Linda Gassenheimer's The 12-week Diabetes Cookbook: Your Super Simple Plan for Organizing, Budgeting, and Cooking Amazing Dinners offers 12 weeks of quick and easy, family-friendly recipes. Tune in to hear more about:
- Linda's background and food philosophy
- How families with multiple dietary needs can eat together for under $5 per person, per meal
- Tips for shopping smarter
- How to meal plan around leftovers
- Linda's advice for anyone hesitant about eating healthier
- and much more!
Bonus Recipe
BALSAMIC PORK SCALOPPINI WITH GARLIC SWEET POTATOES AND SUGAR SNAP PEAS
SERVES: 4
SERVING SIZE: 5 ounces pork, 1/2 cup onion, 1/4 cup sauce, 1 tablespoon pine nuts, 3/4 cup sugar snap peas, 3/4 cup potatoes, 1 teaspoon olive oil
PREP TIME: 15 minutes
COOKING TIME: 20 minutes
Sweet and tart balsamic vinegar dresses up pork scaloppini. Sweet potato sticks and sugar snap peas add a colorful side dish to this meal. There are many different qualities of balsamic vinegar. The best ones are made only from grapes; lesser ones add brown sugar or caramel. Read the label. It should say balsamic vinegar and not have any other added ingredients such as sugar. Using the microwave helps speed the cooking of the potatoes and snap peas. Another time-saving tip is to use the dish they’re microwaved in as a serving dish, which can be washed in the dishwasher; that’s one less dish to clean! I have also given instructions for a stove-top method of cooking the vegetables.
HELPFUL HINTS:
- Thin-cut boneless pork chops can be used instead of pork tenderloin.
- Green beans or snow peas can be substituted for sugar snap peas. The cooking time and method are the same.
- Use 2 skillets if you don’t have one large enough to fit all of the pork.
COUNTDOWN:
- Microwave potatoes and sugar snap peas and set aside.
- Make pork.
- Remove pork from skillet and sauté potatoes and sugar snap peas in the same skillet.
BALSAMIC PORK SCALOPPINI
- 1 1/2 pounds pork tenderloin
- Olive oil spray
- 2 cups diced onion
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 cup balsamic vinegar
- 1/4 cup pine nuts
- 1/4 cup chopped cilantro
1. Remove fat from pork tenderloin and cut into 2-inch slices. Flatten the slices with a meat bat or the bottom of a clean, heavy skillet to about 1/2-inch thickness.
2. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add onion and sauté 3 minutes. Move onion to the sides of the skillet.
3. Add pork to the skillet and sauté 2 minutes per side. Remove to a plate; sprinkle with salt and pepper. 4. Raise heat under the skillet to high and add vinegar. Reduce liquid by half, about 1 minute. Add pine nuts and warm through, about 30 seconds. 5. Divide pork among 4 dinner plates and spoon sauce and pine nuts on top. Sprinkle cilantro on top.
GARLIC SWEET POTATOES AND SUGAR SNAP PEAS
- 1 pound sweet potatoes (about 3 1/2 cups strips)
- 1/2 pound sugar snap peas, trimmed (about 3 1/2 cups)
- 4 teaspoons olive oil
- 4 medium cloves garlic, crushed
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
1. Wash potatoes. Peel and cut them into strips about the same size as the sugar snap peas (about 2 inches × 1/2 inch).
2. Microwave method: Place potatoes and sugar snap peas in a bowl and cook in a microwave oven on high for 5 minutes. Stove-top method: Bring a saucepan of water to a boil and add the potatoes. Boil 3 minutes, add sugar snap peas, and boil 2 more minutes. Drain.
3. When the pork is cooked and removed from skillet, add the oil and garlic to the same skillet used for the pork. Add the potatoes and snow peas. Toss for 2–3 minutes or until potatoes are crisp and cooked through. Sprinkle with salt and pepper and serve.
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COST OF MEAL PER PERSON $4.63
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PER SERVING
CHOICES/EXCHANGES
1 1/2 starch, 1 carbohydrate, 2 nonstarchy vegetable, 5 lean protein, 1 fat
Total Calories 500
Total Fat 14 g
Saturated Fat 2.6 g
Monounsaturated Fat 6.2 g
Trans Fat 0.0 g
Cholesterol 110 mg
Sodium 620 mg
Potassium 1420 mg
Total Carbohydrate 48 g
Fiber 7 g
Sugars 20 g
Protein 41 g
Phosphorus 545 mg
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