Diabetic Cookbook for Two (18 page)

PER SERVING
Calories: 207; Total Fat: 5g; Protein: 17g; Carbohydrates: 25g; Sugars: 3g; Fiber: 8g; Sodium: 251mg

TOSS IT TOGETHER TIP:
There are numerous ways to use jarred artichoke hearts and roasted red peppers to boost the flavor and nutrition of other dishes. Stir into egg, chicken, and tuna salads, fold into scrambled eggs or stuff into omelets, arrange over wilted spinach and top with pine nuts, stir into mashed cauliflower or sweet potatoes, fold into pasta and quinoa dishes, or use in soups and sandwiches. The possibilities are limitless!

DAIRY-FREE • QUICK & EASY

PREP TIME: 15 MINUTES

Tabouli (also called tabbouleh), a flavorful Mediterranean dish, is traditionally made with a grain like bulgur, quinoa, couscous, or rice, making it high in carbohydrates. This recipe takes a fresh spin on tradition and keeps the flavor while reducing the carbohydrates. The grain is replaced here with grated broccoli and jicama. The vegetables add more nutrients and flavor, but still give the tabouli a traditional texture. Enjoy this dish as a meal-size salad or as a side dish with baked chicken or salmon.

1 broccoli head, trimmed into florets (about 2 cups)

1 large jicama, peeled

1 cup chickpeas, drained and rinsed

2 plum tomatoes, diced

1 medium cucumber, peeled, seeded, and diced

½ cup chopped fresh parsley

½ cup chopped fresh mint

¼ cup chopped red onion

¼ cup freshly squeezed lemon juice

2 tablespoons sunflower seeds

1 tablespoon extra-virgin olive oil

Salt, to season

Freshly ground black pepper, to season

4 cups baby spinach, divided

1.
With a grater or food processor, grate the broccoli into grain-size pieces until it resembles rice.

2.
Repeat with the jicama. You should have about 1 cup.

3.
To a large bowl, add the grated broccoli, grated jicama, chickpeas, tomatoes, cucumber, parsley, mint, red onion, lemon juice, sunflower seeds, and olive oil. Toss until well mixed. Season with salt and pepper.

4.
Arrange 2 cups of spinach on each of 2 plates.

5.
Top each with half of the tabouli mixture.

6.
Serve immediately.

PER SERVING
Calories: 421; Total Fat: 12g; Protein: 14g; Carbohydrates: 40g; Sugars: 4g; Fiber: 18g; Sodium: 20mg

TOSS IT TOGETHER TIP:
Chickpeas are loaded with fiber, protein, folic acid, and manganese and make a regular healthy food choice for diabetics. Consider roasting leftover chickpeas for a high-protein, easy-to-make healthy snack to eat in place of higher fat and calorie potato chips or crackers. Preheat the oven to 425°F. Place chickpeas on a parchment-lined baking sheet. Mist with extra-virgin olive oil and season to taste. Bake for 25 minutes, stirring at the 15-minute mark.

PREP TIME: 15 MINUTES • COOK TIME: 40 MINUTES

Typically high in fat and sugar, this curry has been through a nutritional makeover. This healthy salad combines protein-rich chicken breast with seeds and nuts, and a dressing made with nonfat Greek yogurt instead of high-fat mayonnaise. The spices used in curries are what make these dishes so nutritious. The composition of curry powder can vary by region. Most commonly, it is a combination of turmeric, fenugreek, coriander, cinnamon, and ginger. In studies, turmeric has been shown to help prevent blood-sugar spikes due, in part, to its anti-inflammatory effects. Curry may also help lower cholesterol levels, making this dish one to regularly include on your menu.

4 ounces chicken breast, rinsed and drained

1 small apple, peeled, cored, and finely chopped

2 tablespoons slivered almonds

1 tablespoon dried cranberries

2 tablespoons chia seeds

¼ cup plain nonfat Greek yogurt

1 tablespoon curry powder

1½ teaspoons Dijon mustard

⅛ teaspoon salt

¼ teaspoon freshly ground black pepper

4 cups chopped romaine lettuce, divided

1.
Preheat the oven to 400°F.

2.
To a small baking dish, add the chicken. Place the dish in the preheated oven. Bake for 30 to 40 minutes, or until the chicken is completely opaque and registers 165°F on an instant-read thermometer. Remove from the oven. Chop into cubes. Set aside.

3.
In a medium bowl, mix together the chicken, apple, almonds, cranberries, and chia seeds.

4.
Add the yogurt, curry powder, mustard, salt, and pepper. Toss to coat.

5.
On 2 plates, arrange 2 cups of lettuce on each.

6.
Top each with one-half of the curried chicken salad.

7.
Serve immediately.

PER SERVING
Calories: 194; Total Fat: 4g; Protein: 21g; Carbohydrates: 17g; Sugars: 12g; Fiber: 6g; Sodium: 59mg

TOSS IT TOGETHER TIP:
Use leftover chia seeds to thicken soup or gravies, as a “breading” for baked fish or chicken, to thicken meatballs instead of bread crumbs, or mixed into smoothies and hot cereal. Make a healthy pudding by blending 1 cup of unsweetened almond milk or skim milk, ¼ cup of chia seeds, 1 teaspoon of vanilla, and a few drops of liquid stevia. Simply process until smooth and refrigerate for about 10 minutes to thicken.

DAIRY-FREE • QUICK & EASY

PREP TIME: 15 MINUTES

Powerful is what you will feel after eating this hearty and nutritious power salad. Fueled by the complete protein edamame, with added monounsaturated fats and fiber from creamy avocado, this tasty salad has more than 10 grams of fiber and 20 grams of protein per serving. What makes this salad especially delightful is the simple dressing thickened with chia seeds—a source of heart-healthy omega-3 fats. Use your imagination—try various vegetable combinations to see what suits you best.

For the dressing

1 tablespoon extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

1 tablespoon balsamic vinegar

1 tablespoon chia seeds

1 teaspoon liquid stevia

Pinch salt

Freshly ground black pepper

For the salad

6 cups mixed baby greens

1 cup shelled edamame

1 cup chopped red cabbage

1 cup chopped red bell pepper

1 cup sliced fresh button mushrooms

½ cup sliced avocado

¼ cup sliced almonds

1 cup pea shoots, divided

To make the dressing

In a small bowl, whisk together the olive oil, lemon juice, balsamic vinegar, chia seeds, and stevia until well combined. Season with salt and pepper.

To make the salad

1.
In a large bowl, toss together the mixed greens, edamame, red cabbage, red bell pepper, mushrooms, avocado, and almonds. Drizzle the dressing over the salad. Toss again to coat well.

2.
Divide the salad between 2 plates. Top each with ½ cup of pea shoots and serve.