Diabetic Cookbook for Two (22 page)

5.
Add the carrot, celery, and onion. Cook for 4 to 5 minutes, stirring occasionally, or until the vegetables begin to brown. Push the vegetables to one side of the pot.

6.
Add the tomato paste to the side of the pot without the vegetables. Cook for 1 to 2 minutes, or until the paste begins to caramelize.

7.
Add the Italian seasoning and oregano. Mix well.

8.
Stir in the tomatoes and beef broth. Mix the ingredients together. Bring to a simmer.

9.
Add the meatballs and zucchini “noodles.” Simmer for 10 to 12 minutes more.

10.
Season the soup with salt and pepper.

11.
Serve hot.

PER SERVING
Calories: 267; Total Fat: 8g; Protein: 24g; Carbohydrates: 25g; Sugars: 12g; Fiber: 10g; Sodium: 272mg

RECIPE TIP:
Vegetable spiralizers and julienne peelers are kitchen gadgets you may want to add to your stock of essential tools—especially for low-carbohydrate cooking. Peelers can be found for under ten dollars. They can be used to turn carrots, zucchini, and yellow squash into huge bowls of pasta-like veggies that you won’t feel guilty about eating! There’s nothing more fun than a new kitchen gadget, especially one that won’t gather dust.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

This highly prized vegetable arrives with spring when its shoots break through the soil and reach their harvest length of six to eight inches. Generally, the growing season for asparagus is April through May, which is a perfect time to make this light, nourishing soup. Asparagus is another top vegetable choice for blood-sugar control due to its high content of a unique type of fiber called inulin. Enjoy this delectable vegetable paired with high-protein, high-fiber cannellini beans in this easy-to-make soup.

1 pound asparagus, woody ends removed, sliced into 1-inch pieces

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

2 cups reduced-sodium vegetable broth

1 medium shallot, thinly sliced

1 garlic clove, thinly sliced

½ teaspoon dried thyme

½ teaspoon dried marjoram leaves

⅛ teaspoon salt

Freshly ground black pepper, to season

1.
In a large saucepan set over high heat, stir together the asparagus, cannellini beans, vegetable broth, shallot, garlic, thyme, marjoram, and salt. Bring to a boil. Reduce the heat to medium-low. Cover and simmer for about 5 minutes, or until the asparagus is tender.

2.
In a large blender or food processor, purée the soup until smooth, scraping down the sides, if necessary. Season with pepper.

3.
Serve immediately and enjoy!

PER SERVING
Calories: 150; Total Fat: 1g; Protein: 9g; Carbohydrates: 26g; Sugars: 6g; Fiber: 8g; Sodium: 182mg

TOSS IT TOGETHER TIP:
Thin asparagus doesn’t require peeling. Asparagus with thick stems should be peeled, however, because the stems are usually tough and stringy. Remove the tough outer skin from the bottom portion of the stem (not the tips) with a vegetable peeler, and rinse under cold water to remove any soil residue. Chopped asparagus makes a great addition to omelets and can be added, cold, to your favorite salad.

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 10 MINUTES

This seafood stew combines fresh fish with green beans and peas for a hearty dish rich in flavor as well as color. We don’t usually think of peas as a nutritional standout, but we should. Peas get that sweet taste and texture from their sugar and starch content, but they are actually an excellent support for blood-sugar regulation due to their substantial amounts of protein and fiber. Bursting with nutrition from heart-healthy fish and phytochemical-rich vegetables, this quick and easy stew is sure to become a mealtime favorite.

2 teaspoons extra-virgin olive oil

1 medium onion, chopped

1 small red bell pepper, chopped

1 garlic clove, chopped

1 teaspoon dried sage

½ teaspoon fennel seed

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

Pinch saffron threads

1 cup no-salt-added diced tomatoes, with juice

¼ cup low-sodium chicken broth

⅔ cup frozen peas

1 cup green beans, cut into 1-inch pieces

4 ounces bay scallops, tough muscle removed

4 ounces small shrimp, peeled and deveined

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

2.
Add onion and red bell pepper. Cook for 3 minutes, stirring constantly.

3.
Add the garlic, sage, fennel seed, salt, pepper, and saffron. Cook for 20 seconds.

4.
Stir in the tomatoes, chicken broth, peas, and green beans. Bring to a simmer. Cover and reduce the heat to low. Simmer for 2 minutes. Increase the heat to medium.

5.
Stir in the scallops. Cook for 2 minutes, stirring occasionally.

6.
Add the shrimp. Cook for 2 minutes more, stirring occasionally.

7.
Serve hot and enjoy!

PER SERVING
Calories: 266; Total Fat: 6g; Protein: 27g; Carbohydrates: 26g; Sugars: 11g; Fiber: 6g; Sodium: 285mg

TOSS IT TOGETHER TIP:
Saffron, the dried, aromatic stigma from the
Crocus sativus
family, has always been considered precious. Saffron adds flavor and golden color to a variety of Middle Eastern, African, and European foods and a little goes a long way. Saffron is especially good in paella and risottos. Make a marinade for fish by adding saffron threads, garlic, and thyme to vinegar. Find it in the spice section of most supermarkets. It will keep in an airtight container for several years.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES

Chock full of vegetables aptly describes this loaded chicken soup, which will hit the spot on a cold winter day. High in protein and fiber, you won’t miss the noodles as you fill up on zucchini, mushrooms, tomatoes, spinach, and carrots. Marjoram adds a mild, sweet, oregano-like flavor, bringing out the flavor of the vegetables. The chicken tenders keep the fat content low. Enjoy this soup with a side of kale chips as a healthy alternative to saltines.

1 tablespoon extra-virgin olive oil

8 ounces chicken tenders, cut into bite-size chunks