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Friday, December 21, 2012

[Healthy_Recipes_For_Diabetic_Friends] Braised Summer Vegetables with a Green Herb Sauce - 32g Carbs, 7g Fiber, 0g Adde

Braised Summer Vegetables with a Green Herb Sauce - 32g Carbs, 7g Fiber, 0g Added Sugar

From: EatingWell - EatingWell Fast & Flavorful Meatless Meals (2011), July/August 2012

This sophisticated dish of braised vegetables—carrots, potatoes,
beans, tomatoes, bell pepper and squash—drizzled with a pestolike
sauce made from garden-fresh herbs was inspired by a summer stroll
through the farmers' market. Feel free to mix up the produce based
on what you have on hand, and make extra sauce since it freezes well
and is perfect for tossing with pasta or swirling into soups. If
they're available, try adding fresh fava or other shell beans to
bump up the protein in this quintessentially summery dish.

Nutrition Profile - -
Diabetes appropriate | Healthy weight | Heart healthy | High potassium
| Low sodium | Low cholesterol | Low saturated fat | High fiber |
Low calorie | Gluten free

Active Time: 55 minutes
Total Time: 1 1/2 hours
Servings: 6
Serving Size: 2 cups vegetables each

--> Vegetable Braise
2 Tbsp extra-virgin olive oil
2 bay leaves
6 small onions, halved OR 2 large onions, cut into 2-inch pieces
7 large cloves garlic, peeled and halved
3 sprigs fresh thyme
6 fresh sage leaves
12 small or 3 large carrots, peeled and cut into 3-inch lengths
12 oz small new potatoes, scrubbed and cut into 1 1/2-inch wedges
8 oz yellow wax beans or a mixture of beans, trimmed and cut in half
5 medium tomatoes, peeled (see Tip), seeded and quartered, juice reserved
1 large yellow or orange bell pepper, cut into strips
1 lb summer squash, cut into 2-inch pieces
1/2 tsp salt
1/4 tsp freshly ground pepper

--> Green Herb Sauce
1/3 cup packed fresh basil leaves
1/3 cup flat-leaf parsley leaves
2 Tbsp fresh marjoram leaves
1 small clove garlic
3 Tbsp extra-virgin olive oil
3 Tbsp water, or more if necessary
2 Tbsp capers, rinsed
Pinch of salt

To prepare vegetable braise:
Heat oil and bay leaves in a large Dutch oven over medium-low heat
until fragrant, about 1 minute. Stir in onions, garlic, thyme and
sage; cover and cook, without stirring, 3 minutes. Layer carrots,
potatoes, beans, tomatoes, bell pepper and squash on top without
stirring. Season with salt and pepper, and pour the reserved tomato
juice over the vegetables. Cover and cook until the vegetables are
tender and juicy, 40 to 60 minutes. After 30 minutes, if the pot
seems dry, add a few tablespoons water.

To prepare green herb sauce:
Puree basil, parsley, marjoram, garlic and oil in a food processor
or blender. With the motor running, add water and process until the
sauce is smooth and creamy. Transfer the sauce to a bowl, stir in
capers and season with salt.

Remove the bay leaves and thyme sprigs from the vegetables. Serve
drizzled with the green herb sauce.

Tips & Notes
Make Ahead Tip:
Cover and refrigerate for up to 3 days. Reheat in the microwave or
on the stovetop over low heat.

Tip: Make a small X in the bottom of each tomato and plunge into
boiling water until the skins are slightly loosened, 30 seconds to
2 minutes. Transfer to a bowl of ice water for 1 minute. Peel with
a paring knife, starting at the X.

Servings: 6
Serving Size: 2 cups vegetables each
Nutrition per Serving:
250 Calories, 13g Fat, 2g Sat, 9g Mono, 0mg Cholesterol, 6g Protein,
32g Carbs, 7g Fiber, 0g Added Sugars, 352mg Sodium, 1147mg Potassium

Nutrition Bonus: Vitamin C (178% daily value), Vitamin A (151% dv),
Potassium (32% dv), Folate (24% dv), Magnesium (17% dv).

Carbohydrate Servings: 2

Exchanges: 4 vegetable, 2 1/2 fat