The Low-Carb Diabetes Solution Cookbook (15 page)

Put the cranberries, onion, erythritol, mustard, red pepper flakes, and chopped peach in your blender, or in your food processor with the S-blade in place. Run it until you have a coarse puree. Pour this over the roast. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Remove the roast to a platter and stir up the sauce. Transfer the sauce to a sauce boat to serve with the turkey. You can remove the net from the turkey before serving, if you like, but I find it easier just to use a good sharp knife to slice clear through the netting, and let each diner remove his or her own.

F
ish and seafood are wildly popular, the darlings of restaurant menus. Yet many people shy away from cooking fish and seafood at home, afraid that anything less plebeian than fish sticks will be complicated and touchy. Happily, this is not so; fish and seafood are easy! Furthermore, they're quick, making fish and seafood a great choice when you're short on time. It's hard to come up with a fish recipe that takes more than 20 minutes to cook.

Sadly, many fish recipes, and perhaps most frozen, prepared fish dishes, are breaded or battered. I'm here to help you change that!

By the way, if you're looking for something super-simple, feel free to simply eat crab legs or lobster tail dunked in all the lemon butter you want. Some grocery stores will steam a lobster for you on demand!

Regarding that lemon butter: Since fish is naturally low in fat—even salmon gets only 28 percent of its calories from fat—it's nice to pair these dishes with a higher fat side or salad.

However, skip the fake seafood, a.k.a surimi. It has carbs added, often in startling quantities. And be wary of things like “crab dip” and “crab salad”—if they're affordable, they're probably made with surimi.

My husband said this was perhaps the best salmon dish he'd ever had. In the interest of full disclosure, it should be stated that he's fond of salmon, my cooking, and me, and he was hungry. Still.

1 tablespoon (14 g) coconut oil

1
1
/
2
pounds (680 g) salmon fillet, cut into 4 servings

1
/
2
cup (120 ml) vinaigrette

1
/
2
cup (120 ml) lemon juice

2
1
/
2
tablespoons (4 g) Splenda, or the equivalent in liquid Splenda

2 tablespoons (28 ml) lime juice

1 teaspoon brown mustard

1 teaspoon chili powder

1
/
4
teaspoon orange extract

YIELD:
4 servings 384 calories; 25 g fat; 34 g protein; 5 g carbohydrate; trace dietary fiber per serving

Coat a big skillet with nonstick cooking spray and put it over medium heat. Throw in the coconut oil and when it's melted, swirl it around and then add the salmon.

While the salmon is getting a little touch of gold, throw everything else in the blender and run the thing.

Okay, go back and flip your salmon. Let it get a little gold on the other side, too.

Add the vinaigrette mixture to the skillet and turn the burner up to medium-high. Let the whole thing cook for another 5 minutes, or until the salmon is done through.

Plate the salmon and turn up the burner. Boil the sauce hard until it's reduced and starting to get a little syrupy. Pour over the salmon and serve.

Salmon fillets are my husband's favorite last-minute supper, so I'm always looking for something new and interesting to do with them. Made with jarred pesto, this couldn't be easier.

1
1
/
2
pounds (680 g) salmon fillet, cut into 4 servings

1
/
4
cup (60 g) mayonnaise

4 teaspoons (20 g) pesto sauce

4 tablespoons (20 g) shredded Parmesan cheese

YIELD:
4 servings 342 calories; 21 g fat; 37 g protein; 1 g carbohydrate; trace dietary fiber per serving

Coat a shallow baking pan with nonstick cooking spray, and arrange your salmon fillets in it, skin-side down. Set the broiler for low heat, and broil the salmon about 4 inches (10 cm) from the heat source for 4 to 5 minutes.

Meanwhile, combine the mayonnaise and pesto sauce. When the initial broiling time is up, spread the pesto mayonnaise on the salmon. Top each serving with 1 tablespoon (5 g) Parmesan. Run back under the broiler for 1
1
/
2
minutes, or until the cheese is lightly browned.

My pal Julie calls this, I-can't-believe-this-could-be-diet-y dish that you would order again and again in a restaurant!” Sounds like an endorsement to me.

