COOKING WITH KATY - TV - HEALTHY RECIPES FOR INSULIN RESISTANCE, METABOLIC SYNDROME, PRE DIABETES AND DIABETES - Treasure Valley Metabolic Medicine
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TV COOKING WITH KATY HEALTHY RECIPES FOR INSULIN RESISTANCE, METABOLIC SYNDROME, PRE-DIABETES AND DIABETES
TV Treasure Valley Metabolic Medicine provides comprehensive care for weight management, type 1 and 2 diabetes, metabolic syndrome, and other related diseases. Our programs are focused on producing long-term results and optimal outcomes. Many insurance plans cover our programs. We also accept Medicare and Medicaid. Our patients receive personalized medication, exercise, nutrition, and lifestyle techniques in order to achieve their long-term weight management goals and help them live the healthy life they desire. We also treat “Diabetes Differently” and have a customized approach to managing your symptoms. We don’t want diabetes to hold you back. This book is created for is a stress-free and easy recipes to follow in weight loss, diabetes, pre-diabetes and metabolic syndrome. It is a great way to start a journey to a healthier you. This book is not like many other diet book, in that it encourages you to eat the foods that you enjoy; rather than restricting your food choices and telling you what you can and cannot include in your diet. It is well aware that it is just not sustainable long-term to stay away from the foods that you love. This is a program that understands that it is no fun spending hours looking for Ingredients that are hard to find, which can also be expensive. Instead, these recipes encourages you to enjoy the foods that suit your tastes, while you also make healthier choices. Your taste buds are going to enjoy new yummy recipes, so let’s have a look on them.
TABLE OF CONTENTS Page 3 • Roasted Asian Chicken Thighs Page 4 • Chinese Almond Chicken Page 5 • Salmon Cakes Page 6 • Greek Dill Sauce Page 7 • Smoky Broccoli Salad Page 8 • Kale Blondie Salad Page 9 • Citrus Salmon Salad Page 10 • Orange Poppy Seed Dressing Page 11 • Italian Skillet Page 12 • Savory Breakfast Skillet Page 13 • Fajitas Page 14 • Fajita Seasoning
ROASTED ASIAN
CHICKEN THIGHS
Chicken so full of flavour, yet so simple, that these
need NO marinading. Who has time to marinade
anyway? Especially when you come home in a manic
rush and starving to the point of raiding anything that
looks good in the pantry.
Ingredients
6 chicken thighs (bone in and skin on) 3 Servings
1/3 cup rice wine vinegar
1/4 cup soy sauce Fat: 18g
3 tablespoons honey Carbs: 17.8g
2 tablespoons brown sugar (or coconut sugar) Protein: 19g
2 tablespoons pure sesame oil
4 cloves garlic , crushed Total Calories = 328kcal
1 teaspoon crushed ginger (fresh)
2 bunches of baby bok choy (quartered horizontally)
Sliced green onions/shallots
Recipe
Preheat oven to 220°C | 425°F
Wash chicken thighs and pat dry with a paper towel.
Whisk the vinegar, soy sauce, honey, brown sugar, sesame oil, garlic and ginger together in a small
saucepan over medium heat. Bring to a rolling boil; reduce heat to low and allow to simmer for about 5
minutes while stirring occasionally until sauce thickens. Take off heat and allow to cool slightly. Place
chicken thighs into an oven proof pan/skillet or baking dish. Pour 2/3 of the sauce mixture over the chicken,
rotating each thigh until evenly covered. Rotate the chicken to be skin side down, and bake for 30 minutes.
Turn thighs and continue to bake until beginning to brown on the skin (about another 15 minutes). At this
point, start steaming your bok choy (or any other vegetable), to your desired texture (crunchy, soft, etc).
Change oven settings to grill/broil on medium heat and grill until the skin changes to deep golden in colour
(about 5 minutes).
Allow chicken to rest for 10 minutes. Serve with the steamed bok choy, shallots/green onion slices and
remaining sauce.
PAGE | 3
CHINESE ALMOND
CHICKEN
Tender chicken, vegetables, and fried almonds,
bathed in a soy based sauce, tastes just like a
Chinese restaurant favorite.
