Mixed Veggie Recipes like soup, casseroles, salads
 

I've been reading through a pile of Mexican and Latin American cookbooks prepping for this year's study of the Aztec and Maya. One of the recipes I came across looked like such a great use of the stuff the garden is producing at the minute that I just had to try it. Definitely a keeper! This makes enough for 4-8, depending on how hungry you are. I served it last night with grilled chicken and garlic bread.

3 cups zucchini, cut in 3/4 inch dice
1 large onion, diced
1 or 2 large tomatoes, cut in 3/4 inch dice
niblets sliced from 3 or 4 ears of corn (or 1 cup frozen)
about 1.5 cups potatoes, cut in 3/4 inch dice and boiled 3 minutes (I had only tiny potatoes, used 8 or 9 of them altogether)
2 or 3 jalapeños, seeded, deveined and diced very fine (or use California long greens)
2 or 3 cloves of garlic, chopped fine
1 tablespoon fresh oregano, chopped fine
3 tablespoons olive oil
1 teaspoon salt
black pepper to taste
1/4 cup cilantro, chopped
1/2-1 cup grated cheese (Recipe called for Monterey Jack, I used the Vermont version - sharp, white cheddar.)

Use about half of the oil to grease most of a very large sheet of heavy duty foil. Mix everything else except the cilantro and cheese together and mound it into the center of the foil. Drizzle with remaining oil. Fold the edges over several times to completely enclose the vegetables, then place on the grill for about 1/2 hour, turning now and then so the veggies cook evenly. Just before serving open one of the seams and add the cheese and cilantro to the packet.

Boy oh boy this was good!

That sounds fabulous and I have almost everything growing in the garden. I will try that tjis weekend :)

Thanks so much for posting the recipe

Mixed Veggie Recipes like soup, casseroles, salads
 

Tex-Mex Pasta

1 bell pepper chopped,
1 red onion chopped
1 clove garlic minced
1 tsp cumin
1 can black beans drained and rinsed
1 bag frozen corn
1 lb smoked sausage and/or chopped precooked chicken
jar of salsa( heat according to taste)
1 lb penne pasta cooked
shredded cheddar cheese to taste
sour cream to taste
( If you don't eat salsa you can sub diced tomatoes for salsa so it has no heat!)

In skillet add olive oil and pepper,onion, garlic,meat, and cumin. cook together for about 5 minutes on medium heat. Add corn, beans, salsa and pasta to pot and cook til warmed through! Top with sour cream and cheese to taste and enjoy! My crew enjoys it with cornbread!

Volume 14 Number 214
US Library of Congress ISSN: 1530-3292
__________________________________________________

RECIPE DU JOUR
Archives are at [url]http://lists.topica.com/lists/rdj/read[/url]
_______________________________________________________

Creamy Fettuccine with Shrimp and Bacon

1 pound uncooked fettuccine
2 bacon slices (uncooked)
1 pound large shrimp, peeled and deveined
1 garlic clove, minced
1 1/2 cups frozen green peas, thawed
1 cup shredded carrot
2 cups 2% reduced-fat milk
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup (4 ounces) grated Parmesan cheese
1/2 cup chopped fresh flat-leaf parsley, divided

• Cook pasta according to package directions, omitting salt and fat.
• Drain well; keep warm.

• Cook bacon in a large nonstick skillet over medium-high heat 6 minutes or until crisp.
• Remove bacon from the pan, reserving 1 tablespoon drippings in pan.
• Crumble bacon; set aside.

• Add shrimp and garlic to pan; sauté over medium-high heat 2 minutes.
• Add peas and carrot; cook 2 minutes or just until shrimp are done.
• Transfer shrimp mixture to a large bowl; keep warm.

• Combine milk, flour, salt, and pepper, stirring with a whisk.
• Add milk mixture to pan; cook over medium heat 3 minutes or until thickened and bubbly, stirring constantly with a whisk.
• Remove pan from heat; add cheese, stirring until blended.
• Add milk mixture to shrimp mixture; stir until combined.
• Add pasta and 1/4 cup parsley, tossing gently to coat.
• Transfer pasta mixture to a platter, or divide evenly among each of 8 plates; sprinkle evenly with remaining 1/4 cup parsley and crumbled bacon.
• Serve immediately.

Makes 8 servings.


Nutritional Information
Amount per serving
Calories: 382
Calories from fat: 18%
Fat: 7.7g
Saturated fat: 3.7g
Monounsaturated fat: 1.2g
Polyunsaturated fat: 0.5g
Protein: 25g
Carbohydrate: 52.9g
Fiber: 3.6g
Cholesterol: 101mg
Iron: 4.1mg
Sodium: 505mg
Calcium: 218mg
_______________________________________

Mixed Veggie Recipes like soup, casseroles, salads
 

[B]Country Fish Chowder Recipe[/B]

You'll think you're on Cape Cod when you taste this thick wholesome chowder made from a recipe I've treasured for many years. It's one of my husband's favorites. He likes it more and more, because over the years I've "customized" the basic recipe by including ingredients he enjoys.

