SPR I NG 2019 / DI A BETIC LI V ING 101
Tofu & Snow Pea Stir-Fry
with Peanut Sauce
ACTIVE: 30 min. TOTAL: 30 min.
49g CARB
To save time, use precooked rice or cook
rice a day ahead. (Photo: page 97.)
1/3 cup unsalted natural peanut
butter
3 Tbsp. rice vinegar
2 Tbsp. low-sodium soy sauce
2 tsp. brown sugar
2 tsp. hot sauce, such as Sriracha
1 14-oz. pkg. extra-firm or firm tofu
4 tsp. canola oil, divided
1 14-oz. pkg. frozen (not thawed)
pepper stir-fry vegetables
2 Tbsp. finely chopped or grated
fresh ginger
3 cloves garlic, minced
2 cups fresh snow peas, trimmed
2 Tbsp. water, plus more if needed
4 Tbsp. unsalted roasted peanuts
2 cups cooked brown rice
- Combine peanut butter, vinegar, soy
sauce, sugar, and hot sauce in a medium
bowl; whisk until smooth. Set aside. - Drain tofu; pat dry with a paper towel.
Cut into ¾-inch cubes; pat dry again. - Heat 2 tsp. oil in a large nonstick skillet
over medium-high heat. Add half the tofu
and let cook, undisturbed, until lightly
browned underneath, about 2 minutes.
Stir and continue cooking, stirring occa-
sionally, until browned all over, 1 to 2 min-
utes. Transfer to a plate. Add 1 tsp. oil to
the pan, then the remaining tofu; repeat. - Add the remaining 1 tsp. oil to the pan.
Add frozen vegetables, ginger, and garlic;
stir-fry until the ginger and garlic are
fragrant and the vegetables have thawed,
2 to 3 minutes. Stir in snow peas. Add
water, cover and cook until the peas are
crisp-tender, 3 to 4 minutes. - Push the vegetables to the edges of the
pan. Add the reserved peanut sauce to the
center and cook, stirring, until hot, about
30 seconds. Stir the vegetables into the
sauce. Add the reserved tofu and cook,
stirring, until heated through, 30 to 60
seconds. If necessary, add more water to
make a creamy sauce. Sprinkle each serv-
ing with 1 Tbsp. peanuts; serve with rice.
SERVES 4: 1¼ cups stir-fry + ½ cup rice each
CAL 514, CARB 49g (fiber 7g, sugars 12g), FAT 27g
(sat. fat 4g), PROTEIN 22g, CHOL 0mg, SODIUM
376mg, POTASSIUM 319mg.
SUGAR SUBSTITUTE: Use Splenda Brown Sugar
Blend. Follow package directions for 2 tsp.
equivalent. PER SERVING: Same as above except
CAL 506, CARB 47g (sugars 9g), POTASSIUM
316mg.
Hearty Chickpea &
Spinach Stew
ACTIVE: 20 min. TOTAL: 30 min.
TO MAKE AHEAD: Refrigerate for up to 3
days.
41g CARBThis satisfying stew comes together in a
snap. Mashed chickpeas add body to the
broth, and tomato paste adds a savory note
without piling on the sodium. To simplify
the prep, look for chopped fresh onion and
shredded carrot or a soup starter mix in
the produce section. (Photo: page 100.)2 15-oz. cans low-sodium
chickpeas, rinsed, divided
1 Tbsp. olive oil
12 oz. 93%-lean ground turkey
½ tsp. dried oregano
½ tsp. fennel seeds, crushed
½ tsp. crushed red pepper
1 medium onion, chopped (1 cup)
2 medium carrots, diced (3/4 cup)
4 cloves garlic, minced, or ½ tsp.
garlic powder
3 Tbsp. tomato paste
1 32-oz. carton low-sodium
chicken broth (4 cups)
1/4 tsp. ground pepper
1/8 tsp. salt
3 cups IQF (individually quick-
frozen) spinach (8 oz.)
1/4 cup grated Parmesan cheese
(optional)- Mash 1 can chickpeas with a potato
masher or fork. Set aside. - Heat oil in a large pot over medi-
um-high heat. Add turkey, oregano, fennel
seeds, and crushed red pepper; cook,
crumbling with a wooden spoon, until the
turkey is no longer pink, 2 to 3 minutes.
Add onion, carrots, and garlic (or garlic
powder); cook, stirring often, until soft-
ened and fragrant, 3 to 4 minutes. Add to-
mato paste; cook, stirring, for 30 seconds. - Add broth, the mashed and whole chick-
peas, pepper, and salt to the pot. Cover and
bring to a simmer. Reduce heat to medium
and cook, covered, at a brisk simmer until
the vegetables are tender and the flavors
have blended, about 10 minutes. - Add spinach and increase heat to medi-
um-high, Cook, stirring, until the spinach
is heated through, 1 to 2 minutes. Ladle
the soup into bowls. Garnish each serving
with 1 Tbsp. Parmesan, if desired.
SERVES 4: 2 cups each
CAL 401, CARB 41g (fiber 13g, sugars 10g), FAT 13g
(sat. fat 2g), PROTEIN 32g, CHOL 49mg, SODIUM
643mg, POTASSIUM 981mg.Chicken & Vegetable Penne
with Parsley-Walnut Pesto
ACTIVE: 20 min. TOTAL: 30 min.
43g CARBHomemade pesto may seem daunting, but
you can make this simple sauce in min-
utes while the pasta water comes to a boil.
You can substitute frozen green beans and
cauliflower for fresh; in Step 4, cook the
frozen vegetables according to package
directions before tossing with the pasta
and pesto. (Photo: page 99.)3/4 cup chopped walnuts
1 cup lightly packed parsley leaves
2 cloves garlic, crushed and peeled
½ tsp. plus 1/8 tsp. salt
1/8 tsp. ground pepper
2 Tbsp. olive oil
1/3 cup grated Parmesan cheese
1½ cups shredded or sliced cooked
skinless chicken breast (8 oz.)
6 oz. whole-wheat penne or fusilli
pasta (13/4 cups)
8 oz. green beans, trimmed and
halved crosswise (2 cups)
2 cups cauliflower florets (8 oz.)- Bring a large pot of water to a boil.
- Place walnuts in a small bowl and mi-
crowave on High until fragrant and lightly
toasted, 2 to 2½ minutes. (Alternatively,
toast the walnuts in a small dry skillet over
medium-low heat, stirring constantly, until
fragrant, 2 to 3 minutes.) Transfer to a plate
and let cool. Set ¼ cup aside for topping. - Combine the remaining ½ cup walnuts,
parsley, garlic, salt, and pepper in a food
processor. Process until the nuts are
ground. With the motor running, gradually
add oil through the feed tube. Add Parme-
san and pulse until mixed in. Scrape the
pesto into a large bowl. Add chicken. - Meanwhile, cook pasta in the boiling
water for 4 minutes. Add green beans
and cauliflower; cover and cook until the
pasta is al dente (almost tender) and the
vegetables are tender, 5 to 7 minutes
more. Before draining, scoop out ¾
cup of the cooking water and stir it into
the pesto-chicken mixture to warm it
slightly. Drain the pasta and vegetables
and add to the pesto-chicken mixture.
Toss to coat well. Divide among 4 pasta
bowls and top each serving with 1 Tbsp.
of the reserved walnuts.
SERVES 4: 2 cups each
CAL 514, CARB 43g (fiber 9g, sugars 5g), FAT 27g
(sat. fat 4g), PROTEIN 31g, CHOL 54mg, SODIUM
557mg, POTASSIUM 817mg.Nourish: MEAL PLANDay 1 Day 2 Day 3