Diabetic Cookbook for Two (30 page)

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 1 HOUR, 10 MINUTES

One-pot dishes are convenient when cooking for two. In this recipe, a blender makes the prep fast and easy. Beans and high-protein tofu are puréed together and mixed with quinoa and seasonings. Chia seeds and coconut flour bind the ingredients. The result is a creamy, satisfying personal white bean loaf packed with plant-based protein and more than half of your day’s fiber requirement. Cook the quinoa in advance for quick assembly.

Extra-virgin olive oil cooking spray

2 teaspoons extra-virgin olive oil

2 garlic cloves, minced

½ cup sliced fresh button mushrooms

6 ounces extra-firm tofu, crumbled

Salt, to season

Freshly ground black pepper, to season

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

2 tablespoons coconut flour

1 tablespoon chia seeds

⅓ cup water

½ cup cooked quinoa

¼ cup chopped red onion

¼ cup chopped fresh parsley

1.
Preheat the oven to 350°F.

2.
Lightly coat 2 mini loaf pans with cooking spray. Set aside.

3.
In a large skillet set over medium-high heat, heat the olive oil.

4.
Add the garlic, mushrooms, and tofu. Season with salt and pepper.

5.
Cook for 6 to 8 minutes, stirring occasionally, until the mushrooms and tofu are golden brown.

6.
In a food processor, combine the cannellini beans, coconut flour, chia seeds, and water. Pulse until almost smooth.

7.
In a large bowl, mix together the mushroom and tofu mixture, cannellini bean mixture, quinoa, red onion, and parsley. Season with salt and pepper.

8.
Evenly divide the mixture between the 2 prepared loaf pans, gently pressing down and mounding the mixture in the middle.

9.
Place the pans in the preheated oven. Bake for about 1 hour, or until firm and golden brown. Remove from the oven. Let rest for 10 minutes.

10.
Slice and serve.

PER SERVING
Calories: 345; Total Fat: 14g; Protein: 21g; Carbohydrates: 43g; Sugars: 2g; Fiber: 14g; Sodium: 142mg

TOSS IT TOGETHER TIP:
This recipe is great for using leftover grains. To cook the quinoa in advance, measure ¼ cup and rinse well under cold water; drain. Put the rinsed quinoa into a saucepan and add ½ cup of cold water. Cover and bring to a boil. As soon as it starts to boil, reduce the heat to a simmer and set the lid ajar to prevent boiling over. Simmer for about 15 minutes, or until the quinoa goes transparent. Fluff with a fork. The proportion of dry quinoa to cooked is a 1:3 ratio, and the quinoa to water ratio is 1:2.

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 30 MINUTES

Lemon and marjoram give this dish a wonderfully light, fresh taste, and it couldn’t be easier to make. These mini loaves are mixed together in one step and baked. Each ingredient contains an array of health-promoting phytonutrients, making this meal an excellent source of vitamins A and C, and one that is high in protein and low in carbohydrates. For a texture contrast, sliced almonds layer the bottom of the pans and appear as a crunchy topping.

Extra-virgin olive oil cooking spray

1½ cups frozen spinach, thawed and drained

1 cup (about 8 ounces) crumbled firm tofu

½ cup chopped red bell pepper

¼ cup chopped onion

2 tablespoons freshly squeezed lemon juice

1 garlic clove, minced

1 teaspoon dried marjoram

½ teaspoon red pepper flakes

½ cup sliced almonds, divided

1.
Preheat the oven to 375°F.

2.
Spray 2 mini loaf pans with cooking spray. Set aside.

3.
In a medium bowl, mix together the spinach, tofu, bell pepper, onion, lemon juice, garlic, marjoram, and red pepper flakes.

4.
Over the bottom of each prepared pan, sprinkle about 2 tablespoons of almonds in a thin layer.

5.
Add half of the spinach-tofu mixture to each pan.

6.
Top each with about 2 tablespoons of the remaining almonds.

7.
Place the pans in the preheated oven. Bake for 30 minutes, or until set.

8.
Remove the loaves from the pans and serve immediately.

PER SERVING
Calories: 204; Total Fat: 11g; Protein: 15g; Carbohydrates: 13g; Sugars: 4g; Fiber: 4g; Sodium: 128mg

TOSS IT TOGETHER TIP:
Mash leftover tofu and use in place of cottage cheese, add to smoothies for protein, sauté and use as a topping for salads, stir-fry, or scramble for breakfast. You can even freeze tofu for a consistency that makes a great ground beef substitute in pasta sauce and chili.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

This aromatic dish can be eaten hot or cold, on its own, or paired with a grain or bean. Tofu is a source of high-quality protein. The portobello mushrooms add a substantial feel from their meaty, chewy texture. This recipe is easy to personalize by adding your favorite vegetables or mixing up the types of mushrooms you use. Leftovers make a great lunch stuffed into a whole-grain pita or topping off a salad with a sprinkle of Parmesan cheese.

1 teaspoon extra-virgin olive oil

¼ cup chopped bell pepper, any color

¼ cup chopped onions

1 garlic clove, minced

8 ounces firm tofu, drained and rinsed

½ cup sliced fresh button mushrooms

1 portobello mushroom cap, chopped

1 tablespoon balsamic vinegar

1 teaspoon dried basil

Salt, to season

Freshly ground black pepper, to season

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

2.
Add the bell pepper, onions, and garlic. Sauté for 5 minutes, or until soft.

3.
Add the tofu, button mushrooms, and portobello mushrooms, tossing and stirring. Reduce the heat to low.

4.
Stir in the balsamic vinegar and basil. Season with salt and pepper. Simmer for 2 minutes.

5.
Enjoy!

PER SERVING
Calories: 129; Total Fat: 6g; Protein: 10g; Carbohydrates: 8g; Sugars: 4g; Fiber: 2g; Sodium: 206mg

TOSS IT TOGETHER TIP:
To minimize waste, purchase frozen chopped bell peppers and diced onions and take out only what you need. If you use fresh vegetables and have leftover bell pepper, toss on salads, add to soups, use to top cooked vegetables, fold into omelets, or garnish a portobello pizza. The same goes for any extra onions, garlic, or mushrooms.