Diabetes Cooking for Everyone by Carol Gelles

Author:Carol Gelles [Gelles, Carol]
Language: eng
Format: mobi, epub, pdf
ISBN: 9781458754783
Google: 4hm53854jgIC
Amazon: B0027VT06U
Publisher: IB Dave's Library
Published: 2010-07-14T07:00:00+00:00

with W h e a t B e r r i e s

The flavors of this dish are best described as “woodsy.” Taste the interesting combination of sweet wine, salty soy sauce, acidic vinegar, and musky mushrooms in this dish and you will see what I mean.

1 tablespoon olive oil

4 cups coarsely chopped mushrooms (use any combination of white, portobello, shiitake, or other interesting mushroom)

2 cloves garlic, minced

1½ cups cooked wheat berries

¼ cup cooked fresh or frozen peas

3 tablespoons thinly sliced scallion

1 tablespoon Marsala

2 teaspoons balsamic vinegar

1 teaspoon soy sauce

¼ teaspoon ground black pepper

Salt to taste

In a large nonstick skillet, heat the oil over medium-high heat. Add the mushrooms and garlic, and cook, stirring, until softened, about 4 minutes. Add the wheat berries, peas, scallion, Marsala, balsamic vinegar, soy sauce, pepper, and salt. Cook, stirring, until heated through, about 2 minutes.

S E R V E S : 4

Diabetic Exchanges: 1 bread; 1 vegetable; ¾ fat 2 6 4

D I A B E T E S C O O K I N G F O R E V E R Y O N E

med.

H I G H :

carbohydrate

GI

L O W :

fat, saturated fat, cholesterol, calcium, magnesium, phosphorus, potassium,

sodium

W h o l e W h e a t C o u s c o u s P i l a f

This is a perfect last-minute dish. It takes only about 10 minutes to make, and you can keep all the ingredients on hand for whenever you need a quick starch. Oh, and yes, it tastes great and goes well with any entrée. Use whole wheat couscous for its added nutrients and lower glycemic rating than regular couscous.

1 teaspoon olive oil

¹⁄³ cup finely chopped onion

1²⁄³ cups chicken or vegetable broth

1 cup whole wheat couscous

¹⁄³ cup chopped fresh parsley or 1 tablespoon dried parsley ¹⁄8 teaspoon ground black pepper

Salt to taste

1

In a 2-quart nonstick saucepan, heat the oil over medium-high heat. Add the onion and cook, stirring, until slightly softened, about 2 minutes.

2

Add the broth and bring to a boil. Stir in the couscous and return to a boil. Reduce heat and simmer, covered, 2 minutes or until broth is absorbed. Stir in the parsley, pepper, and salt.

S E R V E S : 6

Diabetic Exchanges: 1¾ bread; ¼ vegetable; ¼ fat R E D U C E D S O D I U M : Substitute low-sodium chicken broth for the vegetable broth.

Diabetic Exchanges: 1¾ bread; ¼ vegetable 2 6 5

S i d e D i s h e s

med.

H I G H :

carbohydrate

GI

L O W :

fat, saturated fat, cholesterol, calcium, magnesium, phosphorus, potassium,

sodium

C o u s c o u s with Zu c c h i n i

and S c a l l i o n

Be sure to store your grains someplace cool and dark. Before you use any grain that you’ve had around the house for a long time, give it a sniff. If it smells stale, discard it.

1 teaspoon olive oil

½ cup thinly sliced zucchini

1 cup chicken or vegetable broth

½

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