The Perfect Diabetes Comfort Food Collection: 9 Essential Recipes You Need To Create 90 Amazing Complete Meals

Master Proteins

Many of the recipes in this book include what I call “Master Protein” recipes along with the featured recipe. Often the featured recipe, by virtue of its nutritional profile, can be considered more of a side dish. In order to balance your meal, I’ve included Master Protein recipes for tofu, chicken, fish, shrimp, and pork that you can mix and match with the featured recipes, depending upon your nutritional needs and taste preferences. By learning these master recipes, you’ll be able to create lots of variations and never tire of any one meal. Each of these proteins can also be added to salads, soups, stews, turned into lettuce wraps, or added to a vegetable stir fry.

Tofu

Serves: 4 | Serving size: 3 1/2 ounces

14 ounces extra-firm tofu, cut into 3/4-inch slices, then cut into 2-inch triangles

1 tablespoon vegetable or peanut oil

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1. Freeze the tofu triangles, uncovered, on a cookie sheet overnight. In the morning, set the frozen tofu in the refrigerator to thaw. Before cooking, dry the tofu with paper towels to remove any excess surface moisture.

2. Heat the oil in a large heavy skillet. Add the tofu in batches, if necessary, seasoning both sides with salt and pepper. Turn the tofu every 3 minutes for a total cooking time of 10 minutes.

Seasoned Broiled Fish

Serves: 4 | Serving size: 4 ounces

2 teaspoons chipotle chili powder

1/2 teaspoon dried oregano leaves

1/2 teaspoon sweet paprika

1/4 teaspoon ground cumin

1/4 teaspoon freshly ground black pepper

1/4 teaspoon salt

1 pound fish filets, about 1 inch thick

1 tablespoon olive oil

1. Preheat the oven to broil. Line a broiler pan with nonstick foil. In a small ramekin, combine the chili powder, oregano, paprika, cumin, pepper, and salt.

2. Coat both sides of the fish lightly with the seasoning. Drizzle the fish with the olive oil.

3. Broil the fish about 5 minutes per side or until cooked through.

Seasoned Sautéed Shrimp

Serves: 4 | Serving size: 4 ounces

2 teaspoons chipotle chili powder

1/2 teaspoon dried oregano leaves

1/2 teaspoon sweet paprika

1/4 teaspoon ground cumin

1/4 teaspoon freshly ground black pepper

1/4 teaspoon salt

1 pound peeled and deveined large shrimp

1 tablespoon olive oil

1. In a large bowl, combine the chili powder, oregano, paprika, cumin, black pepper, and salt. Add in the shrimp and toss well.

2. Heat the olive oil on medium heat in a large skillet. Add the shrimp and sauté for 5–7 minutes or until shrimp is cooked through.

Pan-Grilled Pork Chops

Serves: 4 | Serving size: 3 ounces

Cooking spray

1 pound boneless pork loin chops, trimmed of fat, brought to room temperature

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1. Coat a nonstick ridged grill pan with cooking spray. Set the pan on high heat until hot, about 2 minutes. Sprinkle the chops with salt and pepper. Add the chops and cook on each side for about 2 minutes per side.

2. Lower the temperature to medium and cook for an additional 3–4 minutes per side or until an internal temperature of 135°F is reached. Remove from the pan and set aside. The internal temperature will reach 145°F as the pork rests.

Seared Chicken Breasts

Serves: 4 | Serving size: 3 ounces

1 pound boneless, skinless chicken breasts, remove any tenderloins so chicken lays flat

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 1/2 tablespoons olive or vegetable oil

1. Pound the chicken breasts if necessary so they are even in thickness. Season the chicken with salt and pepper.

2. Heat the oil in a heavy cast iron skillet over medium-high heat. Add the chicken breasts and sear on both sides for about 5 minutes per side. Be sure to let one side of the chicken thoroughly sear before turning over to the other side. This will ensure even cooking and will prevent sticking.

3. Cover the skillet, lower the heat to low, and cook for about 5–6 minutes until the chicken is cooked through.