Diabetic Living USA – July 2019

Nourish: MEAL PLAN

Sausage-Kale One-Pot Pasta

ACTIVE: 25 min. TOTAL: 35 min.
46g CARB

This entire meal cooks in one skillet, so
there’s only one pot to clean! Try it with
any greens you have in the fridge, such as
chard or spinach.

1 Tbsp. olive oil
2 links sweet Italian turkey
sausage (8 oz.), such as
Jennie-O, casing removed,
crumbled
1 small red bell pepper, chopped
(about ¾ cup)
½ medium onion, chopped
(about ½ cup)
4 cups chopped kale (3 oz.)
2 cloves garlic, minced
¼ tsp. crushed red pepper
(optional)
1½ cups water
¾ cup whole-wheat penne pasta
(3 oz.)
2 Tbsp. grated Parmesan cheese

1. Heat oil in a large nonstick skillet over
   medium-high heat. Add sausage; cook,
   stirring, until no longer pink, 2 to 4 min-
   utes. Transfer to a plate.


2. Add bell pepper and onion to the
   pan; cook, stirring occasionally, until
   softened, about 5 minutes. Stir in kale,
   garlic, crushed red pepper (if using), and
   the sausage; cook, stirring, until the kale
   is wilted, about 3 minutes.


3. Stir in water and pasta; bring to a
   boil, stirring occasionally. Reduce heat
   to medium-low, cover, and cook until
   the pasta is tender, 8 to 10 minutes.
   Sprinkle with Parmesan and serve
   immediately.

SERVES 2: 2 cups each
CAL 463, CARB 46g (fiber 8g, sugars 5g),
FAT 19g (sat. fat 5g), PROTEIN 30g,
CHOL 82mg, SODIUM 531mg,
POTASSIUM 499mg.

California Turkey Burgers &
Sweet Potato Fries

ACTIVE: 20 min. TOTAL: 25 min.
TO MAKE AHEAD: Prepare patties (Step 3 up
to 8 hours ahead and refrigerate.
34g CARB

Inspired by an option at the West Coast chain
In-N-Out Burger, these burgers keep the
carbs in check with a lettuce wrap instead of
a bun. (Photo: page 99.)

FALL 2019 / DI ABETIC LI VING 101

Fries

1 medium sweet potato (12 oz.),

peeled

2 tsp. canola oil

1/8 tsp. salt

Burgers

8 oz. lean ground turkey

¼ cup shredded sharp Cheddar

cheese

2 tsp. Worcestershire sauce

½ tsp. garlic powder

½ tsp. ground pepper

¼ tsp. salt

2 tsp. canola oil

2 slices sweet onion, such as

Vidalia

2 thick tomato slices

½ avocado, sliced

4-6 large, soft lettuce leaves, such

as green leaf or butterhead

1. To prepare fries: Preheat oven
   to 425°F.


2. Slice sweet potato into ¼-inch-thick
   matchsticks. Place on a baking sheet,
   drizzle with oil, and toss to coat. Sprin-
   kle with 1/8 tsp. salt. Bake, flipping
   halfway through, until tender and crisp-
   edged, 20 to 25 minutes.


3. Meanwhile, prepare burgers: Us-
   ing your hands, mix turkey, Cheddar,
   Worcestershire, garlic powder, pepper,
   and salt in a medium bowl. Shape into
   two 4-inch patties, about ¾ inch thick.


4. Brush oil over a medium nonstick or
   cast-iron skillet; set it over medium heat
   for 2 minutes. (Alternatively, to grill, see
   Tip.) Add the patties and cook for 2 min-
   utes. Flip and cook for 2 more minutes.
   Cover the pan and continue to cook until
   the patties are lightly browned but still
   juicy (the juices should run clear, not
   pink), and an instant-read thermometer
   inserted in the center registers 165°F, 2
   to 4 minutes more.


5. To assemble the burgers, top each
   patty with a slice of onion and tomato,
   and half the avocado slices. Carefully
   wrap each one in 2 to 3 lettuce leaves,
   wrapping as tightly as you can. Serve
   with the sweet potato fries.

SERVES 2: 1 burger + 1 cup fries each

CAL 463, CARB 34g (fiber 8g, sugars 10g),

FAT 23g (sat. fat 6g), PROTEIN 35g,

CHOL 58mg, SODIUM 690mg,

POTASSIUM 777mg.

TIP: To grill the patties: In Step 4, pre-

heat grill to medium-high. Oil the grill

rack and grill the burgers for 5 to 6

minutes per side, flipping gently to avoid

breaking them.

Quinoa, Avocado & Chickpea

Salad over Mixed Greens

ACTIVE: 20 min. TOTAL: 25 min.

TO MAKE AHEAD: Prepare quinoa (Step 1)

and refrigerate for up to 2 days.

47g CARB

Protein-rich quinoa and chickpeas add

staying power to this zesty salad. (Photo:

page 97.)

2/3 cup water

1/3 cup quinoa

¼ tsp. kosher salt or other

coarse salt

1 clove garlic, crushed and peeled

2 tsp. grated lemon zest

3 Tbsp. lemon juice

3 Tbsp. olive oil

¼ tsp. ground pepper

1 cup rinsed no-salt-added

canned chickpeas

1 medium carrot, shredded

(½ cup)

½ avocado, diced

1 5-oz. bag prewashed mixed

greens, such as spring mix

or baby kale-spinach blend

(8 cups packed)

1. Bring water to a boil in a small sauce-
   pan. Stir in quinoa. Reduce heat to low,
   cover, and simmer until all the liquid is
   absorbed, about 15 minutes. Use a fork
   to fluff and separate the grains; let cool
   for 5 minutes.


2. Meanwhile, sprinkle salt over garlic
   on a cutting board. Mash the garlic with
   the side of a spoon until a paste forms.
   Scrape into a medium bowl. Whisk in
   lemon zest, lemon juice, oil, and pepper.
   Transfer 3 Tbsp. of the dressing to a
   small bowl and set aside.


3. Add chickpeas, carrot, and avocado
   to the bowl with the remaining dressing;
   gently toss to combine. Let stand for 5
   minutes to allow flavors to blend. Add
   the quinoa and gently toss to coat.


4. Place greens in a large bowl and toss
   with the reserved 3 Tbsp. dressing.
   Divide the greens between 2 plates and
   top with the quinoa mixture.

SERVES 2: 2½ cups each

CAL 501, CARB 47g (fiber 13g, sugars 7g),

FAT 32g (sat. fat 4g), PROTEIN 12g,

CHOL 0mg, SODIUM 349mg,

POTASSIUM 844mg.