O-live it up
beautifully with diabetic recipes! A collaboration between California Ripe Olives and Emile Henry.
www.CalOlive.org
“ Cooking with California Ripe Olives and using
Emile Henry products has changed my life and it will change yours. You get the best of both worlds. Quality at its best - great product, great food. -Chef Eric Burns
�
The Diabetic Cooking Show
www.CalOlive.org
Smoked Turkey, Ripe Olive and Lentil Salad 3 Tbsp. 3 Tbsp. 2-1/2 Tbsp. 1 2 tsp. 1/4 tsp. 1/8 tsp. 3 cups 1-1/ 4 cups 1/ 2 cup 3/4 lb. 1 cup 3 oz.
olive oil orange juice sherry vinegar shallots, thinly sliced into strips chopped orange zest salt black pepper cooked lentil beans diced cooked beets orange segments, halved diced smoked turkey California Ripe Olives, halved watercress
In a large Emile Henry mixing bowl, whisk together olive oil, orange juice, sherry vinegar, shallots, orange zest, salt and pepper. Divide into two large mixing bowls and set aside. Toss lentils, beets and orange segments with one bowl of the vinaigrette. Mix smoked turkey, California Ripe Olives and watercress in the remaining bowl. To serve, divide lentil mixture among Emile Henry serving plates. Top each with 1/ 2 cup of smoked turkey mixture. Makes 6 servings (about 2 cups per main dish serving.)
Dietary Exchanges: 2 Starch, 2 Meat, 1 Fat Nutritional Analysis Per Serving: Calories 298, Total Fat 12g, Calories from fat 35%, Saturated Fat 2g, Cholesterol 36mg, Sodium 843mg, Carbohydrate 30g, Protein 20g, Fiber 10g
www.CalOlive.org
California Salmon Burger 1-1/3 lbs. 1 cup 1/4 cup 2 tsp. 1 tsp. 3/4 tsp. 6 1/4 cup 3 cups 2 Tbsp.
boneless, skinless salmon, cut into chunks sliced California Ripe Olives, divided chopped fresh chives crushed fennel seeds minced lemon zest kosher salt whole-grain hamburger buns thinly sliced shallots loosely packed arugula leaves Iemon juice
Place salmon in bowl of food processor and pulse 3 to 5 times until coarsely ground. Transfer to clean mixing bowl and stir in 3/4 cup California Ripe Olives, chives, fennel seeds, lemon zest and salt. Form into 6 patties and grill over medium-high heat for 4 to 6 minutes on each side. While burgers are cooking, slice buns in half and place on grill until lightly toasted, then transfer to Emile Henry serving plates. Combine shallots, arugula, lemon juice and remaining California Ripe Olives in small Emile Henry mixing bowl. Set aside. Place 1 cooked burger on the bottom half of each bun. Top with arugula mixture and remaining buns. Makes 6 servings.
Dietary Exchanges: 3 Meat, 1-1/2 Starch, 1 Fat Nutritional Analysis Per Serving: Calories 330, Calories from Fat 42%, Total Fat 15g, Saturated Fat 4g, Carbohydrate 23g, Protein 25g, Cholesterol 50mg, Sodium 685mg, Fiber 3g
www.CalOlive.org
Tortilla Toasts with Avo-Olive Salsa 1-1/2 cups 1 cup 1 cup 2 Tbsp. 2 Tbsp. 1 tsp. 1/4 tsp. 2 2 Tbsp. 4
seeded and diced tomatoes California Ripe Olives, halved diced avocado lime juice chopped fresh cilantro minced garlic salt eggs, beaten low-fat milk flour tortillas cooking spray
In a Emile Henry medium sized bowl, combine tomatoes, California Ripe Olives, avocado, lime juice, cilantro, garlic and salt. Set aside. In a separate Emile Henry rectangular baker, whisk together eggs and milk. Place tortilla in egg mixture and soak for 3-5 minutes. Heat an Emile Henry braiser over medium heat. Lightly coat with cooking spray. Place one tortilla in the pan and cook for 2 minutes until golden, then flip and continue cooking on remaining side for 1-2 minutes. Repeat with remaining tortillas. To serve, place 1 tortilla on each plate and serve with approximately 3/4 cup of salsa. Makes 4 servings (1 tortilla and 3/4 cup salsa per serving).
