Diabetic+Living-Summer_2019

(Nancy Kaufman) #1

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.
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