Diabetic cookbook-free-edition

2

Contents Breakfast12 Super-Quick Banana and Oat Breakfast14 Eggplant and Tomato Breakfast Stew16 Apple Lover’s Breakfast Bake18 VeryBerryMorningMuffins20 Bacon, Egg, and Cheese Pitas22 Gruyère Morning Frittata with Brown Rice25 Salads26 Chicken Caesar Salad28 Mushroom Salad30 Hearty Mango Salad32 Vegetarian Jerk Salad34 Taco Salad with Chicken and Mango36 Cobb Salad with Homemade Balsamic Dressing38 Summer Tomato Salad40 Brussel Sprout and Walnut Salad42 Greek Salad45 Soups46 Vegetable Broth48 Creamy Mushroom Soup50 Healthy Noodle Soup52 Potato-Beet Soup54 Summer Gazpacho56 Butternut Squash Soup58 Creamy Corn Chowder60 Sausage and Potato Soup63 Sandwiches64 The Diabetic-Friendly Sloppy Joes66 Easy Tuna Salad Wrap68 Caesar Veggie Wraps70 Prosciutto Sandwich with Broccoli Rabe72 Pulled Pork Sandwich with Apples74 Salmon Salad Cheese Melts76 Thanksgiving Sandwiches78 The Classic Taco

80 Louisiana Po Boy82 Chicken Salad Wrap84 Baked Greek Lamb Burgers86 Asian-Spiced Burgers88 CajunWhitefishSandwicheswithSlaw90 Grilled Veggie Sandwiches with Goat Cheese92 Rolled BBQ Chicken Pizza95 Pasta96 Hearty Mushroom and Wine Rigatoni98 Creamy Bowtie Pasta with Artichokes100 Shell Pasta with Fresh Mozzarella and Sundried Tomatoes102 Hardy Bowtie Pasta with Italian Sausage104 Simple Egg Noodles106 Fettuccine Alfredo108 Creamy Penne with Zucchini110 Classic Macaroni and Cheese112 Vegetable Macaroni and Cheese114 Basil Shell Pasta with Beans and Tomatoes116 Bowtie Pasta with Sausage and Corn119 Chicken120 Baked Chicken with Veggies122 Crispy Honey-Dijon Baked Chicken124 Chicken Parmesan126 Sweet Nectarine Salad with Honey Chicken128 Asian-Style Garlic Chicken130 Maple-Baked Chicken132 Crispy Chicken Fingers134 Chicken Fritters136 Sesame Chicken on the Grill138 Sweet and Salty Chicken140 Chicken Kabobs with Spicy Peanut Sauce142 Crispy “Fried” Chicken144 Cuban Chicken146 Tahini Chicken148 Chicken Pot Pie151 Red Meat152 Chinese-Style Beef With Broccoli154 Pan-Fried Steak Atop Mango Salad

4

156 Chipotle Grilled Steak158 Asian-Inspired Braised Pork Stew160 Curried Pork Stir-Fry162 Grilled Pork Tenderloin164 Beef-Stuffed Zucchini with Mozzarella166 Spinach-Stuffed Steak168 Steak with Avocado Salsa171 Seafood172 Pesto Grilled Salmon174 Garlic-Crusted Shrimp176 CatfishwithTomatoCurry178 Dill Baked Salmon180 Panko-Crusted Shrimp182 Baked Red Snapper and Sautéed Onions184 Shrimp Salad with Corn and Avocado186 Savory Foil-Baked Salmon with Cherry Tomatoes and Capers188 Butter and Balsamic Baked Salmon190 Sweet and Spicy Baked Salmon192 Classic Salmon Cakes with Yogurt Sauce194 Easy Fish Chowder Pie196 Shrimp Fried Rice198 Curry-Baked Salmon201 Vegetarian202 Tofu and Snow Pea Stir-fry204 Shakshuka206 Zucchini and White Bean Bake208 Sweet and Spicy Sesame Tofu210 Beans ‘n Grits212 Zucchini “Pasta” with Cherry Tomatoes214 Mexican Pizza216 Italian Eggy Bread Bake218 Sweet Tofu with Broccoli and Pepper220 Zucchini Patty Pitas222 Polenta Casserole224 Stuffed Red Peppers226 Stuffed Portobello Mushrooms

DisclaimerThe recipes and information in this book are provided for educational purposes only. Everyone’s needs are different and these recipes and methods reflect specifically on what has worked for the author. This book is not intended to provide medical advice or take the place of medical treatment from qualified health care professionals. All readers who are taking any form of prescription medication should consult with their physicians before making any changes to their current eating habits. Consuming raw or undercooked food may increase your risk of foodborne illness. People at the most risk are children, the elderly, and persons with a weakened immune system. Neither the publisher nor the author takes any responsibility for any possible consequences of any person reading or following the information in this book.

228 Pasta Baked with Vegetables and Goat Cheese230 Cheesy Southern Rice Bake

We’d like to extend to you our warmest welcome to this collection of recipes created and compiled specifically for anyone living with dia-betes. However, that’s not to say that these meals are only for diabet-ics. They’re for anyone who enjoys healthy, delicious cooking.

It’s important to recognize that just because you need to be mindful of carbs does not mean that you need to sacrifice flavor. We firmly be-lieve that eating right can make you a happier and healthier person, and the recipes within these page should prove to you that it’s possi-ble to enjoy a wide range of flavors without sacrificing your health.

Food is such an important part of who we are. Food fills our bodies with energy and our minds with pleasure. Get ready to discover some truly mouth-watering meals that we hope you will enjoy for years to come.

A Very Warm Welcome

8

What You’ll Need...

You should expect to cook with the usual combination of pots, pans, and mea-suring cups. But there’s also specialized equipment and ingredients that some of our recipes use.

Food processor: This useful piece of equipment has a spinning blade that makes it easy to finely chop or puree ingredients. Common brands include Cuisinart, KitchenAid, and Hamilton Beach. You can often use a food processor where the recipe calls for a blender.

Standing Blender: This is your typical blender. It can sometimes be used in place of a food processor if it’s high-powered.

Immersion blender: The immersion blender makes it easy to blend soups and other ingredients without removing the liquid from the pot. This is useful when part of a soup must be blended and then the remaining ingredients are added afterwards.

Spiralizer: The spiralizer makes thin strips out of common vegetables, such as zucchini. This item isn’t necessary, but it makes creating zucchini pasta much eas-ier!

Oven-proof skillet: Not all skillets can go in the oven, so check to make sure yours can handle the heat. Oftentimes, skillets with rubber handles aren’t meant for the oven, or they are only safe to put in the oven at lower temperatures.

Cooking Spray: We don’t list cooking spray as an ingredient in the recipes, but we often call for it in the directions. It’s a common spray used for preventing

... and Common Substitutions

items from sticking, often to baking sheets.

Aside from the items, you’ll just need to bring your own motivation and excite-ment for trying out some pretty great recipes!

SUBSTITUTIONS

As you explore this cookbook, you’ll find that we already use healthy alternatives to many ingredients. However, there are still some basic substitutions you can make, whether you’re cooking food from this book or from any other source.

• Use fat-free plain yogurt in the place of sour cream.• Use crushed bran flakes in the place of bread crumbs.• Wherever you see ground beef, using ground turkey instead is sure to reduce

fat.• Always choosing reduced-fat cheese over regular cheese is sure to have an

impact.• Cooking spray can often take the place of butter or oil to prevent sticking.• Brown rice or quinoa can be used in the place of white rice.• This might be an obvious one, but choose fat-free milk instead of whole or

low-fat milk.• Whole-wheat flour can usually replace all-purpose flour.

Breakfast

While we can argue over whether breakfast is the most important meal of the day, it certainly does hold an important position. When you don’t eat breakfast and head straight into lunch, your body thinks you’re fasting.

After you eat lunch, your body is more likely to store the meal as fat, because avoiding breakfast tricked it into thinking you need the extra fat for survival. That can lead to weight gain.

Breakfast eaters are also more productive in the mornings, and they tend to keep healthier diets overall. Waiting until you’re starving to eat will lead to poor eating choices, like large portions, foods high in fat, and frequent snacking.

Choosing the proper breakfast is key, so we’ve pulled together our favorite morning meals for you to enjoy.

12

Super-Quick Banana and Oat Breakfast

Sometimes, you just don’t have the time to prepare a complicated breakfast, but that doesn’t mean you should skip the meal. The only cooking in this recipe is in the microwave, and the dish shouldn’t take you more than 5 minutes to throw together.

CarbohydrateCalories

Total FatSaturated Fat

SugarSodium

Cook time: 5 minutes

Servings: 3

25g1633g0g16g1mg

If you’re short on time, you don’t need to prepare a full break-fast. Some quick breakfast ideas include:

1. Unsalted, toasted walnuts, pecans, almonds, or peanuts2. Apples, bananas, or oranges3. Peanut butter with whole-wheat cracker4. No-fat store-bought yogurt

INGREDIENTS

DIRECTIONS

2 cups blueberries (fresh or frozen)1 banana½ cup old-fashioned rolled oats1/8 cup mashed raspberries1 tablespoon chopped walnuts½ tablespoon water

1. Combine all ingredients in bowl and microwave for 2.5 minutes (you can also combine all the ingredients in a resealable container and take with you for later).

Quick Tip

14

Eggplant and Tomato Breakfast Stew

Stew for breakfast? That’s right! Throw your morning for a healthy and flavorful twist with this scrumptious morning treat. The bright punch of cinnamon and hearty eggplant are sure to jump-start your morning.



SugarSodium


Servings: 4

45g2152g0g23g93mg

INGREDIENTS

DIRECTIONS

1 eggplant, cut into ½-inch cubes2 cups chopped beefsteak tomato1 (15 ounce) can of no-salt garbanzo beans1 cup chopped red onion1 Fuji apple, cored and chopped1 ½ cups carrot juice1 ½ cups no-salt vegetable broth5 ounces tomato paste1 teaspoon cinnamon½ teaspoon nutmeg

1. To large pot, add eggplant, tomatoes, beans, onion, and apple.

2. In large bowl, mix together carrot juice, vegetable broth, tomato paste, cinna-mon, and nutmeg. When thoroughly mixed, pour into pot over veggies.

3. Cover and cook over low heat for 1 hour, stirring occasionally to prevent bot-tom from burning.

Serve with a thin slice of toasted, whole-wheat bread for lunch!

Quick Tip

16

Apple Lover’s Breakfast Bake

Do you love apples as much as we do? If so, this perfect autumn breakfast is sure to brighten your day. Baked long enough for the flavors to meld together but not long enough for the apples to lose their crisp, we think you’ll really enjoy digging into this one.



SugarSodium


Servings: 6

21g1699g1g8g4mg

INGREDIENTS

DIRECTIONS

6 apples, cored, peeled, and chopped (we recommend a mixture of Honeycrisp and Granny Smith)2 teaspoons cinnamon½ cup chopped walnuts3 dates, pitted2 tablespoons ground flax seeds¼ cup unsweetened soy milk (or fat-free milk of your choice)½ cup old-fashioned oats

1. Preheat oven to 350 degrees F.

2. Separate 1 cup apples and pour into blender. Add cinnamon, walnuts, dates, flax seeds, and soy milk. Blend.

3. Spread remaining apples across baking dish, and pour blended mixture over. Mix well.

4. Sprinkle oats on top and bake for 15 minutes.

You can add 2 teaspoons of sugar or sugar substitute to sweeten this up and serve as a dessert.

Quick Tip

18

VeryBerryMorningMuffins

We didn’t call this one “very berry” for nothing! These muffins are positively filled with delicious strawberries, blueberries, raspberries, and more fruity fla-vors. If you enjoy berries, you’re sure to love these muffins.



SugarSodium


Servings: 12

58g2634g0g32g7mg

INGREDIENTS

DIRECTIONS

1 cup whole-wheat flour½ cup almond flour1 teaspoon baking powder2 tablespoons ground chia seeds1 (15 ounce) can no-salt white beans, drained20 dates, pitted2 bananas10 ounces frozen strawberries, thawed1 teaspoon vanilla extract1 teaspoon almond extract1 cup fresh blueberries1 cup fresh raspberries


2. Use a large bows to stir together whole-wheat flour, almond flour, and baking powder.

3. Mix ground chia seeds with ½ cup room-temperature water and let sit for 5 minutes.

4. Using blender, blend together white beans, dates, banana, half of the straw-berries, chia seed mixture, vanilla extract, and almond extract..

5. Stir blended mixture into dry mixture until uniformly combined.

6. Gently fold in remaining strawberries, blueberries, and raspberries.

7. Evenly distribute batter among cups in a lined, 12-cup muffin pan. Bake 25 minutes (if oven is extra-hot, check after 20 minutes), then remove and allow to cool.

20

Bacon, Egg, and Cheese Pitas

The bacon, egg, and cheese sandwich is a morning classic. But the buttery rolls that usually accompany these meals aren’t the healthiest option. We substitute pork for turkey bacon and whole-wheat pitas take the place of rolls.



SugarSodium


Servings: 4

12g2229g3g3g636mg

INGREDIENTS

DIRECTIONS

4 egg whites2 eggs3 tablespoons water1/8 teaspoon salt3 ounces turkey bacon, cooked and chopped2 tablespoons yellow onion, chopped2 large whole-wheat pita rounds, cut in half½ cup shredded reduced-fat cheddar cheese

1. In a medium bowl, whisk together the egg whites, eggs, water, and salt. Fold in the cooked turkey bacon bits and onion.

2. Heat a large skillet over medium heat, and coat with nonstick cooking spray. Pour the egg mixture into the skillet, and cook, without stirring, for 2 minutes. As the mixture sets, use a spatula to lift the partially cooked eggs so that the runny portions run underneath. Continue cooking like this until there are no more runny portions, and the egg is cooked through but still glistening, 3-4 minutes. Remove from heat.

3. Cut the egg mixture into 4 equal portions, top with cheese, and fill pitas.

22

Gruyère Morning Frittata with Brown Rice

This light frittata uses brown rice for body and flavor, while a cheese topping adds a crunchy top.



SugarSodium


Servings: 4

21g2218g3g4g532mg

INGREDIENTS

DIRECTIONS

6 egg whites3 eggs¼ teaspoon salt1/8 teaspoon ground black pepper½ cup quick-cooked brown rice¼ cup chopped onion1 clove garlic, minced2 cups fresh mustard greens, stems trimmed and chopped into 1-inch pieces1 medium tomato, seeded and diced1/3 cup shredded Gruyère cheese

1. In a medium bowl, beat together the egg whites and eggs. Stir in the salt, pepper, and cooked brown rice.

2. Coat an ovenproof skillet with nonstick cooking spray, and preheat oven broil-er. In skillet, cook onion and garlic over medium-high heat 5 minutes. Stir in mustard greens and cook for 2 minutes until greens wilt. Stir in tomato and cook 1 more minute.

3. Pour egg mixture into skillet. Do not stir, and reduce heat to medium-low. When edges begin to solidify, run a spatula around the sides of the pan so that the uncooked eggs flow underneath. Continue until the egg is mostly set. When the top is still moist, sprinkle with cheese, then place skillet under broiler for 1-2 minutes until cheese melts. Serve hot.

Salads

Some people love salads, but lots of people avoid greens. Salads can actually be a nutritious and delicious way to fill your belly without overeating.

Almost every ingredient in a typical salad has health benefits, except for the dressing. Luckily, when you build your own salad,you’re able to control the dressing, finding yummy yet healthy alternatives.

Some of the great vitamins and minerals you can get from salad are:

Iron: It boosts your immune system and helps with sleep.

Potassium: It’s an important key to a healthy heart and kidney. It also helps build muscle, and it helps maintain normal blood pressure.

Beta-carotene: Important for helping lower your cholesterol.

Vitamin C: This also helps boost immunity, and it can even help you fight the common cold.

Salads are also often rich in fiber, so they help you maintain a healthy weight!

26

Chicken Caesar Salad

Did you know that when you buy a Caesar salad at your local store, it’s often as unhealthy as a hamburger? It all comes down to the dressing. Luckily, when you’re cooking for yourself, you don’t have to accept unhealthy dressing. This Caesar dressing is both delicious and low-fat!



SugarSodium

Cook time: 30 minutesServings: 6

1g11010g2g0g301mg

INGREDIENTS

DIRECTIONS

1 pound boneless, skinless chicken breast3 tablespoons extra-virgin olive oil¼ teaspoon salt1/8 teaspoon garlic powder2 tablespoons reduced-fat mayonnaise1 clove garlic, minced2 tablespoons fresh lemon juice1 teaspoon Worcestershire sauce½ teaspoon anchovy paste (seasoned soybean paste works as well)1 head romaine lettuce, roughly chopped½ cup Parmesan cheese, shreddedStore-bought whole-wheat croutons (optional)

1. Heat a large skillet over medium heat. Drizzle chicken with 1 tablespoon ol-ive oil, then sprinkle with salt and garlic powder on both sides. Place chicken in pan and cook, turning once, for 5-7 minutes until cooked through (thicker chicken breasts may require more cooking time).

2. In bowl, whisk together mayonnaise, minced garlic, lemon juice, Worcester-shire sauce, anchovy paste, and 2 tablespoons olive oil.

3. Toss romaine lettuce with dressing in large salad bowl with Parmesan and croutons (if desired) and serve.

28

Mushroom Salad

If you love mushrooms, you’re sure to love this savory salad. Mushrooms and bell peppers sit atop a bed of baby spinach, and the Dijon-based dressing pairs wonderfully with the baby bellas.



SugarSodium


Servings: 4

20g1495g1g11g46mg

INGREDIENTS

DIRECTIONS

½ cup water¼ cup balsamic vinegar¼ cup walnuts1 teaspoon Dijon mustard2 cloves garlic2 tablespoons shallot, chopped¼ cup red bell pepper, coarsely chopped1 tablespoon fresh thyme, coarsely chopped2 pounds baby bella mushrooms (or your favorite mixture)5 ounces baby spinach, chopped2 ounces arugula

1. To a food processor or blender, add water, vinegar, walnuts, mustard, and garlic. Blend until smooth.

2. Pour into large bowl and mix in shallots, red bell pepper, and thyme.

3. In a large skillet, cook mushrooms over medium heat for 2-3 minutes, or until softened.

4. Stir into mixture in bowl and let marinate for 20 minutes. Pour atop baby spin-ach and arugula and serve.

Did you know that mushrooms are a great source of fiber and low-fat protein?

