Diabetic+Living-Summer_2019

(Nancy Kaufman) #1

9090 DDI AI ABBEETTICIC L LI VI VININGG / S U / S UMMMMEERR 2 019 2 019


How it works:
This formula will help you
build a carb-conscious pasta
bowl without using a recipe.
Mix and match the categories
(right) using the amounts
shown. Plan ahead and prep
your protein, vegetables, and
pasta, or use what’s on hand
in the fridge. Bonus points for
using up vegetable scraps or
leftover ingredients that would
otherwise go to waste!

Pasta
½ cup cooked

Whole-wheat pasta,
any shape
Ramen noodles
Soba noodles
Chickpea pasta
Brown rice pasta
Quinoa pasta
Lentil pasta
Gnocchi

Lean Protein
2-3 oz.

Rotisserie chicken breast,
skin removed
Salmon
Shrimp
Beans or chickpeas
Flank or skirt steak
Canned tuna
Tofu or tempeh
Edamame

Bulky Vegetables
1 cup

Tomatoes
Artichoke hearts
Zucchini
Bell peppers
Sugar snap peas
Carrots
Roasted winter squash

+ +


TEX-MEX


PASTA SALAD


CAL 403, CARB 51G


Sauce
11/2-2 Tbsp.
Tomatillo
salsa + plain
Greek
yogurt

Crunch
1 Tbsp.
Pepitas

Other Veg
1 cup
Red onion

Lean Protein
2-3 oz.
Edamame

Bulky
Veggies
1 cup
Cherr y
tomatoes +
red bell
pepper

Flavor
1-2 Tbsp.
Pepper Jack
cheese

Pasta
1/2 cup cooked
Whole-wheat
orzo

Veggie-Heavy Pasta Bowls

Lighten up summertime pasta by swapping out
half the noodles for plenty of veggies.

RECIPES SARA HAAS, RDN, LDN PHOTOS JACOB FOX
STYLING SAMMY MILA & SUE MITCHELL

THE FORMULA

Free download pdf