Diabetic Cookbook for Two (28 page)

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 20 MINUTES

Turkey potpie is classic comfort food and a great one-dish meal. People of all ages love it. And just because it is rich and creamy, and crusty, doesn’t mean it’s off-limits on a healthy diet. This creative lighter version uses sprouted whole-grain bread for the crust, nonfat dairy products to cut out cholesterol and saturated fats, and low-carbohydrate coconut flour for thickening. Loaded with traditional vegetables, including peas and carrots, this dish is quick and easy to make, and oh-so-satisfying to eat.

2 tablespoons extra-virgin olive oil, divided

½ pound extra-lean ground turkey breast

Salt, to season

Freshly ground black pepper, to season

1 small onion, diced

1 small carrot, diced

½ cup frozen peas

1 teaspoon dried thyme

1 teaspoon dried sage

2 tablespoons coconut flour

2 tablespoons plain nonfat Greek yogurt

1 cup nonfat milk

2 slices sprouted whole-grain bread

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

2.
Crumble the turkey in the skillet. Season with salt and pepper. Cook for 5 to 7 minutes, or until no pink color remains. Transfer to a bowl. Set aside.

3.
Add the remaining 1 tablespoon of olive oil to the pan. Reduce the heat to low.

4.
Add the onion and carrot. Sauté for 5 minutes, or until the vegetables have softened but are not browned.

5.
Add the peas. Increase the heat to medium.

6.
Sprinkle in the thyme and sage. Stir to combine.

7.
Sprinkle the coconut flour over the vegetables. Stir to combine. Cook for 1 minute.

8.
Add the yogurt and milk. Season with salt and pepper. Stir to combine. Bring to a simmer. Cook for about 2 minutes, or until thickened.

9.
Toast the bread. Slice each piece diagonally. Divide between 2 plates.

10.
Top each piece with half of the chicken mixture.

11.
Serve immediately and enjoy!

PER SERVING
Calories: 461; Total Fat: 17g; Protein: 41g; Carbohydrates: 38g; Sugars: 12g; Fiber: 11g; Sodium: 279mg

INGREDIENT TIP:
Sprouted bread is a great food to include in a healthy carb-controlled diet and makes a great alternative to white flour or whole-grain-flour bread. Sprouting the grains breaks down the proteins and carbohydrates, which makes it easier to digest and lowers the glycemic index. A typical slice of sprouted grain bread has just 80 calories, 11 grams of carbohydrates, 3 grams of fiber, and 4 grams of protein. Keep the bread in the freezer and only take out what you need.

PREP TIME: 40 MINUTES • COOK TIME: 10 MINUTES

Recipes for grilled cheese sandwiches date back to ancient Roman texts—and they haven’t lost their appeal yet! Comfort food at its best, grilled cheese is a staple in most American homes because it is cheap, fast, and delicious. Unfortunately, grilled cheese is also high in saturated fat, cholesterol, sodium, and carbohydrates. Is there really such a thing as a healthy grilled-cheese sandwich? And, if you don’t use bread, is it still a sandwich? This recipe answers both questions with a resounding yes. Cauliflower is creatively made into “bread” slices and nonfat cheese adds the filling. Go on, give it a try! Prepare to be surprised at how delicious and satisfying this “sandwich” really is.

For the cauliflower crust

Extra-virgin olive oil, for greasing

1 small cauliflower head, cut into florets (about 3 cups)

1 large egg, lighten beaten

½ cup shredded nonfat Cheddar cheese

½ teaspoon salt

¼ teaspoon freshly ground black pepper

½ teaspoon dry mustard

1 tablespoon nutritional yeast

For the sandwiches

Olive oil cooking spray

⅓ cup nonfat shredded Cheddar cheese

To make the cauliflower crust

1.
Preheat the oven to 450°F.

2.
Place a rack in the middle of the oven.

3.
Line a baking sheet with parchment paper. Grease with the olive oil. Set aside.

4.
In a food processor, process the cauliflower florets until evenly chopped without being pulverized, until it resembles rice. You should have about 3 cups.

5.
Transfer to a microwave-safe dish. Microwave on high for about 8 minutes, or until cooked.

6.
In a clean kitchen towel, add the cauliflower rice in the center. Twist the towel around the cauliflower to squeeze out as much moisture as possible. You should get about 1 cup of liquid. The cauliflower rice must be very dry to create the dough. Transfer to a large mixing bowl.

7.
Mix in the egg, Cheddar cheese, salt, pepper, dry mustard, and nutritional yeast.

8.
Spread the mixture onto the prepared baking sheet. Shape into 4 squares. Place the sheet in the preheated oven. Bake for about 16 minutes, or until golden.

9.
Remove from the oven. Cool for 10 minutes. Peel the squares from the parchment, being careful not to break.

To make the sandwiches

1.
Spray a large skillet with cooking spray. Place it over medium heat.

2.
Lightly coat one side of each slice of “bread” with cooking spray.

3.
In the skillet, place 2 “bread” slices, sprayed-side down.

4.
Sprinkle half of the Cheddar cheese on each.

5.
Top each sandwich with 1 of the 2 remaining “bread” slices, sprayed-side up. Reduce the heat to low.

6.
Cook for 2 to 4 minutes, or until golden brown. Gently flip. Cook for 2 to 4 minutes more, until golden brown on the other side.

7.
Serve immediately and enjoy!

PER SERVING
Calories: 157; Total Fat: 2g; Protein: 21g; Carbohydrates: 10g; Sugars: 3g; Fiber: 3g; Sodium: 365mg

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

Health-conscious people typically eat nachos only on rare occasions because many of the usual ingredients are high in unhealthy fats. This dish puts a Mediterranean spin on nachos, using whole-wheat pita bread to make high-fiber baked chips topped with Greek-inspired nutritious toppings. Cucumber, red bell pepper, Kalamata olives, and hummus add protein, fiber, heart-healthy monounsaturated fats, and several servings of vegetables to each portion. Quick and easy to put together, this dish makes a delicious snack, lunch, or side dish.

2 (4-inch) 100 percent whole-wheat pita rounds, quartered and separated into 16 triangles

½ cup quartered grape tomatoes

½ cup diced cucumber

¼ cup diced red bell pepper

2 tablespoons sliced Kalamata olives

4 tablespoons purchased hummus, divided

1.
Preheat the oven to 375°F.

2.
On a baking sheet, spread the pita pieces in a single layer. Place the sheet in the preheated oven. Bake for 8 to 10 minutes, or until toasted.

3.
In a medium bowl, combine the grape tomatoes, cucumber, bell pepper, and olives.

4.
Divide the toasted pita between 2 plates.

5.
Drop some hummus onto the pita. Spoon the vegetable mixture on top.

6.
Serve immediately and enjoy!