Did you know?

30

Hearty Mango Salad

Beans, beans, they’re good for your heart. The more you eat, the more...healthy is your heart! Mangoes provide a sweet counterpart to the acidity of the vinegar, making this a salad fit for any meal.



SugarSodium

Cook time: 15 minutes + 2 hours marinating

Servings: 6

63g1497g1g23g71mg

INGREDIENTS

DIRECTIONS

1 ½ cups (15 ounce can) no-salt cannellini beans, drained and rinsed1 ½ cups (15 ounce can) no-salt kidney beans, drained and rinsed1 ½ cups (15 ounce can) no-salt garbanzo beans, drained and rinsed2 mangoes, peeled, pitted, and cubed½ red onion, finely chopped½ red bell pepper, chopped½ cup parsley, chopped½ cup water½ cup cider vinegar½ cup raw almonds¼ cup raisins2 teaspoons whole grain mustard½ teaspoon dried oregano10 ounces mixed greens

1. In a large bowl, toss together all beans, mangoes, onion, bell pepper, and parsley.

2. In food processor or blender, combine water, vinegar, almonds, raisins, mus-tard, and oregano. Blend until smooth and add dressing to bean mixture. Gently toss.

3. Marinate for 2-3 hours in refrigerator, then serve over mixed greens.

32

Vegetarian Jerk Salad

“Jerk” is a style of cooking native to Jamaican cuisine. Meat, often chicken or pork, is dry-rubbed with a hot spice mixture before being cooked. This rec-ipe takes the traditional Jamaican flavors and applies them to veggies, with mouth-savouring results.



SugarSodium


Servings: 4

39g1772g0g28g68mg

INGREDIENTS

DIRECTIONS

1/8 teaspoon dried thyme1/8 teaspoon dried cinnamon1/8 teaspoon ground allspice1/8 teaspoon ground black pepper1/8 teaspoon ground cayenne pepper2 cups zucchini, sliced1 medium onion, sliced1 red bell pepper, sliced2 portobello mushrooms, sliced2 tablespoons balsamic vinegar2 mangoes, peeled, cored, and chopped10 ounces mixed greens

1. Mix together thyme, cinnamon, allspice, black pepper, and cayenne pepper, then pour into resealable large plastic bag.

2. Add zucchini, onion, bell pepper, mushrooms, and vinegar to bag, then shake well to thoroughly coat.

3. In large nonstick skillet over medium-high heat, cook vegetable mixture from bag for about 5 minutes, or until vegetables are tender. (You may add a bit of water if the veggies begin to stick together.)

4. Stir in ½ cup chopped mango and cook for 2 more minutes. Remove from heat.

5. Let cool slightly, then serve on top of mixed greens with remaining mangoes.

34

Taco Salad with Chicken and Mango

Instead of bringing a high-calorie bean dip to your next party, why not prepare this taco salad instead? Feel free to replace the chicken with tofu if you’re a veg-etarian!



SugarSodium


Servings: 6

39g35614g4g15g754mg

INGREDIENTS

DIRECTIONS

1 small head iceberg lettuce, chopped15 ounces can black beans, rinsed and drained½ cup reduced-fat Monterey Jack cheese, shredded1 avocado, peeled, cored, and diced1 mango, peeled and diced½ cup black olives, sliced½ pound cooked chicken breast, shredded1 tablespoon fresh lime juice6 tablespoons vinaigrette dressing1 cup multi-grain tortilla chips, crushed1 cup nonfat sour cream (optional)1 cup salsa (optional)

1. In very large bowl, toss together lettuce, black beans, Monterey Jack cheese, avocado, mango, olives, and cooked chicken. Evenly pour in lime juice and vinaigrette dressing, and toss to coat thoroughly.

2. Add chips to top, and optionally serve with sour cream and/or salsa.

36

Cobb Salad with Homemade Balsamic Dressing

By controlling what goes into the dressing, you can also control the fat content in this salad. The balsamic dressing is given an extra boost by the addition of or-ange juice, while the classic ingredients of a Cobb salad are all well-represented.



SugarSodium


Servings: 6

41g33019g3g8g503mg

INGREDIENTS

DIRECTIONS

¼ cup extra-virgin olive oil1/8 cup orange juice1/8 cup balsamic vinegar1 tablespoon Dijon mustard2 hard-boiled eggs, sliced4 slices turkey bacon1 small head romaine lettuce, chopped2 tomatoes, chopped1 avocado, peeled, cored, and chopped3 tablespoons crumbled blue cheese2 cups frozen corn kernels (or use fresh)1 ½ cups no-salt-added black beans, rinsed and drained

1. Whisk together olive oil, orange juice, balsamic vinegar, and Dijon mustard for dressing. Set aside.

2. If eggs need to be hard-boiled, place eggs in a pot and cover with cold water by 1 inch. Bring to a boil over medium-high heat, then cover, remove from the heat and set aside 8 to 10 minutes. Slice eggs.

3. In large skillet, cook turkey bacon over medium heat about 8 minutes until crisp, flipping once. Drain by pressing into paper towels. When cooled, break into small pieces.

4. In large serving bowl, toss together romaine, tomatoes, avocado, cheese, corn, beans, bacon, and dressing (dress to taste). Top with egg slices and serve.

38

Summer Tomato Salad

Fresh ingredients are the key to creating a great summer salad, and the combi-nation of corn, tomatoes, and basil is bursting with fresh flavors. Bacon adds a needed saltiness. This salad goes perfectly atop whole-wheat crackers.



SugarSodium


Servings: 6

56g33413g3g13g703mg

INGREDIENTS

DIRECTIONS

4 ears corn, with husks6 strips turkey bacon½ cup nonfat sour cream1 cup fresh basil, chopped½ teaspoon salt1 clove garlic, minced2 cups cherry tomatoes, halved or quartered1 avocado, peeled, cored, and diced8 whole-wheat crackers (optional)

1. With the husks still on, place corn in microwave and cook for 4-6 minutes.

2. While the corn is in the microwave, cook the turkey bacon in a large nonstick skillet over medium heat until cooked through, around 10 minutes. Chop when cooked.

3. To a food processor or blender, add the sour cream, basil, salt, and garlic. Puree until mixture becomes creamy and turns light green.

4. Shuck corn and cut kernels from cob directly into a large bowl. Add the toma-toes, chopped bacon, and dressing from step 3. Toss together. Top with avo-cado, and serve atop whole-wheat crackers if desired.

40

Brussel Sprout and Walnut Salad

This savory salad uses nutritional yeast to add that extra punch of health and flavor to this savory salad. It’s super simple to make and packed with nutrition!



SugarSodium


Servings: 4

21g1606g1g14g22mg

INGREDIENTS

DIRECTIONS

2 cloves of garlic, finely chopped¾ pound brussel sprouts, cleaned and sliced into thin strips¼ cup walnuts, coarsely chopped2 tablespoons raisins1 tablespoon nutritional yeast (such as Bragg, containing vitamin B12)Ground black pepper

1. Heat small pan over medium heat and toast chopped walnuts for 2-3 min-utes, until slightly browned.

2. Place large skillet over medium heat, and add water and garlic. Sauté for 1 minute until fragrant.

3. Add brussel sprouts and cook for 3 minutes. Add water as necessary if brussel sprouts begin to stick together.

4. Remove from heat and stir in chopped toasted walnuts, raisins, and nutrition-al yeast. Sprinkle black pepper to taste.

42

Greek Salad

This take on a traditional Greek salad has all of the ingredients you’d expect: feta cheese, olives, and cucumber. It’s an extra-savory salad for a warm summer day. If you don’t enjoy onion, serve it with red bell pepper instead.



SugarSodium


Servings: 6

28g26417g3g2g674mg

INGREDIENTS

DIRECTIONS

1 head romaine lettuce, chopped1 red onion, diced1 cucumber, peeled, halved, seeded, and sliced½ cup kalamata olives, pitted and sliced1 (15-ounce) can cannellini beans, rinsed and drained½ cup reduced-fat feta cheese, cubed1 tomato, chopped2 tablespoons fresh dill¼ cup extra-virgin olive oil1 teaspoon dried oregano¼ teaspoon black pepper2 cloves garlic, minced

1. In a large bowl, toss together the lettuce, onion, cucumber, olives, beans, feta, tomato, and dill.

2. In a separate, small bowl, mix together the olive oil, oregano, pepper, and garlic. Stir together well, or place in a jar with sealed lid and shake well.

3. Drizzle the dressing over the salad and toss to coat.

Soups

Soups may require some time to simmer, but they’re also easy to make and ex-tremely filling.

A lot of soups lend themselves well to ingredient substitutions. Don’t enjoy cel-ery? Why not add some string beans instead? Have extra carrots in the fridge? Toss ‘em in!

Soups are also the perfect meal to reheat as leftovers the next day. Often, they’ll taste even better after the flavors have had a chance to combine. Make a soup Sunday, and eat it for lunch all week long.

We’ve included a great recipe for vegetable broth, which can act as a base for many of our other soup recipes.

46

Vegetable Broth

This broth recipe is the perfect base for many of our soups that call for vegeta-ble broth. Or you can even drink the broth by itself, as it’s a good source of vita-min C and calcium.



SugarSodium


Servings: 8

24g881g0g6g35mg

INGREDIENTS

DIRECTIONS

2 medium onions, chopped1 cup scallions, finely chopped4 carrots, peeled and chopped2 stalks celery, chopped2 cups baby bella mushrooms, chopped2 medium tomatoes, chopped3 cloves garlic, peeled and halved3 bay leaves1 cup fresh dill, chopped½ cup fresh parsley, chopped6 whole black peppercorns1 teaspoon dried oregano14 cups water

1. In very large pot, bring all ingredients to boil. Reduce heat and simmer for 1 hour. Skim foam from surface of pot.

2. Pour broth through strainer, discarding bay leaves. You may save the rest of the vegetables to eat separately.

This dish produces a lot of vegetables to create the broth. You can actually eat these after you’re done with them. You can also use them to top a salad, or even add to a while-wheat pita to make a sandwich!

Quick Tip

48

Creamy Mushroom Soup

Mushrooms pack a ton of flavor, and they’re the perfect central ingredient for a hearty vegetarian soup. Many soups aimed at diabetics consist of some pale broth with a few veggies tossed in. Not this one! This one is creamy, rich, and packed with flavor.



SugarSodium


Servings: 6

55g2934g0g13g270mg

INGREDIENTS

DIRECTIONS

5 cups carrot juice3 cups unsweetened soy milk2 carrots, peeled and chopped2 red onions, chopped¾ cup frozen corn kernels1 cup celery, chopped3 leeks, slicedNo-salt seasoning blend, to taste2 pounds fresh mushrooms (baby bellas, shiitake and cremini), sliced2 cloves garlic, minced2 teaspoons herbes de Provence¼ cup raw cashews, roughly chopped1 tablespoon fresh lemon juice1 tablespoon fresh thyme, chopped2 teaspoons fresh rosemary, chopped3 cups (2 15-ounce cans) no-salt white beans, rinsed and drained5 ounces baby spinach

1. Sauté mushrooms in large pan until juices appear and mushrooms shrink. Set aside for later.

2. To a large soup pot, add carrot juice, 2 ½ cups soy milk, carrots, onion, corn, celery, leeks, and no-salt seasoning. Bring to boil, then add mushrooms, gar-lic, and herbes de Provence. Reduce heat to simmer for 30 minutes.

3. To a food processor or blender, add cashews and remaining soy milk. Puree, then pour in half of the soup and veggies from the large pot, lemon juice, thyme, and rosemary. Blend until smooth, then pour mixture back into pot.

4. Stir in beans, spinach, and sautéed mushrooms. Heat until spinach wilts, then serve.

50

Healthy Noodle Soup

Perfect for a vegetarian, this noodle soup is a delicious take on the classic chick-en noodle soup without the chicken.



SugarSodium


Servings: 6

22g1487g1g5g1071mg

INGREDIENTS

DIRECTIONS

1 ½ teaspoons butter1 tablespoon extra-virgin olive oil1 yellow onion, diced4 cloves garlic, minced4 stalks celery, sliced with ends discarded4 carrots, peeled and sliced1 teaspoon dried thyme64 ounces vegetable broth (search for our recipe for this, or buy your own)4 ounces extra-firm tofu, drained and cubed2 cups fine egg noodles

1. In large pot, melt butter and olive oil over medium heat. Add onions, garlic, celery, and carrots. Cook 8-10 minutes, or until onions are tender.

2. Add thyme and broth, then bring to a boil. Stir in tofu and noodles and cook for 4 minutes, or until noodles are al dente. Season with salt and pepper and serve.

Make this for a loved one when he or she gets sick. It’s delicious, and we’re certain your loved one will appreciate the extra effort!

Quick Tip

52

Potato-Beet Soup

Beets have a bad reputation for some reason, even though they’re delicious--es-pecially in soup. This soup has the rich, purple color of fresh beets, while incor-porating potatoes and yogurt for a creamy texture and filling portion.



SugarSodium


Servings: 6

43g2773g0g17g369mg

INGREDIENTS

DIRECTIONS

1 tablespoons extra-virgin olive oil1 yellow onion, chopped1 pound beets, peeled and chopped1 pound white potatoes, peeled and chopped1 parsnip, peeled and chopped1 teaspoon dried dill¼ teaspoon black pepper4 cups reduced-sodium vegetable broth½ lemon12 tablespoons plain, fat-free Greek yogurt

1. Heat oil in a large pot over medium-high heat, then add onion and cook for 3 minutes. Add beets, potatoes, parsnips, dill, pepper, and broth. Bring to a boil, then cover and reduce heat to a simmer, cooking for 25 minutes.

2. Puree soup with a blender, immersion blender, or food processor until smooth. Pour back into pot (if removed) and stir in lemon juice. Drizzle each serving of soup with Greek yogurt.

Be careful when cutting and cooking with beets. They will stain anything, so wear an apron!

Quick Tip

54

Summer Gazpacho

This chilled soup is the perfect light and refreshing meal for those hot sum-mer months. The taste will definitely be enhanced by fresh summer tomatoes, though the dish can be made any time of year. Thin slices of toasted whole-wheat bread can be optionally added to this dish.



SugarSodium

Cook time: 20 minutes + 1 hour chill time

Servings: 6

16g21517g2g9g428mg

INGREDIENTS

DIRECTIONS

1 clove garlic, peeled and halved2 ½ pounds tomatoes, washed and quartered1 cucumber, peeled and halved1 green bell pepper, seeds removed and quartered½ jalapeño pepper, seeded¼ red onion, roughly chopped¼ cup fresh parsley, chopped1 teaspoon salt¼ cup extra-virgin olive oil2 tablespoons sherry (apple cider vinegar will also work)1 avocado, peeled, cored, and diced1 ½ cups plain nonfat Greek yogurt

1. In a food processor or blender, combine garlic, half of the tomatoes, half of the cucumber, half of the bell pepper, and the jalapeño. Blend until smooth. Pour into large bowl.

2. In a food processor or blender, add the other half of the tomatoes, the re-maining cucumber, remaining bell pepper, onion, parsley, salt, olive oil, and sherry. Blend until all ingredients are reduced to small chunks but not com-pletely smooth. Pour into smooth mixture from step 1.

3. Chill for at least 1 hour or up to a day. When serving, add avocado and ¼ cup yogurt to top.

56

Butternut Squash Soup

Fresh, crispy sage adorns this creamy butternut squash soup with apples and Greek yogurt. Dip whole-grain bread for a filling meal.



SugarSodium


Servings: 6

41g2267g2g12g206mg

INGREDIENTS

DIRECTIONS

1 tablespoon butter2 tablespoons extra-virgin olive oil1 vidalia onion, chopped3-4 pounds butternut squash, peeled, seeded, and diced1 red Gala or Fuji apple, peeled, cored, and diced1 teaspoon curry powder½ teaspoon ground ginger1/8 teaspoon ground cinnamon3 cups reduced-sodium vegetable or chicken broth¼ cup fresh sage leaves2 tablespoons apple cider or apple juice1 cup fat-free plain Greek yogurt

1. In a large pot, melt ½ tablespoon of the butter over medium heat, then add onions. Cook for 3 minutes, then add squash and apples. Cook for 5 more minutes.

2. Stir in the curry powder, ginger, and cinnamon. Cook for 2 minutes, stirring constantly. Then add broth, and bring the mixture to a boil. Reduce heat to simmer, cover pot, and cook for 15 minutes. Puree soup with an immersion blender or pour into standing blender or food processor and puree. Return to pot if removed.

3. In a small skillet, add the remaining ½ tablespoon butter and heat over medi-um-high. Add the sage leaves and cook for about 2 minutes, or until they are browned and crispy. Remove from heat immediately.

4. Stir in the apple cider and serve topped with a swirl of yogurt and a couple of the crispy sage leaves.

58

Creamy Corn Chowder

Perfect for a cold winter or chilly autumn day, this hearty chowder is chock-full of potatoes and corn. It pairs well with the side salad of your choice.



SugarSodium


Servings: 4

41g2568g1g12g779mg

INGREDIENTS

DIRECTIONS

2 tablespoons trans fat-free margarine1 small yellow onion, finely chopped4 stalks celery, thinly sliced½ orange bell pepper, seeded and finely chopped½ teaspoon dried thyme1 bay leaf3 tablespoons flour2 cups reduced-sodium vegetable or chicken broth1 small russet baking potato, cut into 1/2 -inch pieces2 cups frozen corn kernels1 ½ cups 1% milk1/8 teaspoon salt¼-½ teaspoon black pepper

1. In a large pot, melt the margarine over medium heat. Add onions, bell pep-pers, thyme, and bay leaf. Cook for 5 minutes, then stir in flour continuously until absorbed, about 30 seconds.

