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Diabetes cookbook America’s Favorite Recipes
Over 100 Recipes for Diabetics
18 | Healthy American Cookbook
Spinach Omelet 3 egg whites 1 Tbsp skim milk ¹⁄₈ tsp black pepper ³⁄₄ cup chopped fresh baby spinach 1 tsp minced fresh garlic 1 Tbsp shredded reduced-fat sharp cheddar cheese In a small bowl, whisk together egg whites, milk and pepper. Lightly coat a small skillet with nonstick cooking spray and heat over medium heat until hot. Add spinach and garlic and stir occasionally. As spinach wilts, pour egg white mixture over the spinach and allow to set around the edges. With a spatula, gently lift the edges as they begin to set and tip the skillet to allow remaining liquid to run underneath. When the egg whites are completely set, sprinkle cheese on top and cook until melted. Fold the omelet in half. Serve immediately. 1 serving
Per Serving Calories: 74 Fat: 1g Saturated Fat: 0 Cholesterol: 1mg Sodium: 233mg Carbohydrates: 2g Fiber: 0 Protein: 13g
78 | Healthy American Cookbook
Grilled Turkey Burger 1 Tbsp olive oil 4 cups white button mushrooms, sliced 1 onion, chopped 3 large garlic cloves, peeled and minced 1 small tomato, chopped 1 slice white bread, cut into cubes 2 eggs 2 Tbsp chopped fresh basil leaves 2 Tbsp chopped fresh flat-leaf parsley 2 lbs lean ground turkey breast 2 Tbsp fresh lemon juice Black pepper to taste ¹⁄₈ tsp salt 10 slices reduced-fat Swiss cheese (1 oz each) 10 light whole wheat Kaiser rolls (2 oz each) In a large saucepan, heat oil over medium heat until hot. Add mushrooms and cook, stirring occasionally, about 5 minutes, or until browned. Add onion, garlic, tomato and bread cubes, and cook until onion is softened and mixture is combined well, about 10 minutes. Transfer to a bowl and chill, covered, for 20 minutes or until completely cooled. In a small bowl, add eggs, basil and parsley, and whisk until beaten well. In a large bowl, add turkey, egg mixture, mushroom mixture, lemon juice, black pepper and salt, and stir to combine well. Per Serving Form 10 patties, transfer to a plate and chill, covered, for 30 minutes. Calories: 364 Coat grill rack with cooking spray and preheat. Grill burgers for 6 minutes with grill lid open. Turn burgers, add a slice of cheese to each burger, and grill, 6 minutes more, or until meat is no longer pink. Serve on rolls with lettuce, tomato, and red onion, if desired. 10 servings
Fat: 7g Saturated Fat: 2g Cholesterol: 99mg Sodium: 482mg Carbohydrates: 35g Fiber: 2g Protein: 39g
Dinners | 87
Salmon with Salsa Verde Salsa Verde: ¹⁄₂ cup chopped flat-leaf parsley ¹⁄₂ cup blanched green herbs (basil or dill) ¹⁄₄ cup celery leaves 1 jalapeño pepper, stemmed, seeded and chopped 1 Tbsp chopped shallot 1 Tbsp capers 1 tsp anchovies, chopped Crushed red pepper flakes to taste ¹⁄₈ tsp salt Black pepper to taste ¹⁄₂ cup extra virgin olive oil Salmon: 4 salmon fillets (4 oz each), skinned 1 Tbsp extra virgin olive oil 1 tsp black pepper Make salsa verde: In a blender, combine all salsa verde ingredients and purée until smooth. Set aside 1/4 cup and refrigerate remainder for future use. (Salsa verde keeps for up to 1 week.) Cook salmon: Lightly coat a grill rack or grill pan with nonstick cooking spray and heat grill to medium-high heat. Rub salmon with oil and pepper and grill fillets face down for 3 to 4 minutes on each side. Serve each fillet with 1 tablespoon of salsa verde. 4 servings salmon; 14 servings salsa verde Portion: 1 (4 oz) salmon fillet with 1 Tbsp salsa verde
Per Serving Calories: 247 Fat: 24g Saturated Fat: 4g Cholesterol: 66mg Sodium: 116mg Carbohydrates: 1g Fiber: 0 Protein: 28g
Lite Bites
Roasted Beet and Nectarine Salad, page 40
54 | Healthy American Cookbook
Split Pea Soup 2 Tbsp canola oil 1 yellow onion, diced 1 carrot, peeled and diced 2 ribs celery, diced 2 garlic cloves, minced 12 oz dried green split peas, sorted through 6 cups low sodium vegetable broth ¹⁄₄ lb lean, low sodium baked ham, diced ¹⁄₈ tsp kosher salt 2 Tbsp chopped fresh parsley Black pepper to taste In a large saucepan, heat oil over medium-high heat until hot. Add onion, carrot and celery and sauté until vegetables are softened but not browned. Add garlic and sauté about 30 seconds. Add split peas, broth and a handful of diced ham and stir. Cover and reduce heat to simmer for 20 minutes, stirring occasionally. Add salt, 1 tablespoon of parsley and black pepper, and stir to combine. Remove from heat and let cool slightly, about 5 minutes. Transfer soup to a blender and purée soup, in batches, until smooth. Return soup to saucepan and add remaining ham, reserving a few pieces for garnish. Serve warm, garnished with remaining ham and parsley. 8 servings Per Serving Calories: 103 Fat: 4g Saturated Fat: 0 Cholesterol: 0 Sodium: 365mg Carbohydrates: 11g Fiber: 4g Protein: 5g
Make great tasting recipes for a Diabetes diet. The Healthy Diabetes Cookbook is packed with over 100 delicious recipes and mouth-watering photos. This easy-to-follow cookbook shows you how to make traditional favorites healthy. Enjoy moist blueberry muffins, hearty chili and even decadent chocolate chip cookies. Chefs from across the country share recipes that use only healthy ingredients. Hospital dietitians approved every recipe for people with diabetes. The Healthy Diabetic Cookbook is filled with high-energy breakfasts, on-the-go lunches, hearty dinners and yummy desserts.
Cook healthy, it’s easy.