Diabetic Cookbook for Two (35 page)

DAIRY-FREE

PREP TIME: 5 MINUTES • COOK TIME: 40 MINUTES

Frozen lima beans get a spicy kick from a dash of cayenne. Lima beans are an excellent source of fiber, phytochemicals, antioxidants, vitamins, minerals, and plant sterols. Combined with nutrient-rich spinach, this dish is rich in cholesterol-lowering nutrients, as well as plant-based protein. Nourishing and delicious, this makes a light supper on a busy weeknight.

Extra-virgin olive oil cooking spray

¼ cup chopped onion

½ cup low-sodium vegetable broth

1 cup frozen lima beans, thawed

2 teaspoons extra-virgin olive oil

2 garlic cloves, chopped

4 cups chopped fresh spinach

Pinch cayenne pepper

2 teaspoons balsamic vinegar

Salt, to season

Freshly ground black pepper, to season

1.
Heat a large saucepan over medium heat. Spray with cooking spray.

2.
Add the onion. Sauté for about 4 minutes, or until soft and translucent.

3.
Add the vegetable broth. Bring to a boil.

4.
Add the lima beans and just enough water to cover. Bring to a boil. Reduce the heat to low. Cover and simmer for 30 minutes, or until the beans are tender. Set aside.

5.
Heat a large skillet over medium-high heat for 30 seconds.

6.
Add the olive oil and garlic. Sauté for 1 to 2 minutes, or until golden. Remove the garlic and reserve.

7.
To the skillet, add the spinach and cayenne. Cover and cook for about 1 minute, or until the leaves wilt. Drain to remove any excess water.

8.
Stir in the balsamic vinegar. Season with salt and pepper.

9.
To serve, mound half of the spinach on a plate, top with half of the lima beans, and sprinkle with the reserved garlic.

PER SERVING
Calories: 188; Total Fat: 4g; Protein: 9g; Carbohydrates: 27g; Sugars: 4g; Fiber: 7g; Sodium: 348mg

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 40 MINUTES

Plums add an exotic taste to this savory dish that also contains black soybeans and peppers. Black soybeans are a great addition to a low-carb pantry and a great substitute for higher-carb beans. Nutritionally, they have more protein per serving than most other beans, and their high fiber content means they are low in net carbohydrates. Rich in phytonutrients, antioxidants, vitamin K, iron, and magnesium, they provide a powerful plant-based punch of protein in this deliciously creative recipe.

2 medium purple plums

1 tablespoon extra-virgin olive oil

1 medium onion, chopped

1 small yellow bell pepper, chopped

1 small red bell pepper, chopped

1 garlic clove, chopped

2 whole cloves

2 teaspoons ground cumin

½ cup minced fresh cilantro leaves

2 teaspoons freshly squeezed lemon juice

½ teaspoon liquid stevia

1 cup cooked black soybeans

1.
Fill a deep pot with water and bring to a boil over high heat.

2.
Add the plums. Boil for 30 seconds to loosen their skins. With a slotted spoon, remove the plums. Set aside to cool.

3.
In a large skillet set over low heat, heat the olive oil.

4.
Add the onion, yellow bell pepper, red bell pepper, garlic, whole cloves, cumin, and cilantro. Cook for 5 to 10 minutes, stirring frequently, until the onion softens.

5.
Peel the plums. Remove the pits and chop the fruit.

6.
Add the plum, lemon juice, and stevia to the onions and peppers.

7.
Stir in the black soybeans. Cover and cook for about 30 minutes, or until the peppers are soft, stirring frequently to prevent sticking.

8.
Remove the 2 whole cloves. Serve hot or chilled and enjoy!

PER SERVING
Calories: 467; Total Fat: 23g; Protein: 31g; Carbohydrates: 44g; Sugars: 17g; Fiber: 23g; Sodium: 7mg

INGREDIENT TIP:
Most health food stores carry canned organic black soybeans by Eden Foods. You can also find them dried. Use leftovers to make low-carb baked beans, refried beans, bean soup, chili, four-bean salad, or process into a paste with garlic and onion for a healthy dip or spread.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES

Black-eyed peas, a legume, are well known in Southern cooking, but their nutritional content makes them an excellent addition to any menu. Low in calories and high in fiber, protein, and essential vitamins and minerals, black-eyed peas are considered to have a very low glycemic index. This simple yet tasty sauté pairs the distinctive taste and heart-healthy oils of Kalamata olives with black-eyed peas and thyme. Satisfying on its own, this dish also works well with baked tofu, chicken, or fish.

2 teaspoons extra-virgin olive oil

1 garlic clove, minced

½ red onion, chopped

1 cup cooked black-eyed peas; if canned, drain and rinse

½ teaspoon dried thyme

¼ cup water

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

6 Kalamata olives, pitted and halved

1.
In a medium saucepan set over medium heat, stir together the olive oil, garlic, and red onion. Cook for 2 minutes, continuing to stir.

2.
Add the black-eyed peas and thyme. Cook for 1 minute.

3.
Stir in the water, salt, pepper, and olives. Cook for 2 minutes more, or until heated through.

PER SERVING
Calories: 198; Total Fat: 9g; Protein: 7g; Carbohydrates: 22g; Sugars: 4g; Fiber: 6g; Sodium: 237mg

INGREDIENT TIP:
You can find fresh black-eyed peas year-round in the produce section of most grocery stores. They are also sold canned and frozen. Choose the option that works best for you. Presoaking is not essential when cooking fresh black-eyed peas, but they will require about 1 hour to cook.

QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES