip the beans and use the steak in a hoagie, instead. From Beth Dooley.
• 4 tbsp. extra-virgin olive oil
• 1 tbsp. Dijon mustard
• Salt and freshly ground pepper
• 1 flank steak (about 1 1/2 lb.)
• 1/4 c. Rosemary Balsamic Vinaigrette (see recipe)
• 2 c. cooked or canned cannellini beans, drained
• 1/4 c. chopped parsley
Directions
Mix together the olive oil, mustard, salt and freshly ground pepper, and rub over the entire steak.
Heat a grill to medium-high. Grill the steak about 3 to 5 minutes per side for medium-rare. Remove the steak from the grill and allow to stand for about 3 minutes.
In a medium bowl, toss the beans with the parsley and about 2 tablespoons vinaigrette and place in a container. Cut the steak into thin slices and lay over the beans. Drizzle the remaining vinaigrette overall.
Nutrition information per each of 6 servings:
Calories452Fat25 gSodium107 mg
Carbohydrates16 gSaturated fat4 gCalcium37 mg
Protein39 gCholesterol83 mgDietary fiber4 g
Diabetic exchanges per serving: 1 bread/starch, 5 lean meat, 2 fat.
Rosemary-Balsamic Vinaigrette √
Makes ¾ cup.
Note: This keeps about a week the refrigerator.
•1/4 c. balsamic vinegar
• 2 garlic cloves, crushed
• 1 tsp. cracked pepper
• Dash of hot sauce
• 1 tbsp. chopped fresh rosemary
• 1/2 c. olive oil
Directions
With a whisk or blender, thoroughly combine the vinegar, garlic, pepper, hot sauce, rosemary and olive oil.
Farro Salad with Smoked Mozzarella √
Serves 6 to 8.
Note: Farro can take the midafternoon heat and doesn't get soft or gooey, as pasta can. Its an ancient cousin to wheat with a lovely nutty wheat flavor. It looks like barley, but cooks in about half the time. It will keep, covered in the refrigerator, for about 2 days. From Beth Dooley.
• 2 c. farro, rinsed
• 1/4 c. balsamic vinegar
• 1/4 c. extra-virgin olive oil
• 1/2 lb. smoked mozzarella, finely diced
• 2 garlic cloves, minced
• 1 small red onion, finely chopped
• 1 pint cherry tomatoes, halved
• 6 green onions, finely chopped
• 1/2 c. chopped chives
• 1/4 c. chopped fresh basil
Directions
Put the farro into a large pot and cover with water by about 3 inches. Set over high heat and bring to a boil. Reduce the heat and simmer until the farro is tender, about 15 to 25 minutes. Drain and set aside.
In a large bowl, whisk together the vinegar and oil. Then toss in the mozzarella, garlic, onion, tomatoes, green onions, chives and basil. Serve at room temperature.
Nutrition information per each of 8 servings:
Calories327Fat15 gSodium126 mg
Carbohydrates38 gSaturated fat5 gCalcium195 mg
Protein14 gCholesterol25 mgDietary fiber5 g
Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 1 high-fat meat, 1 1/2 fat.
Oatmeal Honey Cookies √
Makes about 1 dozen.
Note: Craisins are dried cranberries. These cookies keep a long time. From Beth Dooley.
• 1/2 c. butter (1 stick)
• 1/2 c. brown sugar
• 2 tbsp. honey
• 1 egg
• 1 tsp. vanilla
• 3/4 c. flour
• 1 tsp. baking soda
• 1/8 tsp. salt
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 1 1/2 c. rolled oats (not instant)
• 1/4 c. craisins (see Note)
Directions
Preheat the oven to 375 degrees. Lightly grease a baking sheet or line with parchment paper.
In a large bowl, cream together the butter, sugar and honey. Beat in the egg and vanilla. Sift together the flour, baking soda, salt, cinnamon and nutmeg; mix into the butter. Stir in the rolled oats and the craisins.
Drop the dough by the tablespoonful onto the prepared baking sheet about 2 to 3 inches apart, and bake in the preheated oven for about 8 to 10 minutes. Remove from the sheet and cool on a wire rack.
Nutrition information per cookie:
Calories185Fat9 gSodium204 mg
Carbohydrates24 gSaturated fat5 gCalcium19 mg
Protein3 gCholesterol36 mgDietary fiber2 g
Diabetic exchanges per serving: 1 bread/starch, 1/2 other carb, 2 fat.
