The Blood Sugar Solution Cookbook (26 page)

The fat from coconuts is very healthy and carries the flavors and aromas of the curry.

1.
Preheat the oven to 350°F. Lightly grease a baking sheet with the oil and set it aside.

2.
Combine all of the ingredients except for the chicken in a bowl and mix well. Place the chicken breasts in the bowl and toss them in the marinade until evenly coated. Allow the chicken to sit for 10–15 minutes.

3.
Remove the chicken breasts from the marinade and transfer them to the baking sheet. Place the baking sheet on the top rack in the oven and bake until the juices run clear, 20–30 minutes. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 breast):
calories 189, fat 5 g, saturated fat 2 g, cholesterol 82 mg, fiber 0 g, protein 33 g, carbohydrate 1 g, sodium 221 mg

Rosemary is slightly lemony and invigorating, especially when its oils are released with the heat from the grill. Use an indoor grill pan seasoned with olive oil if you don’t want to go outdoors.

1.
Preheat the grill.

2.
Combine the garlic, oil, cayenne pepper, herbs, and salt in a small food processor and pulse until the garlic is finely chopped.

3.
Place the chicken breasts a medium bowl and add the garlic herb mixture. Toss the chicken until it is evenly coated and let it marinate for 10–15 minutes before grilling.

4.
Lightly oil the grill grates and grill the chicken for 10–12 minutes, turning once halfway through the cooking. The chicken is done when it is firm to the touch and lightly charred on both sides. Serve immediately. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 breast):
calories 188, fat 5 g, saturated fat 1 g, cholesterol 82 mg, fiber 0 g, protein 33 g, carbohydrate 0 g, sodium 220 mg

The basil tastes amazingly fresh and has a distinct aroma sure to please every palate. This meal is quick to prepare but will stay with you for hours thanks to the lean protein from the chicken.

1.
Preheat the oven to 350°F. Lightly grease a baking sheet with ½ teaspoon of the oil and set aside.

2.
Combine the garlic, cayenne pepper, lemon juice, basil, salt, and remaining 1½ teaspoons oil in a small food processor and pulse until the garlic is finely chopped.

3.
Place the chicken breasts in a medium bowl and add the garlic-basil mixture. Toss the chicken until evenly coated and let it marinate for 10–15 minutes.

4.
Transfer the chicken breasts to the baking sheet and put the baking sheet in the oven on the top rack. Bake the chicken for 20–30 minutes, turning once halfway through the cooking. The chicken is done when it’s firm to the touch and the juices run clear. Any leftover chicken can be refrigerated for up to 3 days.

Nutritional analysis per serving (1 breast):
calories 187, fat 4 g, saturated fat 1 g, cholesterol 82 mg, fiber 0 g, protein 33 g, carbohydrate 3 g, sodium 228 mg

The light, refreshing dressing for this dish contains avocados, a healthy source of monounsaturated fats. The dressing keeps well in the fridge, so make it up to 3 days ahead of time and enjoy with turkey, chicken, or fish.

MAKE THE AVOCADO CREAM:

1.
Place the avocado, lemon juice, olive oil, garlic, salt, and black pepper in a food processor and process until very smooth, 1–2 minutes.

2.
Slowly add the water and continue processing until the dressing is thick and creamy.

ASSEMBLE THE SALAD:

Divide the greens between two serving plates. Top with the sliced turkey, red onion, cucumber, and green olives. Drizzle over the avocado
dressing and serve. Stored separately, the turkey salad and dressing will keep for 3 days in the refrigerator.

Nutritional analysis per serving (3 ounces turkey, ½ cup avocado cream, about 3½ cups salad):
calories 494, fat 38 g, saturated fat 5 g, cholesterol 46 mg, fiber 9 g, protein 25 g, carbohydrate 19 g, sodium 526 mg

I held a recipe contest and this recipe won in the Advanced Plan category. My son and his friends love this easy-to-make treat. It’s tangy, tasty, and unusual—spicy turkey with crisp watercress, creamy avocado, and crunchy romaine leaves.

MAKE THE TURKEY:

1.
Heat the oil in a wok or large cast-iron pan over medium-high heat. Sauté the onion, garlic, and ginger, stirring constantly, until aromatic and softened, 3–4 minutes.

2.
Add the carrot, cayenne, coriander, turmeric, and cinnamon. Season to taste with salt and black pepper and mix well. After a minute add the turkey, breaking it up with a spoon. Cook the turkey, stirring frequently, until browned, 6–8 minutes.

3.
Pour in the chicken broth and stir, scraping the bottom of the pan to release any tasty browned bits. Turn off the heat and fold in the cilantro. Transfer the turkey mixture to a small bowl.

ASSEMBLE THE WRAPS:

Lay the lettuce leaves out on a plate and spread a heaping teaspoon of the mashed avocado on each leaf. Add some spinach and watercress to each wrap. Top with small piles of the spiced turkey and roll up. Serve with the lime wedges on the side.

Nutritional analysis per serving (4 wraps):
calories 566, fat 36 g, saturated fat 5 g, cholesterol 70 mg, fiber 9 g, protein 40 g, carbohydrate 27 g, sodium 314 mg

The sauce for this dish is a bit like a Thai peanut sauce; however, the addition of apricot, mustard, and rice vinegar offers sweetness and tang you don’t get in a traditional peanut sauce. It’s delicious on pork, but you can use it on chicken and other light meats as well.

1.
Whisk the rice vinegar, peanut butter, Dijon mustard, and allspice together in a small saucepan until smooth. Add the apricots to the pan and turn the heat to medium. Once simmering, cook the sauce until it thickens, 3–5 minutes. Remove from the heat and set aside.

2.
In a large bowl, combine the sesame seeds, ginger, garlic, and salt. Add the pork and toss until all of the medallions are evenly coated.

3.
Heat a wok or large cast-iron pan over medium-high heat and add the coconut oil. After a minute carefully add the pork and cook, turning once halfway, until cooked through, 3–4 minutes per side.

4.
Remove the pork and transfer it to a plate to rest. Add the carrot, broccoli, red pepper, mushrooms, bok choy, and scallions. Stir-fry until the vegetables are tender but still crisp, 4–5 minutes.

5.
To sauté the greens, heat a sauté pan over medium-high to high heat. Coat the pan with about 1 tablespoon olive oil. Add the greens and stir over medium heat until the leaves begin to wilt, 2–3 minutes. Remove from the heat.

6.
Return the pork to the wok, along with any juices that might have accumulated on the plate, and pour the apricot glaze over the pork and vegetables. Stir-fry until the sauce reduces and all the pork pieces are nicely glazed, 3–4 minutes. Serve over the sautéed greens. Any leftover pork and vegetables can be refrigerated for up to 3 days.

Nutritional analysis per serving (2 medallions):
calories 414, fat 18 g, saturated fat 3 g, cholesterol 92 mg, fiber 7 g, protein 38 g, carbohydrate 29 g, sodium 174 mg