The Blood Sugar Solution Cookbook (17 page)

This one-dish meal couldn’t be any easier to make or more satisfying. The ginger adds warmth and is a potent digestive aid. Make sure to garnish with cashews and scallions.

1.
Season the chicken to taste with salt and black pepper. Mix the chicken, ginger, garlic, and tamari in a medium bowl. Set aside to marinate.

2.
Heat 1 tablespoon of the oil in a wok over medium-high heat. After a minute add the kale to the wok and season it to taste with salt. Stir-fry the kale until it is just cooked through, 4–5 minutes. Transfer the kale to a platter.

3.
Add the remaining 2 tablespoons oil to the wok and stir-fry the carrots until they soften slightly, 5–6 minutes.

4.
Add the chicken and stir-fry until it’s firm and cooked through, 3–4 minutes. Turn off the heat and mix in the scallions and cashews. Pour the stir-fried chicken mixture over the kale and serve. Any leftover chicken and greens can be refrigerated for up to 4 days.

Nutritional analysis per serving (4 ounces chicken):
calories 277, fat 15 g, saturated fat 3 g, cholesterol 48 mg, fiber 2 g, protein 21 g, carbohydrate 16 g, sodium 132 mg

Winter squash, such as delicata, butternut, and acorn, are loaded with colorful carotenoids that are good for the eyes, heart, and lungs. Their sweet, buttery, nutty, creamy flavors make them a delicious addition to many different meals.

1.
Preheat the oven to 350°F.

2.
Brush the cut sides of the squash with 1 teaspoon of the oil. Place the squash, cut sides down, on a baking sheet and roast for 20–25 minutes. The squash is cooked when a knife slides into the flesh easily when pierced. Let the squash cool and remove the skin. Dice the squash into 1-inch cubes and reserve.

3.
Heat 1 teaspoon of the oil in a large sauté pan over medium heat. Add the Swiss chard and cook until it wilts, 5–6 minutes. Transfer the greens to a platter.

4.
Lay out a 12-inch length of plastic wrap and place the chicken breasts in the center of the plastic wrap. Cover the chicken with a second piece of plastic wrap and pound them with a kitchen mallet until they are about ¼ inch thick.

5.
Sprinkle both sides of the chicken breasts with almond meal and salt and black pepper to taste, and set them on a plate.

6.
Heat the remaining 4 teaspoons oil in a large sauté pan over medium-high heat. Swirl the oil in the pan to coat the bottom evenly. Carefully add the chicken breasts and cook them for 5 minutes per side.

7.
While the chicken cooks, combine the broth, lemon juice, and rosemary in a small bowl and stir until well mixed.

8.
When the chicken is golden brown on both sides and cooked through, add the lemon-rosemary mixture to the pan and cook until the sauce reduces and coats the chicken, 2–3 minutes. Serve the chicken on top of the cooked greens with the roasted squash alongside. Any leftover chicken and vegetables can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 chicken breast, 2 cups vegetables):
calories 238, fat 10 g, saturated fat 2 g, cholesterol 60 mg, fiber 8 g, protein 26 g, carbohydrate 15 g, sodium 479 mg

The garam masala adds a satisfying intensity to the flavors infusing the chicken. The chickpeas and cauliflower soak up the spices and turn a beautiful, rich color.

1.
Preheat the oven to 350°F.

2.
Heat the oil in a large Dutch oven over medium-high heat. Add the chicken pieces and cook them, stirring occasionally, until brown, 3–4 minutes.

3.
Add the onion, garlic, cauliflower, chickpeas, broth, pomegranate molasses, and garam masala, and stir until well mixed.

4.
Cover the pot and place it on the bottom rack of the oven. Cook until the vegetables are tender and the chicken is cooked through, about 25 minutes.

5.
Transfer the chicken and vegetables to a serving dish and garnish with the chopped cashews. Any leftover chicken and vegetables can be refrigerated for up to 3 days.

Nutritional analysis per serving (1¼ cups):
calories 515, fat 17 g, saturated fat 1 g, cholesterol 17 mg, fiber 7 g, protein 45 g, carbohydrate 47 g, sodium 960 mg

The lime in this dish is incredibly fragrant and fresh. D-limonene is found in lime zest and is known to inhibit cancer and boost immunity.

