Post by JJ Judkins on Sept 13, 2008 12:34:28 GMT -6
Summer Garden Pilaf - 26g Carbs, 2.7g Fiber
From: The Complete Diabetes Prevention Plan
Servings: 7
1 Tbsp extra virgin olive oil or canola oil
1 cup plus 2 Tbsp (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 tsp dried oregano
3 cups cooked brown rice
Scant 1/2 tsp salt
Place the oil in a large deep nonstick skillet and preheat over
medium-high heat. Add the zucchini, corn, red bell pepper, onion,
and oregano. Cook, stirring frequently, for 3 to 4 minutes, just
until the vegetables are crisp-tender. Periodically place a lid
over the skillet if it becomes too dry. (The steam released from
the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat
to medium. Cook, stirring frequently, for a couple of minutes,
until the mixture is heated through. Add a tablespoon or two
of water if the mixture seems too dry. Serve hot.
Servings: 7
Serving Size: 3/4 cup
Nutrition per Serving (per 3/4 cup serving):
140 Calories, 2.9g Fat, 0.4g Saturated Fat, 0mg Cholesterol,
26g Carbs, 2.7g Fiber, 3.3g Protein, 138mg Sodium, 16mg Calcium
Diabetic Exchanges: 1 1/4 Starch, 1 Vegetable, 1/2 Fat
From: The Complete Diabetes Prevention Plan
Servings: 7
1 Tbsp extra virgin olive oil or canola oil
1 cup plus 2 Tbsp (1/3-inch dice) zucchini
1 cup fresh or frozen whole kernel corn
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/2 tsp dried oregano
3 cups cooked brown rice
Scant 1/2 tsp salt
Place the oil in a large deep nonstick skillet and preheat over
medium-high heat. Add the zucchini, corn, red bell pepper, onion,
and oregano. Cook, stirring frequently, for 3 to 4 minutes, just
until the vegetables are crisp-tender. Periodically place a lid
over the skillet if it becomes too dry. (The steam released from
the cooking vegetables will moisten the skillet.)
Add the rice and salt to the skillet mixture and reduce the heat
to medium. Cook, stirring frequently, for a couple of minutes,
until the mixture is heated through. Add a tablespoon or two
of water if the mixture seems too dry. Serve hot.
Servings: 7
Serving Size: 3/4 cup
Nutrition per Serving (per 3/4 cup serving):
140 Calories, 2.9g Fat, 0.4g Saturated Fat, 0mg Cholesterol,
26g Carbs, 2.7g Fiber, 3.3g Protein, 138mg Sodium, 16mg Calcium
Diabetic Exchanges: 1 1/4 Starch, 1 Vegetable, 1/2 Fat