Director, Book Publishing, Abe Ogden; Managing Editor, Project Manager, Rebekah Renshaw; Acquisitions Editor, Victor Van Beuren; Production Manager, Melissa Sprott; Composition, pixiedesign, llc; Cover Design, Vis-à-vis Creative; Photography, Renee Comet; Printer, R.R. Donnelly.
©2016 by Robyn Webb. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.
Printed in the United States of America
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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.
The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).
ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below or at booksales@diabetes.org.
American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311
DOI: 10.2337/9781580406024
Library of Congress Cataloging-in-Publication Data
Names: Webb, Robyn.
Title: The perfect diabetes comfort food collection : the 9 essential recipes
you need to create 90 amazing complete meals / Robyn Webb.
Identifiers: LCCN 2016014828 | ISBN 9781580406024 (paperback)
Subjects: LCSH: Diabetes--Diet therapy--Recipes. | Diabetes--Nutritional
aspects. | Cooking. | BISAC: COOKING / Health & Healing / Diabetic &
Sugar-Free. | COOKING / Health & Healing / Weight Control. | COOKING /
Health & Healing / Heart. | HEALTH & FITNESS / Nutrition.
Classification: LCC RC662 .W34 2016 | DDC 641.5/6314--dc23
LC record available at https://lccn.loc.gov/2016014828
eISBN: 978-1-58040-668-0
This book is dedicated to my late mother, Ruth: for me, it was and always will be, about her.
I’m often asked what it is like to write a cookbook. After penning quite a few, I always say it is usually solitary work that takes every ounce of concentration, a strong vision, and a healthy sense of humor. It also takes enrolling others in your project, for even though I work alone most of the time, without the following people, this book would not have been possible.
To my long-time agent Beth Shepard, who is probably at this point more like my sister than agent, as she truly knows how I think and can center me when I’m off in different directions. Her wise words always help to make each project shine with my signature.
To my two long-time testers Ramzi Faris and Cecilia Stoute, and new tester chef Kara Hunt, your feedback and meticulous testing is what inspires me to make each book better than the one before. Your enthusiasm for this book is appreciated more than you know and your honesty is something that keeps me on my toes.
To food photographer Renée Comet and food stylist Lisa Cherkasky, I’m not sure where I’d be without you both. Your talents far exceed any words I can express here and I hope you both know how much I love working with you. May we continue to have many years and projects together!
To Abe Ogden, Rebekah Renshaw, and Lyn Wheeler, thank you once again for the opportunity to serve the diabetes population, their caregivers, relatives, colleagues and friends. Thank you for all the support you’ve bestowed upon me for so many years.
To Kelly Rawlings for your creativity and your collaboration to produce my column “The Plate” in Diabetes Forecast magazine, which was the inspiration for this book. Thank you for always listening and allowing me to spread my wings and try new things under your masterful direction.
And finally, thank you to the loyal readers of my books. It is my hope and wish that I can support the diabetes community with healthy, delicious, and easy-to-prepare foods, and ease the burden of diabetes in some small way. I wish all of you the strength to face the challenges along the way and enjoy my creations with every bite.
Robyn Webb
Table of Contents
As I began to write The Perfect Diabetes Comfort Food Collection, a neighbor of mine who is always supportive of my cookbooks, said to me: “This is the one I’ve been waiting for, Robyn.” She explained that despite having hundreds of cookbook, she was relieved when I shared that the theme revolves around only needing to know 9 solid techniques to create infinite wonderful meals. Despite her huge collection of books and insatiable thirst for more recipes, she admitted that she only prepared a handful of the same recipes over and over again. She is also a person with diabetes, so she really needed a cookbook that was streamlined for her needs.
My friend is not alone in her sentiments. It’s more than okay to rely on a few foods and recipes that you know you can prepare well. But if you long to have a small but great repertoire, you really should strive to make your short list the best it can be. For example, if you know how to create the perfect stir fry, then you can also create hundreds of variations once you have the technique mastered.
First, let me explain that the title of this book is not implying “you” need to be perfect to prepare these meals. It means that I’ve devised a system of meal planning that will make your life much easier. By learning the techniques, preparing a meal will become so easy that you’ll have more time for the other things in life that are important to you. And if that’s not the perfect arrangement, I don’t know what is.
When designing the concept for this book, I researched several sources. First, I remembered the cooking I grew up with. My mother was a person with diabetes, so we always ate healthy meals. As a full-time working mom, she also made simple meals and relied on a few simple techniques to get dinner on the table quickly. Second, I asked many of my clients and readers what dishes they prepare over and over again. I also looked at dishes that have stood the test of time through every culinary trend. In this book, you will learn the master techniques to prepare stir fry, lasagna, meatloaf, burgers, tacos, chicken, soups, main dish salads, and pasta.
Each chapter begins with a blueprint: a step-by-step plan to master the technique of each dish. These directions were honed through many years of trial and error—I made all the mistakes and missteps, so you don’t have to. Once you learn these techniques, you can create many more recipes of your own. The first recipe in each chapter will start you off with the technique, and each subsequent recipe will be very similar in preparation, but with different ingredients. In order to build your confidence and skill level, your pantry and kitchen equipment need to be stocked as well. Fortunately, The Perfect Diabetes Comfort Food Collection calls for the simplest ingredients and minimal equipment. Let’s look at these a bit more closely.
The Perfect Pantry
Creating a well-stocked pantry is important in every kitchen. You want to make sure you have what you need when you are ready to cook, but you also want to keep tabs on how long it’s been stored. Expired ingredients do you no good, so it’s a little bit of an art to stock the pantry so that everything gets used in proper time. The best way to keep an eye on everything is to attach a label to the bottom of the jar, can, or bag that indicates the day you purchased it. Most dry, unopened products will last for a year and still retain their freshness. I’d advise that you work through your pantry goods often; fortunately, they will get a lot of use with the recipes in this book since I reuse many of the same ingredients over and over again.
Plan your pantry in the following categories and you’ll never run out of ingredients:
Olive oil: Keep two kinds on hand. One that’s inexpensive for cooking (it can even be a virgin olive oil) and one that’s a bit more flavorful for the main dish salads. A good, slightly more costly olive oil is worth the investment for cold food preparation. Store the oil no more than a year. If the oil comes in a clear bottle, transfer it to a dark container. Light is one of the enemies of oil, and can cause the oil to spoil faster. I like olive oil from many different countries, it doesn’t need to be from Italy.
Vinegar: Stock both red and white vinegars. You really don’t need to go beyond that, as those two choices can serve most of your cooking needs. While you’ll need them to prepare salads, think about splashing a small amount at the end of making a soup or stew. The acidity will liven up any soup. If you want to go beyond red and white, consider storing balsamic, champagne, and herb vinegars. Despite popular belief, vinegar does not last forever. Check the bottom of the bottle; if there is a lot of sediment swirling around, it’s time to put them in the trash. Vinegar also gets cloudy as it ages. It is still useable at this point, but should be replaced relatively soon. Once opened, it’s best to store vinegar in the refrigerator.
Mustard: Many of the recipes in this book use mustard, so it pays to always have it on hand. I actually prefer smaller bottles of mustard as large jars tend to lose their flavor potency over time. One bottle of Dijon mustard should be sufficient. I like the coarse ground variety, but it’s entirely up to you. Watch out for some of the “fancier” mustards—they can be loaded with sugar, honey, or other ingredients that really aren’t necessary, or particularly healthful.
Canned tomatoes: While I prefer mostly fresh ingredients, there are a few canned items that are staples for me and canned tomatoes are one of them. Fortunately, canned products are now being sealed in BPA-free containers, and glass jars are always an option instead of metal. When I say canned, it could be something you do yourself. DIY canning projects have risen dramatically in popularity. Having canned tomatoes always available is a real plus to make many of these recipes. In the pasta chapter, I teach you how to prepare your own marinara sauce. Canned tomatoes are the main ingredient. Fresh tomatoes are lovely, but with their short peak time, it makes sense to defer to the canned.
Fresh tomatoes (in season): I give instructions for crushing your own, so there is no need to buy already crushed or diced tomatoes. It’s less expensive and much more flavorful to buy them whole.
Soy Sauce: Soy sauce falls into a category called the “fifth taste,” after salt, bitter, sweet, and sour. Asian foods are popular for that reason. Although soy sauce is typically a high-sodium condiment, a little goes a very long way, and when used right, it can add much appeal to normally bland-tasting foods. But you have to buy the right soy sauce. First, I’ll tell you what to avoid. Chemical soy sauces should stay right on the grocer’s shelf and not yours. These distasteful sauces are made over the course of two days by hydrolyzing soy protein and combining it with other flavors. The taste is far removed from traditional soy sauces that are made with fermented soybeans.
I prefer Japanese-style soy sauces over Chinese ones. Japanese-style are clearer, thinner, and less harsh tasting than Chinese sauces. Japanese sauces use an even ratio of soybeans and wheat, whereas the Chinese soy sauces are traditionally all soy. I typically use reduced-sodium soy sauce. It’s made the same way regular soy sauce is made but about 40% of the salt is taken out post-brewing. I also use tamari, which actually is more akin to traditional Chinese soy sauce. Tamari is made with soybeans and has an assertive flavor, so a little goes a long way. Also for people who need to avoid wheat, tamari is available wheat free.
There is a little more finesse needed when storing soy sauce. Its main enemies are light and heat. Soy sauce can actually develop fishy flavors if not stored properly. Store an unopened bottle far away from any heat source in your kitchen. Once opened, keep it in the refrigerator.
Panko breadcrumbs: While I only call for these breadcrumbs in the meatloaf chapter, they are vastly different from typical commercially prepared breadcrumbs. Panko crumbs, also known as Japanese breadcrumbs, may sound fancy, but they are now easy to find in major supermarkets throughout the country. The crumbs are cut thicker than the standard breadcrumbs and may look more like flakes then crumbs. They are offered in a whole-wheat version, which is the version used throughout this book.
Beans: Rich in fiber, beans are an excellent source of meatless protein. They are also inexpensive. While you are welcome to soak and cook dry beans, I typically just use canned. Look for BPA-free cans. Beans will last a year on your shelf, so stock up. Feel free to substitute one bean for another depending on what’s in your pantry.
Grains/pasta: You’ll notice that a majority of the recipes center on lean protein and non-starchy vegetables; however, I also include high-fiber whole-grain starches in the recipes as well as in the suggested side dishes. Depending on your eating plan, you will need to decide how much grain and pasta you wish to include in a meal. Keep all grains and pasta well sealed in airtight containers. They should last up to 1–1/2 years.
Dried spices, herbs, and salt: While I recommend fresh herbs, do keep a small supply of dried herbs on hand. They are convenient and will be potent for up to a year. Keep them tightly sealed and away from heat and light. You will need to discuss with a registered dietitian your personal sodium restrictions, but all of my recipes call for a very small amount of salt. I don’t eliminate it entirely, however, just a touch can really boost the flavor of the recipe. Use kosher or sea salt for best results (these are not lower in sodium than iodized salt). Black pepper should be freshly ground, so a pepper mill is necessary.
And that’s about it! Except for buying fresh produce and lean proteins, your stock need not be extensive. In fact, I’d rather you be well stocked, but not overstocked, as so many home pantries are.
The Perfect Equipment List
My chef friends and I always get a kick out of catalogs filled with expensive, shiny new pots and pans. We know all too well those pieces of equipment will never look the same after one use. Truly, there is no need to have a lot of kitchen equipment; it will only clog up your shelf space and cause you to feel overwhelmed. Fortunately, the recipes in this book only require a few pieces of equipment.
Wok: To make the perfect stir fry, I highly suggest a wok. I explain in the stir fry chapter why a wok helps to produce a really great stir fry. No need to invest in anything expensive, just make sure it’s deep enough.
Heavy skillet, preferably cast iron: To make the perfect chicken, perfect pasta sauces, and perfect burgers, a cast iron skillet is essential. Cast iron skillets are inexpensive, indestructible, and indispensable. Cooking in cast iron ensures even cooking. An 8- or 10-inch skillet is all you need. You can purchase pre-seasoned cast iron pans with easy instructions for care.
Casserole dishes: To make the perfect lasagnas, a casserole dish is all you need. A good 9 × 13-inch pan made of porcelain or glass is just fine. I’m usually not a big fan of nonstick cookware, but something like lasagna, which tends to be a little messy, can benefit from a nonstick coating, so that can be an option if you desire.