2. Add broth and bring to boil. Add potatoes and corn. Simmer, uncovered, for 15 minutes. Stir occasionally.

3. Stir in milk, salt, and pepper. Remove from heat, and remove bay leaf. Serve.

60

Sausage and Potato Soup

This broth-based soup recipe is delicious as it’s written, but it’s also a great rec-ipe to play with. For example, you can replace the potatoes with mushrooms to reduce the carbs or even mix in extra ingredients from the pantry. Feel free to go wild!



SugarSodium


Servings: 6

12g1275g1g4g477mg

INGREDIENTS

DIRECTIONS

1 ½ tablespoons extra-virgin olive oil1 ½ pounds red potatoes, diced1 teaspoon fresh rosemary, chopped4 cloves garlic, minced8 ounces extra-lean turkey sausage64 ounces low-sodium vegetable broth (search for our recipe or buy your own)6 ounces baby spinach, roughly chopped½ teaspoon black pepper¼ cup grated Parmesan cheese (optional)

1. In large skillet, cook sausage until mostly done. Let cool and slice sausage into ½ inch thick rounds.

2. In a very large pot, heat olive oil over medium heat, then add potatoes, rose-mary, garlic, and cooked sausage. Cook for 15 minutes, stirring frequently.

3. Pour broth into pot and bring to boil, then reduce heat and cover to simmer for 20 minutes.

4. Stir in spinach and pepper, topping with parmesan cheese if desired.

Sandwiches

Sandwiches are quick to make and can be incredibly delicious. The white bread that accompanies most sandwiches get a bad reputation, because they are ex-tremely carb-heavy. We use whole-wheat bread, pitas, and wraps to dramatically improve the nutritional benefits of these sandwiches.

These recipes are a great way to get started, but you can always invent your own sandwiches on the fly from leftovers or unused ingredients from other recipes.

64

The Diabetic-Friendly Sloppy Joes

The Sloppy Joe is one of the most classic meat sandwiches. It’s also one of the most notoriously unhealthy, with a ton of calories and saturated fat. But guess what? All that fat just isn’t necessary for a great tasting Sloppy Joe. The key is the right choice of meat and using beans to add protein without adding extra fat.



SugarSodium


Servings: 8

35g3128g2g10g391mg

INGREDIENTS

DIRECTIONS

1 pound ground turkey½ yellow onion, finely diced2 stalks celery, finely diced1 carrot, finely diced15 ounces no-salt-added tomato sauce1 tablespoon brown sugar2 tablespoons Worcestershire sauce15 ounces kidney beans, drained and rinsed2 tablespoons ketchup8 whole-wheat buns

1. Cook ground turkey in large skillet over medium heat until almost ful-ly-cooked, then drain extra liquid. Add yellow onion, celery, and carrot. Cook for 2 minutes.

2. Stir in tomato sauce, brown sugar, Worcestershire sauce, kidney beans, and ketchup. Bring to boil, then reduce heat to simmer and cover. Cook for 15 minutes.

3. Toast whole-wheat buns and serve. (You can scoop out the centers of the buns before toasting to further reduce carb intake for this recipe.)

66

Easy Tuna Salad Wrap

Tuna salad can be boring, but this recipe incorporates lemon and white beans for that extra bang of flavor. Celery adds a much-needed crunch.



SugarSodium


Servings: 6

48g3287g0g1g884mg

INGREDIENTS

DIRECTIONS

10 ounces chunk light tuna, drained2 stalks celery, chopped2 tablespoons light mayonnaise1 lemon, juice and 1/3 of the zest15 ounce can white kidney or cannellini beans, drained and rinsed½ cup parsley, finely chopped1/8 teaspoon salt1/8 teaspoon black pepper6 whole-wheat or spinach tortillas

1. Flake tuna into large bowl. Add celery, mayonnaise, lemon juice, and lemon zest. Fold in beans, parsley, salt, and pepper.

2. Warm tortillas for 30 seconds in microwave. Serve by placing scoop of mix-ture in center, adding tomatoes to top if desired before folding wrap.

You probably noticed that this recipe contains a great tuna salad. You can just make the tuna salad to serve as a side dish.

Quick Tip

68

Caesar Veggie Wraps

These crunchy vegetable wraps can easily be adapted to whatever leftovers you have in the kitchen. The light Caesar dressing on them is still rich and creamy enough to tie all the ingredients together.



SugarSodium


Servings: 8

46g31714g2g3g481mg

INGREDIENTS

DIRECTIONS

4 ounces light chive cream cheese8 whole-wheat tortillas2 cups shredded carrots1 avocado, peeled, cored, and sliced2 cups cucumber, cut into thin strips1 cup black beans, rinsed and drained2 tablespoons reduced-fat mayonnaise2 tablespoons extra-virgin olive oil1 clove garlic, minced2 tablespoons fresh lemon juice1 teaspoon Worcestershire sauce½ teaspoons anchovy paste (or soy sauce to keep it vegetarian)

1. Spread a thin layer of cream cheese on each tortilla. Fill each tortilla with ¼ cup carrots, 2 slices of avocado, ¼ cup cucumber, and ¼ cup beans.

2. In small bowl, whisk together the mayonnaise, olive oil, garlic, lemon juice, Worcestershire sauce, and anchovy paste (or soy sauce). Drizzle the vegeta-bles in each tortilla with 1 teaspoon of the dressing, and roll up. Cut in half to serve.

Use the Caesar dressing to top your favorite salad. It goes great with some romaine.

Quick Tip

70

Prosciutto Sandwich with Broccoli Rabe

The slight bitterness from the broccoli rabe is nicely counterbalanced by the pro-sciutto and provolone in this scrumptious sandwich.



SugarSodium


Servings: 4

24g35420g8g3g839mg

INGREDIENTS

DIRECTIONS

2 pounds broccoli rabe, stems removed and leaves and florets chopped1 tablespoon extra-virgin olive oil1 tablespoon red wine vinegar2 (2x4-inch) squared whole wheat focaccia, cut in half horizontally2 ounces prosciutto1/8 teaspoon crushed red pepper4 thin slices provolone

1. Bring a large pot of water to boil, and cook the broccoli rabe for 8 minutes. Drain and press to squeeze out excess water.

2. In a small bowl, whisk together the oil and vinegar. Scoop out some of the soft part of the foccacia halves and discard. Brush the insides of the bread with the oil mixture.

3. Place the prosciutto on the bread, followed by the broccoli rabe and the pro-volone. Sprinkle with red pepper to taste.

4. Heat a large skillet over medium heat, and cook the sandwiches in the pan on each side for 2-3 minutes until browned and crispy. Serve.

72

Pulled Pork Sandwich with Apples

Finding a lean pork tenderloin is key to reducing the fat in these scrumptious pulled-pork sandwiches. Even better, because the tenderloin is low in fat, it doesn’t need many hours to cook!



SugarSodium


Servings: 6

34g2524g1g11g746mg

INGREDIENTS

DIRECTIONS

1 (8-ounce) can no-salt-added tomato sauce¼ cup plus ½ teaspoon cup apple cider vinegar¼ cup water3 tablespoons light brown sugar1 garlic clove, crushed½ plus ¼ teaspoon salt1 teaspoon chili powder1/8 teaspoon ground cayenne1 pound lean pork tenderloin, trimmed of all fat1 1/3 cups green cabbage, thinly sliced1 small Granny Smith apple, peeled, cored, and grated1 tablespoon light mayonnaisePinch of ground black pepper6 whole-wheat buns, toasted

1. In saucepan over low heat, combine tomato sauce, ¼ cup of the apple cider vinegar, water, brown sugar, garlic, ½ teaspoon of the salt, chili powder, and cayenne. Mix well.

2. Cut pork into quarters lengthwise, then cut into 1-inch pieces. Add the pork to the sauce and raise heat to bring to a boil. Cover and reduce heat to sim-mer for 45 minutes, then transfer pork to separate bowl using slotted spoon.

3. Bring sauce back to a boil and cook for 10 more minutes to reduce.

4. Meanwhile, using two forks or your fingers, shred the pork into small pieces. Return to reduced sauce and cook for 2 minutes.

5. In medium bowl, toss together cabbage, apples, mayonnaise, remaining ½ teaspoon of the apple cider vinegar, remaining ¼ teaspoon of the salt, and black pepper.

6. To serve, cover the bottom buns with the pork mixture and top with the slaw mixture.

74

Salmon Salad Cheese Melts

Like the classic tuna melt, the salmon melt is similarly delicious in its simplicity. The main ingredients are bread, salmon, and cheese. Easy and wonderful.



SugarSodium


Servings: 6

20g27111g3g6g700mg

INGREDIENTS

DIRECTIONS

15 ounces canned wild salmon, drained¼ cup reduced-fat mayonnaise2 stalks celery, diced1 shallot, finely diced1 tablespoon fresh dill, finely chopped2 tablespoons fresh lemon juice2 teaspoons capers6 slices whole-wheat bread½ cup plus 1 tablespoon shredded light Havarti cheese

1. Preheat oven broiler, and line a baking sheet with tin foil. Spray foil with non-stick cooking spray.

2. In bowl, mix together salmon, mayonnaise, celery, shallots, dill, and lemon juice. When fully combined, fold in capers.

3. Toast the bread, then spread with salmon salad. Top with 1 ½ tablespoons cheese. Place sandwiches on prepared baking sheet and broil 3-5 minutes, until cheese is completely melted. Remove from oven and serve.

76

Thanksgiving Sandwiches

Yes, they’re named after a holiday, but these sandwiches are quick to throw together and delicious any time of year. The quality of the cranberry sauce will make or break this dish, so don’t cheap out on this ingredient!



SugarSodium


Servings: 4

37g2979g1g20g1071mg

INGREDIENTS

DIRECTIONS

3 tablespoons reduced-fat mayonnaise½ teaspoon curry powder1/3 cup canned or jarred whole-cranberry sauce8 thin slices whole-wheat bread, toasted8 ounces thinly-sliced smoked turkey breast1 cup watercress, stems removed

1. In a small bowl, combine the mayonnaise and curry powder, then set aside.

2. To assemble each sandwich: top one slice of bread with cranberry sauce. Arrange turkey on top, followed by the watercress. Spread the dressing from step 1 on the other slice of bread to finish the sandwich.

78

The Classic Taco

When you think of a taco, it’s likely that you think of a crunchy shell filled with meat, lettuce, cheese, and Mexican-inspired flavors. Well, our goal with this reci-pe is to provide you with exactly what you’d expect with a healthy twist.



SugarSodium


Servings: 6

20g26513g1g1g609mg

INGREDIENTS

DIRECTIONS

1 pound lean ground turkey1 tablespoon chili powder1/8 teaspoon salt1 cup salsa½ head iceberg lettuce, sliced½ cup reduced-fat shredded cheddar cheese12 corn taco shells


2. In a large skillet, begin to brown ground turkey over medium heat for 4 min-utes. Stir in chili powder, salt, and 2 tablespoons of the salsa. Continue to cook for 4-6 minutes, breaking up and larger bits of the turkey with a spatula.

3. Place tacos on baking sheet and cook for 1-2 minutes in heated oven.

4. To heated shells, add ground turkey, lettuce, cheese. Top with salsa if desired. (You may also serve with fat-free sour cream.)

80

Louisiana Po Boy

The Po Boy is a traditional Louisiana sandwich that’s usually a healthy-eater’s nightmare. Instead of fried fish, this recipe pan-sears the catfish, and instead of tartar sauce, we’re using a healthy slaw.



SugarSodium


Servings: 4

52g3526g1g3g507mg

INGREDIENTS

DIRECTIONS

1 tablespoon reduced-fat mayonnaise1 tablespoon plain fat-free Greek yogurt1 tablespoon apple cider vinegar¼ teaspoon salt2 cups thinly sliced cabbage¼ cup shredded carrot (matchstick-style)2 tablespoons minced red onion2 teaspoons canola oil¼ cup fine-grind yellow cornmeal¼ cup unbleached all-purpose flour1 teaspoon paprika1/8 teaspoon ground cayenne¼ cup low-fat buttermilk4 (5-ounce_ catfish fillets½ teaspoon ground black pepper4 whole-wheat hoagie rolls, split and toasted

1. In a medium bowl, stir together mayonnaise, yogurt, vinegar, and salt. Toss with cabbage, carrots, and onion. Cover and refrigerate.

2. Heat the canola oil in a large skillet over medium heat. In a shallow dish, stir together cornmeal, flour, and paprika. Pour the buttermilk into a separate shallow bowl, then sprinkle the fish with salt and pepper. Dip the fish into the buttermilk, then into the cornmeal mixture and place in the hot pan. Fish should cook for 3 minutes per side, or until the fish flakes easily.

3. Place the fish on the bottom portion of the toasted roll and top with ½ cup of the refrigerated slaw. Cover with top of roll and serve.

82

Chicken Salad Wrap

This recipe for chicken salad is versatile. Here, we recommend you incorporate it into a wrap, but you can also eat it without any covering, on a piece of bread, or even atop a salad.



SugarSodium


Servings: 4

28g2869g2g5g655mg

INGREDIENTS

DIRECTIONS

2 tablespoons mayonnaise2 tablespoons plain low-fat yogurt½ teaspoon lime zest1 tablespoon lime juice1 jalapeño, seeded and minced (or to taste)1 small clove garlic, minced1/8 teaspoon ground cumin½ teaspoon salt2 cups cooked chicken breast, chopped2 tablespoons red onion, minced2 tablespoons fresh cilantro, chopped4 (8-inch) whole-wheat flour tortillas4 leaves lettuce1 tomato, sliced

1. In a large bowl, mix together the mayonnaise, yogurt, lime zest, lime juice, jalapeño, garlic, cumin, and salt. Add the chicken breast, onion, and cilantro, and toss to coat.

2. Top each tortilla with a lettuce leaf and tomato. Evenly distribute the chicken salad mixture across all 4 tortillas, and roll them into a wrap. Cut in half and serve.

84

Baked Greek Lamb Burgers

Lamb is a great meat to use for burgers. Generally leaner than beef, it’s still packed with flavor and is a great base for the bulgar wheat added to the patties. If there was one word we’d choose to describe these burgers, it’s refreshing!



SugarSodium


Servings: 6

41g31910g4g8g589mg

INGREDIENTS

DIRECTIONS

6 ounces plain low-fat yogurt2 teaspoons fresh dill, chopped1/3 cup water½ cup bulgur wheat½ teaspoon salt¼ cup red onion, chopped3 tablespoons fresh parsley, chopped2 cloves garlic, minced1 teaspoon ground coriander1 teaspoon fresh thyme, chopped (or use ¼ teaspoon dried)1/8 teaspoon ground black pepper12 ounces lean ground lamb½ of a cucumber, peeled, cut lengthwise, and sliced into ribbons6 whole-wheat hamburger buns, split and toastedTomato slices (optional)

1. Stir together the yogurt and dill in a small bowl, and refrigerate. Preheat oven to 350 degrees F, and grease a large baking sheet with nonstick cooking spray.

2. In a small saucepan, bring the water to a boil, and stir in the bulgur and ¼ teaspoon of the salt. Reduce heat to simmer and cook for 10 minutes, then remove from heat. Leave cover on the saucepan for an additional 5 minutes.

3. While the bulgur cooks, use a large bowl to combine the onion, parsley, gar-lic, coriander, thyme, pepper, and the remaining ¼ teaspoon of salt. Stir in the cooked bulgur. Add the lamb, and fold the spices into the lamb until well-mixed. Form the lamb mixture into 6 ½-inch thin patties.

4. Bake in heated oven for 20-25 minutes until cooked through. Place the cooked patties on the buns and top with cucumber ribbons and yogurt sauce from step 1. You may also add tomato slices to serve.

86

Asian-Spiced Burgers

These juicy burgers benefit from the addition of mushrooms and soy sauce. Asian hot mustard is added to the buns for those looking for a spicy kick!



SugarSodium


Servings: 4

44g35210g3g8g675mg

INGREDIENTS

DIRECTIONS

12 ounces extra-lean ground beef½ cup white mushrooms, finely chopped½ cup yellow onion, finely chopped2 tablespoons dry bread crumbs2 tablespoons fat-free milk2 tablespoons reduced-sodium soy sauce¼ teaspoon ground black pepper4 whole-wheat hamburger buns, split and toastedAsian hot mustard (or hot mustard of your choice)Sliced tomatoShredded cabbage

1. In a medium bowl, add the ground beef. Pour in the mushrooms, onions, breadcrumbs, milk, soy sauce, and pepper. Fold the ingredients together until well-combined. Form into 4, ½-inch thick patties.

2. Heat a grill or grill pan over medium-high heat, and cook the burgers, flipping once, for 10-13 minutes.

3. Spread hot mustard on the buns, and top burger with tomato and cabbage. Serve.

88

CajunWhitefishSandwicheswithSlaw

Mouth-wateringly juicy fish and crunchy slaw atop a whole-wheat bun provides a great contrast of flavors and textures. Cajun seasoning adds a bit of heat. We think you’ll come back to this recipe time and time again.



SugarSodium


Servings: 4

28g34512g3g7g691mg

INGREDIENTS

DIRECTIONS

½ (12-ounce) bag of coleslaw mix2 tablespoons reduced-fat mayonnaise1 tablespoon apple cider vinegar ½ tablespoon honey1/16 teaspoon salt1/16 teaspoon black pepper¾ cup flour2 teaspoons Cajun seasoning1 egg2 teaspoons butter1 tablespoon extra-virgin olive oil1 pound white fish (catfish or tilapia), cut into 4 pieces4 whole-wheat buns

1. In bowl, toss together coleslaw mixture, mayonnaise, vinegar, honey, salt, and pepper. Cover and refrigerate.

2. In medium bowl, mix together flour and Cajun seasoning. In a separate bowl, beat the egg.

3. Heat the butter and oil in a large skillet over medium heat. Dip the fish in the flour mixture, then the egg, then coat in the flour mixture again. Lay fish in pan and cook, 2-3 minutes per side, until cooked through.

