Diabetic Cookbook for Two (10 page)

1 cup water

⅓ cup dried lentils, picked over, rinsed, and drained

Extra-virgin olive oil cooking spray

1 medium zucchini, thinly sliced

½ cup grape tomatoes, coarsely chopped

1 garlic clove, chopped

2 tablespoons chopped fresh chives

2 large eggs

2 tablespoons nonfat milk

1.
Preheat the oven to 350°F.

2.
In a small saucepan set over high heat, heat the water until it boils.

3.
Add the lentils. Reduce the heat to low. Simmer for about 15 minutes, or until most of the liquid has been absorbed. In a colander, drain and set aside.

4.
Lightly coat an 8- or 9-inch nonstick skillet with cooking spray. Place the skillet over medium-high heat.

5.
Add the zucchini, tomatoes, garlic, and chives. Sauté for 5 to 10 minutes, stirring frequently, or until soft.

6.
Add the lentils to the skillet.

7.
In a medium bowl, beat together the eggs and milk with a fork.

8.
Lightly coat a small casserole or baking dish with cooking spray.

9.
In the bottom of the prepared dish, spread the vegetable mixture.

10.
Pour the egg mixture over. Use a fork to distribute evenly.

11.
Place the dish in the preheated oven. Bake for 15 to 20 minutes, or until the dish is set in the middle.

12.
Slice in half and enjoy!

PER SERVING
Calories: 181; Total Fat: 5g; Protein: 15g; Carbohydrates: 19g; Sugars 5g; Fiber: 9g; Sodium: 91mg

TOSS IT TOGETHER TIP:
Prepare a big batch of lentils and measure ½- and 1-cup portions. Store in the refrigerator or freezer. Use them when your meal needs a fiber and protein boost. You can toss them on salads and into soups, or use them in place of starchy carbs like potatoes. Cooked lentils combined with chopped sweet peppers make a delicious and nutritious cold salad that you can season with your favorite herbs and spices. Lentils can also be puréed and used in baked goods to increase the protein and fiber.

GLUTEN-FREE • DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 25 MINUTES

Forget the snooze button! Antioxidant-rich pumpkin and powdered peanut butter pair with omega-3-rich flaxseed. These luscious, decadent-tasting single-serve muffins will have you racing out of bed to the breakfast table. Peanut butter is, no doubt, an excellent food to include in a diabetic diet due to its heart-healthy polyunsaturated fats and lack of cholesterol. But, for many people, peanut butter can be one of those things that is hard to eat moderately (taking a spoon to the jar does not count as moderate!). If that describes you, powdered peanut butter makes a great choice for maintaining the nutrition while keeping calories and total fat in check. This recipe is rich in protein, fiber, and slow-releasing carbohydrates.

2 tablespoons powdered peanut butter

2 tablespoons coconut flour

2 tablespoons finely ground flaxseed

1 teaspoon pumpkin pie spice

½ teaspoon baking powder

1 tablespoon dried cranberries

½ cup water

1 cup canned pumpkin

2 large eggs

½ teaspoon vanilla extract

Extra-virgin olive oil cooking spray

1.
Preheat the oven to 350°F.

2.
In a medium bowl, stir together the powdered peanut butter, coconut flour, flaxseed, pumpkin pie spice, baking powder, dried cranberries, and water.

3.
In a separate medium bowl, whisk together the pumpkin and eggs until smooth.

4.
Add the pumpkin mixture to the dry ingredients. Stir to combine.

5.
Add the vanilla. Mix together well.

6.
Spray 2 (8-ounce) ramekins with cooking spray.

7.
Spoon half of the batter into each ramekin.

8.
Place the ramekins on a baking and carefully transfer the sheet to the preheated oven. Bake for 25 minutes, or until a toothpick in the center comes out clean. Enjoy immediately!

PER SERVING
Calories: 219; Total Fat: 9g; Protein: 13g; Carbohydrates: 24g; Sugars: 9g; Fiber: 10g; Sodium: 137mg

NOTE:
You can also microwave the ramekins, one at a time, for about 2 minutes on high, or until firm.

INGREDIENT TIP:
Powdered peanut butter is sold in most grocery stores with brand names such as PB2 and PBFit. You can also buy defatted peanut flour, which is the same thing, from online retailers like Amazon. Powdered peanut butter can be reconstituted and used in any dish that calls for regular peanut butter, including on sandwiches, in smoothies, and on fruit. Keep a couple of jars in your pantry and get creative!

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES

Quesadillas may not be what you typically think of as a breakfast food when following a diabetic food plan. However, this one has had a low-carb makeover with the use of ready-made whole-grain, high-fiber, low-carb tortillas, and a high-protein filling of ricotta cheese and Greek yogurt. The flaxseed boosts the soluble-fiber content and adds heart-healthy omega-3 fats. Antioxidant-rich blueberries replace sugar-filled jams for an extra nutritional punch. Vary the berries to suit your taste and enjoy!

¼ cup plain nonfat Greek yogurt

¼ cup nonfat ricotta cheese

2 tablespoons finely ground flaxseed

½ teaspoon cinnamon

¼ teaspoon vanilla extract

1 tablespoon granulated stevia

2 (8-inch) low-carb whole-wheat tortillas

½ cup fresh blueberries, divided

1.
Preheat the oven to 400°F.

2.
Line a baking dish with aluminum foil.

3.
In a small bowl, mix together the yogurt, ricotta cheese, flaxseed, cinnamon, vanilla, and stevia.

4.
Place the tortillas in the baking dish.

5.
Spread half of the yogurt mixture on each tortilla, almost to the edges.

6.
Top each with ¼ cup of blueberries. Fold the tortillas in half.

7.
Place the dish in the preheated oven. Bake for 3 to 4 minutes.

8.
Enjoy immediately!

PER SERVING
Calories: 159; Total Fat: 6g; Protein: 12g; Carbohydrates: 21g; Sugars: 6g; Fiber: 10g; Sodium: 223mg

RECIPE TIP:
This recipe can also be prepared in a toaster oven. Whole-grain, low-carb tortillas are an essential pantry item for diabetic cooking. Very low in carbs, yet high in fiber and protein, low-carb tortillas make it easy to enjoy old favorites like burritos and sandwich wraps. They also make a great substitute for carb-laden pizza dough and can be baked into healthy, homemade low-carb tortilla chips.