chicken when it is cold, using a fork or tongs. 2. Arrowroot powder (also called arrowroot flour) is a thickening agent used like cornstarch. It must be dissolved in a small amount of cold water be fore being added to warm ingredients, kw
SEAFOOD CHOWDER TRIO 6 servings Perserving: 2.9 gm CHO, 2.8 OZ PRO CHO (gm) PRO (gm) Vi lb shrimp in their sheUs 0 31.6 3 cups water ,
2 Tbsp butter ,
Vi cup thinly slicedbutton mushrooms 4.0 1.7 1 stalk celery, diced 1.5 0.3 Vi tsp dried tarragon 0.4 ,
1 bay leaf ,
1 tsp salt ,
Vi tsp black pepper ,
Vi lb scrod, cod, or other firm white fish , 40.4 Vi cup heavycream 3.3 2.4 Vi cup dry white wine 4.8 ,
Vi lb bay scaUops 3.6 25.3
To clean shrimp, rinse in a colander under cold running water.
Re move sheUs and set them aside.They wiU be used for the soup stock.
Remove the vein along the back and discard it.
Cut shrimp into smaU bite-sizedpieces and set aside.
Place sheUs in a saucepanwith 3 cups of water.
Bringto a boU and simmerfor 10minutes.
Strain out sheUs and return stock to saucepan.
In a skiUet, heat butter on a low flame.
Add mushrooms, celery, tarragon, bayleaf, salt, and blackpepper.
Saute" for 3-5 minutes.
MeanwhUe, add scrod, heavycream, and white wine to the seafood stock.
Add the cooked vegetables from the skiUet.
Turn on heat under saucepan and bring chowderto a low boU.
The scrod wiU faU apart asit cooks, sothereisno needto cut it.
Reduce heatand sim mer covered for 15 minutes.
Add scaUops and shrimp to chowder.
Cook for 3-5 minutes.
Remove bay leaf, adjust seasoning, and serve warm.
The chowder wiU keep in the refrigeratorfor 3-4 days. It may also be stored in the freezer for 1 month, kw
Recipesfor Low-Carbohydrate Meals 405
SALADS
CURRIED CHICKEN SALAD WITH JICAMA 4 servings Perserving: 3 gm CHO, 4 OZPRO CHO (gm) PRO(gm) 1 lb chicken breasts, boned and skinned , 96.0 1 stalk celery, diced 1.5 0.3 Vi cup coarsely grated jicama (see Note) 5.3 0.4 Vi cup diced green beU pepper 4.6 0.6 3 Tbsp cider vinegar ,
3 Tbsp mayonnaise ,
Vi tsp salt ,
Vi tsp black pepper ,
Va tsp stevia powder (Vi packet) ,
Vi tsp curry powder 0.6 0.1
To cook chicken breasts, steam them until tender and no longer pink inside, 12-15 minutes.AUow to coolbefore sUcing. Cut chicken breasts into bite-sized chunks. In a medium-sizedglass mixingbowl, combine chicken and celery, jicama,and green pepper.Addvinegarand mayonnaise and mix thor oughly. Add salt, pepper, stevia, and curry power to chicken salad. Blendin aU seasoning by evenly coatingthe ingredients. Serve chiUed or at room temperature.
Note If you're not famttiar with jicama, it has brown skin like a potato and is shaped something likea turnip. Its flesh has a pleasing crunch,almostlikea crisp apple. When purchasing jicama, which is available these days in most supermarkets, makesure the skinis firmwithoutbruises. The smaU variety, about the sizeof an orange, is the best for its taste and texture, kw
ROASTED EGGPLANT SUMMER SALAD 4 servings Perserving: 9.4gm cho, 0.5 oz pro CHO (gm) PRO (gm) 1 eggplant,about Wa lb, peeled and cut into lV^-inch cubes 27.8 4.67 % tsp salt , 5 Tbsp olive oU , Va tsp dried oregano 0.2 , 2 cloves garUc, minced 2.0 0.2 Va tsp black pepper , 1 oz {Va cup) crumbled feta cheese 1.0 5.0
406 YourDiabetic Cookbook
2 Tbsp lemon juice 2.6 0.2 1 small head of Boston lettuce, washed, dried, and Ughtiy shredded 3.8 2.1
Preheat oven to 425°F.
Rub eggplant chunks with salt and aUow to stand for 10minutes.With a papertowel,pat dry any surface moisture (this helpsto removethe bittertaste).
In alarge mixing bowl, combine the eggplant, 4 Tbsp olive oU (set aside 1 Tbsp olive oU for final sea soning), oregano, garUc, andblack pepper.
Mix thoroughly and place in a 9 x 13 bakingdish.
Bake uncovered for 45 minutes.
Remove from oven and aUow to cool.
Sprinkle with feta cheese, lemon juice, and 1 Tbsp oUve oU beforeserving on abed of Boston lettuce.
