Delicious recipes to help you get control of your diabetes

Transcription

1 The Care Cookbook Delicious recipes to help you get control of your diabetes Entrees Table of Contents 4 Grilled Chicken with Lime and Mixed Vegetables 6 Pistachio-Orange Crusted Chicken 8 Chicken-Farfalle Casserole 8 Turkey Meatloaf with Herbs 9 Mustard and Dill Tilapia 9 Mediterranean Baked Scrod 10 Brown Sugar Glazed Salmon with Sautéed Spinach 12 Tuna Salad with 3-Citrus Dressing 14 Ravioli with Mushroom Sauce 16 Quinoa Pilaf with Beans 17 Beef Soft Tacos 18 Cajun-Rubbed Beef Steaks with Corn Salsa 20 Old-Fashioned Beef Stew 21 Stir-Fried Pork Contributors Janice Baker, MBA, RD, CDE, CNSC Janice is a registered dietitian, certified diabetes educator and medical nutrition therapist. She has been providing diet counseling and medical nutrition therapy since Carol Gelles Carol won both the James Beard Foundation Award for Excellence and the Julia Child Cookbook Award in 1997 for her masterpiece, 1,000 Vegetarian Recipes, and is the author of two best-selling diabetes cookbooks Diabetes Care Club. All rights reserved. Reproduction in whole or in part without express written permission from the publisher is prohibited. The information contained in this cookbook is meant strictly for informational and educational purposes. It is not to be considered advice, including medical advice, from Diabetes Care Club. None of the information presented here is intended to serve as a substitute for diagnosis from, or consultation with, a health care professional. Always consult your doctor regarding any medical questions that you have, as well as before starting or changing your exercise or diet program, and before adjusting any medication. The third-party trademarks and service marks appearing herein are the property of their respective owners. DCC_COOKBOOK_V1N2.indd 2

2 of the main American meal day in the factory or at the an afternoon s play; and delight. than it used to be. In the Care Cookbook companion to this issue of satisfying. Getting your day off to a good complications. good morning start. 1 Make the right choices. Vol. 1, Issue 2 CONTROL 13 water istockphoto/ Sergey_Peterman Information to consider when using our recipes: Carb Choices 15 grams carbohydrates = 1 carb choice For example, a serving with 45 grams of carbohydrates would be equal to 3 carb choices. One slice of bread or half a cup of cooked pasta has about 15 grams of carbohydrates, or 1 carb choice. A registered dietitian can help you determine how many carb choices you need each day and how to fit them into your meal plan. Nutritional Analysis Please note that the nutritional information provided with each recipe does not include any ingredients listed as optional. Discuss your nutritional goals with your health care provider to determine how certain foods and beverages may fit into your overall diet plan. Water your inner garden. Water is essential for life, and proper hydration is important for us to function well. Water makes up about 60 percent of our body weight and is the major component of body fluids. The chemistry of our body fluids is closely controlled, and even small changes trigger a response either to increase urine output or to increase thirst. Most of the time, body water is maintained within narrow limits, but if water losses are not replaced, dehydration occurs. Extreme dehydration can be very serious, even fatal. Mild dehydration can result in headaches, fatigue, weakness and lack of concentration. We can get water from almost all beverages except alcoholic drinks. However, since liquid calories from juices, sodas and other beverages often promote weight gain and increase blood glucose levels, quench your thirst with the least expensive and most effective choice water! The Main Event Be sure to check out our story in the new issue of Control, the magazine of Diabetes Care Club, about the importance of making main dishes healthy as well as tasty! get delicious The Main Event BY JANICE BAKER, MBA, RD, CDE, CNSC At work, at home, or out and about, plan ahead and make the best food choices istockphoto/kcline center istockphoto/mict, right istockphoto/mentalart Norman Rockwell s depiction the evening, often in front of the television a bad habit that usually was set at the dinner nutritional start is absolutely essential. contributes to overeating, weight table. Dad, home from a long Fuel your body and your brain before gain and greater risk of diabetic work or going out. Items from the office; the kids, rosy-cheeked and a little disheveled from Mom, hovering over all with a steaming roast or a chicken on a platter, ready to serve and We all know that this isn t the way most of us live today. Our vending machine or convenience store main meal may be eaten at midday or at night, at home or in a your brain is starving. Eggs and toast, What kind of lunch person are you? are so much more difficult to resist if restaurant. Home cooking isn t old-fashioned oatmeal with almonds, Still working 9 to 5? Retired but always outmoded, just less common or even a sandwich and some fruit in out at mid-day doing errands or the morning can make all the difference meeting friends? Sometimes but not (see Opening Act, Control, Issue 1). always at home? Whatever category you fall into, planning ahead and using the following tips when you eat Control, we ve included 14 If possible, eat your meals at about out are keys to staying on track after a delicious and easy-to-prepare the same time every day. We know dishes you can make for your that those who skip or delay lunch main meal, whenever you eat it. are more likely to fall short on Select lean meats, chicken or fish, and important nutrients and may have Here s what you need to know always include vegetables. Pair them more difficulty with blood sugar to make sure your main meal with a side of brown rice or potatoes, or a slice of whole-grain bread. control. Skipping or delaying meals is healthy as well as tasty and can also lead to overeating at the Whether you cook at home, order at a next meal or snacking later on in restaurant, or choose from a buffet at a Eat breakfast! Eat on a regular schedule. Make lunchtime vital for brain and body refueling 1 DCC_COOKBOOK_V1N2.indd 1

