Type 2 diabetes is one disease I’m terrified of. My father has it, my mother has it, countless relatives have it and now my only sibling, my younger brother was recently diagnosed with the disease. My brother and I grew up eating healthy, we ate chicken, whole grains and vegetables on the daily, but as we got older and no longer lived with dad things changed, as they so often do. Our diets weren’t out of control, but we were eating more white sugar, white flour. I’m trying my best to eat healthier and do anything I possibly can to reduce my risk for developing type 2 diabetes if possible. Thankfully, I was recently approached about reviewing the “The 4-Ingredient Diabetes Cookbook” by Nancy S. Hughes, and jumped at the chance to learn new healthy and delicious recipes.
“The 4-Ingredient Diabetes Cookbook” is chockfull of healthy recipes for those living with diabetes and for those of us looking to eat healthier. I enjoy cooking for my family, and I love that not only are the recipes perfect for them, but the recipes only call for four ingredients or less! How easy is that? As someone who is busy and on the go, I love that I don’t have to spend much time in the kitchen to prepare a healthy and delicious meal.
Here are a few facts about The 4-Ingredient Diabetes Cookbook: “Nancy has included 160 recipes, both new and reinvented, using popular ingredients like Sriracha and quinoa, while incorporating recent advances in cooking science to demonstrate that new cooks and experienced chefs alike can pull together a quick, easy and healthy meal in minutes. The book includes a section highlighting vegetarian and meatless dishes, as well as over 200 tricks, tips and timesavers for every meal of the day.
1 in 3 Americans are currently living with diabetes or pre-diabetes. Each recipe includes the American Diabetes Association’s approved meal exchanges and detailed nutrition information, while Nancy adds an arsenal of simple hacks to transform the neophyte cook into an amateur chef. Recipes include:
- Double-Duty Banana Pancakes
- Pork and Avocado Salad
- Panko and Ranch Chicken Strips with Dipping Sauce
- Sriracha Roasted Pork with Sweet Potatoes
- Sirloin Hoagies
- Fruit-Scoop Muffin Cobbler
- Frozen Chocolate Peanut Butter Layered Pie
Today, I’m excited to share the Sirloin hoagies recipe from “The 4-Ingredient Diabetes Cookbook”, so you can make it for your family this evening or this weekend! I hope you enjoy the recipe.
SERVING SIZE 1 hoagie
PREP TIME 12 minutes
COOK TIME 16 minutes
1/8 teaspoon salt (divided use)
1/2 teaspoon black pepper
1 pound boneless sirloin steak, trimmed of fat
1 large onion, thinly sliced (about 1 1/2 cups)
1/2 cup water
8 ounces whole-wheat or white French bread
1 1/2 tablespoons prepared mustard
1. Preheat the oven to 350°F.
2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
COOK’S TIP: When buying boneless beef or pork for a recipe asking you to trim the fat, purchase about 4 ounces more than the recipe calls for. For example, 1 1/4 pounds boneless beef or pork will yield 1 pound meat after you trim the fat.
EXCHANGES / CHOICES
1 Nonstarchy Vegetable
3 Protein, lean
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 1.6 g
Trans Fat 0.1 g
Cholesterol 40 mg
Sodium 400 mg
Potassium 450 mg
Total Carbohydrate 32 g
Dietary Fiber 3 g
Sugars 2 g
Protein 28 g
Phosphorus 285 mg
Photo and recipe ©2016 by the American Diabetes Association, Inc. ® To order this book, please call 1-800-232-6733 or order online at ShopDiabetes.org.”
About the Author
Nancy S. Hughes is an authoritative food consultant, recipe developer, and nationally recognized cookbook author and contributor specializing in traditional and healthy recipes for families and those on restricted diets. She has written 18 nationally published cookbooks, as well as developed recipes for 58 additional cookbooks with over 7,500 published recipes to her credit. Nancy has worked with clients across the United States and Canada with major corporations, health-focused organizations, magazines, and web-based clients, including: American Heart Association, Cooking Light, Better Homes and Gardens, Betty Crocker, Del Monte Food, Canola Council, National Processed Raspberry Council, Rice Federation, eMeals, and Nestlé.
About the American Diabetes Association
The American Diabetes Association® is leading the fight to STOP DIABETES® and its deadly consequences for those affected by diabetes. The Association funds research to prevent, cure, and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both of these sources is available in English and Spanish.
Disclaimer: I was sent a copy of the 4-Ingredient Diabetes Cookbook as a review. I was not compensated for my review. As always opinions are my own.