Diabetic Cookbook for Two (21 page)

PER SERVING
Calories: 330; Total Fat: 10g; Protein: 27g; Carbohydrates: 37g; Sugars: 11g; Fiber: 10g; Sodium: 402mg

RECIPE TIP:
When you make French onion soup, there are many types of onions to use. Some recipes use red onions, some use white, and some even use dried onion flakes. Select onions that are dry and firm with a shiny outer skin. A fresh onion should have a mild smell. If using a sweet onion, use them within a few days after buying. Many people prefer Vidalia onions for their sweet flavor, but it really comes down to a matter of personal preference.

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 45 MINUTES

There are as many chili recipes as there are cooks, and this simple recipe is just enough for two people. With a nutritional boost from broccoli and the creamy pink texture of pinto beans, you get a satisfying high-protein meal that provides several servings of vegetables in each bowl. Pinto beans—a fiber all-star—contain a whopping 15 grams of fiber in 1 cup, which is more than half your day’s requirement. The type of fiber in pinto beans helps stabilize blood-sugar levels while providing steady, slow-burning energy.

1 tablespoon extra-virgin olive oil

½ cup chopped onions

1 garlic clove, minced

1 celery stalk, chopped

½ cup chopped bell peppers, any color

1 cup diced tomatoes, undrained

1 cup frozen broccoli florets

1 (15-ounce) can pinto beans, drained and rinsed

2 cups water

2 teaspoons ground cumin

2 teaspoons chili powder

½ teaspoon cayenne pepper

Salt, to season

Freshly ground black pepper, to season

1.
In a large pot set over medium heat, heat the olive oil.

2.
Add the onions. Cook for about 5 minutes, or until tender.

3.
Add the garlic. Cook for 2 to 3 minutes, or until lightly browned.

4.
Add the celery and bell peppers. Cook for 5 minutes, or until the vegetables are soft.

5.
Stir in the tomatoes, broccoli, pinto beans, and water.

6.
Add the cumin, chili powder, and cayenne pepper. Season with salt and pepper. Stir to combine. Simmer for 30 minutes, stirring frequently.

7.
Serve hot and enjoy!

PER SERVING
Calories: 300; Total Fat: 7g; Protein: 13g; Carbohydrates: 44g; Sugars: 5g; Fiber: 16g; Sodium: 237mg

TOSS IT TOGETHER TIP:
If you are wondering how to replace meat in some of your meals, consider pinto beans. When beans are combined with a grain, like brown rice, their protein quality equals that of meat or dairy, plus you get the benefit of cholesterol-lowering and blood-sugar-stabilizing fiber. Make an easy sandwich spread or dip by blending pinto beans with sage, oregano, garlic, and black pepper.

PREP TIME: 10 MINUTES • COOK TIME: 1 HOUR, 25 MINUTES

Prepare your taste buds for this tasty tomato soup made with roasted tomatoes and roasted red peppers. Roasting brings out the natural sweetness in vegetables and intensifies their natural flavors, tantalizing your sense of sight, smell, and taste. Tomatoes are rich in antioxidants, especially lycopene, which can reduce the risk of prostate cancer. Eating tomatoes has also been shown to decrease total cholesterol, LDL “bad” cholesterol, and triglycerides. Once you make this soup, Campbell’s will never be the same again!

3 cups chopped tomatoes

1 red bell pepper, cut into chunks

2 tablespoons extra-virgin olive oil, divided

Salt, to season

Freshly ground black pepper, to season

1 medium onion, chopped

1 garlic clove, minced

2 cups low-sodium vegetable broth

1 cup sliced fresh button mushrooms

½ cup fresh chopped basil

1.
Preheat the oven to 400°F.

2.
On a baking sheet, spread out the tomatoes and red bell pepper.

3.
Drizzle with 1 tablespoon of olive oil. Toss to coat. Season with salt and pepper. Place the sheet in the preheated oven. Roast for 45 minutes.

4.
In a large stockpot set over medium heat, heat the remaining 1 tablespoon of olive oil.

5.
Add the onion. Cook for 2 to 3 minutes, or until tender.

6.
Stir in the garlic. Cook for 2 minutes more.

7.
Add the vegetable broth, mushrooms, and basil.

8.
Stir in the roasted tomatoes and peppers. Reduce the heat to medium-low. Cook for 30 minutes.

9.
To a blender or food processor, carefully transfer the soup in batches, blending until smooth. Return the processed soup to the pot. Simmer for 5 minutes.

10.
Serve warm and enjoy!

PER SERVING
Calories: 286; Total Fat: 14g; Protein: 8g; Carbohydrates: 31g; Sugars: 16g; Fiber: 9g; Sodium: 493mg

TOSS IT TOGETHER TIP:
You can use olive oil cooking spray instead of oil when roasting vegetables. Simply spray the vegetables on both sides and sprinkle with your desired seasonings, such as rosemary, basil, parsley, marjoram, salt, and pepper. You can roast just about any vegetable—carrots, beets, peppers, garlic, eggplant, asparagus, Brussels sprouts, summer squash, and onions. Roasting can turn most self-proclaimed vegetable haters into vegetable lovers!

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 30 MINUTES

Enjoying your favorite foods is easy to do, even when watching your total carbohydrate intake. Italian meatball soup typically contains pasta and meatballs made with bread crumbs. In this recipe, low-calorie zucchini “noodles” replace the pasta, and chia seeds bind the meatballs, along with egg as a bread crumb replacement. If you don’t have a spiral slicer, slice the zucchini into thin strips with a julienne peeler, or substitute angel hair coleslaw.

1 large egg, lightly beaten

1 tablespoon chia seeds

¼ cup minced fresh parsley

Salt, to season

Freshly ground black pepper, to season

¼ pound (93 percent) lean ground beef

Extra-virgin olive oil cooking spray

1 medium carrot, thinly sliced

1 celery stalk, chopped

1 small onion, chopped

1 tablespoon tomato paste

2 teaspoons Italian seasoning

1 teaspoon dried oregano

2 cups diced tomatoes

2 cups low-sodium beef broth

1 medium zucchini, spiral-sliced

1.
In a small bowl, blend together the egg, chia seeds, and parsley. Season with salt and pepper.

2.
Crumble the beef into the bowl. Mix well. Shape into 1-inch balls.

3.
In a large saucepan set over medium heat, brown the meatballs for about 5 minutes per side, turning frequently. Drain and set aside.

4.
Lightly spray a large soup pot with cooking spray.