3 Give yourself a break. You are entitled to indulge once in a while. Once your glucose is under reasonably good control meaning that it s not always bouncing around between lows and highs during the day it s OK to have that occasional treat. You don t have to be perfect, but you do have to be aware of what specific foods do to your glucose level. Testing is the only way to know that. Don t eat in front of the TV or while driving. Distracted or unconscious eating is your enemy. Avoid it! Just as important as deciding what to eat is considering how to eat. This refers to our eating behaviors. Eating in front of screens or in the car is the fast track to weight gain. Take a walk after you eat. Don't eat and then sit. Ten or 15 minutes of gentle exercise will improve your digestion and help your body process what you ve just consumed. Having a planned event such as a walk after a meal also keeps you from lingering at the table and consuming more calories than your body might need. Give it a try! 2 DCC_COOKBOOK_V1N2.indd 2

4 When you use packaged or prepared foods, read the labels. n It s rare to find anyone these days who has the time to cook every meal. Packaged and prepared foods are part of everyday life. Fortunately, federal regulations require the listing of nutritional information such as protein, carbohydrates, sodium and vitamins on the package. Establishing target levels for your daily intake of these nutrients, among others, is important to developing a healthy and glucose-friendly diet. Fluctuation Factors Remember, blood glucose fluctuations are not just about food. Other influences on your levels can include: magnifying glass istockphoto/ DNY59 1 Medications (besides those for diabetes) 2 Exercise and physical activity 3 Illness/surgery 4 Weight changes 5 Emotional stress 6 Dental and gum disease 7 Aging 8 Progression/changes in diabetes 9 Quantity or quality of sleep 10. Gastrointestinal function 11. Hormone fluctuations 3 DCC_COOKBOOK_V1N2.indd 3

