Diabetic Cookbook for Two (25 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
Jarred roasted red peppers add a flavor boost to this simple, nutritious white bean soup. Like other beans, white beans are high in minerals, fiber, and protein and provide slow-burning energy that stabilizes blood sugar. Spinach adds calcium and a soluble fiber boost, while rosemary gives the soup a wonderful smell and pungent flavor. Rosemary contains substances that stimulate the immune system, increase circulation, and improve digestion.
1 teaspoon extra-virgin olive oil
⅓ cup chopped yellow onion
1 garlic clove, minced
1 teaspoon dried rosemary
½ cup sliced fresh mushrooms
½ cup jarred roasted red peppers, chopped
1 teaspoon freshly squeezed lemon juice
1 teaspoon white wine vinegar
1 cup water
1 (15-ounce) can white beans, drained and rinsed
½ cup diced tomatoes, with juice
1½ cups fresh spinach
1.
In a large pot set over medium heat, heat the olive oil.
2.
Add the onion and garlic. Sauté for about 5 minutes, or until tender.
3.
Add the rosemary, mushrooms, red peppers, lemon juice, white wine vinegar, and water. Cook for 5 minutes more, or until the mushrooms are soft.
4.
Stir in the white beans, tomatoes, and spinach. Cook for 10 minutes more, or until the spinach is wilted.
5.
Serve immediately and enjoy!
PER SERVING
Calories: 277; Total Fat: 4g; Protein: 16g; Carbohydrates: 44g; Sugars: 4g; Fiber: 12g; Sodium: 380mg
CHAPTER | Comfort Classics |
Spaghetti Squash with Marinara
Cauliflower-Crust Grilled Cheese
PREP TIME: 5 MINUTES • COOK TIME: 45 MINUTES
With this creative recipe, you get all the creamy, cheesy goodness of traditional mac and cheese without the high-starch content of macaroni. Cauliflower florets make a fantastic replacement for pasta—and, admit it, when you eat mac and cheese, you savor the creamy richness of the cheese, not the pasta! To make this even healthier, the cheese is thickened with low-carb coconut flour instead of wheat flour. Nutritional yeast boosts the B vitamins and gives it even more cheesy flavor. Topped with toasted wheat germ instead of high-carb bread crumbs for that added crunch, this dish is sure to please.
Extra-virgin olive oil cooking spray
2 cups cauliflower florets
2 teaspoons extra-virgin olive oil
1 tablespoon coconut flour
½ cup nonfat milk
1 garlic clove, minced
½ cup shredded nonfat Cheddar cheese
¼ cup nutritional yeast
Pinch cayenne pepper
1 large egg yolk
4 tablespoons toasted wheat germ, divided
1.
Preheat the oven to 350°F.
2.
Spray 2 (8-ounce) ramekins with cooking spray. Set aside.
3.
Bring a medium pot of salted water to a boil over high heat.
4.
Add the cauliflower. Boil for 5 minutes, or until just tender. Drain, reserving ¼ cup of the cooking liquid. Set aside.
5.
In the same pot set over medium heat, heat the olive oil.
6.
Whisk in the coconut flour. Cook for 1 minute, stirring constantly.
7.
Whisk in the milk, garlic, and reserved cooking liquid. Cook for 7 to 10 minutes, or until thickened, whisking constantly. Remove from the heat.
8.
Stir in the Cheddar cheese, yeast, cayenne pepper, and egg yolk. Continue stirring until the cheese melts.
9.
Fold in the cauliflower.
10.
Evenly divide the cauliflower mixture between the ramekins.
11.
Sprinkle each serving with about 2 tablespoons of the wheat germ. Spray the wheat germ with cooking spray.
12.
Place the ramekins on a baking sheet. Carefully transfer the sheet to the preheated oven. Bake for 30 minutes, or until the casseroles are hot and bubbly and the wheat germ is crisp and brown.
PER SERVING
Calories: 338; Total Fat: 10g; Protein: 31g; Carbohydrates: 39g; Sugars: 7g; Fiber: 11g; Sodium: 354mg
TOSS IT TOGETHER TIP:
Toasted wheat germ is an excellent source of vitamin E, B vitamins, omega-3 fats, fiber, protein, and essential minerals and should be part of every cook’s list of kitchen staples. Use it to make a healthy “breading,” add it to cooked hot cereal or pancake batter, mix it into smoothies, sprinkle it on yogurt or salads, and top cooked vegetables with it. Wheat germ has a nutty flavor and crunch consistency and should be refrigerated to keep it fresh.
PREP TIME: 15 MINUTES • COOK TIME: 45 MINUTES
No, spaghetti squash isn’t
exactly
like spaghetti pasta—it’s more tender than it is chewy, and has a lighter and cleaner flavor, somewhere between butternut squash and zucchini—but it does make a darn good substitute if you’re watching your carbs. Plus, using it in place of pasta adds at least two vegetable servings to your day. Who can argue with that? Another perk when cooking for two is that this vegetable is perfectly portioned. Just cook, cut in half, and scoop out the strands from each half, per person. Low in calories and high in vitamins, minerals, and fiber, spaghetti squash is a great choice for any weight-management plan.
For the “spaghetti”
1 medium spaghetti squash, halved lengthwise, seeds removed
For the marinara
1 teaspoon extra-virgin olive oil
1 small onion, chopped
1 portobello mushroom cap, coarsely chopped
1 garlic clove, minced
1 (8-ounce) can no-salt-added diced tomatoes
1 teaspoon Italian seasoning
½ cup shredded nonfat mozzarella cheese, divided
Salt, to season
Freshly ground black pepper, to season
To make the “spaghetti”
1.
Preheat the oven to 350°F.
2.
In a large baking dish, place the squash halves cut-side down. With a fork, prick the skin all over. Place the dish into the preheated oven. Bake for 30 to 40 minutes, or until tender.
To make the marinara
1.
In a medium skillet set over medium-high heat, heat the olive oil.
2.
Add the onion, mushroom, and garlic. Sauté for about 5 minutes, or until tender.
3.
Stir in the tomatoes and Italian seasoning. Bring to a boil. Reduce the heat to low. Simmer for about 5 minutes, uncovered, stirring frequently, or until it is the desired consistency.
To serve
1.
Using a fork, carefully rake the stringy pulp from the squash, separating into spaghetti-like strands, and fluff. Divide the strands between 2 plates.