8-10 Servings
Prep: 15 min.
Cook: 25 min.

Ingredients

1 cup chopped onion
4 bacon strips
3 tablespoons butter
3 cans (12 ounces each) evaporated milk
1 can (15-1/4 ounces) whole kernel corn, undrained
1 can (6-1/2 ounces) chopped clams, undrained
3 medium potatoes, peeled and cubed
1 teaspoon salt
3/4 teaspoon pepper
1 pound fish fillets (haddock, cod or flounder), cooked and broken into
pieces
Crumbled cooked bacon, optional
Minced chives, optional
Additional butter, optional

Directions

In a large saucepan, cook onion and bacon in butter until onion is
tender. Add milk, corn, clams, potatoes, salt and pepper. Cover and cook
over medium heat, stirring occasionally, until potatoes are tender, about 20 minutes. Stir in fish and heat through. Ladle into bowls. If desired, top
with bacon, chives and/or a pat of butter. Yield: 8-10 servings (2-1/2
quarts).

Nutrition Facts: 1 serving (1 cup) equals 250 calories, 12 g fat (6 g
saturated fat), 57 mg cholesterol, 598 mg sodium, 19 g carbohydrate, 2 g
fiber, 15 g protein.

Country Fish Chowder published in Country Extra January 1994, p49

[B]Indulgent Vegetable Lasagna [/B]

Thin slices of eggplant, zucchini and yellow squash replace traditional sheets of pasta in this delicious vegetable lasagna. Bubbling hot from the oven, generous amounts of mozzarella and goat cheese make this meatless meal indulgent and comforting.

Recipe courtesy of Emeril’s Table by Emeril Lagasse, copyright MSLO, Inc., all rights reserved.



Ingredients

3 medium eggplants, cut lengthwise into ¼-inch slices (about 3 ¾ pounds total) 1 1/2 teaspoons crushed red pepper, or to taste
4 large zucchini, cut lengthwise into ¼-inch slices 1 pound fresh mozzarella cheese, cut into 1/2-inch slices
4 large yellow squash, cut lengthwise into ¼-inch slices 12 ounces goat cheese, crumbled
3/4 cup plus 2 tablespoons olive oil 2 cups Marinara Sauce
1/2 cup fresh whole wheat breadcrumbs or coarse fresh breadcrumbs 1/4 cup chopped pancetta or bacon
6 cloves plus1 teaspoon minced garlic 1 medium onion, finely chopped
2 tablespoons balsamic vinegar 2 35-ounce cans whole Italian plum tomatoes, crushed with your hands, with juices
1/4 cup lightly toasted pine nuts 1/4 teaspoon dried oregano
1/4 cup plus 2 tablespoons chopped fresh basil leaves 3/4 teaspoon salt
1 tablespoon chopped fresh oregano leaves

Yield: 4-6 Servings

Directions
1
To make the Marinara Sauce: In a large saucepan or Dutch oven, heat the olive oil (1/4 cup) over medium heat and when hot, add the pancetta and cook until golden brown and slightly crispy, about 3 minutes. 2
Increase the heat to medium-high and add the onion and cook until softened and beginning to caramelize, about 6 minutes. Add the garlic (6 cloves, minced) and cook until fragrant, 1 to 2 minutes.
3
Add the tomatoes along with their juices and stir to combine. Add the oregano, salt, and crushed red pepper (1/2 teaspoon), reduce the heat to a simmer, and cook for 30 to 40 minutes, or until the sauce is slightly thickened.
4
Add the basil (1/4 cup), stir to combine, and let sit for 5 minutes before serving. Yields about 2 quarts.
5
Preheat the oven to 350 degrees F.
6
Lay the eggplant slices in a single layer on a wire rack set above a baking sheet. Sprinkle both sides lightly with salt and let stand for at least 1 hour to allow the juices to drain.
7
Heat a grill or griddle pan over medium-high heat. Rinse the eggplant under cold water and pat dry. Brush both sides of the eggplant, zucchini, and squash slices using 6 to 8 tablespoons of the olive oil and place on a grill pan or grilled pan until soft and lightly browned on one side, 6 to 8 minutes.
8
Combine the breadcrumbs, minced garlic (1 teaspoon), balsamic vinegar, pine nuts, basil (2 tablespoons), oregano, crushed red pepper (1 teaspoon), and 1 teaspoon salt. Add the remaining 2 tablespoons of olive oil and mix well. Set aside.
9
In a small saucepan over medium-low heat, warm the Marinara Sauce.
10
Place 1 cooked eggplant slice on a clean work surface. Top with 1 to 2 slices of mozzarella, add 1 slice of cooked zucchini, top with pieces of goat cheese, cover with cooked yellow squash, top with pieces of goat cheese, and add a final layer of eggplant. Repeat the procedure with the remaining vegetable slices and cheeses. Transfer to a 9- by 13-inch casserole dish or roasting pan. Top the lasagna with the breadcrumb mixture and drizzle with olive oil. Bake until heated through and the cheese is melted, about 20 minutes. Pour enough Marinara Sauce to cover the bottom of a large serving platter. Arrange slices of lasagna on top of the sauce, and top with remaining sauce. Serve warm, garnished with additional basil and parmesan.


