ffirs.qxd 3/18/04 9:15 AM Page i The Diabetic Gourmet Cookbook More Than 200 Healthy Recipes from Homestyle Favorites to Restaurant Classics Editors of Diabetic Gourmet Magazine John Wiley & Sons, Inc. ffirs.qxd 3/18/04 9:15 AM Page iv ffirs.qxd 3/18/04 9:15 AM Page i The Diabetic Gourmet Cookbook More Than 200 Healthy Recipes from Homestyle Favorites to Restaurant Classics Editors of Diabetic Gourmet Magazine John Wiley & Sons, Inc. ffirs.qxd 3/18/04 9:15 AM Page ii Copyright © 2004 by CAPCO Marketing. All rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada Design and production by Navta Associates Inc. Diabetic Gourmet is a registered trademark of CAPCO Marketing. 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The author and the publisher specifically disclaim any and all liability arising directly or indi- rectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific condition. For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley prod- ucts, visit our web site at www.wiley.com. Library of Congress Cataloging-in-Publication Data The diabetic gourmet cookbook : more than 200 healthy recipes from homestyle favorites to restaurant classics / editors of the Diabetic Gourmet Magazine. p. cm. Includes bibliographical references and index. ISBN 0-471-39326-6 (paper) 1. Diabetes—Diet therapy—Recipes. 2. Diabetes—Diet therapy. I. Diabetic Gourmet Magazine. RC662.D537 2004 641.5'6314—dc22 2004003681 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 ffirs.qxd 3/18/04 9:15 AM Page iii To our families, cherished readers, and the millions of people living with diabetes ffirs.qxd 3/18/04 9:15 AM Page iv ftoc.qxd 3/18/04 9:16 AM Page v Contents Preface vii 1 Diabetes Basics 1 2 The Diabetic Pantry and Kitchen 6 3 Healthy Cooking Techniques 19 4 Meal Planning 23 5 Breakfast and Brunch 28 6 Appetizers, Soups, and Salads 50 7 Entrées 92 8 Side Dishes 149 9 Desserts and Snacks 177 10 Sauces and Condiments 203 Appendix A: Health Care Professionals 218 Appendix B: Organizations and Resources 222 References 225 Recipe Index 226 Index 228 v ftoc.qxd 3/18/04 9:16 AM Page vi fpref.qxd 3/18/04 9:17 AM Page vii Preface F irst of all, don’t let the title of this book scare you. While The Diabetic Gourmet Cookbook has been designed to meet the needs of people living with diabetes, it really is a cookbook for everyone who appreciates great food. With over 200 recipes that are perfect for everyday meals, as well as for entertaining, The Diabetic Gourmet Cookbook makes a wonderful, thoughtful addition to any cookbook collection. The recipes we have prepared are carefully portioned original cre- ations, as well as modified versions of traditional favorites. They were created with a close eye on fat, calories, sodium, carbohydrate, and— last but definitely not least—taste. Complete with detailed nutritional information that includes diabetic food exchanges, the recipes allow readers to effectively and safely adhere to their meal plans or diets while enjoying delicious food. Even if you don’t have diabetes or special dietary needs, you’ll be able to feel good knowing that the food you’re eating or serving to your family is as healthful as it is delicious. Here at Diabetic Gourmet Magazine, we have long operated with the belief that the diabetic diet should be seen as selective, not restrictive. Wealso understand that while it is necessary for people living with dia- betes to regulate their eating habits, it is unrealistic to expect them to suddenly not have a taste for certain types of food. By including health- ier versions of the types of dishes that some would say helped them down the road to developing diabetes in the first place, The Diabetic Gourmet Cookbook addresses realistic food preferences in addition to healthy eating guidelines. After all, how many other health-oriented cookbooks have recipes for onion rings, pot roast, and baklava? In The Diabetic Gourmet Cookbook we intend to focus on recipes while providing only the most basic information about diabetes, health, and meal planning. There are plenty of fantastic books and resources vii fpref.qxd 3/18/04 9:17 AM Page viii dedicated to diabetes and nutrition that provide in-depth, practical, and clinical information. We strongly advise anyone living with diabetes to buy a comprehensive book about the disease, preferably one that is endorsed by the American Diabetes Association. The recipes provided in this cookbook were analyzed by Christine Capece using Professional Computer Planned Menus. When necessary, additional data was added using actual food labels from products and the USDA National Nutrient Database for Standard Reference. Unless noted otherwise in a specific recipe, analysis was determined as follows: • The larger number of servings was used when a range of servings was given. • Suggested accompaniments are not included in analysis. • When more than one ingredient is offered, such as “1 teaspoon nonfat mayonnaise, or 1 teaspoon light mayonnaise,” the first ingredient was used for analysis. • Optional ingredients were not included in analysis. • Cooking sprays are either olive oil or canola oil based. • Meat and poultry are considered fat-trimmed prior to cooking. For those of you who still haven’t seen Diabetic Gourmet Magazine,visit our Web site at DiabeticGourmet.com to find out what you’ve been missing. There are millions of other readers waiting to greet you! Finally, I would like to thank our valued readers, our compadres, our partners in diabetes culinaria over the past several years for helping us do the things we love to do most. I hope you enjoy what we have pre- pared for you as much as we enjoyed preparing it. Kirk N. Capece Editor-in-chief, Diabetic Gourmet Magazine viii Preface