Diabetic Cookbook for Two (29 page)

PER SERVING
Calories: 282; Total Fat: 19g; Protein: 7g; Carbohydrates: 30g; Sugars: 3g; Fiber: 5g; Sodium: 208mg

Stuffed Acorn Squash

The Ultimate Veggie Burger

Quinoa–White Bean Loaf

Lemony Spinach-Tofu Bake

Italian Tofu with Mushrooms and Peppers

Asparagus, Sun-Dried Tomato, and Green Pea Sauté

Broccoli-Tofu Stir-Fry

Gingered Tofu and Greens

Stuffed Peppers

Edamame Falafel with Roasted Vegetables

Seitan Curry

Chickpea-Spinach Curry

Cashew-Kale and Chickpeas

Grilled Vegetables on White Bean Mash

Lentil and Cheese Burritos

Cheesy Zucchini Patties

Sautéed Spinach and Lima Beans

Soybeans with Plums and Peppers

Black-Eyed Pea Sauté with Garlic and Olives

Easy Cheesy Vegetable Frittata

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 1 HOUR

Acorn squash is a nutritious fall vegetable, which, unfortunately, is typically cooked with a filling of brown sugar and maple syrup. This recipe uses high-protein quinoa, phytochemical-rich vegetables, and crunchy pistachios to create a convenient dish that even comes in its own serving “bowl.”

1 acorn squash, halved and seeded

½ cup water, plus more as needed

¼ cup uncooked quinoa, thoroughly rinsed

1 tablespoon extra-virgin olive oil

¼ cup diced onion

1 garlic clove, chopped

½ cup broccoli florets

½ cup frozen peas

Salt, to season

Freshly ground black pepper, to season

4 tablespoons chopped pistachios, divided

1.
Preheat the oven to 425°F.

2.
In a large baking dish, place the acorn squash halves cut-side down. Add 1 inch of water to the dish. Place the dish in the preheated oven. Bake for 45 minutes, or until tender.

3.
In a small pot set over high heat, bring the water to a boil.

4.
Add the quinoa. Reduce the heat to low. Simmer for about 15 minutes, covered, or until tender and all the water is absorbed. Let cool. Fluff with a fork.

5.
In a medium saucepan set over medium heat, add the olive oil, onion, and garlic. Sauté for 3 to 4 minutes.

6.
Add the broccoli and peas. Cook for about 4 minutes, or until the vegetables are tender.

7.
Add the cooked quinoa to the sautéed vegetables. Season with salt and pepper.

8.
Spoon half of the mixture into each acorn half.

9.
Garnish each half with about 2 tablespoons of pistachios.

10.
Serve hot and enjoy!

PER SERVING
Calories: 300; Total Fat: 11g; Protein: 9g; Carbohydrates: 45g; Sugars: 4g; Fiber: 8g; Sodium: 67mg

INGREDIENT TIP:
Roast acorn squash seeds by scooping them out, dry on a paper towel, toss with extra-virgin olive oil, and salt, if desired. Preheat the oven to 350°F. Line a baking sheet with parchment paper and spread the seeds in a single layer. Bake for 3 to 5 minutes.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

Meat-based burgers are high in unhealthy fats, cholesterol, and sodium. So, swapping that for a vegetarian burger just makes good sense for your health. The problem is that most homemade veggie patties are made from a mix of grains, veggies, and a few beans, so they end up being mostly carbohydrates, not protein. Then, if you put your carb burger on a bun, well, you get the idea. To solve this conundrum, this recipe uses beans, vegetables, and high-protein hemp hearts, which add a nutty flavor and texture for an undeniably delicious vegetarian “burger.”

¾ cup shelled edamame

¾ cup frozen mixed vegetables, thawed

3 tablespoons hemp hearts

2 tablespoons quick-cook oatmeal

¼ teaspoon salt

¼ teaspoon onion powder

¼ teaspoon ground cumin

1 scallion, sliced

2 teaspoons chopped fresh cilantro

2 tablespoons coconut flour

2 large egg whites

Extra-virgin olive oil cooking spray

1.
In a food processor, combine the edamame, mixed vegetables, hemp hearts, oatmeal, salt, onion powder, cumin, scallion, cilantro, coconut flour, and egg whites. Pulse until blended, but not completely puréed. You want some texture.

2.
Spray a nonstick skillet with cooking spray. Place it over medium-high heat.

3.
Spoon half of the mixture into the pan. Using the back of a spoon, spread it out to form a patty. Repeat with the remaining half of the mixture.

4.
Cook for 3 to 5 minutes, or until golden, and flip. Cook for about 3 minutes more, or until golden. Turn off the heat.

5.
Transfer to serving plates and enjoy!

PER SERVING
Calories: 303; Total Fat: 10g; Protein: 22g; Carbohydrates: 35g; Sugars: 9g; Fiber: 7g; Sodium: 191mg

TOSS IT TOGETHER TIP:
Hemp seeds, also known as hemp hearts when shelled, are one of the most nutritious seeds you can eat. They are loaded with protein, heart-healthy omega-3 fats, fiber, vitamin E, and minerals like magnesium and zinc. One serving (about 3 tablespoons) contains 11 grams of protein, making them a great food to boost the nutrient power of your diet. Mix them into yogurt and hot cereal, add them to pancakes or scrambled eggs, toss on salads, and sprinkle on steamed vegetables.