Diabetic Cookbook for Two (53 page)

3.
In a large skillet set over medium-high heat, heat the remaining 2 tablespoons of olive oil.

4.
Add the red pepper strips, onion, basil, rosemary, oregano, and salt. Cook for 5 minutes, stirring.

5.
Add the vegetable broth. Cook for about 15 minutes more, or until the mixture reduces to a sauce.

6.
Add the water, tomato purée, and tomato paste. Reduce the heat to low. Simmer for 25 minutes.

7.
Transfer the mixture to a food processor. Purée until smooth, but with some texture remaining.

8.
Place the skillet back over low heat. Return the sauce to the skillet. Barely simmer for 1 to 2 minutes to rewarm. Stir in the white wine vinegar and basil. Serve warm.

9.
Refrigerate any remaining sauce. Serve chilled or rewarmed, as desired.

PER SERVING
(¼ cup) Calories: 43; Total Fat: 3g; Protein: 0g; Carbohydrates: 4g; Sugars: 2g; Fiber: 1g; Sodium: 127mg

QUICK & EASY

MAKES ½ CUP • PREP TIME: 5 MINUTES

This recipe gives sugar- and carb-filled honey mustard sauce a nutritional makeover. High-protein Greek yogurt is mixed with tangy cider vinegar, a dash of dry mustard, smoky paprika, and naturally sweetened with stevia. Quick to assemble, make this homemade condiment for a smart food swap that will boost the quality of your diet. Use on baked chicken wings, chicken tenders, potatoes, in salads, and as a dipping sauce. Adjust the seasonings to suit your preferences.

½ cup plain nonfat Greek yogurt

1 tablespoon apple cider vinegar

1 teaspoon dry mustard

¾ teaspoon garlic powder

⅛ teaspoon paprika

1 tablespoon granulated stevia

1.
In a small bowl, whisk together the yogurt, apple cider vinegar, dry mustard, garlic powder, paprika, and stevia until smooth.

2.
Refrigerate until needed.

PER SERVING
(2 tablespoons) Calories: 18; Total Fat: 0g; Protein: 3g; Carbohydrates: 1g; Sugars: 1g; Fiber: 0g; Sodium: 12mg

A nonprofit and environmental watchdog organization called Environmental Working Group (EWG) looks at data supplied by the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA) about pesticide residues and compiles a list each year of the best and worst pesticide loads found in commercial crops. You can use these lists to decide which fruits and vegetables to buy organic to minimize your exposure to pesticides and which produce is considered safe enough to skip the organics. This does not mean they are pesticide-free, though, so wash these fruits and vegetables thoroughly.

These lists change every year, so make sure you look up the most recent before you fill your shopping cart. You’ll find the most recent lists as well as a guide to pesticides in produce at
http://EWG.org/FoodNews
.

Apples

Celery

Cherry tomatoes

Cucumbers

Grapes