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 • Grilled 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 Sandwich Page 13 • Fajitas Page 14 • Fajita Seasoning
GRILLED ASIAN
CHICKEN THIGHS
Chicken so full of flavor, yet so simple! The marinade
is so easy to make and you can leave it while you’re
away at work to come home to a quickly prepared
meal.
Ingredients
6 skinless chicken thighs (serving size 2) 3 Servings
1/3 cup rice wine vinegar Serving Size: 1/3 total volume
1/4 cup soy sauce
3 tablespoons honey Macros Per Serving:
2 tablespoons brown sugar Fat: 43.4g
2 tablespoons pure sesame oil Carbs: 22g
4 cloves garlic , crushed Protein: 33.7g
1 teaspoon crushed ginger (fresh) Calories = 612
Sliced green onions/shallots for topping
Recipe
Wash chicken thighs and pat dry with a paper towel.
Combine all ingredients in a gallon zip lock bag and marinate anywhere for 4-8 hrs in the refrigerator.
Heat up your grill to approximately 350-400°F
Grill until the skin changes to deep golden in color (about 5 minutes). Check internal temp for 165°F.
Allow chicken to rest for 10 minutes. Serve with 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 Serving Size: 1/4 total volume
1 teaspoon cornstarch
2 teaspoons sherry Macros Per Serving:
1.5lbs chicken breast, skin removed, meat removed from bones Fat: 50.6g
and cut into bite sized pieces Carbs: 8.9g
1 1/2 cups peanut oil for frying Protein: 33.7g
1 cup blanched almonds Calories = 585
1 cup sliced mushrooms
2 cups diagonally sliced celery
1 medium 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, 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 tsp Old Bay seasoning Serving Size: 2 Patties
2 eggs
2 tbsp mayonnaise Macros Per Serving:
3/4 cup panko Fat: 20g
1 small green pepper, finely chopped Carbs: 20g
2 tbsp chopped fresh chives Protein: 40g
1 tsp extra virgin olive oil for frying Calories = 328
Recipe
In a large bowl, gently combine all ingredients until mixed well. Form into 8 small patties.
Heat a non stick pan over medium heat. Drizzle 1 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 (recipe on the next page).
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 salmon patties or as a veggie
dip!
Ingredients
1/2 cup Greek yogurt 8 Servings of 2 Tbsp
1/4 cup whole-egg mayonnaise
2-3 tbsps chopped dill Macros Per Serving:
Sea salt and cracked black pepper Fat: 5.1g
Carbs: 0.6g
Protein: 1.5g
Calories = 54
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 than 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 summer long!
Ingredients
1 pound broccoli crowns 6 Servings
3 tablespoons extra-virgin olive oil Serving Size: 1/6 total volume
3 tablespoons mayo
1 1/2 tablespoons apple cider vinegar
2 teaspoons Dijon mustard Macros Per Serving:
1 teaspoon maple syrup or honey Fat: 17.4g
1 garlic clove, minced Carbs: 19g
1/4 teaspoon sea salt, more to taste
Protein: 5.5g
1/3 cup diced red onions
1/3 cup dried cranberries Calories = 247
1 Cup Tamari Almonds
For Homemade Tamari Almonds:
1 cup almonds
1 tablespoon tamari
1/2 teaspoon maple syrup
1/4 teaspoon smoked paprika, more to taste
Recipe
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.
If roasting your own tamari almonds instead of purchasing, preheat the oven to 350°F and line a baking
sheet with parchment paper. Place the almonds 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 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 chopped 6 Servings
Kosher salt Serving Size: 1/6 total volume
Black pepper
1/2 cup pistachios Macros Per Serving:
1/2 cup golden raisins or dried cranberries Fat:17g
1/2 cup shredded parmesan cheese Carbs: 22g
Zest of 1 lemon (about 1 tablespoon) Protein: 5.3g
2 tablespoons fresh lemon juice (about the juice of 1 lemon) Calories = 246
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 chopped kale to a medium-size mixing bowl or salad bowl, massage with fingers breaking down the
stiff kale. This makes the texture more palatable and brings the flavors out.
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.
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 your favorite
grilled or oven cooked salmon!
Ingredients
1 head red leaf 4 Servings
1/2 red onion (cut into very thin slices) Serving Size: 1/4 total volume
8 tbsp goat cheese (I prefer the honey goat cheese)
12 tbsp shelled pumpkin seeds (Pepitas) Macros Per Serving:
1 large grapefruit Fat: 27.5g
2 oranges Carbs: 21.6g
16 oz salmon Protein: 43g
Calories = 479
Recipe
Wash, prep and chop red leaf lettuce to size and liking. Thinly slice red onion. Supreme grapefruit and
oranges.
Season Salmon. I prefer to use steak seasoning or lemon pepper.
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 3 Tbsp 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 Approx. 12 servings per recipe
2 tablespoons dijon mustard
1/2 cup olive oil Macros Per Serving:
1 tablespoon sugar or sweetener of choice Fat: 9.4g
Pinch of onion salt Carbs: 3.5g
Black pepper to taste Protein: 0.2g
Calories = 99
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 Serving Size: 1/4 total volume
1 yellow onion
1 pkg mushrooms Macros Per Serving:
1 bunch kale Fat: 33.9g
1 cup orzo pasta* Carbs: 36.3g
Italian seasoning (season to liking) Protein: 34.3g
Parmesan cheese for topping Calories = 575
4 Tbsp Pesto
*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
make sure the pasta serving is appropriate for you.
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
A simple but delicious breakfast option full of the
nutrients you need to start your day right!
Ingredients
6 eggs 4 Servings
9 bacon strips Serving Size: 1/4 total volume
6 pieces of Havarti or gouda cheese
1 cup shallots (about 1 cup thinly sliced) Macros Per Serving:
3 cups spinach Fat: 50.6g
1.5 cups finlet diced mushrooms Carbs: 8.9g
3 English muffins* Protein: 33.7g
4 Tbsp butter Calories = 585
*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.
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 4 Servings
1 lb chicken breast Serving Size: 1/4 total volume
1 yellow bell pepper
1 red bell pepper Macros Per Serving:
1 yellow onion (or red depending on preference) Fat: 18g
5 oz fresh sliced mushrooms Carbs: 18g
1.5 cup shredded cheese Protein: 49g
Fajita Seasoning Calories = 358
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 (recipe on next page).
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 Serving Size:
1 tbsp fine sea salt 3 tbsp per lb of meat
1 tbsp paprika
1 tbsp granulated sugar Macros Per Serving:
2 1/2 tsp chicken bouillon granules or crushed up cubes Fat: 1.3g
1 1/2 tsp onion powder Carbs:17.3g
1/2 tsp garlic powder Protein: 1.4g
3/4 tsp smoked paprika Calories = 79
1/2 tsp cumin
1/4 tsp crushed red pepper flakes
Recipe
Combine and mix all ingredients.
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