Read More [url]http://www.ivillage.com/vegetable-lasagna/3-r-388824#ixzz1boZVYVf3[/url]

[SIZE=4][B]Easy Chicken and Rice in 20 minutes.[/B][/SIZE]

2 cups diced chicken meat (I also use turkey meat)
2 cups diced celery
1 cup diced sweet onion
1/2 cup diced carrots
2 teaspoons chicken boullion
2 cups instant rice
1 pkg Ramen noodles (Chicken Flavor)
Salt & Pepper to taste

Start veggies in a 4 quart pot about half full of water and simmer til soft.

Add in chicken, the Ramen noodle spice package, and boullion and bring back to simmer.

Lastly, add in rice and noodles ( I crunch mine), remove from heat and allow rice and noodles to fatten up. Add salt and pepper to taste and serve hot.

You can tweek the quantities of all the ingredients without really changing the overall taste. Using leftover chicken or turkey, this meal is definitely not a bugget buster.

[B]Slow Cooker-Country Turkey and Veggie Soup with Cream[/B]

2 tablespoons butter, divided
8 ounces sliced mushrooms
1/2 cup chopped onion
1/2 cup thinly sliced celery
1 medium carrot, thinly sliced
1 medium red bell pepper, chopped
1/2 teaspoon dried thyme
4 cups (32 ounces) chicken or turkey broth
4 ounces uncooked egg noodles
2 cups chopped cooked turkey
1 cup half-and-half
1/2 cup frozen green peas, thawed
3/4 teaspoon salt

1. Place a large nonstick skillet over medium- high heat until hot. Add 1
tablespoon of the butter; when melted, add mushrooms and onion. Cook 4
minutes or until onions are translucent, stirring frequently.

2. Coat inside of slow cooker with nonstick cooking spray. Add mushroom
mixture, celery, carrot, bell pepper, thyme and broth. Cover; cook on HIGH
21/2 hours.

3. Add noodles and turkey. Cover; cook 20 minutes. Add remaining 1
tablespoon butter and stir in peas and salt.

Makes 8 (l-cup) servings

Easy Home Cooking Oct/Nov 2006

Soup of Sunshine

February 04, 2011
Friday Recipe: [B]Soup of Sunshine[/B] Created by High School Culinary Students
[url]http://healthyschoolscampaign.typepad.com/healthy_schools_campaign/2011/02/friday-recipe-soup-of-sunshine-created-by-high-school-culinary-students.html[/url]

From a previous article: Davis says that with a fairly limited menu of ingredients, student chefs get creative. Last year's "outstanding side dish" was called "Soup of Sunshine," which included apples, bananas, vegetables, chicken stock, and peanut butter.

When presented with the Cooking up Change healthy cooking contest challenge of coming up with a healthy school lunch on a tight budget with limited ingredients and specific nutrition standards, the culinary team from Richards Career Academy knew they would have to think outside the box. Following a Caribbean cuisine theme, the students designed a meal with bright flavors and innovative ingredient combinations that wowed guests and judges alike.

One of the items on their lunch menu was Soup of Sunshine, which earned its name from the combination of fresh herbs, flavorful fruits and vegetables and even peanut butter. The ingredients come together as a suprisingly hearty soup that is as creative as it is tasty!

Many thanks to student chefs Gerardo Garcia, Ruby Gutierrez, Claudia Ramirez and Lidia Sanchez for sharing this wonderful recipe!

Soup of Sunshine
Ingredients
• 1 medium Spanish onion
• 1 large green bell pepper
• 2 small apples
• 1 1/2 bananas
• 1 tablespoon Canola oil
• 6 cups chicken stock
• 1 15 oz. can diced tomatoes with juice
• 1 cup frozen yellow squash (sliced)
• 1/4 cup peanut butter
• 1/8 teaspoon garlic powder
• 1/8 teaspoon chili powder
• 1/8 teaspoon paprika
• 1/4 teaspoon black pepper
• 3 tablespoons coarsely chopped cilantro

Preparation
1. Dice onion, bell peppers, apples and banana into ½ inch pieces.
2. Heat Canola oil in large pot. Add onions, bell pepper and apples; gently sauté until softened.
3. Add chicken stock and bring to a boil.
4. Add bananas, squash, diced tomatoes, peanut butter, cilantro and all spices; continue to boil for one minute, and then reduce to a simmer.
5. Gently simmer for 15-20 minutes or until produce is tender; add cilantro.
6. Taste and adjust seasoning to desired flavor.
Enjoy!