Dietary Exchanges: 2 Starch, 1-1/ 2 Fat Nutritional Analysis Per Serving: Calories 216, Total Fat 10g, Calories from Fat 40%, Saturated Fat 2g, Cholesterol <1mg, Sodium 654mg, Carbohydrate 26g, Protein 7g, Fiber 4g
www.CalOlive.org
Grilled Adobo Pork with Mango Olive Salsa 1 lb. 1/4 cup 1/8 cup 2 Tbsp. 1 Tbsp. 1 tsp. 1/4 tsp. 1 cup 1/2 cup 1/3 cup 1 Tbsp. 1-1/2 Tbsp.
pork tenderloins orange juice chipotle in adobo, pureed chopped fresh oregano minced garlic ground cumin salt diced mango California Ripe Olives, sliced diced red onion lime juice minced jalapeno peppers
Place tenderloins in a 9 by 13-inch Emile Henry baking dish. Combine orange juice, chipotle in adobo, oregano, garlic, cumin and salt in a large Emile Henry mixing bowl. Pour over tenderloins and cover. Refrigerate and set a side to marinate for at least 2 hours. Combine mangos, California Ripe Olives, red onion, lime juice and jalapenos. Set aside. Grill marinated pork over medium-high heat for approximately 15 minutes or until cooked to desired temperature, turning every 3-5 minutes to brown sides evenly. Transfer cooked tenderloins to a clean cutting board, allow to rest for 5 minutes, then slice into 1/4-inch pieces. Top sliced pork with mango olive salsa. Makes 4 servings (4 oz. pork and 1/4 cup salsa per serving).
Dietary Exchanges: 1 Fruit, 3 Meat Nutritional Analysis Per Serving: Calories 230, Total Fat 8g, Calories from Fat 28%, Saturated fat 2g, Cholesterol 74 mg, Sodium 490mg, Carbohydrate 15g, Protein 25g, Fiber 3g
www.CalOlive.org
Turkish Sea Bass 1-1/2 lbs. 3/4 cup 1/2 cup 1 Tbsp. 1/8 tsp. 4 (6 oz. each) 3/4 tsp. 1 Tbsp.
oranges, peeled and sliced into 1/4-inch thick rounds California Ripe Olives, wedged red onion, thinly sliced chopped mint ground coriander boneless, skinless sea bass fillets kosher salt olive oil
In a medium sized Emile Henry mixing bowl combine oranges, California Ripe Olives, onions and mint. Season with coriander. Set aside. Season fish with salt. Heat oil in an Emile Henry braiser over medium high heat. Place bass in pan and cook on each side for 3-4 minutes. Serve sea bass on top of orange salad in an Emile Henry baker. Serves 4.
Dietary Exchanges: 3 Fruit, 4 Meat Nutritional Analysis Per Serving: Calories 228, Fat 10g, Saturated Fat 2g, Cholesterol 69mg, Sodium 698mg, Carbohydrate 18g, Protein 33g, Calories from fat 30%, Fiber 3g
www.CalOlive.org
Warm Wheat Berry Pilaf 1-1/2 Tbsp. 2 oz. 1-1/2 cups 1 cup 2 tsp. 2 cups 1 cup 1 Tbsp. 1-1/2 tsp.
olive oil thinly sliced prosciutto, cut into 1/4-inch thick strips cauliflower florets, sliced 1/2-inch thick asparagus, cut into 1-inch pieces Salt and pepper to taste minced garlic cooked wheat berries California Ripe Olives, wedged sherry vinegar chopped thyme
Heat olive oil in an Emile Henry braiser over medium-high heat. Add prosciutto and cook for 1-2 minutes. Stir in cauliflower and asparagus, season with salt and pepper to taste and continue cooking over medium heat for 4-5 minutes until golden and tender, stirring occasionally. Mix in garlic and cook for 1 more minute. Remove from heat and toss with wheat berries, California Ripe Olives, sherry vinegar and thyme. Serve warm, room temperature or chilled in Emile Henry bowl. Serves 4.
