How To Live With Diabetes

From: The Diabetes Snack, Munch, Nibble, Nosh Book
Yield: 8 servings
(1 piece per serving)

1 homemade or store-bought pizza crust
1 cup water-packed artichoke heart quarters, well drained
1 cup pizza sauce
1 1/2 cups cooked shrimp
1/4 cup roasted red pepper, chopped
2 Tbsp grated Parmesan cheese

Preheat the oven to 425 degrees F.
Spray a large baking sheet or pizza pan with nonstick
spray. Lightly sprinkle with cornmeal, if desired.

If making the crust, transfer the dough to the pan.
Stretch and shape the dough by hand and/or with rolling
pin into a 12-or 13-inch circle or 11-by 14-inch rectangle.
If using store-bought crust, place it on the pan.

Remove and discard any coarse outer leaves from
the artichoke hearts. Coarsely chop the hearts.

Spread the pizza sauce over the crust. Sprinkle with
artichoke hearts evenly over the crust. Sprinkle on
the shrimp, then the chopped pepper. Top with cheese.

If using homemade crust, bake for 12 to 15 minutes.
If using purchased crust, bake according to package
directions, or until the pizza begins to brown at
edges. Cut into 9 rectangles or wedges and serve.

Yield: 8 servings
(1 piece per serving)
Nutrition per Serving (1 slice):
164 Calories, 3g Fat, 49mg Cholesterol, 559mg Sodium,
24g Carbs, 2g Dietary Fiber, 3g Sugars, 10g Protein

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Lean Meat

From: “Something Different” is written for the American
Institute for Cancer Research (AICR) by Dana Jacobi, author
of The Joy of Soy and recipe creator for AICR’s Stopping
Cancer Before It Starts.
Makes 1 cup of pesto

Makes enough for 8-12 crostini or as a dip with sliced raw
vegetables such as carrots and red, orange, or yellow bell
peppers.

2 cups broccoli florets, stem removed
1-2 cloves garlic, chopped
1/2 cup basil leaves, lightly packed
1/4 cup walnuts
Freshly ground black pepper
3-4 Tbsp extra virgin olive oil
1/4 cup grated Parmigiano-Reggiano cheese
Salt, if desired

1. Place the broccoli, garlic, basil and nuts in a food processor
or blender. Add 4 or 5 grinds of pepper. Puree until the broccoli
is finely ground but still grainy.

2. With the motor running, drizzle in just enough of the oil to
make the mixture spreadable and soft enough to use as a dip. Scrape
down the sides of the bowl and blend 15 seconds longer. Transfer
the pesto to a bowl.

3. Mix in the cheese and season to taste with salt, if desired.
Cover tightly and refrigerate 2 hours before serving to allow
the flavors to meld. This pesto keeps up to 2 days if stored
tightly covered in the refrigerator.

4. To use with crostini, spread 1 to 2 tablespoons pesto on each
slice of grilled or toasted bread (preferably whole-wheat Italian).

Makes 1 cup of pesto, enough for 8-12 crostini or as a dip
with sliced raw vegetables such as carrots and red, orange,
or yellow bell peppers.
Serving Size: 1 Tbsp
Nutrition per Serving:
43 Calories, 4g Total Fat, <1g Saturated Fat, 1g Protein,
<1g Carbs, <1g Dietary Fiber, 22mg Sodium

Exchanges: 1 Vegetable, 1/4 Medium-fat Meat

4 whole artichokes
4 lemons, divided
2 tablespoons whole coriander seeds
2 tablespoons salt
1 stick salted butter, cut 8 pieces

Trim the stems of the artichokes to about 2 inches. Bring 4 quarts of
water to a boil in a large saucepot. Halve 3 lemons and squeeze juice into
water. Add lemon halves, coriander seeds, and salt; cook 5 minutes.
Place artichokes in the cooking liquid, and cover with a heavy plate to
keep them from floating. Boil 15 minutes, until a paring knife, inserted where
the stem meets the bottom, comes out easily.
In a small bowl, melt butter in a microwave. Mix in juice of remaining
lemon.
Serve each person one whole artichoke, accompanied by a ramekin of butter
sauce and a large bowl for discarded leaves.
Makes 4 servings.
Calories 315, Fat 28 g, Carbs 13.4 g, Fiber 7 g.

Sauce:
5 tablespoons water
4 tablespoons smooth natural peanut butter
1 tablespoon rice vinegar, (see Ingredient note) or white vinegar
2 teaspoons reduced-sodium soy sauce
2 teaspoons honey
2 teaspoons minced ginger
2 cloves garlic, minced
Tofu & vegetables:
14 ounces extra-firm tofu, preferably water-packed
2 teaspoons extra-virgin olive oil
4 cups baby spinach, (6 ounces)
1 1/2 cups sliced mushrooms, (4 ounces)
4 scallions, sliced (1 cup)

1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white
vinegar), soy sauce, honey, ginger and garlic in a small bowl.
2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise
into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller,
uneven pieces.
3. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a
single layer, without stirring, until the pieces begin to turn golden brown on
the bottom, about 5 minutes. Then gently stir and continue cooking, stirring
occasionally, until all sides are golden brown, 5 to 7 minutes more.
4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring,
until the vegetables are just cooked, 1 to 2 minutes more.

Serves: Makes 4 servings, generous 3/4 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy

Source: Eating Well [magazine], Feb/March 2005
Formatted by Chupa Babi: 10.04.08

NUTRITION INFORMATION: Per serving: 225 calories; 14 g fat (2 g sat, 3 g mono);
0 mg cholesterol; 16 g carbohydrate; 12 g protein; 5 g fiber; 229 mg sodium; 262
mg potassium.

Nutrition bonus: Calcium (16% daily value), Iron (16% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 2 medium-fat meat

TIP: Ingredient Note: Rice vinegar (or rice-wine vinegar) is mild, slightly
sweet vinegar made from fermented rice. Find it in the Asian section of
supermarkets and specialty stores.

“Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a
cucumber salad for a low-calorie, nutrient-packed vegetarian supper.”