DIABETES CREATE YOUR PLATE MEAL PREP COOKBOOK: 100 Delicious Plate-Method Recipes
Toby Amidor MS, RD, CDN
Robert Rose
April 18, 2022
$24.95/Paperback
ISBN-13: 9780778807070
Toby Amidor, MS, RD, CDN, is a Wall Street Journal bestselling cookbook author, leading dietitian and recipe developer who believes that healthy and wholesome can also be appetizing and delicious. She is the author of seven cookbooks, including The Family Immunity Cookbook, The Best 3-Ingredient Cookbook and The Best Rotisserie Chicken Cookbook. She is the founder of Toby Amidor Nutrition and the nutrition expert for FoodNetwork.com. She lives in New York.
Finally, the perfect diabetes meal-prep cookbook everyone has been waiting for!
Diabetes Create Your Plate Meal Prep Cookbook by Toby Amidor presents and explains the popular Diabetes Plate Method with 100 delicious recipes, and 5 different meal plans that range in complexity for beginners to experienced meal preppers. Specific food safety concerns are outlined for people with diabetes along with helpful shopping, cooking or ingredient substitution tips, and all recipes contain nutritional information and step-by-step guidance for creating multiple dishes at one time.
Bestselling author and dietitian, Toby Amidor, has created recipes for every meal of the day, including snacks. Meal plans include grocery lists and nutritional information for each individual-serving meal prep container. At-a-glance icons show which recipes are freezer-friendly, one-pot, 30 minutes or less, vegetarian, vegan, dairy-free, gluten-free or a complete plate in one dish. Enjoy the ease and flavor of Strawberry Oat Pancakes, Spicy Chicken Meatballs with Sriracha Yogurt Dip, Easy Chicken Noodle Soup, Vegetable-Loaded Meatloaf or Herbed Garlic-Butter Pork Chops. Each recipe is a make-ahead meal designed for preparing in advance so you can confidently grab and go all week long.
DECONSTRUCTED SKILLET LASAGNA
SERVES 6 / SERVING SIZE 1 1⁄3 cups (325 mL)
TOTAL TIME 55 minutes / PREP TIME 20 minutes / COOK TIME 35 minutes
Enjoy this speedier and lighter version of lasagna that tastes just like the real deal!
- 6 dry whole wheat lasagna sheets, broken into pieces
- 3⁄4 cup (175 mL) part-skim ricotta cheese
- 1 tsp (5 mL) dried parsley flakes 1 tsp (5 mL) dried basil leaves
- 1 tsp (5 mL) dried oregano leaves 2 tbsp (30 mL) olive oil
- 1 yellow onion, chopped 2 cloves garlic, minced
- 12 oz (375 g) at least 90% lean ground beef
- 8 oz (250 g) cremini mushrooms, chopped
- 1 carrot, grated
- 1 zucchini, grated
- 31⁄4 cups (810 g) canned no-salt- added crushed tomatoes, with juice
- 1⁄4 tsp (1 mL) salt
- 1⁄4 tsp (1 mL) ground black pepper
- 1⁄8 tsp (0.5 mL) hot pepper flakes
Fill a medium saucepan three-quarters with water and bring to a boil over medium heat. Add the broken lasagna noodles and cook until al dente, 10 minutes. Drain and set aside.
In a small bowl, mix together the ricotta, parsley, basil and oregano.
In a large sauté pan, heat the olive oil over medium heat. When the oil is shimmering, add the onion and garlic and cook until the onion is translucent and the garlic is fragrant, 3 minutes. Add the ground beef and cook until browned on all sides, breaking up large pieces with the back of a spoon, 6 minutes.
Add the mushrooms, carrot and zucchini and cook until the vegetables are softened, 5 minutes. Add the cooked lasagna noodles, crushed tomatoes with juice, salt, black pepper and hot pepper flakes and mix to combine. Bring the mixture to a boil over high heat, reduce the heat to medium- low, cover and simmer until the flavors combine, about 10 minutes.
Uncover and stir in the ricotta cheese mixture. Sprinkle with the Parmesan cheese.
TO STORE: In each of six containers, place 11⁄3 cups (325 mL) of the lasagna. Cover and refrigerate for up to 4 days or freeze for up to 2 months.
TO SERVE: If needed, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 90 seconds. Allow 2 minutes for the heat to distribute before removing the container from the microwave. Serve warm.
PESTO CHICKEN BAKE
SERVES 6 / SERVING SIZE 1 chicken breast
TOTAL TIME 40 minutes / PREP TIME 15 minutes / COOK TIME 25 minutes
Add a burst of flavor to your chicken breast by using pesto sauce. This pesto adds healthy fats from the pine nuts and olive oil, which helps keep you feeling satisfied for longer.
- 6 (5-oz/150 g) thin sliced boneless skinless chicken breasts
- 1⁄4 tsp (1 mL) salt
- 1⁄4 tsp (1 mL) ground black pepper
- 6 tbsp (90 mL) Simple Pesto Sauce (page 264) or store-bought pesto sauce
- 4 oz (125 g) fresh mozzarella, cut into 6 slices
- 2 plum tomatoes, thinly sliced
- 13- by 9-inch (33 by 23 cm) glass baking dish coated with cooking spray
Preheat the oven to 350°F (180°C)
Sprinkle both sides of the chicken breasts with the salt and pepper.
Place the chicken breasts in a single layer in the prepared baking dish. Top each breast with 1 tbsp (15 mL) of the pesto sauce and spread it evenly using the back of a spoon. Top the pesto with one slice of mozzarella cheese and the tomato slices divided equally among the six breasts.
Bake until the cheese has melted and an instant- read thermometer inserted into the thickest part of the chicken registers 165°F (74°C), 25 minutes.
TO STORE: In each of six containers, add one chicken breast. Cover and refrigerate for up to 4 days or freeze for up to 2 months.
TO SERVE: If needed, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 1 minute. Allow 2 minutes for the heat to distribute before removing the container from the microwave. Serve warm.
Courtesy of Diabetes CREATE YOUR PLATE MEAL PREP COOKBOOK by Toby Amidor © 2022 www.robertrose.ca Reprinted with permission. Available where books are sold.
Photographs by Ashley Lima
Contact: Megan Brush
mbrush@robertrose.ca