Diabetic Cookbook for Two (26 page)

2.
Top each plate with half of the marinara.

3.
Sprinkle each with ¼ cup of mozzarella cheese. Season with salt and pepper.

4.
Enjoy immediately!

PER SERVING
Calories: 233; Total Fat: 2g; Protein: 14g; Carbohydrates: 41g; Sugars: 16g; Fiber: 8g; Sodium: 389mg

RECIPE TIP:
Spaghetti squash and other types of winter squash, like acorn and butternut, can be cooked in the microwave if you’re short on time. Simply pierce the squash several times on all sides with a small, sharp knife. Microwave in a large dish with about ¼ cup of water on high for 3 to 4 minutes. Carefully turn the squash and microwave for 3 to 4 minutes more, or until tender.

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 25 MINUTES

Pizza is often greasy and loaded with saturated fats and calories from the cheese and processed meats. Consuming saturated fats and excess calories on a regular basis puts you at an increased risk for heart disease and obesity. But there’s good news! Portobello mushroom caps make a creative, chewy, delicious substitute for unhealthy pizza crusts—and they come pre-portioned! Very low in calories, portobello mushrooms are a good source of fiber and B vitamins, and are high in the mineral selenium, an important antioxidant that supports immune function. Experiment with toppings and enjoy this quick and easy healthy pizza for a quick lunch or light dinner.

2 large portobello mushroom caps

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano

½ teaspoon red pepper flakes

Salt, to season

Freshly ground black pepper, to season

1 cup shredded nonfat mozzarella cheese, divided

1 medium tomato, sliced, divided

3 teaspoons sliced black olives, divided

4 tablespoons chopped fresh basil, divided

1.
Preheat the oven to 375°F.

2.
On a baking sheet, place the mushrooms. Put the sheet in the preheated oven. Bake for 5 minutes. Remove from the oven.

3.
Drizzle the mushrooms with the olive oil.

4.
Sprinkle with the oregano and red pepper flakes. Season with salt and pepper.

5.
Spread ½ cup of mozzarella cheese in each mushroom cap.

6.
Top each with half of the tomato slices, 1½ teaspoons of the black olives, and about 2 tablespoons of basil.

7.
Top each with ¼ cup of the remaining mozzarella cheese.

8.
Return to the oven. Bake for 20 minutes, or until the cheese melts and is golden.

PER SERVING
Calories: 152; Total Fat: 8g; Protein: 11g; Carbohydrates: 9g; Sugars: 4g; Fiber: 2g; Sodium: 348mg

TOSS IT TOGETHER TIP:
There are lots of ways to use leftover olives and reap the benefits of their heart-healthy monounsaturated fats. Wake up a green salad with olives and avocado slices; add sliced olives to scrambled eggs, omelets, and frittatas; stir chopped olives into tuna, chicken, or seafood salad, or hot quinoa or brown rice.

PREP TIME: 15 MINUTES • COOK TIME: 50 MINUTES

Traditional lasagna is heavy in calories, as well as fat, cholesterol, and carbs—qualities that don’t mesh with a healthy eating plan. This recipe keeps the pasta, but lightens the dish by using less of it, along with nonfat cheeses and more vegetables to ensure a hearty and satisfying result. Choose whole-wheat lasagna noodles to increase the fiber and protein, and avoid refined carbs. Fresh tomatoes replace spaghetti sauce to give the dish a fresher flavor. Best of all, this recipe is just for two so you don’t have a huge pan of leftover lasagna to manage.

Extra-virgin olive oil cooking spray

2 eggplant slices, ¼-inch thick, cut lengthwise from a long eggplant

1 large egg white

½ cup nonfat ricotta cheese

1 tablespoon chopped fresh basil

1 garlic clove, minced

¼ teaspoon salt

½ cup chopped fresh mushrooms

½ cup frozen spinach

¼ cup chopped red bell pepper

1 cup diced tomatoes, with juice

1 tablespoon Italian seasoning

2 sheets whole-wheat oven-ready lasagna noodles

¼ cup nonfat shredded mozzarella cheese

1.
Preheat the oven to 425°F.

2.
Spray both sides of the eggplant slices with cooking spray. Place on a baking sheet and into the preheated oven. Bake for 10 minutes. Carefully turn the slices over. Bake for 10 minutes more, or until browned and softened.

3.
In a medium bowl, blend together the egg white, ricotta cheese, basil, garlic, and salt. Mix well. Set aside.

4.
Spray a nonstick skillet with cooking spray. Place it over medium-high heat.

5.
Add the mushrooms, spinach, and bell pepper. Cook for about 4 minutes, stirring occasionally, or until softened.

6.
Add the vegetables to the ricotta mixture. Stir to combine. Set aside.

7.
In a small bowl, stir together the tomatoes and Italian seasoning. Set aside.

8.
Spray a large loaf pan with cooking spray.

9.
Pour ¼ cup of the seasoned tomatoes evenly over the bottom of the pan. Top with 1 lasagna sheet. Spread half of the ricotta-vegetable mixture on top. Cover with another ¼ cup of the tomatoes. Top with 1 eggplant slice.

10.
Repeat another layer with ¼ cup of tomatoes, 1 lasagna sheet, the remaining half of the ricotta-vegetable mixture, the remaining ¼ cup of tomatoes, and the remaining 1 eggplant slice.

11.
Spread the mozzarella cheese over the top.

12.
Place the pan in the preheated oven. Bake for 20 to 25 minutes, or until the cheese starts to brown.

13.
Serve and enjoy!

PER SERVING
Calories: 215; Total Fat: 3g; Protein: 16g; Carbohydrates: 31g; Sugars: 7g; Fiber: 7g; Sodium: 326mg

TOSS IT TOGETHER TIP:
If you have leftover eggplant, cube it or slice it, blanch it and freeze it so you have some on hand for other recipes. You can also sauté it with scallions, green peppers, and fresh tomatoes, drizzle with extra-virgin olive oil, add basil, and enjoy as a quick side dish. Eggplant can also be breaded (try wheat germ, flaxseed meal, or almond meal) and grilled or fried, and topped with hummus or other favorite toppings.