Gassenheimer - Delicious one-pot dishes : quick, healthy, diabetes-friendly recipes

Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Project Manager, Boldface LLC; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Jody Billert; Printer, Versa Press, Inc.

2015 by the American Diabetes Association, Inc. 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
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The suggestions and information contained in this publication are generally consistent with the Standards of Medical Care in Diabetes 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 Associationits officers, directors, employees, volunteers, and membersassumes 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 or at booksales@diabetes.org.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580405591

Library of Congress Cataloging-in-Publication Data
Gassenheimer, Linda.
Delicious one-pot dishes : quick, healthy, diabetes-friendly recipes / Linda Gassenheimer.
pages cm
Includes bibliographical references and index.
ISBN 978-1-58040-559-1 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. One-dish meals. 3. Casserole cooking. I. American Diabetes Association. II. Title.
RC662.G363 2015
641.56314--dc23
2014046279
eISBN: 978-1-58040-634-5

To my husband, Harold,
for his love,
constant enthusiasm for my work,
and support.

Contents

One of the best parts of writing a book is working with so many talented and friendly people. Id 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 at the American Diabetes Association, for his guidance and support. He worked closely with me to enable this book to come to life.

Id also like to thank Greg Guthrie, Managing Editor at the American Diabetes Association, for his wonderful work in managing this book.

Thank you to my Miami Herald editor, Evan Benn, for his constant support of my Dinner in Minutes column.

Thank you to Joseph Cooper and Bonnie Berman, hosts 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.

Id also like to thank my family members, 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 Joann; my son Charles, his wife, Lori, and their sons, Daniel and Matthew; and my sister, Roberta, and her husband, Robert.

And finally, thank you to all of my readers, listeners, and social media friends who have written and called over the years. You have helped shape my ideas and turned the solitary task of writing into a two-way street.

My dreama warm, comforting meal like grandma used to make but without hours spent in preparation or a sink full of pots and pans afterwards. In this book, I set out to create one-pot dinners that fit this bill and please my family.

In the pages ahead, youll find the recipes for 60 delicious dinners. Some can be cooked quickly in a wok, some slowly in a casserole or in a skillet on a burner. The slower-cooked meals mean more time to help your children with their homework, relax with a glass of wine, or do any of the chores that a busy household demands.

The meals in this book are easy to prepare. All of the ingredients can be found in your local supermarket. For some of these dinners, you can simply put all of the ingredients in a pot and leave the dish to cook on its own. Other dinners will need some attention; youll need to add ingredients during the cooking time. An added bonuswhile testing these recipes, I was delighted to find there was almost no clean up. Just one pot to wash!

Many of these recipes. All these meals are designed to get dinner on the table with minimum effort and maximum flavor.

The cuts of meat used in these recipes are leaner cuts that fit the American Diabetes Association guidelines. They cook quickly. Meats used in slow cooking do not meet the guidelines that limit the amount of saturated fat intake, so traditional slow-cooker recipes with higher-fat cuts of meat could not be included in this book. When shopping, look for wild-caught seafood; these ingredients are sustainable and lower in saturated fat.

Helpful Hints and Countdowns

Each recipe contains tips on shopping and cooking, and a game plan (countdown), so you can get the whole meal on the table at the same time.

Shopping

Many staple ingredients are used throughout this book. If you keep these staple items on hand, youll only need to pick up the fresh ingredients to make delicious meals in minutes.

Oils: olive oil, olive oil cooking spray, vegetable oil cooking spray, canola oil

Frozen ingredients: frozen diced onion, frozen diced green bell pepper, frozen corn kernels

Condiments: reduced-fat oil-and-vinegar dressing, reduced-fat mayonnaise, balsamic vinegar

Sauces: low-sodium tomato sauce, low-sodium pasta sauce, hot pepper sauce

Fat-free, low-sodium chicken broth

Eggs, skim milk, flour, cornstarch, sugar, sugar substitute

Vegetables: minced garlic, whole garlic, carrots, onion

Spices and herbs (less than 6 months old): ground cinnamon, ground cumin, dried oregano, dried thyme

Grains: microwave brown, white, and long-grain white rice

Salt, black peppercorns

Reading labels takes time and can be confusing. It is important to know which are the healthiest products to choose when shopping. In this section, I give you the key nutritional information you need to look for when using the prepared ingredients called for in these recipes. This guide isnt a specific recommendation of any particular brand. You can choose from the many options available. The key is to shop smart by looking at the nutritional information provided in this section and in individual recipes. I have listed the items for which I have found a range of products with variations in calorie, fat, carbohydrate, or sodium content to guide you toward healthy options. You may not find the exact values. Use this information as a guideline for what you choose. Once you find ingredients you like, keep them on hand for these and other recipes.