365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Re: Crispy "Fried" Veggies

Monday, August 24, 2009

[Healthy_Recipes_For_Diabetic_Friends] Re: Crispy "Fried" Veggies - 12.4g Carbs, 3.5g Fiber, 3.3g Sugar

Saw this on Dlife last night and was just about to go search for it..looked
really good..Thanks for highlighting it..made my life easier..LOL

On Mon, Aug 24, 2009 at 10:53 AM, chefgloria1030
<chefgloria1030@yahoo.com>wrote:

>
>
> Crispy "Fried" Veggies - 12.4g Carbs, 3.5g Fiber, 3.3g Sugar
>
> From: www.dlife.com
> Veggies in a light, crunchy coating baked to crispy deliciousness!
> Prep Time: 30 min
> Cook Time: 10 min
> Difficulty: EASY
>
> 2 cup Cereal, multibran flakes, crushed
> 1/2 cup grated parmesan cheese, low sodium, fresh
> 4 eggs
> 4 cup chopped zucchini, onions, and mushrooms, bite-sized, even pieces
> 1 grapeseed oil cooking spray
> 1 oz kosher salt, to taste (optional)
> 1 pinch black pepper, fresh (to taste)
> 1 Tbsp olive oil
> 1/4 cup whole wheat flour
> 1/2 tsp ground cayenne (red pepper) (to taste)
> 1/4 cup fresh basil, finely chopped
>
> 1. Preheat oven to 400 degrees. Spray cookie sheet with nonfat cooking spray. For faster clean up, line cookie sheet with foil.
>
> 2. Mix flakes, basil, cayenne, and cheese together in a small bowl. Add salt (if desired) and pepper to taste.
>
> 3. Using a separate bowl, beat eggs with a fork for one minute. Put
> flour in another large bowl. Making sure veggies are dry, dip them,
> about a cup at a time, into the flour, then into beaten egg. Scoop
> them out of eggs with a slotted spoon, draining well. Then dip into
> dry mixture, coating well.
>
> 4. Place veggies on prepared cookie sheet, make sure they do not touch each other. Drizzle lightly with the olive oil.
>
> 5. Bake for 10 minutes. Turn over and bake an additional 5 minutes or until crispy and golden brown.
>
> 6. Season to taste, and serve hot.
>
> Additional Information - -
> Depending on the type of vegetables you use and the size you cut
> them, cooking time may vary. Dip veggies in your favorite creamy
> dressing or just sprinkle with lemon juice and some more grated
> Parmesan.
>
> Servings: 8
> Nutrition per Serving:
> 109.4 Calories, 5g Total Fat, 1.1g Saturated Fat, 3.9g Unsaturated Fat,
> 12.4g Total Carbs, 3.5g Dietary Fiber, 3.3g Sugars,
> 138.6mg Potassium, 6g Protein Sodium 105.1 mg
>
> Dietary Exchanges: 1/2 Fat, 1/2 Starch, 1/2 Vegetable
>
--
My God will supply all your needs according to His riches in glory in Christ
Jesus" (Phil. 4:19).