Diabetic Cookbook for Two (49 page)

1 bunch broccoli rabe

4 cups water

1 cup broccoli florets

1 tablespoon extra-virgin olive oil

2 medium garlic cloves, minced

1 tablespoon freshly squeezed lemon juice

Salt, to season

Freshly ground black pepper, to season

2 tablespoons pine nuts

1.
Rinse the broccoli rabe well in cold water to remove any dirt particles. Tear into stalks. Set aside.

2.
In a saucepan set over high heat, bring the water to a boil.

3.
Place a colander in the sink. Add the broccoli rabe pieces and broccoli florets. Pour the boiling water over them to scald. Drain well. Set aside.

4.
In a sauté pan or skillet set over medium heat, heat the olive oil.

5.
Add the garlic. Sauté for 1 minute, or until browned.

6.
Add the broccoli rabe and broccoli florets. Toss to coat with the garlic. Cook for about 3 minutes, or until heated through.

7.
Drizzle the vegetables with the lemon juice. Season with salt and pepper.

8.
Top with the pine nuts and serve.

PER SERVING
Calories: 157; Total Fat: 14g; Protein: 4g; Carbohydrates: 6g; Sugars: 1g; Fiber: 1g; Sodium: 10mg

TOSS IT TOGETHER TIP:
Despite the name, pine nuts are not actually nuts but the seeds of the pine cone. They have been a popular source of nutrition since Paleolithic times and are used in pesto to add their distinct, delicious flavor and texture. Rich in heart-healthy fats, vitamins, and minerals, use any remaining pine nuts to make your own homemade pesto by processing with basil, garlic, and soy Parmesan cheese.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES

This simple sweet-and-sour slaw uses pre-sliced angel hair cabbage as a time saver, apple cider vinegar for a touch of sour flavor, a tart apple, and granulated stevia for a touch of sweetness. Sugar-free and high in cholesterol-lowering fiber, and vitamins A, C, and E, this dish works equally well accompanying a pork dish as it does one with Asian seasonings. To pair with an Asian dish, omit the apple and add grated fresh ginger.

2 tablespoons apple cider vinegar

1 tablespoon granulated stevia

2 cups angel hair cabbage

1 tart apple, cored and diced

½ cup shredded carrot

2 medium scallions, sliced

2 tablespoons sliced almonds

1.
In a medium bowl, stir together the vinegar and stevia.

2.
In a large bowl, mix together the cabbage, apple, carrot, and scallions.

3.
Pour the sweetened vinegar over the vegetable mixture. Toss to combine.

4.
Garnish with the sliced almonds and serve.

PER SERVING
Calories: 100; Total Fat: 4g; Protein: 3g; Carbohydrates: 16g; Sugars: 9g; Fiber: 5g; Sodium: 59mg

INGREDIENT TIP:
To get the most nutrition from the foods you eat, leave the skin and peel of vegetables intact—they contain the fiber. Apple skins contain pectin, which is a type of soluble fiber known to reduce levels of LDL “bad” cholesterol. Wash thoroughly to remove any excess debris.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES

Spring is when asparagus is at its best—fresh, local, full of taste, and loaded with vitamins and minerals. Here, fresh asparagus is sautéed with red bell peppers, seasoned with orange zest, and then lightly browned under the broiler. This creative melding of flavors pairs well with a simple broiled fish or baked chicken. For added protein, sauté a few cubes of tofu with the red peppers.

⅓ pound fresh asparagus, trimmed

1 teaspoon extra-virgin olive oil mixed with 1 teaspoon warm water

1 red bell pepper, seeded and julienned

1 tablespoon grated orange zest

Salt, to season

Freshly ground black pepper, to season

1 teaspoon granulated stevia, divided

1.
Preheat the broiler to high.

2.
In a steamer or large pot of boiling water, cook the asparagus for about 7 minutes, or until barely tender. Drain. Set aside.

3.
In a small skillet set over medium-high heat, heat the olive oil and water.

4.
Add the bell pepper. Cook for about 5 minutes, stirring frequently, until slightly softened. Remove from the heat.

5.
Stir in the orange zest. Season with salt and pepper.

6.
Evenly divided the asparagus between 2 gratin dishes. Spoon half of the red bell pepper and sauce over each. Sprinkle each with ½ teaspoon of stevia. Place the dished under the preheated broiler. Broil for 2 to 3 minutes, or until lightly browned.

7.
Serve immediately.

PER SERVING
Calories: 47; Total Fat: 2g; Protein: 1g; Carbohydrates: 5g; Sugars: 2g; Fiber: 2g; Sodium: 10mg

RECIPE TIP:
Au gratin dishes are typically used for broiling when the recipe calls for a browned or crisped topping. If you don’t have an au gratin dish, use an ovenproof skillet or ramekin.

INGREDIENT TIP:
Orange zest can be purchase in dried form, or simply grate the skin of a washed orange, and use the remaining fruit as a snack.

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

This quick and easy, cheesy broiled tomato dish features fresh tomatoes topped with high-protein nonfat ricotta cheese and fresh basil, and is cooked briefly under the broiler. A simple and uncomplicated recipe, these tomatoes make a great afternoon snack to hold you between lunch and dinner. They can also be a side to an egg dish, an accompaniment to a tuna salad wrap, or served with a piece of simply grilled fish or chicken. Vary the seasonings depending on your tastes.

2 large ripe tomatoes, halved widthwise

¼ cup nonfat ricotta cheese, divided

½ teaspoon dried basil, divided

Salt, to season

Freshly ground black pepper, to season

1.
Preheat the broiler.

2.
Top each tomato half with 1 tablespoon of ricotta cheese. Sprinkle with ⅛ teaspoon of basil. Season with salt and pepper.