Prep Time: 10 Minutes
Servings: 6
2 lbfresh green beans
4-5 tsp water
1 cup fresh mushrooms, quartered
1 tsp garlic
2 tsp olive oil
In a frying pan or saute pan, add 4-5 teaspoon water.
Bring to boil. Add Green Beans and lower heat to
medium-high and cover.
When Green Beans are fork-tender, take off heat and
drain water.
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Servings: 5
5 oz frozen green peas, thawed and drained, OR
any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 oz)
2 Tbsp dry white wine (regular or nonalcoholic)
1/2 tsp crushed garlic or 1/4 teaspoon garlic powder
2 Tbsp finely snipped fresh parsley
1/2 tsp dried basil, crumbled
1/8 tsp pepper
1/2 cup uncooked couscous
In a medium nonstick saucepan, saute peas, onion, mushrooms,
wine, and garlic over medium-high heat for 3 to 5 minutes,
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Yield: Makes 4 servings.
Provides 3g. dietary fiber.
3/4 lb green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp lime juice
1/2 tsp salt
1 Tbsp mint, cut into very thin strips
1/4-1/2 tsp grated lemon zest, according to taste
1 tsp minced shallot
Salt and freshly ground black pepper, to taste
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine
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Prep Time: 15 Minutes
Servings: 8
5 medium potatoes (2-1/2 lb), peeled and cut into quarters
1 tsp Morton Lite Salt Mixture,
1 tsp dried parsley flakes
1 tsp dried onion flakes
1 pkg (3 Tbsp) Butter Buds
1/2 cup nonfat milk powder
1/4 tsp freshly ground pepper
1/2 tsp garlic powder
Place peeled potatoes in a large pot and cover with water.
Cover; simmer for 30 minutes, or until potatoes are tender.
Prep Time: 15 Minutes
Servings: 4
1 small head of cauliflower
1 Tbsp virgin olive oil
2 large cloves garlic-minced
1 Tbsp toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
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Prep Time: 10 Minutes
Servings: 4
1 lb to 1-1/4 lb fresh asparagus
1 cup water
2 Tbsp fresh lime juice
1/4 cup diced pimento
1 Tbsp toasted pine nuts
Rinse asparagus and snap off tough ends.
In a large skillet, bring water to a boil and add asparagus.
Cover and steam asparagus until bright green, 2 to 3 minutes.
Remove from heat, drain and arrange on a platter.
Sprinkle with lime juice.
Garnish with pimento and pine nuts. Serve warm or chilled.
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Yield: 6 servings
Source: "Mr. Food Every Day’s a Holiday Diabetic Cookbook"
1 lb mushrooms, chopped
1 medium onion, chopped
1/2 cup fresh chopped parsley
1/2 tsp salt, divided
1/2 tsp black pepper, divided
6 cod fillets (about 2 pounds total)
3/4 cup dry white wine
3/4 cup plain bread crumbs
2 Tbsp butter, melted
1 cup (4 oz) shredded Swiss cheese
Preheat the oven to 450 degrees F.
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Yield: 6 servings
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
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Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp chili powder
1/4 tsp salt, or to taste
3/4 tsp coarsely ground pepper, plus more to taste
1 lb boneless top sirloin steak, trimmed of fat
3 cloves garlic, peeled, 1 halved and 2 minced
3 tsp canola oil or extra-virgin olive oil, divided
2 red bell peppers, thinly sliced
1 medium white onion, halved lengthwise and thinly sliced
1 tsp brown sugar
1/2 cup brewed coffee or prepared instant coffee
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Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
3/4 cup reduced-sodium chicken broth, divided
2 tesp cornstarch
2 tsp canola oil
4 (4 oz) boneless pork chops, 1/2-inch thick, trimmed of fat
1 small onion, sliced
1 tart apples, such as Granny Smith, peeled and sliced
1/4 cup apple cider or apple juice
2 tsp Dijon mustard
1/4 tsp dried thyme
Mix 2 tablespoons broth and cornstarch in a small bowl.