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Wednesday, December 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale Onion Tart - 6.9g Carbs, 0.8g Fiber, 3g Sugar ...

Kale Onion Tart - 6.9g Carbs, 0.8g Fiber, 3g Sugar

From: Kerwien, Erica (2013-04-22). Cooking for the Specific Carbohydrate Diet: Over 100 Easy, Healthy, and Delicious Recipes that are Sugar-Free, Gluten-Free, and Grain-Free (Kindle Locations 2173-2178). Ulysses Press. Kindle Edition.

Caramelized onions lend wonderful flavor to any savory recipe, including vegetable tarts. You can take the time to fully caramelize the onions, or cut it short and only cook them for about 15 minutes. If you don't have kale, you can substitute other greens you may have on hand, such as spinach or chard. If you want more of a quiche from this recipe, just add a bit more salt and 2 more eggs. And if you want to leave out the cheese, you can substitute SCD Yogurt (page 28) or crème fraîche (page 32).

2 Tbsp unsalted ghee (page 31) OR other cooking oil (or a mix of both)
1 large onion (white or yellow), about 1 1/2 cups finely diced
1/4 tsp salt, divided
Drizzle of honey (optional) (1 Tbsp used for nutrition)
2 garlic cloves, peeled and minced
4 eggs, lightly beaten
3 cups kale pieces (from about 6 large leaves)*
1 cup shredded Gruyère OR other Swiss cheese (about 4 oz)
Prepared Almond Tart Crust (page 100), in a tart or pie pan

* Tear the kale leaves from the stems and cut into bite-size pieces. Discard the stems, or save them for vegetable stock or juicing.

1. In a large skillet, heat the ghee or oil over medium heat.

2. Add the diced onions, sprinkle on 1/8 teaspoon salt, and cook for about 15 minutes, stirring occasionally, until the onions are translucent and beginning to brown. If you wish to fully caramelize the onions, cover the pan for the first 15 minutes, then uncover it, add a drizzle of honey, and cook for another 15 minutes, or until browned.

3. Add the garlic to the onion mixture and cook for a few more minutes.

4. Preheat your oven to 350° F.

5. Let the onion mixture cool in the skillet for a few minutes, then gently stir in the eggs, kale, shredded cheese, and 1/8 teaspoon salt.

6. Pour the filling into the prepared tart crust and bake for 20 minutes. Cool for a few minutes and then serve warm or store in the refrigerator, covered, for up to a week.

Servings: 8
Nutrition per Serving: 151 Calories, 97 Calories from Fat, 10.8g Total Fat, 4.2g Saturated Fat, 0g Trans Fat, 100mg Cholesterol, 167mg Sodium, 183mg Potassium, 6.9g Total Carbs, 0.8g Dietary Fiber, 3g Sugars, 8.3g Protein
Vitamin A 83% - Vitamin C 53% - Calcium 20% - Iron 5%
Nutrition Grade: B-

Good points:
    High in calcium
    Very high in vitamin A
    Very high in vitamin C

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Almond Tart Crust - 5.2g Carbs. 3g Fiber, 1g Sugar

From: Kerwien, Erica (2013-04-22). Cooking for the Specific Carbohydrate Diet: Over 100 Easy, Healthy, and Delicious Recipes that are Sugar-Free, Gluten-Free, and Grain-Free (Kindle Locations 2147-2157). Ulysses Press. Kindle Edition.
This tart crust can be used for quiches and savory tarts, and the seasonings can be changed to suit your own preferences or what you have on hand. I sometimes add fresh chopped thyme or rosemary to the mix, or some dill and oregano when I'm including feta cheese in my tart filling.
Quick Tip: This crust fills an 8-inch round tart pan or pie dish, or a 7 × 11-inch rectangular tart pan.

2 cups blanched almond flour or almond meal
1/2 tsp salt
1/4 cup unsalted butter, ghee (page 31) or coconut oil, softened
1 Tbsp water
1 Tbsp chopped fresh herbs OR 1 tsp dried herbs (optional)

1. Preheat your oven to 350° F.

2. Blend the almond flour or meal with the salt in a bowl.

3. Add the ghee, butter, or oil and the water, plus any herbs you're using. Blend until the dough is crumbly but sticks together when you press it with your fingers.

4. Press the dough into a tart pan or pie dish. 5 Bake for 10 minutes, or until the crust begins to brown slightly. Let cool for at least 10 minutes and then fill.

Makes: 1 tart crust or shell

Servings: 8
Nutrition per Serving: 189 Calories, 159 Calories from Fat, 17.6g Total Fat, 4.5g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 188mg Sodium, 181mg Potassium, 5.2g Total Carbs. 3g Dietary Fiber, 1g Sugars, 5.1g Protein
Vitamin A 4% - Calcium 7% - Iron 5%