Diabetic Cookbook for Two (36 page)

A frittata is an Italian egg-based dish similar to an omelet, without the trickiness of the flip. Having a good frittata recipe in your repertoire is an incredibly useful thing. When you need a quick and satisfying protein-rich meal, there are few things more satisfying. Frittatas are quick and easy to prepare and customizable to the vegetables you have on hand. Simply add a green salad and you are good to go.

Extra-virgin olive oil cooking spray

½ cup sliced onion

½ cup sliced green bell pepper

½ cup sliced eggplant

½ cup frozen spinach

½ cup sliced fresh mushrooms

1 tablespoon chopped fresh basil

Pinch freshly ground black pepper

½ cup liquid egg substitute

½ cup nonfat cottage cheese

¼ cup fat-free evaporated milk

¼ cup nonfat shredded Cheddar cheese

1.
Coat an ovenproof 10-inch skillet with cooking spray. Place it over medium-low heat until hot.

2.
Add the onion, green bell pepper, eggplant, spinach, and mushrooms. Sauté for 2 to 3 minutes, or until lightly browned.

3.
Add the basil. Season with pepper. Stir to combine. Cook for 2 to 3 minutes more, or until the flavors blend. Remove from the heat.

4.
Preheat the broiler.

5.
In a blender, combine the egg substitute, cottage cheese, Cheddar cheese, and evaporated milk. Process until smooth. Pour the egg mixture over the vegetables in the skillet.

6.
Return the skillet to medium-low heat. Cover and cook for about 5 minutes, or until the bottom sets and the top is still slightly wet.

7.
Transfer the ovenproof skillet to the broiler. Broil for 2 to 3 minutes, or until the top is set.

8.
Serve one-half of the frittata per person and enjoy!

PER SERVING
Calories: 168; Total Fat: 0.5g; Protein: 23g; Carbohydrates: 16g; Sugars: 10g; Fiber: 4g; Sodium: 594mg

Kung Pao Chicken and Zucchini Noodles

Chicken Parmesan

Lemon-Herb Chicken

Easy Chicken Cacciatore

Chicken Cordon Bleu

Roast Chicken with Pine Nuts and Fennel

Crispy Baked Drumsticks with Mustard Sauce

Blackened Pollock

Five-Spice Tilapia

Fish Tacos

Sesame-Crusted Halibut

Greek Scampi

Caribbean Haddock in a Packet

Asian Salmon in a Packet

Tarragon Cod in a Packet

DAIRY-FREE • QUICK & EASY

PREP TIME: 15 MINUTES • COOK TIME: 15 MINUTES

Finally, you can enjoy the distinctive, rich flavors of Kung Pao Noodles without all of the guilt. This recipe replaces high-carb egg noodles with low-calorie, high-fiber zucchini noodles. Each serving, filled with chicken and several servings of vegetables, has a flavor combination that includes salty, sweet, sour, and spicy. Topped with crushed peanuts, this dish is as nutritious as it is delicious, and hard to pass up. You just may never order takeout again.

For the noodles

2 medium zucchini, ends trimmed

For the sauce

1½ tablespoons low-sodium soy sauce

1 tablespoon balsamic vinegar

1 teaspoon hoisin sauce

2½ tablespoons water

1½ teaspoons red chili paste

2 teaspoons granulated stevia

2 teaspoons cornstarch

To make the noodles

With a spiralizer or julienne peeler, cut the zucchini lengthwise into spaghetti-like strips. Set aside.

To make the sauce

In a small bowl, whisk together the soy sauce, balsamic vinegar, hoisin sauce, water, red chili paste, stevia, and cornstarch.

Set aside.

For the chicken

6 ounces boneless skinless chicken breast, cut into ½-inch pieces

Salt, to season

Freshly ground black pepper, to season

1 teaspoon extra-virgin olive oil

1 teaspoon sesame oil

2 garlic cloves, minced

1 tablespoon chopped fresh ginger

½ red bell pepper, cut into ½-inch pieces

½ (8-ounce) can water chestnuts, drained and sliced

1 celery stalk, cut into ¾-inch dice

2 tablespoons crushed dry-roasted peanuts, divided

2 tablespoons scallions, divided

To make the chicken

1.
Season the chicken with salt and pepper.

2.
In a large, deep nonstick pan or wok set over medium-high heat, heat the olive oil.

3.
Add the chicken. Cook for 4 to 5 minutes, stirring, or until browned and cooked through. Transfer the chicken to a plate. Set aside.

4.
Return the pan to the stove. Reduce the heat to medium.

5.
Add the sesame oil, garlic, and ginger. Cook for about 30 seconds, or until fragrant.

6.
Add the red bell pepper, water chestnuts, and celery.

7.
Stir in the sauce. Bring to a boil. Reduce the heat to low. Simmer for 1 to 2 minutes, until thick and bubbling.

8.
Stir in the zucchini noodles. Cook for about 2 minutes, tossing, until just tender and mixed with the sauce.

9.
Add the chicken and any accumulated juices. Stir to combine. Cook for about 2 minutes, or until heated through.

10.
Divide the mixture between 2 bowls. Top each serving with 1 tablespoon of peanuts and 1 tablespoon of scallions. Enjoy!

PER SERVING
Calories: 335; Total Fat: 11g; Protein: 26g; Carbohydrates: 34g; Sugars: 12g; Fiber: 5g; Sodium: 595mg

INGREDIENT TIP:
Water chestnuts belong to the non-starchy, low-calorie vegetable group that can keep you fuller longer, while adding valuable B vitamins and minerals to meals. Water chestnuts have just 60 calories per ½-cup serving, so don’t worry about eating more of this nutritious vegetable if watching your weight. Add to salads, soups, wraps, or as a pizza topping.

PREP TIME: 30 MINUTES • COOK TIME: 1 HOUR

Classic chicken Parmesan, referred to colloquially as “chicken parm,” gets a makeover that uses nutrient-rich almond meal in place of traditional bread crumbs, nonfat mozzarella, and—if you dare—soy Parmesan. The cooking process is the same as when making traditional chicken Parmesan and the result is equally delicious. This is sure to be one of those “I want this tonight” recipe favorites.

Extra-virgin olive oil cooking spray

1 large egg

¼ cup almond meal

2 (6-ounce) boneless skinless chicken breast halves

1 (8-ounce) jar marinara sauce, divided

4 tablespoons nonfat shredded mozzarella cheese, divided