4. Toast the whole-wheat buns, and serve with one piece of fish per bun and an equal amount of slaw.

90

Grilled Veggie Sandwiches with Goat Cheese

This combination of vegetables and goat cheese is a vegetarian classic. Balsamic adds bite to the eggplant, peppers, and onion, white the goat cheese is won-derfully creamy. It’s the perfect light sandwich for lunch.



SugarSodium


Servings: 6

46g23414g1.5g7g530mg

INGREDIENTS

DIRECTIONS

3 tablespoons plus ½ teaspoons extra-virgin olive oil1 tablespoons balsamic vinegar¼ teaspoon salt¼ teaspoon ground pepper1 large eggplant, cut into ¼ inch slices1 red bell pepper, seeded and thinly sliced1 yellow bell pepper, seeded and thinly sliced1 large sweet onion, halved lengthwise and thinly sliced6 (6-inch) whole-wheat baguettes6 ounces soft goat cheese¾ cup fresh basil leaves

1. Preheat a grill on medium, or heat a grill pan over medium heat. In a large bowl, whisk together 2 tablespoons of the oil, vinegar, salt, and pepper. Set aside.

2. In a large bowl, combine eggplant, peppers, and onion. Toss with 1 table-spoon of the oil.

3. Brush the grill or grill pan with ½ teaspoon of the oil, and place the vegeta-bles on the grill, turning over 1-2 minutes until browned, for a total cook time of 8-10 minutes. When cooked, toss with the oil mixture from step 1.

4. Cut the baguettes in half, and scoop out some of the soft bread from each half. Spread the bottom halves with the goat cheese, then add the vegetable mixture. Top with basil leaves and serve.

92

Rolled BBQ Chicken Pizza

A single calzone can have over 2,000 calories. That’s more than many people are supposed to eat in a whole day. This calzone flips the idea of a calzone on its head, amping up the flavor while cutting down on the unhealthy ingredients.



SugarSodium


Servings: 12

19g23010g5g5g561mg

INGREDIENTS

DIRECTIONS

1 tube refrigerated pizza crust (such as Pillsbury)¼ cup reduced-fat honey barbeque sauce1 ½ cups part-skim mozzarella cheese, shredded1 ½ cups cooked chicken breast, shredded1 small red onion, finely chopped¼ cup fresh cilantro, minced1 teaspoon italian seasoning1 egg white1 tablespoon water¼ teaspoon garlic powder

1. Preheat oven to 400 degrees F and prepare a greased baking sheet.

2. Roll crust into a 12in x 9in rectangle and brush with barbeque sauce.

3. Evenly spread cheese, chicken, onion, cilantro, and italian seasoning across dough.

4. Starting with the long side of the dough, roll up, jelly-roll style. Pinch end to seal and place on greased baking sheet with seam down.

5. Beat egg white and spread over over dough. Sprinkle with garlic powder and bake for 15-20 minutes, or until browned.

Pasta

Pasta is often frowned upon in the diabetes world, but there are ways to enjoy a great pasta dish responsibly! Yes, eating too many carbs can lead to a spike in blood glucose and cause weight gain.

Pasta is low in sodium and saturated fat, and it can be the perfect pre or post-workout meal because it is full of energy. We use whole-wheat pastas in our recipes, which are far lower on the glycemic index than white breads and pota-toes.

Also, pasta is a wonderful base to use for mixing in other ingredients, like heart-healthy veggies and fibrous beans.

You’ll notice that we always instruct you to cook the pasta to al dente, and there’s a good reason for this (aside from it being the traditionally Italian meth-od). Overcooked pasta actually has a higher glycemic index than pasta that is cooked al dente (or cooked until just done).

At the end of the day, portion control is key, and serving a light salas with your pasta is never a bad choice!

96

Hearty Mushroom and Wine Rigatoni

Not a fan of tomato-based pasta dishes? Well, this recipe uses Marsala wine as the base, adding a touch of mascarpone for added creaminess and mushrooms to absorb all that saucy deliciousness.



SugarSodium


Servings: 9

12g1185g2g2g186mg

INGREDIENTS

DIRECTIONS

16 ounces whole-wheat rigatoni1 tablespoon extra-virgin olive oil1 pound cremini mushrooms1 yellow onion, diced2 cloves garlic, minced1 teaspoon dried thyme2 tablespoons reduced-sodium soy sauce¼ cup Marsala wine¼ cup mascarpone¼ cup Parmesan cheese, grated (optional)

1. Bring large pot of water to boil and cook rigatoni according to package in-structions until al dente.

2. While pasta is cooking, heat olive oil in medium skillet over medium heat. Add mushrooms, onion, garlic, and thyme. Saute 8 minutes, or until mush-rooms darken and being to release their juices.

3. Stir in soy sauce and Marsala wine and simmer for 6 minutes, stirring to pre-vent sauce from sticking to bottom of skillet.

4. Drain rigatoni, then pour into large serving bowl. Stir in mascarpone until rigatoni is well-coated. Pour mushroom sauce over top and serve. Top with Parmesan if desired.

98

Creamy Bowtie Pasta with Artichokes

This pasta dish achieves its creaminess through the use of nonfat ricotta, lending a pleasing texture without the added a lot of extra calories. Artichokes add a punch of antioxidants, as well as folate, dietary fiber, and vitamins C and K.



SugarSodium


Servings: 9

25g1755g1g4g250mg

INGREDIENTS

DIRECTIONS

16 ounces whole-wheat bowtie pasta3 tablespoons extra-virgin olive oil1 shallot, finely chopped1 teaspoon dried oregano14 ounces canned artichoke hearts, drained and quartered2 tablespoons lemon juice6 ounces baby spinach1 cup nonfat ricotta¼ teaspoon salt1/8 teaspoon black pepper

1. Cook pasta per package instructions until al dente. Reserve ½ cup cooking water and set aside.

2. While pasta cooks, add olive oil to large skillet and heat over medium heat. Saute shallots for 3 minutes, or until soft.

3. Stir in oregano, artichoke hearts, and lemon juice. Cook for 2 minutes, then stir in spinach and cover. Let cook for 2 more minutes, then reduce heat slightly. Add ricotta, reserved pasta cooking water, salt, and pepper. Cook until cheese is incorporated throughout, mixing frequently. Pour sauce over pasta and serve.

We recommend using artichokes froma can or a jar because they are much easier to work with, but you may use fresh artichokes if you’d like.

Quick Tip

100

Shell Pasta with Fresh Mozzarella and Sundried TomatoesThis pasta dish is perfect for any time of year. The flavors are simple, but they blend together for a perfect bite of pasta. Red pepper flakes provide an optional kick of heat.



SugarSodium


Servings: 8

44g32112g3g4g84mg

INGREDIENTS

DIRECTIONS

16 ounces whole-wheat shell pasta¼ cup sundried tomatoes, chopped¼ teaspoon red pepper flakes (optional)¼ cup extra-virgin olive oil6 ounces baby spinach, sliced½ cup fresh basil, chopped½ cup fresh parsley, chopped1 cup mozzarella balls, drained

1. While working on next steps, cook shell pasta to al dente according to pack-age directions. Set spinach aside for step 3.

2. In large bowl, stir together sundried tomatoes, red pepper flakes, and olive oil.

3. When pasta is 1-2 minutes from being cooked, drop in spinach and allow to wilt. Drain both shells and spinach.

4. Add pasta to the large bowl with the sundried tomatoes, then toss in the fresh herbs. Coat well and allow to cool for 3 minutes. Top with mozzarella balls and serve.

102

Hardy Bowtie Pasta with Italian Sausage

A good red wine is the key to bringing this recipe to life. It adds an incredible depth of flavor to the tomato sauce, while the sausage and pasta soaks up all that yumminess.



SugarSodium


Servings: 9

62g42111g4g5g471mg

INGREDIENTS

DIRECTIONS

16 ounces bowtie pasta1 tablespoon extra-virgin olive oil1 yellow onion, chopped10 fresh sage leaves, chopped12 ounces sweet Italian chicken sausage, thinly sliced½ cup good red wine28 ounces diced tomatoes, with liquid1/8 teaspoon salt1/8 teaspoon black pepper½ cup grated Parmesan cheese

1. Cook bowtie pasta to al dente according to package directions and drain.

2. While pasta is cooking, heat olive oil in large skillet over medium heat and add the onions, sage, and sausage. Cook until the sausage is nicely browned, 8-10 minutes. Add the wine, scraping the bottom of the pan with a spatula to integrate cooking juices into the mixture. Cook for 30 seconds.

3. Add the tomatoes and bring to a boil, simmering for 15-20 minutes. Season sauce with salt and pepper, then serve over pasta with Parmesan cheese.

Did you know that red wine has been shown to lower the risk of heart disease and stroke? Only in moderation, of course!

Quick Tip

104

Simple Egg Noodles

This is a modification of a traditional Hungarian recipes, and it’s a great meal to share with kids. It’s simple to make and satisfying.



SugarSodium


Servings: 9

30g1976g2g4g223mg

INGREDIENTS

DIRECTIONS

1 tablespoon extra-virgin olive oil2 tablespoons butter2 large yellow onions, halved and thinly sliced1 tablespoon brown sugar¾ teaspoon salt12 ounces extra-wide egg noodles1 ½ pounds green cabbage, cored and thinly sliced1 tablespoons apple cider vinegar1 teaspoon caraway seeds (optional)

1. In a large skillet heat the oil and 1 tablespoons of the butter over medium heat. When butter begins to bubble, add the onions, brown sugar and salt. Cook for 15-20 minutes, stirring occasionally until the onions are golden brown.

2. Cook the noodles to al dente according to package directions. When they’re done, drain and toss in a large bowl with the remaining butter.

3. While noodles cook, add cabbage to the skillet with the onions. Cover and cook for 5 minutes until cabbage wilts, about 5 minutes (you may need to uncover to occasionally stir to prevent sticking to bottom of pan). Uncover and cook for 5-10 more minutes, until cabbage becomes very tender, stirring frequently. Add the vinegar and cook for 1 more minute.

4. Combine the mixture from the skillet with the noodles and toss to coat. Add the (optional) caraway seeds and serve.

106

Fettuccine Alfredo

When most people who are trying to eat healthily think of alfredo sauce, they think of a food high in saturated fat that can add on pounds just by looking at it for two wrong. This recipe will surprise you then, because it’s low in fat yet high in calcium. And yet, it’s still absolutely delicious. Don’t believe us? Try it for your-self!



SugarSodium


Servings: 847g2976g2g4g231mg

DIRECTIONS

½ cups raw, unsalted cashews1/3 cup water16 ounces whole-wheat fettuccine 1 tablespoon trans fat-free margarine3 cloves garlic, minced1 cup part-skim ricotta cheese¼ cup grated Parmesan cheese½ teaspoons salt8 ounces cherry tomatoes, halved¼ cup fresh basil leaves, thinly sliced

1. In a small, microwave-safe bowl, add the cashews, then pour 1/3 cup water over them to cover. Microwave them for 45 seconds, and set aside.

2. Cook the pasta to al dente according to package instructions. While the pasta cooks, remove ½ cup of the boiling water and set it aside to be used in the sauce later.

3. In a small skillet, melt the margarine over medium heat, and cook garlic for 1 minutes.

4. In a food processor or blender, puree the margarine-garlic mixture from step 3, ricotta, Parmesan, salt, cashews (with the water they’re in), and ¼ cup of the water set aside from the boiling pasta. Puree until smooth. Add the re-maining ¼ cup of pasta water if sauce is too thick.

5. In a large serving bowl, toss the pasta with the sauce, cherry tomatoes, and basil. Serve.

INGREDIENTS

108

Creamy Penne with Zucchini

This dish might taste like it’s stuffed full of unhealthy calories, but here’s the se-cret: we use yogurt to achieve a lovely creaminess without a ton of heavy cream and cheese. Better yet, this pasta is super-easy to throw together during a basy day.



SugarSodium



DIRECTIONS

6 ounces whole-wheat penne pasta2 medium zucchini, chopped into small slices½ cup plain low-fat Greek yogurt½ cup grated Parmesan cheese1/8 teaspoon salt1/8 teaspoon ground black pepper2 tablespoons fresh basil, chopped

1. Cook the pasta to al dente according to package directions. When the pasta is 2 minutes from being done, add the zucchini to the boiling water.

2. While the pasta cooks, use a large bowl to combine the yogurt, Parmesan, salt, and pepper.

3. Drain the pasta and zucchini mixture, and immediately transfer to bowl with yogurt mixture. Toss to coat, then add basil. Serve right away.

INGREDIENTS

110

Classic Macaroni and Cheese

Macaroni and cheese is one of those no-nos for healthy eaters, but if you modify the ingredients, the caloric impact can be minimal. The whole-wheat macaroni is key, and low fat cream cheese adds a wonderful creaminess to this classic take on the dish.



SugarSodium



DIRECTIONS

6 ounces whole-wheat macaroni¾ cup 1% milk1 tablespoon unbleached all-purpose flour1 cup shredded extra-sharp cheddar cheese2 tablespoons reduced-fat cream cheese¼ teaspoon salt¼ teaspoon ground black pepper2 tablespoons plain dry breadcrumbs1 teaspoon unsalted butter, softened2 tablespoons grated Parmesan cheese

1. Preheat the oven to 350 degrees F, and spray an 8-inch square baking dish with nonstick cooking spray.

2. Cook pasta to al dente according to package directions, and transfer to bowl.

3. While the past a cooks, add the milk to a medium saucepan over medium heat. Whisk in the flour until smooth, until mixture is simmering. Continue to cook for 2-3 minutes until mixture thickens, stirring the entire time.

4. Remove pan from heat and stir in cheddar cheese, cream cheese, salt, and pepper. Stir until smooth, then add to the pasta in the boal. Toss until well-coated, then pour into prepared baking dish.

5. In a small bowl, combine the breadcrumbs, butter, and Parmesan, mashing it until well combined. Sprinkle the mixture over the pasta in the baking dish and bake for 25 minutes. Remove and let cool for 5 minutes before serving.

INGREDIENTS

112

Vegetable Macaroni and Cheese

This mild take on a macaroni and cheese is perfect for kids and parents alike. Vegetables fill this simple dish, including spinach, broccoli, and squash. Feel free to add your own selection of vegetables as well!



SugarSodium



DIRECTIONS

6 ounces whole-wheat macaroni pasta1 cup broccoli florets1 cup zucchini or yellow squash, chopped½ cup red bell pepper, chopped¾ cup 1% milk1 tablespoon unbleached all-purpose flour1 cup shredded mozzarella2 tablespoons reduced-fat cream cheese¼ teaspoon salt¼ teaspoon ground black pepper2 cups baby spinach

1. Cook the macaroni to al dente according to package directions. Two minutes before the pasta is done cooking, add the broccoli, zucchini, and bell pepper.

2. While the pasta cooks, heat a medium saucepan over medium heat. Add the milk, then gradually whisk in the flour until smooth and simmering. Reduce heat and stir in the mozzarella, cream cheese, salt, and pepper until smooth. The pasta should be done or nearly done cooking by now.

3. Place the spinach in a colander, and drain the pasta/vegetable mixture over the spinach. Transfer to a large bowl and mix with sauce from step 2 until nicely coated. Serve immediately.

INGREDIENTS

114

Basil Shell Pasta with Beans and Tomatoes

Beans cook down into the tomato sauce, thickening it and adding a nutritional boost. Red pepper adds a bit of heat, while basil infuses the whole dish with an herbal freshness.



SugarSodium



DIRECTIONS

16 ounces whole-wheat shell pasta2 tablespoons extra-virgin olive oil3 cloves garlic, minced1 (15-ounce) can cannellini beans, rinsed and drained28 ounces no-salt added whole peeled tomatoes with basil, with liquid10 fresh basil leaves, chopped¼ teaspoon crushed red pepper flakes¼ teaspoon salt1/8 teaspoon ground black pepper3 tablespoons grated Parmesan cheese

1. Cook pasta to al dente according to package instructions.

2. While pasta cooks, heat 1 tablespoon of the oil over medium heat. Cook garlic for 30 seconds, then stir in beans and cook for 1 more minute. Add the tomatoes, basil, and crushed red pepper flakes. Bring to a boil and simmer for 20 minutes. As it cooks, break up the tomatoes and beans with a spoon.

3. Drain pasta and combine with sauce. Season with salt and pepper. Serve topped with a drizzle of olive oil and Parmesan cheese.

INGREDIENTS

116

Bowtie Pasta with Sausage and Corn

Fresh, sweet corn and savory sausage are the keys to creating this delicious pasta dish. It’s light and perfect for lunch or a summer meal. You can also add in other ingredients you find at your local farmer’s market, such as zucchini or string beans.



SugarSodium



DIRECTIONS

12 ounces whole-wheat bowtie pasta4 ears corn1 pound cherry tomatoes, halved¼ cup extra-virgin olive oil2 tablespoons store-bought basil pesto½ teaspoon salt10 fresh basil leaves, slivered4 ounces precooked sausage, diced¼ cup grated Parmesan cheese

1. Cook the pasta to al dente according to package instructions.

2. Bring a separate pot of water to boil, and cook corn for 2 minutes. Cut the kernels off of the corn into a large bowl. Add the tomatoes, oil, pesto, salt, basil, sausage, and cooked pasta. Toss well. Top with Parmesan cheese be-fore servings.

INGREDIENTS

Chicken

It tastes just like chicken! We’ve heard this said many times about countless dif-ferent foods, but there’s really no substitute for chicken.

A relatively bland meat, chicken is the perfect base for layering on flavors. The meat is low in saturated fat and cholesterol, and, most importantly, it is extreme-ly filling. Note that most of our recipes call for a skinless chicken, because the skin hold most of the fat.

Our goal is to take some classic chicken recipes, like chicken parmesan, and show you how to make them in a healthy and responsible manner. We also throw in some recipes you might haven’t tried before. It’s always good to expand your cooking horizons!

