FRESH SALSA
Makes about 2 cups.
• 4 large tomatoes, finely diced
• 1 small red or white onion, finely diced
• 4 garlic cloves, finely diced
• 1 small red or green pepper, finely diced
• Half a large bunch cilantro, destemmed and finely diced (about 1/4 c.)
• 1/4 c. lemon juice
• 1/2 tbsp. salt
Directions
Combine all ingredients in bowl and mix well.
Nutrition information per 1/4 cup:
Calories26Fat0 gSodium450 mg
Carbohydrates6 gSaturated fat0 gCalcium16 mg
Protein1 gCholesterol0 mgDietary fiber2 g
Diabetic exchanges per serving: 1 vegetable.
BLACK BEANS FOR TOSTADAS OR ENCHILADAS
Serves 6 to 8.
• 2 c. black beans
• 5 c. water
• 1 small onion, chopped
• 1 c. diced tomatoes (fresh or canned)
• A half bunch cilantro, chopped (about 1/4 c.)
• 1 tbsp. chili powder
• 1 tbsp. cumin
• 1 tbsp. garlic powder
• 1 tsp. salt
Directions
Cook beans in 5 cups water for about 50 minutes. Add onions, tomatoes and spices, and simmer until beans are soft and liquid is well absorbed, about another 25 minutes.
Nutrition information per serving of 8:
Calories170Fat1 gSodium310 mg
Carbohydrates31 gSaturated fat0 gCalcium46 mg
Protein11 gCholesterol0 mgDietary fiber11 g
Diabetic exchanges per serving: 2 bread/starch, 1 lean meat.
FRESH CORN TORTILLAS
Makes about 12.
Note: Masa harina can be found at Hispanic grocery stores, or where ethnic foods are sold.
• 2 c. masa harina
• 11/4 to 2 c. water
• 1 tsp. salt
• Oil
Directions
Combine masa harina, 11/4 cups water and salt in a bowl and mix until doughy, not sticky. Add more water if necessary.
Divide into 1-inch balls. Use tortilla press, or place dough between pieces of plastic and roll with rolling pin into round tortillas.
Film a frying pan or griddle with about 1/2 to 1 tablespoon vegetable oil and fry one or more tortillas until firm and slightly browned. Repeat with oil and additional tortillas.
Nutrition information per serving:
Calories69Fat1 gSodium200 mg
Carbohydrates14 gSaturated fat0 gCalcium28 mg
Protein2 gCholesterol0 mgDietary fiber2 g
Diabetic exchanges per serving: 1 bread/starch, 1 fat.
TABBOULEH
Serves 6 to 8.
• 2 c. bulgur (cracked wheat)
• 4 c. water
• 2 tomatoes, diced small
• 2 cucumbers, peeled and diced small
• 1/2 onion, diced small
• 2 cloves garlic, minced
• 1/4 c. fresh mint, minced
• 1/4 c. olive oil
• 3 tbsp. lemon juice
• 1 tsp. salt
Directions
Cook bulgur in 4 cups water. Combine with remaining ingredients and mix well.
Nutrition information per serving of 8:
Calories200Fat7 gSodium310mg
Carbohydrates30 gSaturated fat1 gCalcium32 mg
Protein5 gCholesterol0 mgDietary fiber7 g
Diabetic exchanges per serving: 2 bread/starch, 11/2 fat.
SESAME SAUTÉED GREENS
Serves 6 to 8.
• 1 tbsp. olive oil
• 1 tbsp. toasted sesame oil
• 2 bunches greens, leaves only (kale, chard, collards, etc.) torn into medium pieces
• 1 tsp. salt
Directions
Heat oils. Add greens and sauté at high heat until bright green and wilted, about 1 to 2 minutes. Add salt and more oil if needed. Remove from heat when ready.
Nutrition information per serving of 8 using 1 pound kale:
Calories58Fat4 gSodium320 mg
Carbohydrates6 gSaturated fat1 gCalcium77 mg
Protein2Cholesterol........................0 mgDietary fiber........................1 g
Diabetic exchanges per serving: 1 vegetable, 1 fat.
FALAFEL
Serves 6 to 8.
• 2 c. chickpeas (garbanzo beans)
• 1/2 onion, chopped
• 2 tbsp. parsley, chopped
• 2 tbsp. cilantro, chopped
• 1/2 tsp. salt
• 2 garlic cloves, minced
• 1 tsp. cumin
• 1 tsp. baking powder
• 4 to 6 tbsp. flour
• Vegetable oil
Directions
Purée chickpeas and onion in food processor. Add parsley, cilantro, salt, garlic and cumin. Process until blended.
Sprinkle in baking powder and 4 tablespoons flour, then add enough flour so dough forms a ball and no longer sticks. Add water if needed. Form into small balls.
Heat 3 inches of oil in frying pan. Fry balls on each side until golden brown. Serve with tahini sauce, pita and other condiments.
Nutrition information per serving of 8 with tahini sauce:
Calories130Fat4 gSodium83 mg
Carbohydrates18 gSaturated fat1 gCalcium114 mg
Protein6 gCholesterol1 mgDietary fiber4 g
Diabetic exchanges per serving: 1 bread/starch, 1/2fat.
TAHINI YOGURT SAUCE
Makes about 3/4 cup
• 1/2 c. plain yogurt • 3 tbsp. tahini paste • 1/2 tsp. very finely minced garlic • 2 tsp. fresh lemon juice • Water • Salt and pepper to taste Directions
Mix together the yogurt, tahini paste, garlic and lemon juice. Thin out with water to make a smooth, medium-thick sauce. Season to taste with salt and pepper.