[B]Gingered Bamboo And Vegetable Stir-Fry-Taiwan[/B]

1/2 C Chicken broth
2 T Cooking sherry
1 t Sugar
1 T Soy sauce
2 T Cornstarch
1/4 C Plum sauce
1/4 lb Fresh shiitake mushrooms
3 T Vegetable oil
1 med Carrot; sliced thin diagonally
1 c Julienned daikon
2 c thinly sliced Napa cabbage
3 garlic cloves; minced
1 t Peeled; minced fresh ginger
1 can Sliced bamboo shoots - (8
1 lb Fresh chow mien noodles
Peanut oil and additional
For cooking noodles

Add oil to hot wok. When hot, stir-fry carrots 2 minutes.
Add daikon and stir-fry 2 more minutes.
While vegetables are cooking, combine chicken broth, sherry, sugar, soy sauce, cornstarch and plum sauce in a bowl and mix well.
Heat oil in skillet.
Add noodles and stir-fry just until crispy.
Then add some soy sauce and cook 1 additional minute.
Add mushrooms, cabbage, garlic and ginger to the wok.
Stir-fry 2 minutes.
Add bamboo shoots and heat to warm, about 1 minute.
Add sauce mixture to vegetables and cook until thickened.
Place noodles on center of plate and top with vegetables and sauce.

Serves 4.

[B]Cold Szechuan Noodles and Shredded Vegetables[/B]

16 ounces dried soba noodles
1/4 cup tamari
1/4 cup sesame oil
1 tablespoon rice vinegar
1 tablespoon white sugar
1/2 teaspoon chili oil
1 red bell pepper, thinly sliced
1 cup chopped green onions
2 carrots, julienned

In a large stockpot, cook pasta in boiling salted water until al dente.
Rinse with cool water; drain well.

In a small bowl mix together 3 tablespoons tamari sauce, 3 tablespoons sesame oil, vinegar, sugar and Chili oil.
Using tongs, toss noodles with sauce to coat well.
Marinate in a covered bowl for 2 hours, or up to 24 hours, tossing occasionally.
Bring marinated noodles to room temperature.
Mix the remaining 1Tablespoon each of tamari and oil and pour over the noodles.
Three hours before serving stir in sweet red peppers, two thirds of the green onions, and half of the grated carrots.

To serve, mound the noodles on a serving platter and sprinkle with the remaining green onions and carrots.

[B]Chef Meg's Roasted Vegetable Soup [/B]

- 23.8g Carbs, 6.9g Fiber, 7g Sugar

From: SparkPeople user CHEF_MEG
This is such a hearty savory soup--and it's vegan! The color alone should win you over. By roasting the vegetables you get a sweet smoky smell and taste.

[B][I]INGREDIENTS[/I][/B]
2 carrots, chopped
2 parsnips, chopped
1 large onion, chopped
1 small butternut squash, peeled, seeded, and chopped
3 garlic cloves
2 tsp canola oil
2 sprigs fresh thyme
4 oz no salt added tomato sauce
32 oz no salt added vegetable stock
1/2 tsp black pepper
1 1/2 cups kale, shredded
1/4 cup chopped parsley
3/4 cup nutritional yeast

[B][I]DIRECTIONS[/I][/B]
• Preheat the oven to 400 degrees Fahrenheit.

• Spread vegetables in a single layer on a sheet pan drizzle on the oil and mix with your hands to evenly distribute the oil.
• Scatter the thyme over the vegetables.
• Roast for 30 minutes, stirring after 15 minutes.

• Pour the tomato sauce over the vegetables and roast another 15 minutes, just until the sauce is bubbly or the vegetables have turned slightly golden brown.
• Remove thyme stems.

• Use a spatula to transfer the vegetables and tomato sauce into a large saucepan, then slowly add the stock.
• Season with pepper and simmer for 10 minutes, then stir in the nutritional yeast. Puree with an immersion blender, then add the kale and simmer 2-3 minutes, until the kale has wilted.
• Add the parsley, stir to combine, and remove from heat.
Serve warm.

Servings: 6
Serving Size: one cup
Nutrition per Serving:
149.9 Calories, 2.8g Total Fat, 0.3g Saturated Fat, 0.8g Polyunsaturated Fat,
0.2g Monounsaturated Fat, 0mg Cholesterol, 39.9mg Sodium, 366.6mg Potassium,
23.8g Total Carbs, 6.9g Dietary Fiber, 7g Sugars, 9.2g Protein

Mixed Veggie Recipes like soup, casseroles, salads
 

[B]Baked Falafel Squares with Red Pepper Sauce[/B]

- 8g Carbs, 2g Fiber

Recipe By:
Serving Size: 8
Preparation Time :0:00

[B][I]INGREDIENTS[/I][/B]
1 package falafel mix -- (10 oz.)
1 large egg
5 Tablespoons olive oil -- divided
1 whole head garlic
1 bunch asparagus -- trimmed and cut into 2-inch lengths (about 3 cups)
2 cups shredded napa cabbage
6 ounces portobello mushrooms -- sliced
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
16 ounces roasted red peppers -- (1 jar) drained & rinsed
1/2 cup goat cheese
1/8 tsp. cayenne pepper

[B][I]DIRECTIONS[/I][/B]
• Preheat oven to 375F.
• Coat 9 x 9-inch baking pan with cooking spray.
• Combine falafel mix with 2 cups boiling water in bowl, and let stand 5 minutes.

