Nancy S. Hughes - 15-Minute Diabetic Meals

Director, Book Publishing, Robert Anthony; Managing Editor, Abe Ogden; Acquisitions Editor, Victor Van Beuren; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Vis--Vis Creative Concepts; Photography, Burwell and Burwell Photography.

2010 by Nancy S. Hughes. 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 Canada
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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 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, at booksales@diabetes.org, or by calling 703-299-2046.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580403207

Library of Congress Cataloging-in-Publication Data
Hughes, Nancy S.
15-minute diabetic meals / Nancy S. Hughes.
p. cm.
Includes bibliographical references and index.
ISBN 978-1-58040-320-7 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. Quick and easy cookery. I. Title. II. Title: Fifteen-minute diabetic meals.
RC662.H835 2010
641.56314--dc22
2010001833
eISBN: 978-1-58040-636-9

This book is dedicated to my husband, Greg:

Youre funny when I need a laugh,
youre brilliant when I need a mind,
youre definitely fun to be around during
the chaos and the deadlines in my business!
Thanks, I need every bit of that!

And

To my children and their growing families:
Will, Kelly, Molly Catherine, Anna Flynn, Annie, and Taft.
This family is explodingand I love it, absolutely love it!
Thanks for tasting the food when youre around,
listening about the food when youre not
and always being hungry for whats next!

Table of Contents

Does this sound familiar? Its 6:30 a.m. and youre scrambling, so you grab a piece of toast on your way out the door. Four and a half hours later you find yourself in that fast food line, thinking youll do better at dinner. Its 5:20 p.m. and you dont have a clue what to fix for dinner, so you order take-out and promise yourself youll do better tomorrow. But invariably it starts all over the next day, and the next day, and the next. As your wallet shrinks, so does your nutrition.

How can you get out of this vicious cycle? By taking chargeand having fun while youre at it!

The secret to healthier eating is having nutritious ingredients on hand for super-fast meals without a lot of effort or expense, while getting rid of the junk food lurking behind those kitchen doors. Pitch it out, give it away, or simply just dont buy more junk. Dont make it a big deal; just do it. Then restock your shelves with items you actually like and will want to eat, that also happen to be nutritionally sound. So all you have to do is reach in the pantry or fridge for the ingredients to make a quick dishin 15 minutes (and sometimes less)!

This book is mostly for people who have diabetes, but its also for people who simply want to eat healthier without a lot of effort. It contains everyday, real food and familiar-sounding (and tasting) recipes that can be prepared in 15 minutes flat.

What can you cook in 15 minutes? A lot! By using just a few ingredients, convenience itemssuch as salsa, pre-cut veggies, pre-cooked meats, poultryand taking advantage of the tremendous choices in the grocers freezer section, healthy dishes can be made in a fraction of the time.

This book contains more than 200 recipes, covering everything from appetizers and beverages to desserts. And because the time is so short, the ingredient list has to be short. So you save time on shopping, money, storage, prepping, and cleanup!

So what are you waiting for? All you need is15 minutes!

Enjoy!

N.H.

Thanks to Robert Anthony, my editor and idea-bouncer-off-er, for being there when I needed you, for calling on me when you needed me, and for all the times between. You make working with the giant organization of the American Diabetes Association personable and an absolute pleasure!

To my assistants, Monica Davis, Tracy Woodham, Wes Shepherd, and Nicholas Normanwhew, we did ittogether. Thanks for tasting, testing, shopping, and cleaning upover and over again!

In 15 minutes, you can call for pizza delivery or you can stand in a long fast-food line. But think about this:

It takes that long (and sometimes longer) to order it, wait for it, and pay a lot for it! So why not take those same 15 minutes and enjoy healthier, cheaper, and more flavorful dishes that make you feel better all the way around? Its your choice.

Its something to think about!

10 Simple Suggestions for Enjoying These Recipes Even More

1. Stock Up. Stock up on enough ingredients to make at least three or four meals, and store them in your freezer, refrigerator, and pantry so youll never be lost for meal ideas. When you keep a few basics on hand, youll be surprised at the peace of mind it brings you, which cuts down on stress, lapses in willpower, and dollars!

2. Use Your Supermarket.

Produce Aisle: Take advantage of the prepared ingredients in the supermarket produce section, such as bagged lettuce mixes, greens, baby carrots, and other prepped fruits and vegetables, including pre-chopped items on the salad barespecially when you really need to shave time off your already-quick recipes.

Freezer Section: This section is really bulging with tons of new choices that can speed things up in the kitchen, including frozen cooked brown rice.

Buy One, Get One Free: Very often, supermarkets run specials on items throughout the store; this is a good time to grab lean cuts of meat. Keep in mind that sale items are only a bargain if you are actually going to use them. Stock up and store them in your freezer to keep on hand, but wrap them in individual serving sizes so you can thaw out only what you need instead of the whole package.