Dutch oven and/or 6-quart saucepot: To make the perfect soups, a sturdy Dutch oven or saucepot with a lid will be needed. My favorite brand of all time to prepare my soups is called Staub. Similar to Le Creuset, the interior surface of this brand of pots does not scratch and I love the gorgeous colors that are available. Just make sure you use a heavy pot; onions and garlic shouldn’t burn as you slowly sauté them. A thin pot made of aluminum will cause your base vegetables to scorch. Also, certain vegetables will turn unappealing colors (cauliflower turns a dull purple when cooked in aluminum). If you want to purchase a stainless steel pot, be sure it has several layers of construction including copper for even heating.
Salad spinner: An extremely useful tool for drying greens. To make perfect main dish salads, the spinner will reduce any excess water. The dressing will better adhere to dry leaves, earning the spinner a place in your kitchen drawer. You can even use the insert as a colander!
That’s all! Just make sure you have a good sharp 8–10-inch chef’s knife and a large cutting board and you’ll be all set.
Perfect Meal Planning
All of the recipes are paired with other accompanying foods to round out a meal. Unlike many meal planners you may have seen or used, mine is incredibly easy to implement. While it’s ambitious to create completely different meals for every day of the week, I know that people just want to make their everyday meals simple. So you will see the same accompanying foods over and over again. Why waste that bag of apples you bought on sale? The same goes for a bunch of broccoli. Maybe you are a small family and couldn’t possibly finish a large head of broccoli in one sitting. Serve it again the following night, but choose a different recipe to pair it with.
The recipes are paired with 1–3 suggestions. I want you to spend your effort on main recipes I’ve featured; however, you will see several times that two of the recipes are paired because they go so well with each other. I always want to save time, so the easiest ideas are presented. Feel free to add or delete the suggestions or swap the sides for a similar food. Many of the ideas are for non-starchy vegetables, such as 1 cup salad or 1/2 cup cooked vegetables. Don’t like asparagus? No problem! You can easily choose another vegetable you prefer, as most non-starchy vegetables have the same nutritional profile. I’m not much of a baker and I’m not really fond of the taste of many sugar-free commercially prepared desserts, so my dessert suggestions are mostly fruit. Dessert was always fruit in my house growing up. Remember, your own unique nutritional needs should be the first consideration when altering whatever I may suggest. Consulting a registered dietitian can help guide you toward the right decisions for your needs.
Enjoy, share, and eat well.
Healthfully yours,
Robyn
Mention the word carbohydrates and people with diabetes are often confused. Should I eat pasta or should I avoid it? Is fruit okay to eat? How much? No two people with diabetes will have the same response to any food, so choosing the right amount of carbohydrates will be different from one person to the next.
This book has built-in flexibility with respect to controlling your blood glucose levels. For example, you can leave out the bun in any of the burger recipes, or, instead of a corn or flour tortilla, wrap fillings in a crunchy and crisp romaine lettuce leaf. Go ahead and enjoy any of the stir frys without rice or noodles. You can always pile the savory mixtures on a bed of shredded cabbage or diced cauliflower for an interesting and flavorful variation
Remember that vegetables are carbohydrates, but not all of them contain starch, so be careful calculating the amount of starchy and nonstarchy vegetables in your eating program. Have that bun or taco shell if you can, enjoy some rice or pasta, and remember many people with diabetes manage their blood sugar just fine while including these foods in their meal plans.
For a complete understanding of your carbohydrate needs and the science of carbohydrates, I recommend consulting with your physician or a registered dietitian.
Many of the recipes in this book include what I call “Master Protein” recipes along with the featured recipe. Often the featured recipe, by virtue of its nutritional profile, can be considered more of a side dish. In order to balance your meal, I’ve included Master Protein recipes for tofu, chicken, fish, shrimp, and pork that you can mix and match with the featured recipes, depending upon your nutritional needs and taste preferences. By learning these master recipes, you’ll be able to create lots of variations and never tire of any one meal. Each of these proteins can also be added to salads, soups, stews, turned into lettuce wraps, or added to a vegetable stir fry.
Tofu
Serves: 4 | Serving size: 3 1/2 ounces
14 ounces extra-firm tofu, cut into 3/4-inch slices, then cut into 2-inch triangles
1 tablespoon vegetable or peanut oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1. Freeze the tofu triangles, uncovered, on a cookie sheet overnight. In the morning, set the frozen tofu in the refrigerator to thaw. Before cooking, dry the tofu with paper towels to remove any excess surface moisture.
2. Heat the oil in a large heavy skillet. Add the tofu in batches, if necessary, seasoning both sides with salt and pepper. Turn the tofu every 3 minutes for a total cooking time of 10 minutes.
Seasoned Broiled Fish
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound fish filets, about 1 inch thick
1 tablespoon olive oil
1. Preheat the oven to broil. Line a broiler pan with nonstick foil. In a small ramekin, combine the chili powder, oregano, paprika, cumin, pepper, and salt.
2. Coat both sides of the fish lightly with the seasoning. Drizzle the fish with the olive oil.
3. Broil the fish about 5 minutes per side or until cooked through.
Seasoned Sautéed Shrimp
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound peeled and deveined large shrimp
1 tablespoon olive oil
1. In a large bowl, combine the chili powder, oregano, paprika, cumin, black pepper, and salt. Add in the shrimp and toss well.
2. Heat the olive oil on medium heat in a large skillet. Add the shrimp and sauté for 5–7 minutes or until shrimp is cooked through.
Pan-Grilled Pork Chops
Serves: 4 | Serving size: 3 ounces
Cooking spray
1 pound boneless pork loin chops, trimmed of fat, brought to room temperature
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Coat a nonstick ridged grill pan with cooking spray. Set the pan on high heat until hot, about 2 minutes. Sprinkle the chops with salt and pepper. Add the chops and cook on each side for about 2 minutes per side.
2. Lower the temperature to medium and cook for an additional 3–4 minutes per side or until an internal temperature of 135°F is reached. Remove from the pan and set aside. The internal temperature will reach 145°F as the pork rests.
Seared Chicken Breasts
Serves: 4 | Serving size: 3 ounces
1 pound boneless, skinless chicken breasts, remove any tenderloins so chicken lays flat
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive or vegetable oil
1. Pound the chicken breasts if necessary so they are even in thickness. Season the chicken with salt and pepper.
2. Heat the oil in a heavy cast iron skillet over medium-high heat. Add the chicken breasts and sear on both sides for about 5 minutes per side. Be sure to let one side of the chicken thoroughly sear before turning over to the other side. This will ensure even cooking and will prevent sticking.
3. Cover the skillet, lower the heat to low, and cook for about 5–6 minutes until the chicken is cooked through.
Chickpea Patties with Mango Chutney
The Principles of Burger Making
For as long as Americans have had indoor and outdoor grills and broilers, the quest for making the perfect burger has been one that every home cook strives for. The burger pairs well with so many side dishes. I learned how to make the best burger from the chefs at the hotel where I grew up. They taught me the “blueprint for burgers” that I could easily change by just substituting different meats. I grew so confident in the burger-making business, that making seafood and vegetarian versions produced the same great results. And the truth is, even though creating the perfect burger looks straightforward, it’s the little nuances you need to perfect. The first lesson? Don’t overcomplicate making burgers; proper cooking technique is key. Just follow these simple instructions:
1. Cook your burgers in a cast iron skillet, not the grill. I know that sounds counterintuitive, but the cast iron skillet or griddle is the perfect piece of equipment to get that crusty burger. With a skillet, all the juices remain in the pan, and you want to capture and retain that flavor.
2. Don’t form large burgers. In keeping with your dietary plan, make burgers relatively small, approximately 4 ounces each. In addition, you must get the heat to the center of the burger and too much meat will produce a giant undercooked meat loaf.
3. Don’t over-handle the meat. When you rough-handle the meat, you’ll cause the meat to compact and it will end up tough and dry after cooking.
4. Have the butcher grind the meat for you. This might sound like a luxury, but in fact most butchers are happy to do this for you and often the quality is much better. Pre-ground meat can be too fine, causing it to feel mushy. Ask your butcher to coarse-grind the meat.
5. Keep the meat in the refrigerator until you are ready to use.
6. Use medium heat for cooking burgers. No need to set the heat up so high to show off, just a steady medium heat will do.
7. All the burgers in this chapter are cooked in a small amount of fat. This is to keep the burgers juicy and to help form a crust. I wouldn’t skip this step, but do check about your daily fat allotment.
Once you can create the Basic Burger, the Spiced Turkey Burger, Juicy Lamb Burger, Asian Style Pork Burgers, Meatloaf Burgers, and Italian Meatball Burgers are created in the same format, with just a few additional ingredients. Resist the temptation to throw the contents of the refrigerator and pantry into a burger. The best burgers taste clean and pure with the great flavor of lean meat shining through.
The Zesty Salmon and Fresh Tuna Burgers are handled a little differently. You will form compact burgers so they don’t fall apart in the skillet. I recommend always using fresh fish for these instead of canned. There’s nothing wrong with canned fish products, but fresh seafood is easier to work with and the texture will be silky, almost buttery, as compared with the drier texture of the canned product. The Chickpea Patties with Mango Chutney are a great jumping-off point for experimenting with any kind of beans. Remember that beans are like blank canvases, and unlike beef, turkey, and pork, they need additional ingredients to make them taste delicious.
All the toppings for these burgers primarily consist of lettuce and tomato. I believe that burgers should be simple and underdressed—after all, the burger is the star here. A little good-quality ketchup or mustard works nicely. In the case of the Meatloaf Burgers (which use a typical meatloaf sauce), simple sauces keep your burgers nicely unadorned. Depending on your dietary plan, choose to add a bun, or not. If so, choose a whole-wheat or multi-grain whole-wheat bun or roll. Or try a whole-wheat pita bread or tortilla wrap. But honestly, these burgers are so good all by themselves—I recommend just grabbing your fork and knife and digging in!
Serves: 6 | Serving size: 1 burger | Prep time: 5 minutes | Cook time: 8 minutes
For this basic burger, I’d buy grass-fed, organic meat if you can. It may or may not be a bit pricier than what you’d usually pay; however, I think the taste is worth it. The chuck beef will produce a slightly juicier burger than the ground sirloin, but by following this recipe exactly, you can’t go wrong with either choice of beef.
1 pound lean 95% fat-free ground chuck or sirloin, preferably coarse grind
1/4 cup finely minced onion, shallot, or scallion
1 teaspoon coarse kosher salt
4 slices fresh tomato
4 lettuce leaves
Mustard or low-sugar ketchup (optional)
4 whole-grain buns, toasted (optional)
1. Combine the beef with the onion and form into six patties (handling the meat as little as possible) and sprinkle with salt.
2. Spray a large cast iron skillet with nonstick cooking spray and heat over medium-high heat. Add the patties and cook for 4 minutes per side.
3. Serve with a slice of tomato, a leaf of lettuce, and mustard or ketchup. Serve with or without whole-grain buns.
Exchanges / Choices: 2 Protein, lean
Calories 100; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 1.6 g; Trans Fat 0.1 g; Cholesterol 45 mg; Sodium 350 mg; Potassium 270 mg; Total Carbohydrate 1 g; Dietary Fiber 0 g; Sugars 1 g; Protein 15 g; Phosphorus 135 mg
Sides
Roasted Pepper Salad
Serves: 6 | Serving size: 1 cup | Prep time: 30 minutes | Cook time: 35 minutes
2 large red peppers
2 large yellow or orange peppers
2 large green peppers
2 tablespoons extra virgin olive oil, divided use
2 teaspoons balsamic vinegar
1 small garlic clove, very finely chopped or crushed
Garnish
12 black olives, pitted
A handful of small fresh basil leaves
1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
3. Measure 1 1/2 tablespoons of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle over the dressing and garnish with the olives and basil.
Exchanges / Choices: 2 Nonstarchy Vegetable; 1 Fat
Calories 100; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 85 mg; Potassium 380 mg; Total Carbohydrate 12 g; Dietary Fiber 3 g; Sugars 6 g; Protein 2 g; Phosphorus 45 mg
Apple with Cinnamon
Serves: 1 | Serving size: 1 apple
1 small (4-ounce) sliced apple
Pinch cinnamon
1. Top apple slices with a pinch of cinnamon
Exchanges / Choices: 1 Fruit
Calories 50; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 110 mg; Total Carbohydrate 14 g; Dietary Fiber 3 g; Sugars 11 g; Protein 0 g; Phosphorus 10 mg
Serves: 4 | Serving size: 1 burger | Prep time: 10 minutes | Cook time: 13 minutes
While frozen salmon burgers are certainly available, freshly made salmon burgers are far superior. Avoid the temptation to purchase canned salmon for this recipe. I prefer wild salmon as its rich taste is more scrumptious than farm-raised salmon. These burgers freeze well. Just place cooked burgers in a freezer container with waxed paper between each one and freeze up to 3 months.
