Diabetic Cookbook for Two (47 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
DAIRY-FREE • QUICK & EASY
PREP TIME: 5 MINUTES • COOK TIME: 8 MINUTES
Sweet marjoram and pepper create a flavorful coating for beef tenderloins. Black pepper was once so valued it was used as a currency and presented to the gods as a sacred offering. Today, a pinch is added to just about every recipe. Black pepper has components that stimulate the stomach to increase digestive juices, promoting intestinal health. Contrasted with the sweet flavor and pungent taste of marjoram, this easy steak dish works well with a side of garlic-roasted vegetables, Brussels sprouts, or a simple garden salad.
1 tablespoon freshly ground black pepper
¼ teaspoon dried marjoram
2 (6-ounce, 1-inch-thick) beef tenderloins
1 tablespoon extra-virgin olive oil
¼ cup low-sodium beef broth
Fresh marjoram sprigs, for garnish
1.
In a large bowl, mix together the pepper and marjoram.
2.
Add the steaks. Coat both sides with the spice mixture.
3.
In a skillet set over medium-high heat, heat the olive oil.
4.
Add the steaks. Cook for 5 to 7 minutes, or until an instant-read thermometer inserted in the center registers 160°F (for medium). Remove from the skillet. Cover to keep warm.
5.
Add the broth to the skillet. Increase the heat to high. Bring to a boil, scraping any browned bits from the bottom. Boil for about 1 minute, or until the liquid is reduced by half.
6.
Spoon the broth sauce over the steaks. Garnish with marjoram sprigs and serve immediately.
PER SERVING
Calories: 398; Total Fat: 21g; Protein: 49g; Carbohydrates: 2g; Sugars: 0g; Fiber: 1g; Sodium: 119mg
RECIPE TIP:
Use brandy or dry red wine in place of the beef broth. However, contrary to popular belief, alcohol does not completely evaporate during cooking so there will be trace amounts in the dish. A compromise is a nonalcoholic red wine or grape, cranberry, or pomegranate juice. For a dash of sweetness, add some stevia.
CHAPTER | Sides & Staples |
Sautéed Spinach with Parmesan and Almonds
Braised Kale with Ginger and Sesame Seeds
Orange-Scented Asparagus with Sweet Red Peppers
Zucchini Ribbons with Tarragon
Italian-Style Spaghetti Squash
Chunky Red Pepper and Tomato Sauce
QUICK & EASY
PREP TIME: 5 MINUTES
Mashed potatoes are a classic any-meal side dish and a staple on most Thanksgivings tables. Unfortunately, the traditional ingredients—russet potatoes mashed with butter, cream, milk, and salt—result in a dish that’s loaded in calories, carbs, saturated fat, and cholesterol. Yikes! Enter this creative recipe for faux mashed potatoes that tastes so close to the real deal you won’t know the difference. Phytochemical- and vitamin C-rich cauliflower steps in for the potatoes, and nonfat Greek yogurt for the cream and butter. Finally, you can enjoy “mashed potatoes” and even indulge in a second helping or two.
2 cups cooked cauliflower florets
1 tablespoon plain nonfat Greek yogurt
½ teaspoon extra-virgin olive oil
Salt, to season
Freshly ground black pepper, to season
1.
To a food processor, add the cauliflower, yogurt, and olive oil. Process until smooth.
2.
Season with salt and pepper before serving.
PER SERVING
Calories: 39; Total Fat: 1g; Protein: 2g; Carbohydrates: 4g; Sugars: 2g; Fiber: 0g; Sodium: 29mg
SERVING TIP:
Serve these “potatoes” with meatloaf, steak, pork chops, chicken breast, or as a side to veggie burgers. Top with chopped herbs and soy Parmesan cheese, or nonfat ricotta cheese. As your palate adjusts, try mashing other vegetables into the mix, like butternut squash for a touch of sweetness.
DAIRY-FREE • QUICK & EASY
PREP TIME: 5 MINUTES • COOK TIME: 20 MINUTES
If you think you don’t like vegetables, roast them and try them again. Roasting vegetables gives off an irresistible aroma and produces a tantalizing taste that is hard to resist. As an added bonus, this cooking method helps make many of the nutrients in the vegetables more easily digestible, meaning your body absorbs more of the valuable vitamins and minerals they contain. Use whatever vegetables you have on hand and follow this same basic recipe.
Extra-virgin olive oil cooking spray
1 small eggplant, halved and sliced
1 red bell pepper, cut into thick strips
1 yellow bell pepper, cut into thick strips
1 red onion, sliced
2 garlic cloves, quartered
1 tablespoon extra-virgin olive oil
Salt, to season
Freshly ground black pepper, to season
½ cup chopped fresh basil
1.
Preheat the oven to 350°F.
2.
Coat a nonstick baking dish with cooking spray.
3.
To the prepared dish, add the eggplant, red bell pepper, yellow bell pepper, onion, and garlic. Drizzle with the olive oil. Toss to coat well. Spray any uncoated surfaces with cooking spray.
4.
Place the dish in the preheated oven. Bake for 20 minutes, turning once halfway through cooking.
5.
Transfer the vegetables to a serving dish. Season with salt and pepper.
6.
Garnish with the basil and serve.
PER SERVING
Calories: 160; Total Fat: 7g; Protein: 4g; Carbohydrates: 23g; Sugars: 10g; Fiber: 10g; Sodium: 11mg
SERVING TIP:
This dish can be served with any lean meat, sautéed beans, scrambled eggs, veggie burgers, or as a topping for grains or spaghetti squash “noodles.” Turn omelets into a gourmet meal by adding ½ to 1 cup of roasted vegetables to your eggs and top with ricotta cheese. Make a fast lunch wrap by serving roasted vegetables in lettuce leaves topped with beans or cheese.