The Blood Sugar Solution Cookbook (34 page)

The key to making this tasty stir-fry is to not overcook the chicken breasts. Properly cooked chicken yields a juicy meal accented by the sautéed vegetables.

1.
Heat the oil in a large sauté pan over medium-high heat. Once the oil is hot add the garlic, mushrooms, and onion. Cook, stirring frequently, until the vegetables are soft, 6–7 minutes.

2.
Add the chicken and bell peppers and stir-fry until the chicken is cooked and golden brown, 4–5 minutes.

3.
Reduce the heat to low and add the brown rice. Toss the rice with the vegetable and chicken mixture until coated and warmed through. Season to taste with salt and black pepper and toss until well mixed.

4.
Transfer to a serving dish and garnish with the tomato, cheese, and parsley. Serve while hot. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 cup):
calories 527, fat 23 g, saturated fat 6 g, cholesterol 111 mg, fiber 5 g, protein 48 g, carbohydrate 35 g, sodium 698 mg

This chicken is encrusted with basil-infused almond meal instead of breadcrumbs. The texture adds crunch without the gluten.

1.
Preheat the oven to 400°F.

2.
Grind the almonds in a food processor until they are close to the consistency of breadcrumbs. Add the cheese and dried and fresh basil, reserving 4 leaves of the fresh basil for garnishing, and season the mixture to taste with salt and black pepper. Pulse the mixture until the basil is finely chopped and evenly distributed throughout.

3.
Pound the chicken breasts between two pieces of plastic wrap with a large mallet or the bottom of a heavy pan, until each breast is ¾ inch thick.

4.
Season the chicken on both sides with salt and black pepper.

5.
Pour the almond crumbs onto a large plate and firmly press the chicken pieces into them, coating both sides.

6.
Grease the bottom of a broiler pan with 1 tablespoon of the oil and add the chicken breasts to the pan. Drizzle the remaining 1 tablespoon oil evenly over the chicken and slide the pan into the oven on the top rack.

7.
Bake until the crust is golden brown and the chicken is cooked through, 20–25 minutes. Transfer the chicken to a platter. Serve with lemon wedges and garnish with the reserved fresh basil leafs.

Nutritional analysis per serving (½ chicken breast):
calories 352, fat 24 g, saturated fat 5 g, cholesterol 58 mg, fiber 4 g, protein 28 g, carbohydrate 7 g, sodium 450 mg

Sweet and nutty, with a combination of raspberries and pistachios, this dinner can dress up an evening or create a delicious treat for the family.

1.
Combine the raspberries, mustard, and lemon juice in a small food processor or blender and blend until smooth. Transfer to a large bowl.

2.
Put the wild rice, water, and a pinch of salt in a medium saucepan and bring to a boil. When it boils, reduce the heat to low, cover, and simmer until the liquid has evaporated and the rice is tender, 50–55 minutes.

3.
Place the chicken breasts between two sheets of plastic wrap and pound them with a kitchen mallet until they are ½ inch thick.

4.
Add the chicken breasts to the bowl with the raspberry sauce and toss the pieces until evenly coated in the sauce.

5.
Combine the breadcrumbs, pistachios, parsley, salt, and pepper on a large plate and gently press the chicken into the mixture until evenly coated on both sides.

6.
Heat 1 tablespoon of the oil in a large cast-iron pan over medium-high heat. Cook the chicken until the crust is golden brown and crisp, 3–5 minutes per side. Transfer the chicken to a platter to rest.

7.
Put the pan back over medium heat and add the remaining 1 teaspoon oil and the garlic. Add the kale to the pan and season it to taste with salt and white pepper. Cook the kale until it wilts, 4–5 minutes.