2 teaspoons olive oil
1/2 cup finely chopped red onion
1/4 cup finely chopped celery
1 garlic clove, minced
1 pound skinned salmon filet, cut into 1-inch pieces
1 tablespoon Dijon mustard
1/4 cup panko breadcrumbs
1/16 teaspoon Old Bay seasoning
1 tablespoon olive oil
Sauce
1/4 cup nonfat mayonnaise
1 teaspoon small capers
1 teaspoon fresh lemon juice
1/4 teaspoon lemon zest
4 thin slices tomato
4 lettuce leaves
1. Heat the olive oil in a cast iron skillet over medium heat. Add the red onion, celery, and garlic and sauté for 3 minutes. Add the mixture to a bowl and let cool.
2. Add the salmon to a food processor and pulse just until coarsely chopped. Add to the sautéed vegetables.
3. Add the mustard, breadcrumbs, and Old Bay seasoning and mix well. Shape into 4 (3–4 inch) patties.
4. Heat the oil in the cast iron skillet over medium heat. Add the salmon burgers and cook 4–5 minutes per side.
5. Combine sauce ingredients.
6. Serve the salmon burgers on whole-grain buns with some of the sauce drizzled on top with a slice of tomato and lettuce. Or serve the salmon bunless with the sauce, tomato, and lettuce.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 3 Protein, lean; 1 1/2 Fat
Calories 270; Calories from Fat 130; Total Fat 14.0 g; Saturated Fat 2.6 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 330 mg; Potassium 560 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 3 g; Protein 24 g; Phosphorus 345 mg
Sides
Steamed Spinach
Serves: 1 | Serving size: 1/2 cup
1/2 cup spinach
1. Steam spinach for 2 minutes or until wilted.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 420 mg; Total Carbohydrate 3 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 50 mg
Tangerines
Serves: 1 | Serving size: 2 tangerines
2 small tangerines
1. Serve alongside salmon burgers and spinach.
Exchanges / Choices: 1 1/2 Fruit
Calories 80; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 250 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 16 g; Protein 1 g; Phosphorus 30 mg
Chickpea Patties with Mango Chutney
Serves: 4 | Serving size: 1 patty | Prep time: 12 minutes | Cook time: 14 minutes
My chickpea patties first made their appearance in the pages of Diabetes Forecast magazine. We received so many compliments about this recipe that I want to share it again. Similar in flavor to falafel, but with an Indian flair, these can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.
2 teaspoons olive oil
1 small onion, diced
3 tablespoons minced celery
2 tablespoons minced red bell pepper
2 tablespoons minced parsley
2 garlic cloves, minced
2 teaspoons curry powder
1/4 teaspoon ground cumin
pinch cayenne
pinch sea salt and pepper
2 cups chickpeas, drained and rinsed
1 egg, beaten
1 1/3 cups whole-wheat panko breadcrumbs
1 tablespoon olive oil
4 whole-grain buns, toasted (optional)
4 slices tomato
4 lettuce leaves
1. Heat the oil in a cast iron skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from the heat.
2. Puree the chickpeas in a food processor or blender, adding a little water, if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture, egg, and breadcrumbs and mix well. Adjust the seasonings with additional salt and pepper, if necessary.
3. Form the mixture into four patties. Heat the cast iron skillet over medium-high heat. Add the olive oil. Add the patties and brown on both sides for about 5–6 minutes per side. Add the patties to toasted whole-grain buns and top with tomato, lettuce leaves, and mango chutney, if desired.
Exchanges / Choices: 2 1/2 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 310; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 1.6 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 200 mg; Potassium 460 mg; Total Carbohydrate 45 g; Dietary Fiber 10 g; Sugars 7 g; Protein 13 g; Phosphorus 225 mg
Side
Cucumber and Vinegar Salad
Serves: 1 | Serving size: 1 cup
1 cup diced cucumber
1 teaspoon balsamic vinegar
1. Toss cucumber with balsamic vinegar and serve.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 160 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 2 g; Protein 1 g; Phosphorus 25 mg
Serves: 4 | Serving size: 1 burger | Prep time: 8 minutes | Cook time: 14 minutes
My testers couldn’t believe a turkey burger could be this juicy, they tested it several times just to be sure the first test wasn’t some kind of fluke. Cooking the burger in the skillet is the key to keeping the burger moist. The yogurt sauce gives this burger a Moroccan feel. Use the yogurt sauce on chicken and fish as well.
1 1/4 pounds ground turkey
1/4 cup seasoned breadcrumbs
1 egg, beaten
1/4 cup minced parsley
1/4 cup finely minced onion
2 teaspoons reduced-sodium soy sauce
1 teaspoon Worcestershire sauce
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil
Yogurt Sauce
1/2 cup plain nonfat Greek yogurt
2 teaspoons finely minced dill
1 teaspoon apple cider vinegar
1/2 teaspoon grated lemon zest
4 whole-grain hamburger buns, toasted (optional)
1. Combine all burger ingredients, except the oil, and form into patties, being careful to handle the meat lightly.
2. Heat a medium-sized skillet over medium heat. Add the olive oil and turkey burgers. Cook for about 5–7 minutes per side until turkey is cooked through (an internal temperature reading should be 180°F).
3. Combine the ingredients for the Yogurt Sauce. Add the turkey burgers to a whole-grain bun and top with the yogurt sauce. Or serve the turkey burgers with the sauce and without the bun.
Exchanges / Choices: 1/2 Carbohydrate; 5 Protein, lean; 1 Fat
Calories 300; Calories from Fat 140; Total Fat 15.0 g; Saturated Fat 3.6 g; Trans Fat 0.1 g; Cholesterol 140 mg; Sodium 350 mg; Potassium 450 mg; Total Carbohydrate 9 g; Dietary Fiber 1 g; Sugars 2 g; Protein 34 g; Phosphorus 350 mg
Sides
Steamed Carrots
Serves: 1 | Serving size: 1/2 cup
1/2 cup steamed carrots
1/4 teaspoon lemon zest
1. Top steamed carrots with lemon zest and serve.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 45 mg; Potassium 180 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 3 g; Protein 1 g; Phosphorus 25 mg
Plums
Serves: 1 | Serving size: 2 plums
2 small plums, halved and pitted
1. Serve plums alongside turkey burger and carrots.
Exchanges / Choices: 1 Fruit
Calories 60; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 210 mg; Total Carbohydrate 15 g; Dietary Fiber 2 g; Sugars 13 g; Protein 1 g; Phosphorus 20 mg
Serves: 4 | Serving size: 1 burger | Prep time: 8 minutes | Cook time: 8 minutes
Make everyone feel special when you serve them this treat. It’s not every day that you’d serve lamb, but it’s a nice change from beef and turkey. The lamb provides all the juices you need, so there’s no need for cooking oil.
1 pound lean ground lamb (ask butcher to bone lamb, trim off visible fat, and grind)
1/2 cup dry whole-wheat breadcrumbs
1/4 cup diced rehydrated sun-dried tomatoes
1/4 cup minced fresh parsley
1/4 cup finely minced shallot
2 tablespoons freshly grated Pecorino Romano cheese
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 tomato slices
4 lettuce leaves
1. Combine all the ingredients for the burger, handling the meat as little as possible. Form into four patties.
2. Heat a cast iron skillet over medium-high heat. Add the patties and cook for 3–4 minutes per side. Serve with tomato and lettuce on a whole-grain bun or serve bunless.
Exchanges / Choices: 1/2 Starch; 1 Nonstarchy Vegetable; 3 Protein, lean
Calories 190; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 2.1 g; Trans Fat 0.1 g; Cholesterol 60 mg; Sodium 240 mg; Potassium 620 mg; Total Carbohydrate 15 g; Dietary Fiber 3 g; Sugars 3 g; Protein 22 g; Phosphorus 235 mg
Sides
Asparagus Spears
Serves: 1 | Serving size: 6 spears
6 spears asparagus
Pinch lemon zest
1. Steam asparagus spears for 6-8 minutes and top with lemon zest.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 200 mg; Total Carbohydrate 4 g; Dietary Fiber 2 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Plums
Serves: 1 | Serving size: 2 plums
2 small plums, halved and pitted
1. Serve plums alongside lamb burger and asparagus.
Exchanges / Choices: 1 Fruit
Calories 60; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 210 mg; Total Carbohydrate 15 g; Dietary Fiber 2 g; Sugars 13 g; Protein 1 g; Phosphorus 20 mg
Serves: 4 | Serving size: 1 burger | Prep time: 5 minutes | Cook time: 10 minutes
Pork can be terribly dry, but with juices from the finely minced garlic and moisture from the soy sauce, these remain succulent. Using hoisin sauce as a substitute for the ketchup is a fun change. Dark sesame oil imparts rich flavor and a teaspoon goes a long way.
1 pound 96% lean ground pork
1 tablespoon finely minced garlic
1 tablespoon lite soy sauce
2 scallions, finely minced
1 teaspoon dark sesame oil
1 tablespoon vegetable oil
2 tablespoons hoisin sauce
4 slices tomato
4 lettuce leaves
1. Combine the first five ingredients for the burgers, handling the meat as little as possible. Form into four patties.
2. Heat the vegetable oil in a cast iron skillet over medium-high heat. Add the burgers and cook for 4–5 minutes per side.
3. Spread each burger with hoisin sauce. Serve with tomato, lettuce, and a toasted whole-grain bun, if desired.
Exchanges / Choices: 1/2 Carbohydrate; 3 Protein, lean; 1 Fat
Calories 220; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 2.1 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 350 mg; Potassium 440 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 3 g; Protein 26 g; Phosphorus 225 mg
Sides
Garden Salad with Balsamic Vinaigrette
Serves: 8 | Serving size: 1 cup | Prep time: 7 minutes | Cook time: 4 minutes
3/4 cup walnuts
2 tablespoons sugar
Dressing
1/4 cup balsamic vinegar
1 garlic clove, minced
1 teaspoon coarse Dijon mustard
1 teaspoon honey or sugar
3 tablespoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Salad
5 cups mixed greens
1 cup halved cherry tomatoes
2 large carrots, peeled and grated
1/2 medium red onion, thinly sliced
1. In a small sauté pan or skillet over medium-high heat, toss the walnuts with the sugar for 3 to 4 minutes or until the sugar melts and caramelizes. Watch that the nuts do not burn. Remove the nuts from the pan and let cool.
2. In a large bowl, combine dressing ingredients and whisk well.
3. Add the salad ingredients to the dressing and quickly toss together. Serve on individual plates, top with the nuts.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 2 1/2 Fat
Calories 160; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 250 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 3 g; Phosphorus 65 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Serve orange alongside pork burgers and salad.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 4 | Serving size: 1 burger | Prep time: 38 minutes | Cook time: 8 minutes
This burger is prepared and cooked in almost the same fashion as the Salmon Burgers. When buying fresh tuna, look for a beautiful rich red, almost crimson color. There should be no dry edges or brown spots. Ask for a whiff of the tuna before you buy it. Fresh tuna should be odorless.
1 pound fresh tuna steaks, finely chopped
1/2 cup whole-wheat panko breadcrumbs
2 tablespoons Dijon mustard
1 tablespoon vegetable oil
2 scallions, finely minced
1/4 teaspoon coarse kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
4 lettuce leaves
4 slices tomato
2 tablespoons coarse Dijon mustard (optional)
1. Combine all burger ingredients and form into patties. Place on a plate and refrigerate for 30 minutes.
2. Heat the olive oil in a large cast iron skillet over medium heat. Add the patties and cook for 4 minutes per side.
3. Serve the burgers with lettuce, tomato, mustard, and a whole-grain bun, if desired.
Exchanges / Choices: 1/2 Starch; 4 Protein, lean; 1 Fat
Calories 280; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 2.3 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 360 mg; Potassium 420 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 2 g; Protein 30 g; Phosphorus 335 mg
Side
Lemon Asparagus Soup
Serves: 12 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 30 minutes
1 tablespoon olive oil
1 small leek, bottom portion only, washed and chopped
1 medium onion, chopped
2 garlic cloves, minced
2 pounds asparagus, stems trimmed, sliced into 2-inch pieces
2 large russet potatoes, peeled and cubed
6 cups fat-free, low-sodium chicken broth
1 tablespoon lemon pepper seasoning
1/2 cup half and half
Garnishes
1 fresh lemon, zested
1/4 cup toasted chopped pistachio nuts
1. Heat the olive oil in a large saucepan over medium heat. Add the leek, onion, and garlic and sauté for about 7–9 minutes until vegetables are soft. Add in the asparagus, potatoes, and broth. Bring to a boil, lower the heat to medium, and cook, covered, until potatoes are tender, about 15–17 minutes.