120

Baked Chicken with Veggies

This quick recipe can be prepared hours ahead of time and baked just before dinnertime for a juicy chicken. Marinating the chicken longer lets the meat really absorb all the juices, resulting in a mouth-watering bite.



SugarSodium


Servings: 8

16g1487g1g3g40mg

INGREDIENTS

DIRECTIONS

¼ cup olive oil1/8 cup orange juice1/8 cup balsamic vinegar1 tablespoon Dijon mustard1 ½ pounds boneless, skinless chicken breasts, cut into 1 inch pieces1 red bell pepper, diced1 yellow bell pepper, diced1 zucchini, diced1 yellow onion, chopped½ teaspoon dried oregano½ teaspoon dried basil¼ teaspoon garlic powder

1. Preheat oven to 350 degrees F if cooking chicken right away. If marinating for several hours, preheat oven just before cooking.

2. In bowl, mix together olive oil, orange juice, balsamic vinegar, and Dijon mus-tard.

3. In 9x13 inch baking dish, toss together chicken breast pieces, pepper, zucchi-ni, yellow onion, oreganto, basil, and garlic powder. Pour dressing over and toss again.

4. Cook now or refrigerate and marinate for up to 24 hours. To cook, bake for a total of 30 minutes, stirring once after 20 minutes.

122

Crispy Honey-Dijon Baked Chicken

This isn’t your everyday breaded chicken recipe. Honey-dijon mustard lends a welcome zest, while a touch of margarine helps imitate the fried chicken taste without any of the health risks.



SugarSodium


Servings: 4

10g2175g1g0g397mg

INGREDIENTS

DIRECTIONS

4 boneless, skinless chicken breasts5 tablespoons honey-Dijon mustard 1 tablespoon water1/8 teaspoon salt1/8 teaspoon black pepper¼ cup breadcrumbs¼ cup flower½ teaspoon paprika1 tablespoon margarine (trans-fat free)

1. Preheat oven to 425 degrees F. Line baking sheet with foil and spray with cooking spray. Cover chicken cutlets with plastic wrap and pound until they’re ½ inch thick.

2. Stir together honey-Dijon mustard, water, salt, and pepper in dish. In separate dish, mix together breadcrumbs, flour, and paprika. First dip the pounded chicken into the wet mixture, then coat with the breadcrumb mixture. Place the coated chicken on the sprayed baking sheet.

3. Melt the margarine in the microwave for 20-30 seconds, then drizzle over chicken. Bake for 10-15 minutes until breadcrumbs begin to brown and chick-en is cooked through.

124

Chicken Parmesan

This classic Italian-inspired dish is actually much more popular in America than in Italy. Typically a high fat and carb option, we’ve replaced many of the chicken parm components with their healthier counterparts, so you can enjoy this one guilt-free!



SugarSodium


Servings: 6

10g2208g1g1g591mg

INGREDIENTS

DIRECTIONS

¼ cup whole-wheat flour¼ teaspoon salt1 egg¼ cup whole-wheat breadcrumbs1 ½ pounds chicken cutlets, pounded to an even ½-inch thickness1/3 cup shredded part-skim mozzarella cheese¼ cup grated Parmesan cheese2 tablespoons pesto sauce¾ cup marinara sauce2 tablespoons fresh basil, minced

1. Preheat oven to 425 degrees F, and spray a baking sheet with nonstick cook-ing spray.

2. In large bowl, mix together, the flour and salt. Beat the egg in a separate bowl. Pour the breadcrumbs into a third bowl. First dip chicken into flour, then egg, then breadcrumbs. Repeat until all chicken pieces are fully coated, placing each piece on the baking sheet.

3. Bake for 6-8 minutes, while you simultaneously combine the mozzarella and Parmesan cheeses in a small bowl.

4. Remove chicken from oven, flipping each piece over. Spread 1 teaspoon pest and 1 tablespoon marinara sauce to the top, making sure they cover the en-tire surface. Top with a sprinkling of basil and cheese mixture, using all the cheese evenly across all the chicken pieces.

5. Cook chicken in oven for 6-8 more minutes, until chicken is fully cooked and cheese is melted.

126

Sweet Nectarine Salad with Honey Chicken

Fruit with chicken? It sounds a bit strange, but the two flavors actually go to-gether amazingly well. Fresh nectarines are best, so you may want to wait until the warmer months to cook this one.



SugarSodium


Servings: 4

19g23317g2g13g149mg

INGREDIENTS

DIRECTIONS

3 tablespoons extra-virgin olive oil2 tablespoons white wine vinegar1 tablespoon fresh lime juice1 tablespoon honey½ teaspoon curry powder½ teaspoon ground ginger¼ teaspoon salt1 pound boneless, skinless chicken breasts3 nectarines, pitted and sliced½ cucumber, peeled, seeded, and sliced2/4 cup sliced almonds4 scallions, thinly sliced1 tablespoon fresh mint leaves, chopped (optional)

1. Combine 2 tablespoons olive oil, white wine vinegar, lime juice, honey, curry powder, ginger, and salt in a small bowl to make dressing.

2. Cut each chicken breast into thin strips crosswise, the heat 1 tablespoon olive oil in large skillet over medium heat. Cook chicken, occasionally flipping piec-es, until fully cooked, 5-7 minutes.

3. In a large bowl, add nectarines, cucumber, almonds, scallions, and mint. Toss with dressing from step 1. Add cooked chicken, and refrigerate for at least 15 minutes (can be refrigerated for up to 48 hours). Serve chilled.

128

Asian-Style Garlic Chicken

This Chinese-influenced dish is a well-balanced stir-fry, with cashews and sugar snap peas adding some great flavor and contrasting textures. You can add in ex-tra odds-and-ends if you have leftovers from other meals. This stir-fry also goes particularly well over brown rice.



SugarSodium


Servings: 4

24g20510g2g9g344mg

INGREDIENTS

DIRECTIONS

1 tablespoon vegetable oil1 pound boneless, skinless chicken breast, cut into 1-inch pieces1 tablespoon cornstarch1 ½ tablespoons reduced-sodium soy sauce½ cup unsalted cashews, toasted in a dry pan5 cloves garlic, thinly sliced½ yellow onion, chopped3 carrots, peeled and sliced8 ounces sugar snap peas2 tablespoons hoisin sauce1 tablespoon rice wine vinegar1 tablespoon mango chutney or orange marmalade

1. Heat oil in large skillet over medium-high heat. Toss chicken with cornstarch in bowl, then add to hot oil. Cook for 3-4 minutes, stirring occasionally, until just cooked. Drizzle with soy sauce and stir to coat. Remove chicken from skil-let and set aside in bowl.

2. To pan, add garlic, onions, and carrots, and cook for 2 minutes. Stir in sugar snap peas and cook for 3 more minutes.

3. In small bowl, mix together remaining soy sauce, hoisin sauce, vinegar, and chutney (or marmalade).

4. Mix the chicken back into the skillet with the onion mixture. Then stir in ca-shews and soy sauce mixture. Continue to cook until heated through, then serve.

130

Maple-Baked Chicken

This chicken recipe is quick to cook, but you wouldn’t know from its amazing taste. Maple syrup glazed the exterior of the bird, giving it a sweet and crunchy skin. This is one you don’t want to miss!



SugarSodium


Servings: 4

8g2653g0g8g376mg

INGREDIENTS

DIRECTIONS

1 ½ teaspoons paprika½ teaspoon salt¾ teaspoon ground cinnamon¾ teaspoon ground cumin1 whole chicken, cut up into thighs, wings, and 2 breast-halves2 tablespoons pure maple syrup1 ½ tablespoons trans fat-free margarine1 ½ tablespoons Dijon mustard

1. Preheat oven to 500 degrees F, and line a baking sheet with aluminum foil coated with nonstick cooking spray.

2. In a small bowl, mix together paprika, salt, cinnamon, and cumin. Place chick-en, skin-side up, on baking sheet, and sprinkle with spice mixture. Bake chick-en in oven, about 4 inches from top of oven, for 15 minutes.

3. While chicken cooks, heat a small skillet over low heat, stirring in maple syrup, margarine, and mustard. Stir until ingredients are well-integrated and butter is melted.

4. Remove chicken from oven and brush with half of the maple mixture. Return to oven and bake for 5 minutes. Remove and brush once more with maple mixture. Finally, return to oven to cook for 5 more minutes, remove, and serve.

What is organiz chicken? Organic foods avoid synthetic chem-icals, and do not use fertilizers, hormones and antibiotics in production. Foods that are “100 percent organic” must meet government standards absolutely, while products with at least 70 percent organic content may assert on their label that they are “made with organic ingredients.”

Quick Tip

132

Crispy Chicken Fingers

Chicken fingers are loved by children all over the US, but let’s face it: adults love them too! Unfortunately, lots of chicken fingers are deep-fried to achieve their crispy exteriors, but these tasty morsels use the oven and stuffing mix for a scrumptious yet healthy take on the crispy chicken finger.



SugarSodium


Servings: 6

15g6113g0g2g710mg

INGREDIENTS

DIRECTIONS

½ cup nonfat sour cream1 tablespoon Dijon mustard¼ teaspoon salt1/8 teaspoon black pepper2 cups herb-seasoned dry stuffing mix2 pounds chicken tenderloins, cut into 1-inch strips

1. Preheat oven to 400 degrees F, and spray a large baking sheet with nonstick cooking spray.

2. In bowl, mix together sour cream, mustard, salt, and pepper. Pour the stuff-ing mixture into a separate bowl. Dip the chicken strips into the sour cream mixture and then the stuffing mixture, placing each one on the baking sheet. Spray the tops of the coated chicken strips lightly with nonstick cooking spray.

3. Bake for 20 minutes until cooked through and exterior becomes golden, flip-ping once halfway through. Seve.

Ever wonder what “free-range chicken” really means? USDA standards require that producers of “free-range” chicken “demonstrate that the poultry has been allowed access to the outside” during raising. However, free-range regulations do not enumerate a given amount of daily time during which the chick-ens must be “allowed access” to the outdoors, or the size of the outdoor space they may roam. This makes the term “free-range” inherently ambiguous without a more substantive description of the conditions in which chickens were raised.

Quick Tip

134

Chicken Fritters

These crispy chicken fritters are inspired by Asian flavors. They taste great dipped in duck sauce.



SugarSodium


Servings: 6

3g918g1g1g207mg

INGREDIENTS

DIRECTIONS

1 pound boneless, skinless chicken breasts, cut into ⅓-inch chunks1 (8-ounce) can diced water chestnuts, drained and coarsely chopped6 scallions, thinly sliced1 egg, lightly beaten¼ cup flour¼ cup reduced-sodium soy sauce½ teaspoon garlic powder½ teaspoon ground black pepper½ teaspoon ground ginger3 tablespoons vegetable oil

1. Preheat oven to 400 degrees F. Spray a baking sheet with nonstick cooking spray.

2. In a large bowl, mix together chicken pieces, chestnuts, scallions, egg, flour, soy sauce, garlic powder, pepper, and ginger. Stir until well-combined.

3. In a large skillet, heat half of the oil over medium-high heat. Scoop the chick-en mixture into the skillet (think of ice cream scoop sized portions) and pat flat with a spatula. Don’t overcrowd the pan (you may need to do it in 2 or more batches). If you run low on oil, use the remaining 1 tablespoon.

4. Cook 3 minutes per side until they are golden brown, then move to the bak-ing sheet. Bake 6-8 minutes, or until cooked through.

136

Sesame Chicken on the Grill

Sesame chicken can be one of the least healthy dishes you order from an Amer-ican Chinese restaurant. However, this recipe keeps the great flavors while using healthier ingredients and switching up the cooking methods for a healthier op-tion. This dish goes well with steamed broccoli.



SugarSodium


Servings: 6

10g43723g7g6g616mg

INGREDIENTS

DIRECTIONS

1/3 cup hoisin sauce2 tablespoons sesame oil3 tablespoons rice vinegar2 tablespoons reduced-sodium soy sauce1 tablespoon fresh ginger, peeled and minced1 ¼ teaspoons Tabasco (or similar) sauce2 cloves garlic, minced½ teaspoon Chinese five-spice powder (or use ground cloves)3 pounds skinless bone-in drumsticks and/or wings1 tablespoon toasted sesame seeds2 scallions, thinly sliced

1. In a large bowl, combine all ingredients except for the chicken, sesame seeds, and scallions. Mix well and reserve 2 tablespoons of the sauce in a separate, refrigerated bowl for later. Cover the chicken with the marinade and refrigerate for at least one hour and not more than 24 hours.

2. Preheat grill (or grill pan) to medium-high heat. Brush grill with oil, and cook chicken 8 minutes. Turn and brush with more marinade from the bowl. Cook 8 more minutes, the turn and brush again. Cook 5 minutes, turn and brush. Cook for 5 more minutes. Total cook time should be 26 minutes, and chicken should be cooked through. (Alternatively, you can bake chicken at 400 de-grees F for 30 minutes.)

3. Serve chicken with the reserved 2 tablespoons of refrigerated marinade from earlier brushed on. Sprinkle with sesame seeds and scallions.

138

Sweet and Salty Chicken

Sweet and salty is one of the classic flavor combinations, and this dish uses sweet dried apricots and salty olives to achieve it. It’s even got a bit of spicy! This dish pairs well with brown rice.



SugarSodium


Servings: 4

9g26416g3g3g759mg

INGREDIENTS

DIRECTIONS

4 teaspoons extra-virgin olive oil¾ teaspoon ground cumin½ teaspoon salt½ teaspoon ground ginger¼ teaspoon ground cinnamon1/8 teaspoon ground cayenne4 (4-ounce) skinless, boneless chicken thighs1 red onion, halved lengthwise and thinly sliced½ cup dry white wine½ cup low-sodium chicken broth6 dried apricots, quartered8 green olives, pitted and halved2 tablespoons fresh parsley, chopped1 teaspoon sherry vinegar or white wine vinegar

1. Heat 2 teaspoons of the olive oil in a large skillet over medium-high heat. In a small bowl, mix together cumin, salt, ginger, cinnamon, and cayenne. Sprinkle the chicken with 1 ½ teaspoons of the mixture. Add the chicken to the hot pan and cook until browned, 3 minutes per side. Move chicken to plate.

2. Add the remaining 2 teaspoons of chicken to the skillet, and cook the onion for 5 minutes. Add the wine and chicken stock. Bring to a boil, then add the cooked chicken, apricots, olives, and remaining spice mixture. Simmer for 8 minutes, until sauce thickens. Finally, stir in the parsley and vinegar. Serve by spooning sauce over chicken.

140

Chicken Kabobs with Spicy Peanut Sauce

Kebobs are the perfect finger-food for parties or casual get-togethers with friends. No fork needed, and these juicy chunks of chicken pop with that perfect balance of spicy and sweet.



SugarSodium


Servings: 8

10g1294g1g4g403mg

INGREDIENTS

DIRECTIONS

¼ cup reduced-fat creamy peanut butter3 tablespoons reduced-sodium soy sauce4 ½ teaspoons lemon juice1 tablespoon brown sugar1 1.2 teaspoons ground coriander1 teaspoon ground cumin¾ teaspoon salt¼ teaspoon pepper¼ teaspoon cayenne pepper1 clove garlic, minced1 onion, finely chopped1 pound boneless chicken breast, cut into 1-inch cubes

1. Mix together the first ten ingredients (peanut butter, soy sauce, lemon juice, brown sugar, coriander, cumin, salt, pepper, cayenne pepper, and garlic).

2. Set aside 3 tablespoons of mixture and refrigerate. Pour in remainder of sauce into resealable plastic bag, and add chicken and onion. Refrigerate overnight.

3. Remove chicken from bag and discard liquid. Skewer chicken with eight wood or metal skewers. Coat grill pan or grill lightly with oil and cook over medi-um heat for 4-5 minutes per side until no longer pink. (You can also use your oven’s broiler, placing the chicken 4 inches from the heat source.) Brush with reserved sauce and serve.

142

Crispy “Fried” Chicken

The chicken isn’t actually fried, but the breading is so crunchy that you’d swear it was! The secret ingredient is Melba toast.



SugarSodium


Servings: 4

20g3279g2g0g365mg

INGREDIENTS

DIRECTIONS

10 whole-grain or whole-wheat Melba toasts, crumbled1 tablespoon extra-virgin olive oil1 large egg white1 tablespoon water1 teaspoon hot sauce (such as Tabasco)1 garlic clove, minced and then crushed with side of knife3 tablespoons all-purpose flour4 (4-ounce) boneless, skinless chicken breasts¼ teaspoon dried oregano¼ teaspoon dried basil½ teaspoon kosher salt1/8 teaspoon ground black pepper

1. Position oven rack in top 1/3 of oven. Preheat oven to 375 degrees F, and spray a baking sheet with nonstick cooking spray.

2. In food processor or blender, blend Melba toast crumble until fine. In a shal-low bowl, combine fine crumbs with the olive oil and mix together well until oil coats the crumbs evenly.

3. In a second shallow bowl, mix together the egg white, water, hot sauce, and garlic. In a third shallow bowl, place the flour.

4. Sprinkle the chicken with the oregano, basil, salt, and pepper. Then dip chicken pieces first into the flour, then the egg mixture, then the fine Melba crumbs, pressing the crumbs to stick. Place each piece of chicken on pre-pared baking sheet.

5. Bake for 20 minutes without turning, then remove and serve.

144

Cuban Chicken

This is a versatile chicken recipe that can be repurposed for many different situ-ations. You can serve in a sandwich, or atop a salad, or in a stir-fry. Lime and oil help the spice rub stick to the chicken.



SugarSodium


Servings: 6

21g31015g4g1g488mg

INGREDIENTS

DIRECTIONS

2 teaspoons paprika1 teaspoon ground cumin½ teaspoon garlic powder½ teaspoon ground black pepper½ teaspoon dried thyme½ teaspoon dried oregano½ teaspoon salt2 pounds boneless, skinless chicken thighs½ lime, juiced1 tablespoon extra-virgin olive oil1 (15-ounce) can black beans, rinsed and drained


2. In a small bowl, mix together paprika, cumin, garlic powder, pepper, thyme, oregano, and salt. Toss the chicken with the lime juice and olive oil in a large bowl, then coat the chicken with the spice mixture from the small bowl.