5 Grilled Chicken with Lime and Mixed Vegetables Serve with reduced-carbohydrate flour tortillas or white corn tortillas heated on the grill. Yield: 2 servings 1 /3 cup fresh lime juice 3 tablespoons water 1 tablespoon Splenda Sugar Blend 1 1 /2 teaspoons canola or olive oil 1 /2 teaspoon coarse-ground black pepper 1 /4 teaspoon salt 1 /8 teaspoon ground red pepper (cayenne) 2 thinly sliced boneless, skinless chicken breast fillets (8 to 10 ounces total) 1 medium zucchini, cut crosswise then lengthwise into 1 /2-inch-thick slices 1 /2 of a large yellow bell pepper, cut into 1 /2-inch strips 1 /2 of a large red bell pepper, cut into 1 /2-inch strips Olive oil cooking spray 1 In a medium bowl, stir together the lime juice, water, Splenda, oil, black pepper, salt and ground red pepper. Place the chicken in a medium-sized resealable plastic bag. Pour 1 /4 cup of the marinade over the chicken and seal the bag. Turn the bag to evenly coat the chicken with the marinade. Refrigerate for 30 minutes, turning the bag occasionally. Reserve remaining marinade. 2 Lightly coat grill cooking screen, zucchini and yellow and red bell peppers with cooking spray. Preheat a gas grill to medium-high for direct grilling. Grill zucchini and bell peppers on grill screen, uncovered, for 3 minutes. Turn vegetables over. Brush with the remaining marinade. 3 Remove the chicken from the bag and discard any marinade left in the bag. Place the chicken on the grill screen with vegetables. Grill, uncovered, for 4 to 8 minutes or until vegetables are crisp-tender and chicken is no longer pink, turning chicken over halfway through grilling and vegetables occasionally. Remove vegetables and chicken from grill; brush with some of the reserved marinade. Transfer to plates. Broiling Directions: Prepare recipe as directed, except do not grill. Preheat oven broiler. Lightly coat the rack from a broiling pan with cooking spray. Place vegetables on prepared rack in broiling pan. Broil 4 inches from heat for 3 minutes. Turn vegetables over. Brush with reserved marinade. Place the chicken on the rack with the vegetables. Broil for 4 to 8 minutes or until vegetables are crisp-tender and chicken is no longer pink, turning chicken and vegetables over halfway through broiling. Brush with some of the reserved marinade before serving. Per Serving: calories: 228; carbohydrates: 11 g; total fat: 3 g; saturated fat: 1 g; cholesterol: 81 mg; fiber: 2 g; protein: 34 g; sodium: 395 mg; carb choices: 1 4 DCC_COOKBOOK_V1N2.indd 4

6 Grilled Chicken with Lime and Mixed Vegetables 5 DCC_COOKBOOK_V1N2.indd 5

7 Pistachio-Orange Crusted Chicken Here s a delicious way to incorporate healthful pistachio nuts into your entree. Yield: 2 servings 1 boneless skinless chicken breast half (8 to 10 ounces) 1 /8 teaspoon salt Pinch freshly ground black pepper 1 /2 cup shelled unsalted pistachio nuts 2 tablespoons plain panko or 1 tablespoon fine dry bread crumbs 2 teaspoons grated orange peel 1 /8 teaspoon dried thyme 1 egg white, slightly beaten Orange wedges (optional) 1 Preheat the oven to 425 F. Place a wire cooling rack or other type of cooking rack on a baking sheet; set aside. 2 Place the chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound the chicken to ¼-inch thickness. Season the chicken with the salt and pepper. Cut the chicken crosswise in half. 3 Place the nuts and panko in a food processor container. Cover and process with on/off turns just until the nuts are finely chopped. Transfer the nuts to a shallow dish or pie plate. Stir in the orange peel and thyme. 4 Place the beaten egg white in another shallow dish or pie plate. Dip the chicken pieces into the egg white, then into the nut mixture. Coat both sides of the chicken with the nuts. Place the chicken on the rack on the baking sheet. 5 Bake the chicken in the preheated oven for 14 to 18 minutes or until an instant-read thermometer inserted near the center reads 165 F. Per Serving: calories: 351; carbohydrates: 11 g; total fat: 16 g; saturated fat: 2 g; cholesterol: 81 mg; fiber: 3 g; protein: 41 g; sodium: 196 mg; carb choices: 1 6 DCC_COOKBOOK_V1N2.indd 6

