Diabetic+Living-Summer_2019

Nourish: COOKING SCHOOL

Summer Skillet Scramble

ACTIVE: 30 min. TOTAL: 30 min.
20g CARB

Don’t toss out those almost-past-their-
prime vegetables and fresh herbs. Toss
them into this skillet scramble for a quick
vegetarian meal. Nearly any vegetable will
work in this scramble, so choose your fa-
vorites or use what you have on hand.

2 Tbsp. olive oil
12 oz. baby potatoes, thinly sliced
4 cups thinly sliced vegetables,
such as mushrooms, bell
peppers, and/or zucchini
(14 oz.)
3 scallions, thinly sliced, green
and white parts separated
1 tsp. minced fresh herbs, such as
rosemary or thyme
6 large eggs (or 4 large eggs plus
4 egg whites), lightly beaten
2 cups packed leafy greens, such
as baby spinach or baby kale
(2 oz.)
½ tsp. salt

1. Heat oil in a large cast-iron or nonstick
   skillet over medium heat. Add potatoes;
   cover and cook, stirring several times, un-
   til they begin to soften, about 8 minutes.


2. Add sliced vegetables and scallion
   whites; cook uncovered, stirring occasion-
   ally, until the vegetables are tender and
   lightly browned, 8 to 10 minutes. Stir in
   herbs. Move the vegetable mixture to the
   perimeter of the pan.


3. Reduce heat to medium-low. Add eggs
   and scallion greens to the center of the
   pan. Cook, stirring, until the eggs are
   softly scrambled, about 2 minutes.


4. Stir leafy greens into the eggs. Remove
   from heat and stir to combine well. Stir
   in salt.

SERVES 4: 1½ cups each
CAL 254, CARB 20g (fiber 4g, sugars 5g), FAT 14g
(sat. fat 3g), PROTEIN 12g, CHOL 279mg, SODIUM
415mg, POTASSIUM 714mg.

Chicken & Veggie Fajitas

ACTIVE: 25 min. TOTAL: 25 min.

35g CARB

Time to clean out the fridge? These ver-

satile skillet fajitas are designed to work

with whatever vegetables you happen to

have on hand. The key is to slice all the

veggies to approximately the same size so

they cook evenly.

2 tsp. canola or olive oil

1 lb. boneless, skinless chicken

thighs, trimmed and cut into

strips

4 cups thinly sliced vegetables,

such as onions, bell peppers,

zucchini, and/or mushrooms

(14 oz.)

1¼ tsp. chili powder

¼ tsp. salt

4 8-inch whole-wheat tortillas

½ cup prepared guacamole

½ cup nonfat plain Greek yogurt

1 lime, cut into wedges

¼ cup cilantro leaves (optional)

1. Heat oil in a large wok or cast-iron or
   other stick-resistant skillet (not Teflon-
   based nonstick, see Tip) over high heat.
   Add chicken, vegetables, chili powder,
   and salt; cook, tossing with tongs oc-
   casionally, until the chicken is cooked
   through and the vegetables begin to
   brown, about 7 minutes.


2. Meanwhile, stack tortillas and wrap
   in a barely damp, clean kitchen towel (or
   paper towel). Microwave on High for 30
   to 45 seconds.


3. Divide the chicken-and-vegetable
   mixture among the tortillas. Top each
   with 2 Tbsp. guacamole and 2 Tbsp.
   yogurt. Serve with lime wedges and
   garnish with cilantro if desired.

SERVES 4: 1 fajita each (about 1 cup filling per

fajita)

CAL 391, CARB 35g (fiber 6g, sugars 7g), FAT 13g

(sat. fat 2g), PROTEIN 32g, CHOL 92mg, SODIUM

699mg, POTASSIUM 479mg.

TIP: Teflon-based nonstick cookware

should not be used when cooking over

high heat. For best results, make sure

your pan is large enough to fit all the

chicken and vegetables without crowd-

ing (this helps them brown, rather than

steam). If needed, you can cook the ingre-

dients in Step 1 in two batches.

Try it!

SUMMER 2019 / DI ABETIC LI VING 95