Fast and flavorful: great diabetes meals from market to table

305 Pages·2011·3.133 MB·English

by  Gassenheimer, Linda

FAST
AND FLAVORFUL
Great Diabetes Meals from Market to Table
by Linda Gassenheimer
FAST
AND FLAVORFUL
Great Diabetes Meals from Market to Table
by Linda Gassenheimer
Director, Book Publishing, Abe Ogden; Acquisitions Editor, Victor Van Beuren; Editor, Greg Guthrie; Production Manager,
Melissa Sprott; Composition, ADA; Indexer, Courtney Rutledge; Cover Design, Vis-à-Vis Creative Concepts, Inc.; Photographer,
Taran Z; Printer, QuadGraphics.
Cover photo: Pistachio-Crusted Beef and Vegetable Kabobs, p. 218.
©2011 by Linda Gassenheimer. 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
1 3 5 7 9 10 8 6 4 2
The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations
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, at
[email protected], or by calling 703-299-2046.
American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311
DOI: 10.2337/9781580404440
Library of Congress Cataloging-in-Publication Data
Gassenheimer, Linda.
Fast and flavorful : great diabetes meals from market to table / by Linda Gassenheimer.
p. cm.
Includes bibliographical references and index.
ISBN 978-1-58040-444-0 (alk. paper)
 1. Diabetes--Diet therapy--Recipes. I. Title.
RC662.G365 2011
641.5’6314--dc23
2011022590
To my husband, Harold,
for his love,
constant enthusiasm for my work,
and support.

CONTENTS

Acknowledgments ix
Introduction 1
Shop Smart! 3
Cooking Staples 5
SEAFOOD 7
Balsamic Grilled Tuna and Arugula Fish in a Pouch with Garlic Couscous Lemon-Pepper Shrimp and Couscous
Pasta on a Bed of Spinach
Ginger-Teriyaki Steamed Fish and
Texas Tuna Burger and Jalapeño Chinese Noodles Shrimp and Poblano Pepper Tacos with
Coleslaw Pinto Bean Salad
Cajun-Bronzed Mahi-Mahi with Rice
Hot Glazed Tuna Steak with Pecan and Spinach Pilaf Black Bean Soup with Shrimp
Spinach Salad
Halibut in Cider with Saffron Rice Shrimp Mushroom Quesadillas and
Salmon, Quinoa, and Corn Salad Black Bean and Tomato Salad
Five-Spice Fillet with Chinese Noodles
Chilled Cucumber and Salmon Soup and Sprouts Jerk Shrimp with Rice and Peas
Poached Salmon with Chive Sauce and Southwestern Fish Fillet with Chipotle Spicy Shrimp and Peach Salad with
Vegetable Fettuccini Corn and Zucchini Lentils Vinaigrette
Salmon Gazpacho Pecan-Crusted Tilapia with Hot Pepper Hot Pepper Shrimp with Pimento
Succotash Endive Salad
Whiskey-Soused Salmon with Broccoli
and Potatoes Fish Chowder with Green Salad Shrimp Caesar Salad
Honey-Soy Glazed Salmon with Mexican Orange Fillet with Fried Corn Pan-Seared Scallops and Vegetable
Asparagus Rice and Green Pepper Medley Rice
Almond-Crusted Trout with Penne and Sautéed Fish with Pineapple Salsa and Curry-Kissed Scallops with Carrots and
Sugar Snap Peas Poblano Rice Rice
Cumin-Crusted Snapper with Arroz con Braised Chinese Shrimp Pesto Scallops with Fresh Fettuccini
Jitomate (Rice with Tomato)
Sweet and Sour Shrimp with Brown Crab Scampi and Spaghetti
Sicilian Swordfish with Broccoli Rice
Spaghetti with Clams and Herb Sauce
Linguine
Spaghetti del Pescatore (Fisherman’s and Italian Salad
Parmesan Sole with Dilled Potatoes Spaghetti) with Celery and Fennel
Salad
v
POULTRY 87
Aga Khan’s Chicken Curry and Rice Country Mushroom and Sausage Soup Marsala-Glazed Chicken with Roman
with Onion-Garlic Crostini Spinach
Almond-Grape Chicken Salad with
Crunchy Coleslaw Crispy Chicken with Ratatouille Mexican Sope (Layered Open Tortilla
(Sautéed Provençal Vegetables) Sandwich)
Basque Chicken with Saffron Rice
Curried Chicken Pot Pie Pistachio-Crusted Chicken and Broccoli
Black Bean Chicken Chili and Iceberg
Farfalle
Salad Dijon Chicken with Vegetable Quinoa
Poached Chicken with Fresh Tomato
Chili Chicken with Southwestern Barley Grilled Chicken Wraps and Parmesan
Mayonnaise Sauce and Cucumber
Salad Corn
Rice Salad
Chicken Pizzaioli with Fennel and Bean Hawaiian Chicken with Pineapple Salad
Pollo Tonnato (Chicken in Tuna Sauce)
Salad
Honey-Spiced Mock Chicken Wings and
Sherry Chicken and Green Bean
Chicken Tostadas and Cilantro Tomatoes Celery with Blue Cheese Dressing
Pimento Rice
Chicken and Garlic Greens with Spicy Indian-Spiced Chicken with Cumin-
Tarragon Chicken with Orzo and Chives
Sautéed Potatoes Scented Rice and Spinach
Thai Chicken Kabobs with Brown Rice
Chicken and Shiitake Yakitori Chicken Diavolo (Italian Chicken in
Spicy Tomato Sauce) with Zucchini Turkey and Apple Salad with Herbed
Chicken and Walnuts in Lettuce Puffs
Carrot Gratinée Cheese Crostini
with Chinese Rice
Jacques Pepin’s Supreme of Chicken Turkey Normandy with Sweet Potatoes
Chinese Salad with Asian Dressing
with Balsamic Vinegar and Onion
Turkey Picadillo with Brown Rice
Coq au Vin (Chicken Stewed in Red Sauce with Corn and Peas
Wine) with Brown Rice Turkey Stroganoff with Egg Noodles
PORK 157
Balsamic Pork Scaloppini with Garlic Five-Spice Pork and Rice Stir-Fry Pork Medallions with Red Berry Sauce
Sweet Potatoes and Sugar Snap Peas and Mixed-Herb Angel Hair Pasta
Ham and Lentil Soup with Country
Beer-Soused Pork with Potato and Leeks Garlic Toast Pork Pita Pocket with Greek Salad
Brandied Apples and Pork with Egg Herbed Grilled Pork with Tomato-Basil Roast Pork with Chunky Strawberry
Noodles Pasta Salsa and Linguine with Summer
Squash
Chimichurri Pork Chops with Quick Rice Pan-Fried Pork with Garlic Greens with
and Tomatoes Spicy Roast Potatoes Salsa Pork with Fresh Linguine
Chinese Pork Puffs and Quick Stir-Fried Rice Pork Chops with Apple Relish and Sara Moulton’s Pork Scaloppini with
Sweet Potatoes Broccoli and Sweet Potatoes
Chinese Pan-Roasted Pork with Stir-
Fried Bok Choy and Noodles Pork in Port Wine with Barley and Southwestern Honey-Glazed Pork with
Broccoli Rabe Salsa Potato Salad
Dijon Pork with Red Pepper and
Tomato Penne Whiskey Pork with Rosemary Lentils
vi
BEEF 199
Beef in Oyster Sauce with Chinese Mediterranean Steak with Minted Roast Beef Pita Pocket with Tomato
Noodles Couscous and Onion Relish and Greek Summer
Salad
Buffalo Cheeseburgers with Mixed Mock Hungarian Goulash with Caraway
Salad Noodles Spaghetti Bolognese (Spaghetti and
Meat Sauce) with Herbed Zucchini
Filet Marchand de Vin (Steak in Red Pan-Fried Ropa Vieja (Flank Steak in
Wine Sauce) with Sautéed Garlic Tomato Sauce) and Brown Rice Steak and Portobello Sandwich with
Potatoes Tapenade-Topped Tomatoes
Pistachio-Crusted Beef and Vegetable
Garlic Steak with Chili Pepper Potatoes Kabobs Walnut-Crusted Buffalo Steak with
Tomato and Bean Salad
Honey-Mustard Crusted Steak with Roast Beef Chopped Salad
Garlic Rosemary Beans Vietnamese Hot and Spicy Stir-Fry Beef
Roast Beef Hash with Mixed Green
and Chinese Noodles with Snow Peas
Meatball, Beer, and Potato Stew Salad
VEAL & LAMB 235
Veal and Olive Stew with Quick Barley Scaloppini al Marsala (Veal Marsala) Veau aux Oranges (Veal in Orange
with Penne ala Siciliana (Sicilian Sauce) and Broccoli Rice Pilaf
Quick-Fried Diced Veal with Simple
Penne Pasta)
Fried Rice Lamb and Lentil Tagine
Veal Milanese with Spaghettini
Middle-Eastern Lamb with Spinach
Pomodoro
Brown Rice
VEGETARIAN 251