8.
Serve the chicken on top of the wild rice with the kale on the side. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 breast, 1 cup kale,
cup rice):
calories 436, fat 11 g, saturated fat 2 g, cholesterol 66 mg, fiber 11 g, protein 41 g, carbohydrate 48 g, sodium 420 mg

Look for natural cranberry relish that does not contain high-fructose corn syrup, as this is a delicious addition to poultry dishes and a nutritious condiment to replace mayonnaise. BroccoSprouts contain loads of cancer-fighting phytonutrients called glucosinolates, and they add a flavorful zip to any sandwich, wrap, or salad.

Spread the cranberry relish over the tortillas. Line the middle of each tortilla with half of the turkey, avocado, cucumber, and sprouts. Roll tightly into a burrito shape and serve.

Nutritional analysis per serving (1 wrap):
calories 465, fat 18 g, saturated fat 0 g, cholesterol 43 mg, fiber 13 g, protein 26 g, carbohydrate 55 g, sodium 290 mg

An artful display of bright colors from the various layers in this Mexican version of lasagna makes this an irresistible dish. Use organic cheese to ensure the ultimate in quality and health value.

1.
Preheat the oven to 325°F.

2.
Heat the oil in a wide cast-iron pan over medium-high heat. Add the turkey, season it to taste with salt, and break it up as it cooks. Cook the turkey until brown, 6–8 minutes. Transfer to a plate and reserve.

3.
Turn off the heat and place two tortillas in the bottom of the pan so the edges overlap by 2 inches.

4.
Spread half of the beans across the tortillas and sprinkle over half of the cheese.

5.
Add two more tortillas on top and cover with the browned turkey. Add a few shakes of hot pepper sauce (or more if you like it hot) to the turkey and cover with another layer of tortilla. Top with the remaining beans and cheese and put the pan in the oven.

6.
Bake until the cheese is melted and the beans are heated through, 15–20 minutes.

7.
Remove the pan from the oven and transfer the lasagna to a platter. Garnish with a few tablespoons of sour cream and sprinkle on the onion, tomatoes, and cilantro. Drizzle the lime juice across the top of the lasagna and serve with extra lime wedges on the side. Serve immediately.

Nutritional analysis per serving (
lasagna):
calories 490, fat 18 g, saturated fat 5 g, cholesterol 82 mg, fiber 12 g, protein 34 g, carbohydrate 51 g, sodium 800 mg

A traditional burger with tangy blue cheese. Use grass-fed lean beef to elevate the omega-3 content in this burger and benefit from disease-fighting conjugated linoleic acid (CLA), which is found only in grass-fed beef and certain kinds of dairy like blue cheese.

1.
Remove the beef from the refrigerator 30 minutes prior to cooking so it will cook more evenly.

2.
Divide the beef into 4 equal sections and gently shape into patties. The more you compress and manipulate the meat, the grainier the texture will be once it cooks. Season both sides to taste with salt and black pepper. Gently press the seasonings into the meat with the palm of your hand.

3.
Heat the butter and oil in a large cast-iron pan over medium heat. After two minutes lay the burgers in the pan and start to brown them. The key to a great burger is the crust; to get a good crust you have to let the beef sit undisturbed for at least 3–4 minutes.

4.
After 3–4 minutes, carefully lift up one of the patties with a spatula to check how brown it is; you want a deep golden brown, not burnt meat. Lower the heat and take the burgers out of the pan briefly if they are browning too fast.

5.
When you think they’re ready to flip, add the onion to the pan in four little piles. Flip the burgers onto the onion piles and cook on top of the onions.

6.
Add the blue cheese now if you want it melted over the tops of the burgers, otherwise just add it after the burger is cooked.

7.
Cook until the onions are caramelized and the patties are cooked through, 3–4 minutes. Turn off the heat, transfer the burgers to a plate, and let rest for 3–4 minutes. Serve with your choice of condiments or with a lettuce “bun.”

Nutritional analysis per serving (1 burger):
calories 228, fat 5 g, saturated fat 8 g, cholesterol 0 mg, fiber 6 g, protein 7 g, carbohydrate 39 g, sodium 181 mg