Persian

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Ingredients
  • 10 c. water
  • 1 TBS. oil
  • 1 lg. onion chopped
  • 2 TBS. tomato paste
  • 1 tsp. garlic powder
  • 1/2 tsp. tsp. turmeric
  • 2 tsp. tsp. salt
  • 1/2 tsp. tsp. black pepper
  • 2 carrots diced
  • 3 stalks celery diced
  • 3/4 c. quick-cooking barley
  • 2-3 TBS. lemon juice
  • *1/2 c. sour cream - optional

Persian Chicken Soup with Barley

Sometimes you want your old familiar favorite soup and sometimes you want to try something new! This soup, Persian Chicken Soup…

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  • 1 1/2 c. dried bulgur wheat
  • 1 TBS. dried parsley
  • 1 TBS. dried minced onion
  • 2 c. water
  • 2 tsp. salt
  • 1 tsp. black pepper
  • 1/4 c. lemon juice
  • 1/4 c, olive oil
  • 2 lg or 4 small cucumbers peeled, diced
  • 4 med. Roma tomatoes diced
  • 1 small red onion diced

Tabouli Salad

Proportion, proportion, proportion!! No, it’s not home decorating or clothing trends I am talking about today, but food proportions! One of…

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  • 3 qt chicken stock can use canned or homemade
  • 1 lg onion chopped
  • 2 carrots peeled and diced
  • 3-4 c. cooked boneless chicken meat (from a rotisserie chicken or canned chicken chunks)
  • 1/2 c. green pepper chopped
  • 3 TBS tomato paste or a can of diced tomatoes
  • 1 tsp garlic powder
  • 1 TBS chili powder
  • 1/4 tsp ground oregano
  • 1 tsp ground cumin
  • 1 TBS. dried parsley
  • 1 pkg taco seasoning
  • 2 tsp salt
  • 1/2 tsp black pepper
  • 1 can corn drained
  • 1 can dark red kidney beans drained
  • 1 can black beans drained
  • Tortilla chips and toppings of your choice: shredded cheese, green onions, lite sour cream, guacamole, etc.

Chicken Tortilla Soup

Chicken Tortilla Soup is a restaurant favorite, and so easy to make at home! Like any soup, the recipe is pretty…

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  • 2 large eggplants, about 2 pounds
  • 1 egg white
  • 4 tbsp olive oil
  • 2 large onions, peeled and thinly sliced
  • 2 cloves garlic, peeled and crushed
  • 4 eggs
  • 1/2 c. chopped parsley (optional)
  • 1/4 tsp ground saffron, dissolved in 1 tbsp hot water
  • 4 tbsp fresh lime juice
  • 1 tsp baking powder
  • 1 tbsp all-purpose flour
  • 1 tsp salt
  • 1/4 tsp freshly ground black pepper

Eggplant Kuku

Among the many gifts my husband gave me when we were first married was a stack of 20 cookbooks. All were…

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Ingredients
  • 6 TBS. Vegetable oil, divided
  • 2 lbs. cubed beef stew meat
  • 2 lg. white onions, chopped 1/2" pieces
  • 6 + 4 c. water
  • 1 tsp. black pepper
  • 1 1/2 tsp. turmeric
  • 4 15-oz. cans dark red kidney beans, drained
  • 2 bunches fresh cilantro, cleaned, picked over, large stems removed and then chopped finely
  • 2 bunches fresh green onions, trimmed and chopped
  • 3 c. dried parsley flakes
  • 3 TBS. dried fenugreek (may be found at a Middle Eastern grocery store or online; called Shanbalileh in Farsi)
  • 3-4 dried limes (limou-omani in Farsi, found at Middle Eastern grocery store or online) (pierced a few times with a fork)
  • 2 tsp. salt
  • Serve with Basmati rice
  • With the condiment Mast-O-Khiar or plain yogurt on the side
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Nutrients
  • Calories: 280
  • Carbohydrates: 25
  • Fat: 15
  • Protein: 18
  • Per 8-oz Serving:

Persian Fresh Herb Stew – Gormeh Sabzi

As we continue to explore international foods that are good for diabetic eating, I am happy to share one of my…

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Ingredients
  • 3 c. cooked chicken meat, chopped into 1/2-in. pieces (from a rotisserie chicken, or 3 lg. boneless skinless chicken breasts that have been simmered in water until done)
  • 2 c. cooked waxy potatoes (red or yellow), peeled, cut into 1/2-in. cubes
  • 1 c. frozen or canned peas
  • 3/4 c. chopped dill pickles
  • 4 hard-boiled eggs, chopped
  • 1/2 c. mayonaisse
  • 1/4 c. Italian vinaigrette salad dressing
  • Salt & pepper to taste
  • Sliced pickles, green olives, and red pepper or pimento (or other vegetable slices) for decorating
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Nutrients
  • Calories: 147
  • Carbohydrates: 7.5
  • Fat: 6
  • Protein: 16
  • per 3/4-cup serving:

Olivieh – Persian Chicken, Egg, and Potato…

Now that summer is here, “cooking supper” has become “making supper.” It’s hot outside and I don’t want to make my…

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