Diabetic Cookbook for Two (23 page)

1 small zucchini, finely diced

1 cup sliced fresh button mushrooms

2 medium carrots, thinly sliced

2 celery stalks, thinly sliced

1 large shallot, finely chopped

1 garlic clove, minced

1 tablespoon dried parsley

1 teaspoon dried marjoram

⅛ teaspoon salt

2 plum tomatoes, chopped

2 cups reduced-sodium chicken broth

1½ cups packed baby spinach

1.
In a large saucepan set over medium-high heat, heat olive oil.

2.
Add the chicken. Cook for 3 to 4 minutes, stirring occasionally, or until browned. Transfer to a plate. Set aside.

3.
To the saucepan, add the zucchini, mushrooms, carrots, celery, shallot, garlic, parsley, marjoram, and salt. Cook for 2 to 3 minutes, stirring frequently, until the vegetables are slightly softened.

4.
Add the tomatoes and chicken broth. Increase the heat to high. Bring to a boil, stirring occasionally. Reduce the heat to low. Simmer for 5 minutes, or until the vegetables are tender.

5.
Stir in the spinach, cooked chicken, and any accumulated juices on the plate. Cook for about 2 minutes, stirring, until the chicken is heated through.

6.
Serve hot and enjoy!

PER SERVING
Calories: 309; Total Fat: 8g; Protein: 35g; Carbohydrates: 24g; Sugars: 7g; Fiber: 10g; Sodium: 558mg

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 30 MINUTES

This hearty stew is loaded with heart-healthy fiber and plant-based protein from the small but mighty lentil. Lentils are a superstar among beans and, compared to other beans, are quick and easy to prepare. They readily absorb flavors from other foods and seasonings and can be used in a variety of dishes. Lentils also give you slow-burning energy that helps balance blood-sugar levels. Rich in protein, fiber, and iron, this delicious and satisfying stew can be served for breakfast, lunch, or dinner.

½ cup dry lentils, picked through, debris removed, rinsed and drained

2½ cups water

1 bay leaf

2 teaspoons dried tarragon

2 teaspoons dried thyme

2 garlic cloves, minced

2 medium carrots, chopped

2 medium tomatoes, diced

1 celery stalk, chopped

1 tablespoon extra-virgin olive oil

1 medium onion, diced

1 cup frozen spinach

Salt, to season

Freshly ground black pepper, to season

1.
In a soup pot set over high heat, stir together the lentils, water, bay leaf, tarragon, thyme, and garlic.

2.
Add the carrots, tomatoes, and celery. Cover. Bring to a boil. Reduce the heat to low and stir the soup. Simmer for 15 to 20 minutes, covered, or until the lentils are tender.

3.
While the vegetables simmer, place a skillet over medium heat. Add the olive oil and onion. Sauté for about 10 minutes, or until browned. Remove the skillet from the heat.

4.
When the lentils are tender, remove and discard the bay leaf. Add the cooked onion and the spinach to the soup. Heat for 5 to 10 minutes more, or until the spinach is cooked.

5.
Season with salt and pepper.

6.
Enjoy immediately.

PER SERVING
Calories: 258; Total Fat: 8g; Protein: 16g; Carbohydrates: 45g; Sugars: 14g; Fiber: 18g; Sodium: 107mg

TOSS IT TOGETHER TIP:
Cook a big pot of lentils to eat throughout the week. Add them to omelets and salads, or use in place of starchy carbs as a nutritious side to baked fish or poultry. Lentils don’t need to be soaked before cooking, but they should be washed and picked through to remove any debris. Sold whole or split, varieties include green, brown, black, yellow, red, and orange.

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 35 MINUTES

There are many more uses for pumpkin than just making a sugar-filled pie. Surprisingly, soup is one of them. The pumpkin’s bright orange color is a dead giveaway that this vegetable is loaded with the antioxidant beta-carotene and vitamin A. Pumpkin is very low in calories, high in fiber, and high in blood-pressure-regulating potassium. Combined with high-fiber, high-protein black beans, this satisfying soup is easy to make and yummy to eat.

2 teaspoons extra-virgin olive oil

1 small onion, finely chopped

1 small red bell pepper, chopped

1 garlic clove, minced

1 teaspoon ground cumin

1 cup low-sodium vegetable broth

1 cup diced tomatoes, with juice

1 cup canned black beans, drained and rinsed

1 (8-ounce) can solid-pack pumpkin

1 cup almond milk, or soy milk

½ cup frozen spinach

Salt, to season

Freshly ground black pepper, to season

Chopped fresh chives, for garnish

1.
In a medium pot set over medium heat, heat the olive oil.

2.
Stir in the onion and bell pepper. Cook for about 5 minutes, stirring, until the onion softens and turns translucent.

3.
Mix in the garlic and cumin. Cook, stirring, for 2 minutes more.

4.
Add the vegetable broth, tomatoes, black beans, pumpkin, almond milk, and spinach. Stir to combine.

5.
Season with salt and pepper.

6.
Bring the soup to a gentle boil. Reduce the heat to low. Simmer, covered, for 25 minutes.

7.
Garnish each bowl of soup with chives and enjoy!

PER SERVING
Calories: 266; Total Fat: 7g; Protein: 13g; Carbohydrates: 38g; Sugars: 10g; Fiber: 18g; Sodium: 332mg

TOSS IT TOGETHER TIP:
Canned pumpkin is a great kitchen staple to add to all sorts of dishes—from savory to sweet. Add ½ cup to your morning oats for additional creaminess, add it to smoothies and pancakes, and mix it into risottos. Pumpkin also makes a great sauce for vegetable noodles: sauté onion and garlic, add pumpkin purée, vegetable broth, and sage or rosemary.