Diabetic+Living-Summer_2019

(Nancy Kaufman) #1
Cucumber & Peach Salad
with Pepita Pesto
ACTIVE: 20 min. TOTAL: 20 min.
13g CARB

Cilantro and pumpkin seeds stand in
for traditional pesto ingredients in this
summery dish. Look for peaches in July
and August, when they are at their peak.
(Photo: p. 79.)

⅓    cup    unsalted    pepitas (see Tip)
½ cup fresh cilantro leaves and
tender stems
½ cup fresh parsley leaves
2 Tbsp. lime juice
1 Tbsp. coarsely chopped
seeded jalapeño pepper
(½ small pepper)
1 medium clove garlic, quartered
½ tsp. salt
2 Tbsp. olive oil
1½ English cucumbers, thinly sliced
(about 4½ cups)
3 peaches, quartered and sliced
4 scallions, thinly sliced
2 Tbsp. white-wine vinegar


  1. Place pepitas in a food processor:
    pulse until coarsely chopped, about 10
    pulses. Add cilantro, parsley, lime juice,
    jalapeño, garlic, and salt; pulse until
    minced, about 20 pulses. With the pro-
    cessor running, stream in oil until just
    combined but still chunky.

  2. Gently toss cucumbers, peaches, and
    scallions in a large bowl with the pesto
    mixture and vinegar until combined.


SERVES 6: 1½ cups each
CAL 128, CARB 13g (2g fiber, 8g sugars), FAT 8g (1g
sat. fat), PROTEIN 4g, CHOL 0mg, SODIUM 201mg,
POTASSIUM 388mg.

TIP: Pepitas are pumpkin seeds, but they
differ from the seeds you scrape out
of your Halloween pumpkin: they come
from certain varieties of pumpkins that
produce seeds without a tough outer
hull. You can find pepitas in bulk bins
in natural-foods stores and large su-
permarkets, and online at nuts.com and
elsewhere.

Greek Chicken & Cucumber
Pita Sandwiches


ACTIVE: 45 min. TOTAL: 13 hrs. (includes
1 hour marinating time)
TO MAKE AHEAD: Refrigerate yogurt sauce
(Step 2) for up to 2 days.
33g CARB


Cucumbers do double duty in this recipe,
grated to lend a refreshing flavor to the
quick cucumber-yogurt sauce and sliced
to provide cool crunch tucked into the pita.


1 tsp. lemon zest
2 Tbsp. fresh lemon juice
5 tsp. olive oil, divided
1 Tbsp. chopped fresh oregano or
1 tsp. dried
2¾ tsp. minced garlic, divided
¼ tsp. crushed red pepper
1 lb. chicken tenders
1 English cucumber, halved,
seeded and grated, plus
½ English cucumber, halved
and sliced
½ tsp. salt, divided
¾ cup nonfat plain Greek yogurt
2 tsp. chopped fresh mint
2 tsp. chopped fresh dill
1 tsp. ground pepper
2 6½-inch whole-wheat pita
breads, halved
4 lettuce leaves
½ cup sliced red onion
1 cup chopped plum tomatoes



  1. Combine lemon zest, lemon juice, 3 tsp.
    oil, oregano, 2 tsp. garlic, and crushed red
    pepper in a large bowl. Add chicken and
    toss to coat. Marinate in the refrigerator
    for at least 1 hour or up to 4 hours.

  2. Meanwhile, toss grated cucumber
    with ¼ tsp. salt in a fine-mesh sieve.
    Let drain for 15 minutes, then squeeze
    to release more liquid. Transfer to a
    medium bowl. Stir in yogurt, mint, dill,
    ground pepper, and the remaining 2 tsp.
    oil, ¾ tsp. garlic, and ¼ tsp. salt. Refrig-
    erate until ready to serve.

  3. Preheat grill to medium-high.

  4. Oil the grill rack (see Tip, p. 69). Grill the
    chicken until an instant-read thermome-
    ter inserted in the center registers 165°F,
    3 to 4 minutes per side.

  5. To serve, spread some of the sauce
    inside each pita half. Tuck in the chicken,
    lettuce, red onion, tomatoes, and sliced
    cucumber.


SERVES 4: 1 stuffed pita half each
CAL 353, CARB 33g (6g fiber, 6g sugars), FAT 9g
(1g sat. fat), PROTEIN 37g, CHOL 58mg, SODIUM
559mg, POTASSIUM 459mg.


Thai-Inspired Pork & Rice
Noodles with Cucumbers
ACTIVE: 40 min. TOTAL: 40 min.
38g CARB

This sauce is made of just 3 ingredients:
honey, fish sauce, and store-bought chili-
garlic sauce, which you can find in the Asian
aisle of many grocery stores. (Photo: p. 81.)

4 tsp. honey
1 Tbsp. fish sauce
1 Tbsp. chili-garlic sauce
2 Tbsp. olive oil
1 lb. thin boneless pork chops,
trimmed and cut into ¼-inch
strips
6 scallions, sliced, white and
green parts separated
1½ Tbsp. minced fresh garlic
1½ Tbsp. minced fresh ginger
¼ tsp. ground pepper
½ 8-oz. package vermicelli
rice noodles
1 small English cucumber, thinly
sliced (about 2 cups)
1½ cups fresh bean sprouts
1 cup julienned or shredded
carrot
¼ cup chopped fresh mint
¼ cup chopped fresh cilantro, plus
more for garnish
2 Tbsp. lime juice, plus wedges
for serving


  1. Combine honey, fish sauce, and chili-
    garlic sauce in a small bowl.

  2. Heat oil in a large nonstick skillet or
    wok over medium heat. Add pork, scallion
    whites, garlic, ginger, and pepper; cook, stir-
    ring occasionally, until the pork is no longer
    pink, about 3 minutes.

  3. Add the honey mixture, stirring and
    scraping up any browned bits from the
    bottom of the pan. Reduce heat to medi-
    um-low; continue cooking until the pork is
    just cooked through, about 2 minutes more.
    Remove from heat.

  4. Cook rice noodles according to package
    directions. Reserve 1 cup of the cooking wa-
    ter, then drain the noodles.

  5. Add the noodles to the pork. Add cucum-
    ber, bean sprouts, carrots, mint, cilantro,
    lime juice, and scallion greens; toss to coat.
    Stir in the reserved cooking water, ¼ cup at
    a time, until the mixture is saucy and loose.

  6. Divide the pork and noodle mixture
    among 4 bowls and garnish with cilantro, if
    desired. Serve with lime wedges.


SERVES 4: 2 cups each
CAL 375, CARB 38g (4g fiber, 12g sugars), FAT 13g
(3g sat. fat), PROTEIN 25g, CHOL 57mg, SODIUM
495mg, POTASSIUM 646mg.

SUMMER 2019 / DI ABETIC LI VING 85


Nourish: IN SEASON CUCUMBERS
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