Veggie Crunch Wrap

September 3, 2015 Leave a Comment
Veggie Crunch Wrap

Veggie Crunch Wrap

This recipe, Veggie Crunch Wrap, was in Diabetic Lining – Healthy Meals in Minutes.  Flatout Light Flatbreads come in 4 flavors: original, tomato, spinach and Italian herb.  These Flatout Light flatbreads are high in fiber (9 grams each), and only 90 calorie each.

 

Veggie Crunch Wrap Recipe

 

Veggie Crunch Wrap

1 light flatbread wrap

¼ of medium avocado, peeled

1/8 tsp. lime juice

1 medium carrot, cut into thin bite-size strips

¼ of a cucumber, cut into thin bite-size strips

¼ of small red sweet pepper, seeded and cut in bite-size strips

1 Tbsp. crumbled feta cheese

 

Place wrap on work surface.  In a small bowl mash together avocado and lime juice.  Spread mixture over flatbread.

Arrange carrot, cucumber and sweet pepper strips on top of avocado mixture, leaving about 2 inches of space at each end of flatbread.

Sprinkle with feta cheese; roll up into a wrap.  Serve immediately or cover and chill for up to 4 hours.  If desired, cut in half diagonally.

 

(Recipe for Veggie Crunch Wrap, Diabetic Living – Healthy Meals in Minutes, 2015)

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Zucchini-Potato Latkes with Tzatziki

August 8, 2015 Leave a Comment
Zucchini-Potato Latkes with Tzatziki

Zucchini-Potato Latkes with Tzatziki

This recipe, Zucchini-Potato Latkes with Tzatziki.  Tzatziki, a flavorful Greek sauce laced with cucumber, is a tangy accompaniment for these high-fiber latkes.  Make it a meal:  Enjoy with fresh tomatoes and a few Kalamata olives or put patties and tzatziki (yogurt sauce) in a pita pockets for lunch on the go.

 

Zucchini-Potato Latkes with Tzatziki Recipe

 

Zucchini-Potato Latkes with Tzatziki

1 lb. zucchini, shredded

2 cups shredded cooked potato (see note)

2 medium shallots, minced, divided

1 egg, beaten

2 cups fresh whole-wheat breadcrumbs (see Tip)

½ cup crumbled reduced-fat feta cheese

2 Tbsp. chopped fresh dill, divided

½ tsp. salt, divided

½ tsp. freshly ground pepper, divided

2 Tbsp. extra-virgin olive oil, divided

1 cup low-fat plain yogurt

½ medium cucumber, peeled, seeded and shredded

1 Tbsp. red wine vinegar

 

Preheat oven to 450 F.  Coat a baking sheet with cooking spray.

Toss zucchini, potato, 3 tablespoon shallot and egg in a large bowl.  Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt and ¼ teaspoon pepper; toss to combine.  From the mixture into 12 patties.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.  Add 6 patties, cover and cook until crispy and browned one side, 2 to 5 minutes.  Carefully transfer the latkes to the prepared pan, browned-side down.  Repeat with remaining 1 tablespoon oil and patties.

Transfer the latkes to the oven and bake until firm and heated through, 10 to 12 minutes.

Meanwhile, prepare tzatziki:  Combine yogurt, cucumber, vinegar, the remaining minced shallot, 1 tablespoon dill and 14 teaspoon each salt and pepper in a small bowl.  Serve the latkes with the tzatziki on the side.

Note:  Shredded cooked potatoes can be found in the refrigerated produce section or dairy section of most supermarkets.

Tip:  To make fresh breadcrumbs:  Trim crusts from firm sandwich bread.  Tear bread into pieces and process in a food processor into coarse crumbs.  One slice makes 1/3 cup crumbs.

 

(Recipe for Zucchini-Potato Latkes with Tzatziki, Diabetic Connect, 2015)

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Chicken Skewers with Spicy Cucumber Relish

July 15, 2015 Leave a Comment
Chicken Skewers with Spicy Cucumber Relish

Chicken Skewers with Spicy Cucumber Relish

This recipe, Chicken Skewers with Spicy Cucumber Relish, came from a recipe book that Stop & Shop supermarket handed out.  You can serve these skewers as a main course or as an appetizer for a crowd.  The Thai Chili sauce adds wonderful flavor: sweet, savory and with just a tiny bit of spicy.