Ingredients
3 tablespoons soy sauce 4 Servings
3/4 teaspoon salt
1 teaspoon cornstarch Fat: 50.6g
2 teaspoons sherry Carbs: 8.9g
3 pounds chicken, skin removed, meat removed from bones Protein: 33.7g
and cut into bite sized pieces
1 1/2 cups peanut oil for frying Total Calories = 585kcal
1 cup blanched almonds
1/3 cup sliced mushrooms
1/2 cup diagonally sliced bamboo shoots
1/2 cup diagonally sliced celery
1/4 cup thinly sliced onion
10 whole water chestnuts, thinly sliced
1/4 cup peanut oil
1/3 cup chicken stock
Recipe
Mix the soy sauce, salt, cornstarch, and sherry in a large bowl. Stir in chicken; cover and refrigerate.
Heat 1 1/2 cups of the peanut oil in a large, deep skillet. Fry almonds in the oil until golden, about 1 minute.
Drain fried almonds on a paper towel.
Drain all but 3 tablespoons of oil from the skillet. Stir in the mushrooms, bamboo shoots, celery, onion, and
water chestnuts. Cook and stir vegetables for 1 minute. Remove from skillet.
Heat 1/4 cup oil in the skillet. Cook and stir the marinated chicken in hot oil until no longer pink in the center,
and the juices run clear, 3 to 5 minutes. Stir in cooked vegetables, chicken stock, and reserved soy sauce
mixture; simmer until thickened, 1 to 2 minutes. Stir in fried almonds before serving.
PAGE | 4
SALMON CAKES
Salmon patties are an easy salmon recipe that comes
together in minutes. Serve these Old Bay salmon
cakes with lemon & a green salad for a light dinner.
Ingredients
2 6oz cans wild salmon, skinless and boneless 4 Servings
2 teaspoons Old Bay seasoning
2 eggs Fat: 20g
2 tablespoons mayonnaise Carbs: 20g
3/4 cup panko Protein: 40g
1 small green pepper, finely chopped
2 tablespoons chopped fresh chives Total Calories = 328kcal
Light olive oil for frying
Recipe
In a large bowl, gently combine all ingredients until mixed well. Form into 6-8 small patties.
Heat a non stick pan over medium heat. Drizzle 2 tablespoons of oil in pan and spread around. Gently place
each patty into hot pan and cook on first side for about 2-3 minutes or until golden brown. Carefully flip, and
cook for an additional 3-4 minutes until second side is browned.
Once cooked, set aside and sprinkle coarse salt over salmon cakes. Serve with a squeeze of lemon and
Greek Dill Sauce.
PAGE | 5
GREEK DILL SAUCE
This creamy dill dressing is light and tangy as we
have used Greek yogurt instead of just mayo or sour
cream. Try it on your next coleslaw or as a veggie dip!
Ingredients
1/2 cup Greek yogurt 8 Servings
1/4 cup whole-egg mayonnaise
2-3 tbsps chopped dill Fat: 5.1g
Sea salt and cracked black pepper Carbs: 0.6g
Protein: 1.5g
Total Calories = 54kcal
Recipe
Wash your dill, shake to remove the water and pat dry. Cut off the stems chop finely.
Add all the dill yogurt dressing ingredients to a small bowl, season and mix to combine.
Use immediately or keep in a sealed container in your fridge for no more tan two days.
PAGE | 6
SMOKY BROCCOLI
SALAD
Broccoli salad is a classic summer cookout dish, but
the traditional recipe is loaded up with sugar, ample
mayo, bacon, and cheese. My recipe is a fresher,
healthier version and the result is a crisp, refreshing,
tangy dish that’ll be the star of your cookouts all
Ingredients summer long!
1 pound broccoli crowns 6 Servings
3 tablespoons extra-virgin olive oil
3 tablespoons mayo, I like Sir Kensington's or vegan mayo Fat: 17.4g
1 1/2 tablespoons apple cider vinegar Carbs: 19g
2 teaspoons Dijon mustard Protein: 8.5g
1 teaspoon maple syrup or honey
1 garlic clove, minced
1/4 teaspoon sea salt, more to taste Total Calories = 247kcal
1/3 cup diced red onions
1/3 cup dried cranberries
1/2 cup almonds
1/2 cup pepitas
1 tablespoon tamari
1/2 teaspoon maple syrup
1/4 teaspoon smoked paprika, more to taste
Recipe
Preheat the oven to 350°F and line a baking sheet with parchment paper.
Chop the broccoli florets into ½-inch pieces and any remaining stems into ¼-inch dice. Peel any woody or
course parts from the stem first.