2 tablespoons (28 ml) boiling water

2 tablespoons (7 g) chopped sun-dried tomatoes

8 ounces (230 g) salmon fillet, in 2 pieces about the same shape

3 teaspoons (15 ml) olive oil, divided

1
/
4
cup (18 g) sliced mushrooms—portobellos, the little ones

1 ounce (28 g) provolone cheese, sliced

1 teaspoon minced fresh parsley

YIELD:
2 servings 252 calories; 15 g fat; 27 g protein; 3 g carbohydrate; 1 g dietary fiber per serving

Preheat oven to 350°F (180°C, or gas mark 4).

Pour the boiling water over your chopped sun-dried tomatoes. Let them sit while you use a sharp knife to remove the skin from your salmon if it has skin.

Coat a little skillet with nonstick cooking spray, and add 2 teaspoons of the olive oil. Sauté the mushrooms until they soften and change color.

Now lay one of your slabs of salmon fillet on a sheet pan you've coated with nonstick cooking spray or lined with nonstick foil. Lay the provolone on the salmon fillet. Drain the excess water off the tomatoes, and make a layer of them. Then top with the mushrooms. Now lay the second piece of salmon on top. Pierce with a few toothpicks or skewers to keep the layers together.

Use a basting brush to brush your salmon roast with the last teaspoon of olive oil. Sprinkle on the parsley. Now slide it into the oven for 20 to 30 minutes.

Slice in half through the layers to serve.

The mustard and horseradish lend a zip to the richness of salmon. How about simple sautéed spinach with this? Be sure to read labels to find horseradish with no sugar.

1
1
/
2
pounds (680 g) salmon fillet, cut into 4 servings

3 tablespoons (45 g) bacon grease, melted

Salt and ground black pepper, to taste

2 tablespoons (22 g) brown mustard

2 tablespoons (30 g) grated horseradish

1 tablespoon (15 g) erythritol

YIELD:
4 servings 297 calories; 16 g fat; 35 g protein; 1 g carbohydrate; trace dietary fiber per serving

You can grill this or broil it. Either way, start your cooking device heating before you do anything else. If you're using a grill, make sure it's good and clean, so your fish won't stick. Oil the grill or broiler pan.

Brush your fish on either side with bacon grease. Season lightly with salt and pepper. (If you're using bacon grease, you may want to skip the salt.)

Mix together everything else, and have it standing by.

Lay your fish on the broiler pan or grill, and give it 3 minutes. Flip and grill the other side for 3 minutes. Now brush with the glaze, turn, and coat the other side, too. Give it another minute or so, then pull off the grill and serve with any remaining glaze. (Boil the glaze for a few minutes first, to kill any germs!)

Pollock is available frozen at my grocery year-round, and is invariably cheap. If you prefer, however, you can use cod. This recipe is very easy, and quite tasty.

6 pollock fillets (about 1 pound, or 455 g, total)

2 tablespoons (22 g) brown mustard

2 tablespoons (30 g) prepared horseradish

4 teaspoons (20 g) Heinz Reduced Sugar Ketchup

1
/
2
teaspoon Sriracha

YIELD:
3 servings 142 calories; 2 g fat; 27 g protein; 2 g carbohydrate; trace dietary fiber per serving

Preheat oven to 325°F (170°C, or gas mark 3).

Coat a shallow baking dish with nonstick cooking spray, and lay your fillets in it.

Mix together the mustard, horseradish, ketchup, and Sriracha. Spread this mixture over the fish, coating the surface evenly.

Bake for 20 minutes, or until the fish flakes easily, and serve.

So-called because my husband took one bite and said, “That's transcendent!” Hope you think so, too.

1
/
4
cup (55 g) butter

2 pounds (900 g) flounder fillets, in 4 servings

2 lemons

1
/
3
cup (75 g) mayonnaise

1
/
3
cup (33 g) grated Parmesan cheese

4 scallions

YIELD:
4 servings 481 calories; 32 g fat; 46 g protein; 4 g carbohydrate; 1 g dietary fiber per serving

Turn on your broiler and arrange a rack about 4 inches (10 cm) beneath.

Put the butter in a custard cup or glass measuring cup and microwave it for a minute to melt.

Lay a piece of foil over your broiler pan and coat it with nonstick cooking spray. Cup the edges a little. Now lay out the flounder fillets. Pour the butter evenly over the fillets and use a brush or the back of a spoon to make sure they're coated all over. Halve the lemons, pick out the seeds, and squeeze the juice over the fish.

Slide the fish under the broiler. While it's cooking, mix together the mayonnaise and Parmesan.