2. Ladle the soup into a food processor or blender and process until the soup is smooth, working in batches if necessary. Return the soup to the saucepan and add in the lemon pepper seasoning and half and half. Heat through for 1 minute.
3. Garnish each bowl with lemon zest and pistachio nuts.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1/2 Fat
Calories 110; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 5 mg; Sodium 170 mg; Potassium 510 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 3 g; Protein 5 g; Phosphorus 120 mg;
Serves: 4 | Serving size: 1 burger | Prep time: 8 minutes | Cook time: 10 minutes
Everything you love about meatloaf, the ultimate comfort food, is packed into this burger. The three types of meat work together in harmony to provide an excellent range of flavors. Have your butcher grind all the meats for you. I avoid the prepackaged meatloaf mixture found in the meat department. Freshly ground meats make these burgers a special treat.
6 ounces 93% lean ground beef
6 ounces 96% lean ground pork
4 ounces lean ground veal
1/2 cup whole-wheat panko breadcrumbs
1/4 cup minced fresh parsley
1/4 cup finely minced shallots
1 egg
1 tablespoon low-sugar, low-sodium ketchup (such as Walden Farms)
1 teaspoon sweet paprika
1 tablespoon olive oil
3 tablespoons commercial barbecue sauce
1 tablespoon Dijon mustard
4 lettuce leaves
4 slices tomato
1. Combine the burger ingredients. Form into patties, handling the meat as little as possible.
2. Heat the oil in a large cast iron skillet over medium-high heat. Add the burgers and cook for 4–5 minutes per side. Combine the barbecue sauce and mustard in a small bowl. Brush the mixture over the burgers and cover and cook for 1 minute.
3. Serve the burgers with tomato, lettuce, and a whole-grain bun, if desired.
Exchanges / Choices: 1/2 Starch; 1 Nonstarchy Vegetable; 3 Protein, lean; 1 Fat
Calories 260; Calories from Fat 100; Total Fat 11.0 g; Saturated Fat 2.9 g; Trans Fat 0.2 g; Cholesterol 110 mg; Sodium 380 mg; Potassium 500 mg; Total Carbohydrate 16 g; Dietary Fiber 2 g; Sugars 5 g; Protein 25 g; Phosphorus 245 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion, and drizzle with olive oil and lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Apple
Serves: 1 | Serving size: 1 apple
1 (4-ounce) apple
Pinch cinnamon
1. Slice apple and sprinkle with a pinch of cinnamon.
Exchanges / Choices: 1 Fruit
Calories 50; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 110 mg; Total Carbohydrate 14 g; Dietary Fiber 3 g; Sugars 11 g; Protein 0 g; Phosphorus 10 mg
Serves: 4 | Serving size: 1 burger | Prep time: 10 minutes | Cook time: 10 minutes
Growing up in New York, I had my fair share of the best Italian meatballs served “as is” or stuffed into submarine bread. The aroma of sizzling Italian sausage is a permanent food memory seared into my mind. So, I streamlined a previously high-fat recipe into something that’s more in line with better nutrition.
8 ounces lean turkey sausage, casings removed
4 ounces 93% lean ground beef
4 ounces 96% lean ground pork
1 tablespoon finely minced fresh basil
2 teaspoons fresh minced oregano
1/8 teaspoon coarse kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup low-sodium fat-free marinara sauce, heated
4 fresh basil leaves
1 tablespoon freshly grated Parmesan cheese
4 whole-grain buns, toasted
1. Combine the burger ingredients. Form into four patties, handling the meat as little as possible.
2. Heat the oil in a cast iron skillet over medium-high heat. Add the burgers and cook for 4–5 minutes per side.
3. Spoon the heated marinara sauce over the burger, top with a basil leaf, and sprinkle with Parmesan cheese. Serve open-faced on a bun.
Exchanges / Choices: 1/2 Starch; 1 Nonstarchy Vegetable; 3 Protein, lean; 1 Fat
Calories 240; Calories from Fat 110; Total Fat 12.0 g; Saturated Fat 2.8 g; Trans Fat 0.3 g; Cholesterol 65 mg; Sodium 430 mg; Potassium 430 mg; Total Carbohydrate 12 g; Dietary Fiber 2 g; Sugars 3 g; Protein 23 g; Phosphorus 230 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 cup
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup thinly sliced red onion
1 teaspoon olive oil
1/2 teaspoon lemon juice
1/4 teaspoon balsamic vinegar
1. Combine first five ingredients and drizzle with balsamic vinegar.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Strawberries
Serves: 1 | Serving size: 3/4 cup
3/4 cup fresh strawberries
1. Serve strawberries with burgers and salad.
Exchanges / Choices: 1/2 Fruit
Calories 40; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 190 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 6 g; Protein 1 g; Phosphorus 30 mg
Serves: 4 | Serving size: 1 tablespoon | Prep time: 5 minutes
Although I believe a burger is best when simply dressed, sometimes you just need to jazz it up a bit! This all-purpose sauce is not only great for any of the burgers in this chapter, it’s also perfect to slather on top of the meatloaf recipes as well! Double or triple the recipe if you are feeding a crowd.
2 tablespoons nonfat mayonnaise
2 teaspoons low-sodium ketchup
1 teaspoon drained, chopped capers
1 teaspoon spicy mustard
1 teaspoon minced chopped chives
1/8 teaspoon cayenne pepper
1. Combine all ingredients in a small bowl. Store in an airtight container in the refrigerator for up to 3 days.
Exchanges / Choices: Free food
Calories 10; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 95 mg; Potassium 20 mg; Total Carbohydrate 2 g; Dietary Fiber 0 g; Sugars 1 g; Protein 0 g; Phosphorus 5 mg
Scallion and Ginger Sauce with Seared Chicken
The Principles of Chicken Preparation
Chicken is recognizable, comforting, and available everywhere. While we may drool over photographs of elaborately prepared delicacies, it is chicken that has always weathered the storm through the latest culinary trends. Ask someone their favorite food memory and chances are they will mention their mother’s succulent, crisp roast chicken. Like basic black, chicken can be dressed up or served simply, but no matter what, it probably appears on the dinner plate more frequently than any other protein.
So the challenge in preparing a great piece of chicken is to cook it just right so it’s not boring or overly fussed with. Yes, I’d say chicken is the perfect blank canvas; you have unlimited flavor possibilities and with the right cooking techniques, chicken’s neutrality becomes its advantage and allows for some terrific and varied meals.
Your results will be better if you begin with high-quality poultry. It’s certainly up to you (and your budget) which type of chicken you prefer, but I always lean toward organic chicken. Although “organic” and “free-range” chicken are loosely defined, I try to buy my chicken at our local farmers market each week. The taste is wonderful and certainly better than some of the off-color and fatty birds I’ve purchased in the past at the grocery store.
One of the greatest features of keeping poultry on your cooking calendar, is that it freezes beautifully. Go ahead and stock up on chicken when it’s on sale. Just remove the chicken from its original packaging, wrap in butcher paper, and seal in a Ziploc bag. Use chicken within 2 months for best freshness. Once chicken has been thawed, it will keep up to 2 days in the refrigerator.
The best way to defrost the chicken is to simply remove it from the freezer and place in the refrigerator for overnight thawing. Be sure to place the chicken within a container to prevent any juices from spilling out onto the refrigerator shelves. If you decide to speed up the process and thaw the chicken in the microwave or in a cold water bath, cook the chicken immediately. By either method, the chicken may have temporarily warmed up to a temperature above 40°F, and harmful bacteria may begin to multiply. Cooking will be required to destroy it.
To wash or not to wash chicken? When you wash chicken prior to it being cooked, you can end up accidentally distributing bacteria on surfaces all over your kitchen, including the sink, kitchen utensils, counters, and cutting boards. The bacteria that is present on raw chicken, if any, will be destroyed when it is cooked. Cleaning and disinfecting cutting utensils, cutting boards, and counters is the best way to guard against bacteria in chicken.
In this chapter, I’ll show you three methods for cooking chicken that I think every home cook should master. You’ll learn to properly sear, poach, and grill chicken. These three techniques will give you endless menu options. Let’s look at each method in depth:
Searing
The purpose of searing is to create an intense layer of flavor where the proteins brown or caramelize. The result is a very flavorful piece of meat. It’s a common myth that searing seals in the juices. It actually doesn’t do that at all. The chicken will develop a crusty outside that has tons of flavor, but it’s just as easy to dry out a seared piece of chicken as one that is not seared.
To sear chicken properly:
• Make sure the pan is very hot, just under the point of actual smoking. Use a cast iron or stainless steel pan for the best results. Nonstick is a poor choice for these recipes, as the chicken needs to leave residue in the pan to be incorporated into the sauce. You also simply cannot heat a nonstick pan safely to the temperature needed for a proper sear.
• Make sure the chicken is very dry. Pat it with paper towel, if necessary (I leave marinated chicken for grilling).
• Add oil to the pan and then add the chicken. You should hear a loud sizzle. If you don’t, remove the chicken and wait until the pan is hot enough. Be patient!
• Do not move or flip the chicken for at least 3 minutes. If you flip or move the chicken around you lessen the amount of heat, which means you have to wait longer for the chicken to develop a good sear, or at worse, you’ll never sear it at all.
• After 3–4 minutes, flip the chicken and check to see that you have a golden brown surface.
• After the chicken has been seared properly, it is flavorful to eat it as is; however, I prefer searing to be the first step to making a flavorful sauce to pair with the chicken. The tasty residue chicken leaves behind in the pan is perfect for making a flavorful sauce.
Poaching
Some home cooks go one step beyond the gentle moist heat of proper poaching to rapid boiling to cook chicken. Unless you want dried-out bites of chicken, poaching is the only way to produce a silken-textured chicken that is perfect for chicken salads and casseroles. Poaching prevents the proteins in the chicken from contracting tightly. When the proteins tighten, it squeezes the moisture out of the chicken, and takes all of the flavor with it.
To poach chicken properly:
• Start with a flavorful broth. Use chicken stock or water and then add peppercorns, garlic, and/or celery leaves. You can also add pieces of onion and parsley stems, if desired. Adding a tablespoon of white wine will also round out the flavor of the broth.
• Bring the mixture to a simmer to allow the flavors to infuse.
• Bring the liquid to a boil, turn off the heat, and add the chicken. Cover with a lid and the chicken will gently poach in this hot liquid for 10–12 minutes, with no chance of becoming rubbery, and will remain moist and tender.
• Use this poaching method for making chicken salads, casseroles, or to just eat with a simple sauce.
Grilling
For grilling chicken, here is the basic rule —choose only bone-in, chicken thighs. Save the chicken breasts for poaching or searing. Grilled chicken thighs work the very best on the grill, just remember to take the skin off before eating it. And bone-in chicken thighs are the most economical part of the chicken. The thigh bones continuously feed flavor to the meat and the darker meat stays moist and juicy at high grilling temperatures.
• Coat your grill rack with cooking spray or oil it well using a brush. This will avoid the chicken sticking to the grill.
• Make sure the grill comes to a medium-high temperature. Too hot a fire causes rubbery, stringy chicken.
• Start with grilling the thighs using direct heat (uncovered) for 8–10 minutes per side and then switch to indirect (covered) heat for 10–12 minutes per side. This combination ensures the outside will brown nicely, but the meat will remain moist.
• Resist the urge to keep flipping the thighs or moving them around. Not only will the non-stick spray prevent stickiness, but also leaving the chicken alone will keep it from sticking to the grill.
• I prefer the use of marinades rather than slathering on a BBQ sauce. If you want to use BBQ sauce, make your own or use a low-sugar variety. And remember to add the BBQ sauce in the last 10 minutes of the cooking process, otherwise the sauce will cause the chicken to burn easily.
• Clean your grill after cooking chicken to remove any grease and excess bits. You don’t have to clean it perfectly; a little leftover residue can impart a great flavor to the next batch of food to be grilled, but avoid a massive pile-up of leftover chicken bits.
Serves: 4 | Serving size: 1 breast or thigh
Cook time: 6–8 minutes
For Boneless Breasts and Thighs
1. Season 4 boneless skinless chicken breasts or 4 boneless skinless chicken thighs with 1/8 teaspoon kosher salt and 1/4 teaspoon ground black pepper.
