Diabetic Living Summer 2019

SUMMER 2019 / DI ABETIC LI VING 71

Nourish: GET GRILLING

Grilled Steak with Chimichurri

ACTIVE: 30 min. TOTAL: 30 min.

EQU I P M E N T: Charcoal or gas grill

TO MAKE AHEAD: Refrigerate chimichurri

sauce (Step 1) for up to 1 day.

1g CARB

Chimichurri is a robust, herby sauce from

Argentina that’s typically partnered with

grilled beef. The sauce is equally delicious

over grilled fish, pork, or chicken.

(Photo: p. 64.)

Chimichurri Sauce

¼ cup packed fresh parsley

leaves, chopped

1½ tsp. fresh oregano leaves,

chopped

1 medium clove garlic, minced

2 tsp. extra-virgin olive oil

2 tsp. red-wine vinegar

2 tsp. lemon juice

¼ tsp. salt

1/8  tsp.   crushed red pepper

Steak

1 lb. hanger or flank   steak   (see Tip)

¼ tsp. salt

1. To prepare sauce: Combine parsley,
   oregano, garlic, oil, vinegar, lemon juice,
   salt, and crushed red pepper in a small
   bowl.


2. To prepare steak: Preheat grill to
   medium-high. Rub 1 Tbsp. of the sauce
   evenly over steak; sprinkle with salt.
   Grill the steak to the desired degree
   of doneness (130°F for medium-rare),
   3 to 4 minutes per side. Transfer to a
   clean cutting board and let stand for 10
   minutes.


3. Slice the steak across the grain. Di-
   vide the steak slices among 4 plates and
   spoon the remaining sauce over the top.

SERVES 4: 3 oz. steak + about 1 Tbsp. sauce each

CAL 196, CARB 1g (0g fiber, 0g sugars), FAT 10g

(4g sat. fat), PROTEIN 23g, CHOL 68mg, SODIUM

338mg, POTASSIUM 306mg.

TIP: Both hanger steak and flank steak

are affordable, lean, and flavorful cuts

of beef. Hanger steak is from the plate

section, which is on the underside of

the animal beneath the ribs. In the

past, it was sometimes called butch-

er’s steak because butchers kept it for

themselves, rather than selling it. Flank

steak is also located on the underside

of the animal, but toward the rear below

the loin section. Both cuts are best when

thinly sliced across the grain.

Grilled Pork Tenderloin
with Stone-Fruit Salsa

ACTIVE: 25 min. TOTAL: 45 min.
EQU I P M E N T: Charcoal or gas grill
TO MAKE AHEAD: Prepare salsa (Step 1) up
to 8 hours ahead and refrigerate.
8g CARB

Grilling stone fruit caramelizes its sugars,
enhances its sweetness, and infuses it
with smoky flavor. Any combination of
peaches, nectarines, plums, and apricots
will work in this salsa—use 3 medium
fruit total or about 4 to 5 small fruit.

Stone-Fruit Salsa
1 medium peach, halved and
pitted
1 medium purple plum, halved
and pitted
1 medium apricot, halved and
pitted
1 1-inch-thick slice red onion
1 Tbsp. olive oil
¼ tsp. salt
¼ tsp. ground pepper
2 Tbsp chopped fresh cilantro
1 Tbsp. lime juice
Pork Tenderloin
1 Tbsp. olive oil
2 cloves garlic, minced
¾ tsp. chili powder
½ tsp. ground cumin
½ tsp. salt
¾ tsp. ground pepper
1 lb. pork tenderloin, trimmed

1. To prepare salsa: Preheat grill to me-
   dium. Brush fruit halves and onion slice
   with oil. Sprinkle with ¼ tsp. each salt
   and pepper. Grill the fruit and onion until
   tender and grill-marked, 3 to 4 minutes
   per side. Remove from grill and coarsely
   chop. Transfer to a medium bowl; stir in
   cilantro and lime juice.


2. To prepare pork tenderloin: Combine
   oil, garlic, chili powder, cumin, salt, and
   pepper in a small bowl; rub evenly over
   pork. Grill the pork over medium heat,
   covered, turning every 1½ minutes, until
   an instant-read thermometer inserted in
   the thickest part registers 145°F, 14 to
   16 minutes. Transfer to a clean cutting
   board and let stand for 10 minutes.


3. Slice the pork diagonally. Divide the
   pork slices among 4 plates and top with
   the salsa.

SERVES 4: 3 oz. pork + about ½ cup salsa each
CAL 219, CARB 8g (1g fiber, 6g sugars), FAT 10g
(2g sat. fat), PROTEIN 25g, CHOL 74mg, SODIUM
512mg, POTASSIUM 600mg.

Grilled Chicken Thighs

with Jerk Sauce

ACTIVE: 30 min. TOTAL: 3½ hrs.

EQU I P M E N T: Charcoal or gas grill

TO MAKE AHEAD: Prepare jerk sauce (Step 1)

and refrigerate for up to 2 days.

10g CARB

This Jamaican sauce traditionally uses

Scotch bonnet peppers; here, we substitute

jalapeños for a milder flavor. (Photo: p. 66.)

Jerk Sauce

2 scallions, trimmed and coarsely

chopped

2 jalapeño peppers, seeded and

coarsely    chopped (see Tip)

2 cloves garlic, chopped

2 Tbsp. brown sugar

2 Tbsp. lime juice

1 Tbsp. fresh thyme leaves or

1 tsp. dried

1 Tbsp. canola oil

1 Tbsp low-sodium soy sauce

1 Tbsp. white vinegar

1½ tsp. minced fresh ginger

1 tsp. ground allspice

½ tsp. ground nutmeg

¼ tsp. salt

Chicken

11/2     lbs.   bone-in chicken thighs  (4  

thighs), skin removed, trimmed

1. To prepare sauce: Combine scallions,
   jalapeños, garlic, brown sugar, lime juice,
   thyme, oil, soy sauce, vinegar, ginger, all-
   spice, nutmeg, and salt in a food proces-
   sor. Process until smooth. Spoon 6 Tbsp.
   of this mixture into an airtight container
   and refrigerate until ready to serve.


2. To prepare chicken: Place chicken
   in a shallow dish. Spoon the remaining
   jerk sauce over the chicken; turn to
   coat. Cover and refrigerate for at least 3
   hours or for up to 8 hours.


3. Preheat grill to medium-high. Remove
   the reserved sauce from the refrig-
   erator to bring to room temperature.
   Remove the chicken from the marinade;
   discard excess marinade.


4. Grill the chicken, covered, until an
   instant-read thermometer inserted into
   the thickest part registers 165°F, 5 to 7
   minutes per side. Let stand for 10 min-
   utes before serving. Serve the chicken
   with the reserved jerk sauce.

SERVES 4: 4 oz. chicken + 1½ Tbsp. sauce each

CAL 258, CARB 10g (1g fiber, 7g sugars), FAT 13g

(3g sat. fat), PROTEIN 25g, CHOL 86mg, SODIUM

365mg, POTASSIUM 264mg.

TIP: Wear gloves while handling hot pep-

pers and wash hands immediately after.