By now your fillets should be getting close to done; it doesn't take long. If they're cooking unevenly, turn the pan and let them cook another minute. When the flounder is getting opaque and flaky, spread the mayonnaise mixture evenly over them and slide them back under the broiler.

Slice up your scallions. Then check your fish—again, if the topping is browning unevenly, turn the pan to even it out and give it another minute or two. When the topping is evenly golden, plate the fish, scatter the sliced scallion over each serving, and eat.

Simple and classic. It's hard to beat lemon and dill with fish. I think sautéed fennel would be nice with this.

2 tablespoons (28 ml) dry white wine

1 tablespoon (15 ml) lemon juice

1 tablespoon (4 g) snipped fresh dill weed, or 1 teaspoon dried dill weed

12 ounces (340 g) trout fillet

Salt and ground black pepper, to taste

YIELD:
2 servings 265 calories; 11 g fat; 35 g protein; 1 g carbohydrate; trace dietary fiber per serving

In a shallow, nonreactive pan with a lid, combine the wine and lemon juice. Put over medium heat, and bring to a simmer. Stir in the dill, and lay the trout fillets skin-side up in the wine–lemon juice mixture. Turn the heat down to low, cover the pan, and set a timer for 8 minutes.

Carefully transfer the trout fillets to 2 serving plates, turning skin-side down in the process. Pour the pan liquid over them, season lightly with salt and pepper, and serve.

This simple dish has a bright, summery flavor, and looks beautiful on the plate. Time to plant an herb garden?

6 tablespoons (90 ml) lemon juice

5 tablespoons (75 ml) extra-virgin olive oil, divided

3 tablespoons (7.5 g) chopped fresh basil

3 tablespoons (12 g) chopped fresh parsley

Salt and ground black pepper, to taste

2
1
/
4
pounds (1 kg) halibut fillets, in 4 servings

3 tablespoons (9 g) chopped fresh chives

1 medium red bell pepper, sliced into rings

YIELD:
4 servings 297 calories; 15 g fat; 36 g protein; 3 g carbohydrate; 1 g dietary fiber per serving

Preheat the broiler.

Put the lemon juice, 4 tablespoons (60 ml) of the olive oil, the basil, and the parsley in your food processor with the S-blade in place. Pulse until puréed. Season with salt and pepper to taste.

Brush the halibut fillets with the remaining 1 tablespoon (15 ml) oil, and season them lightly with salt and pepper. Broil for about 5 minutes per side, or until just opaque through. Transfer to serving plates. Sprinkle the chives over the fish, spoon the sauce over that, arrange the pepper rings on top, and serve.

This works equally well with lobster chunks, grouper, red snapper, or any other firm-fleshed fish in place of the monkfish. It looks very nice on the plate, and can be served over a little
Cauli-Rice
to complete the meal.

1 pound (455 g) monkfish

1 tablespoon (6 g) grated fresh ginger root

1 tablespoon (15 g) Heinz Reduced Sugar Ketchup

2 teaspoons chili garlic paste or Sriracha

6 ounces (170 g) asparagus, thin spears

3 scallions

1 tablespoon (15 ml) peanut oil, coconut oil, or MCT oil

1 teaspoon dark sesame oil

YIELD:
4 servings 139 calories; 6 g fat; 17 g protein; 3 g carbohydrate; 1 g dietary fiber per serving

Use a sharp knife to remove any membrane from the monkfish, then cut into thin, flat, round slices. Reserve.

In a small dish, stir together the ginger root, ketchup, and chili garlic paste. Brush this mixture over the monkfish slices. Let it sit for 5 minutes.

In the meantime, snap the ends off the asparagus where it wants to break naturally. Cut the spears into 1-inch (2.5 cm) lengths on the diagonal. Slice your scallions, too, including the crisp part of the green.

If you've got a wok, use it for this. If not, use your large, heavy skillet, but coat it first with nonstick cooking spray. Either way, put it over high heat, and add the peanut oil.

Now add the monkfish with its sauce, the asparagus, and the scallion. Stir-fry very gently, so as not to break up the fish. Cook for about 5 minutes, or until the fish is done through and the vegetables are tender-crisp.

Drizzle in the sesame oil, toss gently to combine, and serve.

This quick-and-easy dish uses jarred pesto to great advantage. You could sprinkle a little extra Parmesan on top if you like. Salad with
Italian Vinaigrette
is the obvious accompaniment.

1
1
/
2
tablespoons (22 ml) olive oil

3 tablespoons (45 g) pesto sauce