8 Pistachio-Orange Crusted Chicken 7 DCC_COOKBOOK_V1N2.indd 7

9 Chicken-Farfalle Casserole Enjoy this one-dish meal of bowtie pasta with a side salad of mixed baby greens. Yield: 2 servings Nonstick cooking spray 1 cup uncooked dried farfalle 1 /2 cup chopped mushrooms 1 /3 cup frozen petite peas 3 tablespoons chopped red bell pepper 3 /4 cup chopped cooked chicken or turkey breast 2 /3 cup reduced-sodium canned cream of mushroom soup 3 tablespoons chicken broth or water 2 teaspoons grated Parmesan cheese Ground black pepper to taste 1 Preheat oven to 375 F. Lightly coat a 1-quart round casserole dish with cooking spray; set aside. Cook the pasta in a medium saucepan according to package directions, except omit salt and/or oil from cooking water. Add mushrooms, frozen peas and red pepper to the pasta during the last 3 minutes of cooking. Drain well. 2 Return pasta mixture to the saucepan and stir in chicken, mushroom soup, broth or water, Parmesan cheese and pepper until combined. Transfer the mixture to the prepared casserole dish. 3 Bake, covered, in preheated oven for 20 minutes or until pasta mixture is heated through and slightly bubbly. Let stand about 5 minutes before serving. Per Serving: calories: 361; carbohydrates: 51 g; total fat: 5 g; saturated fat: 2 g; cholesterol: 49 mg; protein: 27 g; fiber: 4 g; sodium: 423 mg; carb choices: 3 Turkey Meatloaf with Herbs You can use ground beef, bison or veal instead of the turkey if you like. Yield: 4 servings 1 pound ground turkey 1 /3 cup old-fashioned oatmeal 1 /4 cup chopped onion 1 /4 cup ketchup 2 tablespoons vegetable broth or water 1/2 cup scrambled egg substitute 1 Preheat oven to 375 F. 2 In a medium bowl, combine all the ingredients until completely blended. Shape mixture into a loaf and place in a 7 x 3-inch loaf pan. Bake 50 minutes or until cooked through. 2 teaspoons Worcestershire sauce 1 /2 teaspoon dried basil 1 /4 teaspoon dried thyme 1 /4 teaspoon dried oregano 1 /4 teaspoon ground black pepper Per Serving: calories: 241; carbohydrates: 10 g; total fat: 11 g; saturated fat: 3 g; cholesterol: 90 mg; protein: 25 g; fiber: 1 g; sodium: 382 mg; carb choices: 1 8 DCC_COOKBOOK_V1N2.indd 8

10 Mustard and Dill Tilapia This delicious way to prepare fish is so easy it takes almost no time. Yield: 2 servings 1 tablespoon whole-grain mustard* 1 tablespoon lemon juice 1 tablespoon snipped fresh dill 2 teaspoons olive oil 1 clove garlic, minced 1 /4 teaspoon grated lemon rind 1 Preheat broiler. 2 In a small bowl, stir together the mustard, lemon juice, dill, olive oil, garlic and lemon zest. 3 Place the tilapia in a baking dish lined with lightly greased foil. Brush the fillets generously with the mustard dill mixture. Broil 7 to 9 minutes or until fish flakes easily. Transfer to a serving plate. 2 tilapia fillets (5 ounces each) * If you can t find whole-grain mustard, substitute 2 teaspoons of Dijon mustard instead. Per Serving: calories: 180; carbohydrates: 1 g; total fat: 7 g; saturated fat: 2 g; cholesterol: 70 mg; fiber: 0 g; protein: 28 g; sodium: 158 mg; carb choices: 0 Mediterranean Baked Scrod For more flavor, try to find kalamata olives. If they are not available, use canned pitted black olives. Yield: 2 servings 3 /4 pound scrod (or other firm white fish such as cod or haddock) Salt and pepper to taste 1 tablespoon olive oil, divided 2 cloves garlic, minced 1 cup chopped tomatoes 1 /4 cup sliced black olives 1 tablespoon chopped fresh basil or 1 /2 teaspoon dried basil 2 teaspoons chopped capers 1 Preheat oven to 400 F. Season the fish with salt and pepper. 2 In a small bowl, stir together 2 teaspoons of the oil and garlic. Place the fish in a lightly greased, foil-lined baking pan. Brush the garlic mixture lightly over the fish, reserving any unused portion. 3 In a medium bowl, combine the tomatoes, olives, basil, capers, the remaining 1 teaspoon olive oil, and the remaining garlic-oil mixture. Spoon the tomato mixture around the fish. Bake 12 to 15 minutes or until the fish flakes easily. Transfer to a serving platter. Per Serving: calories: 233; carbohydrates: 5 g; total fat: 10 g; saturated fat: 1 g; cholesterol: 72 mg; fiber: 1 g; protein: 31 g; sodium: 371 mg; carb choices: 0 9 DCC_COOKBOOK_V1N2.indd 9