Frittata Primavera with Gratinéed Mulligatawny Soup Tabbouleh with Toasted Walnut
Fennel Couscous
Ricotta Soufflé with Tomato Bruschetta
Greek-Style Casserole Soup Mushroom Pesto Pasta with Pimento
Southwestern Three-Bean Soup
Salad
Indian-Spiced Spinach with Lentils and
Rice
INDEX 268

Contents vii

ACKNOWLEDGMENTS
One of the best parts of writing a book is working with so many talented and friendly people. I’d like to
thank them all for their enthusiastic support.
My biggest thank you goes to my husband, Harold, who encouraged me, helped me test every recipe, and
spent hours helping me edit every word. His constant encouragement for all of my work has made this book
a partnership.
Thank you to Abe Ogden, Director of Book Publishing, and Greg Guthrie, Managing Editor, at the
American Diabetes Association for their guidance and support. They worked closely with me to enable this
book to come to life.
Thank you to my Miami Herald editor, Kathy Martin, for her constant support of my “Dinner in Minutes”
column.
Thank you to Joseph Cooper, host of “Topical Currents,” and to the staff at WLRN National Public
Radio for their help and enthusiasm for my weekly “Food News and Views” segment.
I’d also like to thank my family, who have always supported my projects and encouraged me every step of
the way: my son, James; his wife, Patty; and their children, Zachary, Jacob, and Haley; my son, John; his wife,
Jill; and their children, Jeffrey and Joanna; and my son, Charles; his wife, Lori; and their sons, Daniel and
Matthew; and my sister, Roberta, and brother-in-law Robert.
And finally, thank you to all of my readers and listeners who have written and called over the years. You
have helped shape my ides and made the solitary task of writing a two-way street.
ix