Diabetic Cookbook for Two (48 page)

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES

If you aren’t a fan of salads, try sautéing the greens. This quick and easy recipe is a simple sauté of prewashed bagged spinach with garlic and balsamic vinegar. Balsamic vinegar and its sweet, sour, woody taste goes nicely with a number of dishes, savory and sweet alike. Finished with vitamin E-rich almonds, this nutritious side dish is low in calories and sure to become a favorite. Serve with any type of meat, beans, or over grains.

2 teaspoons extra-virgin olive oil

2 tablespoons sliced almonds

2 garlic cloves, minced

2 (5-ounce) bags prewashed spinach

2 teaspoons balsamic vinegar

⅛ teaspoon salt

2 tablespoons soy Parmesan cheese

Freshly ground black pepper, to season

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

2.
Add the almonds and garlic. Cook for 30 seconds, stirring, or until fragrant.

3.
Add the spinach. Cook for about 2 minutes, stirring, until just wilted. Remove the pan from the heat.

4.
Stir in the balsamic vinegar and salt.

5.
Sprinkle with the soy Parmesan cheese. Season with pepper and serve immediately.

PER SERVING
Calories: 148; Total Fat: 9g; Protein: 8g; Carbohydrates: 8g; Sugars: 1g; Fiber: 3g; Sodium: 243mg

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 25 MINUTES

Kale is braised with pungent and spicy ginger and garnished with sesame seeds in this recipe. Because each food has a different array of phytochemicals, vitamins, and minerals, it is good for your health and your body to mix it up, eating different types of foods within the same food group. While all greens are nutritious, kale is higher in protein, calcium, and vitamins A, C, and K than most other greens. Because it is heavier and denser when cooked, it retains more texture than softer greens like spinach. For an added crunch and extra calcium, sesame seeds top off the finished dish.

¼ cup balsamic vinegar

1 garlic clove, minced

2 teaspoons chopped fresh ginger

6 cups (2 bunches) chopped kale, thoroughly washed and stemmed

¼ cup water, plus additional as needed

1 tablespoon sesame seeds

1.
In a saucepan set over medium heat, whisk together the balsamic vinegar, garlic, and ginger. Cook for 5 minutes.

2.
Add the kale. Stir to combine. Cook for 10 to 15 minutes, or until wilted.

3.
Add the water. Cover and simmer for 2 minutes, adding more water as needed to keep the kale from sticking. Uncover and cook for 1 to 2 minutes more, or until any remaining liquid evaporates.

4.
Sprinkle with the sesame seeds and serve.

PER SERVING
Calories: 135; Total Fat: 5g; Protein: 7g; Carbohydrates: 20g; Sugars: 6g; Fiber: 4g; Sodium: 46mg

TOSS IT TOGETHER TIP:
Add leftover sesame seeds to hot cereals or baked goods, or use as a topping for salads, roasted vegetables, sautéed beans, and roasted meats. If you are short on time or concerned about spoilage, skip the fresh ginger and buy a jar of minced ginger. It keeps in the refrigerator and you’ll have it on hand to add to your all of your favorite recipes.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES

Tender, flexible green beans are a vegetarian’s delight. Green beans, also known as string beans or snap beans, are fat free, very low in calories, and low in carbohydrates. Green beans have impressive amounts of antioxidants and even provide cardiovascular benefits. Rich in fiber, folate, and vitamins A and C, this recipe pairs this tasty bean with rich-tasting sun-dried tomatoes and red peppers for a delectable accompaniment to baked or grilled meats, or as a topping for grains.

8 ounces fresh green beans, broken into 2-inch pieces

6 sun-dried tomatoes (not packed in oil), halved

1 medium red bell pepper, cut into ¼-inch strips

1 teaspoon extra-virgin olive oil

Salt, to season

Freshly ground black pepper, to season

1.
In a 1-quart saucepan set over high heat, add the green beans to 1 inch of water. Bring to a boil. Boil for 5 minutes, uncovered.

2.
Add the sun-dried tomatoes. Cover and boil 5 to 7 minutes more, or until the beans are crisp-tender, and the tomatoes have softened. Drain. Transfer to a serving bowl.

3.
Add the red bell pepper and olive oil. Season with salt and pepper. Toss to coat.

4.
Serve warm.

PER SERVING
Calories: 90; Total Fat: 2g; Protein: 4g; Carbohydrates: 16g; Sugars: 9g; Fiber: 5g; Sodium: 220mg

TOSS IT TOGETHER TIP:
Serve this dish with hummus for a healthy fast lunch or light supper. Try it topped with Parmesan cheese or nonfat ricotta cheese and fresh basil for a Mediterranean-inspired dish, or serve as a side for frittatas or other egg-based dishes.

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 5 MINUTES

This dish is a mix of broccoli florets and broccoli rabe (pronounced
rob
) sautéed simply with garlic. Broccoli rabe looks like broccoli with long, thin, leafy stalks topped with small florets, but is part of the turnip family. Sometimes referred to as rapini, this elegant and nutritious staple will be right at home in your kitchen. Topped with crunchy, buttery-tasting pine nuts and a squeeze of lemon, this dish is high in antioxidants, phytochemicals, vitamins A and C, and fiber.