Diabetic Living USA – July 2019

FALL 2019 / DI ABETIC LI VING 89

Old-Fashioned Meatloaf

ACTIVE: 25 min. TOTAL: 1 hr. 40 min.

12g CARB

Mushrooms, garlic, and oats sneak some

extra nutrients into this hearty meatloaf.

(Photo: page 87.)

½ cup quick-cooking oats

4 oz. cremini mushrooms

(1½ cups)

1 Tbsp. olive oil plus 1 tsp.,

divided

½    cup    finely  chopped onion

½    cup    finely  chopped green   bell    

pepper

6 cloves garlic, minced

2 Tbsp. cider vinegar

1½ lbs. lean ground beef

1    large  egg,    lightly beaten

1 Tbsp. Dijon mustard

1 Tbsp. Worcestershire sauce

¼ tsp. salt

½ tsp. ground pepper

¼ cup ketchup

¼    tsp.   cayenne pepper

1. Preheat oven to 350°F.


2. Pulse oats in a food processor to form a
   coarse meal. Transfer to a large bowl and
   set aside. Pulse mushrooms in the food
   processor until minced, 10 to 15 pulses.


3. Heat 1 Tbsp. oil in large nonstick skil-
   let over medium-high heat. Add onion,
   bell pepper, and garlic; cook, stirring
   occasionally, until tender, 3 to 4 minutes.
   Add the mushrooms; cook, stirring oc-
   casionally, until browned, 3 to 5 minutes.
   Add vinegar; cook, stirring and scraping
   up any browned bits, until the liquid has
   evaporated, 1 to 2 minutes. Let cool for 10
   minutes.


4. Add the mushroom mixture to the bowl
   with the oats, along with beef, egg, mus-
   tard, Worcestershire, salt, and pepper.
   Gently mix until combined; do not overmix.


5. Brush an 8x4-inch loaf pan with the
   remaining 1 tsp. oil; transfer the beef
   mixture to the pan and smooth into a loaf.
   Combine ketchup and cayenne in a small
   bowl; brush over the top of the loaf.


6. Bake until an instant-read thermome-
   ter inserted in the thickest part registers
   160°F, 50 to 60 minutes. Let stand for at
   least 10 minutes before removing from
   the pan. Using a serrated knife, carefully
   cut the loaf into 6 slices.

SERVES 6: one 1¼-inch slice each

CAL 255, CARB 12g (fiber 2g, sugars 4g),

FAT 10g (sat. fat 3g), PROTEIN 28g,

CHOL 101mg, SODIUM 349mg,

POTASSIUM 600mg.

Nourish: AMERICAN COMFORT

Skillet Chicken Potpie

ACTIVE: 35 min. TOTAL: 1 hr.

EQUI P ME N T: 10-inch nonstick oven-safe

skillet

26g CARB

A store-bought pie crust, frozen veggies,

and precooked chicken simplify the prep

for this creamy potpie. (Photo: page 85.)

1½ cups low-sodium chicken broth,

divided

2    Tbsp.  all-purpose flour

1 Tbsp. olive oil

1 8-oz. pkg. sliced cremini

mushrooms

1 cup chopped onion

6 cloves garlic, minced

1½ cups frozen carrots and peas

(7 oz.)

1 Tbsp. chopped fresh sage

1    Tbsp.  fresh   thyme   leaves, plus    

sprigs for garnish

½ tsp. salt

½ tsp. ground pepper

1 lb. shredded cooked chicken

(about 3 cups; see Tip, p. 103)

1 7- to 8-oz. prepared pie crust,

thawed if frozen

1    egg    white,  lightly beaten

1. Preheat oven to 425°F.


2. Whisk 1¼ cups broth and flour in a
   medium bowl; set aside.


3. Heat oil in a 10-inch cast-iron or
   oven- safe nonstick skillet over medium-
   high heat. Add mushrooms; cook until
   browned, 6 to 8 minutes. Reduce heat to
   medium. Add onion and garlic; cook until
   tender, 4 to 6 minutes.


4. Stir in the remaining ¼ cup broth,
   scraping up any browned bits. Stir in
   the reserved broth-flour mixture, peas
   and carrots, sage, thyme, salt, and pep-
   per. Bring to a boil, stirring constantly.
   Reduce heat and cook, stirring occa-
   sionally, until the vegetables are tender,
   about 10 minutes. Remove from heat;
   stir in chicken.


5. Lay pie crust over the chicken mix-
   ture, folding the edges over as needed.
   Cut four 4-inch slits in the crust to allow
   steam to escape. Brush with egg white.


6. Bake until the crust is golden and the
   filling is bubbly, 20 to 25 minutes. Let
   cool for 10 minutes before serving. Gar-
   nish with thyme sprigs, if desired.

SERVES 6: 1/6 potpie each

CAL 336, CARB 26g (fiber 3g, sugars 3g),

FAT 13g (sat. fat 3g), PROTEIN 29g,

CHOL 64mg, SODIUM 426mg,

POTASSIUM 528mg.

Southern-Style
Oven-Fried Chicken

ACTIVE: 20 min. TOTAL: 2¾ hrs. (includes
2 hours marinating time)
TO MAKE AHEAD: Marinate chicken (Step 1)
and refrigerate for up to 8 hours.
20g CARB

If you don't have an oven-safe skillet, you
can roast the chicken in a baking dish in
Step 5. (Photo: page 87.)

2 cups nonfat buttermilk
¾ tsp. salt, divided
4 bone-in, skinless chicken thighs
(about 1½ lbs. total)
¾ cup panko breadcrumbs
1 Tbsp. cornstarch
½ tsp. garlic powder
½ tsp. onion powder
½ tsp. smoked paprika
¼ tsp. cayenne pepper
¼ tsp. ground pepper
3 Tbsp. canola oil, divided

1. Combine buttermilk and ½ tsp. salt
   in a large bowl. Add chicken; toss to
   coat. Cover and refrigerate for at least 2
   hours or up to 8 hours.


2. When ready to cook, preheat oven to
   475°F.


3. Combine panko, cornstarch, garlic pow-
   der, onion powder, paprika, cayenne, and
   ground pepper in a shallow dish. Remove
   the chicken from the buttermilk mixture,
   letting excess drip off, and dredge it in the
   panko mixture, pressing gently to adhere.
   Gently shake off excess breading; transfer
   the chicken to a plate and sprinkle evenly
   with the remaining ¼ tsp. salt.


4. Heat 1½ Tbsp. oil in a large cast-iron or
   oven-safe nonstick skillet over medium-
   high heat. Add the chicken to the pan,
   tilting as needed so each piece comes in
   contact with the oil; cook until browned
   on the bottom, 3 to 4 minutes. Transfer
   the chicken, browned-side down, to a
   wire rack set over a baking sheet.


5. Add the remaining 1½ Tbsp. oil to the
   pan; cook until heated, about 1 minute.
   Return the chicken, browned-side up, to
   the pan, tilting as needed so each piece
   comes in contact with the oil. Transfer
   the pan to the oven (or use a baking dish).
   Bake until an instant-read thermometer
   inserted in the thickest part registers
   165°F, 14 to 16 minutes.

SERVES 4: 1 thigh each
CAL 389, CARB 20g (fiber 1g, sugars 6g),
FAT 20g (sat. fat 3g), PROTEIN 30g,
CHOL 88mg, SODIUM 643mg,
POTASSIUM 218mg.