Vegetable Provencal Tart
Crusty, savory, and full of delicious veggies!
For this recipe, and for dozens of other Association-approved recipes, purchase The Diabetes Comfort Food Cookbook from our online store.
Serves 8; serving size 1/8 tart
Preparation time: 30 minutes
Cook time: 50 minutes
Nonstick cooking spray
1 large sweet Vidalia onion, halved and sliced into 1/3-inch pieces
1 teaspoon good quality balsamic vinegar
1 1/2 cups all-purpose flour
1 1/2 teaspoons chopped fresh thyme
1/2 teaspoon kosher salt, divided
1/3 cup ice water
2 tablespoons olive oil
1 tablespoon Dijon mustard
1 medium (8 ounces) zucchini, cut diagonally into 1/8-inch long slices
1/2 teaspoon black pepper, divided
2 medium tomatoes, cut into 1/4-inch slices
2 tablespoons freshly grated parmesan cheese
1/4 cup chopped fresh basil
A friend of mine owns a cooking school in Arles, France, and each time I visit, she makes me her fabulous vegetable tart. Hers is a bit higher in fat, but I trimmed it down a bit. All the flavor, but not all the fat.
- Coat a large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.
- Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 x 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 x 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.
- Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5-7 minutes.
- Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.
Calories from Fat: 40
Total Fat: 4.5 g
Saturated Fat: 0.8 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 180 mg
Total Carbohydrate: 25 g
Dietary Fiber: 2 g
Sugars: 5 g
Protein: 4 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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