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Express Lane Diabetic Cooking : Hassle-Free Meals Using Ingredients from the Deli, Salad Bar, and Freezer Sections of Your Grocery S

Overview

The plight of many harried working families is getting dinner on the table. This chore is made all the more complicated if any family members are on restricted diets. Enter food expert and nutritionist, Robyn Webb. Over the past 15 years, Webb has helped thousands of Americans to regulate their diets while still indulging in great food. Now in Express Lane Diabetic Cooking, she tackles the dilemma of eating right while answering the demands of today's busy lifestyles. By creatively and intelligently using the ...
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Overview

The plight of many harried working families is getting dinner on the table. This chore is made all the more complicated if any family members are on restricted diets. Enter food expert and nutritionist, Robyn Webb. Over the past 15 years, Webb has helped thousands of Americans to regulate their diets while still indulging in great food. Now in Express Lane Diabetic Cooking, she tackles the dilemma of eating right while answering the demands of today's busy lifestyles. By creatively and intelligently using the supermarket's food sections, she has developed an ingenious and healthful solution to making mealtime effortless.

Amazingly, of the 150 recipes in Express Lane Diabetic Cooking, many take less than 20 minutes, and some use no more than five ingredients. Perhaps even more surprising is that she accomplishes this while delivering a cookbook chock-full of tantalizing recipes. In what can only be described as a flash of brilliance, Webb divides her book to align with the different sections of the supermarket. After an introduction to her system of using ready-made ingredients, she breaks the book down into: Recipes Using the Deli, the Salad Bar, Frozen Foods, and Shelf-Stable Foods.

Using the time-honored techniques of fine cooking, Webb reduces the fat, but never the flavor. Whether it's a tangy Moroccan Carrot Salad, Creamy Parmesan-Basil Ham and Penne, or a Deli Chicken Gyro, Express Lane Diabetic Cooking is a medley of tempting international cuisines. Of course, there is also the down-home taste of Real Barbecued Roast Beef Open-Faced Sandwiches and Old-Fashioned Corn and Rice Pudding. In addition, there are helpful sidebars throughout, as well as substitutions, exchanges, complete nutritional information, and a glossary of ingredients with tips for selection and storing.

Owner of the successful A Pinch of Thyme Cooking School in Alexandria, Virginia, Robyn Webb, M.S., is also the author of five cookbooks, including Robyn Webb's Memorable Menus Made Easy and Diabetic Meals in 30 Minutes or Less!

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Editorial Reviews

From Barnes & Noble
Cooking for a family can be time-consuming enough, but when someone has a restricted diet, the whole process becomes even more cumbersome. From choosing a meal plan to shopping to preparation, restricted diets can be frustrating for any cook.

Robyn Webb, food expert and nutritionist, has been helping Americans regulate their diets while indulging in great food for more than 15 years. Now, she combines her award-winning knowledge of healthful eating habits with time-saving shopping and cooking methods in Express Lane Diabetic Cooking: Super-Fast Dinners Using Ingredients from the Deli, Salad Bar, and Freezer Sections of Your Grocery Store (American Diabetes Association; October 1, 2000; $16.95/trade paperback). By creatively and intelligently using the supermarket's food sections, she has developed an ingenious and healthful solution to making mealtimes flavorful and effortless.

Most of the 150 recipes in Express Lane Diabetic Cooking take less than 20 minutes to prepare, and some use no more than five ingredients. The truly unique aspect of this cookbook, though, is the way in which Webb has divided her book to align with the different sections of the supermarket. After an introduction to her system of using ready-made ingredients, she separates the book into four recipe chapters: "Recipes from the Deli," "Recipes from the Salad Bar," "Recipes Using Frozen Foods," and "Recipes Using Shelf-Stable Foods." By taking advantage of this time-saving shopping method, delicious meals can be prepared with less effort and more taste and nutrition.

Ingenious and mouth-watering selections are separated into chapters based on the section of the store from which the majority of the ingredients come. Everything from the Garden Frittata comes primarily from the Salad Bar, and the majority of components in Salmon with Roasted Vegetable Salad can be found in the Deli section of the book. Roasted Game Hens with Savory Vegetable Stuffing can be found in the chapter dedicated to Frozen Foods, while Artichoke Tomato Lasagna is found in Recipes Using Shelf-Stable Foods. Express Lane Diabetic Cooking combines healthful, flavorful, and time-saving aspects of cooking that will revolutionize the diabetic lifestyle.

From traditional favorites like Real Barbecued Roast Beef Open-Faced Sandwiches and Old-Fashioned Corn and Rice Pudding to international delights such as Fusilli with Spinach Broccoli Pesto, Chinese Ginger Shrimp, and Stir-Fried Fajita Burritos, the recipes in Express Lane Diabetic Cooking are specifically designed to adhere to diabetic food requirements while maintaining the fresh, bold tastes everyone craves. In addition, there are also helpful sidebars throughout, as well as substitutions, exchanges, complete nutritional information, and a glossary of ingredients with tips for selection and storage.

Award-winning nutritionist and owner of the successful A Pinch of Thyme Cooking School in Alexandria, Virginia, Robyn Webb, M.S., is also the author of six cookbooks, including Robyn Webb's Memorable Menus Made Easy and Diabetic Meals in 30 Minutes - or Less!

