Diabetic Cookbook for Two (16 page)

PER SERVING
Calories: 283; Total Fat: 7g; Protein: 19g; Carbohydrates: 39g; Sugars: 2g; Fiber: 15g; Sodium: 70mg

RECIPE TIP:
An optional ingredient to add here is crushed nori or dulse. Nori and dulse are types of seaweed that are dried or toasted. Nori is sold in sheets and used as the wrapping for sushi rolls. Dulse can be found in powdered form and can be used like a condiment, or it may be in chunks. Both types of seaweed are high in vitamins and minerals and very low in calories. Check your local health food store or Asian market and try it in this recipe for a real taste of the sea!

GLUTEN-FREE • DAIRY-FREE

PREP TIME: 10 MINUTES, PLUS 30 MINUTES MARINATING TIME

Apples and lentils are paired together in this energizing salad that will keep you feeling full and satisfied for hours. Apples contain a type of soluble fiber called pectin, which can help lower bad cholesterol and slow down the absorption of your food, especially carbohydrates. They also contain a type of phytochemical that can help prevent spikes in blood sugar. Thyme and tarragon give a French flair to this combination that gets a hint of sweetness from granulated stevia.

1½ teaspoons apple cider vinegar

¼ teaspoon granulated stevia

Pinch salt

Freshly ground black pepper

1 tablespoon extra-virgin olive oil

1½ teaspoons water

1 cup finely diced peeled apple

½ cup finely diced plum tomatoes

1 (14.5-ounce) can lentils, drained and rinsed

1 tablespoon fresh thyme

1 tablespoon fresh tarragon

4 cups mixed salad greens, divided

1.
In a large bowl, whisk together the apple cider vinegar, stevia, and salt until the stevia dissolves. Season with pepper.

2.
Add the olive oil. Whisk until emulsified.

3.
Add the water. Whisk again to loosen.

4.
Add the apple and tomatoes. Toss to coat. Let sit for 15 minutes.

5.
Add the lentils, thyme, and tarragon. Stir to combine. Let sit for 15 minutes more.

6.
Plate 2 cups of salad greens and half of the lentil mixture for each serving.

PER SERVING
Calories: 238; Total Fat: 8g; Protein: 12g; Carbohydrates: 33g; Sugars: 7g; Fiber: 7g; Sodium: 10mg

PREP TIME: 20 MINUTES, PLUS 2 HOURS CHILLING TIME

This lighter version of tuna salad uses high-protein nonfat Greek yogurt in place of high-fat mayonnaise. The finished dish has the same mouthfeel and taste without the guilt and excess calories. Tuna is rich in heart-healthy omega-3 fats and the mineral selenium, an important antioxidant that supports thyroid function. Cauliflower adds crunch and 75 percent of your recommended daily amount of vitamin C.

1 (5-ounce) can tuna packed in water, drained

½ cup plain nonfat Greek yogurt

1 teaspoon freshly squeezed lemon juice

1 teaspoon dried dill

1 scallion, chopped

¼ cup sunflower seeds

2 cups fresh chopped cauliflower florets

4 cups mixed salad greens, divided

1.
In a medium bowl, mix together the tuna, yogurt, lemon juice, dill, scallion, and sunflower seeds.

2.
Add the cauliflower. Toss gently to coat.

3.
Cover and refrigerate for at least 2 hours before serving, stirring occasionally.

4.
Serve half of the tuna mixture atop 2 cups of salad greens.

PER SERVING
Calories: 252; Total Fat: 9g; Protein: 23g; Carbohydrates: 24g; Sugars: 4g; Fiber: 3g; Sodium: 330mg

RECIPE TIP:
Greek yogurt is a nutritional superstar. It has less sugar and nearly twice the protein of regular yogurt—and the added bonus of a creamier texture. The thickness and tangy taste make it a perfect swap for mayo, sour cream, and other fattening dairy products. Try it in cream-based sauces for grains and pastas. It is also great on low-carb pancakes and waffles in place of sugar-filled syrup. Put a few dollops on your pancakes and top with fresh berries. You’ll not only add protein, but also cut calories and sugar.

DAIRY-FREE

PREP TIME: 20 MINUTES • COOK TIME: 40 MINUTES

Angel hair cabbage replaces higher-carb pasta and gives this salad a vitamin and mineral boost as well as an Asian flair. Angel hair cabbage is finely shredded cabbage and can be found in the same section of produce where regular coleslaw is sold. High in soluble fiber and vitamins C and K, cabbage is considered to be a very low–glycemic index food. Baked chicken breast gives this light salad a high-protein boost for long-lasting energy and hunger control.

For the dressing

1 tablespoon rice vinegar

1 teaspoon granulated stevia

2 teaspoons extra-virgin olive oil

1 teaspoon water

½ teaspoon sesame oil

¼ teaspoon reduced-sodium soy sauce

Pinch salt

Pinch freshly ground black pepper

For the salad

8 ounces chicken breast, rinsed and drained

4 cups angel hair cabbage

1 cup shredded romaine lettuce

2 tablespoons sliced scallions

2 tablespoons toasted slivered almonds

2 teaspoons toasted sesame seeds

To make the dressing

In a jar with a tight-fitting lid, add the rice vinegar, stevia, olive oil, water, sesame oil, soy sauce, salt, and pepper. Shake well to combine. Set aside.

To make the salad

1.
Preheat the oven to 400°F.

2.
To a medium baking dish, add the chicken. Place the dish in the preheated oven. Bake for 30 to 40 minutes, or until completely opaque and the temperature registers 165°F on an instant-read thermometer.

3.
Remove from the oven. Slice into strips. Set aside.

4.
In a large bowl, toss together the cabbage, romaine, scallions, almonds, sesame seeds, and chicken strips. Add the dressing. Toss again to coat the ingredients evenly.

5.
Serve immediately.