2. In a 12–14-inch heavy skillet, preferably cast iron or stainless (NOT nonstick), heat 1 1/2 tablespoons olive or canola oil over medium-high heat.
3. Add the chicken and sear until well browned on both sides for 3–4 minutes per side for the breasts, 2–3 minutes for the thighs.
4. Transfer the chicken to a plate and tent with foil.
5. Choose and prepare one of the sauce recipes.
6. Return the chicken and accumulated juices to the skillet and simmer gently until cooked through, about 4–5 minutes.
TO TEST: Chicken should feel firm to the touch. Using closed tongs, press on the center of the chicken. It should feel firm. Alternately, you may make a very small incision in the center of the meat and check to be sure the meat is cooked through with no traces of pink.
For Bone-In Breasts and Thighs
Follow step 1, but instead of removing the chicken to a plate, transfer the chicken to a baking sheet. Roast the chicken at 375°F for about 10–15 minutes until chicken is cooked through. Add back to the skillet with the sauce and cook for 3–4 minutes more.
Exchanges / Choices: 3 Protein, lean; 1 Fat
Calories 180; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 2.0 g; Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 120 mg; Potassium 200 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 21 g; Phosphorus 170 mg;
Serves: 4 | Serving size: 1 breast | Prep time: 5 minutes | Cook time: 20–22 minutes
3 cups fat-free, reduced-sodium chicken broth or water
1 bay leaf
Handful celery leaves
1 teaspoon black peppercorns
1 peeled and smashed garlic clove
3 tablespoons dry white wine
1 pound boneless, skinless chicken breasts
1. Add the chicken broth or water, bay leaf, celery leaves, peppercorns, garlic, and wine to a skillet with lid. Bring to simmer, uncovered, and simmer for 10 minutes.
2. Raise the heat to boil, then turn off the heat. Add the chicken to the pot and cover with a lid. Let the chicken sit in the hot liquid for 10–12 minutes until cooked through.
3. With a slotted spoon or skimmer, remove the chicken from the liquid and place on a cutting board.
4. The chicken is now ready to be sliced, cubed, or shredded into various dishes. You may also serve the chicken uncut with a sauce.
Exchanges / Choices: 3 Protein, lean
Calories 130; Calories from Fat 20; Total Fat 2.5 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 70 mg; Potassium 160 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 24 g; Phosphorus 140 mg
Scallion and Ginger Sauce with Seared Chicken
Serves: 4 | Serving size: 1 breast or thigh | Prep time: 15 minutes | Cook time: 8 minutes + time to prepare Master Chicken Sear
Scallion and ginger sauce is so versatile; you can use it over salmon, pork, or stir it into steamed vegetables. When mincing scallions, be sure to use all of the scallion, right up to the root end. Grate the entire amount of ginger called for below; the taste will be deep and rich.
Master Chicken Sear
1 1/2 teaspoons olive oil
1/4 cup minced scallions
3 garlic cloves, minced
1 tablespoon grated fresh ginger
3/4 cup fat-free, reduced-sodium chicken broth
1/4 cup rice wine vinegar
2 tablespoons hoisin sauce
1 teaspoon sugar
Chopped scallions (for garnish)
1. Sear chicken as in Master Recipe, using breasts or thighs, boneless or bone in. Add 1 1/2 teaspoons oil to the pan over medium heat.
2. Add the scallions, garlic, and ginger. Cook for 1 minute. Add the broth, vinegar, hoisin sauce, and sugar and bring to a boil. Cook for 3 minutes.
3. Return the chicken and juices to the pan and reduce the heat to low. Cook for 4 minutes.
Exchanges / Choices: 1/2 Carbohydrate; 3 Protein, lean; 1 Fat
Calories 220; Calories from Fat 110; Total Fat 12.0 g; Saturated Fat 2.2 g; Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 360 mg; Potassium 290 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 4 g; Protein 22 g; Phosphorus 190 mg
Sides
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup cooked brown rice
1. Cook brown rice according to package directions.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Asparagus Spears
Serves: 1 | Serving size: 6 spears
6 spears steamed asparagus
1. Steam asparagus spears for 6–8 minutes and serve alongside chicken and brown rice.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 200 mg; Total Carbohydrate 4 g; Dietary Fiber 2 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 4 | Serving size: 1 breast or thigh | Prep time: 15 minutes | Cook time: 10–12 minutes + time to prepare Master Chicken Sear
This is a great dish to prepare in the fall and around the holidays. When you tire of turkey, change to this chicken recipe chock full of tart Granny Smith apples. If you can’t find fresh cider, substitute unsweetened, unfiltered apple juice.
Master Chicken Sear
1 1/2 teaspoon olive oil
1 Granny Smith apple, peeled and diced
1/4 cup minced shallots
2 teaspoons fresh minced thyme
1/2 cup apple cider
1/2 cup fat-free, low-sodium chicken broth
2 tablespoons reduced-fat sour cream
1 tablespoon minced fresh parsley
1. Sear chicken as in Master Recipe using chicken breasts or thighs, boneless or bone-in.
2. Add the oil to the pan on medium heat. Add the apples, shallots, and thyme to the pan and cook for 2 minutes. Add the apple cider and broth and bring to a simmer. Cook for 3 minutes.
3. Return the chicken and juices to the skillet and reduce to low. Simmer for 4 minutes. Add in the sour cream and parsley and serve.
Exchanges / Choices: 1/2 Fruit; 3 Protein, lean; 1 1/2 Fat
Calories 240; Calories from Fat 110; Total Fat 12.0 g; Saturated Fat 2.7 g; Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 150 mg; Potassium 340 mg; Total Carbohydrate 10 g; Dietary Fiber 1 g; Sugars 7 g; Protein 22 g; Phosphorus 200 mg
Sides
Garden Salad with Balsamic Vinaigrette
Serves: 8 | Serving size: 1 cup | Prep time: 7 minutes | Cook time: 4 minutes
3/4 cup walnuts
2 tablespoons sugar
Dressing
1/4 cup balsamic vinegar
1 garlic clove, minced
1 teaspoon coarse Dijon mustard
1 teaspoon honey or sugar
3 tablespoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Salad
5 cups mixed greens
1 cup halved cherry tomatoes
2 large carrots, peeled and grated
1/2 medium red onion, thinly sliced
1. In a small sauté pan or skillet over medium-high heat, toss the walnuts with the sugar for 3 to 4 minutes or until the sugar melts and caramelizes. Make sure the nuts do not burn. Remove the nuts from the pan and let cool.
2. In a large bowl, combine dressing ingredients and whisk well.
3. Add the salad ingredients to the dressing and quickly toss together. Serve on individual plates. Top with the nuts.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 2 1/2 Fat
Calories 160; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 250 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 3 g; Phosphorus 65 mg
Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup steamed broccoli or broccolini
1. Steam broccoli or broccolini for 4–5 minutes until crisp and tender, and serve alongside Apple Cider Chicken and the salad.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 4 | Serving size: 1 breast or thigh | Prep time: 15 minutes | Cook time: 10–12 minutes + time to prepare Master Chicken Sear
Much more flavorful than chicken with tomato sauce, this is a great balance of sweet and savory, just perfect to dress up chicken’s blank canvas.
Master Chicken Sear
1 1/2 teaspoons olive oil
3 garlic cloves, minced
1 small onion, chopped
1/2 teaspoon anchovy paste
1/2 cup fat-free, low-sodium chicken broth
1/2 cup dry white wine
1 (14-ounce) can diced tomatoes
1/4 cup fresh chopped basil
2 tablespoons black olives, chopped
1. Sear the chicken as in Master Recipe using breasts or thighs, boneless or bone-in.
2. Add the oil to the skillet over medium heat. Add the garlic, onion, and anchovy paste and cook for 2 minutes. Add the broth, wine, and tomatoes and bring to a simmer. Cook for 4–6 minutes.
3. Return the chicken to the skillet and juices. Simmer for 4 minutes. Add in the basil and olives and serve.
Exchanges / Choices: 2 Nonstarchy Vegetable; 3 Protein, lean; 1 1/2 Fat
Calories 240; Calories from Fat 110; Total Fat 12.0 g; Saturated Fat 2.3 g; Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 360 mg; Potassium 490 mg; Total Carbohydrate 8 g; Dietary Fiber 2 g; Sugars 4 g; Protein 23 g; Phosphorus 215 mg
Sides
Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup steamed broccoli or broccolini
1. Steam broccoli or broccolini for 4–5 minutes until crisp and tender, and serve alongside Provençal Chicken and orzo.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g;
Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg;
Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Orzo
Serves: 1 | Serving size: 1/2 cup
1/2 cup whole-wheat orzo
1. Cook according to package directions.
Exchanges / Choices: 1 Starch
Calories 90; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 30 mg; Total Carbohydrate 18 g; Dietary Fiber 2 g; Sugars 1 g; Protein 4 g; Phosphorus 60 mg
Serves: 5 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: time to prepare Master Poached Chicken
Simple can be a good thing. Although I’ll branch out and add more ingredients in the next two chicken salads, you can never go wrong with this simple salad. The perfect chicken salad has only enough dressing to lightly coat it, so there’s no need for this to swim in heavy mayonnaise.
1 recipe Master Poached Chicken, cooled
1/4 cup minced red onion
1/4 cup minced celery
2 tablespoons minced parsley
2 tablespoons low-fat mayonnaise
1 tablespoon plain nonfat yogurt
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
Lettuce leaves
Wedges of lemon or lime
1. Slice, cube, or shred the poached chicken and add to a serving bowl.
2. Add in the remaining ingredients, except lettuce leaves and lemon, and toss gently. Serve on lettuce leaves with lemon or lime wedges.
Exchanges / Choices: 3 Protein, lean
Calories 120; Calories from Fat 20; Total Fat 2.5 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 50 mg; Sodium 160 mg; Potassium 180 mg; Total Carbohydrate 3 g; Dietary Fiber 0 g; Sugars 1 g; Protein 20 g; Phosphorus 125 mg
Sides
Spinach Salad with Hot Bacon Dressing
Serves: 11 | Serving size: 1 1/2 cups | Prep time: 15 minutes | Cook time: 6 minutes
7 cups fresh baby spinach leaves
1 small head romaine lettuce, washed, dried, and broken into bite-sized pieces
10 large white mushrooms, cleaned, peeled, if necessary, stemmed, and sliced
Dressing
4 slices lean bacon (40% or more less fat), chopped
1 small onion, finely chopped
2 cloves garlic, minced
1/2 cup cider vinegar
1 tablespoon sugar
2 tablespoons tomato paste
1. Toss together the spinach, lettuce, and mushrooms.
2. Cook the bacon in a large heavy skillet over medium heat until crisp. Add the onion and sauté for 2 minutes. Add the garlic, vinegar, sugar, and tomato paste. Stir to blend and season with salt and pepper, if desired. Toss salad with dressing and serve.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 40; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 80 mg; Potassium 300 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 3 g; Phosphorus 50 mg
Apple
Serves: 1 | Serving size: 1 apple
1 (4-ounce) apple, sliced
1. Slice apple and serve alongside Chicken Salad and spinach salad.
Exchanges / Choices: 1 Fruit
Calories 50; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 110 mg; Total Carbohydrate 14 g; Dietary Fiber 3 g; Sugars 11 g; Protein 0 g; Phosphorus 10 mg
Serves: 8 | Serving size: 2/3 cup | Prep time: 15 minutes | Cook time: time to prepare Master Poached Chicken
You’ll get your fiber-rich fruit and protein together in this lunch salad—or serve it for a light dinner. Any apple variety will work; however, I think sweet Gala tempers the slightly gamey flavor of the poultry.
1 recipe Master Poached Chicken
2 small gala apples, unpeeled and diced
1/2 cup halved red seedless grapes
1/4 cup sliced dried apricots
1/4 cup dried cherries
2 celery stalks, diced
1/4 cup minced red onion
2 tablespoons low-fat mayonnaise
2 tablespoons plain, nonfat yogurt
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1. Cut the chicken into cubes or slices.