11 Brown Sugar Glazed Salmon with Sautéed Spinach For even more good-for-your heart benefits, complete this meal with a side of brown or wild rice. Yield: 2 servings 2 (4-ounce skinless) salmon fillets, 3 /4- to 1-inch thick 2 tablespoons light apple juice beverage or fresh orange juice 1 1 /2 tablespoons packed Splenda Brown Sugar Blend 1 1 /2 tablespoons reduced-sodium soy sauce 1 teaspoon grated fresh ginger 1 clove garlic, minced ( 1 /2 teaspoon) Freshly ground black pepper, to taste Olive oil cooking spray 1 /2 cup sliced fresh mushrooms 4 cups lightly packed fresh baby spinach 1 teaspoon sesame seeds, toasted (optional) 1 Place salmon fillets in a large, resealable plastic bag. Stir together apple juice, brown sugar blend, soy sauce, ginger, garlic and pepper in small bowl. Set aside 1 /2 tablespoons of marinade. Pour the remaining marinade over the salmon in the bag and seal the bag. Turn the bag to evenly coat the salmon with the marinade. Refrigerate for 1 to 1 1 /2 hours, turning the bag occasionally. 2 Preheat oven broiler. Lightly coat the rack from a broiling pan with cooking spray. Remove the salmon from the bag and discard any remaining marinade. Place the salmon on the prepared rack in the broiling pan. Broil 4 inches from heat for 6 to 12 minutes or just until salmon flakes easily. (Do not overcook.) 3 Meanwhile, lightly coat a large nonstick skillet with cooking spray and heat over medium heat. Add the mushrooms to the skillet. Cover and cook about 4 minutes or until slightly softened, stirring occasionally. Add the spinach and 1 tablespoon of the reserved marinade; gently toss until combined. Cover and cook for 1 to 2 minutes or until spinach just begins to wilt. 4 To serve, transfer the spinach mixture from the skillet to individual plates using a slotted spoon. Place the salmon fillets on top of spinach, and drizzle with remaining reserved marinade. If desired, sprinkle with sesame seeds. Per Serving: calories: 260; carbohydrates: 11 g; total fat: 15 g; saturated fat: 3 g; cholesterol: 62 mg; fiber: 2 g; protein: 26 g; sodium: 515 mg; carb choices: 1 10 DCC_COOKBOOK_V1N2.indd 10

12 Brown Sugar Glazed Salmon with Sautéed Spinach Vegetable Frittata 11 DCC_COOKBOOK_V1N2.indd 11

13 Tuna Salad with 3-Citrus Dressing You can substitute salmon, halibut or swordfish steaks for the tuna if you like. Yield: 2 servings 2 /3 cup fresh orange juice 2 tablespoons fresh lemon juice 2 teaspoons fresh lime juice 2 teaspoons canola oil 1 /2 teaspoon Dijon mustard 1 /4 teaspoon granulated sugar 3 /4 teaspoon cornstarch 2 or 3 drops bottled hot red pepper sauce 1 thin slice orange, halved 1 thin slice lemon, halved 8 ounces tuna steaks, cut 3 /4-inch thick 6 cups mixed salad greens (4 ounces total) 1 /2 of a large avocado, pitted, peeled and sliced 1 thin slice red onion, separated into rings 1 /2 cup julienned jicama 1 In a small saucepan, combine the citrus juices, oil, mustard and sugar, then stir in the cornstarch. Over medium heat, bring the mixture to a simmer, stirring constantly. Reduce heat and gently simmer, uncovered, for 2 minutes, stirring constantly. Remove from heat; add pepper sauce. Cover and refrigerate until serving (makes about 2 /3 cup). 2 Add just enough water to a medium skillet to be able to half-cover the tuna. Add orange and lemon slices; bring water to a simmer. Then carefully add the fish and return to a simmer. Cover and simmer for 6 to 9 minutes or just until fish flakes easily, turning fish over halfway during cooking. (Do not overcook.) Transfer fish to a dish and drizzle with 1 /3 cup dressing. Cover and refrigerate for up 30 minutes. 3 Meanwhile, arrange salad greens, avocado, onion, jicama and radishes on 2 salad plates. 4 Drain fish and discard the dressing in the dish. Flake or cut the fish into 3 /4-inch pieces, and place on top of salad greens. Drizzle salads with remaining dressing. If desired, season with lemon pepper. 4 large radishes, thinly sliced Lemon pepper or freshly ground black pepper (optional) Per Serving: calories: 340; carbohydrates: 19 g; total fat: 16 g; saturated fat: 0 g; cholesterol: 45 mg; fiber: 9 g; protein: 31 g; sodium: 110 mg; carb choices: 1 12 DCC_COOKBOOK_V1N2.indd 12