3. Place coated chicken on the prepared baking sheet and cook 20-40 minutes until cooked through. Warm beans in microwave and serve cooked chicken over a scoop of warmed beans.

146

Tahini Chicken

Yogurt ties this delectable chicken entree together, as it’s used in both the sauce and the marinade. You may also use the sauce as a dip for your favorite vegeta-bles or even as a salad dressing.



SugarSodium

Cook time: 25 minutes + 2 hours marinating time

Servings: 4

20g32415g2g3g414mg

INGREDIENTS

DIRECTIONS

½ cup plus ¼ cup plain low-fat yogurt2 tablespoons fresh ginger, minced1 tablespoon plus 2 teaspoons lemon juice2 cloves garlic, minced1/8 teaspoon ground cayenne4 (4-ounce) boneless, skinless chicken breasts½ teaspoon canola oil½ teaspoon plus 1/8 teaspoon salt1 tablespoon fresh parsley, chopped½ teaspoon lemon zest2 tablespoons tahini (sesame paste)

1. To a large, resealable plastic bag, add ½ cup of the yogurt, ginger, 1 table-spoon of the lemon juice, garlic, can cayenne. Add the chicken and coat. Seal the bag and refrigerate for 2 hours.

2. When chicken is done, remove from bag, discarding marinade. Preheat oven broiler.

3. Sprinkle chicken with ½ teaspoon of the salt. If you have a broiler cooking rack, use it to cook chicken. If not, you may use a baking sheet covered in aluminum foil and sprayed with nonstick cooking spray. Cook chicken for 4 minutes per side, for a total of 8 minutes.

4. While the chicken cooks, in a small bowl, combine the remaining ¼ cup yo-gurt, parsley, lemon zest, the remaining 2 teaspoons of the lemon juice, re-maining 1/8 teaspoon of salt, and tahini paste. You may also add a pinch of cayenne if you like. Mix well, and serve as sauce for cooked chicken.

148

Chicken Pot PieA crunchy crust covering a creamy interior are the keys to a great chicken pot pie, and this recipe checks both of those boxes. Phyllo dough is delicious and crispy, but it’s relatively low calorie when compared to most other crusts, while using low-fat milk instead of butter and cream makes this a skinny pot pie with big flavor.



SugarSodium


Servings: 6

27g2368g2g6g456mg

INGREDIENTS

DIRECTIONS

7 teaspoons extra-virgin olive oil1 ½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces¾ teaspoon salt½ teaspoon ground black pepper1 medium onion, chopped1 stalk celery, chopped1/3 cup unbleached all-purpose flour2 cloves garlic, minced2 cups low-sodium chicken broth1 ½ cups 1% milk8 ounces small red-skinned potatoes, scrubbed and chopped2 carrots, peeled and chopped½ pound green beans, ends trimmed and cut into 1-inch pieces¼ cup parsley, chopped1 tablespoon fresh sage, chopped4 sheets frozen phyllo dough, thawed4 tablespoons grated Parmesan

1. Preheat oven to 350 degrees F. Brush a 2-quart baking dish with 1 teaspoon of oil.

2. Heat 2 teaspoons of the oil over medium-high heat in a large skillet. Sprinkle chicken with ½ tea-spoon of the salt and ¼ teaspoon of the pepper. Add the chicken to the skillet and cook, stirring occasionally, for 8 minutes or until nicely browned on all sides. Transfer to the baking dish.

3. Heat another 2 teaspoons of the oil in the same skillet, and cook the onion and celery for 5 min-utes. Add the flour and garlic, stirring constantly for 1 minutes. Whisk in the stock and the milk, adding a little at a time to ensure no lumps form.

4. Bring the mixture to a boil, and add the potatoes, carrots, green beans, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper. Reduce heat to simmer and cover. Cook for 6 minutes, then stir in parsley and sake. Pour this mixture over the chicken in the baking dish.

5. Place one sheet of the phyllo dough on top of the chicken mixture in the baking dish. Brush with oil, and sprinkle with 1 tablespoon of Parmesan. Repeat 3 more times, finally topping with Parme-san.

6. To avoid dripping in the oven, place the baking dish on a baking sheet and cook in preheated oven for around 30 minutes, or until the phyllo dough is lightly browned. Let cool for at least 5 minutes before serving.

Red Meat

There have been lots of news articles about red meat being universally bad for you, but these articles often fail to distinguish between processed and unpro-cessed meats. Adding in unhealthy items to meat, or even overcooking it, can dramatically increase the health issues.

Diabetic or not, you should probably avoid hot dogs and bacon, but lean cuts of steak and pork, eaten in moderation, can often have health benefits.

Processed meats have extra omega-6 oils, while cured meats are filled with my-cotoxins. Bad bacteria in your gut can actually generate toxins from processed meat, which, in turn, increases the ability of new toxins to be introduced to your body.

Avoiding processed meats is a good start, so our recipes only use lean and un-processed cuts. This way, you can enjoy your red meat guilt-free.

152

Chinese-Style Beef With Broccoli

The kind of Chinese food you’re likely to find in your local restaurant is filled with unhealthy fats and and an overload of carbs. But Chinese food isn’t necessarily unhealthy! Here we take an Americanized recipe and make it diabetic-friendly.



SugarSodium


Servings: 4

23g35719g4g2g225mg

INGREDIENTS

DIRECTIONS

3 teaspoons cornstarch1 tablespoon reduced-sodium soy sauce3 cloves garlic, minced1/4 teaspoon crushed red pepper12 ounces boneless beef top sirloin steak, 1/8-inch thick4 ounces Chinese egg noodles or whole wheat vermicelli1 pound fresh broccoli3 tablespoons hoisin sauce2 tablespoons water2 teaspoons toasted sesame oil1 tablespoon canola oil3/4 cup reduced-sodium beef broth1 cup quartered and/or halved cherry tomatoes

1. Use a medium bowl to mix 2 teaspoons cornstarch, soy sauce, garlic, and crushed red pepper. Then toss with beef and let sit at room temperature for 20 minutes.

2. Cut broccoli in bite-size florets. You can use the stem by peeling and slicing thinly.

3. Stir together hoisin sauce, water, sesame oil, and remaining cornstarch.

4. Coat large skillet or wok with canola oil over medium-high heat. Add the beef and fry, stirring frequently, for 2 minutes (beef should be slightly pink in cen-ter). Then set aside.

5. Cook noodles according to instructions and set aside (try to time this step with the next 2 steps so that the noodles finish around the same time. This way, they won’t get clumped together).

6. Stir the beef broth into skillet, then add broccoli and bring to boil. Cover, re-ducing heat, and cook for 3-4 minutes.

7. Add sauce to broccoli and cook, stirring frequently, until thickened. Toss in beef and tomatoes, stirring enough to heat through. Pour over cooked noo-dles and mix.

154

Pan-Fried Steak Atop Mango Salad

This Thai-inspired beef dish is light and perfect for summertime. The marinade is the key to infusing this steak with a salty-sweet tang you’ll enjoy with every bite. We think you’ll find that the mango salad is the perfect accompaniment.



SugarSodium


Servings: 4

31g31610g2g23g257mg

INGREDIENTS

DIRECTIONS

2 limes, juiced2 tablespoons brown sugar2 tablespoons reduced-sodium soy sauce2 tablespoons peanut oil1 pound lean top sirloin steak2 scallions, sliced2 cups shredded carrots½ cup fresh cilantro or basil, chopped1 mango, peeled and diced1 small head Boston lettuce, chopped into bite-sized pieces

1. In a bowl, mix together lime juice, brown sugar, soy sauce, and peanut oil. Set steak in flat dish with high walls, and pour half of marinade over. Flip steak to coat both sides. Let sit for 5-10 minutes.

2. In large salad bowl, toss together scallions, carrots, cilantro (or basil), mango, and lettuce.

3. Heat large skillet over medium-high heat, and cook steak 5 minutes per sid-ed. Discard marinade steak was sitting in.

4. Transfer steak to cutting board and let rest for 5 minutes. Meanwhile, pour the marinade/sauce you set aside earlier and toss to coat thoroughly. Slice steak into ½ inch-wide strips and serve atop salad.

156

Chipotle Grilled Steak

This Thai-inspired beef dish is light and perfect for summertime. The marinade is the key to infusing this steak with a salty-sweet tang you’ll enjoy with every bite. We think you’ll find that the mango salad is the perfect accompaniment.



SugarSodium


Servings: 8

36g2116g1g5g652mg

INGREDIENTS

DIRECTIONS

2 ¼ pounds flank steak½ cup orange juice¼ cup fresh lime juice2 tablespoons extra-virgin olive oil2 garlic cloves, coarsely chopped1 (7-ounce) can chipotle chiles in adobo sauce1 teaspoon ground cumin1 teaspoon dried oregano1 teaspoon salt4 cups cooked brown rice

1. Place the steak in a flat dish with high walls and poke holes across the surface of the steak with a fork.

2. In a blender or food processor, combine the orange juice, lime juice, olive oil, garlic, 3 of the chipotle chiles with sauce, cumin, oregano, and salt. Blend until smooth. Pour over steak and coat. Marinate for at least 2 hours but not more than 24 hours.

3. Preheat a grill or grill pan, and remove the steak from the marinade. Pour the excess marinade into a saucepan and bring to a boil. Boil for at least 2 min-utes (this is essential to kill any bacteria from the raw steak).

4. Cook the steak on the heated grill or grill pan for 5-6 minutes per side (for medium doneness). Transfer to cutting board and cover with foil to rest for 5 minutes. Serve with the cooked marinade from the saucepan over brown rice.

158

Asian-Inspired Braised Pork Stew

Braising the pork before adding it to the stew seals in its flavors and juices. Asian flavors add a mixture of sweetness and spiciness that makes this stew hard to stop eating. Serve over brown rice.



SugarSodium


Servings: 8

17g29510g4g5g470mg

INGREDIENTS

DIRECTIONS

2 pounds boneless pork loin, trimmed of fat and cut into ½-inch cubes1 tablespoon five-spice powder4 teaspoons canola oil8 ounces white mushrooms, sliced1 red onion, halved lengthwise and thinly sliced2 tablespoons fresh ginger, minced2 cloves garlic, minced2 cups low-sodium chicken broth¼ cup hoisin sauce1 teaspoon chili-garlic paste1 red bell pepper, seeded and thinly sliced2 tablespoons cornstarch1 tablespoon reduced-sodium soy sauce1 tablespoon water½ teaspoon sesame oil3 scallions, thinly sliced

1. Toss pork with the five-spice powder. Heat 2 teaspoons of the oil in a large pot or Dutch oven over medium-high heat. When oil is very hot, cook bork 8 minutes, occasionally stirring, until meat is browned on all sides. Transfer to a plate.

2. Heat the remaining 2 teaspoons of oil in the same pot, then add the mush-rooms and onion. Cook for 78 minutes, then add ginger and garlic. Cook for 30 seconds, then return the pork to the pot.

3. Add the stock, hoisin sauce, and chili-garlic paste. Bring to a simmer, lower heat, and cook covered for 30 minutes. Add the bell pepper, and cook for an additional 15 minutes.

4. In a small bowl, stir together cornstarch, soy sauce, water, and sesame oil. Add the mixture to the stew and stir constantly for 2 minutes. Serve topped with scallions.

160

Curried Pork Stir-Fry




SugarSodium


Servings: 4

31g31819g2g7g207mg

INGREDIENTS

DIRECTIONS

½ cup reduced-fat coconut milk2 tablespoons fresh lime juice1 tablespoon reduced-sodium soy sauce1 teaspoon red curry paste1 teaspoon cornstarch4 teaspoons canola oil1 pound pork tenderloin, trimmed of all fat and cut into thin strips3 tablespoons fresh ginger, minced2 cloves garlic, minced2 cups small broccoli florets1 large carrot, peeled and cut into thin, short strips1 red bell pepper, seeded and thinly sliced¼ cup fresh basil, chopped

1. In a small bowl, mix together the coconut milk, soy sauce curry paste, and cornstarch.

2. Heat 2 teaspoons of the oil in a large skillet over medium-high heat, and cook the pork 3 minutes. Transfer pork to a plate, and wipe the skilled.

3. Add the remaining 2 teaspoons of the oil to the skillet, and cook ginger and garlic for 30 seconds. Add the broccoli, carrot, and bell pepper. Cook for 3 minutes, stirring frequently. Finally, stir in the pork and liquid mixture from step 1 and cook for 30 seconds. Remove from heat, stir in basil, and serve.

162

Grilled Pork Tenderloin




SugarSodium


Servings: 4

4g1383g1g2g488mg

DIRECTIONS

3 tablespoons fresh lime juice1 small red onion, thinly sliced2 cloves garlic, minced1/8 teaspoons ground cayenne1 (1-pound) pork tenderloin, trimmed of all fat¾ teaspoon salt½ teaspoon canola oil

1. In a large resealable plastic bag, shake together the lime juice, onion, garlic, and cayenne. Add the pork and toss to coat. Refrigerate for at least 4 hours but not longer than 8 hours.

2. Heat grill to medium-high heat. Remove pork and discard marinade. Pat dry, and sprinkle with salt. Brush grill with oil, and cook, turning occasionally, for 15-20 minutes. To ensure doneness insert instant-read thermometer into the center of the tenderloin. It should read at least 145 degrees F. Remove pork from heat and cover with foil for 10 minutes to rest. Cut pork into thin slices and serve.

INGREDIENTS

Handling pork properly is very important for food safety. Don’t buy your pork right when you begin shopping, or it may become bad by the time you get home. Always wash your hands be-fore and after handling pork, and make sure to wash all kitchen equipment

Quick Tip

164

Beef-Stuffed Zucchini with Mozzarella

The firm flesh of the zucchini is perfect for holding a delicious stuffing mix-ture, and their skin crisps up nicely as well. If you’re a vegetarian, you can use a ground beef-like veggie crumble instead. Serve with whole-wheat bread.



SugarSodium


Servings: 6

8g16510g3g4g210mg

DIRECTIONS

3 zucchini2 tablespoons extra-virgin olive oil½ red bell pepper, seeded and finely diced½ yellow onion, finely diced1-2 cloves garlic, minced (to taste)8 ounces extra-lean ground beef1 cup tomato-basil pasta sauce½ cup fresh parsley, chopped2 tablespoons grated Parmesan cheese1/3 cup shredded part-skim mozzarella cheese


2. Cut the zucchini in half lengthwise, and scoop out around half of the zucchini flesh. Chop this flesh up and set aside. You should create a boat-like vessel for the stuffing. Brush the insides of the zucchini with 1 tablespoon of the olive oil, and place them, boat-side up on the baking sheet. Bake for 10 min-utes.

3. While the zucchini bake, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook the peppers and onions for 3 minutes, then add the chopped zucchini flesh and garlic. Stir together for 30 seconds. Add meat and brown until cooked through, about 4 minutes.

4. Add the sauce and bring to a boil. Finally, remove from heat and stir in pars-ley and Parmesan.

5. The zucchini should be done by now, so remove them from the oven (but leave the oven on), and fill them with the meat mixture from the pan. Top with mozzarella and return to oven for 10 minutes. Remove and serve.

INGREDIENTS

166

Spinach-Stuffed Steak

Stuffed meats often bring to mind long and laborious recipes. But it’s actually the opposite! Because the ingredients cook inside the steak, they don’t require and cooking beforehand. So delight yourself by creating this quick, gourmet dish from the comfort of your home.



SugarSodium


Servings: 6

3g24013g6g1g408mg

DIRECTIONS

1 teaspoon vegetable oil1 (1 ½ pound) flank steak, trimmed of fat½ teaspoon salt½ teaspoon ground pepper1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry½ cup roasted red peppers, chopped½ cup Gruyere cheese, shredded

1. Preheat oven to 400 degrees F. Spray a baking sheet with nonstick cooking spray.

2. To thin out the steak, cut it in half horizontally until steak is almost cut down the middle. For example, if the steak was 2 inches thick, it should now be 1 inch thick. Then place steak between 2 sheets of plastic wrap and beat with a mallet to even thickness. Remove plastic wrap and discard.

3. Sprinkle both sides of steak with the salt and pepper and spread the spinach, roasted peppers, and Gruyere cheese evenly across the surface of the steak. Roll up, jelly-roll style along the long side of steak. Tie with kitchen string at 3-inch intervals.

4. Place steak, seam-side down, in pan and bake for 20-25 minutes to desired doneness. Remove from oven, cover with foil, and let rest for 10 minutes. Slice to serve.

INGREDIENTS

168

Steak with Avocado Salsa

The creaminess of the avocado goes surprisingly well with the saltiness of the steak, making for an engaging play of textures and flavors. Olives add an unex-pected savory element that enhances the whole dish.



SugarSodium


Servings: 6

12g374297g1g840mg

DIRECTIONS

1 clove garlic, minced2 teaspoons lemon zest½ teaspoon ground coriander1/8 teaspoon ground black pepper1 (1-pound) strip, flank, or sirloin steak, trimmed of fat4 teaspoons extra-virgin olive oil1 avocado, peeled, pitted, and chopped1 cup grape tomatoes, halved½ cup Kalamata olives, pitted and sliced2 tablespoons red onion, diced2 tablespoons parsley, chopped1 tablespoon fresh lemon juice½ teaspoon salt

1. In small bowl, mix together garlic, lemon zest, coriander, and black pepper. Rub steak with 2 teaspoons of the olive oil, then press spice mixture into all sides of the steak. Cover and refrigerate for 6-12 hours.

2. In medium bowl, toss together avocado, tomatoes, olives, red onion, parsley, and lemon juice.

3. Heat oil in heavy skillet over medium-high heat. Sprinkle the marinated steak with salt just before cooking and place in pan. Cook for 8 minutes, flipping once halfway through. Remove steak from pan and cover with foil to rest for 6 minutes. Slice and serve with avocado salsa.

