Recipes: Vidalia Onion Pie

VIDALIA ONION PIE

Serves 6.

Yellow onions are also fine for this pie.

• 1 (9-in.) pie crust, bought or homemade, partially baked

• 1 egg white, slightly beaten

• 2¹/₂c. chopped Vidalia onions

• 3 to 4 tbsp. oil

•¹/₂tsp. salt, or to taste

• Freshly ground black pepper

•¹/₄tsp. nutmeg

•¹/₄to¹/₂tsp. cayenne or hot pepper sauce

• 1 tbsp. flour

• 1¹/₂c. milk, at room temperature

• 1 c. grated cheese, such as Parmesan

Directions

Bake the pie crust according to recipe or package directions only until just lightly brown, for about 15 to 17 minutes. Then remove from the oven and brush the pie all over with a lightly beaten egg white and set aside.

Preheat the oven to 375 degrees.

In a medium bowl, combine the eggs and milk, and whisk until well combined. Stir in the sautéed onions and the cheese. Mix well. Pour the filling into the baked pie shell.

Set the filled pie pan on the bottom shelf of the hot oven. Bake for 30 to 40 minutes, or until puffed and lightly browned and a knife comes out clean when inserted into the center. If the pastry edges begin to brown too quickly, cover with strips of foil.

Let the pie set for a few minutes, and then cut into wedges for serving. If serving later, cool on a wire rack and then reheat in a 325-degree oven before serving.

Nutrition information per serving:

Calories350Fat22 gSodium700 mg

Protein15 gCholesterol125 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 medium-fat meat, 3½ fat.

SAUTéED OKRA WITH ONIONS

Serves 4.

I can eat okra every day, and as the season gets underway this time of year, sometimes I do. The little pods are full of nutrients.

• 4 tbsp. oil, divided

• 1 c. sliced spring onions, or more if desired

• 1 to 2 garlic cloves, crushed

• 1 tbsp. chopped fresh ginger or 1¹/₂tsp. ground ginger

•¹/₂tsp. cumin seeds, crushed

•¹/₂tsp. crushed dried red pepper, or to taste

•¹/₂tsp. salt

• Freshly ground black pepper

Directions

Rinse the okra, drain and pat dry with paper towel. Cut off the stems just above the tip of the pods. Don't cut into the pod. Set the okra aside.

Add the remaining oil to the pan and stir in the okra. Raise the heat to medium, and cook for about 5 minutes, stirring frequently. Reduce the heat, and add the onion mixture to the okra, mixing well. Cover the pan and cook the okra for 10 to 15 minutes longer, or until just tender but not mushy, stirring occasionally. Serve with rice or hot bread.

Nutrition information per serving:

Calories165Fat14 gSodium310 mg

Carbohydrates10 gSaturated fat2 gCalcium103 mg

Protein3 gCholesterol0 mgDietary fiber4 g

BAKED SALMON WITH ROASTED ONIONS

Serves 4.

• 1¹/₂lb. salmon fillet

• 1 to 2 tbsp. soy sauce

• 1 tbsp. chopped fresh herbs, such as oregano or thyme, or 1¹/₂tsp. crushed dried herbs

• 1 tsp. ground ginger

•¹/₂tsp. salt, or to taste

• Freshly ground black pepper

• 4 to 5 tbsp. oil, divided

• 1 lemon, thinly sliced

Directions

Preheat the oven to 400 degrees.

Remove any scales from the salmon skin. Rinse the salmon and pat dry with paper towel. Rub the salmon all over with the soy sauce, herbs, garlic, ginger, salt and black pepper.

Lightly oil a large shallow oven-proof serving dish or griddle pan. Place the salmon to one side of the pan, skin side up, and drizzle over 2 tablespoons of the oil. Top the salmon with the lemon slices. Scatter the onions on the other side of the pan and drizzle over the remaining oil, plus a pinch of salt and a sprinkling of black pepper, mixing well.

Bake the salmon for about 20 minutes or until the flesh is opaque and no longer translucent. During the baking, stir the onions a couple of times with a large spoon. If desired, for more even cooking, carefully turn the salmon over halfway through the baking, using a large spatula.

Nutrition information per serving:

Calories387Fat23 gSodium630 mg

Carbohydrates6 gSaturated fat5 gCalcium67 mg

Protein37 gCholesterol110 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 5 lean meat, 1½ fat.

Serves 4 to 6.

• 2¹/₂lb. small red and white potatoes

• 11/2 tsp. salt, divided

•¹/₃c. extra-virgin olive oil or grapeseed oil

• 2 tbsp. cider or wine vinegar

• 2 tbsp. grain or Dijon-style mustard

• Freshly ground black pepper

• 2 c. chopped spring onions, white or red

• 2 tbsp. chopped fresh cilantro or parsley

• Lettuce leaves, rinsed, drained and chilled

Rinse and scrub the potatoes and cut away any blemishes. Place potatoes in a medium-large saucepan with the water to cover at least by 1 inch. Sprinkle in¹/₂teaspoon salt.

Cover the pot, bring the water to a boil, and then cook the potatoes over medium-high heat for about 12 minutes or until they are just tender when pierced with a fork. Don't cook the potatoes until falling apart.

To make the salad dressing: Combine in a small bowl the oil, vinegar, garlic, mustard, black pepper and the remaining 1 teaspoon salt. Beat briskly with a fork until well combined.

Drain the cooked potatoes and rinse with cold water. Peel immediately. Let cool for 10 minutes or until you can easily cut into 1/4-inch thick slices without the potatoes crumbling.

Place the sliced potatoes in a bowl. Gently stir in the chopped onions and cilantro or parsley, mixing well. Drizzle the salad dressing over and mix well with a spatula.

Nutrition information per serving:

Calories272Fat12 gSodium700 mg

Carbohydrates38 gSaturated fat2 gCalcium49 mg

Protein4 gCholesterol0 mgDietary fiber5 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 2½ fat.

Serves 6.

• 2¹/₂lb. new potatoes, such as Yukon gold

• 1¹/₂tsp. fresh chopped dill or³/₄tsp. dried dill

• 1 garlic clove, finely crushed or mashed

• 1 tsp. salt, or to taste

• 1 large onion, such as Vidalia, thinly sliced

• 1 c. heavy cream

• 1 c. milk

•¹/₄tsp. ground nutmeg

•¹/₂c. grated Swiss cheese

Rinse and peel the potatoes and rinse again. Dry well with paper towel, and then cut into 1/8-inch thick slices. Sprinkle the potatoes with the dill, garlic, salt and black pepper.

Preheat the oven to 350 degrees. Generously butter a 2-quart baking dish. Arrange the potatoes and the onion in the pan, overlapping the slices. Combine the cream and milk and then stir in the nutmeg. Pour the mixture over the potatoes in the pan. Loosely cover the pan with a sheet of aluminum foil.

Set the pan on the middle oven rack and bake the casserole, spooning the cream over the potatoes a couple of times, for 1 hour or until the potatoes are just tender.

Increase the oven temperature to 400 degrees. Then remove the foil, sprinkle on the grated cheese, and bake the potatoes for about 20 minutes longer or until lightly golden brown and bubbly.

Nutrition information per serving:

Carbohydrates40 gSaturated fat10 gCalcium170 mg

Protein8 gCholesterol56 mgDietary fiber4 g