• Mix in egg and 4 Tbs. olive oil.
• Spread in prepared pan, and bake 35 minutes, or until browned.

• Wrap garlic in foil.
• Roast 35 minutes, or until tender when squeezed.

• Meanwhile, heat remaining 1 Tbs. oil in skillet over medium-high heat.
• Sauté asparagus, cabbage, mushrooms and oregano 5 minutes, or until asparagus is crisp-tender and cabbage is lightly browned.
• Add salt and pepper.

• Squeeze garlic cloves into food processor bowl.
• Add peppers, and purée until smooth. Transfer to saucepan, and stir in cheese and cayenne.
• Heat over medium heat 3 to 4 minutes, or until cheese is melted, stirring occasionally.
• Season with salt and pepper.

• Cut falafel into 8 squares, and top with vegetables and sauce. Serve warm.

Serves 8

Per SERVING: Calories: 320, Protein: 14g, Total fat: 14g, Saturated fat: 3g, Carbs: 33g, Cholesterol: 33mg, Sodium: 646mg, Fiber: 6g, Sugars: 5g

Author Note: Falafel, a Middle Eastern snack made by frying chickpea
patties in oil, is often served in pitas with hummus. Joan H. Ranzini was curious whether a falafel mix could be baked like cornbread. The result is this easy, healthy meal. Honorable Mention, 2006 recipe contest.

Source: "Vegetarian Times Issue: October 1, 2006 p.72"
S(Formatted by Chupa Babi): "Oct 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 12g Fat (68.6%
calories from fat); 5g Protein; 8g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 106mg Sodium

Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat

[B]MEXICAN POTSTICKERS [/B]

Makes 5 dozen.

2 15oz cans black beans, rinsed
1 cup frozen corn kernels
2 jalapeno chiles, seeded, finely chopped
¾ cup tomato, finely chopped
¾ cup onion, finely chopped
½ cup cilantro or parsley, chopped
¼ cup reduced fat sour cream
1 tbsp hot sauce
2 tsp salt
60 wonton wrappers


• Line 2 baking sheets with parchment.
• In a bowl, combine black beans, frozen corn kernels, jalapeno chiles, tomato, onion, cilantro or parsley, reduced fat sour cream, hot sauce, and salt.
• Mix well, breaking up beans.
• Fill a bowl with water.
• Working with 8 wonton wrappers at a time out of the 60 wonton wrappers total, place a heaping tsp of the filling into the center of each.
• Dip your finger into water and use it to moisten outside rims of wrappers. Fold edges to form a triangle, then press to seal.
• Transfer potstickers to baking sheet.
• Repeat with remaining wrappers.
• In a skillet, heat 1 tbs vegetable oil.
• Slide as many potstickers into skillet as can fit.
• Cook turning once until golden brown.
• Transfer to paper towel lined plate.
• Repeat with remaining potstickers, using more oil as needed, then SERVE...

Winning healthy nachos made with salsa verde, ground buffalo

[url]http://www.spokesman.com/stories/2009/apr/29/winning-healthy-nachos-made-with-salsa-verde/[/url]

From Staff Reports The Spokesman-Review
April 29, 2009
•
Ground buffalo meat, jalapeño Gouda and homemade salsa verde play a starring role in the winning recipe in the seventh annual Inland Northwest Healthy Nacho Recipe Contest, held April 18 at the Downriver Grill in Spokane.

Sherre Copeland serves her nachos in small cast-iron skillets to help keep the nachos warmer and the cheese melted. She turned to buffalo meat because it has less fat and cholesterol than beef, she said in a news release.

Copeland beat out fellow finalists Eric Olson, 2008's winner, who served up Pacific Northwest Nachos with salmon, cucumber sauce and havarti cheese, and Linda Griffiths, who entered her Horseradish Nachos, using horseradish cheese. Copeland's nachos are on the menu at Downriver Grill, 3315 W Northwest Blvd., through Cinco de Mayo.
For recipes from these entries and previous contestants, visit [url]www.thinkyoursnacks.org[/url].

