SPINACH AND ONION SAUTE

Yield: 4 servings
Source: The Complete Diabetes Prevention Plan


INGREDIENTS

- 2 tablespoons reduced-fat margarine or light butter
- 1 medium yellow onion, very thinly sliced
- 1/4 teaspoon dried thyme
- 10 ounce package prewashed baby spinach (about 10 cups)

DIRECTIONS

Place the margarine or butter in a large, deep, nonstick
skillet. Add the onion and thyme and place over medium heat.
Cover and cook for several minutes, until the onions are soft.

Add the spinach, and toss gently over medium-high heat for
a couple of minutes, just until the spinach is wilted. Serve hot.

Nutritional Information Per Serving (2/3 cup per serving):
Calories: 48, Carbohydrate: 5 g, Cholesterol: 0 mg,
Fat: 2.8 g, Fat: 0.8 g, Fiber: 2.3 g,
Protein: 2.3 g, Sodium: 106 mg, Calcium: 75 mg
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Pear & Red Onion Gratin

From EatingWell: October/November 2006

For photos, go here: http://www.eatingwell.com/recipes/pear_red_onion_gratin.html

8 servings

Active Time: 20 minutes

Total Time: 1 1/2 hours

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

Ingredients

• 1 large red onion
• 3 ripe Bosc pears
• 3 tablespoons extra-virgin olive oil, divided
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
• 1/3 cup grated Parmigiano-Reggiano

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Preparation

1. Fill a large bowl three-quarters full with water; add a handful of ice cubes. Cut onion into 16 wedges, place in a strainer and lower into the water. Let stand for 20 minutes.
2. Preheat oven to 400°F.
3. Halve and core each pear; cut each half into 6 slices. Drain the onion wedges well and place them in a 9-by-13-inch glass baking dish along with the pear slices, 1 tablespoon oil, thyme, salt and a grinding of pepper; toss to combine. Cover with foil.
4. Roast for 30 minutes, stirring twice.
5. Meanwhile, combine breadcrumbs and cheese in a small bowl. Drizzle with the remaining 2 tablespoons oil; stir to combine. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more. Let cool for 10 minutes before serving.

Tips & Notes

• Note: We like to use the Ian's brand of coarse dry breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets.
• To make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs onto a baking sheet and bake in a 250°F oven until dry and crispy, about 15 minutes.

Nutrition

Per serving: 188 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 29 g carbohydrates; 4 g protein; 4 g fiber; 225 mg sodium; 215 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value).

2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fruit, 1 vegetable, 1 fat