Diabetic Cookbook for Two (17 page)

PER SERVING
Calories: 271; Total Fat: 14g; Protein: 30g; Carbohydrates: 8g; Sugars: 4g; Fiber: 4g; Sodium: 156mg

TOSS IT TOGETHER TIP:
Sesame seeds add a nutty taste and a delicate, almost invisible crunch to many Asian dishes. Sprinkle on steamed broccoli drizzled with freshly squeezed lemon juice. Make a healthy dressing by combining sesame seeds and rice vinegar with low-sodium soy sauce and crushed garlic.

QUICK & EASY

PREP TIME: 20 MINUTES

You won’t miss the meat in this colorful, zesty vegetarian taco salad. Exploding with fresh flavors and plant-based protein, this salad is quick and easy to assemble. Black olives, extra-virgin olive oil, and avocado add plenty of heart-healthy fats, and you’ll get almost half of your day’s fiber in one serving. You won’t miss the high-fat, high-sodium tortilla chips replaced here by amazingly nutritious and delicious kale chips. This satisfying salad will soon become a favorite for lunch or your next Meatless Monday.

⅓ cup mashed avocado

¼ cup plain nonfat Greek yogurt

2 tablespoons chopped green bell pepper

1 tablespoon chopped scallions

1 tablespoon extra-virgin olive oil

⅛ teaspoon salt

¼ teaspoon chili powder

¼ teaspoon freshly ground black pepper

½ teaspoon ground cumin

3 cups shredded romaine lettuce

8 cherry tomatoes, halved

1 cup canned kidney beans, rinsed and drained

¼ cup sliced black olives

½ cup crushed kale chips, divided

½ cup shredded nonfat Cheddar cheese, divided

1.
In a small bowl, stir together the avocado, yogurt, green bell pepper, scallions, olive oil, salt, chili powder, pepper, and cumin. Set aside.

2.
In a large bowl, mix the lettuce, tomatoes, kidney beans, and olives.

3.
Evenly divide the lettuce mixture between 2 plates.

4.
Top each with half of the avocado mixture.

5.
Sprinkle each serving with ¼ cup of kale chips and ¼ cup of Cheddar cheese.

6.
Enjoy immediately.

PER SERVING
Calories: 351; Total Fat: 16g; Protein: 13g; Carbohydrates: 34g; Sugars: 8g; Fiber: 11g; Sodium: 380mg

TOSS IT TOGETHER TIP:
To use up any leftover beans, cheese, olives, or kale chips, make a super-fast and easy “nacho” dish. Layer the kale chips on a plate. Top with beans and cheese. Microwave for 1 to 2 minutes on high until the cheese melts. Add leftover chopped vegetables, olives, and your favorite seasonings. Mix things up—try topping the beans with nonfat mozzarella and fresh basil for an Italian-inspired dish.

DAIRY-FREE

PREP TIME: 5 MINUTES • COOK TIME: 35 MINUTES

This warm salad is perfect for those chilly days when you want a quick and easy hot meal. Wonderfully aromatic rosemary seasons this simple plant-based dish. Sweet potatoes are considered a “superfood” for diabetics. Their low glycemic index makes them a great alternative to white potatoes. Rosemary contains substances that help stimulate the immune system, increase circulation, and improve digestion. A small amount goes a long way to flavor foods.

Extra-virgin olive oil cooking spray

1 large sweet potato, peeled and cubed

1 tablespoon extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon dried rosemary

¼ teaspoon garlic powder

⅛ teaspoon salt

⅛ teaspoon freshly ground black pepper

1 cup canned black beans, drained and rinsed

2 tablespoons chopped chives

1.
Preheat the oven to 450°F.

2.
In a small baking dish coated with cooking spray, place the sweet potato cubes. Put the dish in the preheated oven. Bake for 20 to 35 minutes, uncovered, or until tender.

3.
In a medium serving bowl, whisk together the olive oil, balsamic vinegar, rosemary, garlic powder, salt, and pepper.

4.
Add the black beans and cooked sweet potato to the oil and herb mixture. Toss to coat.

5.
Sprinkle with the chives.

6.
Serve immediately and enjoy!

PER SERVING
Calories: 229; Total Fat: 7g; Protein: 7g; Carbohydrates: 35g; Sugars: 6g; Fiber: 7g; Sodium: 162mg

TOSS IT TOGETHER TIP:
Consider baking several sweet potatoes at once so you can put together a quick meal using leftover beans, meats, or fish. Sweet potato fries are a healthy alternative to frozen French fries. Cut sweet potatoes into strips, drizzle with extra-virgin olive oil, and bake in a 450°F oven for 25 to 30 minutes, depending on their thickness, until crispy. Mashed sweet potatoes with Greek yogurt also make a nutritious and tasty side dish. You can reduce the carbohydrates in your serving of mashed sweet potatoes by mixing in some mashed cauliflower.

QUICK & EASY

PREP TIME: 10 MINUTES, PLUS 15 MINUTES CHILLING TIME

Simple and satisfying, this Italian-inspired salad is easy and delicious, especially in the summer when tomatoes are at their peak of perfection. Use in-season tomatoes for maximum flavor, and consider growing your own for peak nutrition. Jarred artichoke hearts and roasted red peppers give this salad a gourmet feel, while the beans add additional soluble fiber, slow-digesting carbs, and B vitamins. Fresh basil is best in this salad and can be found year-round in the produce department of most grocery stores.

Fresh mozzarella cheese (2 ounces), cut into ¾-inch cubes

½ cup cherry tomatoes, halved

½ cup cannellini beans, drained and rinsed

½ cup artichoke hearts, drained

¼ cup jarred roasted red peppers

¼ cup chopped scallions

1 tablespoon minced fresh basil

1 tablespoon extra-virgin olive oil

2 teaspoons balsamic vinegar

⅛ teaspoon salt

4 cups baby spinach, divided

1.
In a small bowl, stir together the mozzarella cheese, tomatoes, beans, artichoke hearts, red peppers, and scallions.

2.
In another small bowl, whisk the basil, olive oil, balsamic vinegar, and salt until combined.

3.
Drizzle the dressing over the cheese and vegetables. Toss to coat. Chill for 15 minutes.

4.
Using 2 plates, arrange 2 cups of spinach on each. Top with half of the cheese and vegetable mixture.

5.
Serve immediately.