Diabetic Cookbook for Two (43 page)

PER SERVING
Calories: 392; Total Fat: 13g; Protein: 31g; Carbohydrates: 38g; Sugars: 16g; Fiber: 5g; Sodium: 1414mg

RECIPE TIP:
To make the chipotle purée, empty a can of chipotle chiles in adobo sauce into a small food processor or food chopper. Process into a smooth purée. It will keep for several weeks in the refrigerator, or freeze any leftovers.

DAIRY-FREE

PREP TIME: 15 MINUTES, PLUS 8 HOURS MARINATING TIME • COOK TIME: 30 MINUTES

A mix of Asian ingredients gives these grilled chops lots of unique flavor. They can be broiled if you don’t have a grill handy. If the chops are thick enough, they can be cut into kebab-size pieces, marinated in the refrigerator, and put on skewers with veggies of your choice. Steamed bok choy makes a great side. If it suits your taste, increase the amount of cinnamon, which research has shown to slow the rate at which the stomach empties after a meal—a plus for controlling blood-sugar levels.

2 garlic cloves, minced

3 tablespoons Worcestershire sauce

2 tablespoons water

1 tablespoon low-sodium soy sauce

2 teaspoons tomato paste

1 teaspoon granulated stevia

½ teaspoon ground ginger

½ teaspoon onion powder

¼ teaspoon cinnamon

⅛ teaspoon cayenne pepper

2 (6-ounce) thick-cut boneless pork loin chops

Olive oil, for greasing the grill

1.
In a small bowl, mix together the garlic, Worcestershire sauce, water, soy sauce, tomato paste, stevia, ginger, onion powder, cinnamon, and cayenne pepper. Pour half of the marinade into a large plastic sealable bag. Cover and refrigerate the remaining marinade.

2.
Add the pork chops to the bag and seal. Refrigerate for 4 to 8 hours, turning occasionally.

3.
Preheat the grill to medium.

4.
With the olive oil, lightly oil the grill grate.

5.
Remove the pork chops from the bag. Discard the marinade in the bag.

6.
Place the chops on the preheated grill, basting with the remaining reserved half of the marinade. Grill for 8 to 12 minutes per side, or until the meat is browned, no longer pink inside, and an instant-read thermometer inserted into the thickest part of the chop reads at least 145°F.

7.
In a saucepan set over medium heat, pour any remaining reserved marinade. Bring to a boil. Reduce the heat to low. Simmer for about 5 minutes, stirring constantly, until slightly thickened.

8.
To serve, plate the chops and spoon the sauce over.

PER SERVING
Calories: 286; Total Fat: 13g; Protein: 36g; Carbohydrates: 8g; Sugars: 5g; Fiber: 0g; Sodium: 1015mg

RECIPE TIP:
If you don’t have Worcestershire sauce, substitute Teriyaki Sauce (
here
) for equally great results. Stevia is an excellent replacement for sugar in cooking and baking. It not only sweetens foods, but also enhances the flavor. Stevia works especially well in sauces and dressings.

DAIRY-FREE

PREP TIME: 10 MINUTES, PLUS 2 HOURS MARINATING TIME • COOK TIME: 40 MINUTES

The distinctive flavor of this dish comes from the hoisin sauce, sesame oil, and Chinese five-spice powder. If you want your ribs to have a deeper color, add some beet root powder or fermented red bean curd. Many Chinese restaurants use spareribs that are chopped into 3- to 4-inch riblets. Ask your butcher to do this, or make them whole. Enjoy this authentic-tasting Chinese meal with a simple side of stir-fried eggplant and bok choy.

2 tablespoons hoisin sauce

2 tablespoons tomato paste

2 tablespoons water

1 tablespoon rice vinegar

2 teaspoons sesame oil

2 teaspoons low-sodium soy sauce

2 teaspoons Chinese five-spice powder

2 garlic cloves, minced

1 teaspoon freshly squeezed lemon juice

1 teaspoon grated fresh ginger

½ teaspoon granulated stevia

1 pound pork spareribs

1.
In a shallow glass dish, mix together the hoisin sauce, tomato paste, water, rice vinegar, sesame oil, soy sauce, Chinese five-spice powder, garlic, lemon juice, ginger, and stevia.

2.
Add the ribs to the marinade. Turn to coat. Cover and refrigerate for 2 hours, or overnight.

3.
Preheat the oven to 325°F.

4.
Place a rack in the center of the oven.

5.
Fill a broiler tray with enough water to cover the bottom. Place the grate over the tray. Arrange the ribs on the grate. Reserve the marinade.

6.
Place the broiler pan in the preheated oven. Cook for 40 minutes, turning and brushing with the reserved marinade every 10 minutes.

7.
Finish under the broiler for a crispier texture, if desired. Discard any remaining marinade.

8.
Serve immediately with lots of napkins and enjoy!

PER SERVING
Calories: 707; Total Fat: 61g; Protein: 34g; Carbohydrates: 8g; Sugars: 6g; Fiber: 1g; Sodium: 590mg

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 1 HOUR, 35 MINUTES

Pulled pork is made with a cooking method otherwise reserved for tough cuts of meat. Cooked slowly at a low temperature, the meat becomes tender enough to be “pulled,” or easily torn into pieces. Pulled pork is usually served on a hamburger bun, but this recipe cuts the extra calories and carbs by using romaine lettuce leaves for an open-faced sandwich. Serve with a simple side of roasted vegetables, and enjoy the incredible flavor of this dish.

2 tablespoons hoisin sauce

2 tablespoons tomato paste

2 tablespoons rice vinegar

1 tablespoon minced fresh ginger

2 teaspoons minced garlic

1 teaspoon chile-garlic sauce

¾ pound pork shoulder, trimmed of any visible fat, cut into 2-inch-square cubes

4 large romaine lettuce leaves

1.
Preheat the oven to 300°F.

2.
In a medium ovenproof pot with a tight-fitting lid, stir together the hoisin sauce, tomato paste, rice vinegar, ginger, garlic, and chile-garlic sauce.

3.
Add the pork. Toss to coat.

4.
Place the pot over medium heat. Bring to a simmer. Cover and carefully transfer the ovenproof pot to the preheated oven. Cook for 90 minutes.

5.
Check the meat for doneness by inserting a fork into one of the chunks. If it goes in easily and the pork falls apart, the meat is done. If not, cook for another 30 minutes or so, until the meat passes the fork test.

6.
Using a coarse strainer, strain the cooked pork into a fat separator. Shred the meat. Set aside. If you don’t have a fat separator, remove the meat from the sauce and set aside. Let the sauce cool until any fat has risen to the top. With a spoon, remove as much fat as possible or use paper towels to blot it off.

7.
In a small saucepan set over high heat, pour the defatted sauce. Bring to a boil, stirring frequently to prevent scorching. Cook for 2 to 3 minutes, or until thickened.