 

Chicken Skewers with Spicy Cucumber Relish Recipe

 

Chicken Skewers with Spicy Cucumber Relish

1 red Pepper

1 lime

3 Tbsp. reduced-sodium soy sauce

3 Tbsp. sesame oil

¼ tsp. salt

1 ½ lb. chicken breast, cut into cubes

12 skewers

½ cucumber

½ oz. chives

2 Tbsp. cider vinegar

4 Tbsp. sweet chili sauce

 

Remove the stem and halve the pepper lengthwise, remove seeds and cut into small pieces.

Zest the lime; and put aside.  Then juice the lime; combine the lime juice, soy sauce, sesame oil and ¼ teaspoon salt in a shallow dish.

Thread the chicken cubes on skewers and place in the lime juice marinade.  Cover and let marinate for at least 1 hour in the refrigerator, turning once halfway through.

Grate the cucumber and to let drain in a sieve.  Press the cucumber down with a spoon to let as much of the moisture out.  Chop the chives and mix the lime zest, vinegar, chili sauce and cucumber.  Season with the rest of the salt and pepper.  Heat the grill; and grill the chicken skewers for 10 minutes until cooked through.          6 servings

Serve with Thai cucumber dip.

 

(Recipe for Chicken Skewers with Spicy Cucumber Relish, Stop & Shop recipe book, 2015)

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Greek Salsa

September 15, 2014 Leave a Comment
Greek Salsa

Greek Salsa

 

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

Color, texture and a fantastic blend of flavors – this salsa has it all.  It’s easy to adapt to the taste preferences of your family or guests.  I’ve made it dozens of times, and it’s foolproof.

                Heidi Mitchell                                                                   Cornwall, Prince Edward Island

 

Greek Salsa Recipe

Greek Salsa

1 Tbsp. white balsamic vinegar

2 Tbsp. olive oil, divided

2 ½ tsp. Greek seasoning, divided

1 garlic clove, minced

1 cup grape tomatoes, quartered

¾ cup chopped cucumber

½ cup crumbled feta cheese

½ cup chopped red onion

1 can (2 ¼ oz.) sliced ripe olives, drained

1 package (12 oz.) whole wheat pita bread

 

In a small bowl, combine the vinegar, 1 tablespoon oil, 1 ½ teaspoons Greek seasoning and garlic; set aside.

In a large bowl, combine the tomatoes, cucumber, feta cheese, onion and olives.  Drizzle the vinegar mixture and toss to coat.  Chill until serving.

Cut each pita bread into eight (8) wedges.  Place on an ungreased baking sheet.  Brush with remaining oil; sprinkle with remaining Greek seasoning.  Bake at 400 F. for 6-8 minutes or until crisp.  Serve with salsa.        2 ¾ cups salsa and 40 pita chips

 

(Recipe for Greek Salsa was on www.tasteofhome.com, 2014)

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Falafel with Tzatziki Sauce

February 18, 2014 Leave a Comment
Falafel with Tzatziki Sauce

Falafel with Tzatziki Sauce

 

Stuff the crispy, high-protein chickpea patties into a pita filled with lettuce, tomatoes and olives.  Top it off with our tzatziki sauce, and you have a nutritious meal that will keep you going the distance.

 

Falafel with Tzatziki Sauce Recipe

Falafel with Tzatziki Sauce

16 oz. dried chickpeas, soaked overnight

2 cups chopped onion

6 Tbsp. minced garlic

¼ cup chopped cilantro

1 tsp. salt

2 tsp. ground coriander

1 tsp. ground cumin

Ground black pepper, to taste

Olive oil (for frying), as needed

5 each 6 ½ pita breads

5 leaves romaine lettuce, torn in half

2 plum tomatoes, sliced and cut in half

¼ cup nicoise olives, sliced

Tzatziki sauce

Drain the chickpeas, then puree in a food processor until smooth.  Transfer to a large mixing bowl.

Stir in the onion, garlic, cilantro, salt, coriander, cumin and pepper.

Divide an shape the mixture to form 40 patties (1 3/4 inch by ½ inch).  Fill a skillet with olive oil to a depth of ½ inch, and heat to 350 F.  Working in batches, fry the patties until golden brown on both sides and cooked through, about 2 minutes on each side.  Drain on absorbent paper towels.

Heat the pitas and slice in half to form a pocket.

To assemble, place lettuce, tomato and olives in a pita half, along with falafel patties and tzatziki sauce.