INGREDIENTS

Seafood

Seafood is such a smart choice for anyone living with diabetes. Most fish are low in saturated fat and cholesterol, and the fats that fish do have are healthy (like omega-3 fatty acids).

Seafood is also packed with protein, and the seafood itself doesn’t have many, or any, carbohydrate. That means that the fish itself will not cause your blood glucose to rise.

Another benefit of seafood is that it cooks so quickly, so it’s often the perfect protein if you’re trying to throw together a quick meal

Try to consume seafood at least 2 times per week, and avoid certain fish that are known to be high in mercury (tilefish, shark, swordfish, and king mackerel).

Our recipes avoid the traditional pairings of salt and butter and instead use fish in healthier and more creative ways.

172

Pesto Grilled Salmon




SugarSodium


Servings: 4

4g1383g1g2g488mg

DIRECTIONS

1 pound salmon fillets2 1/3 tablespoons vegetable oil¼ teaspoon salt1/8 teaspoon black pepper¼ cup fresh basil leaves, chopped1 tablespoon water2 tablespoons fresh lemon juice1 ½ tablespoons pine nuts1 teaspoon honey

1. Heat grill or grill skillet to medium high heat (you may also preheat oven to 400 degrees F, if you’d prefer to cook in the oven), and brush salmon with 1 teaspoon vegetable oil. Sprinkle salt and pepper over both sides of fish.

2. In food processor or blender, add basil, 2 tablespoons oil, water, lemon juice, pine nuts, and honey. Blend until smooth. Set aside.

3. Place sheet of aluminum foil on grill or grill pan, then place fish, skin-side-down, on foil. Cook for 10 minutes without flipping, until middle is no longer raw. If cooking in oven, bake for 13 minutes. To serve, remove fish by sliding a spatula between skin and fish, allowing the skin to stick to the foil. Cover with pesto and serve.

INGREDIENTS

174

Garlic-Crusted Shrimp




SugarSodium


Servings: 4

6g1245g2g1g559mg

DIRECTIONS

¼ cup panko breadcrumbs1 teaspoon butter1 tablespoon extra-virgin olive oil1 pound fresh shrimp, peeled and deveined5 cloves garlic, minced1 cup cherry tomatoes, halved and seeded1/8 teaspoon black pepper3 tablespoons basil, chopped2 tablespoons Parmesan cheese, grated

1. In dry large skillet, toast breadcrumbs over medium heat until they turn gold-en-brown. Set aside.

2. In same skillet, heat butter and olive oil over medium heat. When butter be-gins to bubble, set shrimp in pan and cook, 2 minutes per side, until they are pink throughout.

3. Add garlic, tomatoes, and pepper. Cook for 2-3 more minutes, until tomatoes soften. Finally, toss in basil, panko, and Parmesan. Toss until coated, then serve.

INGREDIENTS

176

CatfishwithTomatoCurry




SugarSodium


Servings: 4

13g1816g2g7g277mg

DIRECTIONS

1 tablespoon extra-virgin olive oil1 yellow onion, halved and thinly sliced2 stalks celery, thinly sliced1 teaspoon curry powder2 cups low-sodium vegetable juice1 tomato, diced1 pound catfish, cut into 1-inch cubes¼ teaspoon salt¼ teaspoon black pepper

1. In a large, deep skillet, heat the olive oil over medium-high heat, then add onions and celery. Sauté for 7 minutes, stirring frequently, until softened.

2. Quickly mix in curry powder, stirring vigorously for 30 seconds, then add vegetable juice and tomatoes, continuing to stir. When the mixture begins to boil, stir in catfish. Lower heat to simmer, cooking for 7 minutes. Add salt and pepper at the end, to taste.

INGREDIENTS

178

Dill Baked Salmon




SugarSodium


Servings: 4

6g1535g1g2g299mg

DIRECTIONS

1 pound salmon fillet1 zucchini, halved lengthwise and sliced¼ red onion, thinly sliced2 tablespoons fresh dill, chopped1 tablespoon extra-virgin olive oil1 lemon¼ teaspoon salt1/8 teaspoon black pepper

1. Preheat oven to 400 degrees F and spray a 9x13-inch baking dish with non-stick cooking spray.

2. Place salmon in center of baking dish and spread the zucchini and red onion around the fish. In small bowl, stir together dill, olive oil, and juice from half of lemon. Sprinkle evenly over fish. Slice the other half of the lemon, and spread it around the fish with the veggies. Finally, sprinkle with salt and pepper.

3. Bake, uncovered, for 20 minutes. Serve while piping hot.

INGREDIENTS

180

Panko-Crusted Shrimp




SugarSodium


Servings: 4

26g34116g3g2g679mg

DIRECTIONS

1 pound large peeled and deveined shrimp2-3 tablespoons fresh lemon juice2 tablespoons trans-fat-free margarine2 tablespoons extra-virgin olive oil1 teaspoon dried oregano1 tablespoon salt-free Italian seasoning3 tablespoons grated Parmesan cheese5 cloves garlic, minced½ cup panko breadcrumbs

1. Preheat oven to 350 degrees F. Toss shrimp with lemon juice in 8x8-inch non-stick baking dish and spread shrimp evenly across dish.

2. In medium bowl, melt margarine in microwave for 30 seconds, then stir in extra-virgin olive oil, oregano, Italian seasoning, Parmesan cheese, garlic, and panko breadcrumbs. Combine well, then sprinkle the mixture over shrimp, gently pressing down to stick to shrimp.

3. Bake for 15-20 minutes, then broil for 1-2 minutes until topping becomes golden and crispy.

INGREDIENTS

182

Baked Red Snapper and Sautéed Onions

Onions sautéed to golden perfection top this zesty baked fish for a delicious combination of crispy onion and flaky fish. Serve with wild rice if you’d like.



SugarSodium


Servings: 4

8g2379g1g3g70mg

DIRECTIONS

2 tablespoons extra-virgin olive oil1 sweet yellow onion, halved and thinly sliced1 pound red snapper fillets1 lemon2 teaspoons balsamic vinegar

1. Preheat oven to 400 degrees F while heating 1 tablespoon of olive oil in large skillet over medium-high heat. Combine juice from lemon, balsamic vinegar, and remaining 1 tablespoon olive oil in small bowl.

2. Sauté onions for 5-7 minutes in heated oil, until they turn golden-brown.

3. Lay fish in a flat non-stick baking dish and drizzle lemon mixture over top. Spoon cooked onions over fish.

4. Bake fish for 20-25 minutes until it flakes easily. Season with salt and pepper if desired and serve.

INGREDIENTS

184

Shrimp Salad with Corn and Avocado

The green avocados, red tomatoes, yellow corn, and pink shrimp in this salad taste just as beautiful as they look. We could eat this salad at least once a week if we could find fresh ingredients.



SugarSodium


Servings: 8

14g15810g2g4g404mg

DIRECTIONS

1 pound medium shrimp, peeled and deveined1 tablespoon balsamic vinegar1 tablespoon extra-virgin olive oil2 cups cherry tomatoes, halved2 avocados, peeled, cored, and cubed2 ears corn, kernels sliced off3 ounces reduced-fat feta cheese, crumbled¼ cup fresh basil, sliced into thin strips1/8 teaspoon salt¼ teaspoon black pepper

1. Pan-fry shrimp in large skillet over medium heat until cooked through, 3-4 minutes. Flip after 2 minutes. Shrimp should be pink and opaque all the way through.

2. Whisk together the balsamic vinegar and olive oil in small bowl.

3. Combine remaining ingredients in large serving bowl, and toss together with dressing. Add shrimp to top and serve.

INGREDIENTS

186

Savory Foil-Baked Salmon with Cherry Tomatoes and CapersBaking in foil does 2 wonderful things to your dish. First, it keeps the moisture from escaping out into the dry oven, insuring the fish is juicy. Second, it allows the other ingredients baked with the fish to infuse their flavors into the finished dish. Try this recipe to see what we mean!



SugarSodium


Servings: 4

2g444g1g1g146mg

DIRECTIONS

1 ½ cups cherry tomatoes, halved1 ½ tablespoons capers, liquid reserved2 tablespoons fresh basil, chopped1 tablespoon extra-virgin olive oil1 ½ pounds salmon fillet¼ teaspoon salt1/8 teaspoon black pepper


2. In medium bowl, toss together tomatoes, capers, basil, and olive oil.

3. Cover a baking sheet with aluminum foil, and place salmon in center. Fold up the side of the foil slightly so no juices escape, and pour tomato mixture directly atop fish. Sprinkle with salt and pepper, then fold aluminum foil over fish and pinch closed. The fish should now be enclosed within an airtight alu-minum packet.

4. Place tray in oven and bake for 25 minutes. Very carefully remove from oven and open aluminum packet (it will be filled with VERY hot steam!). Serve right away for best flavor.

INGREDIENTS

188

Butter and Balsamic Baked Salmon

This incredibly simple sauce is a cinch to whip up in a hurry, and it’s surprisingly tasty for how little time it takes to cook.



SugarSodium


Servings: 4

22g2634g2g19g504mg

DIRECTIONS

1 cup balsamic vinegar1 tablespoon unsalted butter1/8 teaspoon ground black pepper5 (4-ounce) salmon fillets½ teaspoon salt

1. Preheat oven to 400 degrees F, and spray a baking sheet with nonstick spray.

2. Sprinkle the salmon with the salt and pepper and bake 10-12 minutes, until just cooked through.

3. While the salmon cooks, add the vinegar to a small saucepan and bring to a boil. Reduce heat and simmer for 15 minutes, until reduced to ¼ cup. Re-move from heat and stir in butter (you may also add a pinch of pepper).

4. Drizzle the sauce over the salmon and serve immediately.

INGREDIENTS

190

Sweet and Spicy Baked Salmon

This simple spice rub is perfect not only for salmon, but also steak and shrimp. Brown sugar battles the cayenne for a delightful combination of sweet and spicy.



SugarSodium


Servings: 4

2g1101g0g2g435mg

DIRECTIONS

2 teaspoons light brown sugar1 teaspoon ground cumin½ teaspoon salt½ teaspoon ground coriander1/8 teaspoon ground pepperPinch of ground cayenne pepper4 (4-ounce) salmon filletsLime wedges

1. Preheat oven to 400 degrees F, and spray baking sheet with nonstick cooking spray.

2. In shallow dish, mix together brown sugar, cumin, salt, coriander, pepper, and cayenne (adjust amount of cayenne to taste). Dip the top of each salmon fillet in the spice mixture, and place on baking sheet, spice-side up.

3. Bake 10-12 minutes, until just cooked through. Serve with lime wedges.

INGREDIENTS

192

Classic Salmon Cakes with Yogurt Sauce

These cakes use canned salmon, and of-overlooked pantry staple. But treated properly, canned salmon can be transformed into an ingredient rivaling its fresh counterpart.



SugarSodium


Servings: 4

8g2169g2g2g574mg

DIRECTIONS

1 (14-ounce) can wild pink Alaska salmon, drained and bones/skin removed¼ cup plain dry breadcrumbs¼ cup scallions, chopped3 tablespoons fresh parsley, chopped2 teaspoons Dijon mustard1 large egg1 teaspoon grated lemon zest1/8 teaspoon ground pepper2 teaspoons canola oil½ cup plain low-fat yogurt½ cucumber, peeled, seeded, and shredded1/8 teaspoon saltLemon wedges

1. In a medium bowl, break salmon into small chunks. Gently mix in bread-crumbs, scallions, 2 tablespoons parsley, mustard, egg, lemon zest, and pep-per. Shape into 4 patties.

2. Heat oil in large skillet over medium heat. Add patties to skillet and cook about 3 minutes per side (until well-browned).

3. In small bowl, mix together yogurt, cucumber, and salt. Serve salmon cakes with yogurt sauce and lemon wedges.

INGREDIENTS

194

Easy Fish Chowder Pie

Like a cross between a corn chowder and a fish cake, this pie is easier to cook than either of them. A crunchy breadcrumb topping makes the creamy center even more appetizing. This pie goes well with some simple pan-cooked green beans.



SugarSodium


Servings: 4

36g33710g1g7g971mg

DIRECTIONS

1 pound cod fillet1 teaspoon lemon zest½ lemon, juiced½ teaspoon Old Bay seasoning2 large eggs¼ cup reduced-fat mayonnaise1 cup frozen corn kernels, left out to thaw2 tablespoons chives or scallions, thinly sliced1 ½ cup plus 2 tablespoons whole-wheat panko breadcrumbs

1. Preheat oven to 400 degrees F. Place a sheet of aluminum foil over a baking sheet and spray with nonstick cooking spray. Squeeze juice from ½ of the lemon over the fish, and sprinkle with ½ of the Old Bay seasoning. Bake for 10 minutes.

2. While the fish cooks, spray a pie dish with nonstick cooking spray. In a large bowl, whisk eggs, mayonnaise, and lemon zest until combined. Stir in corn, remaining Old Bay seasoning, chives, and ½ cup of the breadcrumbs. Chop the fish into bite-sized pieces and fold into the mixture.

3. Pour the mixture into the pie plate and sprinkle with the remaining bread-crumbs, pressing them down lightly. Bake for 20 minutes, until top is browned and pie is cooked through.

INGREDIENTS

196

Shrimp Fried Rice

Fried rice is one of the most versatile dishes in a chef’s repertoire. You can toss in pretty much any leftover ingredient from your refrigerator or pantry. This recipe is a great base, but feel free to use tofu, or chicken, or whatever else you might have laying around.



SugarSodium


Servings: 6

15g1617g1g1g371mg

DIRECTIONS

1 ½ cups quick-cooking brown rice½ pound shrimp, peeled and deveined2 tablespoons peanut oil (may also use vegetable oil)2 eggs, lightly beaten4 scallions, sliced1 cup frozen peas, slightly thawed3 tablespoons reduced-sodium soy sauce¼ teaspoon ground black pepper

1. Cook rice according to package directions.

2. While rice cooks, heat 1 tablespoon of peanut oil in a large skillet over me-dium-high heat. Cook shrimp, 2-3 minutes per side, until pink and no longer translucent. Remove and set aside.

3. Heat remaining 1 tablespoon of oil in same large skillet over medium-high heat. Add eggs and chop into small pieces as they cook. Then stir in scallions and cook for 1 minute. Add rice, peas, soy sauce, and pepper and stir well. Fold in the shrimp and cook for another 1 minute. Serve.

INGREDIENTS

198

Curry-Baked Salmon

This incredibly simple salmon dish is easy enough to throw together in a few minutes yet sophisticated enough to present to company. Serve it with quinoa for a complete meal.



SugarSodium


Servings: 4

5g1673g1g2g501mg

DIRECTIONS

1 ½ pounds salmon fillet1 teaspoon extra-virgin olive oil2 teaspoons brown sugar½ teaspoon curry powder½ teaspoon kosher salt

1. Preheat your oven’s broiler, and set a rack about 4 inches from the heat source. Line a baking sheet with aluminum foil.

2. Cut salmon into 4 even pieces and brush with olive oil. In small bowl, stir to-gether brown sugar, curry powder, and salt. Sprinkle mixture over oiled salm-on.

3. Bake, 12 minutes without flipping, until top is browned and fish is cooked through. Depending upon how hot your oven gets, you may need to watch the fish for signs of burning.

INGREDIENTS

Vegetarian

The key to a vegetarian diet is mixing fruits, vegetables, beans, whole-grains, and low-fat dairy.

Vegetarian doesn’t necessarily mean healthy, so the same rules apply: portion control and low-fat options. Tofu is a wonderful meat alternative that can be im-bued with great flavor, while a mix of vegetables and fresh ingredients will pleas-antly surprise you.

202

Tofu and Snow Pea Stir-fry

Chinese food has a bad reputation, because many American-based Chinese food restaurants cook using unhealthy ingredients. But this Chinese-inspired dish is filled with healthy vegetables and and just the right amount of cooking oil to make a delicious dish with the flavors you want with none of the trans-fats you don’t want.



SugarSodium



DIRECTIONS

1 pound extra-firm tofu2 tablespoons vegetable oil2 tablespoon reduced-sodium soy sauce1 tablespoon rice wine1 teaspoon sugar½ yellow onion, cut into thin strips1 cup snow peas, cut lengthwise into thin strips1 red bell pepper, cut into thin strips2 teaspoons ginger, minced2 cloves garlic, minced

1. Cut tofu in half and wrap in dish towel to drain water for at least 15 minutes. When drained, cut tofu into ½-inch cubes.

2. In large nonstick skillet, heat 1 tablespoon vegetable oil over medium heat. When oil is hot, cook tofu for 15 minutes, turning occasionally to brown each side. When cooked on all sides, remove from pan and set aside.

3. Using a small bowl, mix together the soy sauce, rice wine, and sugar.

4. Heat remaining 1 tablespoon of vegetable oil in same skilled used to cook tofu, and add the onions. Cook for 2 minutes, then add snow peas, peppers, ginger, and garlic. Cook for 2 more minutes. Pour the sauce mixture and cook for 1 more minute, stirring frequently. Toss in tofu and serve.

INGREDIENTS

204

Shakshuka

Shakshuka is a popular recipe for breakfast in North Africa, but we’ve enjoyed this recipe at any time of day. Delicious eggs cook atop a bubbling cake of to-mato, zucchini, and feta cheese. Serve with flatbread or over wild rice.



SugarSodium



DIRECTIONS

2 tablespoons extra-virgin olive oil1 large yellow onion, halved and thinly sliced1 medium zucchini, halved and thinly sliced3 cloves garlic, thinly sliced1 teaspoon ground cumin1 teaspoon paprika1/8 teaspoon cayenne28 ounces whole plum tomatoes, with juices, coarsely chopped½ teaspoon salt¼ teaspoon black pepper1 cup feta cheese, crumbled8 eggs¼ cup fresh basil, chopped


2. Heat the oil in a very large oven-safe frying pan over medium heat and add onions and zucchini. Saute for 8 minutes, or until tender, stirring occasionally. Stir in garlic and cook for 1 minute, then add cumin, paprika, can cayenne. Cook for 1 more minute. Add tomatoes, salt, and pepper. Simmer for 10 min-utes, stirring occasionally. Then stir in cheese.

