COOKING LIGHT/American Diabetes Association - Delicious Recipes for Diabetes
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QUINOA
Khan, A. Fiber in Quinoa. 2014. http://www.livestrong.com/article/380474-fiber-in-quinoa/
RED BELL PEPPERS
Bell Peppers. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?dbid=50&tname=foodspice
Brody B. Pepper Power: Nutrition and Other Benefits. WebMD. 2014. http://www.webmd.com/diet/peppers-health-benefits
Vitamin A. National Institutes of Health. 2013. http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
SOY
Friedman M, Brandon D. Nutritional and Health Benefits of Soy Products. Journal of Agriculture and Food Chemistry. 2001. http://pubs.acs.org/doi/full/10.1021/jf0009246
TOMATOES
Magee E. Health Properties of Tomatoes. WebMD. http://www.webmd.com/food-recipes/health-properties-tomatoes
Godman H. Lycopene-rich tomatoes linked to lower stroke risk. Harvard Health Publications. 2012. http://www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400
WHOLE GRAINS: BARLEY, BROWN RICE, BULGUR, WHEAT
Diabetes Superfoods. American Diabetes Association. 2015. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html
Enriched flour. Wikipedia. http://en.wikipedia.org/wiki/Enriched_flour
YOGURT, FAT-FREE
Magee E. Answers to Your Questions about Probiotics. WebMD. 2009. http://www.webmd.com/diet/answers-to-your-questions-about-probiotics?page=1
The Benefits of Yogurt. WebMD. http://www.webmd.com/diet/benefits-of-yogurt?page=2
RECIPE INDEX
APPETIZERS, SNACKS, AND CONDIMENTS
Artichoke, Spinach, and White Bean Dip
Broccoli Pesto Bruschetta
Creamy Avocado Spread
Cucumber-Thyme Relish
Fresh Salsa
Hot Fiesta Dip
Mini Pizza Margheritas
Peanut-Sesame Sauce
Pesto Hollandaise
Prosciutto-Melon Bites
Rosemary-Garlic White Bean Spread
Southwest Melon Salsa
Texas Caviar
Tomato-Avocado Dip
BREAKFAST
Bacon and Cheddar Oatmeal
Banana-Blueberry Smoothies
Blueberry Waffles
Breakfast Grano Parfaits
Breakfast Quinoa
Cast-Iron Breakfast Pizza
Caprese Eggs Benedict
Flaxseed-Buttermilk Pancakes
Huevos Rancheros Soft Tacos
Peanut and Banana Oatmeal
Spinach Frittata with Feta Cheese
DESSERTS
Cantaloupe Sherbet
Chewy Date-Apple Bars
Chocolate-Almond Cookies
Fresh Fruit with Strawberry Sauce
Peach Melba Parfaits
Peanut Butter Cookies
Raspberry Parfaits
Summer Berry Medley with Limoncello and Mint
White Chocolate Mousse
FISH
Broiled Salmon with Marmalade-Dijon Glaze
Fresh Tuna Tacos
MEATLESS MAIN DISHES
Arugula, White Bean, and Sun-Dried Tomato Cream Quesadillas
Asian Stir-Fry Quinoa Bowl
Spinach-Artichoke Pasta with Vegetables
Strawberry, Pistachio, and Goat Cheese Pizza
MEATS (BEEF, LAMB, PORK)
Chipotle Grilled Pork Tenderloin with Strawberry-Avocado Salsa
Flank Steak and Edamame with Wasabi Dressing
Individual Salsa Meat Loaves
Quick Curried Beef
Smothered Pepper Steak
Soba with Marinated Beef and Tomatoes
Steak Florentine
Thai Basil Beef with Rice Noodles
POULTRY
Chicken and Asparagus in White Wine Sauce
Pan-Seared Chicken Thighs with Lemon and Tomatoes
Speedy Chicken and Cheese Enchiladas
SALADS
Baby Arugula, Pear, and Gorgonzola Salad
Chickpea, Feta, and Orzo Salad
Coriander-Crusted Beef Salad with Black Bean Salsa
Couscous, Sweet Potato, and Black Soybean Salad
Creamy Blueberry-Chicken Salad
Grilled Salmon and Spinach Salad
Orange Salad with Arugula and Oil-Cured Olives
Raspberry and Blue Cheese Salad
Spicy Bean and Quinoa Salad with “Mole” Vinaigrette
Spinach-Strawberry Salad
Thai Chicken Salad
SANDWICHES
Asparagus-and-Spinach Toasts with Fontina Cheese
Avocado BLT
Goat Cheese and Roasted Pepper Panini
Grilled Salmon and Avocado Pitas
Open-Faced Chicken Sandwiches with Artichoke Pesto
Open-Faced Salmon Sandwiches with Tomato and Avocado
Succotash Burritos
Turkey Cobb Salad Roll-Ups
Turkey Pitas with Tahini-Yogurt Sauce
SIDES
Asparagus with Balsamic Tomatoes
Balsamic Broccoli Rabe
Broccoli with Quinoa and Bacon
Garlicky Sautéed Kale
Kale and Quinoa Pilaf
Mashed-Potato Cakes with Onions and Kale
Multigrain Pilaf
Peanut-Sesame Noodles
Sesame-Broccoli Stir-Fry
Spicy Brown Rice
Spinach and Onion Couscous
Zesty White Beans and Tomatoes
SOUPS
Black Bean Soup
Chipotle Chicken Tortilla Soup
Poblano-Tomato Soup
Pork, Bean, and Escarole Soup
On-the-Go Solutions
When you’re on the move, skip the drive-through or cafeteria, and try these super simple breakfast and lunch recipes that are as healthy as they are easy to pack.
