Diabetic Cookbook for Two (51 page)

6.
Pour the porcini mushrooms, including their soaking water, into the skillet. Add the vegetable broth. Bring to a boil. Reduce the heat to low. Simmer for 15 minutes.

7.
Place a fine mesh strainer over a large bowl. Pour the mushroom mixture into the strainer. Reserving the liquid in the bowl. Rinse the skillet. Put it back over medium-high heat.

8.
Pour the reserved mushroom liquid into the skillet. Bring to a low boil.

9.
Add the coconut flour mixture. Stir well to combine. Continue to cook for 1 to 2 minutes more, stirring, until the gravy begins to thicken.

10.
Add the strained mushrooms to the skillet. Add salt. Season with pepper. Cook, stirring, for 1 minute more.

11.
Serve over quinoa, potatoes, or pasta, or use as a side dish.

PER SERVING
(¼ cup) Calories: 95; Total Fat: 4g; Protein: 5g; Carbohydrates: 10g; Sugars: 2g; Fiber: 4g; Sodium: 163mg

INGREDIENT TIP:
Dried mushrooms may, at first, seem expensive but, when soaked in water, they rehydrate to 6 to 8 times their dry weight! They need no refrigeration, will keep many months in the pantry (longer in the freezer), and are ready at a moment’s notice. Add to all of your favorite dishes for additional flavor.

QUICK & EASY

MAKES 2½ CUPS • PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES

Tofu is the perfect ingredient for casseroles, stir-fries, curries, lasagna, puddings, pies, and smoothies. It also makes an excellent base for sauces. High in protein with no saturated fat, cholesterol, or carbs, this plant-powered source of nutrition has a neutral taste that takes on the flavors of the herbs and spices used to season it. This delicious and creamy cilantro sauce works well over vegetables, pasta, grains, or beans.

1 pound firm tofu, drained, cut into 8 pieces

¼ cup plain nonfat Greek yogurt

1 teaspoon stone-ground mustard

3 tablespoons freshly squeezed lemon juice

1 tablespoon coarsely chopped fresh cilantro

1 garlic clove, minced

¼ teaspoon salt

¼ teaspoon paprika

1.
Prepare a steamer.

2.
In steamer basket, place the tofu. Steam for 3 to 5 minutes. Set aside.

3.
In a blender, purée the yogurt, mustard, lemon juice, cilantro, garlic, salt, and paprika.

4.
Add in 1 piece of tofu at a time and blend until smooth. Continue until all the tofu is blended in.

5.
Serve warm.

PER SERVING
(¼ cup) Calories: 39; Total Fat: 2g; Protein: 5g; Carbohydrates: 0g; Sugars: 0g; Fiber: 0g; Sodium: 65mg

INGREDIENT TIP:
Firm tofu is a good choice when you want a sauce with a thicker consistency. Silken tofu is best suited for smoothies, puddings, and desserts. Extra-firm tofu is the best choice for stir-fries and for crumbling in place of cheese in lasagna.

DAIRY-FREE • QUICK & EASY

MAKES 1 CUP • PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES

If you have been searching for a low-carb, sugar-free barbecue sauce to use with your favorite recipes, look no further. This recipe uses plain tomato sauce and paste with a touch of mustard, paprika, and liquid smoke to give it characteristic barbecue flavors. Natural plant-based stevia is added for a hint of sweetness. Adjust the seasonings according to your taste preferences and enjoy this healthy alternative on all your favorite barbecued foods.

½ cup tomato sauce

2 tablespoons tomato paste

1 tablespoon balsamic vinegar

½ teaspoon dry mustard

1 garlic clove, minced

½ teaspoon smoked paprika

1 teaspoon liquid smoke

1 tablespoon granulated stevia

⅛ teaspoon salt

Freshly ground black pepper, to season

1.
To a food processor or blender, add the tomato sauce, tomato paste, balsamic vinegar, dry mustard, garlic, smoked paprika, liquid smoke, stevia, and salt. Season with pepper. Blend for about 1 minute, or until smooth.

2.
To a small saucepan set over medium-low heat, transfer the blended ingredients. Cover and bring to a light boil. Boil for 5 minutes. Remove from the heat.

3.
Cool the sauce and refrigerate in an airtight container for up to 2 weeks.

PER SERVING
(¼ cup) Calories: 42; Total Fat: 0g; Protein: 2g; Carbohydrates: 9g; Sugars: 5g; Fiber: 2g; Sodium: 393mg

INGREDIENT TIP:
Liquid smoke really is made from smoke. Chips or sawdust from hardwoods such as hickory or mesquite are burned at high temperatures, and particles of smoke are collected in condensers. The resulting liquid is concentrated for a stronger flavor. A little goes a long way, so experiment with quantities in recipes. Use liquid smoke to add a smoky flavor to meatloaf, fajitas, pulled pork, pasta, potatoes, and steak dishes.

DAIRY-FREE • QUICK & EASY

MAKES 2 CUPS • PREP TIME: 1 MINUTE • COOK TIME: 5 MINUTES

Why eat cranberry sauce out of a can when you can whip up this nutritious and naturally sweetened sauce in a jiffy? Both fresh and frozen cranberries are available year-round at most supermarkets, and either works well in this recipe. The berries are simply boiled, processed gently, and sweetened with stevia to make this sauce. Full of antioxidants and vitamin C, this will boost the flavor of any dish. Serve as a side to grilled or baked fish, mix into oatmeal, add to pancakes, or proudly serve at your next holiday meal.

2 cups fresh cranberries, or frozen cranberries

1 tablespoon granulated stevia

¾ cup water

1.
In a 4-quart saucepan set over medium heat, mix together the cranberries, stevia, and water. Cook for 1 minute, stirring constantly until the stevia dissolves. Bring to a boil. Cook for about 5 minutes more, or until the skins burst.

2.
To a food processor or blender, transfer the cooked cranberries. Pulse gently for about 30 seconds.

3.
Serve warm or chilled.