14 Tuna Salad with 3-Citrus Dressing 13 DCC_COOKBOOK_V1N2.indd 13

15 Ravioli with Mushroom Sauce Use any size ravioli, or substitute tortellini or any stuffed pasta you have on hand. Just check serving sizes. Yield: 2 servings 2 servings (according to package) spinach- or cheese-stuffed ravioli 2 teaspoons olive oil 1 /2 cup sliced leek (white and light green parts only) 2 cloves garlic, minced 2 cups sliced or coarsely chopped fresh mushrooms (any type you like) 1 tablespoon flour 1 /2 cup vegetable or chicken broth 1 /4 teaspoon dried tarragon 2 tablespoons fat-free sour cream Salt and ground pepper to taste Snipped fresh chives or green onion 1 Cook ravioli in unsalted boiling water according to package directions. 2 While the ravioli are cooking: In a medium nonstick skillet, heat the oil over medium-high heat. Add the leek and garlic, and cook, stirring, until slightly softened, about 2 minutes. Add the mushrooms and cook, stirring, until completely cooked, about 3 minutes. If the mushrooms have given off liquid, continue cooking until the liquid has evaporated. 3 Stir in the flour until absorbed. Add the broth and tarragon, and cook, stirring, until the mixture comes to a boil and has thickened, about 2 minutes. Stir in the sour cream, salt and pepper. 4 Drain the ravioli and put into 2 bowls. Top each with half of the mushroom mixture. Sprinkle chives over the top. Per Serving: calories: 253; carbohydrates: 33 g; total fat: 9 g; saturated fat: 2 g; cholesterol: 19 mg; fiber: 2 g; protein: 12 g; sodium: 553 mg; carb choices: 2 14 DCC_COOKBOOK_V1N2.indd 14

16 Ravioli with Mushroom Sauce DCC_COOKBOOK_V1N2.indd 15

17 Quinoa Pilaf with Beans Serve this with a salad and some bread for a vegetarian meal. As a side dish, it makes 4 servings. Yield: 2 servings as entree 1 teaspoon canola oil 1 large clove garlic, minced (about 3 /4 teaspoon) 2 /3 cup coarsely chopped red or yellow bell pepper, or a combination 1 cup reduced-sodium vegetable broth 3 /4 cup cooked kidney beans (cooked from scratch or canned, drained) 1 /2 cup quinoa, rinsed and drained 1 In a 2-quart saucepan, heat the oil over medium-high heat. Add the garlic; cook and stir for 30 seconds. Add the bell peppers and cook, stirring, for 2 minutes or until softened. 2 Add the broth, beans, quinoa and oregano. Bring mixture to a gentle boil, then reduce heat to medium-low or low and gently simmer, covered, for 10 minutes. Uncover and cook 5 minutes longer or until the liquid is absorbed. (Grains will be translucent and outer germ layer will be separated.) Stir in the lemon peel, and remove saucepan from heat. 3 Add the feta cheese and, using a fork, lightly toss until combined. Transfer to a serving dish. 1 /2 teaspoon dried oregano 1 /2 teaspoon grated lemon rind 3 tablespoons crumbled feta cheese Per Serving: calories: 266; carbohydrates: 35 g; total fat: 9 g; saturated fat: 3 g; cholesterol: 12 mg; fiber: 4 g; protein: 14 g; sodium: 332 mg; carb choices: 2 16 DCC_COOKBOOK_V1N2.indd 16 4/25/11 10:29 AM