3. Stir well, then crack eggs over mixture at even intervals. Place frying pan in oven and bake 8 minutes, until eggs are set but not hard. Top with basil and serve.

INGREDIENTS

206

Zucchini and White Bean Bake

This gratin-style bake is topped with panko breadcrumbs and Parmesan for a crispy exterior. Using fresh zucchini makes this a great dish for the warmer months of the year.



SugarSodium



DIRECTIONS

8 teaspoons extra-virgin olive oil1 yellow onion, chopped3 cloves garlic, chopped½ teaspoon dried thyme½ teaspoon dried basil3 zucchini, chopped15 ounces diced tomatoes, with liquid15 ounces cannellini or white kidney beans, rinsed and drained¼ teaspoon salt½ cup grated Parmesan cheese¼ cup seasoned panko breadcrumbs

1. Preheat oven to 400 degrees F and prepare a 2-quart baking dish by spraying it with nonstick cooking spray.

2. In a large skillet, heat 2 tablespoons olive oil over medium-high heat, and add in yellow onion, garlic, thyme, and basil, cooking for 1 minute. Stir in zuc-chini and continue to cook for 10 minutes, lowering heat slightly.

3. Add tomatoes, beans, and salt. Bring to a simmer and cook covered for 5 minutes, stirring twice.

4. Mix together breadcrumbs, Parmesan cheese, and 2 teaspoons olive oil in bowl.

5. Pour zucchini mixture into the baking dish and pat until level. Top with bread-crumb mixture and bake for 10-15 minutes, until top is browned.

INGREDIENTS

208

Sweet and Spicy Sesame Tofu

Serve this tofu atop a bed of rice. The perfectly sweet and spicy sauce will de-light your taste buds as you enjoy the tofu hot from the over or cold after refrig-erating.



SugarSodium



DIRECTIONS

16 ounces water-packed extra-firm tofu2 tablespoons reduced-sodium soy sauce1 tablespoon sesame oil1 tablespoon rice vinegar1 tablespoon pure maple syrup1 teaspoon sriracha2 cloves garlic, minced¼ teaspoon ginger, minced1 teaspoon toasted sesame seeds

1. Drain tofu, then wrap it in clean dishcloth to absorb extra liquid for at least 10 minutes. Preheat oven to 400 degrees F.

2. In a bowl, mix together soy sauce sesame oil, rice vinegar, maple syrup, sri-racha, garlic, and ginger. Cut tofu into 8 long, thin slices and coat with the sauce. Let sit for at least 10 minutes (you can marinate for up to 24 hours).

3. Transfer tofu to baking dish lined with aluminum foil sprayed with nonstick cooking spray. Bake for 30 minutes, flipping halfway through. Remove from oven, sprinkle with sesame seeds, and serve.

INGREDIENTS

210

Beans ‘n Grits

Grits are made by boiling ground corn. Often served for breakfast in the US South, we’re presenting this savory dish as a meal for any time of day. It’s su-per-filling and flavorful!



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DIRECTIONS

4 cups water1 cup quick-cooking oats (not instant)1 ½ teaspoons smoked paprika½ teaspoon salt1 tablespoon butter (optional)1 tablespoon extra-virgin olive oil1 yellow onion, chopped1 tomato, chopped8 ounces kale, stemmed and chopped½ cup reduced-sodium vegetable broth15 ounces can black-eyed peas or great northern beans, rinsed and drained

1. In a large pot, bring water to boil. Stir in grits, 1 teaspoon paprika, and salt. Mix well, then reduce heat to simmer. Grits should become thickened in 5-7 minutes. Remove from heat and optionally add butter, stirring well.

2. While grits are cooking: add olive oil to large skillet over medium heat. After oil is hot, add onions and cook for 3 minutes, then add tomatoes. Cook for 2 more minutes.

3. Stir in kale, ½ teaspoon paprika, and broth to onion-tomato mixture. Cook, covered, for 3 minutes. Add beans and cook for 5 minutes, stirring frequently. Season with salt and pepper. Serve by pouring the kale mixture over the grits in individual bowls.

INGREDIENTS

212

Zucchini “Pasta” with Cherry Tomatoes

One way to eliminate the carbs from traditional pasta is to eliminate traditional pasta altogether! Long, crispy strips of zucchini take the place of regular noodles in this recipe, and guess what? They’re delicious!



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DIRECTIONS

3 zucchini¼ teaspoon salt1 (15 ounce) can cannellini beans, rinsed and drained½ cup store-bought pesto sauce½ cup kalamata olives, pitted and sliced1 cup cherry tomatoes, quartered2 tablespoons pine nuts, toasted

1. If you own a spiralizer, use it to shred zucchini into long, thin strips. You can also use the largest side of a grater or a mandolin.

2. Sprinkle the cut zucchini with salt and let rest in colander for 15 minutes, pressing gently with paper towels to remove excess moisture.

3. Place zucchini into a serving bowl and gently toss with beans, pesto, olives, and tomatoes. Top with pine nuts and serve.

INGREDIENTS

214

Mexican Pizza

Also known as fiesta tostadas, this taco-style pizza is as fun to make as it is to eat. Kids and adults alike will love this one!



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DIRECTIONS

8 (8-inch) whole-wheat tortillas1 cup refried beans½ cup low-sodium canned black beans, rinsed and drained1 avocado, peeled, cored, and diced¼ cup frozen corn kernels¼ cup sliced black olives½ cup shredded reduced-fat cheddar cheese

1. Preheat oven to 425 degrees F. Spray 2 baking sheets with nonstick cooking spray, and place the tortillas on the sheets.

2. Stread a thin layer of refried beans on each. Top with 1 tablespoon black beans, 1 tablespoon avocado, 1 teaspoon corn, 1 teaspoon olives, and 1 ta-blespoon cheese.

3. Bake for 10 minutes so the edges of the tortillas become browned and crunchy.

INGREDIENTS

216

Italian Eggy Bread Bake

This baked dish is known as a strata, and it requires a few hours to marinate. So prepare ahead of time (that morning, or even the night before) and finish cook-ing later on. The results are worth it, though. Eggs baked with bread… yum!



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DIRECTIONS

10 ounces frozen chopped spinach, thawed and squeezed dry6 eggs1 ½ cups nonfat milk1 cup shredded reduced-fat cheddar cheese½ cup shredded Swiss cheese1 teaspoon dried thyme½ teaspoon garlic powder¼ teaspoon salt3 slices meatless bacon, cooked and diced4 cups ciabatta bread, cut into ½-inch pieces (about 6 slices)

1. Spray a 9x13-inch baking dish with nonstick cooking spray.

2. In a large bowl, beat the eggs with the milk. Stir in the cheddar, Swiss, thyme, garlic powder, salt, cooked bacon, and bread cubes. Toss well to coat, the pour the mixture into the baking dish. Cover and refrigerate for a minimum of 4 hours and up to a day.

3. When the food is almost done marinating, preheat the oven to 350 degrees F. Bake, uncovered, for 45-50 minutes, until browned around the edges and cooked through. Cool for 3 minutes and serve.

INGREDIENTS

218

Sweet Tofu with Broccoli and Pepper

Tofu is caramelized in a bit of brown sugar to give it a sweet, crunchy exterior, while soy sauce perfectly counterbalances it with a splash of salt. Serve this yum-my stir-fry atop brown rice.



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DIRECTIONS

15 ounces extra-firm tofu, drained and wrapped in a cloth to dry for 10 minutes2 tablespoons peanut oil2 cloves garlic, minced½ cup pecans, chopped2 tablespoons brown sugar3 tablespoons reduced-sodium soy sauce1 head broccoli, cut into florets½ red bell pepper, seeded and thinly sliced½ red onion, halved lengthwise and thinly sliced

1. Cut the tofu into 2-inch long, ½-inch thick strips. Heat the peanut oil in a large skillet over medium-high heat. When the oil is hot, cook the tofu for 3 minutes on one side, then flip.

2. Add the garlic and pecans, stirring for 1 minute (but try not to flip the tofu back over). Then stir in the sugar and half of the soy sauce (1 ½ tablespoons), and stir until well-blended. Remove from pan, leaving behind some of the sauce.

3. Add the broccoli, red pepper, onion, and remaining 1 ½ tablespoons soy sauce and cook, stirring frequently, for 4 minutes. Add the tofu and nut mix-ture back to the pan, and stir together well. Serve while hot.

INGREDIENTS

220

Zucchini Patty Pitas

Tofu is caramelized in a bit of brown sugar to give it a sweet, crunchy exterior, while soy sauce perfectly counterbalances it with a splash of salt. Serve this yum-my stir-fry atop brown rice.



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DIRECTIONS

1 egg, lightly beaten1 tablespoon extra-virgin olive oil1 teaspoon dried oregano1 cup stone-ground wheat crackers, crushed1 cup zucchini, finely shredded1 cup carrots, finely shredded¼ cup yellow onion, chopped½ cup plain low-fat yogurt2 cloves garlic, minced½ teaspoon lemon zest2 large whole-wheat pita rounds, halved crosswise1 cup shredded lettuce1 small tomato, sliced½ cucumber, sliced

1. In a medium bowl, mix together lightly beaten egg, 1 teaspoon of the oil, and the oregano. Add the crushed crackers, zucchini, carrots, and onions. Mix, and form 4 patties.

2. Heat the remaining 2 teaspoons of the olive oil in large skillet over medium heat. Cook until golden brown, around 3 minutes per side.

3. In a small bowl, mix together the yogurt, garlic, and lemon zest.

4. Place each cooked patty in one of the pita halves, top with the sauce from step 3, tomato, and cucumber.

INGREDIENTS

222

Polenta Casserole

This casserole is the perfect dish to share with company, or to make ahead of time and eat as left-overs throughout the week. Creamy and rich, it sure tastes like a whole lot more than 30-0 calories!



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DIRECTIONS

2 teaspoons extra-virgin olive oil1 red onion, finely chopped1 red bell pepper, chopped1 zucchini, chopped1 yellow squash, chopped2 cloves garlic, minced1 (14-ounce) can no-salt added diced tomatoes½ cup fresh basil, chopped¾ teaspoon salt¼ teaspoon ground black pepper8 cups low-sodium vegetable stock2 cups fine-grind yellow cornmeal½ cup grated Parmesan cheese2 cups shredded part-skim mozzarella

1. Preheat oven to 375 degrees F, and spray a 13x9-inch baking dish with non-stick cooking spray.

2. Heat the olive oil in a large skillet over medium-high heat, and add the onion, bell pepper, zucchini, and squash. Cook, stirring frequently, for 3 minutes. Add garlic, cook for 30 seconds, then add tomatoes and bring to a simmer. Cook for 8 minutes, or until most liquid is evaporated. Remove from heat, and mix in basil, ¼ teaspoon of the salt, and half of the ground pepper.

3. In a large saucepan over high heat, combine the stock, remaining ½ teaspoon salt, and remaining 1/8 teaspoon ground pepper. Bring to a boil and begin to add cornmeal slowly, whisking constantly. Reduce heat and cook for 3 min-utes, stirring constantly. Remove from heat and mix in Parmesan cheese until well combined.

4. Spread half of the polenta mixture in the prepared baking dish. Top with all of the vegetable mixture. Then cover with most of the mozzarella, reserving about ½ cup to sprinkle over the the top. Pour the remaining polenta over the top. Cover the baking dish with aluminum foil that you have sprayed with nonstick cooking spray, and bake for 30 minutes.

5. Remove the aluminum foil, and sprinkle with the reserved mozzarella. Bake 5 more minutes.

INGREDIENTS

224

Stuffed Red Peppers

This dish is veggie-licious! Eggplant and basil become aromatic when baked, and the Parmesan cheese topping adds a welcome crispiness for some added crunch.



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DIRECTIONS

1/3 cup uncooked pearl barley½ plus 1/8 teaspoon salt4 red bell peppers2 teaspoons extra-virgin olive oil1 small eggplant, peeled and diced1 small red onion, diced2 cloves garlic, finely chopped1 tomato, chopped½ cup low-sodium tomato juice¼ cup fresh basil, chopped1/8 teaspoon ground black pepper½ cup grated Parmesan cheese

1. Simmer the barley in a small pot with 1 1/3 cups water and 1/8 teaspoon salt for 25-30 minutes, until water is gone and barley is tender.

2. While the barley cooks, preheat your oven’s broiler and line a baking sheet with aluminum foil. Cut the red peppers in half lengthwise, and remove ribs and seeds. Place them on the baking sheet, open side down and broil for 15 minutes until skin is nicely charred. Remove from oven, let cool slightly, and and peel skin off.

3. Preheat the oven to 400 degrees F. Spray a 13x9-inch baking dish with non-stick cooking spray.

4. Heat the olive oil in a large skillet over medium-high heat, and add in the eggplant and onion. Cook for 5 minutes, then add garlic and cook for anoth-er 30 seconds. Stir in the cooked barley, tomato, and tomato juice. Cook for 3 more minutes, then add the basil, salt, and ground pepper. Stir well and remove from heat.

5. Fill each of the pepper halves with about ½ cup of the mixture from the skil-let. Sprinkle with Parmesan and bake for 25 minutes.

INGREDIENTS

226

Stuffed Portobello Mushrooms

Portobello mushrooms are the perfect meat substitute, as they’re meaty in tex-ture and extremely filling. We top these mushrooms with barley and Gruyere cheese for a beautiful and satisfying entree.



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DIRECTIONS

1/3 cup uncooked pearl barley½ plus 1/8 teaspoon salt4 large portobello mushrooms, cleaned with stems trimmed4 teaspoons extra-virgin olive oil1 bulb fennel, trimmed, cored, and chopped1 medium red onion, diced1 red bell pepper, seeded and diced2 cloves garlic, minced¼ cup low-sodium vegetable broth¼ teaspoon ground black pepper2 tablespoons fresh basil, chopped½ cup shredded Gruyere cheese

1. Simmer the barley in a small pot with 1 1/3 cups water and 1/8 teaspoon salt for 25-30 minutes, until water is gone and barley is tender.

2. While barley cooks, use a spoon to gently scrape away gills from the inside of the mushrooms.

3. Heat 2 teaspoons of the olive oil in a large skillet over medium-high heat. When pan is hot, cook the mushrooms, covered, 3 minutes per side. Transfer to a baking sheet, stem-side up, and loosely cover with foil to keep warm.

4. Preheat your oven’s broiler.

5. Add the remaining 2 teaspoons of olive oil to the skillet over medium-high heat. Add the fennel, onion, and bell pepper. Cook for around 8 minutes, stir-ring frequently, then add garlic and cook for 30 more seconds.

6. Add the cooked barley, vegetable stock, salt, and pepper to the skillet, and cook for 3 more minutes. Remove from heat and stir in the basil.

7. Evenly distribute the mixture from the skillet into the 4 mushroom caps. Sprin-kle with cheese and broil for 2 minutes. Serve when cheese is nicely melted.

INGREDIENTS

228

Pasta Baked with Vegetables and Goat Cheese

This baked dish resembles a gratin, in which the baked dish is covered in a crunchy, cheese crust. The meaty eggplants are sure to fill you up, even though this meal doesn’t contain any actual meat.



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DIRECTIONS

8 ounces whole-wheat penne pasta2 teaspoons extra-virgin olive oil1 eggplant, peeled and cut into ½-inch cubes1 zucchini, halved lengthwise and thinly sliced1 yellow onion, halved lengthwise and thinly sliced2 cloves garlic, minced1 tomato, chopped¼ cup Kalamata olives, pitted and quartered½ teaspoon dried thyme½ teaspoon kosher salt1/8 teaspoon ground black pepper¾ cup goat cheese, crumbled2 tablespoons grated Parmesan cheese

1. Preheat oven to 350 degrees F, and spray a 13x19-inch baking dish with non-stick cooking spray.

2. Cook pasta to al dente according to package instructions, and transfer to a large bowl.

3. While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the eggplant, zucchini, and onion. Cook for 8 minutes, stirring to prevent burning. Add the garlic, and stir continuously for 30 seconds. Transfer mixture to the large bowl with the cooked pasta.

4. Toss in the tomato, olives, thyme, salt, pepper, and goat cheese. When the mixture evenly coats the pasta, transfer everything to the baking dish. Sprin-kle with parmesan and bake for 20 minutes, or until the top begins to brown. Let cool for 2-3 minutes before serving.

INGREDIENTS

230

Cheesy Southern Rice Bake

This vegetarian taco-bake comes with a melted, cheesy top above a steaming combination of seasoned veggies and brown rice. Perfect for reheating the next day, this dish is sure to please the whole family.



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DIRECTIONS

4 cups cooked brown rice1 tablespoon extra-virgin olive oil1 yellow bell pepper, chopped1 yellow onion, chopped6 ounces fresh spinach, chopped1 ¾ cups fire-roasted low-sodium salsa4 frozen veggie burger patties, cooking in microwave according to instructions1 ¼ cups shredded reduced-fat cheddar cheese1 cup fat-free sour cream (optional)

1. Preheat oven to 400 degrees F, and coat a 9x13-inch baking dish with non-stick cooking spray.

2. Add oil to large skillet and heat over medium-high. Sauté yellow bell pep-per and yellow onion for 6-8 minutes, until onion begins to brown. Stir in the spinach, and cook, covered, for 2 minutes. Stir again and remove from heat.

3. Spread the cooked brown rice on the bottom of the 9x13-inch baking dish. Top evenly with cooked vegetable mixture. Then spread 1 cup salsa over top. Then crumble veggie burger patties over. Finally, top with the remaining salsa and the cheese.

4. Cover with foil and bake for 20 minutes. Remove foil and bake for 10 min-utes until cheese is bubbly. Remove and cool for 10 minutes. Serve with sour cream if desired.

INGREDIENTS

Diabetic cookbook-free-edition

Health & Medicine

Transcript of Diabetic cookbook-free-edition