Diabetic Cookbook for Two (13 page)

GLUTEN-FREE

PREP TIME: 5 MINUTES • COOK TIME: 30 MINUTES

Millet is a tiny round seed that, if you don’t know already, you may want to become familiar with for its heart-protecting properties and high mineral content. Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain used in both sweet and savory dishes. Millet’s high fiber content slows digestion and releases sugar into the bloodstream at a more even rate. It is also high in magnesium, a mineral involved in the body’s use of glucose and insulin secretion. Millet can be white, gray, red, or yellow and is widely available in the grain section of most grocery stores.

⅓ cup millet

1 cup nonfat milk

½ cup water

¼ teaspoon cinnamon

¼ teaspoon ground cardamom

1 teaspoon vanilla extract

Pinch salt

Stevia, for sweetening

½ cup canned mandarin oranges, drained

2 tablespoons sliced almonds

1.
In a small saucepan set over medium-high heat, stir together the millet, milk, water, cinnamon, cardamom, vanilla, salt, and stevia. Bring to a boil. Reduce the heat to low. Cover and simmer for 25 minutes, without stirring. If the liquid is not completely absorbed, cook for 3 to 5 minutes longer, partially covered.

2.
Stir in the oranges. Remove from the heat.

3.
Top with the sliced almonds and serve.

PER SERVING
Calories: 215; Total Fat: 4g; Protein: 9g; Carbohydrates: 37g; Sugars: 12g; Fiber: 4g; Sodium: 62mg

TOSS IT TOGETHER TIP:
Toss cooked and chilled millet with your favorite chopped vegetables, grilled chicken, or baked tofu cubes. Season as desired and dinner is served! To impart a nuttier flavor to cooked millet, toast the grains before cooking. To do this, place the grains in a dry skillet over medium heat and stir frequently. When they turn a golden color, add them to the boiling cooking liquid. Millet can also be ground and added to bread and muffin recipes.

GLUTEN-FREE

PREP TIME: 10 MINUTES • COOK TIME: 1 HOUR

Quinoa is unique among grains because it contains all of the essential amino acids your body needs, making it a source of high-quality complete protein. Quinoa cooks quickly, in about 15 minutes, and its distinctive nut-like flavor tastes great too! It can be found in the grain aisle of grocery stores or in bulk bins. Quinoa creates the base of this tasty baked breakfast, along with vitamin- and mineral-rich pistachios and plums. Baked in mini loaf pans, this is a perfect breakfast for two!

Extra-virgin olive oil cooking spray

⅓ cup dry quinoa, thoroughly rinsed

1 teaspoon vanilla extract

1 teaspoon cinnamon

½ teaspoon nutmeg

Stevia, for sweetening

2 large egg whites

1 cup nonfat milk

2 plums, chopped, divided

4 tablespoons chopped unsalted pistachios, divided

1.
Preheat the oven to 350°F.

2.
Spray two mini loaf pans with cooking spray. Set aside.

3.
In a medium bowl, stir together the quinoa, vanilla, cinnamon, nutmeg, and stevia until the quinoa is coated with the spices.

4.
Pour half of the quinoa mixture into each loaf pan.

5.
In the same medium bowl, beat the egg whites and thoroughly whisk in the milk.

6.
Evenly scatter half of the plums and 2 tablespoons of pistachios in each pan.

7.
Pour half of the egg mixture over each loaf. Stir lightly to partially submerge the plums.

8.
Place the pans in the preheated oven. Bake for 1 hour, or until the loaves are set, with only a small amount of liquid remaining.

9.
Remove from the pans and enjoy hot!

PER SERVING
Calories: 230; Total Fat: 5g; Protein: 13g; Carbohydrates: 38g; Sugars: 12g; Fiber: 6g; Sodium: 155mg

TOSS IT TOGETHER TIP:
Toss together quinoa with rinsed, canned pinto beans, pumpkin seeds, scallions, and coriander for a south-of-the-border-inspired meal.

GLUTEN-FREE

PREP TIME: 5 MINUTES • COOK TIME: 35 MINUTES

When cooking for two people, there is nothing easier than throwing together a few simple ingredients, tossing them into a ramekin, pouring an egg on top, and baking for half an hour. Mini crustless quiches are simple to prepare in small quantities and homey, unlike that cold cereal for breakfast. The spinach and broccoli add cholesterol-lowering fiber, vitamins, minerals, and antioxidants, and more than two servings of vegetables per recipe! Broccoli is one cruciferous vegetable you will want to include in your diet on a regular basis for its potent cardiovascular and anti-cancer benefits.

Extra-virgin olive oil cooking spray

1 cup frozen broccoli florets

½ cup frozen spinach

2 large eggs

2 large egg whites

¼ cup unsweetened almond milk, or nonfat dairy milk

Salt, to season

Freshly ground black pepper, to season

2 tablespoons fresh dill, divided

Shredded nonfat cheese, for garnish (optional)

1.
Preheat the oven to 400°F.

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

3.
In a small microwave-safe dish, mix together the broccoli and spinach. Place in the microwave and thaw on high for 30 seconds. Remove from the microwave and drain off any excess liquid.

4.
Fill each ramekin with half of the vegetable mixture.

5.
In a medium bowl, beat the eggs and egg whites with the almond milk. Season with salt and pepper.

6.
Evenly divide the egg mixture between the ramekins.

7.
Top each with 1 tablespoon of dill. Garnish with the shredded cheese (if using).

8.
Place the ramekins on a baking sheet. Carefully transfer the sheet to the preheated oven. Bake for about 35 minutes, or until the center is firm and the top is golden brown.

PER SERVING
Calories: 117; Total Fat: 1g; Protein: 11g; Carbohydrates: 3g; Sugars: 1g; Fiber: 1g; Sodium: 191mg

RECIPE TIP:
Make a double batch and take a mini quiche to work for lunch.