64 DI A BETIC LI V ING / SPR ING 2019
Spinach & Herb Galette
ACTIVE: 50 min. TOTAL: 2 hrs. 50 min.
(includes 2 hrs. chilling time)
26g CARB
A galette is a rustic version of a tart. Here,
we fill the whole-wheat crust with spin-
ach, herbs, and three cheeses. (Photo:
page 63.)
¾ cup all-purpose flour
½ cup whole-wheat flour
1 tsp. ground pepper
¾ tsp. salt, divided
5 Tbsp. olive oil, divided
3-4 Tbsp. ice water
2/3 cup fat-free ricotta cheese
2 large egg whites, divided
2 Tbsp. chopped fresh dill
2 Tbsp. chopped fresh oregano
1 tsp. grated lemon zest
1 Tbsp. lemon juice
½ cup chopped onion
4 cloves garlic, minced
1 10-oz. pkg. baby spinach
1 tsp. grated Parmesan cheese
3 Tbsp. crumbled feta cheese
- Combine allpurpose flour, whole
wheat flour, pepper, and ½ tsp. salt in
a large bowl. Drizzle 4½ Tbsp. oil over
the flour mixture; use your fingertips to
rub the flour and oil together until the
mixture turns crumbly. Sprinkle 1 Tbsp.
water over part of the mixture; toss
gently with a fork. Push the moistened
dough to the side of the bowl. Repeat
moistening the flour mixture, using 1
Tbsp. water at a time, until the mixture
is evenly moistened. Form the dough
into a ball and wrap in plastic wrap. Chill
for 1 to 2 hours.
- Preheat oven to 400°F. Line a large
rimmed baking sheet with parchment
paper.
- Combine ricotta, 1 egg white, dill,
oregano, lemon zest, and lemon juice in
a small bowl; set aside.
- Heat the remaining ½ Tbsp. oil in a
large nonstick skillet over mediumhigh
heat. Add onion and garlic; cook, stir
ring, until tender, 3 to 5 minutes. Stir
in the remaining ¼ tsp. salt. Stir in
spinach by the handful; cook, stirring,
until wilted, 3 to 4 minutes. Spoon into a
mesh strainer; press with the back of a
spoon to remove excess moisture.
- Unwrap the dough and place on a
lightly floured surface. Roll into a 12
inch circle; place on the prepared baking
sheet. Spoon the ricotta mixture into the
center of the dough and spread into an
even layer, leaving a 2inch border. Top
with the spinach mixture. Fold the edges
of the dough over to partially cover
the filling. Brush the dough edges with
the remaining egg white (discard any
leftover egg white) and sprinkle with
Parmesan.
- Bake for 15 minutes. Remove from
oven and sprinkle the center with feta.
Bake until the crust is browned, about
20 minutes more. Let cool for 15 min
utes. Cut into 6 wedges.
SERVES 6: 1 wedge each
CAL 253, CARB 26g (fiber 3g, sugars 2g), FAT 13g
(sat. fat 2g), PROTEIN 9g, CHOL 9mg, SODIUM
422mg, POTASSIUM 94mg.
Farro Salad with Kale
ACTIVE: 30 min. TOTAL: 35 min.
39g CARB
Pearled or semi-pearled farro has some
or all of the bran layer removed, so it
cooks more quickly.
¾ cup pearled or semi-pearled
farro
½ tsp. salt, divided
3 Tbsp. extra-virgin olive oil
2 Tbsp. red-wine vinegar
2 tsp. Dijon mustard
2 tsp. honey
1 clove garlic, minced
½ tsp. ground pepper
2 cups chopped stemmed red-leaf
kale
½ lb. sugar snap peas, trimmed
and cut diagonally into 1-inch
pieces
1 cup matchstick-cut carrots
½ cup thinly sliced red onion
3 oz. goat cheese, crumbled
(2/3 cup)
- Cook farro in a medium saucepan
according to package directions (about
25 minutes), adding ¼ tsp. salt to the
cooking water. Drain the farro.
- Meanwhile, whisk together oil, vin
egar, mustard, honey, garlic, pepper,
and the remaining ¼ tsp. salt in a large
bowl. Add kale and massage gently until
slightly wilted.
- Add the farro, peas, carrots, and onion;
toss to coat. Sprinkle with goat cheese.
Serve warm or cover and refrigerate for
up to 1 day.
SERVES 4: 2 cups each
CAL 335, CARB 39g (fiber 6g, sugars 9g), FAT 16g
(sat. fat 5g), PROTEIN 11g, CHOL 10mg, SODIUM
445mg, POTASSIUM 174mg.
