Trade paperback with color illustrations, 244 pages including index. Published March 17, 2020. $22.95
Do you want to eat healthier and control your diabetes by making simple to prepare but delicious meals?
The new “Create-Your-Plate Diabetes Cookbook,” published by the American Diabetes Association, can help you with what they call “a plate method approach to simple, complete meals.”
Author Toby Amidor is a registered dietician and professional recipe developer. She is also the nutrition expert for foodnetwork.com.
Diabetics, (and pretty much everyone else), are told portion and carbohydrate control are essential to maintaining healthy weight and blood sugar levels. This book delivers simple healthy and appealing recipes with flexible serving suggestions.
Plates are divided into breakfast, lunch and dinner. While the first two may combine allowances into one cohesive dish, on the dinner plate main courses are usually proteins intended to take only ¼ of the plate. Suggestions are made as to non-starchy vegetables, (with recipes), to take half the plate with a “carbohydrate food,” often rounding out the meal. Substitutions are listed as are healthy fats allowed in small quantities.
For readers counting exchanges, or “points,” these are given under each recipe. A complete nutritional analysis is also provided. Non-diabetics may use the book to help with weight control.
I have a small issue with the index. Since pork loin was on sale at our favorite grocery we decided to try a pork loin dish. The index had a few page numbers simply listed as “pork.” Since the index listed no pork loin recipe, I proceeded to look for shrimp recipes since we had some in the freezer.
Simply listed as “shrimp” with page numbers, I had settled on boiled shrimp with green goddess sauce when my husband flipped through the book and found mustard-herb roasted pork tenderloin. Suggested sides were collard greens with squash, and baked sweet potatoes. Since neither of us like collard greens we substituted spinach.
The pork was tender and not dry and had a nice flavor. The mustard was not discernible.
Mustard-herb roasted pork tenderloin
Nonstick cooking spray
2 tablespoons olive oil
1 tablespoon Dijon mustard
3 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried rosemary
½ teaspoon salt, divided
¼ teaspoon ground black pepper, divided
1 pound pork tenderloin
Preheat oven to 400° F. Coat a baking sheet with non-stick cooking spray.
In a small bowl, whisk together the olive oil, Dijon mustard, garlic, basil, thyme, rosemary, ¼ teaspoon salt and 11/8 teaspoon black pepper.
Sprinkle the pork tenderloin with the remaining ¼ teaspoon of salt and 1/8 teaspoon of black pepper. Using a brush, spread the mustard mixture over all sides of the pork tenderloin on the prepared baking sheet and cook until a thermometer inserted into the thickest part of the tenderloin reads 145°F, about 40 minutes. Let the pork rest for 10 minutes before slicing.
Makes four each four ounce servings. Pair with a serving of non-starchy vegetables and a carbohydrate food such as a baked sweet potato. These choices are listed by category.
The author suggests cutting any leftover pork into cubes and serving over a green salad with a small whole-wheat roll.
Calories 280, Calories from fat 150, total fat 17.0 g, sat. fat 3.3 g, trans fat 1.0 g, cholesterol 75 mg, sodium 240 mg, carbohydrates 2 g, dietary fiber 1 g, sugars 1 g, added sugars 1 g, protein 28 g, phosphorus 375 mg.