Diabetic+Living-Summer_2019

(Nancy Kaufman) #1
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

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