In the bottom of a large bowl, whisk together the olive oil, mayo, apple cider vinegar, mustard, maple syrup,
garlic, and salt. Add the broccoli, onions, and cranberries and toss to coat.
Place the almonds and pepitas on the baking sheet, toss with the tamari, maple syrup, and smoked paprika
and spread into a thin layer. Bake 10 to 14 minutes or until golden brown. Remove from the oven and let cool
for 5 minutes (they’ll get crispier as they sit).
Toss the almonds and pepitas into the salad, reserving a few to sprinkle on top. Season to taste and serve
with a source of protein (would suggest a smoked sausage/Kielbasa or grilled steak, 3-5 oz).
PAGE | 7
KALE BLONDIE SALAD
This is a simple, easy kale salad recipe that is tangy,
crunchy, and full of incredible lemon flavor. Easy to
make-ahead and ready in less than 10 minutes!
Ingredients
2 Bunches dark leafy kale (thinly sliced) 6 Servings
1 teaspoon olive oil
Kosher salt Fat:17g
Black pepper Carbs: 22g
1/2 cup pistachios Protein: 5.3g
1/2 cup golden raisins or dried cranberries
1/2 cup shredded parmesan cheese Total Calories = 246kcal
Zest of 1 lemon (about 1 tablespoon)
2 tablespoons fresh lemon juice (about the juice of 2 lemons)
1/4 cup apple cider vinegar
1/4 cup olive oil
1 tablespoon maple syrup or honey
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
Recipe
Add the sliced kale to a medium-size mixing bowl or salad bowl, drizzle on a little olive oil and sprinkle of salt
and pepper and lightly massage it for 1 minute to help break it down a little.
Add the 1/2 cup chopped pistachios, 1/2 cup golden raisins, 1/2 cup grated parmesan cheese, and the zest
of 1 lemon to the kale and lightly toss everything together.
Make the dressing: Add the juice from the 2 lemons, 1/4 cup apple cider vinegar, 1/4 cup olive oil, 1
tablespoon maple syrup or honey, 1/2 teaspoon of kosher salt, and 1/4 teaspoon of black pepper to a mason
jar with a lid and shake it well until it emulsifies. You can also add all dressing ingredients to a small bowl
and whisk until it emulsifies (get’s nice and creamy).
Pour the dressing on the kale salad and toss well. Serve cold with a source of protein ( would suggest
chicken or Salmon, 3-5 oz).
PAGE | 8
CITRUS SALMON
SALAD
Create a fresh, flavorful citrus salad with our favorite
slow-cooked salmon!
Ingredients
1 head red leaf 4 Servings
.5 red onion (cut into very thin slices)
8 tbsp goat cheese ( I prefer the honey goat cheese) Fat: 27.5g
12 tbsp shelled pumpkin seeds (Pepitas) Carbs: 21.6g
1 large grapefruit Protein: 43g
2 oranges
16 oz salmon Total Calories = 479kcal
Recipe
Wash, prep and chop red leaf lettuce to size and liking. Thinly slice red onion. Supreme grapefruit and
oranges.
Grill or cook salmon to preference.
Place lettuce on plate, lay out alternating grapefruit and orange in a circular/star burst, scatter red onion,
crumble 2 Tbsp goat cheese, sprinkle 3Tbsp pumpkin seeds, drizzle 2 Tbsp dressing, place 3-5 oz of salmon
on top.
PAGE | 9ORANGE POPPYSEED
SALAD DRESSING
Orange Poppyseed Salad Dressing is perfect for those
lovely winter salads that we all love!
Ingredients
1 cup fresh squeezed orange juice Serving Size: 2 Tbsp
1 tablespoon poppy seeds
2 tablespoons dijon mustard Fat: 50.6g
1/2 cup olive oil Carbs: 8.9g
1 tablespoon sugar or sweetener of choice Protein: 33.7g
Pinch of onion salt
Black pepper to taste Total Calories = 585kcal
Recipe
Blend all ingredients in blender until smooth.
Gradually pour in olive oil while blending.
Stir in poppy seeds.
Store in refrigerator up to 5 days.
PAGE | 10ITALIAN SKILLET
Combine Italian sausage with kale, onions,
mushrooms, and orzo pasta for a meal that is better
than anything you’d make from a box!