[B]Sherre's Green and Black Bean Buffalo Nachos Recipe [/B]
by Sherre Copeland

1 large package fresh corn tortillas, sprayed with olive oil, lightly salted, cut into triangles
1 pound ground buffalo meat
1 15.5-ounce can black beans
½ pound grated sharp cheddar cheese
½ pound grated jalapeño Gouda
2 fresh tomatoes, seeded and diced
1 4-ounce can black sliced olives
1 8-ounce container sour cream
Seasonings to taste: chili powder, ground cumin, ground coriander, salt and pepper

Toppings: Sherre's salsa verde (see recipe below), low-fat sour cream, lime wedges and cilantro sprigs

Preheat oven to 400 degrees.
Layer the cut tortillas in a shallow metal baking dish. Bake until crisp, about 12 minutes.

Meanwhile, brown the buffalo meat and generously season to taste with salt, pepper, chili powder and ground cumin.

Drain black beans and place in saucepan; generously season to taste with salt, ground coriander and ground cumin.

Place crisp chips on an oven-safe serving plate. Sprinkle hot meat mixture, beans, grated cheeses, tomatoes and olives evenly over the chips.

Cook nachos on the middle rack of the oven until the cheese melts and the chips start to brown (about 10 minutes).

Remove nachos from oven, top with salsa verde, low-fat sour cream, lime wedges and cilantro sprigs and serve immediately.

[B]Sherre's Salsa Verde[/B]

1 large bunch fresh cilantro (stems and leaves), washed
Juice of one lime
15 fresh tomatillos, husked, washed and halved
1 large or 2 small jalapeño peppers – stemmed, seeded and washed (leave the seeds if you like it hot)
2 large cloves garlic, peeled and crushed
Dry spices: chili powder (chipotle if you have it), ground cumin, salt, ground coriander

Place all ingredients except dry spices in food processor – process until salsa is thick and tomatillos are in very small chunks. Add spices to your liking, mix, taste and adjust.

[B][I]*-- Diabetic Recipe --*[/I][/B]

[B]3-Alarm Chili[/B]

Servings: 4
Prep time: 15 minutes
Cook time: 1 hour
Total: 1 hour 15 minutes

[B][I]Ingredients[/I][/B]
1 pound top sirloin, coarsely ground
1 medium white onion, 6 ounces, chopped
1 large clove garlic, minced
1 medium red bell pepper, 6 ounces, seeded and chopped
3 tablespoons chili powder
1/2 tablespoon ground cumin
1 teaspoon crushed dried oregano
1 14 1/2-ounce no salt added crushed tomatoes
1/2 cup low-sodium canned beef broth
1/2 cup plain non-fat yogurt
2 tablespoons minced fresh cilantro
1/4 teaspoon cayenne pepper
salt (to taste)
freshly ground pepper (to taste)

[B][I]Directions[/I][/B]
1. Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
2. Measure 2 tablespoons of the onion; set aside.
3. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
4. Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
5. Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
6. When chili is done, ladle into bowl and offer topping to spoon onto each serving.

Nutrition Information
Per serving: 252 calories (26% calories from fat), 31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate, 4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges: 3 1/2 lean protein, 1 carbohydrate (3 vegetable)

[U][B]Diabetic Friendly[/B][/U]

[B]Bean and Pumpkin Chicken Tostadas [/B]
- 29.9g Carbs, 8g Fiber, 3.3g Sugar

From: SparkPeople user CHEF_MEG

Tostadas, basically open-faced tacos or tortilla pizzas, are perfect for weeknight meals. For this fall-inspired version, Chef Meg uses canned pumpkin and white beans with leftover chicken for a dinner
that's ready in 15 minutes.

Prepare: 10 min
Cook: 5 min
Servings: 4

[B][I]--> Sauce [/I][/B]
2 Tbsp canned pumpkin puree
1/4 cup fat-free Greek yogurt
1 Tbsp orange juice
Pinch chili powder

2 tsp canola oil
1/2 medium onion, diced (about 1/2 cup)
1 Anaheim chili, deseeded and minced (optional)
1 tsp chili powder
1/2 tsp ground cumin
1 (14.5 oz can) white or red kidney beans, drained and rinsed
12 oz cooked chicken breast, chopped or shredded
4 corn tortillas
1/2 cup canned pumpkin puree
1/4 cup shredded low-fat Monterrey Jack cheese
2 Tbsp chopped parsley (optional)

Mix the sauce ingredients together in a small bowl and set aside.

Place a medium skillet over medium heat, then add the oil to the warm
pan. Add the onion and pepper, and cook for two to three minutes, until
the onions are soft. Stir in the spices and beans, and cook for two
minutes. Stir in the chicken and remove the pan from heat.

Preheat the broiler. Microwave the tortillas for 30 seconds, just to
warm them. Place the tortillas on a baking sheet, then spread each with
two tablespoons pumpkin puree. Divide the bean and chicken mixture among
the four tortillas. Sprinkle one tablespoon of cheese on each tostada,
and broil until the cheese melts and the tortilla is slightly brown.
Keep the oven door ajar, and watch the tostadas closely.

Remove from the oven and sprinkle on the parsley. Serve with a heaping tablespoon of sauce.