2. In a large bowl, combine the chicken with the apples, grapes, apricots, cherries, celery, and onion.
3. Gently fold in the mayonnaise, yogurt, salt, and pepper. Cover and refrigerate for 30 minutes to meld flavors.
Exchanges / Choices: 1 Fruit; 2 Protein, lean
Calories 130; Calories from Fat 15; Total Fat 1.5 g; Saturated Fat 0.4 g; Trans Fat 0.0 g; Cholesterol 30 mg; Sodium 220 mg; Potassium 260 mg; Total Carbohydrate 16 g; Dietary Fiber 2 g; Sugars 12 g; Protein 13 g; Phosphorus 120 mg
Sides
Whole-Wheat Crackers
Serves: 1 | Serving size: 1 ounce
1 ounce baked whole-wheat crackers, such as Triscuits or Wheat Thins
1. Serve with chicken salad and tomato slices.
Exchanges / Choices: 1 Starch; 1 Fat
Calories 130; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.8 g; Trans Fat 0.1 g; Cholesterol 0 mg; Sodium 180 mg; Potassium 105 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 2 g; Protein 3 g; Phosphorus 95 mg
Tomato Slices
Serves: 1 | Serving size: 1 tomato
1 small tomato
1. Slice and serve with chicken salad and crackers.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 5 mg; Potassium 330 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 4 g; Protein 1 g; Phosphorus 35 mg
Serves: 12 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: time to prepare Master Poached Chicken
Use the dressing in this recipe as another vinaigrette to have in your collection. Asian Chicken Salad is something you see often on restaurant menus, and while it sounds healthy, it’s often laden with so much fat and sodium that it quickly becomes a less healthy choice. Choose green cabbage or change to Napa or even red cabbage.
1 recipe Master Poached Chicken
1 small head green cabbage, cored and shredded
2 medium carrots, peeled and shredded
1/2 cup sliced scallions
1/2 cup diced red bell pepper
Dressing
1/4 cup lite soy sauce
3 tablespoons rice vinegar
2 tablespoons canola oil
2 teaspoons dark sesame oil
2 teaspoons fresh grated ginger
1 garlic clove, finely minced
1/2 teaspoon brown sugar
12 lettuce leaves
1 tablespoon toasted sesame seeds
1. Slice, cube, or shred the chicken. Add the chicken to a bowl with green cabbage, carrots, scallions, and red pepper.
2. Whisk together the dressing ingredients and pour over the salad. Mix well. Serve on lettuce leaves and top with toasted sesame seeds.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Protein, lean; 1/2 Fat
Calories 100; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 20 mg; Sodium 230 mg; Potassium 250 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 10 g; Phosphorus 85 mg
Sides
Whole-Wheat Crackers
Serves: 1 | Serving size: 1 ounce
1 ounce baked whole-wheat crackers, such as Triscuits or Wheat Thins
1. Serve with chicken salad and strawberries.
Exchanges / Choices: 1 Starch; 1 Fat
Calories 130; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.8 g; Trans Fat 0.1 g; Cholesterol 0 mg; Sodium 180 mg; Potassium 105 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 2 g; Protein 3 g; Phosphorus 95 mg
Strawberries
Serves: 1 | Serving size: 3/4 cup
3/4 cup fresh strawberries, sliced
1. Cut strawberries into slices and serve alongside chicken salad and crackers.
Exchanges / Choices: 1/2 Fruit
Calories 40; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 190 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 6 g; Protein 1 g; Phosphorus 30 mg
Serves: 4 | Serving size: 1 thigh | Prep time: 5 minutes | Cook time: 26-30 minutes + marinating time
Use the simple marinade here or try one of the three additional marinades that follow. Although chicken thighs contain more fat than chicken breasts, they hold up on the grill much better than chicken breasts.
4 bone-in skinless chicken thighs
1/4 cup olive oil
3 tablespoons lemon juice
2 garlic cloves, smashed
1 tablespoon chopped fresh herbs (parsley, rosemary, thyme, or basil)
1. Add the thighs to either a shallow baking pan, a deep bowl, or a plastic Ziploc bag. Whisk together the oil, lemon juice, garlic, and herbs. Pour over the chicken, cover or seal, and place in the refrigerator for 2–6 hours.
2. Heat a gas grill to medium-high heat. Set the rack 6 inches from the heat source. Coat the grill rack with cooking spray. Remove the chicken from the marinade.
3. Grill the chicken for 8–10 minutes per side on direct heat and then switch to indirect heat for another 10–12 minutes per side or until the chicken reaches an internal temperature of 165°F, turning once. This may occur before the cooking time is complete, so check the chicken and make sure it doesn’t overcook.
Exchanges / Choices: 3 Protein, lean
Calories 100; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 45 mg; Potassium 140 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 12 g; Phosphorus 105 mg
Sides
Lemon Asparagus Soup
Serves: 12 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 30 minutes
1 tablespoon olive oil
1 small leek, bottom portion only, washed and chopped
1 medium onion, chopped
2 garlic cloves, minced
2 pounds asparagus, stems trimmed, sliced into 2-inch pieces
2 large russet potatoes, peeled and cubed
6 cups fat-free, low-sodium chicken broth
1 tablespoon lemon pepper seasoning
1/2 cup half and half
Garnishes
1 fresh lemon, zested
1/4 cup toasted chopped pistachio nuts
1. Heat the olive oil in a large saucepan over medium heat. Add the leek, onion, and garlic and sauté for about 7–9 minutes until vegetables are soft. Add in the asparagus, potatoes, and broth. Bring to a boil, lower the heat to medium and cook, covered, until potatoes are tender, about 15–17 minutes.
2. Ladle the soup into a food processor or blender and process until the soup is smooth, working in batches, if necessary. Return the soup to the saucepan and add in the lemon pepper seasoning and half and half. Heat through for 1 minute.
3. Garnish each bowl with lemon zest and pistachio nuts.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1/2 Fat
Calories 110; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 5 mg; Sodium 170 mg; Potassium 510 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 3 g; Protein 5 g; Phosphorus 120 mg
Cucumber and Tomato Salad
Serves: 1 | Serving size: 1 cup
1/2 cup sliced cucumber
1 small sliced plum tomato
1/2 teaspoon balsamic vinegar
1. Slice the cucumber and tomato and drizzle with balsamic vinegar.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 5 mg; Potassium 230 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 1 g; Phosphorus 30 mg
Follow the directions for Basic Grilled Chicken Thighs and use one of these three marinades. Chicken can be marinated for up to 24 hours in a nonreactive bowl or you can use a plastic bag. For the Port Wine Marinade, marinate for only 5–6 hours, as longer marinating time results in a bitter flavor. Turn the chicken pieces on occasion. After marinating, drain the marinade from the chicken and discard or pour the marinade into a small saucepan and bring to a boil. Serve the heated marinade with the cooked chicken. Use a food processor, blender, or just whisk the ingredients for these marinades in a bowl.
Southwestern Marinade
Serves: 16 | Serving size: 1 tablespoon | Prep time: 5 minutes
1/2 cup olive oil
1/3 cup fresh lime juice
1 tablespoon hot chile powder
2 tablespoons minced scallions
1 garlic clove, minced
Exchanges / Choices: 1 1/2 Fat
Calories 60; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 0.9 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 5 mg; Potassium 15 mg; Total Carbohydrate 1 g; Dietary Fiber 0 g; Sugars 0 g; Protein 0 g; Phosphorus 5 mg
Port Wine Chinese Five Spice
Serves: 12 | Serving size: 1 tablespoon | Prep time: 5 minutes
1/2 cup port wine
1/4 cup canola oil
1 tablespoon white wine vinegar
2 teaspoons fresh orange zest
1 teaspoon Chinese five spice
Exchanges / Choices: 1 Fat
Calories 60; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 10 mg; Total Carbohydrate 1 g; Dietary Fiber 0 g; Sugars 1 g; Protein 0 g; Phosphorus 0 mg
Mint Marinade
Serves: 16 | Serving size: 1 tablespoon | Prep time: 5 minutes
1/2 cup olive oil
1/2 cup minced mint
1/2 cup fresh lemon juice
2 tablespoons white wine vinegar
2 teaspoons Dijon mustard
Fresh ground black pepper to taste
Exchanges / Choices: 1 1/2 Fat
Calories 60; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 0.9 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 20 mg; Total Carbohydrate 1 g; Dietary Fiber 0 g; Sugars 0 g; Protein 0 g; Phosphorus 5 mg
The Principles of Lasagna Making
Lasagna for people with diabetes? Oh yes you can! But the classic creation oozing with a ton of cheese and stuffed with fatty meats is not what I am referring to. The first five recipes in this chapter are based on a technique that utilizes vegetables and grains (not traditional noodles) to create luscious layers. Zucchini, eggplant, cauliflower, spinach, and polenta stand in for the more starchy noodles, and are easy to assemble as well. For the remaining five recipes, I use noodles; however, in lesser quantity, so that each serving contains less than a traditional lasagna.
All of these lasagna recipes call for making your own marinara sauce or purchasing low-sodium varieties. I would encourage you to prepare your own sauce. While it cooks, you can prepare the other parts of the dish. The recipe for the marinara sauce is from the Pasta chapter, but I’ve repeated it here so you don’t have to flip pages. Once you’ve prepared this staple sauce, you can close the book and prepare it all by memory. Now that’s what makes a great cook!
Here are some important additional tips to make these vegetable and grain-based lasagnas:
1. For lasagnas that include zucchini and/or eggplant, it is very important to salt both vegetables prior baking. Salt will draw the moisture out of the vegetable so you don’t end up with a soggy mess once everything is baked together. Both vegetables are also cooked once prior to being cooked again in the assembled lasagna. This will further dry out the vegetables so they remain sturdy and not water logged. Leave the skins on both vegetables, as that will help to hold them together. I sliced the vegetables with a knife while testing, but if you are adept at using a mandolin, feel free to use one. The mandolin creates perfectly sliced vegetables.
2. For the No Noodle Cauliflower Lasagna, follow each step carefully. While it may appear like a lot of steps, the instructions are easy. When you add the cauliflower to the food processor, the end result should look like small pieces of rice, not a smooth puree. After baking the cauliflower and adding it to the cheesecloth, make sure you squeeze every ounce of water out of the cauliflower. This might take a little muscle, but it’s really important, otherwise the cauliflower noodles will not come together.
3. The fillings for all five lasagnas are very similar. This will make it easier for grocery shopping, and any leftover ingredients can be parlayed into the next lasagna you wish to prepare. In the first, the No Noodle Zucchini Lasagna, I use tofu as a predominant part of the filling. Once cooked, tofu has a very similar quality to ricotta cheese. I add ricotta cheese as well, as the tofu and ricotta complement each other very well. The filling of the No Noodle Cauliflower Lasagna is a bit simpler. By eliminating the tofu, cottage cheese and ricotta complement the cauliflower nicely. In the No Noodle Polenta Lasagna, only mozzarella and Parmesan cheeses are used as a topping. In the No Noodle Spinach Lasagna, cottage cheese is blended to smooth it out and then it’s combined with ricotta for an almost sauce-like filling. Always purchase small curd cottage cheese as it will release less water than large curd. Make sure the Parmesan is freshly grated from a wedge and not pre-grated from a can.
4. For the No Noodle Polenta Lasagna: polenta is either labeled as such or it’s just labeled as cornmeal. Use a yellow, not white, grain and make sure the grain is coarse, not fine. Imported brands usually taste a bit better so find one if you can. I would avoid using the pre-made polenta or instant polenta; both suffer in quality.
5. Let all the lasagnas sit at room temperature for at least 10 minutes after they come out of the oven. It will be easier to slice into pieces once the ingredients have had a chance to settle. These lasagnas will make fine leftovers, but since they are so vegetable based, it’s best to eat them quickly. I’m sure you’ll have no trouble sharing these warm, delicious dishes with your friends and family.
The last five recipes are what I term “alternative lasagnas.” The usual layering is replaced with creative ways to present the ingredients. As you will probably have leftover ingredients from the No Noodle recipes, you can easily prepare these alternatives without being repetitive in your menu planning.
In Lasagna Cupcakes, thin wonton noodles stand in for heavy noodles. I created this recipe with complete portion control in mind. I don’t know about you, but when I used to prepare a traditional lasagna, it was kind of difficult to stick to one portion! These cute muffins with the same great lasagna flavor make portion control a snap.
For the Lasagna Soup you’ll need heatproof soup bowls to create a broiled crusty topping with the mozzarella and Parmesan cheeses. This recipe is also designed for perfect portion control. You’ll get a few pieces of lasagna noodles in every bite, but nowhere near the amount of noodles you would eat with a traditional lasagna.
For the Corn Tortilla Lasagna, more fiber-rich and lower-calorie corn tortillas are the noodles. I’ve slipped in a few beans to complement the corn flavor, but left in the traditional lasagna ingredients so you don’t have to shop for additional foods you might not have. The bottom layer will get very soft. Be sure not to spread the sauce all the way to the edges. That way, you get a nice balance of crispy edges with a soft middle.
It was my Mom who taught me how to make my recipe for Lasagna Roll Ups! She got tired of all the layering and fuss and one day just rolled a noodle with the cheese filling, and it made her life in the kitchen much easier. Look for lasagna with curly edges to make the spiraled lasagna really elegant.
