ROASTED PARSNIP AND GRUYÈRE STRUDELS
Note: Sweet parsnips and nutty Gruyère are a tasty match -- and one quite different from the phyllo appetizers you may have had before. The crispy phyllo here is made lighter by the use of olive oil; or for a richer dish, simply brush the phyllo sheets with butter. You can also make this as one big pie -- just layer the sheets on a baking pan, then put the filling down the middle and fold the phyllo over.
• 3 lb. parsnips, peeled, quartered and sliced
• 2 large carrots, peeled, quartered and sliced
• 1 c. chopped onion
• 2 tbsp. chopped fresh thyme
• 2 tbsp. extra-virgin olive oil or butter
• 1/4 c. fresh chopped parsley
• 4 oz. Gruyère cheese, shredded
• 1 tsp. salt
• 1/2 tsp. fresh cracked black pepper
• Olive oil spray
• 6 sheets phyllo, thawed overnight in the refrigerator
Preheat oven to 400 degrees. Place the parsnips and carrots in a large roasting pan. Add the onion, thyme and olive oil, and toss. Cover with foil and roast for 20 minutes, stir and re-cover and roast for 20 minutes more, then uncover and roast for an additional 10 to 20 minutes until lightly browned. Let cool.
Mix the parsley and Gruyère with the parsnip mixture, and season with the salt and pepper. Coat a sheet pan with the olive oil spray.
Place the phyllo on the counter, cover with plastic wrap, then cover that with a barely damp towel, making sure the phyllo is not exposed to air. Take a sheet of phyllo, cut it in half across the short side, and then spray it with olive oil. Fold the half-sheet in half, making a tall strip.
Place 1/4 cup of the parsnip mixture on the bottom of the sheet and fold up, flag-style, forming a triangle as you pull the lower left corner up to the right edge, then the lower right corner up to the left, alternating as you go. Place the seam side down on the sheet pan. Repeat with all sheets. Bake uncovered until browned and crisp, about 20 minutes.
Calories 176 Fat 6 g Sodium 284 mg
Carbohydrates 27 g Saturated fat 2 g Calcium 142 mg
Protein 5 g Cholesterol 10 mg Dietary fiber 6 g
Diabetic exchanges per serving: 2 bread/starch, 1 fat.
MOROCCAN SQUASH TAGINE WITH GARBANZOS AND COUSCOUS
Note: Tagine refers to the covered cooking vessel in which a dish like this would be prepared, as well as the food itself. If necessary, you can use a heavy covered brazier or Dutch oven. This sweet and hearty version has slow-cooked whole shallots and garlic, prunes and squash chunks bathed in spices, and crunchy almonds.
• 3 tbsp. plus 1/2 tsp. extra-virgin olive oil, divided
• 10 small shallots, peeled
• 8 medium cloves garlic, peeled
• 11/2 lb. (4 c.) winter squash, peeled and sliced
• 1/4 c. slivered raw almonds
• 12 large pitted prunes, halved
• 2 tbsp. slivered lemon zest, from 1 large lemon
• 1 tbsp. grated fresh ginger
• 1 c. vegetable stock
• 1 (15-oz.-can) garbanzo beans, drained and rinsed
• 1 tbsp. honey or agave syrup
• 1/2 tsp. cinnamon
• 1 pinch saffron, crushed
• 1/2 c. chopped fresh parsley
• 11/2 c. vegetable stock or water
• 1 c. whole-wheat instant couscous
In a Dutch oven or other heavy pot with a lid over low heat, heat the 3 tablespoons olive oil and sauté the shallots and garlic. Cook until they are golden and sweet, at least 10 minutes. Add the squash to the pot and continue sautéing, stirring, until the squash browns on the edges.
Add the almonds, prunes, lemon zest and ginger and cook until the almonds start to color. Add the vegetable stock, garbanzo beans, honey, cinnamon and saffron, and cover the pot. Bring to a simmer, cover, and simmer for 10 minutes.
When the vegetables in the tagine are tender when pierced with a paring knife, the soup is done. Season with salt and cayenne and sprinkle in parsley. Serve the tagine over the couscous.
To make the couscous: In a small heavy saucepan, bring the vegetable stock to a boil. Add the couscous, 1/2 teaspoon olive oil and 1/2 teaspoon salt. Stir, cover, and remove from the heat. Let stand for 10 minutes, then uncover and fluff with a fork. Cover to keep warm until serving time.
Nutrition information per serving:
Calories 360 Fat 11 g Sodium 120 mg
Carbohydrates 61 g Saturated fat 1 g Calcium 130 mg
Protein 10 g Cholesterol 0 mg Dietary fiber 9 g
Diabetic exchanges per serving: 4 bread/starch, 2 fat.
APPLE STREUSEL CAKE
Note: Two different oils do two different jobs here. Real cold-pressed corn oil tastes buttery, and coconut oil gives the streusel the same texture as real butter would. The crunchy almond topping will have your guests coming back for more.
• 1/2 c. whole-wheat pastry flour
• 1/2 c. whole almonds
• 11/2 tsp. cinnamon
• 1/4 c. brown sugar
•1/4 c. coconut oil, melted if necessary
• Vegetable oil or spray
• 1 c. unbleached flour
• 1 c. whole wheat pastry flour
• 1 c. dried cane juice
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 tbsp. lemon zest
• 1/4 c. cold-pressed corn oil
• 1 c. soy or rice milk
• 1 tsp. vanilla
• 1/2 tsp. almond extract
• 3 tbsp. lemon juice
• 3 c. chopped Granny Smith apple
To make the streusel: In a food processor, combine the whole-wheat pastry flour, almonds, cinnamon, brown sugar and liquid coconut oil. Process until the nuts are coarsely chopped and the mixture is well blended. Scrape out into a small bowl and chill.
To make the cake: Preheat oven to 350 degrees. Coat a 9-inch-square baking pan with vegetable oil spray.
In a large bowl, combine both the flours, dried cane juice, baking powder, baking soda, salt and lemon zest and mix well.
In a large glass measuring cup, measure the corn oil, add the soy milk, then whisk in the vanilla, almond extract and lemon juice. Stir the wet mixture into the dry until well combined, then fold in the apples. Scrape the mixture into the prepared baking pan and top with the streusel.
Bake until a toothpick, inserted into the center of the cake comes out with no wet batter attached, 45 to 50 minutes. Let cool in the pan for 10 minutes before slicing.
Nutrition information per serving:
Calories 370 Fat 15 g Sodium 195 mg
Carbohydrates 55 g Saturated fat 6 g Calcium 110 mg
Protein 6 g Cholesterol 0 mg Dietary fiber 5 g
Diabetic exchanges per serving: 1/2 fruit, 2 bread/starch, 3 fat.