18 Beef Soft Tacos Be sure to marinate the meat for at least 1 hour or as long as 8 hours. Yield: 4 servings 2 /3 cup bottled reduced-fat red wine vinaigrette 1 /4 cup lime juice 1 /2 teaspoon dried oregano 1 teaspoon chili powder 1 /4 teaspoon ground cumin 1 pound boneless beef or bison top sirloin steak, cut 3 /4-inch thick* 3 /4 cup diced tomato 1 /3 cup diced avocado 2 tablespoons finely chopped onion 4 (7-inch) 96% fat-free flour tortillas** 2 cups shredded lettuce 1 In a medium bowl prepare the marinade: combine the vinaigrette, lime juice, oregano, chili powder and cumin; set aside 1 /3 cup. Place the steak in a medium-size resealable plastic bag. Pour all but the reserved 1 /3 cup of the marinade over the steak and seal the bag. Refrigerate for 1-8 hours, turning the bag occasionally. 2 Prepare the salsa: In a medium bowl, combine the tomato, avocado, onion and 1 tablespoon of the reserved marinade; set aside. 3 Preheat broiler. Remove the steak from the bag and discard the remaining marinade. Place the steak on a broiler pan lined with foil, and broil 4 inches from heat, 4 to 7 minutes per side, brushing often with reserved marinade. Beef is done when an instant-read thermometer inserted near the center reads 140 F for medium-rare doneness, or 155 F for medium doneness. Transfer the steak to a cutting board and loosely cover with foil; let rest for 5 minutes. Carve across the grain into thin slices. 4 To assemble tacos, place 1 /2 cup lettuce on half of each tortilla. Top with meat, salsa and, if desired, sour cream. Fold to enclose filling. * Top sirloin is one of the leaner cuts of beef. For an even leaner option, choose bison. Because bison has less fat than beef, it cooks slightly faster. The best way to tell doneness is to use an instant-read thermometer. ** To heat tortillas, place tortillas in a single layer in a warm oven or on grill rack and heat until soft and pliable. Per Serving: calories: 462; carbohydrates: 30 g; total fat: 25 g; saturated fat: 7 g; cholesterol: 46 mg; fiber: 3 g; protein: 28 g; sodium: 864 mg; carb choices: 2 17 DCC_COOKBOOK_V1N2.indd 17 4/25/11 10:29 AM

19 Cajun-Rubbed Beef Steaks with Corn Salsa During the summer, this recipe is great for grilling. Yield: 2 servings 3 /4 teaspoon Cajun seasoning 1 (8- to 10-ounce) beef shoulder top blade (flat iron) steak* 1 /3 cup corn kernels (cooked from fresh or frozen, or canned) 3 tablespoons canned black beans, drained and rinsed 2 tablespoons seeded and finely chopped tomato 1 tablespoon thinly sliced green onion 2 teaspoons fresh lime juice 1 teaspoon olive oil 1 /8 teaspoon ground cumin 1 Preheat broiler. Sprinkle Cajun seasoning evenly on both sides of the steak. 2 Prepare the corn salsa: combine corn, black beans, tomato, green onion, lime juice, oil and cumin in small bowl; set aside. 3 Place the steak on a broiler pan lined with foil and broil 4 inches from heat, 4 to 7 minutes per side. Beef is done when an instant-read thermometer inserted near the center reads 140 F for medium-rare doneness, or 155 F for medium doneness. (If grilling, grill steak, uncovered, directly over medium heat for 13 to 16 minutes, turning occasionally.) 4 Transfer the steak to a carving board and let rest for 5 minutes, then cut into slices. Serve with corn salsa. * If beef shoulder top blade (flat iron) steaks are unavailable, substitute boneless beef top sirloin steak, cut 3 /4-inch thick. Per Serving: calories: 331; carbohydrates: 12 g; total fat: 18 g; saturated fat: 6 g; cholesterol: 91 mg; fiber: 3 g; protein: 29 g; sodium: 221 mg; carb choices: 1 18 DCC_COOKBOOK_V1N2.indd 18 4/25/11 10:29 AM