Servings: 4
Nutrition per Serving:
269 Calories, 3.9g Total Fat, 1.4g Saturated Fat, 0.6g Polyunsaturated
Fat, 0.3g Monounsaturated Fat, 55.5mg Cholesterol, 235.7mg Sodium,
474.4mg Potassium, 29.9g Total Carbs, 8g Dietary Fiber, 3.3g Sugars,
30.1g Protein

[U][B]Diabetic Friendly[/B][/U]

[B][I]Grilled Roasted Vegetables with Pineapple [/I][/B]
- 17.1g Carbs, 2.7g Fiber, 5.3g Sugar

From: SparkPeople user HONEYLEA
These tasty roasted vegetables can be cooked on the grill or roasted
in the oven! The pineapple adds a wonderful sweetness to the vegetables.
This recipe is easily modified to include your favorite vegetables or
spices.
Servings: 6

1 cup diced potato (peeled or unpeeled)
1 cup chopped bell pepper (any color)
1 cup chopped raw mushrooms
1 medium onion, chopped
1 cup cherry tomatoes
1 can pineapple chunks in natural juices
3 Tbsp olive oil
2 tsp chopped garlic
2 tsp dill weed
1 tsp celery salt or celery seed
1 1/2 tsp cayenne pepper (optional)
1 1/2 tsp garlic powder (optional)
1 1/2 tsp onion powder (optional)
Salt (to taste)
Pepper (to taste)
**Different vegetables and spices can be substituted based on preference
and availability**

Chop the vegetables into similar sized chunks. Place all ingredients
in large bowl. Do not drain pineapple. Mix thoughly, then drain all
liquids.

Grilled:
Option 1 -- place vegetables in grill-safe roasting pan and place on
grill. Med high heat. Stir every 5-10 minutes until tender.

Option 2 -- place vegetables on heavy duty aluminum foil sprayed lightly
with Pam. Fold aluminum foil into a sealed pouch and place on grill. Med
heat. Turn over every 5 minutes for 20 - 25 minutes. (Is usually done by
the time your meat is done)

Oven: Place vegetables in roasting pan. Bake at 350 degrees. Stir every
10 minutes until tender.

Servings: 6
Nutrition per Serving:
135.2 Calories, 7.2g Total Fat, 1g Saturated Fat, 0.7g Polyunsaturated Fat,
5.1g Monounsaturated Fat, 0mg Cholesterol, 406.6mg Sodium, 384.5mg Potassium,
17.1g Total Carbs, 2.7g Dietary Fiber, 5.3g Sugars, 2.2g Protein

[U][B]Diabetic Friendly[/B][/U]

[B]Garlic-Yellow Squash Soup [/B]
- 22g Carbs, 3.8g Fiber, 4.2g Sugar

From: [url]www.extraordinaryhealth.com[/url]
By: Sally Fallon, author of Nourishing Traditions
Serves: 6

2 medium onions, peeled and chopped
16 cloves garlic, peeled and chopped
2 stalks celery, chopped
3 Tbsp butter
1 1/2 quarts chicken stock
2 potatoes, washed and cut up
Several sprigs fresh thyme, tied together
1 tsp dried green peppercorns, crushed
3 yellow crookneck squash; washed, trimmed and sliced
Sea salt or fish sauce
Pepper, to taste

Saute onions, garlic and celery gently in butter until soft. Add
chicken stock and potatoes. Bring to a boil and skim. Add thyme
and crushed peppercorns. Simmer covered until potatoes are tender.
Add squash and simmer about 10 minutes more or until squash is
tender. Blend soup with a hand-held blender. If soup is too thick,
thin with water. Season to taste.

Salt and pepper not included for nutrition.

Nutrition From: [url]www.caloriecount.about.com[/url]
Serves: 6
Serving Size: 467 g
Nutrition per Serving:
159 Calories, 55 Calories from Fat, 6.1g Total Fat, 3.7g Saturated Fat,
15mg Cholesterol, 133mg Sodium, 22g Total Carbs, 3.8g Dietary Fiber,
4.2g Sugars, 5.4g Protein
Vitamin A 8% - Vitamin C 61% - Calcium 5% - Iron 8%
Nutrition Grade: A-

[B][I]Good points:[/I][/B]
High in potassium
High in vitamin B6
Very high in vitamin C

[B][I]Bad points:[/I][/B]
High in saturated fat

With Olive Oil instead of butter! No salt or fish sauce! No Thyme!
Serves: 6
Serving Size: 467 g
Nutrition per Serving:
168 Calories, 66 Calories from Fat, 7.3g Total Fat, 1.1g Saturated Fat,
0mg Cholesterol, 92mg Sodium, 21.9g Total Carbs, 3.8g Dietary Fiber,
4.2g Sugars, 5.4g Protein
Vitamin A 5% - Vitamin C 60% - Calcium 5% - Iron 8%
Nutrition Grade: A

