Diabetic Cookbook for Two (42 page)

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES

Why order Chinese take-out when it’s so fun to make it yourself? This tasty recipe is lower in salt and unhealthy fat than most take-out meals, plus you can add your favorite vegetables or use whatever you have on hand. Economical, and much better for your health and waistline, this quick-and-easy pork stir-fry uses a simple yet delicious sauce to coat the meat and vegetables. Finished with crunchy cashews for additional heart-healthy fats, this dish comes together quickly, but tastes like you fussed.

2 tablespoons extra-virgin olive oil

2 garlic cloves, minced

1 (½-inch) piece fresh ginger, peeled, thinly sliced

¼ pound lean pork, thinly sliced

2 teaspoons low-sodium soy sauce

1 teaspoon granulated stevia

1 teaspoon sesame oil

1 cup snow peas

1 medium red bell pepper, sliced

6 whole fresh mushrooms, sliced

2 scallions, chopped

1 tablespoon Chinese rice wine

2 tablespoons chopped cashews, divided

1.
In a large skillet or wok set over medium-high heat, heat the olive oil.

2.
Add the garlic and ginger. Sauté for 1 to 2 minutes, or until fragrant.

3.
Add the pork, soy sauce, and stevia. Cook for 10 minutes, stirring occasionally.

4.
Stir in the sesame oil, snow peas, bell pepper, mushrooms, scallions, and rice wine. Reduce the heat to low. Simmer for 4 to 8 minutes, or until the pork is tender.

5.
Divide between 2 serving plates, sprinkle each serving with 1 tablespoon of cashews and enjoy!

PER SERVING
Calories: 426; Total Fat: 28g; Protein: 30g; Carbohydrates: 15g; Sugars: 4g; Fiber 3g; Sodium: 308mg

INGREDIENT TIP:
When buying fresh ginger, it should feel rock hard and the tan skin should look smooth and taut. Any root with wrinkled-looking skin should be avoided. It’s best to buy a small amount at a time and store it in a plastic bag in the refrigerator’s vegetable crisper. A good alternative to fresh ginger is finely grated or minced jarred ginger. Freshly grated ginger and jarred ginger are interchangeable in recipes. Depending on how often you make recipes calling for ginger, jarred may be the best choice for you.

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 1 HOUR, 30 MINUTES

Is there a more perfect combination than pork, cabbage, and apples? Usually the cabbage comes in the form of sauerkraut, but it is just as easily sautéed with some onions and seasonings. Add a few crisp, tart apples for a sweet and sour punch and you have a healthy, satisfying meal—perfect for a chilly winter night. Serve with a green salad, or pair with Cauliflower “Mashed Potatoes” (
here
) and roasted asparagus for a fabulous gourmet-like meal.

2 tablespoons extra-virgin olive oil

2 (4-ounce) pork chops

½ medium head cabbage, quartered

2 onions, each quartered

1 tart apple, peeled, cored, and chopped

2½ cups water, divided

2 garlic cloves, crushed

2 teaspoons Worcestershire sauce

½ teaspoon salt

½ teaspoon freshly ground black pepper

2 tablespoons coconut flour

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

2.
Add the pork chops. Cook for about 10 minutes per side, or until well-browned on each side.

3.
Add the cabbage, onions, apple, 2 cups of water, garlic, Worcestershire sauce, salt, and pepper. Bring to a boil. Reduce the heat to medium-low. Cover and simmer for 45 minutes to 1 hour, or until the pork chops are completely tender.

4.
Transfer the pork and vegetable mixture to a serving platter, leaving as much liquid in the skillet as possible. Return the skillet to the heat.

5.
In a small bowl, whisk together the remaining ½ cup of water and the coconut flour.

6.
Raise the heat under the skillet to medium-high. Pour the coconut flour mixture into the liquid remaining in the skillet. Cook for 1 to 2 minutes, stirring constantly, until the gravy thickens and begins to boil. Reduce the heat to low. Simmer for 5 minutes more.

7.
Pour the gravy over the pork and vegetable mixture.

8.
Serve immediately.

PER SERVING
Calories: 448; Total Fat: 25g; Protein: 30g; Carbohydrates: 38g; Sugars: 13g; Fiber: 16g; Sodium: 390mg

DAIRY-FREE

PREP TIME: 15 MINUTES, PLUS 1 HOUR MARINATING TIME • COOK TIME: 10 MINUTES

This delicious recipe takes advantage of Mexico’s gift to high-flavor cooking: chipotle peppers in adobo sauce. Typically sold in 7-ounce cans in the international foods section of many supermarkets, these peppers pack in gobs of smoky, chocolatey, slightly sweet, piquant flavor. Chipotles are just jalapeño peppers that have been dried and smoked. They are most often packed in adobo sauce, which is a smooth tomato-vinegar blend spiked with garlic, onion, and various spices. Flavorful and nutritious, these pork tacos offer an authentic taste of Mexico.

8 ounces boneless skinless pork tenderloin, thinly sliced, ¼-inch thick, across the grain

Pinch salt

⅓ cup ancho chile sauce

2 tablespoons chipotle purée (see Recipe Tip)

¼ cup freshly squeezed lime juice

2 (6-inch) soft low-carb corn tortillas, such as La Tortilla

4 tablespoons diced tomatoes, divided

1 cup shredded lettuce, divided

½ avocado, sliced

4 tablespoons salsa, divided

1.
Sprinkle the pork slices with salt. Set aside.

2.
In a small bowl, stir together the ancho chile sauce, chipotle purée, and lime juice. Reserve 3 tablespoons of the marinade. Set aside.

3.
In a large sealable plastic bag, add the pork. Pour the remaining marinade over it. Seal the bag, removing as much air as possible. Marinate the meat for 20 minutes to 1 hour at room temperature, or refrigerate for several hours. Turn the meat twice while it marinates.

4.
Place a small nonstick skillet over medium heat. Have a large piece of aluminum foil nearby.

5.
Working with one tortilla at a time, heat both sides in the skillet until they puff slightly. As they are done, stack the tortillas on the foil. When they are all heated, wrap the tortillas in the foil.

6.
Preheat the broiler.

7.
Adjust the rack so it is 4 inches from the heating element.

8.
Remove the pork slices from the marinade. Discard the marinade. Place the pork on a rack set over a sheet pan.

9.
Place the pan in the oven. Broil for 3 to 4 minutes, or until the edges of the pork begin to brown. Remove from the oven. Turn and brush the pork with the reserved marinade. Broil the second side for 3 minutes, or until the pork is just barely pink inside.

10.
Place the foil packet with the tortillas in the oven to warm while the pork finishes cooking.

11.
To serve, pile each tortilla with a few slices of pork. Top each with about 2 tablespoons of diced tomato, ½ cup of shredded lettuce, half of the avocado slices, and about 2 tablespoons of salsa.