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Ingredients
  • 1 large head cauliflower, rinsed, dried, and separated into florets
  • 3 T. extra virgin olive oil
  • 2 – 3 cloves garlic, peeled and finely minced
  • 2 t. crushed red pepper flakes
  • Salt and freshly ground black pepper, to taste
  • ½ c. Parmesan cheese, freshly grated, divided

Easy Spicy Roasted Cauliflower

This is a perfect side dish for a quick and easy weeknight meal. Just toss it all together and pop it…

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  • 1/2 tsp. lemon crystals
  • 1/2 tsp. lime crystals
  • 1/4 c. hot water
  • 1/2 c. white wine
  • 1/4 c. jalapeno juice from a jar of pickled jalapenos
  • 1 1/4 tsp. minced garlic
  • 2 1/2 tsp. liquid mesquite smoke flavor
  • 1 lb. raw shelled deveined shrimp
  • 1 large onion, trimmed, quartered, cut into 1/4" slices
  • 1 green bell pepper, trimmed, seeds removed, cut into 1/4" strips
  • 1 tsp. salt
  • 2 TBS. olive oil or vegetable oil
  • Flour tortillas
  • Assorted toppings: lite sour cream, shredded Colby-Jack cheese, salsa or picante, pico de gallo, guacamole

Shrimp Fajitas

I know that many of you can relate to this experience. You are sitting at a Mexican food restaurant, waiting for…

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  • 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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  • 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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  • 1 1/2 – 2 pound fresh or frozen bone-in turkey breast portion
  • 2 TBS butter, melted
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 c. apricot or peach spreadable fruit
  • 2 TBS coarse-grain brown mustard
  • 1 1/2 tsp bottled roasted minced garlic
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Nutrients
  • Calories: 235
  • Carbohydrates: 9
  • Fat: 8
  • Protein: 32
  • per serving:

Mustard and Garlic Roasted Turkey Breast

I will be taking some time off from the blog for the month of August so that I can get my…

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Ingredients
  • 3 TBS olive oil
  • 1 medium onion chopped
  • 2 carrots peeled and diced
  • 2 celery stalks chopped
  • 1 tsp. garlic powder
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • 1 tsp. dried basil
  • 1 tsp. Italian seasoning
  • 2 small zucchini halved and sliced
  • 1 can Italian tomatoes 16 oz
  • 2 cans vegetable stock 10 oz
  • 3 c. water
  • 1 can white kidney beans drained, 16 oz
  • 3/4 c. dried elbow macaroni (or 1-2 cups leftover pasta of any shape)
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Nutrients
  • Calories: 75
  • Carbohydrates: 14
  • Fiber: 3
  • Protein: 4
  • per cup:

Meatless Minestrone

Minestrone is one of those amazing comfort foods that is nourishing to the soul as well as to the body. For…

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