CELERY AND ENDIVE SALAD
Serves 4.
When choosing Belgian endive, pick out heads that are tight with little or no yellow. If you can, pick out celery stalks with their leaves still attached; not only do they make a nice garnish, but they're also flavor-packed.
• 2 tbsp. white-wine vinegar
• 2 tbsp. olive oil
• 3 ribs celery, thinly sliced
• 2 heads Belgian endive, halved lengthwise and thinly sliced
• 1/4 medium red onion, thinly sliced
• Coarse salt and ground pepper
Directions
In a medium bowl, whisk together vinegar and oil. Add celery, endive and onion; season with salt and pepper and toss.
Nutrition information per serving:
Calories74Fat7 gSodium32 mg
Carbohydrates3 gSaturated fat1 gCalcium30 mg
Protein1 gCholesterol0 mgDietary fiber2 g
Diabetic exchanges per serving: 1 vegetable, 1 1/2 fat.
STEAMED POTATOES WITH THYME
Serves 4.
Steaming is a super quick way of cooking potatoes and it prevents them from getting waterlogged.
• 2 lb. red or white new potatoes, halved if small, quartered if large
• 1 tbsp. olive oil
• 1 tbsp. fresh thyme leaves
• Coarse salt and ground pepper
Directions
Set a steamer basket in a large pot. Fill with enough water to come just below the basket; bring the water to a boil. Place potatoes in the basket and reduce the heat to a simmer. Cover and cook until the potatoes are tender, about 15 to 20 minutes.
Transfer potatoes to a medium bowl. Add oil and thyme; season with salt and pepper and toss.
Nutrition information per serving:
Calories201Fat4 gSodium14 mg
Carbohydrates40 gSaturated fat1 gCalcium50 mg
Protein4 gCholesterol0 mgDietary fiber5 g
Diabetic exchanges per serving: 2 1/2 bread/starch, 1 fat.
SESAME GREEN BEANS
Serves 4.
Toasted sesame oil can be found in the Asian section of the supermarket. It's full-bodied and nutty, and a little goes a long way. Once they've been opened, both the bottle of sesame oil and the jar of sesame seeds should be stored in the refrigerator for optimal flavor.
• 1 lb. green beans, stem ends trimmed
• 2 tsp. rice vinegar
• 1/2 tsp. toasted sesame oil
• Coarse salt and ground pepper
• 1 tsp. sesame seeds
Directions
Set a steamer basket in a large pot. Fill with enough water to come just below the basket; bring the water to a boil. Add green beans to the basket and reduce the heat to a simmer. Cover and cook until the green beans are crisp and tender, about 15 to 20 minutes.
Meanwhile, in a medium bowl, whisk together vinegar and oil; season with salt and pepper. Add green beans and sesame seeds, season with salt and pepper and toss.
Nutrition information per serving:
Calories41Fat1 gSodium6 mg
Carbohydrates7 gSaturated fat0 gCalcium38 mg
Protein2 gCholesterol0 mgDietary fiber3 g
Diabetic exchanges per serving: 1 vegetable.
SAUTÉED MIXED MUSHROOMS
Serves 4.
Pick and choose the mushrooms you'd like to use or simply pick up a pack of mixed mushrooms. While button and cremini mushrooms only need to be trimmed, you have to remove the stem of shiitakes as they are too tough to eat. This recipe is delicious on its own, or you can toss the mushrooms with some pasta and a little grated Parmesan cheese.
• 1 tsp. olive oil
• 1 lb. mixed mushrooms, such as button, cremini and shiitake, trimmed and thinly sliced
• Coarse salt and ground pepper
• 1 tsp. sherry vinegar or red-wine vinegar
Directions
In a large nonstick or cast-iron skillet, heat oil over medium heat. Add mushrooms, season with salt and pepper and cook until the mushrooms are tender and lightly browned, about 12 to 13 minutes. Remove them from heat and stir in vinegar. Serve hot or at room temperature.
Nutrition information per serving:
Calories34Fat2 gSodium6 mg
Carbohydrates4 gSaturated fat0 gCalcium3 mg
Protein3 gCholesterol0 mgDietary fiber11 g
Diabetic exchanges per serving: 1 vegetable, 1/2 fat.
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