~ Side Dishes ~

Broccoli is one of the most amazing pharmaceutical packages in nature's food pharmacy. ~ Jean Carper

Mediterranean Stuffed Zucchini By: American Diabetes Association The most versatile of summer squashes, zucchini has a mild flavor and tender texture that harmonize well with other ingredients. Choose squash about 7-8 inches long, since zucchini loses flavor and can be watery when it's overgrown.   3 zucchinis (1-1/2 pounds total), ends trimmed 1 Tbsp olive oil     1/2 cup onion, chopped     1/2 cup tomato, finely chopped      1/2 cup uncooked long grain rice      1/4 cup raisins      2 tsp fresh mint      1/2 tsp salt      1/2 tsp ground cinnamon      1 pinch freshly ground pepper      3/4 cup tomato sauce      1 Tbsp pine nuts    Directions: Put the zucchini in a medium saucepan. Add enough water to cover and boil about 5 minutes, or just until tender. Preheat the oven to 350 degrees F. Prepare a baking dish with nonstick pan spray. Split the zucchini in half lengthwise; leaving a 1/4-inch shell, scoop out the pulp. Chop the pulp from 1 zucchini; set aside. Save the rest for another use (mixed vegetables, soup, stew). Heat the olive oil in a nonstick saucepan. Add the onion and saute over medium heat until tender, about 5 minutes. Add the chopped zucchini pulp and all the other ingredients except the pine nuts and tomato sauce. Cover and simmer over low heat about 15 minutes, or until the rice is almost tender. Toast the pine nuts in a small skillet over medium heat for 3 to 5 minutes until light brown and fragrant. Stir them into the rice mixture. Stuff the mixture into the zucchini shells. Arrange the zucchini on the prepared baking dish and pour the tomato sauce over and around the shells. Cover with foil; bake 25 to 30 minutes. Nutrition Information: Amount per serving   Calories 128  Calories From Fat 30  Total Fat 3 g  Saturated Fat 0 g  Cholestrol 0 mg  Sodium 383 mg  Total Carbohydrate 23 g  Dietary Fiber 2 g  Sugars 8 g  Protein 3 g This recipe is from The New Family Cookbook for People with Diabetes, published by the American Diabetes Association.  It features hundreds of delicious recipes for you and your family. These 'diabetes' meals aren't just for people with diabetes; they're great for the whole family!  You can order cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).  For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes. Round out your meals with a serving of:  Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables. Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.  Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible. The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.  Copyright  2006 American Diabetes Association     No vegetable exists which is not better slightly undercooked. ~ James Beard Sautéed Spinach with Pine Nuts and Golden Raisins Here’s an easy healthy recipe to serve with a dinner of a nice piece of broiled fish or breast of chicken along with whole grain rice -- a delicious meal. 2 teaspoons extra-virgin olive oil 2 tablespoons golden raisins 1 tablespoon pine nuts 2 cloves garlic, minced 1 bunch fresh spinach, tough stems removed 2 teaspoons balsamic vinegar 1/8 teaspoon salt 1 tablespoon shaved Parmesan cheese Freshly ground pepper to taste Directions: Heat oil in a large nonstick skillet over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds.Add spinach and cook, stirring, until just barely wilted, about 2 minutes. Remove from heat; stir in balsamic vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper. Nutritional Information: Per serving: 158 calories; 9g fat (2g sat, 5g mono); 2mg cholesterol; 16g carbohydrate; 6g protein; 4g fiber; 310mg sodium.    Spinach is the broom of the stomach. ~ French proverb.    White and Wild Rice Ring When I need an elegant side dish to dress up a gourmet meal, here is one of the first that comes to mind. This rice dish looks delectable and it can be made ahead so you can concentrate on the main course. Try it with the Cornish Game Hens with Apple-Honey Glaze .    1 cup wild rice 1 cup long grain white rice 1 cup chopped onion 2 cloves garlic, minced 1 cup sliced mushrooms Butter 1/2 teaspoon poultry seasoning 1/4 cup dry Sherry 1/2 cup chopped toasted pecans Salt, pepper Cooked Brussels sprouts (or, if you prefer, use peas, snow peas, cherry tomatoes or a colorful vegetable of your choice)   Directions: Cook wild and white rice according to package directions. Meanwhile, sauté onion, garlic and mushrooms in 1/4 cup butter.   Combine cooked rice, sautéed vegetables, poultry seasoning, Sherry and pecans. Season to taste with salt and pepper.   Pack rice mixture into well buttered 8 inch ring mold, pressing firmly with back of spoon or hands. Cover mold with foil. Place in larger pan of hot water and bake at 350 degrees for 20 minutes.   To unmold, place serving dish over mold and invert. Shake firmly, holding serving dish tightly to mold. Gently remove mold and fill center of rice ring with Brussels sprouts. Makes 8 servings.   Note: Mold may be prepared ahead and refrigerated. Bake 50 to 60 minutes or until heated through. You may also use individual molds for the rice. Visit Glen's Place       Party Artichokes (with Three Dips) Makes 4 artichokes 4 large California artichokes selection of dips (recipes follow) Preparation: Wash artichokes under cold running water. Cut off stems at base and remove small bottom leaves. Stand artichokes upright in deep saucepan large enough to hold snugly. Add 1 teaspoon salt and two to three inches boiling water. (Lemon juice, herbs, garlic powder or onion powder may be added, if desired.) Cover and boil gently 35 to 45 minutes or until base can be pierced easily with fork. (Add a little more boiling water, if needed.) Turn artichokes upside down to drain. Cool completely; cover and refrigerate to chill.

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