Diabetic Cookbook for Two (31 page)

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 10 MINUTES

Sautéing is a form of dry-heat cooking that uses a very hot pan and a small amount of fat to cook food very quickly. Sautéing browns the food’s surface as it cooks and develops complex flavors and aromas. This simple sauté uses sun-dried tomatoes and tarragon to lend a delicious flavor to this nutritious vegetable mix for a meal that will appeal to multiple senses. For a quick supper or light lunch, serve with a green salad topped with crumbled tofu.

6 packaged sun-dried tomatoes (not packed in oil)

½ cup boiling water

1 tablespoon extra-virgin olive oil

2 garlic cloves, minced

¾ pound fresh asparagus, trimmed and cut into 2-inch pieces

¼ cup chopped red bell pepper

½ cup sliced fresh button mushrooms

¼ cup reduced-sodium vegetable broth

2 tablespoons sliced almonds

1 large tomato, diced (about 1 cup)

1½ teaspoons dried tarragon

½ cup frozen peas

Freshly ground black pepper, to season

1.
In a small heatproof bowl, place the sun-dried tomatoes. Cover with the boiling water. Set aside.

2.
In a large skillet or wok set over high heat, heat the olive oil.

3.
Add the garlic. Swirl in the oil for a few seconds.

4.
Toss in the asparagus, red bell pepper, and mushrooms. Stir-fry for 30 seconds.

5.
Add the vegetable broth and almonds. Cover and steam for about 2 minutes. Uncover the skillet.

6.
Add the tomato and tarragon. Cook for 2 to 3 minutes to reduce the liquid.

7.
Drain and chop the sun-dried tomatoes. Add them and the peas to the skillet. Stir-fry for 3 to 4 minutes, or until the vegetables are crisp-tender and the liquid is reduced to a sauce.

8.
Season with pepper and serve immediately.

PER SERVING
Calories: 221; Total Fat: 11g; Protein: 8g; Carbohydrates: 21g; Sugars: 11g; Fiber: 8g; Sodium: 387mg

TOSS IT TOGETHER TIP:
Use sun-dried tomatoes to flavor omelets, toss with chopped eggplant and herbs served with cheese, toss with sliced fennel, cucumber, and dill for a crunchy side dish, or add to cooked grains and beans.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES

A classic vegetarian dish, broccoli and snap peas are quickly stir-fried with tofu for a faster, much healthier dish than most restaurant meals. Chinese five-spice powder brings warm, spicy-sweet flavors to the vegetables and the peanuts add a crunchy finish. If you don’t have Chinese five-spice powder, you can make your own. Combine cinnamon, cloves, ginger, ground fennel, and star anise. If you are short on time, use jarred chopped ginger and frozen vegetables. Have all ingredients on hand and prepped before starting.

2 tablespoons extra-virgin olive oil, divided

1 garlic clove, minced

1 tablespoon chopped fresh ginger

8 ounces extra-firm tofu, drained, and cut into 1-inch pieces

2 cups broccoli florets

1 red bell pepper, sliced into strips

1 cup sugar snap peas

1 cup sliced fresh button mushrooms

¼ cup reduced-sodium vegetable broth

1 teaspoon Chinese five-spice powder

1 teaspoon low-sodium soy sauce

2 tablespoons chopped peanuts, divided

2 scallions, chopped, divided

1.
In a wok or large skillet set over medium-high heat, heat 1 tablespoon of olive oil.

2.
Add the garlic and ginger. Stir-fry for just 30 seconds.

3.
Add the tofu. Continue to stir-fry for 3 to 4 minutes, or until the tofu is lightly browned. Transfer the tofu to a bowl. Set aside.

4.
To the wok, add the remaining 1 tablespoon of olive oil and heat for a few seconds.

5.
Toss in the broccoli, bell pepper, snap peas, and mushrooms. Stir-fry for 1 minute.

6.
Pour in the vegetable broth. Stir-fry for 3 minutes more.

7.
Add the browned tofu, five-spice powder, and soy sauce. Bring to a simmer. Cook for 4 minutes. Remove from the heat.

8.
Evenly portion onto 2 serving plates.

9.
Garnish each with 1 tablespoon of peanuts and half of the scallions.

10.
Enjoy!

PER SERVING
Calories: 350; Total Fat: 25g; Protein: 19g; Carbohydrates: 20g; Sugars: 6g; Fiber: 5g; Sodium: 149mg

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 20 MINUTES

A staple in Asian cooking, bok choy is known for its mild flavor. It is good for stir-fries, braising, and in soups. You can even eat it raw. This vegetable is packed with vitamins A and C, and is very low in calories. Not to be confused with napa cabbage, also a type of Chinese cabbage, bok choy has white stalks that resemble celery, while the dark green, crinkly leaves look similar to romaine lettuce. Stir-fried greens and vegetables are used here as a base for broiled tofu, which is marinated to add flavor. Garnished with hemp hearts, this combination results in a high-protein highly satisfying meal.

For the marinade

2 tablespoons low-sodium soy sauce

¼ cup rice vinegar

⅓ cup water

1 tablespoon grated fresh ginger

1 tablespoon coconut flour

1 teaspoon granulated stevia

1 garlic clove, minced

To make the marinade

1.
In a small bowl, whisk together the soy sauce, rice vinegar, water, ginger, coconut flour, stevia, and garlic until well combined.

2.
Place a small saucepan set over high heat. Add the marinade. Bring to a boil. Cook for 1 minute. Remove from the heat.

For the tofu and greens

8 ounces extra-firm tofu, drained, cut into 1-inch cubes

3 teaspoons extra-virgin olive oil, divided

1 tablespoon grated fresh ginger

2 cups coarsely shredded bok choy

2 cups coarsely shredded kale, thoroughly washed

½ cup fresh, or frozen, chopped green beans

1 tablespoon freshly squeezed lime juice

1 tablespoon chopped fresh cilantro

2 tablespoons hemp hearts

To make the tofu and greens

1.
In a medium ovenproof pan, place the tofu in a single layer. Pour the marinade over. Drizzle with 1½ teaspoons of olive oil. Let sit for 5 minutes.

2.
Preheat the broiler to high.

3.
Place the pan under the broiler. Broil the tofu for 7 to 8 minutes, or until lightly browned. Using a spatula, turn the tofu over. Continue to broil for 7 to 8 minutes more, or until browned on this side.

4.
In a large wok or skillet set over high heat, heat the remaining 1½ teaspoons of olive oil.

5.
Stir in the ginger.

6.
Add the bok choy, kale, and green beans. Cook for 2 to 3 minutes, stirring constantly, until the greens wilt.

7.
Add the lime juice and cilantro. Remove from the heat.

8.
Add the browned tofu with any remaining marinade in the pan to the bok choy, kale, and green beans. Toss gently to combine.

9.
Top with the hemp hearts and serve immediately.