Use your skillet instead of your casserole dish to make Skillet Lasagna. I love free-formed food, and in this lasagna, all the ingredients come together faster on the stovetop. Personally, I think it tastes richer with all the ingredients melding into each other.
Serves: 18 | Serving size: 2 × 3-inch square | Prep time: 45 minutes | Cook time: 1 hour 25 minutes
Zucchini lasagna was the very first lasagna I ever made. Originally, I prepared it with noodles, but now I realize that long strips of zucchini stand in for the noodles beautifully.
Marinara Sauce
2 tablespoons olive oil
5 garlic cloves, minced
1 (28-ounce) can good-quality canned tomatoes, preferably packed in its own juice, drained, liquid reserved
5 fresh basil leaves with stems, sliced or whole
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red chili flakes (optional)
3 large zucchini
Filling
16 ounces firm lite tofu
1/2 cup minced parsley
Juice of 1/2 lemon
2 teaspoons lemon zest
1 garlic clove, minced
1 cup low-fat ricotta cheese
1 cup shredded part-skim mozzarella cheese
1 egg, beaten
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Topping
1/4 cup grated fresh Parmesano Reggiano or Pecorino Romano cheese
1. Line two baking sheets with parchment paper and set aside.
2. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, as you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6–7 minutes, stirring occasionally.
3. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands, until coarse. Add the tomatoes and basil to the skillet and simmer, uncovered, for 20–25 minutes until thick. Add some of the reserved liquid from the can of tomatoes if the sauce is too thick.
4. Preheat the oven to 400°F. As the sauce simmers, slice the zucchini lengthwise into 1/8-inch thick slices with a knife or mandolin. Arrange the zucchini on the prepared baking sheet. Sprinkle the zucchini lightly with salt. Bake the zucchini for about 10–12 minutes until lightly browned. Remove the zucchini from the oven. Gently roll up the zucchini slices in a towel to get rid of the excess moisture, or just use paper toweling and blot very well. Be careful to keep the slices intact. Add in the salt, pepper, and crushed red pepper (if using) to the tomato sauce.
5. In a food processor or blender, process the tofu, parsley, lemon juice, lemon zest, and garlic until smooth. Add to a large bowl and mix in the ricotta cheese, mozzarella cheese, egg, salt, and pepper.
6. Pour about 1/3 cup of the marinara sauce over the bottom of a 9 × 12 baking pan. Add a layer of zucchini slices, overlapping them slightly. Add 1/3 of the filling mixture over the zucchini, spreading evenly with a spatula. Add about 1/3 of the remaining marinara sauce over the tofu cheese filling. Repeat the layering process until all ingredients are used up, finishing with marinara sauce. Sprinkle the top of the lasagna with the Parmesan or Romano cheese.
7. Cover loosely with foil and bake for 35 minutes. Remove the cover and bake for 15 minutes more. Remove the lasagna from the oven, let stand at room temperature for 10–15 minutes so lasagna can settle and it will be easier to cut. Cut into squares.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Protein, medium fat
Calories 80; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 1.6 g; Trans Fat 0.0 g; Cholesterol 20 mg; Sodium 240 mg; Potassium 260 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 6 g; Phosphorus 115 mg
Sides
Your Choice of any Master Protein
Blueberries
Serves: 1 | Serving size: 1/3 cup
1/3 cup of blueberries
1. Serve blueberries alongside lasagna and protein.
Exchanges / Choices: 1/2 Fruit
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 35 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 5 g; Protein 0 g; Phosphorus 5 mg
Serves: 18 | Serving size: 2 × 3-inch square | Prep time: 30 minutes | Cook time: 30 minutes for the cauliflower, 45 minutes for the lasagna
When I first heard that you could make “noodles” from cauliflower, I was quite skeptical. But when I sampled a noodle-less cauliflower lasagna at a local restaurant, it caused me to pause and reconsider. Intrigued, I begged the chef to part with his recipe. Don’t shy away from the bit of labor involved; you will have created not only cauliflower lasagna sheets, but you can also form the mixture into a great pizza crust.
Cauliflower Noodles
2 large heads cauliflower, leaves and stems removed, coarsely chopped (about 6 cups)
2 eggs, beaten
1/2 cup part-skim mozzarella cheese
1/4 teaspoon freshly ground black pepper
Filling
1 cup low-fat (1%) cottage cheese
1 cup nonfat ricotta cheese
1/2 cup shredded part-skim mozzarella cheese
1 egg, beaten
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cups favorite low-sodium store-bought marinara sauce
1/4 cup grated fresh Parmesan cheese
1. Preheat the oven to 375°F. Line a large baking sheet with parchment paper. Add the cauliflower to a food processor and pulse until the cauliflower looks riced (flaky, not puréed). Spread the cauliflower in one thin, even layer onto the baking sheet. Bake the cauliflower for 10–15 minutes.
2. Line a bowl with a double layer of cheesecloth, leaving overhang over the sides of the bowl. Add the baked cauliflower to the cheesecloth and bring up the ends of cheesecloth so you form a ball. Allow to cool a few minutes. Protecting your hands with pot holders, squeeze the excess water from the cauliflower until there is no water left.
3. Rinse the bowl and add the cauliflower, discarding the cheesecloth. Add in the eggs, mozzarella cheese, and black pepper. Mix well. Reline the baking sheet with parchment paper. Increase the oven temperature to 450°F. Spread the cauliflower on the baking sheet into an even layer. Bake the crust for 15 minutes until lightly browned.
4. Remove the cauliflower from the oven and cool for 15 minutes. Meanwhile, in a bowl, combine all the ingredients for the filling. Remove the cauliflower from the baking sheet and place onto a work surface. Using a pizza cutter or knife, cut the cauliflower into strings like lasagna noodles.
5. In the bottom of a 9 × 12 baking pan, spread about 1/3 cup of sauce. Add a layer of cauliflower noodles. Using a spatula, spread some of the filling over the noodles, then add more sauce. Repeat the layers until all ingredients are used. Top the lasagna with the Parmesan cheese.
6. Lower the oven temperature to 400°F. Cover the lasagna with aluminum foil and bake for 25 minutes. Uncover, and bake an additional 15–20 minutes until lasagna is bubbly and browned. Remove the lasagna from the oven, and let rest 15 minutes before slicing. Cut into squares.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 70; Calories from Fat 20; Total Fat 2.0 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 40 mg; Sodium 160 mg; Potassium 250 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 7 g; Phosphorus 120 mg
Sides
Your Choice of any Master Protein
Blueberries
Serves: 1 | Serving size: 1/3 cup
1/3 cup of blueberries
1. Serve blueberries alongside lasagna and protein.
Exchanges / Choices: 1/2 Fruit
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 35 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 5 g; Protein 0 g; Phosphorus 5 mg
Serves: 18 | Serving size: 2 × 3-inch square | Prep time: 20 minutes | Cook time: 80 minutes
Polenta was a dish my mom made frequently, especially on cold, wintry upstate New York nights. Mom always made too much and once the polenta was refrigerated, it hardened and we would slice and sauté it into a crispy side dish. When I wanted to create noodle-less lasagnas, I remembered how well polenta went from a creamy bowl to something you could slice: the perfect substitute for traditional lasagna noodles. Be sure to use yellow coarse-meal polenta for this dish; the white fine-meal polenta is too bland.
Polenta
4 cups low-fat, reduced-sodium chicken broth
1/4 teaspoon kosher salt
1 1/2 cups coarse polenta
Sauce
1 tablespoon olive oil
4 cups sliced mushrooms, stems removed
1/4 cup chopped fresh basil
2 cups low-sodium store bought marinara sauce
Topping
1 cup part-skim mozzarella cheese
1/4 cup grated fresh Parmesan cheese
1. Coat a 9 × 12-inch baking pan with cooking spray and set aside. In a 3-quart saucepan, bring the chicken broth and salt to a boil. Slowly add in the polenta, reduce the heat to medium, and stir the polenta until it comes away from the sides of the pan, about 20 minutes. (It is not necessary to constantly stir, but do it often enough to ensure a smooth polenta.) Pour the polenta into the prepared pan, spread evenly, and place in the refrigerator for approximately 20 minutes or until it hardens.
2. Preheat the oven to 350°F. Meanwhile, heat the olive oil in a large skillet over high heat. Add the mushrooms and leave undisturbed without stirring for 1 minute. Begin to stir and sauté for about 5 minutes until mushrooms are browned and just begin to give up their moisture. Add in the basil and marinara sauce and simmer for 3 minutes.
3. After the polenta has become hard, remove it from the refrigerator. Spread the mushroom marinara on top of the polenta and top with the mozzarella and Parmesan cheeses.
4. Cover the lasagna and bake for 30 minutes. Uncover and bake for 10–15 minutes more until bubbly and browned. Remove from the oven and let stand 10 minutes before slicing. Cut into squares.
Exchanges / Choices: 1 Starch
Calories 90; Calories from Fat 20; Total Fat 2.0 g; Saturated Fat 0.9 g; Trans Fat 0.0 g; Cholesterol 5 mg; Sodium 210 mg; Potassium 200 mg; Total Carbohydrate 12 g; Dietary Fiber 1 g; Sugars 2 g; Protein 4 g; Phosphorus 80 mg
Sides
Your Choice of any Master Protein
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Peel orange and serve alongside lasagna and Master Protein.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 18 | Serving size: 2 × 3-inch square | Prep time: 30 minutes | Cook time: 35 minutes for the sauce, 30 minutes for the lasagna
This lasagna was created for those of us who just want to dig in and eat. Make sure your spinach leaves are dried very well. A salad spinner can help here tremendously. I suggest purchasing flat-leaf spinach versus the thicker curly-edged spinach as the flat-leaf variety will release less moisture. If you want to use frozen spinach instead of fresh, feel free to do so, but be sure to really squeeze out all the moisture.
sauce
1 1/2 tablespoons olive oil, divided use
4 cups sliced mushrooms, stems removed
1 medium red onion, thinly sliced
2 small carrots, diced
1 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon red pepper flakes
2 cups low-sodium store-bought marinara sauce
Filling
1 cup small curd cottage cheese (1% milk fat)
1 cup nonfat ricotta cheese
1 teaspoon fresh grated lemon zest
4 cups fresh flat-leaf spinach leaves, coarse stems removed, washed and very well dried
1 cup shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
1. Coat a 9 × 12-inch baking pan with cooking spray. Preheat the oven to 375°F.
2. Heat 1 tablespoon of olive oil in a large skillet over high heat. Add the mushrooms and leave undisturbed for 1 minute. Begin to stir and sauté the mushrooms for 5 minutes until browned and the mushrooms just begin to release moisture. Remove the mushrooms with a slotted spoon from the skillet to a plate and set aside. Lower the heat to medium. Add the onions and sauté for 5–6 minutes until soft. Add the carrots and sauté for 4 minutes until the carrots are soft. Add the thyme, oregano, salt, pepper, and crushed red pepper. Add back the mushrooms. Add the marinara sauce and simmer on medium low heat for 20 minutes.
3. Add the cottage cheese to a blender and process until thick but smooth. Add the cottage cheese, ricotta cheese, and lemon zest to a bowl.
4. Ladle about 1/2 cup of sauce into the prepared baking pan. Add a layer of spinach leaves. Using a spatula, spoon half the filling mixture into the pan. Sprinkle with half the mozzarella cheese. Add half of the remaining sauce. Repeat the layers one more time. Sprinkle the Parmesan cheese on top. Drizzle the remaining 1/2 tablespoon of olive oil over the top.
5. Bake uncovered for about 30 minutes. Remove from the oven and let stand 10–15 minutes for the lasagna to settle. Cut into squares. Note: this lasagna is more like a scooped lasagna, so the squares won’t exactly be precise.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 70; Calories from Fat 20; Total Fat 2.5 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 10 mg; Sodium 160 mg; Potassium 230 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 6 g; Phosphorus 110 mg
Sides
Your Choice of any Master Protein
Plums
Serves: 1 | Serving size: 2 plums
2 small plums
1. Serve plums alongside lasagna and protein.
Exchanges / Choices: 1 Fruit
Calories 60; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 210 mg; Total Carbohydrate 15 g; Dietary Fiber 2 g; Sugars 13 g; Protein 1 g; Phosphorus 20 mg
Serves: 12 | Serving size: 1 cupcake | Prep time: 15 minutes | Cook time: 20 minutes
I’m not particularly fond of the massive cupcake trend that hit the nation not too long ago, but making lasagna into “cupcakes” is a movement I could get behind. When you want all the elements of lasagna in a low-calorie, very easy to serve way, my Lasagna Cupcakes fit the bill. These are great to bring to a party as they transport beautifully.
