Diabetic Living Summer 2019

SUSUMMMMEERR 2019 / 2019 / DDI AI ABBEETTICIC L LI VI VININGG 7575

Lemon-Dill Green Bean

& Baby Potato Salad

ACTIVE: 40 min. TOTAL: 40 min.

TO MAKE AHEAD: Refrigerate dressing

(Step 1) for 2 days. Whisk to re-emulsify

before tossing with salad.

25g CARB

Use multicolored baby potatoes, if avail-

able, to add even more color to this salad.

(Photo: p. 73.)

Dressing

1 tsp. lemon zest

1½ Tbsp. lemon juice

1½ Tbsp. white-wine vinegar

½ tsp. Dijon mustard

¼ tsp. honey

¼ tsp. salt

½ tsp. ground pepper

3 Tbsp. extra-virgin olive oil

2 Tbsp. chopped fresh dill

Salad

1½ lbs. baby red potatoes

1 bay leaf

2 cloves garlic, smashed and

peeled

12 oz. thin green beans (haricots

verts) or regular green beans,

trimmed and cut diagonally

into 1½-inch pieces

1    shallot,   finely  chopped (1/2    cup)

2 Tbsp. extra-virgin olive oil

Dill sprigs and lemon slices

for garnish

1. To prepare dressing: Whisk lemon
   zest, lemon juice, vinegar, mustard,
   honey, salt, and pepper in a small bowl.
   Whisking constantly, drizzle in oil until
   the mixture has emulsified. Whisk in dill.


2. To prepare salad: Place potatoes, bay
   leaf, and garlic in a pot. Add cool water
   to cover by 1 inch. Bring to a boil, then
   reduce heat and simmer until the pota-
   toes are tender, 7 to 10 minutes. Using a
   slotted spoon, transfer the potatoes to
   a large bowl. Discard the bay leaf and
   garlic, but retain the cooking water for
   cooking green beans. When cool enough
   to handle, cut the potatoes into ½-inch
   pieces. Return to the bowl; toss with 3
   Tbsp. of the dressing.


3. Place a bowl of ice water next to the
   stove. Return the pot of water to a boil;
   add green beans. Cook until just tender-
   crisp, about 2 minutes. Using a slotted
   spoon, transfer the green beans to the
   bowl of ice water. Discard the cooking
   water.


4. Combine shallot and oil in a small
   skillet over medium-low heat. Let siz-
   zle for 30 seconds, then transfer to the

bowl with the potatoes. Drain the green

beans; pat dry and add to the potatoes.

Add the remaining dressing; toss to

coat. Garnish the salad with dill sprigs

and lemon slices, if desired.

SERVES 6: generous 1 cup each

CAL 216, CARB 25g (4g fiber, 4g sugars), FAT 12g

(2g sat. fat), PROTEIN 4g, CHOL 0mg, SODIUM

125mg, POTASSIUM 648mg.

Grilled Eggplant &

Summer Squash Salad

ACTIVE: 50 min. TOTAL: 50 min.

EQUI P ME N T: Charcoal or gas grill

TO MAKE AHEAD: Cover balsamic drizzle

(Step 1) and hold at room temperature for

up to 1 day. Refrigerate vegetables for up

to 1 day.

7g CARB

The homemade balsamic reduction is the

key to this salad. Watch the vinegar as it

reduces; it can burn easily. (Photo: p. 76.)

½ cup balsamic vinegar

1 medium eggplant (about 11 oz.)

1 medium yellow summer squash

(about 8 oz.)

1 medium zucchini (about 10 oz.)

½ cup olive oil, divided

¼ teaspoon salt

½ teaspoon ground pepper

6    pitted Kalamata    olives, finely  

chopped (2 Tbsp.)

8 large fresh basil leaves

1. Place vinegar in a small saucepan;
   bring to a boil over high heat. Reduce heat
   to maintain a simmer; cook, stirring occa-
   sionally and watching carefully to prevent
   burning, until syrupy and reduced to about
   2 Tbsp., 12 to 15 minutes. Transfer to a
   small bowl and let cool.


2. Meanwhile, preheat grill to
   medium-high.


3. Slice eggplant, yellow squash, and
   zucchini diagonally into ¼-inch slices.
   Toss with 7 Tbsp. oil, salt, and pepper in
   a large bowl.


4. Grill the vegetables until tender and
   grill-marked, 2 to 5 minutes per side. Ar-
   range on a platter.


5. Drizzle the vegetables with the remain-
   ing 1 Tbsp. oil and the reserved balsamic
   syrup. Top with olives and basil.

SERVES 8: ½ cup (about 4 slices) each

CAL 161, CARB 7g (fiber 2g, sugars 5g), FAT 14g

(sat. fat 2g), PROTEIN 1g, CHOL 0mg, SODIUM

126mg, POTASSIUM 267mg.

Green Goddess Broccoli Salad

ACTIVE: 40 min. TOTAL: 40 min.
TO MAKE AHEAD: Refrigerate dressing
(Step 1) for 2 days.
11g CARB

Don’t toss those stems! Broccoli stems are
high in fiber and mildly sweet in flavor.
Peeled and thinly sliced, they lend a sweet
crunch to this salad. (Photo: p. 72.)

Dressing
3 Tbsp. olive oil
3 cloves garlic, minced (1 Tbsp.)
½ cup low-fat mayonnaise
¼ cup low-fat buttermilk
¼ cup chopped fresh flat-leaf

parsley
1½ Tbsp. minced fresh chives
1 Tbsp. chopped fresh tarragon
2 oil-packed anchovy fillets,

drained
2 tsp. lemon zest
2 Tbsp. lemon juice
¼ tsp. salt
¼ tsp. ground pepper
Salad
2 heads broccoli (about 1¾ lb.),
tops cut into small florets,

stems peeled and cut into
matchsticks
1 carrot, shredded (½ cup)
1 Tbsp. unsalted dry-roasted
sunflower seeds

1. To prepare dressing: Combine oil and
   garlic in a small skillet over low heat.
   Let sizzle for 1 minute, then transfer
   to a food processor. Add mayonnaise,
   buttermilk, parsley, chives, tarragon,
   anchovies, lemon zest, lemon juice, salt,
   and pepper; process until smooth.


2. To prepare salad: Bring a large pot
   of water to a boil. Place a large bowl of
   ice water beside the stove. Add broccoli
   florets to the pot; cook just until bright
   green and tender-crisp, 1 to 2 minutes.
   Using a slotted spoon, immediately
   transfer to the ice water. When cool,
   drain in a colander and pat dry with a
   clean kitchen towel.


3. Combine the broccoli florets, broccoli
   stems, and carrot in a large serving
   bowl. Add the dressing and toss to coat.
   Sprinkle with sunflower seeds.

SERVES 8: about 1 cup each
CAL 112, CARB 11g (5g fiber, 2g sugars), FAT 7g (1g
sat. fat), PROTEIN 3g, CHOL 1mg, SODIUM 301mg,
POTASSIUM 364mg.

Nourish: SUMMER’S BOUNTY