Recipe(s) from The Perfect Diabetes Comfort Food Collection by Robyn Webb
American Diabetes Association/October 2016
LEMON ASPARAGUS SOUP
Serves: 12 | Serving size: 1 cup
Prep time: 20 minutes | Cook time: 30 minutes
Asparagus has an assertive flavor, but it’s nicely tempered in a soup. Potatoes and asparagus work well together and they make a perfect pair. When buying asparagus, settle on stalks that are medium in width. If the stalks are a little too thick-stemmed, peel them. Otherwise, the stems are quite tasty, so leave them in the soup.
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
grated zest of 1 fresh lemon
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 so¨. 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.
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
1 Starch; 1 Nonstarchy Vegetable; 1/2 Fat
SHRIMP AND FRUIT TACOS
Serves: 4 | Serving size: 1 taco
Prep time: 10 minutes | Cook time: 5 minutes
Both mangoes and avocados have the same indicator of ripeness; press the skin on each and it should give just a little. Look for well-rounded mangoes that feel heavy for their size. While most mangoes have a beautiful red and yellow skin color, color isn’t always an indicator of ripeness as some ripe mangoes retain quite a bit of green color on the outside. Better to choose large mangoes that yield a lot of fruit. In addition to pressing on the skin of an avocado, flick off the stem end. Underneath you should find the color green indicating your avocado is ready to eat.
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 sea salt
1 1/4 pounds large peeled and deveined shrimp
1 tablespoon olive oil
Juice of 1 lime
8 (6-inch) corn tortillas
1 large mango, peeled and cut into thin slices
1 small avocado, peeled and cut into thin slices
1 cup shredded romaine lettuce
3 fresh medium tomatoes, cored and diced
1/2 cup nonfat plain yogurt or nonfat sour cream
1. Combine the ingredients in the seasoning mix and add the shrimp. Toss to coat.
2. Heat the olive oil in a large skillet. Add the shrimp and sauté for 4–5 minutes until shrimp are cooked through. Sprinkle with lime juice and remove from the heat.
3. Heat the corn tortillas one at a time in an ungreased skillet for 30 seconds per side.
4. To serve, add the shrimp to the tortilla and top with mango and avocado. Garnish with lettuce, tomatoes, and yogurt or sour cream.
CALORIES 210 ▪ CALORIES FROM FAT 45 ▪ TOTAL FAT 5.0 g ▪ SATURATED FAT 0.7 g ▪ TRANS FAT 0.0 g ▪ CHOLESTEROL 140 mg ▪ SODIUM 180 mg ▪ POTASSIUM 550 mg ▪ TOTAL CARBOHYDRATE 23 g ▪ DIETARY FIBER 4 g ▪
SUGARS 8 g ▪ PROTEIN 21 g ▪ PHOSPHORUS 310 mg
Best-selling author Robyn Webb shows you how to take 9 essential recipes and create 90 amazing meals that everyone will love!
Most of us, including those with health issues such as heart disease or people with diabetes, and their families, have four or five go-to dishes they love to make. They may occasionally break out of routine and try new dishes, but they always end up coming back to the tried and true dishes they know and love. In The Perfect Diabetes Comfort Food Collection: 9 Essential Recipes You Need to Create 90 Amazing Complete Meals (American Diabetes Association/October 2016), Robyn Webb, author of the bestselling Diabetes Comfort Food Cookbook, focuses on 9 favorite comfort foods and makes 10 variations of each to give home cooks new, healthy twists on the meals they crave.
“Growing up I remember fondly the meals my mother used to cook for us,” Robyn explains. “My mother was a person with diabetes so we always ate healthy and because she worked full time our meals were simple and she relied on simple techniques in order to get dinner on the table quickly. The Perfect Diabetes Comfort Food Collection is designed to make cooking easy and simple, yet delicious.”
Along with 90 classic recipes beautifully photographed, this book also features a meal-planning section that helps home cooks match a favorite comfort food dish with simple sides to create hundreds of complete, nutritionally balanced meals designed to help control blood glucose levels and promote heart health.
Let go of any preconceived notions you might have about Diabetes recipes; Robyn has created meals that anyone will love. From Stir Fry to Tacos, Salads and Soups and Meatloaf to Burgers, Pastas and Sauces, the books covers a wide range of favorite foods. Each chapter starts with a “basic” recipe followed by 9 variations. Each recipe has complete nutritional information to make meal planning easier. Some of the delicious recipes in the book include:
-Chickpea Patties with Mango Chutney
-Fresh Tuna Burgers
-Apple Cider Chicken
-Scallion and Ginger Sauce with Seared Chicken
-No Noodle Zucchini Lasagna
-Shrimp and Fruit Tacos
-Blackened Fish Tacos
-Crispy Tofu Stir Fry
-Master Asian Chicken Stir Fry
-A Better Turkey Meatloaf
-Mushroom and Walnut Meat Loaf
-Asian Pork and Plum Salad
-Swordfish Salad with Salsa Dressing
-Lemon Asparagus Soup
-Indian Lentil Soup
Whether you have health issues that require you to watch what you eat, or you just want to eat better, The Perfect Diabetes Comfort Food Collection combines the elements everyone loves – healthy foods that are prepared quickly and come out tasting amazing!
Robyn Webb, MS, is an award-winning cookbook author, nutritionist, and the Food Editor of Diabetes Forecast. Robyn has been a passionate advocate of cooking well and eating wisely for most of her life. Because of health problems within her own family, mostly notably diabetes, Robyn learned early on the importance of a balanced, healthful approach to eating. She has written 14 cookbooks, including the bestseller American Diabetes Association Diabetes Comfort Food Cookbook and has worked with Food Network, Martha Stewart Radio, Lifetime Television, Discovery Channel, CNN, CBS, ABC, ESPN, and many more. Robyn graduated from Syracuse University with a BS in nutrition and Florida State University with a MS in nutrition. She lives in Miami, Florida.