Dietary Exchanges: 2 Starch, 1 Meat, 1 Fat Nutritional Analysis Per Serving: Calories 241, Fat 11g, Cholesterol 10mg, Sodium 692mg, Carbohydrate 28g, Protein 12g, Fiber 6g, Saturated Fat 1g, Calories from fat 38%
www.CalOlive.org
Golden Tuscan Chicken 4 (4 oz.) 1 Tbsp. 1 Tbsp. 3/4 tsp. 1 Tbsp. 12 oz. (4 cups) 1 oz. 1/4 oz. 3 cloves 6 oz. 1 cup 1 Tbsp. 1/4 tsp.
boneless, skinless chicken breasts chopped thyme chopped oregano kosher salt olive oil cauliflower florets, quartered and blanched sliced prosciutto, chopped pine nuts garlic, thinly sliced Green beans, trimmed and blanched California Ripe Olives, whole, pitted lemon juice ground black pepper
Dietary Exchanges: 3-1/2 very lean Meat, 1 Vegetable, 1-1/2 Fat. Nutritional Analysis Per Serving: Calories 250, Fat 10g, Cholesterol 70mg, Sodium 900mg, Carbohydrate 11g, Protein 31g, Calories from fat 35%
Season chicken breasts with 2 teaspoons of thyme and oregano and 1/2 teaspoon of salt. Heat 1 teaspoon of olive oil in an Emile Henry braiser over medium high heat . Place chicken breasts in pan and brown for 2-3 minutes. Flip over and brown for 2 more minutes. Transfer chicken to an Emile Henry baker and cook in a 450Ë&#x161;F oven for 8 minutes or until cooked through. While chicken is roasting, heat remaining oil in Emile Henry braiser over medium-high heat. Add caulilflower and cook for 2-3 minutes until golden, stirring occasionally. Turn heat down to medium-low, add prosciutto, pine nuts and garlic and continue cooking for 1-2 minutes. Toss in green beans, California Ripe Olives, lemon juice and pepper. Cover and cook for 2 minutes until heated through, then season with pepper and remaining salt, thyme and oregano. Place 5-6 ounces of vegetable mixture onto each serving plate. Top with chicken and serve hot. Serves 4.
www.CalOlive.org
B&B Salmon 1 lb. 4 cups 1 (15 oz.) can 1 cup 1/4 cup 1/4 cup
poached salmon, flaked into 2-inch chunks broccoli florets, blanched white beans, rinsed and drained California Ripe Olives, whole, pitted lemon juice chopped tarragon Salt and pepper to taste
In a large Emile Henry bowl, gently combine salmon, broccoli, white beans and California Ripe Olives. Toss with lemon juice and tarragon. Season to taste with salt and freshly ground black pepper. Serve cold or room temperature in an Emile Henry salad bowl. Serves 4.
Dietary Exchanges: 3 Meat, 1/2 very lean Meat, 1-1/2 Vegetable, 1-1/2 Fat Nutritional Analysis Per Serving: Calories 380, Fat 17g, Cholesterol 64mg, Sodium 410mg, Carbohydrate 29g, Protein 32g, Calories from fat 38%
www.CalOlive.org
Chef Eric Burns Born and raised in New England, Eric developed a love for cooking early in life by working in a family owned restaurant at the tender age of seven. As he matured and expanded his talents, he also pursued formal training on the high school level as well as Johnson & Wales. After a tour of duty as an Airborne Ranger in the U.S. Army, Eric decided to become an entrepreneur by opening a health food restaurant in Miami known as Pure CafĂŠ. His approach to cooking, and life in general, has changed dramatically with age as he became afflicted with Adult Onset Diabetes (AOD) due to an unhealthy diet and lifestyle. Ericâ&#x20AC;&#x2122;s show will raise awareness and educate people similarly impacted by diabetes on how to prepare healthy and delicious recipes that are diabetic friendly. His personal connection with the disease and expertise eating a proper diet will instantly endear him to audiences across the U.S. Learn more at www.thediabeticcookingshow.net.
www.CalOlive.org
Emile Henry Poterie Culinaire Founded in 1850, and located in Marcigny, a small town in the province of Burgundy, France, Emile Henry has established a worldwide reputation for manufacturing the finest quality ceramic ovenware, gourmet cooking products, and bakeware. A team of potters makes each piece by hand and professional chefs and home cooks appreciate Emile Henry for the many products and shapes that are properly designed for cooking and baking. For more information, call 302-326-4800 or visit www.emilehenryusa.com.
California Ripe Olives California Ripe Olives have only two grams of fat in a 15 gram serving, with the majority of fat coming from monounsaturated fat and part of the remaining fats being essential fatty acids. Contrary to what you may think, olives are not high in calories. In fact, an extra large Black Ripe Olive has only seven calories - and a serving equal to only 25 calories! This makes olives an ideal snack or ingredient for adding flavor and variety to meals you prepare. We hope these recipes will inspire you.
www.CalOlive.org