Recipe Notes
- tbs - Tablespoon
- tsp = Teaspoon
- oz = Ounces
- C = Cup
- g = Grams
For the carbohydrate count, anything under 50 grams is considered "low carb" by many experts.
Avocados contain "good fats" that can be an important part of a healthy diet.
A Frittata is a great dish to serve someone who is an ovo-lacto vegetarian--they eat dairy products and eggs.
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Recipes
Here are a few recipes for your enjoyment. More will be coming soon!
Butternut Risotto – Served at the Easter Seals Benefit
August 10, 2005 © Daniel Ost All Rights Reserved
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Yield: |
12 servings |
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Serving Size: |
2764.57 g (97.52 oz-wt.) |
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1 pint |
Medium Grain Arborio Rice -Dry |
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1 cup |
Butternut Winter Squash-Baked Cubes-Cup |
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8 tbs |
White Onions-Raw-Chopped-Cup |
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2 tbs |
Fresh Garlic Cloves-Cup Measure chopped |
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8 tbs |
Medium White Wine |
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4 tbs |
Olive Oil |
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1 quart 8 tbs |
Chicken Stock-No MSG-Dry-Prep |
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4 oz-wt |
Red Bell Peppers Roasted in Brine |
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2 oz-wt |
Calamata Olives-Pitted-Each |
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1 oz-wt |
Dried Pine Nuts (Pignolia)-Each |
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1 cup |
Mozzarella Cheese-PartSkim-LoMoist-Shred |
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8 tbs |
Parmesan Cheese-Grated |
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2 tbs |
Green Onion-Raw, Chopped |
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5 each |
Large Whole Mushrooms-Raw-Each |
Notes
Sautee Onions, Garlic and Butternut squash cubes in olive oil until clear. Add Arborio Rice and coat with oil. Add Chicken Stock and reduce to simmer. Stir at low heat for 30-45 minutes until rice starts to thicken. When done add half of the Parmesan cheese and turn rice out into greased 13x9 pan. Sprinkle with Mushrooms, Roast Red Peppers, Green onions, and Kalamata olives. Sprinkle with Mozzarella and remaining Parmesan cheese, and top with pine nuts. Bake 350 degrees for about 20 minutes until cheese melts.
Nutrient Summary in grams for All (Divide by 10-12 of Servings)
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Calories |
3073.14 g |
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Protein |
99.32 g |
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Carbohydrates |
358.39 g |
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Dietary Fiber |
25.24 g |
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Sugar - Total |
24.76 g |
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Fat - Total |
133.52 g |
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Saturated Fat |
37.32 g |
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Mono Fat |
72.17 g |
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Poly Fat |
19.31 g |
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Cholesterol |
105.42 mg |
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Vitamin A IU |
20223.45 IU |
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Vitamin C |
112.01 mg |
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Calcium |
1865.43 mg |
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Iron |
15.28 mg |
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Potassium |
2734.95 mg |
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Sodium |
6713.22 mg |
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Asparagus and Parmesan Frittata
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Serving Size: |
229.47 g (8.09 oz-wt.) |
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Calories from Fat |
69.97 |
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Yield: |
4.00 servings |
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Serving Size: |
229.47 g (8.09 oz-wt.) |
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Meal: |
Dinner |
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Category: |
Appetizer |
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Cook Method: |
Baked |
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Oven Time: |
5 minutes |
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Oven Temp: |
400 degrees F. |
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12 oz-wt |
Asparagus-Boiled-Cup
1 bunch,slender asparagus, rinsed and drained |
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1 tbs |
Olive Oil
Bertolli Classico Olive Oil Extra Virgin |
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8 tbs |
Green/SpringOnions-Raw-Cup(Bulbs&Greens) |
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4 tbs |
Sweet Red Bell Pepper-Chopped-Steamed |
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1 tsp |
Thyme Leaves (Fresh)
Stripped from stems, or a pinch of dried thyme |
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1 cup |
Long Grain White Rice-Enr-Cooked |
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3 each |
Large Whole Fresh Egg-Raw-Each |
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5 each |
Large Raw Egg White-Fresh-Each |
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2 tsp |
Parmesan Cheese-Grated |
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To Taste |
Salt and Pepper |
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Nutrient Summary |
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Calories |
190.29 |
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Protein |
13.10 g |
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Carbohydrates |
17.32 g |
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Dietary Fiber |
2.16 g |
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Sugar - Total |
2.99 g |
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Fat - Total |
7.86 g |
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Saturated Fat |
1.93 g |
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Mono Fat |
4.06 g |
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Poly Fat |
1.02 g |
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Cholesterol |
160.19 mg |
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Vitamin A |
IU 1218.25 IU |
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Vitamin C |
25.31 mg |
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Calcium |
68.91 mg |
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Iron |
2.06 mg |
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Potassium |
305.64 mg |
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Sodium |
147.13 mg |
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