[B][I]Good points:[/I][/B]
No cholesterol
High in potassium
High in vitamin B6
Very high in vitamin C

[B][U]Diabetic Friendly[/U][/B]

[B]Southwestern Cod Saute [/B]

- 18.42g Carbs, 10.13g Fiber, 5.83g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

This is a great meal-in-one dish that can be prepared in just
25 minutes using our Healthy Saute method of cooking, which uses
no heated oils. Enjoy!
Prep and Cook Time: 15 minutes
Cooking Time: 10 minutes

1 medium onion, cut in half and sliced medium thick
6 medium cloves garlic, pressed
1-2 tsp minced jalapeno pepper*, seeds removed
1 Tbsp chicken broth
2 cups diced zucchini into 1/2-inch cubes)
1 lb cod filets, cut into 1 inch pieces
15 oz can diced tomatoes
3 Tbsp fresh lemon juice
2 Tbsp chopped fresh cilantro
1 Tbsp chopped fresh oregano
1 ripe but firm medium avocado, diced into 1-inch pieces
Salt and black pepper to taste
*if you like your food less spicy, consider using less jalapeno pepper

Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.

Prepare all other ingredients before starting the saute.

Heat 1 Tsp broth in a 10-12 inch stainless steel skillet. Healthy Saute onion in broth over medium heat, stirring frequently for 5 minutes.

Add garlic, zucchini, jalapeno, and cod and continue to saute for another 2 minutes, stirring frequently.

Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.

Serving Suggestion: Serve with Rice

Serves: 4
Total Weight: 410.43g
Nutrition per Serving:
304.43 Calories, 128.34 Calories from Fat, 25.69 Calories from Saturated Fat, 28.35g Protein, 18.42g Carbs, 10.13g Dietary Fiber, 0.30g Soluble Fiber, 1.02g Insoluble Fiber, 5.83g Total Sugar, 1.26g Monosaccharides, 0.44g Disaccharides, 2.09g Other Carbs, 14.26g Total Fat, 2.85g Saturated Fat, 0.31g Mono Fat, 0.59g Poly Fat, 41.96mg Cholesterol, 1.36 mg Iron, 0.24 mg Manganese, 1162.07 mg Potassium, 386.19 mg Sodium

[B][U]Diabetic Friendly[/U][/B]

[B]Saffron Poached Chicken with Parsley and Tarragon Gremolata [/B]
- 28g Carbs, 5g Fiber, 7g Sugar

From: Love Good Food by Sophie Michell VIA [url]www.cleaneatingmag.com[/url]

Saffron adds such a wonderful perfume and color to dishes. Here
I have gently poached some chicken and vegetables in a saffron-infused stock, then added extra layers of flavors with the Italian classic gremolata, adding orange zest for extra aroma.

Hands-on time: 25 minutes
Total time: 40 minutes
Serves: 4

2 1/2 cups chicken stock
2/3 cup white wine
A large pinch of saffron threads
4 4-oz boneless, skinless chicken breast halves
8 baby carrots, trimmed
4 bulbs of baby fennel, trimmed and cut in half
4 scallions, trimmed
2 zucchini, cut into 1/4-inch-thick batons
Kosher salt
Freshly ground black pepper

--> Tarragon Gremolata
Scant 1/3 cup finely chopped flat-leaf parsley
1 tsp grated orange zest
1 tsp grated lemon zest
1 small handful of tarragon
1 garlic clove, finely chopped
3 1/2 tbsp olive oil (optional)

--> To Serve
3 oz boiled new potatoes

Pour the stock and wine into a saucepan and bring to a boil. Add
the saffron threads, then reduce the heat to low and simmer for
5 minutes.

Meanwhile, to make the gremolata, put all the ingredients in a bowl
and mix to combine. Season with salt and pepper and set aside.

Season the chicken with salt and pepper. Bring the stock back to a
boil, then put the chicken in the stock, reduce the heat to low
again and simmer until cooked through, about 10 minutes. Remove
the chicken from the stock, cover with foil and let rest in a warm
place.

Meanwhile, put the carrots, fennel, scallions and zucchini in the
stock and cook for 5 minutes. Use a slotted spoon to remove the
vegetables from the stock and keep warm. Increase the heat and
simmer the stock until it is reduced by half, 15 to 20 minutes.

Cut each of the chicken breasts into slices against the grain on
the diagonal. Divide the vegetables among individual deep plates
and put the chicken slices on top. Spoon a little stock over and
add spoonfuls of gremolata. Serve immediately with boiled new
potatoes, if desired.

Serves: 4
Serving Size: 4 oz chicken, 3/4 oz potatoes

Nutrients per Serving:
465 Calories, 5g Total Fat, 1g Sat Fat, 1g Monounsaturated Fat,
1g Polyunsaturated Fat, 132mg Cholesterol, 28g Carbs, 5g Fiber,
7g Sugars, 63g Protein, 36mg Sodium