Diabetic Cookbook for Two (50 page)

3.
On a broiler rack, place the tomatoes cut-side up. Place the rack into the preheated oven. Broil for 7 to 10 minutes.

4.
Enjoy!

PER SERVING
Calories: 53; Total Fat: 0g; Protein: 5g; Carbohydrates: 9g; Sugars: 6g; Fiber: 2g; Sodium: 75mg

INGREDIENT TIP:
Spices and herbs are an essential part of any pantry. While they won’t spoil, they will lose their flavor over time. Check the use-by dates of any you have on hand, and replace those that have passed their expiration date. If you will only be using a small amount of a certain herb for a particular recipe, buy only the amount you need from the bulk bin of your local health food store.

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 1 MINUTE

Zucchini ribbons, or “noodles,” are seasoned here with the bittersweet flavor of tarragon. Ricotta cheese melts into the ribbons, which are tossed with pine nuts for a dish that is creamy, crunchy, flavorful, and, most importantly, healthy. Serve with egg dishes, meats, soups, stews, sautéed beans, or tofu. For even more anise flavor, add a dash of fennel seed.

1 zucchini, thinly sliced lengthwise into ribbons

1 tablespoon nonfat ricotta cheese

1 tablespoon pine nuts

1 tablespoon fresh tarragon

1½ teaspoons extra-virgin olive oil

½ to 1 teaspoon red pepper flakes

1.
Bring a large pot of water to a boil.

2.
Add the zucchini. Cook for 30 to 60 seconds, or until crisp-tender. Drain. Transfer the zucchini to a serving bowl.

3.
Add the ricotta cheese, pine nuts, tarragon, olive oil, and red pepper flakes. Gently toss until the zucchini is coated.

4.
Serve and enjoy!

PER SERVING
Calories: 102; Total Fat: 7g; Protein: 4g; Carbohydrates: 7g; Sugars: 5g; Fiber: 2g; Sodium: 34mg

RECIPE TIP:
Consider buying an inexpensive spiralizer or julienne peeler for making vegetable ribbons. You can use an assortment of favorites, including carrots, yellow squash, butternut squash, beets, and other root vegetables like parsnips, turnips, and daikon radish. Use your imagination and try these nutritious ribbons anywhere you would normally use pasta.

QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES

Spaghetti squash is a yellow mild-flavored winter squash with an oblong shape. After cooking and running a fork through it, the flesh separates into spaghetti-like strands. It is the ideal substitute for pasta thanks to its low-carbohydrate and low-calorie counts. This recipe can be used as a side dish to meats or fish, or add ricotta cheese, sautéed tofu, or ground meat for a complete meal.

1 (1-pound) spaghetti squash, halved lengthwise and seeded

¼ cup water

3 teaspoons extra-virgin olive oil, divided, plus additional as needed

1 small red onion, sliced

1 small zucchini, cut into ½-inch slices

1 medium tomato, diced

¼ teaspoon salt

1 teaspoon dried oregano

1 teaspoon dried basil

¼ teaspoon freshly ground black pepper

1 small lemon

Fresh basil, or parsley, for garnish

Soy Parmesan cheese, for garnish (optional)

1.
In a large glass baking dish, place the squash halves cut-side down. Add the water. Cover with plastic wrap. Microwave on high for 8 to 10 minutes, or until tender. Set aside.

2.
While the squash cooks, place a large skillet over medium-high heat. Add 1½ teaspoons of olive oil.

3.
Add the red onion. Cook for 3 minutes, or until translucent.

4.
Add the zucchini. Cook for 4 to 5 minutes more, or until the zucchini browns.

5.
Add the tomato, salt, oregano, basil, and pepper. Reduce the heat to low. Gently simmer for 10 minutes.

6.
With a fork, scrape the cooked squash strands into a bowl. Add the remaining 1½ teaspoons of olive oil. Toss to coat.

7.
Mound the squash onto a serving platter. Spoon the vegetable mixture around the squash. Drizzle with additional olive oil, if desired.

8.
Squeeze the lemon over the vegetables. Garnish with the basil and soy Parmesan cheese (if using).

PER SERVING
Calories: 195; Total Fat: 7g; Protein: 4g; Carbohydrates: 32g; Sugars: 14g; Fiber: 6g; Sodium: 359mg

TOSS IT TOGETHER TIP:
Leftover spaghetti squash can be frozen so that when a pasta craving strikes, all you have to do is defrost a bag. After cooking the squash, carefully remove as much excess water as you can by blotting and pressing the strands between paper towels. Freeze in small portions to maintain good texture.

DAIRY-FREE

MAKES 2 CUPS • PREP TIME: 5 MINUTES • COOK TIME: 20 MINUTES

If you’re looking for authentic mushroom flavor, dried porcini will not disappoint. Porcini mushrooms have a robust, earthy flavor and heady aroma that is fantastic for making truly amazing soups, sauces, and, in this recipe, a rich and delicious low-carb gravy. The mushrooms are reconstituted to their full meaty form to create a hearty gravy for your next Thanksgiving, or as a topping for grains, beans, or meats. To keep the carb count low, coconut flour is used for thickening.

½ cup dried porcini mushrooms

3¼ cups water, divided

2 tablespoons coconut flour

2 tablespoons extra-virgin olive oil

1 medium red onion, finely diced

2 garlic cloves, minced

1 teaspoon dried thyme

1 teaspoon dried rosemary

1 cup vegetable broth

½ teaspoon salt

Freshly ground black pepper, to season

1.
In a medium bowl, combine the porcini mushrooms and 3 cups of water. Soak for 30 minutes.

2.
In a small bowl, whisk the coconut flour and remaining ¼ cup of water into a thick paste. Set aside.

3.
In a medium skillet set over medium-high heat, heat the olive oil.

4.
Add the red onion. Cook for 3 minutes, or until browned.

5.
Stir in the garlic, thyme, and rosemary. Cook for 1 minute.