Diabetic Cookbook for Two (34 page)

2 medium zucchini, sliced

1 red bell pepper, seeded and quartered

2 portobello mushroom caps, quartered

3 teaspoons extra-virgin olive oil, divided

1 (8-ounce) can cannellini beans, drained and rinsed

1 garlic clove, minced

½ cup low-sodium vegetable broth

4 cups baby spinach, divided

Salt, to season

Freshly ground black pepper, to season

1 tablespoon chopped fresh parsley

2 lemon wedges, divided, for garnish

1.
Preheat the grill. Use a stove-top grill pan or broiler if a grill is not available.

2.
Lightly brush the zucchini, red bell pepper, and mushrooms with 1½ teaspoons of olive oil. Arrange them in a barbecue grill pan. Place the pan on the preheated grill. Cook the vegetables for 5 to 8 minutes, or until lightly browned. Turn the vegetables. Brush with the remaining 1½ teaspoons of olive oil. Cook for 5 to 8 minutes more, or until tender.

3.
To a small pan set over high heat, add the cannellini beans, garlic, and vegetable broth. Bring to a boil. Reduce the heat to low. Simmer for 10 minutes, uncovered. Using a potato masher, roughly mash the beans, adding a little more broth if they seem too dry.

4.
Place 2 cups of spinach on each serving plate.

5.
Top each with half of the bean mash and half of the grilled vegetables. Season with salt and pepper. Garnish with parsley.

6.
Place 1 lemon wedge on each plate and serve.

PER SERVING
Calories: 244; Total Fat: 8g; Protein: 13g; Carbohydrates: 35g; Sugars: 9g; Fiber: 6g; Sodium: 241mg

TOSS IT TOGETHER TIP:
Keep cubes of low-sodium vegetable broth in your pantry so you can prepare only what you need for each recipe. If you prefer the boxed or canned broth, use leftovers in soups, to simmer vegetables, to cook beans, or to make a marinade for fish, chicken, or tofu.

PREP TIME: 15 MINUTES • COOK TIME: 30 MINUTES

The mighty lentil creates an energy-packed low-carb burrito that will fill you up without loading you down with carbs. Lentils are a powerhouse of nutrition. Lower in calories and higher in protein than other beans, lentils balance blood-sugar levels and provide steady energy from their high fiber content. Cooked with plenty of vegetables and wrapped in a low-carb whole-wheat tortilla, this dish can be eaten for breakfast, lunch, or dinner.

1 cup water

⅓ cup lentils, thoroughly rinsed

2 teaspoons extra-virgin olive oil

¼ cup diced onion

1 garlic clove, minced

1 cup chopped zucchini

½ teaspoon ground cumin

½ cup salsa

Salt, to season

Freshly ground black pepper, to season

½ cup shredded nonfat Cheddar cheese

2 (7-inch) 100 percent whole-wheat low-carb tortillas, divided

½ cup shredded lettuce, divided

1.
In a medium pot set over high heat, bring the water to a boil.

2.
Add the lentils. Reduce the heat to low. Cover and simmer for about 20 minutes, or until just tender. Drain, if necessary. Set aside.

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

4.
Add the onion, garlic, and zucchini. Sauté for about 5 minutes, or until tender.

5.
Stir in the cooked lentils, cumin, and salsa. Season with salt and pepper. Simmer for 5 minutes.

6.
Stir in the Cheddar cheese. Remove from the heat.

7.
Place 1 tortilla on each serving plate. Top with ¼ cup of shredded lettuce and half of the lentil mixture.

8.
Roll up and enjoy!

PER SERVING
Calories: 237; Total Fat: 7g; Protein: 23g; Carbohydrates: 37g; Sugars: 7g; Fiber: 18g; Sodium: 697mg

RECIPE TIP:
Serve this burrito in lettuce leaves for an even lower-carb meal. Choose large, crisp, fresh romaine lettuce leaves. Wash the leaves thoroughly and pat dry with a paper towel before using to remove excess moisture.

QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES

These vegetable patties are so easy to make and so delicious to eat! Plus, you can customize this recipe based on whatever vegetables you have on hand. The ground flaxseed and egg bind the ingredients together, and the cheese makes them creamy, gooey, and satisfying. Cook these little patties like you would a pancake, on a griddle or in a sauté pan. For a complete meal on their own, serve on a bed of mixed baby greens.

1 cup grated zucchini

1 cup chopped fresh mushrooms

½ cup grated carrot

½ cup nonfat shredded mozzarella cheese

¼ cup finely ground flaxseed

1 large egg, beaten

1 garlic clove, minced

Salt, to season

Freshly ground black pepper, to season

1 tablespoon extra-virgin olive oil

4 cup mixed baby greens, divided

1.
In a medium bowl, stir together the zucchini, mushrooms, carrot, mozzarella cheese, flaxseed, egg, and garlic. Season with salt and pepper. Stir again to combine.

2.
In a large skillet set over medium-high heat, heat the olive oil.

3.
Drop 1 tablespoon of the zucchini mixture into the skillet. Continue dropping tablespoon-size portions in the pan until it is full, but not crowded. Cook for 2 to 3 minutes on each side, or until golden. Transfer to a serving plate. Repeat with the remaining mixture.

4.
Place 2 cups of greens on each serving plate. Top each with zucchini patties.

5.
Enjoy!

PER SERVING
Calories: 297; Total Fat: 13g; Protein: 22g; Carbohydrates: 23g; Sugars: 13g; Fiber: 12g; Sodium: 880mg

TOSS IT TOGETHER TIP:
Use any vegetable you like in this recipe. It is perfect for using what’s on hand that may be close to spoiling. Try different types of cheese or substitute mashed tofu for a different texture and taste. Use your favorite seasonings, mix in fresh herbs, or add a few chopped nuts for a texture contrast.