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Product Details

  • ISBN-13: 9781580400053
  • Publisher: American Diabetes Association
  • Publication date: 9/1/2000
  • Edition number: 1
  • Pages: 192
  • Product dimensions: 7.10 (w) x 9.93 (h) x 0.59 (d)

Recipe

15-Minute Chili

Serves 4
Serving size: 1 cup
Preparation time: 10 minutes
Cooking time: 15 minutes

SHELF-STABLE FOODS: canned beans, broth, canned tomatoes, tomato paste, spices

ALSO VISIT: meat department for turkey

1 lb ground turkey
1 15-oz can kidney or pinto beans, drained and rinsed
1 can low-fat, low-sodium chicken broth
1 14.5-oz can diced tomatoes, undrained (flavored with chilies if you can find it)
1 6-oz can tomato paste
1 Tbsp chili powder
1/8 tsp cinnamon
1/4 tsp cumin
1/2 tsp fresh ground black pepper

1. In a large nonstick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
2. Add the remaining ingredients and bring to a boil. Lower the heat and simmer for 10 minutes.

Calories 293; Calories from Fat 47; Total Fat 5 g; Saturated Fat 0 g; Cholesterol 63 mg; Sodium 596 mg; Carbohydrate 30 g; Dietary Fiber 8 g; Sugars 7 g; Protein 33 g

Curried Shrimp and Butternut Squash Soup

Serves 4
Serving size: 1 cup
Preparation time: 10 minutes
Cooking time: 10 minutes

FROZEN FOODS: squash, shrimp

ALSO VISIT: shelves for evaporated fat-free milk, spices, coconut

2 8-oz pkg frozen pureed butternut squash (called "cooked squash" or "cooked winter squash")
1 12-oz can evaporated fat-free milk
2 tsp sugar
1/2 tsp pumpkin pie spice
8 oz frozen, peeled medium shrimp (cooked or uncooked), rinsed under cold water for 2-3 minutes
1 Tbsp curry powder
Salt and fresh ground pepper to taste
2 tsp flaked coconut

1. In a medium saucepan over medium-high heat, bring the squash and milk to a boil. Reduce heat to low and simmer for 5 minutes.
2. Add sugar and pumpkin pie spice and continue to simmer for 5 minutes more.
3. Add the shrimp, curry powder, salt, and pepper and cook 1 more minute. Add the coconut and serve.
4. Ladle the butternut squash soup into individual bowls with equal portions of the shrimp spooned on top.

Calories 180; Calories from Fat 10; Total Fat 1 g; Saturated Fat 0 g; Cholesterol 95 mg; Sodium 233 mg; Carbohydrate 25 g; Dietary Fiber 3 g; Sugars 13 g; Protein 19 g

Creamy Parmesan-Basil Ham and Penne

Serves 4
Serving size: about 1 1/4 cups
Preparation time: 15 minutes
Cooking time: 10 minutes

DELI: ham, Parmesan cheese

ALSO VISIT: shelves for pasta, flour, spices; frozen foods for peas; dairy case for sour cream

8 oz uncooked penne pasta
1/2 cup frozen peas
2 tsp olive oil
2 cloves garlic, minced
1/4 lb ham slices, cut into bite-sized strips
1 8-oz container light sour cream
1/2 cup shredded fresh Parmesan cheese
3/4 cup fat-free milk
1 Tbsp flour
1 Tbsp fresh basil or 3/4 tsp dry

1. Prepare pasta according to package directions, adding peas during last 2 minutes. Drain and keep warm.
2. Meanwhile, in large nonstick skillet, heat oil and garlic over medium heat 1-2 minutes or until garlic is light golden brown. Add ham; cook and stir for 1 minute.
3. In small bowl, blend sour cream, Parmesan cheese, milk, and flour. Stir into ham mixture. Cook and stir until bubbly and slightly thickened. Reduce heat to low.
4. Add pasta and basil; toss to coat. Cook until thoroughly heated.

Calories 408; Calories from Fat 111; Total Fat 12 g; Saturated Fat 5 g; Cholesterol 37 mg; Sodium 530 mg; Carbohydrate 53 g; Dietary Fiber 3 g; Sugars 8 g; Protein 22 g

Spanish Vegetable Paella

Serves 6
Serving size: 1 cup rice, 1/2 cup vegetables
Preparation time: 15 minutes
Cooking time: 35 minutes

SALAD BAR: peppers, zucchini, yellow squash, carrots, tomatoes

ALSO VISIT: shelves for rice, broth, spices

2 tsp olive oil
1 cup diced onion
2 cups sliced green or red bell peppers
1 cup sliced zucchini
1/2 cup sliced yellow squash
1/2 cup sliced carrots
2 cups diced tomatoes
2 cups long-grain rice
3 1/2 cups low-fat, low-sodium chicken broth
Pinch saffron threads
Fresh ground pepper and salt to taste

1. In a large stockpot or Dutch oven over medium-high heat, heat the oil. Add the onion, peppers, zucchini, and yellow squash and sauté for 5 minutes. Add the carrots and tomatoes and sauté for 5 minutes more.
2. Add the rice and sauté for 3 minutes. Add the broth and saffron and bring to a boil. Lower the heat, cover and simmer for 20 minutes until rice is tender and has absorbed the broth. Add salt and pepper to taste.

Calories 290; Calories from Fat 21; Total Fat 2 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium; 294 mg; Carbohydrate 59 g; Dietary Fiber 3 g; Sugars 5 g; Protein 8 g
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