Diabetic+Living-Summer_2019

(Nancy Kaufman) #1
Other Veg
1 cup

Red onion
Corn
Riced cauliflower
Leafy greens
Mushrooms
Summer squash
Roasted red peppers

Sauce
1½-2 Tbsp.

Peanut sauce
Pesto sauce
Hummus
Salad dressing
Plain Greek yogurt
Salsa
Marinara sauce
Fresh tomato sauce
Olive oil

Flavor
1-2 Tbsp.

Crumbled cheese
Shredded cheese
Fresh herbs
Olives
Capers
Pickled vegetables
Sun-dried tomatoes
Citrus zest & juice

Crunch
1 Tbsp.

Nuts
Seeds
Breadcrumbs
Roasted chickpeas
Crushed tortilla chips

+ + + +


MEDITERRANEAN


PASTA TOSS


CAL 506, CARB 38G


Whole-wheat farfalle pasta, canned
light tuna, artichoke hearts, red bell
pepper, baby kale, hummus, feta cheese,
olives, walnuts

LEMON


CHICKEN PASTA


CAL 350, CARB 27G


Whole-wheat spaghetti,
rotisserie chicken, spiralized
zucchini, spinach, olive oil,
Parmesan cheese, lemon juice,
lemon zest, toasted panko
breadcrumbs

THAI-INSPIRED


PEANUT SHRIMP


NOODLES


CAL 268, CARB 38G


Soba noodles, cooked
shrimp, spiralized carrots,
sugar snap peas, peanut
sauce, cilantro, peanuts

Nourish

+ Find the full recipes online at EatingWell.com/PastaSaladFormula
Free download pdf