Diabetic Cookbook for Two (20 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
Chock-Full-of-Vegetables Chicken Soup
DAIRY-FREE
PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES
Cioppino (chuh-pee-noh) is a fish stew popular on both U.S. coasts, as well as in Italy where the word “cioppino” originated. Cioppino, similar to bouillabaisse, a French seafood stew, applies the same cooking principle—simmer the catch of the day in a rich broth and enjoy a heart-healthy meal! The seafood assortment can vary and may include mussels, clams, scallops, halibut, or bass. The key is using extremely fresh seafood. Feel free to make substitutions based on the catch of the day at your local grocer.
2 tablespoons extra-virgin olive oil, divided
1 (4-ounce) tilapia fillet, diced
6 medium shrimp, peeled and deveined
1 small sweet onion, sliced
1 shallot, chopped
1 garlic clove, chopped
3 plum tomatoes, diced
2 teaspoons Italian seasoning
2 teaspoons hot paprika
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1½ cups water
Fresh parsley, for garnish
1.
In a large saucepan set over medium-high heat, heat 1 tablespoon of olive oil. Add the tilapia and shrimp. Cook for about 2 minutes, stirring once or twice, until just opaque. Transfer to a plate. Cover with aluminum foil to keep warm. Set aside.
2.
Add the remaining 1 tablespoon of olive oil to the pan.
3.
Add the onion, shallot, and garlic. Cook for about 2 minutes, stirring frequently, until softened.
4.
Add the tomatoes, Italian seasoning, paprika, salt, pepper, and water. Bring to a simmer. Reduce the heat to low. Maintain a simmer and cook for 5 minutes.
5.
Add the tilapia and shrimp. Return to a simmer. Cook for about 2 minutes, or until heated through.
6.
Garnish with parsley and serve.
PER SERVING
Calories: 239; Total Fat: 15g; Protein: 18g; Carbohydrates: 9g; Sugars: 2g; Fiber: 2g; Sodium: 102mg
RECIPE TIP:
Traditional cioppino calls for 1 cup of dry white wine or red wine in the broth, but many people avoid alcohol, even when cooking, for various reasons. The easiest substitute is water, but there are other delicious alternatives you can try. For dry white wine, substitute white wine vinegar, white grape juice with a bit of lemon juice, chicken broth, or vegetable broth. For the red wine, try substituting apple juice, beef broth, or tomato juice.
DAIRY-FREE • QUICK & EASY
PREP TIME: 15 MINUTES • COOK TIME: 10 MINUTES
Pork and apples have been paired together since medieval times when pigs grazed in apple orchards and autumn was the time for prepping meat for the winter months ahead. This modern-day version uses extra-lean pork to limit unhealthy fats, and high-carb noodles are replaced with angel hair coleslaw. The soup gets its sweetness from white miso, a paste made from fermented soybeans. The result is a delicious high-protein soup full of wholesome flavors.
1½ teaspoons extra-virgin olive oil
1 medium sweet onion, chopped
2 garlic cloves, minced
6 ounces extra-lean ground pork
1 tart apple, peeled, cored, and chopped
2 cups water
1 cup reduced-sodium chicken broth
2 cups angel hair coleslaw
1½ tablespoons white miso
1.
In a medium saucepan set over medium-high heat, heat the olive oil.
2.
Add the onion and garlic. Sauté for about 2 minutes, or until softened.
3.
Add the pork. Cook for about 2 minutes, stirring occasionally, until no longer pink.
4.
Stir in the apple. Cook for about 2 minutes more, stirring occasionally, until just beginning to soften.
5.
Add the water and chicken broth. Bring to a boil.
6.
Add the angel hair coleslaw. Cook for 2 minutes until softened.
7.
To a small bowl, add the miso.
8.
Remove ¼ cup of the cooking liquid from the pan and add it to the miso. Whisk until fully dissolved.
9.
Stir the miso mixture back into the soup. Remove from the heat.
10.
Serve immediately.
PER SERVING
Calories: 317; Total Fat: 15g; Protein: 21g; Carbohydrates: 29g; Sugars: 12g; Fiber: 5g; Sodium: 621mg
TOSS IT TOGETHER TIP:
One way to include the health benefits of fermented foods in your diet is to add miso to your cooking staples. Miso paste is a fantastic ingredient you can use in your daily cooking—not just in soup! Due to its health benefits, miso has gone mainstream and can be found in most major grocery stores. There are several types of miso including white, yellow, red, and black. Generally speaking, the darker the color the longer it has been fermented and the stronger the taste. Make a simple miso soup by dissolving 2 tablespoons of the paste in hot water. Miso will keep in the refrigerator for several years.
PREP TIME: 5 MINUTES • COOK TIME: 30 MINUTES
Traditional French onion soup is basically onions slowly browned combined with a simple beef broth, and topped with a toasted baguette and cheese. It’s usually served as a starter. If you think this soup is off-limits, here’s some good news! With a few simple swaps, you can enjoy this nourishing and delicious soup without worrying that it has too many carbohydrates. This recipe uses chickpeas to add body. It includes cheese, but lightens it up. You won’t even miss the bread!
1 tablespoon extra-virgin olive oil
2 medium onions, sliced
2 cups low-sodium beef broth
1 (8-ounce) can chickpeas, drained and rinsed
½ teaspoon dried thyme
Salt
Freshly ground black pepper
4 slices nonfat Swiss deli-style cheese
1.
In a medium soup pot set over medium-low heat, heat the olive oil.
2.
Add the onions. Stir to coat them in oil. Cook for about 10 minutes, or until golden brown.
3.
Add the beef broth, chickpeas, and thyme. Bring to a simmer.
4.
Taste the broth. Season with salt and pepper. Cook for 10 minutes more.
5.
Preheat the broiler to high.
6.
Ladle the soup into 2 ovenproof soup bowls.
7.
Top each with 2 slices of Swiss cheese. Place the bowls on a baking sheet. Carefully transfer the sheet to the preheated oven. Melt the cheese under the broiler for 2 minutes. Alternately, you can melt the cheese in the microwave (in microwave-safe bowls) on high in 30-second intervals until melted.
8.
Enjoy immediately.