Egg and Veggie Wrap: Fill a small whole-wheat tortilla with sautéed vegetables like bell peppers and onions and scrambled eggs or egg whites. Wrap and go.
Cottage Cheese and Raspberries: Stir ½ cup fresh or frozen raspberries into 1 cup fat-free cottage cheese, and carry in a plastic container. Raspberries are fantastic for people with diabetes—½ cup has just 7 grams of carbs and a whopping 4 grams of fiber.
Yogurt Parfait: For a simple protein-packed breakfast, top 1 cup plain fat-free Greek yogurt with ½ cup chopped fresh fruit or berries, and sprinkle with 2 tablespoons chopped nuts.
Smoothie: Blend plain fat-free Greek yogurt with frozen unsweetened fruit and a splash of fat-free milk, pour into a travel cup, and hit the road.
Fruit and Nuts: Even on the busiest mornings, you can find time to throw an apple, orange, or small banana along with ¼ cup whole raw almonds in your bag to eat along the way.
Savory Yogurt Bowl: Pack plain fat-free Greek yogurt in a plastic container. In a separate container, combine ½ cup canned chickpeas with halved cherry tomatoes, sliced cucumber, diced red onion, a splash of fresh lemon juice, and a couple teaspoons olive oil. At lunchtime, top the yogurt with the bean mixture. Enjoy with half a small whole-grain pita bread.
Bean and Avocado Wrap: Combine ¼ cup canned black beans, ¼ cup diced avocado, and ¼ cup salsa in a plastic container. At lunchtime, layer a small whole-wheat tortilla with Bibb lettuce, top with the black bean mixture, and roll up.
Easy Bean and Feta Salad: Toss ½ cup canned white beans with diced vegetables such as cucumber, bell pepper, tomato, and onion. Stir in 2 tablespoons crumbled feta cheese, a few teaspoons of olive oil, and a splash of white wine vinegar.
Leftovers for Lunch: Combine your favorite salad greens in a plastic container. Top with veggies such as shredded carrots, sliced cucumbers, chopped red bell peppers, or broccoli. Add leftovers from last night’s dinner: 3 ounces chicken breast, lean beef, shrimp, or salmon. When it’s time for your midday meal, drizzle with 2 tablespoons reduced-fat salad dressing.
Take-Along Soup: Whether you’ve frozen a ho
memade version in individual containers or have your own favorite low-sodium canned brand, soup is a healthy, filling option for lunch. Include a whole-wheat roll or a few whole-grain crackers and a piece of fruit for dessert.
Tuna and Pasta Salad: Combine 3 ounces water-packed canned tuna, ½ cup cooked whole-wheat pasta, and 2 tablespoons reduced-fat vinaigrette dressing. Stir in chopped green onions, bell peppers, or celery, halved cherry tomatoes, or thinly sliced fresh fennel.
Veggie-Packed Turkey Pita: Fill a small whole-grain pita bread with 3 ounces of sliced turkey breast, and then add sliced roasted red bell peppers, thinly sliced cucumbers, and baby spinach. Drizzle with 1 tablespoon reduced-fat salad dressing. Pack the sandwich fillings and dressing separately, and assemble just before eating.
AT YOUR SERVICE
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©2016 Time Inc. Books
Published by Oxmoor House, an imprint of Time Inc. Books, 225 Liberty Street, New York, NY 10281. All rights reserved. No part of this publication may be reproduced in any form or by any means without the prior written permission of the publisher, excepting brief quotations in connection with reviews written specifically for inclusion in magazines or newspapers, or limited excerpts strictly for personal use. Printed in the United States of America.
eISBN: 978-0-84875-385-6
Cooking Light is a registered trademark of Time Inc. Lifestyle Group.
American Diabetes Association® and the American Diabetes Association logo are registered trademarks of the American Diabetes Association.
The suggestions and information contained in this publication are generally consistent with the Standards of Medical Care in Diabetes and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health-care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.
Writer: Jackie Mills
Senior Editors: Andrea C. Kirkland, MS, RD; Rachel Quinlivan West, RD; Betty Wong
Editor: Cathy Wesler, RD
Assistant Editor: April Smitherman
Assistant Project Editors: Melissa Brown, Rebecca Sheehan Caine, Sarah Waller
Art Director: Christopher Rhoads
Designers: Allison Chi, J. Shay McNamee
Photographers: Iain Bagwell, Hélène Dujardin, Becky Luigart-Stayner, Victor Protasio
Prop Stylists: Cindy Barr, Kay E. Clarke, Katelyn Hardwick, Mindi Shapiro Levine, Amanda Widis
Food Stylists: Nathan Carrabba, Victoria E. Cox, Margaret Monroe Dickey, Catherine Crowell Steele
Prop Assistant: Audrey Davis
Recipe Developers and Testers: Julia Levy, Callie Nash, Karen Rankin
Assistant Production Director: Sue Chodakiewicz
Senior Production Manager: Greg A. Amason
Copy Editors: Jacqueline Giovanelli, Jasmine Hodges, Dolores Hydock
Proofreaders: Lauren Brooks, Norma McKittrick
Fellows: Nicole Fisher, Kyle Grace Mills, Olivia Pierce, Natalie Schumann
Recipe Analysis Review: Madelyn Wheeler, MS, RDN, CD, FADA, FAND
Nutrition Review: Stephanie S. Dunbar, MPH, RD
Director, Book Publishing, American Diabetes Association: Abe Ogden
Managing Editor, Book Publishing, American Diabetes Association: Greg Guthrie