Diabetic Cookbook for Two (19 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
PER SERVING
Calories: 435; Total Fat: 24g; Protein: 21g; Carbohydrates: 38g; Sugars: 9g; Fiber: 12g; Sodium: 136mg
DAIRY-FREE • QUICK & EASY
PREP TIME: 15 MINUTES • COOK TIME: 10 MINUTES
Omega-3-rich salmon takes center stage here. Salmon is an excellent source of vitamin D, which can be hard to obtain, especially in the winter months. Salmon is also an excellent source of vitamin B
12
, which supports healthy metabolism and cardiovascular health. Dill, a spice with antibacterial properties, gives this dish a tang, while the carrots add a bright phytochemical finish. The phytochemical antioxidant beta-carotene provides cardiovascular benefits by protecting cells from damage by free radicals. Additionally, beta-carotene is important for night vision. Eat up for good health!
3 teaspoons extra-virgin olive oil, divided
4 cups mixed baby greens, divided
¼ cup edamame
1 teaspoon balsamic vinegar
¼ teaspoon salt
1 (6-ounce) salmon fillet
Extra-virgin olive oil cooking spray
2 tablespoons chopped fresh dill
1.
In a large skillet set over medium heat, heat 1½ teaspoons of olive oil.
2.
Add 2 cups of baby greens. Cook for 1 minute. Transfer to a medium salad bowl. Repeat with the remaining 1½ teaspoons of olive oil and 2 cups of baby greens.
3.
Add the edamame, balsamic vinegar, and salt to the greens. Toss to combine.
4.
Place an oven rack about 8 inches from the broiler.
5.
Preheat the broiler to high.
6.
To a small ovenproof dish, add the salmon. Coat the salmon with cooking spray.
7.
Put the dish under the preheated broiler. Broil for 8 to 10 minutes, depending on its thickness, or until the fish is just cooked.
8.
Cut the fish in half. Place it on top of the greens.
9.
Top with the fresh dill.
10.
Serve immediately.
PER SERVING
Calories: 384; Total Fat: 23g; Protein: 42g; Carbohydrates: 11g; Sugars: 4g; Fiber: 5g; Sodium: 522mg
DAIRY-FREE
PREP TIME: 20 MINUTES • COOK TIME: 25 MINUTES, PLUS 3 MINUTES COOLING TIME
The irresistible and comforting aroma of roasted vegetables entices you to enjoy this protein-packed salad. Baked chicken provides plenty of blood-sugar-stabilizing protein. It’s paired here with the terrific taste of roasted carrots and peppers, and finished with crunchy cashews and snap peas. Roasting vegetables actually increases the bioavailability of their nutrients so you get more carotenoids from roasted carrots than you do from steamed or sautéed. Enjoy the aromatic smokiness of this dish and know that you are feeding your body wholesome, nutritious food.
Extra-virgin olive oil cooking spray
1 cup carrots rounds
1 red bell pepper, thinly sliced
1½ teaspoons granulated stevia
1 tablespoon extra-virgin olive oil, divided
¼ teaspoon salt, divided
⅜ teaspoon freshly ground black pepper, divided
1 (6-ounce) boneless skinless chicken breast, thinly sliced across the grain
2 tablespoons chopped scallions
1 tablespoon apple cider vinegar
1 cup sugar snap peas
4 cups baby spinach
4 tablespoons chopped cashews, divided
1.
Preheat the oven to 425°F.
2.
Coat an 8-by-8-inch baking pan and a rimmed baking sheet with cooking spray.
3.
In the prepared baking pan, add the carrots and red bell pepper. Sprinkle with the stevia, 1 teaspoon of olive oil, ⅛ teaspoon of salt, and ⅛ teaspoon of pepper. Toss to coat.
4.
Place the pan in the preheated oven. Roast for about 25 minutes, stirring several times, or until tender.
5.
About 5 minutes before the vegetables are done, place the sliced chicken in a medium bowl and drizzle with 1 teaspoon of olive oil. Sprinkle with the scallions. Season with the remaining ⅛ teaspoon of salt and ⅛ teaspoon of pepper. Toss to mix. Arrange in a single layer on the prepared baking sheet.
6.
Place the sheet in the preheated oven. Roast for 5 to 7 minutes, turning once, or until cooked through.
7.
Remove the pan with the vegetables and the baking sheet from the oven. Cool for about 3 minutes.
8.
In a large salad bowl, mix together the apple cider vinegar, the remaining 1 teaspoon of olive oil, the sugar snap peas, and remaining ⅛ teaspoon of pepper. Let stand 5 minutes to blend the flavors.
9.
To finish, add the spinach to the bowl with the dressing and peas. Toss to mix well.
10.
Evenly divide between 2 serving plates. Top each with half of the roasted carrots, half of the roasted red bell peppers, and half of the cooked chicken.
11.
Sprinkle each with about 2 tablespoons of cashews. Serve warm.
PER SERVING
Calories: 373; Total Fat: 15g; Protein: 29g; Carbohydrates: 36g; Sugars: 8g; Fiber: 6g; Sodium: 555mg
CHAPTER | Soups & Stews |
Freshened-Up French Onion Soup