MAKE THE RICE:

Heat the water in a small saucepan over high heat. When it boils, add the rice and reduce the heat to low. Cover the pot and simmer until all the liquid has evaporated and the rice is tender, 35–45 minutes. Turn off the heat and allow the rice to steam for 3 minutes with the lid on. Fluff the rice and set aside.

MAKE THE TURKEY:

1.
In a small bowl, whisk together the lime juice and zest, broth, arrowroot, and garam masala until evenly mixed. Set aside.

2.
Heat the oil in a large cast-iron pan over medium-high heat. Add the turkey to the pan and season to taste with salt and black pepper. Cook, turning occasionally, until brown, about 5 minutes.

3.
Add the bell pepper, eggplant, onions, carrots, and garlic, and cook until the vegetables are tender but still crisp, 4–5 minutes.

4.
Pour in the sauce and toss the turkey and vegetables until they are evenly coated in the sauce. Remove from the heat.

5.
Spread out the rice on a platter to form a bed. Spoon the turkey and vegetables over the rice. Any leftover turkey and vegetables can be stored in the refrigerator for up to 3 days.

Nutritional analysis per serving (4 ounces turkey, 1½ cups vegetables, ½ cup rice):
calories 359, fat 6 g, saturated fat 1 g, cholesterol 71 mg, fiber 5 g, protein 32 g, carbohydrate 43 g, sodium 194 mg

The addition of button mushrooms and fresh sage boosts the antioxidant value of these delicious burgers.

MAKE THE VEGETABLES:

1.
Preheat the oven to 400°F.

2.
Place the Brussels sprouts and sweet potato wedges in a roasting pan and drizzle them with the oil. Season the vegetables to taste with salt and black pepper, and place them in the oven for 30 minutes until lightly browned.

MAKE THE BURGERS:

1.
While the vegetables are roasting, in a medium bowl combine all of the burger ingredients except for the oil. Mix everything together until the vegetables are evenly distributed throughout the meat.

2.
Form the mixture into four equal patties. Grease a baking sheet with the oil and place the patties on the baking sheet.

3.
Roast the turkey burgers for 15 minutes, flipping them once halfway through the cooking. (You can also grill the burgers for approximately 7–8 minutes on each side.)

4.
Serve the burgers with the roasted vegetables on the side. Leftover uncooked patties and vegetables can be stored in the refrigerator for up to 2 days.

Nutritional analysis per serving (1 burger, 1 cup vegetables):
calories 494, fat 21 g, saturated fat 3 g, cholesterol 84 mg, fiber 7 g, protein 27 g, carbohydrate 34 g, sodium 231 mg

For those nights when a simple yet deeply satisfying meal is desired, choose this casserole for your friends and family. Use grass-fed beef to increase your omega-3 fat intake. Make your own salsa or buy it fresh.

MAKE THE STEW:

1.
Preheat the oven to 350°F.

2.
Heat the oil in a medium oven-safe pot over medium-high heat. Add the beef, season to taste with salt and black pepper, and break it up as it cooks. Once most of the beef has browned, after 8–10 minutes, add the onions and cook them in the beef juices until soft.

3.
Toss the carrots and cabbage into the pan and pour in the broth. When it boils, add the rice, turn off the heat, and cover the pot with a tight-fitting lid.

4.
Put the pot in the oven and bake for 1 hour.

MAKE THE SALSA:

Combine all of the ingredient for the salsa in a small bowl and mix well. Season to taste with salt and let it sit for 30–40 minutes while the casserole finishes cooking.

ASSEMBLE THE STEW:

Remove the pot from the oven and pour the casserole into a serving dish. Serve garnished with a tablespoon or two of the fresh salsa on each portion. Leftovers can be stored in the refrigerator for up to 4 days.

Nutritional analysis per serving (1
cups):
calories 232, fat 6 g, saturated fat 2 g, cholesterol 38 mg, fiber 4 g, protein 16 g, carbohydrate 28 g, sodium 366 mg