20 Cajun-Rubbed Beef Steaks with Corn Salsa 19 DCC_COOKBOOK_V1N2.indd 19 4/25/11 10:29 AM

21 Old-Fashioned Beef Stew This is a thick, satisifying, stick-to-your-ribs stew. Serve it with a green salad for a healthy, hearty meal. Yield: 4 servings 2 tablespoons all-purpose flour 1 /4 teaspoon garlic powder 1 /4 teaspoon ground black pepper 1 1 /4 pounds stewing beef 1 tablespoon vegetable oil 1 cup chopped onion 1 1 /2 cups water 1 (8-ounce) can tomato sauce 1 bay leaf 2 cups celery cut into 1-inch pieces 2 cups sliced carrots 1 /2 cup frozen peas 2 tablespoons chopped parsley 1 teaspoon Worcestershire sauce Salt and pepper to taste 1 Place the flour, garlic powder and black pepper into a resealable plastic bag. Add the beef cubes and shake until coated. 2 In a 3-quart pot, heat the oil over medium-high heat. Add half of the beef cubes and cook until browned on all sides, about 7 to 10 minutes. Remove the beef from the pan and repeat with remaining meat. Add the onion and cook, stirring until softened, about 2 minutes. Add the water, tomato sauce and bay leaf; stir until any browned bits are combined with the sauce. Return the beef with any liquid to the pot. Add the celery and carrots, and bring to a boil. Reduce heat and simmer, covered, for 1 1 /2 hours or until beef is tender, stirring occasionally. 3 Add the peas, parsley and Worcestershire sauce and simmer 5 minutes longer or until peas are cooked. Discard the bay leaf; season with salt and pepper. Per Serving: calories: 395; carbohydrates: 21 g; total fat: 20 g; saturated fat: 7 g; cholesterol: 58 mg; fiber: 5 g; protein: 33 g; sodium: 510 mg; carb choices: DCC_COOKBOOK_V1N2.indd 20 4/25/11 10:29 AM

22 Stir-Fried Pork This dish can be prepared with any combination of vegetables, using the amounts below. Yield: 2 servings 1 /3 cup chicken or vegetable broth 2 tablespoons mirin or dry sherry 1 tablespoon low-sodium soy sauce 1 teaspoon sugar 1 tablespoon cornstarch 2 teaspoons vegetable oil, divided 6 ounces boneless pork, cut into thin strips 1 teaspoon minced ginger 2 cloves garlic, minced 1 1 /2 cups snow peas 1 /2 cup julienned red or green bell peppers 1 /3 cup green onions (white and green parts), sliced on the diagonal 1 /2 cup sliced canned water chestnuts 1 In a small bowl, combine the broth, mirin, soy sauce and sugar, then stir in the cornstarch. 2 In a large nonstick skillet, heat 1 teaspoon of the oil over high heat. Add the pork, ginger and garlic, and cook, stirring constantly, until the pork is no longer pink, about 3 minutes. Remove the pork mixture from the skillet and set aside. In the same skillet, heat the remaining 1 teaspoon of the oil over high heat. Add the snow peas, red pepper and scallion, and cook, stirring until tender, about 3 minutes. Add the water chestnuts, stirring until heated through, about 2 minutes. 3 Return the pork mixture to the pan. Add the soy sauce mixture and cook, stirring constantly, 2 minutes or until sauce has thickened. Per Serving: calories: 340; carbohydrates: 34 g; total fat: 11 g; saturated fat: 3 g; cholesterol: 47 mg; fiber: 4 g; protein: 25 g; sodium: 574 mg; carb choices: 2 21 DCC_COOKBOOK_V1N2.indd 21 4/25/11 10:29 AM

23 Clockwise from top left: Tuna Salad with 3-Citrus Dressing, Pistachio-Orange Crusted Chicken, Cajun-Rubbed Beef Steaks with Corn Salsa, Mustard and Dill Tilapia On the Cover: Chicken-Farfalle Casserole You can find even more recipes at DCC_COOKBOOK_V1N2.indd 4 4/25/11 10:29 AM

24 The Care Cookbook Delicious recipes to help you get control of your diabetes Vol. 1, Issue 2 Entree recipes A new cookbook in every order, Compliments of Diabetes Care Club 1 DCC_COOKBOOK_V1N2.indd 1 4/25/11 10:29 AM