24 square wonton wrappers
3/4 cup low-fat ricotta cheese
3/4 cup shredded part-skim mozzarella cheese
1 egg, beaten
1 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
24 fresh basil leaves
2 cups low-sodium store-bought marinara sauce
1/4 cup grated Parmesan cheese
1. Preheat the oven to 375°F. Coat a 12-cup standard muffin pan with cooking spray.
2. Add one wonton wrapper to the bottom of each cup, pressing down into the center with the pointed ends set up.
3. Mix together the ricotta and mozzarella cheeses, egg, dried oregano, and black pepper. Add a scant tablespoon of the cheese mixture over the wonton wrapper. Lay a basil leaf on top of the cheese. Add a tablespoon of the marinara sauce over the basil leaf. Repeat all the layers one more time ending with sauce. Sprinkle the top of each muffin with Parmesan.
4. Bake the lasagna muffins for 18–20 minutes until bubbly and browned. Remove from the oven and let cool for 5 minutes. Run a knife around each cup to loosen. Remove from the pan and serve.
Exchanges / Choices: 1 Starch; 1/2 Fat
Calories 100; Calories from Fat 25; Total Fat 3.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 25 mg; Sodium 190 mg; Potassium 180 mg; Total Carbohydrate 14 g; Dietary Fiber 1 g; Sugars 3 g; Protein 7 g; Phosphorus 110 mg
Sides
Seared Chicken Breasts
Serves: 4 | Serving size: 3 ounces
1 pound boneless, skinless chicken breasts (remove any tenderloins so chicken lays flat)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoon olive or vegetable oil
1. Pound the chicken breasts so they are even in thickness. Season the chicken with salt and pepper.
2. Heat the oil in a heavy cast iron skillet over medium-high heat. Add the chicken breasts and sear on both sides for about 5 minutes per side. Be sure to let one side of the chicken thoroughly sear before turning over to the other side. This will ensure even cooking and will prevent sticking.
3. Cover the skillet, lower the heat to low, and cook for about 5-6 minutes until the chicken is cooked through.
Exchanges / Choices: 3 Protein, lean; 1/2 Fat
Calories 170; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 290 mg; Potassium 200 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 24 g; Phosphorus 175 mg
Spinach
Serves: 1 | Serving size: 1/2 cup
1/2 cup spinach
1. Steam spinach for 2–3 minutes or until wilted and serve alongside chicken and lasagna cupcakes.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 420 mg; Total Carbohydrate 3 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 50 mg
Serves: 9 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 45 minutes
When trying to think of ways to reduce the amount of noodles in a lasagna, yet still deliver all of its components, I thought, why not soup? Every ingredient typically found in lasagna is here with only four noodles in the recipe. I find the taste of this lasagna soup lighter and you can actually taste each flavor.
1 tablespoon olive oil
4 cups sliced mushrooms
1 medium onion, chopped
2 carrots, peeled and chopped
1 tablespoon whole-wheat flour
6 cups fat-free, low-sodium chicken broth
1 (14.5-ounce) can diced fire-roasted tomatoes
4 curly edged whole-wheat lasagna noodles, broken
1/2 cup sliced fresh basil
3/4 cup nonfat ricotta cheese
3/4 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1. Heat the oil in a large saucepan over high heat. Add the mushrooms and leave undisturbed for 1 minute. Begin to stir and sauté for 5 minutes until mushrooms are browned and just begin to release their liquid. Remove the mushrooms from the pan and set aside.
2. Add in the onions and sauté for 4 minutes. Add in the carrots and sauté for 4 minutes. Add back the mushrooms. Add in the flour and sauté 1 minute until the flour is incorporated into the vegetables. Add in the broth and tomatoes and bring to a boil. Reduce the heat and simmer 15 minutes.
3. Add in the lasagna and raise the heat to medium high. Cook for 6–8 minutes until the noodles are cooked through. Add the basil and cook 1 minute. Ladle the soup into ovenproof bowls. With a spoon, drop ricotta cheese into each bowl. Sprinkle with mozzarella and Parmesan cheese. Set the bowls on a baking sheet and set the oven to broil.
4. Broil the soup, 6 inches from the heat source, just until the cheese is melted. Remove the soup from the oven. With pot holders, place each soup bowl on a plate to serve.
Exchanges / Choices: 1/2 Starch; 1 Nonstarchy Vegetable; 1 Protein, medium fat
Calories 140; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 1.6 g; Trans Fat 0.0 g; Cholesterol 15 mg; Sodium 320 mg; Potassium 470 mg; Total Carbohydrate 16 g; Dietary Fiber 3 g; Sugars 5 g; Protein 12 g; Phosphorus 220 mg
Sides
Green Beans
Serves: 1 | Serving size: 1/2 cup
1/2 cup green beans
1. Steam green beans for 5–7 minutes until tender and crisp and serve alongside pasta and chicken.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 1 g; Protein 1 g; Phosphorus 20 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Serve orange alongside salad and snow peas.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 4 | Serving size: 1/4 tortilla | Prep time: 20 minutes | Cook time: 25 minutes
While a majority of the lasagna recipes in this chapter have the traditional ingredients, I’ve also learned that many homes have other staples on hand that can be put to good use, like tortillas. This is a fun, cake-like lasagna that you cut into wedges. It’s inexpensive and a great way to serve fiber-rich beans. Change the beans to any kind you prefer and try blue or yellow corn tortillas.
4 (6-inch) corn tortillas
Sauce
2 teaspoons olive oil
1/2 cup minced onion
2 garlic cloves, minced
1/2 teaspoon dried oregano
1 cup low-sodium store-bought marinara sauce
1 tablespoon fresh lime juice
1 cup canned cannellini beans, drained and rinsed
1/2 cup shredded part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese
1. Preheat the oven to 350°F. Add the corn tortillas to a baking sheet. Bake the tortillas for 5–7 minutes until lightly toasted.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the garlic and oregano and sauté 1 minute. Add in the marinara sauce, lower the heat and simmer 5 minutes. Add in the lime juice and remove from the heat.
3. Place one toasted tortilla in an 8-inch round cake pan. Spread with some of the sauce, leaving about 1/2 inch all the way around the tortilla exposed. Add cannellini beans. Top with some of the mozzarella cheese. Repeat the layers, ending with the mozzarella cheese. Top entire lasagna with Parmesan cheese.
4. Bake the lasagna for 25 minutes until cheese is melted and tortillas are crisp. Remove from oven and let the lasagna settle for 10 minutes. Cut into wedges to serve.
Exchanges / Choices: 1 1/2 Starch; 1 Nonstarchy Vegetable; 1 Protein, medium fat
Calories 210; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 10 mg; Sodium 160 mg; Potassium 460 mg; Total Carbohydrate 30 g; Dietary Fiber 5 g; Sugars 5 g; Protein 10 g; Phosphorus 240 mg
Side
Asparagus
Serves: 1 | Serving size: 6 spears
6 asparagus spears
Pinch lemon zest
1. Steam asparagus spears for 6–8 minutes and top with a pinch of lemon zest.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 200 mg; Total Carbohydrate 4 g; Dietary Fiber 2 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 6 | Serving size: 1 roll up | Prep time: 25 minutes | Cook time: 30–35 minutes
My sister and I used to quibble about which square of lasagna we wanted from the casserole dish. We’d invariably pick the same square! Those quarrels were put to an end when my Mom created this recipe. As everyone gets a predetermined portion, there will be no family “fights” about which square each one wants! Each of these roll ups comes out exactly the same and the overall process of creating lasagna is streamlined.
6 uncooked whole-wheat lasagna noodles (preferably curly edged)
2 teaspoons olive oil
3/4 cup nonfat ricotta cheese
3/4 cup shredded part-skim mozzarella cheese
1 (10-ounce) package chopped frozen spinach, very well drained and squeezed dry
1 egg, beaten
1 teaspoon dried oregano
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Pinch nutmeg
2 cups low-sodium store-bought marinara sauce
1/4 grated fresh Parmesan cheese
1. Preheat the oven to 375°F. Cook the lasagna noodles according to package directions. Drain and lay into a parchment-lined baking sheet. Drizzle each sheet with olive oil.
2. While the lasagna noodles are cooking, in a bowl, mix together the ricotta and mozzarella cheeses, spinach, egg, oregano, salt, pepper, and nutmeg.
3. Spread about 1/2 cup of the tomato sauce in the bottom of a 9 × 12-inch baking pan. Add a large spoonful of the cheese mixture on one end of a lasagna noodle. Roll up the lasagna noodle, from the short side into a spiral shape. You should have a roll that resembles a fat burrito. Repeat with the remaining noodles. Arrange the noodles, seam side down in the pan. Pour the remaining sauce over all the rolls. Sprinkle with Parmesan.
4. Bake for 30–35 minutes until bubbly and browned.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 220; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 2.5 g; Trans Fat 0.0 g; Cholesterol 50 mg; Sodium 300 mg; Potassium 470 mg; Total Carbohydrate 26 g; Dietary Fiber 4 g; Sugars 6 g; Protein 16 g; Phosphorus 260 mg
Sides
Steamed Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccoli
1. Steam broccoli for 2–3 minutes until tender and crisp and serve alongside lasagna roll ups and strawberries.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Strawberries
Serves: 1 | Serving size: 3/4 cup
3/4 cup strawberries
1. Serve strawberries alongside lasagna roll ups and broccoli.
Exchanges / Choices: 1/2 Fruit
Calories 40; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 190 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 6 g; Protein 1 g; Phosphorus 30 mg
Serves: 6 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 30 minutes
Years ago, I gave a class to a group of people who live on boats. They wanted me to come up with ideas for one-pot meals without the use of an oven. Comfort foods were also a requirement. Needless to say, this Skillet Lasagna worked very well in their tight, cramped galley kitchens. This is somewhat similar to the Lasagna Soup, but thicker and richer.
1 (28-ounce) can no-salt-added whole tomatoes
1/4 cup water
1 tablespoon olive oil
1 medium onion, chopped
1 large carrot, peeled and diced
2 garlic cloves, minced
1/2 pound lean ground beef (95%)
Pinch crushed red pepper flakes
4 whole-wheat lasagna noodles, broken
3/4 cup small curd, low-fat cottage cheese
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons grated fresh Parmesan cheese
1/4 cup sliced fresh basil
1. Add the tomatoes to a large bowl and crush them coarsely with your hands. Add the water. Set aside.
2. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 4–5 minutes. Add the carrots and sauté for 5 minutes. Add the garlic and sauté 1 minute. Add in the beef and red pepper flakes and sauté 3–4 minutes.
3. Lay the noodles over the beef mixture. Pour the tomato sauce mixture on top. Cover and cook about 15–20 minutes over medium heat or until noodles are soft, stirring occasionally.
4. Add the cottage cheese in dollops over the noodles and then gently mix it in. (You don’t have to thoroughly mix in the cottage cheese.) Top with the mozzarella and Parmesan cheeses, cover, and cook 3–4 minutes until the mozzarella cheese melts. Sprinkle the top with fresh basil.
Exchanges / Choices: 1/2 Starch; 2 Nonstarchy Vegetable; 2 Protein, lean; 1/2 Fat
Calories 210; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 2.3 g; Trans Fat 0.1 g; Cholesterol 30 mg; Sodium 240 mg; Potassium 530 mg; Total Carbohydrate 21 g; Dietary Fiber 4 g; Sugars 7 g; Protein 18 g; Phosphorus 235 mg
Sides
Roasted Pepper Salad
Serves: 6 | Serving size: 1 cup | Prep time: 30 minutes | Cook time: 35 minutes
2 large red peppers
2 large yellow or orange peppers
2 large green peppers
2 tablespoons extra-virgin olive oil, divided use
2 teaspoons balsamic vinegar
1 small garlic clove, very finely chopped or crushed
Garnish
12 black olives, pitted
A handful of small fresh basil leaves
1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
3. Measure 1 1/2 tablespoons of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle over the dressing and garnish with the olives and basil.
Exchanges / Choices: 2 Nonstarchy Vegetable; 1 Fat
Calories 100; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 85 mg; Potassium 380 mg; Total Carbohydrate 12 g; Dietary Fiber 3 g; Sugars 6 g; Protein 2 g; Phosphorus 45 mg
Spinach
Serves: 1 | Serving size: 1/2 cup
1/2 cup spinach
1. Steam spinach and serve alongside lasagna and salad.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 420 mg; Total Carbohydrate 3 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 50 mg