Diabetic Cookbook for Two (44 page)

8.
Add the shredded meat. Toss to coat with the sauce. Cook for 1 minute to reheat the meat.

9.
Spoon equal amounts of pork into the romaine lettuce leaves and enjoy!

PER SERVING
Calories: 442; Total Fat: 25g; Protein: 42g; Carbohydrates: 9g; Sugars: 6g; Fiber: 4g; Sodium: 494mg

PREP TIME: 30 MINUTES • COOK TIME: 25 MINUTES

This easy pork chop dish has a crunchy and delicious coating made with soy Parmesan cheese, almond meal, flaxseed meal, sage, and lemon peel. These more nutritious substitutions for high-carb flour and bread crumbs make this a healthy dish that will become a fast favorite.

Extra-virgin olive oil cooking spray

2 tablespoons coconut flour

¼ teaspoon salt

Pinch freshly ground black pepper

¼ cup almond meal

½ cup finely ground flaxseed meal

½ cup soy Parmesan cheese

1½ teaspoons rubbed sage

½ teaspoon grated lemon zest

2 (4-ounce) boneless pork chops

1 large egg, lightly beaten

1 tablespoon extra-virgin olive oil

1.
Preheat the oven to 425°F.

2.
Lightly coat a medium baking dish with cooking spray.

3.
In a shallow dish, mix together the coconut flour, salt, and pepper.

4.
In a second shallow dish, stir together the almond meal, flaxseed meal, soy Parmesan cheese, sage, and lemon zest.

5.
Gently press one pork chop into the coconut flour mixture to coat. Shake off any excess. Dip into the beaten egg. Press into the almond meal mixture. Gently toss between your hands so any coating that hasn’t stuck can fall away. Place the coated chop on a plate. Repeat the process with the remaining pork chop and coating ingredients.

6.
In a large skillet set over medium heat, heat the olive oil.

7.
Add the coated chops. Cook for about 4 minutes per side, or until browned. Transfer to the prepared baking dish. Place the dish in the preheated oven. Bake for 10 to 15 minutes, or until the juices run clear and an instant-read thermometer inserted into the middle of the pork reads 160°F.

PER SERVING
Calories: 618; Total Fat: 36g; Protein: 42g; Carbohydrates: 24g; Sugars: 2g; Fiber: 16g; Sodium: 1080mg

INGREDIENT TIP:
Galaxy Nutritional Foods sells a soy-based Parmesan cheese as well as a vegan Parmesan cheese. Products such as these have gone mainstream and should be easy to find. Check your grocer’s produce section where the other vegetarian products like tofu are displayed.

PREP TIME: 15 MINUTES • COOK TIME: 45 MINUTES

Meatloaf is definitely one meal you can have on a regular basis—with a few smart substitutions. The first should be for the bread crumbs, and this is easy to do. There are a number of good substitutes that provide the right consistency and taste, including almond meal and finely ground flaxseed. This recipe is just like Mom’s but without the unhealthy ingredients. Plus, it sneaks in a few extra servings of vegetables for a beautiful result that is sure to please the palate. Serve with a simple salad and a side of steamed Brussels sprouts.

Extra-virgin olive oil cooking spray

1 large egg, beaten

1 cup frozen spinach

⅓ cup almond meal

¼ cup chopped onion

¼ cup nonfat milk

¼ teaspoon salt

¼ teaspoon dried sage

2 teaspoons extra-virgin olive oil, divided

Dash freshly ground black pepper

½ pound (96 percent) extra-lean ground beef

¼ cup tomato paste

1 tablespoon granulated stevia

¼ teaspoon Worcestershire sauce

1.
Preheat the oven to 350°F.

2.
Coat a shallow baking dish with cooking spray.

3.
In a large bowl, combine the beaten egg, spinach, almond meal, onion, milk, salt, sage, 1 teaspoon of olive oil, and pepper.

4.
Crumble the beef over the spinach mixture. Mix well to combine. Divide the meat mixture in half. Shape each half into a loaf. Place the loaves in the prepared dish.

5.
In a small bowl, whisk together the tomato paste, stevia, Worcestershire sauce, and remaining 1 teaspoon of olive oil. Spoon half of the sauce over each meatloaf.

6.
Place the dish in the preheated oven. Bake for 40 to 45 minutes, or until the meat is no longer pink and an instant-read thermometer inserted into the center reads 160°F.

7.
Serve immediately and enjoy!

PER SERVING
Calories: 396; Total Fat 22g; Protein 35g; Carbohydrates 16g; Sugars 7g; Fiber 7g; Sodium 477mg

RECIPE TIP:
Ketchup is a source of hidden sugar. A good substitute is plain tomato paste mixed with a dash of granulated stevia for a touch of sweetness, a dash of Worcestershire sauce, and a bit of extra-virgin olive oil to add richness. To make this dish even healthier, consider using a vegan Worcestershire sauce to eliminate anchovies and refined sugars. Try the Easy Ketchup (
here
), too!

DAIRY-FREE

PREP TIME: 10 MINUTES, PLUS 12 HOURS MARINATING TIME • COOK TIME: 20 MINUTES

Tenderloins are considered the gold standard of beef cuts. They are tender, rich, versatile, and easier to cook than you might think. The butcher will trim the tenderloin so only the most tender meat remains. Because this cut is so tender, it should be cooked using only dry-heat methods, such as broiling and grilling. This dish includes antioxidant-rich sweet potato and cherry tomatoes to complete the meal.

1 (8-ounce) beef tenderloin filet

6 fresh sage leaves

1 garlic clove, sliced into 6 pieces

4 fresh rosemary sprigs

Dash salt

Dash freshly ground black pepper

1 medium sweet potato

12 cherry tomatoes, chopped

1 tablespoon finely chopped fresh chives

2 teaspoons extra-virgin olive oil

4 cups baby spinach, divided

1.
Cut 3 (2-inch-deep) slits in each side of the filet. Stuff 1 sage leave and 1 garlic slice into each slit. Wrap the rosemary sprigs around the filet. Season with salt and pepper. Refrigerate for 12 hours, or overnight, to allow the meat to absorb the seasoning flavors.