by Sugar Lopez
Recipes are from “Diabetic Gourmet Magazine” or their website unless otherwise noted.
Zucchini Roll-Ups with Roasted Red Pepper and Feta Cheese Recipe
Ingredients
5 medium zucchini (about 8 oz./250 g each), cut lengthwise into 1/4-inch (0.6-cm) slices*
1 red, orange or yellow bell pepper, cut in half and seeded
1/2 medium red bell pepper, roasted and peeled, or use jarred*
2 Tbsp. canola oil or olive oil (30 mL)
1/3 cup crumbled feta cheese (75 mL)
1 Tbsp. lemon juice (15 mL)
1/8 tsp. freshly ground black pepper, plus more to taste (0.5 mL)
2 cups baby arugula leaves (2 oz./500 mL, lightly packed) (60 g)
1/3 cup lightly packed fresh basil leaves (75 mL)
toothpicks
Directions
1. Preheat grill or grill pan over medium heat.
2. Set aside outermost slices of zucchini for another use. Brush inner slices of zucchini and bell pepper halves with canola oil on both sides. Grill until just tender, about 3 minutes per side. Remove from grill to cool and slice pepper halves into thin strips. Zucchini and pepper may be made a day ahead and stored in airtight container in refrigerator.
3. In small bowl of food processor or mini-processor, place roasted red pepper, feta cheese and lemon juice. Process until mixture reaches spreadable consistency. It will not become completely smooth. Stir in black pepper.
4. Spread about 3/4 tsp. (4 mL) of feta mixture onto zucchini slice. Place a few slices of bell pepper about 1/2 inch (1.25 cm) from end of zucchini slice, along with a few arugula leaves and one small or half of large basil leaf. Roll up and insert toothpick to hold roll. Repeat with the rest of the zucchini slices.
5. Serve immediately or store in airtight container in refrigerator for up to one day. Allow to come to room temperature before serving.
* Tips: Five medium zucchini yields just the right number of slices. Buy an extra zucchini if you would like to have some room for error. You can use jarred roasted red pepper instead of preparing your own but be sure to rinse and drain it really well to avoid extra liquid in the spread.
Notes:
Tender, grilled zucchini makes a delicious wrapper for crisp, colorful vegetables, fresh herbs and a creamy feta spread – all rolled into beautiful, bite-sized bundles. It is a true veggie celebration with grilled, roasted and fresh produce in each mouthwatering bite.
Recipe yield: 8 servings (24 roll-ups)
Serving size: 3 roll-ups
Nutritional Information Per Serving:
Calories: 70
Fat: 5 grams
Saturated Fat: 1.5 grams
Fiber: 1 gram
Sodium: 135 milligrams
Cholesterol: 5 milligrams
Protein: 3 grams
Carbohydrates: 4 grams
Spinach Artichoke Yogurt Dip
Try this Spinach Artichoke Dip at your next party or serve to your family while watching a game on TV. Only 7 grams of carbs per serving.
Recipe yield: 8 servings
Ingredients
1 can (14 oz.) artichoke hearts, drained and chopped
1 package (10 oz.) frozen chopped spinach, thawed and drained
8 oz. plain low-fat yogurt
1 cup shredded, low-moisture, part-skim mozzarella cheese
1/4 cup green onion, chopped
1 garlic clove, minced
2 tablespoons red pepper, chopped
Directions
Heat oven to 350 F.
Combine artichoke hearts, spinach, yogurt, cheese, onion and garlic; mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate.
Bake 20-25 minutes, or until heated through. Sprinkle with red peppers.
Nutritional Information Per Serving:
Calories: 179
Fat: 12 grams
Sodium: 383 milligrams
Cholesterol: 18 milligrams
Protein: 11 grams
Carbohydrates: 7 grams