Ingredients
2 tbsp olive oil 4 Servings
1lb turkey breast
1 yellow onion Fat: 33.9g
1 pkg mushrooms Carbs: 36.3g
1 bunch kale Protein: 34.3g
1 cup orzo pasta
1 cup pasta will double when cooked to about 2 cups or a little over. This doesn’t matter so much as
you will scoop out about a 1/3rd cup to 2/3rd cup of pasta separate from the rest of the ingredients to Total Calories = 575kcal
make sure the pasta serving is appropriate for you)
Italian seasoning (season to liking)
Parmesan cheese for topping
4 Tbsp Pesto
Recipe
Chop onion and brown with ground turkey. Chop mushrooms and add in once onion and turkey is partially
browned.
Wash and debone kale, massage kale (grip and squeeze the kale, this betters the flavor and texture due to
breaking down the fiber) chop kale into fine pieces.
Once the meat in the skillet is fully cooked add the kale, folding it in and cook just long enough to wilt.
Make pasta.
Dish out 1/3rd to 2/3rd pasta, place on top about 4-5 oz of skillet mixture, add in 1 Tbsp pesto and add
cheese for topping, mix all together.
PAGE | 11SAVORY BREAKFAST
SANDWICH
Orange Poppyseed Salad Dressing is perfect for those
lovely winter salads that we all love!
Ingredients
6 eggs 4 Servings
9 bacon strips
6 pieces of Havarti or gouda cheese Fat: 50.6g
1 cup shallots (about 1 cup thinly sliced) Carbs: 8.9g
3 cups spinach Protein: 33.7g
1.5 cups finlet diced mushrooms
3 English muffins Total Calories = 585kcal
(half muffin for each breakfast, if you have room for extra carbs add in the other half of the muffin to
make a full sandwich.}
4 Tbsp butter
Recipe
Lay bacon in a pan to cook.
Thinly slice shallots, finely dice mushrooms.
Combine both onion and mushrooms in a pan with 1 tbsp of butter, Saute and brown.
Once browned fold in spinach, wilt to liking.
Crack one egg into a small microwaveable bowel, scramble with a fork and add in about a 6th of the onion/ mushroom
blend. Add salt and pepper to preference.
Microwave for about 1.5 minutes (you can flip with a fork if the egg is cooking unevenly).
Toast one half of an English Muffin, spread half tbsp butter on it.
Once the egg mixture if fully cooked scoop out of bowel by getting a fork under it and place on buttered English
muffin.
Place one slice of Havarti or gouda cheese on top as well as three halves of bacon.
*11 additional carbs if choose to use both halves of the English muffin.
PAGE | 12FAJITAS
Chicken fajitas are an easy and flavorful weeknight
meal. A classic Mexican recipe, juicy chicken is
seasoned, seared and cooked to perfection, then
tossed with sautéed bell peppers and onions. A
squeeze of fresh lime adds a punch of flavor. You can’t
beat this healthy family favorite recipe.
Ingredients
2 tbsp olive oil 1 Serving
1 lb chicken breast
1 yellow bell pepper Fat: 18g
1 red bell pepper Carbs: 18g
1 yellow onion (or red depending on preference) Protein: 19g
5 oz fresh sliced mushrooms
1.5 cup shredded cheese Total Calories = 358kcal
1.5 cup cooked rice
Fajita Seasoning
Recipe
Chop or slice chicken breast.
Slice both peppers and place in a pan to Saute with the mushrooms and 1 tbsp olive oil.
In a separate pan place 1 tbsp olive oil and the cubed or sliced chicken, however you prefer.
To each pan add about 1.5 tbsp of fajita seasoning.
Once the chicken is cooked through and the veggies are cooked to your liking divide the ingredients by 4
servings.
Plate 1/4 veggies and 1/4 chicken with about 1/3 cup shredded cheese.
PAGE | 13FAJITA SEASONING
A home made and healthy recipe for your own fajita
seasoning!
Ingredients
3 tbsp cornstarch Makes 9 Tbsp
2 tbsp chili powder
1 tbsp fine sea salt Fat: 1.3g
1 tbsp paprika Carbs:17.3g
1 tbsp granulated sugar Protein: 1.4g
2 1/2 tsp chicken bouillon granules or crushed up cubes
1 1/2 tsp onion powder Total Calories = 79kcal
1/2 tsp garlic powder
3/4 tsp smoked paprika
1/2 tsp cumin
1/4 tsp crushed red pepper flakes
Recipe
Combine and mix all ingredients.
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