Serve on a heated platter.             10 serving (4 patties per serving)

 

Tzatziki Sauce

Tzatziki Sauce

½ cup plain Greek yogurt

½ cup sour cream

½ cup peeled, grated cucumber, squeezed dry

1 tsp. minced garlic

1 Tbsp. extra virgin olive oil

1 Tbsp. chopped mint leaves or fresh dill

Juice on ½ lemon

1 tsp. lemon zest

Salt, as needed

Freshly ground black pepper, as needed

Combine the yogurt, sour cream, cucumber and garlic in food processor and puree until smooth.  Transfer to a bowl and fold in the olive oil, mint or dill, lemon juice and lemon zest.  Stir until combined and season to taste with salt and pepper.  Keep refrigerated.               1 ¼ cups

 

(Recipe for Falafel with Tzatziki Sauce came from the USA Weekend, January 31- February 2, 2014)

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Mediterranean Chicken Sandwiches

August 21, 2013 Leave a Comment
Mediterranean Chicken Sandwiches

Mediterranean Chicken Sandwiches

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at

www.tasteofhome.com

 

I copied this delightful recipe when I was in Italy visiting my Aunt Elsa.  The refreshing sandwich filling is nicely flavored with oregano and mint.  I like it tucked into chewy pita bread.  (This recipe is Diabetic Friendly!!)

          Marcia Fuller                                                             Sheridan, Montana

 

Mediterranean Chicken Sandwiches Recipe

Mediterranean Chicken Sandwiches

1 ¼ lb. boneless skinless chicken breast, cut into 1 inch strips

2 medium tomatoes, seeded and chopped

½ cup sliced quartered seeded cucumber

½ cup sliced sweet onion

2 Tbsp. cider vinegar

1 Tbsp. olive oil

1 Tbsp. minced fresh oregano or 1 tsp. dried oregano

1 to 2 tsp. minced fresh mint or ½ tsp. dried mint

¼ tsp. salt

6 whole wheat pita pocket halves, warmed

6 lettuce leaves

In a large nonstick coated with cooking spray, cook chicken for 5 minutes or until no longer pink.  Remove from the skillet; cool slightly.

In a large bowl, combine the chicken, tomatoes, cucumber and onion.  In a small bowl, whisk the vinegar, oil, oregano, mint and salt.  Pour over chicken mixture; toss gently.

Cover and refrigerate for at least 1 hour.  Line pita halves with lettuce; fill with chicken mixture, using a slotted spoon.         6 servings

 

(Recipe for Mediterranean Chicken Sandwiches was in tasteofhome.com)

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Grilled Steak Pitas

June 23, 2013 Leave a Comment
Grilled Steak Pitas

Grilled Steak Pitas

Daryl MacKinnan shares this recipe from her sister-in-law Jen.   The pitas are quick, delicious and portable.

 

Grilled Steak Pitas Recipe

Grilled Steak Pitas

Yogurt Sauce:   2 cups plain Greek yogurt

1-2 Tbsp. DILL WEED, (to taste)

½ cucumber, peeled, seeded and minced

¼- ½ tsp. salt (optional, to taste)

1 ½ Lbs. skirt steak (or sandwich steak or round steak pieces pounded a bit flatter)

½ cup fresh lemon juice (juice from 2-3 lemons)

1 tsp. TURKISH OREGANO

½ tsp. PENZEYS PEPPER

½ tsp. GRANULATED GARLIC POWDER

4 pitas, regular or whole wheat, halved

2 cups arugula, or soft lettuce, washed and dried

½ cup crumbled feta cheese (about 2 oz.)

1 tomato, sliced

(HIGHLIGHTED – are found in PENZEYS SPICES)

Make the yogurt sauce first.  Put the yogurt in a bowl.  Rub the DILL WEED between your hands, over the bowl, so that the dill is broken up and releases its flavor.  Add cucumber and mix well.  Add salt and mix.  Taste and add more DILL and salt as directed.  Refrigerate until to use.

Combine the steak, lemon juice, OREGANO, PEPPER and GARLIC in a zip-top bag or other closed container.  Marinate for 10-30 minutes.  Pre-heat grill while steak is marinating.  Remove the steak from the bag and discard the marinade.  Grill the steak to desired degree of doneness; 3-4 minutes per side over high heat is a rough estimate for medium-rare.  Remove from the grill and let stand for 5-10 minutes before slicing.

While the steak is standing, fill each pita half with a few heaping spoonfuls of yogurt sauce, feta cheese, a bunch of arugula and tomato slices.  Slice the steak diagonally across the grain into thin slices.  Add steak to the pitas and serve.         Serves 4

(Recipe for Grilled Steak Pitas was in Penzeys Spices catalog)

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