Serve chiUedor at room temperature, kw
MARINATED CUCUMBER SALAD WITH FRESH DILL 4 servings Per serving. 2.6gm cho, <0.5oz pro CHO (gm) PRO(gm) 4 picklingcucumbers, sliced into y3-inch rounds 5.6 1.6 2 stalkscelery, sUced in thin crescents 3.0 0.6 2 Tbsp diced red onion 1.8 0.6 1Tbsp fresh diU, chopped,or 1 tsp dried diU 0.1 1.0 Vi tsp salt ,
Vi tsp stevia powder (1 packet) ,
3 Tbsp cider vinegar ,
In a large glass mixing bowl, combine cucumbers, celery, onion, and diU. To preserve the crunchiness of the vegetables, Ughtiy mix the salt, stevia, and vinegar into them (aheavyhand whfle mixing wiU tend to soften the vegetables). Cover the salad and refrigerate for a minimum of 30 minutes before serving. The longer it marinates the more "pick led" the flavor. Store the salad in the liquid to maintain its freshness. It wiU keep in the refrigerator for 3-4 days in an airtight container, kw
GREEN CABBAGE COLE SLAW WITH LEMON ZEST 4 servings Per serving: 5.8gm cho, <0.5 ozpro CHO (gm) PRO (gm) 4 cups shredded green cabbage 15.2 4.0 Vi cup diced green beU pepper 4.6 0.6 Vi cup coarsely chopped flat-leaf parsley 1.9 0.9 Vi tsp salt , Vi tsp grated lemon zest (see Note) ,
Recipes for Low-Carbohydrate Meals 407
Va tsp black pepper , Vi tsp celery seeds 0.4 0.2 4 Tbsp cider vinegar , 2 heaping Tbsp mayonnaise 1.0 ,
In a large glass mixing bowl, combine cabbage, green pepper, and parsley. Add the salt. Work it into the fiber of the vegetables. Thesalt, as it dissolves and mixes with the greens, wiU drawmoisturefrom the vegetables. Add to the slaw the lemon zest, black pepper, celery seeds, andvinegar, then the mayonnaise. Mix thoroughly. AUow thecole slaw tostand about 30 minutes in therefrigerator be fore serving. It wiU keep in the refrigerator for 4-5 days in an airtight container.
Note Lemon zest is the fragrant outer yeUow part of the lemon peel. Don'tgrate below to the bitter,pulpywhite, kw
POULTRY
GROUND TURKEY BURGERS WITH MARJORAM 4 servings Per serving: 3.3gm CHO, 5 OZ PRO CHOfem) PRO(gm) 1 oz (Va cup) grated cheddar cheese 1.0 7.0 Vi cup chopped scaUions 3.7 0.9 Vi cup diced green beU pepper 4.6 0.6 2 Tbsp mincedelephantgarlic (see Note) 2.0 ,
iegg 0.6 6.2 1 Tbsp olive ofl ,
1 tsp dried marjoram 0.4 0.1 xh tsp salt ,
Va tsp black pepper 0.9 ,
1 lb ground turkey , 105
In a smaU glass mixing bowl, combine cheese, scaUions, green pepper, and garlic.
Ina separate, large mixing bowl, Ughtiy whisk together egg, oU, andseasonings.
Stir thevegetable mixture into the eggs, thenadd the ground turkey.
Mix evenly and form into 4 thick patties.
Handle the uncooked burgers delicately.
At first they wiU seem fragfle, butthey wiU bind nicelyonce they start to cook.
Heat up a large cast iron skiUet.
Add oU and coat the bottom of the skiUet, then place the patties in the skiUet.
Do not cover the skiUet.
408 Your Diabetic Cookbook
Start your cooking over medium-high heat, and after a few minutes reduce to medium low.
Cook for 12-15 minutes on the first side, then flip gently and cook another 12-15 minutes (you don't need to raise heat when you turn the patties).
When burgers are done they wiU be firm to the touch.
Checkfor doneness by cutting into the center of a burger with a paring knife.
Theyshould look evenly cooked, and the inside color should be white, not pink.
These burgers can be served on a bed of lettuce with sliced cucumber and your favorite low-/ no-carbohydrate condiment.
Note Elephant garlic is usuaUy available in natural food stores. If you can't findit, an equivalent amount of conventional garUc or shaUots maybe substituted without significandy altering food count, kw
TURKEY MELT 2 servings Per serving: 4.5gm cho, 1.8oz pro CHO (gm) PRO (gm) 2 G/G crispbreads 6.0 2.0 2 slices cooked turkey, 1 oz each , 18.0 2 slices Stripples(soybacon), cooked 2.0 2.0 2 slices cheese, xh oz each 1.0 6.0
Place G/G crispbreads in a smaU brofler pan and layturkeyand cooked Stripples on top. Cover with cheese. Place in a 325°F oven or toaster oven untUcheese is thoroughly melted.Serve hot. ta
IALAPENO CHICKEN WITH BROCCOLI AND IACK CHEESE 4 servings Perserving: 5.2 gm cho, 5 oz pro CHO(gm) PRO(gm) 1 Tbsp cream of tartar 1.8 ,