Diabetic+Living-Summer_2019

(Nancy Kaufman) #1

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
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