Diabetic Cookbook for Two (32 page)

PER SERVING
Calories: 327; Total Fat: 22g; Protein: 21g; Carbohydrates: 19g; Sugars: 3g; Fiber: 8g; Sodium: 613mg

PREP TIME: 20 MINUTES • COOK TIME: 50 MINUTES

This vegetarian version of stuffed peppers has an Italian flare from the marinara sauce, mozzarella cheese, and basil. Quinoa and tofu add plant-based protein in place of higher-fat ground beef, and walnuts add a rich taste and crunch, as well as heart-healthy omega-3 fats. Portion controlled with no-fuss serving, this healthy dish contains all food groups for a complete meal for two.

½ cup water

¼ cup uncooked quinoa, thoroughly rinsed

1 tablespoon extra-virgin olive oil

1 garlic clove, minced

6 ounces extra-firm tofu, drained and sliced

½ cup marinara sauce, divided

¼ cup finely chopped walnuts

1 teaspoon dried basil

Salt, to season

Freshly ground black pepper, to season

1 red bell pepper, halved and seeded

1 orange bell pepper, halved and seeded

½ cup nonfat shredded mozzarella cheese, divided

4 tomato slices, divided

1.
Preheat the oven to 350°F.

2.
In a small pot set over high heat, bring the water to a boil.

3.
Add the quinoa. Reduce the heat to low. Cover and simmer for about 15 minutes, or until tender and all the water is absorbed. Let cool. Fluff with a fork. Set aside.

4.
In a skillet set over medium heat, stir together the olive oil, garlic, and tofu. Cook for about 5 minutes, or until the tofu is evenly brown.

5.
Mix in ¼ cup of marinara, the walnuts, and basil. Season with salt and pepper. Cook for 5 minutes more, stirring.

6.
Using a wooden spoon or spatula, press one-quarter of the cooked quinoa into each pepper half.

7.
Top each with about 1 tablespoon of the remaining ¼ cup of marinara.

8.
Sprinkle each with about 1 tablespoon of mozzarella cheese.

9.
Place 1 tomato slice on each filled pepper.

10.
Finish with about 1 tablespoon of the remaining ¼ cup of mozzarella cheese.

11.
Transfer the stuffed peppers to a baking dish. Place the dish in the preheated oven. Bake for 25 minutes, or until the cheese melts.

12.
Serve 1 stuffed red bell pepper half and 1 stuffed orange bell pepper half to each person and enjoy!

PER SERVING
Calories: 430; Total Fat: 25g; Protein: 26g; Carbohydrates: 30g; Sugars: 8g; Fiber: 7g; Sodium: 423mg

TOSS IT TOGETHER TIP:
Use extra marinara sauce to make chili, creamy tomato soup, or minestrone. Top portobello mushroom caps to make personal pizzas, make Spanish-style rice and beans, dress-up scrambled eggs, or create a tangy vinaigrette to use as a flavorful marinade for grilled meats.

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 55 MINUTES

Falafel is a traditional Mediterranean dish consisting of deep-fried patties made from chickpeas, fava beans, or both. They are seasoned with cumin and, commonly, served in a pita pocket. This recipe takes a creative spin and uses edamame (green soybeans) for a lighter and creamier falafel than a traditional recipe. Edamame are high in protein and fiber and a good source of iron, vitamin A, and calcium, as well as heart-healthy monounsaturated fats. Paired with a side of roasted vegetables, your taste buds will rejoice at how amazing this meal tastes.

For the roasted vegetables

1 cup broccoli florets

1 medium zucchini, sliced

½ cup cherry tomatoes, halved

1½ teaspoons extra-virgin olive oil

Salt, to season

Freshly ground black pepper, to season

Extra-virgin olive oil cooking spray

To make the roasted vegetables

1.
Preheat the oven to 425°F.

2.
In a large bowl, toss together the broccoli, zucchini, tomatoes, and olive oil to coat. Season with salt and pepper.

3.
Spray a baking sheet with cooking spray.

4.
Spread the vegetables evenly atop the sheet. Place the sheet in the preheated oven. Roast for 35 to 40 minutes, stirring every 15 minutes, or until the vegetables are soft and cooked through.

5.
Remove from the oven. Set aside.

For the falafel

1 cup frozen shelled edamame, thawed

1 small onion, chopped

1 garlic clove, chopped

1 tablespoon freshly squeezed lemon juice

2 tablespoons hemp hearts

1 teaspoon ground cumin

2 tablespoons oat flour

¼ teaspoon salt

Pinch freshly ground black pepper

2 tablespoons extra-virgin olive oil, divided

Prepared hummus, for serving (optional)

To make the falafel

1.
In a food processor, pulse the edamame until coarsely ground.

2.
Add the onion, garlic, lemon juice, and hemp hearts. Process until finely ground. Transfer the mixture to a medium bowl.

3.
By hand, mix in the cumin, oat flour, salt, and pepper.

4.
Roll the dough into 1-inch balls. Flatten slightly. You should have about 12 silver dollar–size patties.

5.
In a large skillet set over medium heat, heat 1 tablespoon of olive oil.

6.
Add 4 falafel patties to the pan at a time (or as many as will fit without crowding), and cook for about 3 minutes on each side, or until lightly browned. Remove from the pan. Repeat with the remaining 1 tablespoon of olive oil and falafel patties.

7.
Serve immediately with the roasted vegetables and hummus (if using) and enjoy!

PER SERVING
Calories: 356; Total Fat: 22g; Protein: 15g; Carbohydrates: 24g; Sugars: 6g; Fiber: 8g; Sodium: 296mg

TOSS IT TOGETHER TIP:
For even fewer calories, bake the falafel on a sprayed baking sheet. Cook at 375°F for 10 to 15 minutes per side, watching so they don’t stick or burn. If you have any leftover falafel, you have a tasty snack, or fold into tortillas or pita for a quick bite, or used as a high-protein topping on a green salad.

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES

Seitan (pronounced
say-tahn
) is a low-fat wheat protein with a chewy texture, making it a great meat substitute. It works so well that many vegetarians avoid it because the texture is too “meaty.” Seitan is very versatile. Simmering allows it to soak up the flavor of the herbs and spices used for cooking, so it works well in dishes that utilize sauces, like curries. This dish may reveal a whole new horizon for you in the world of vegetarian cooking.

1 tablespoon extra-virgin olive oil

½ cup chopped onion

2 garlic cloves, chopped