Diabetic+Living-Summer_2019

(Nancy Kaufman) #1
Nourish: MEAL PLAN

Lemon-Tahini Couscous with
Chicken & Vegetables


ACTIVE: 25 min. TOTAL: 25 min.
42g CARB


When you want pasta in no time, couscous
is your best friend! The tiny pasta balls
cook up in minutes, and absorb all the
water so you don’t have to fuss with
draining. Tossed with sautéed vegetables
plus leftover chicken from Day 1, it’s a fast
and tasty meal in a bowl.


1 cup whole-wheat pearl
couscous (see Tip)
¼ cup tahini
¼ cup water
2 tsp. lemon zest
2 Tbsp. lemon juice
2 Tbsp. olive oil, divided
½ tsp. salt
¼ tsp. ground pepper
¼ tsp. crushed red pepper
1 clove garlic, minced
2 cups sliced mushrooms
(half of a 10-oz. package)
½ medium red bell pepper,
chopped
4 cups coleslaw mix (half of a
12- to 14-oz. package)
4 cups baby spinach
(half of a 5-oz. bag)
4 cooked chicken cutlets
(about 12 oz.), chopped (see
Tips, p. 97)
¼ cup toasted sliced almonds
¼ cup crumbled reduced-fat
feta cheese
1 tablespoon chopped fresh
parsley
1 lemon, cut into wedges
(optional)



  1. Cook couscous in a medium saucepan
    according to package directions. Fluff
    with a fork and set aside.

  2. Meanwhile, whisk tahini, water,
    lemon juice, 1 Tbsp. oil, salt, pepper,
    and crushed red pepper in a small bowl
    until well blended; set aside.

  3. Heat the remaining 1 Tbsp. oil in a
    large nonstick skillet over medium-high
    heat. Add garlic and cook until fragrant,
    about 30 seconds. Add mushrooms and
    bell pepper; cook until the mushrooms
    release their liquid, about 3 minutes.

  4. Stir in coleslaw mix and spinach;


continue cooking, stirring, until the
spinach wilts, about 2 minutes. Stir in
chicken, the couscous, and the tahini
sauce; cook until heated through, 2 to 4
minutes.


  1. Sprinkle with almonds, feta, pars-
    ley, and lemon zest. Serve with lemon
    wedges, if desired.


SERVES 4: about 1½ cups each
CAL 528, CARB 42g (fiber 9g, sugars 4g), FAT 23g
(sat. fat 4g), PROTEIN 40g, CHOL 77mg, SODIUM
565mg, POTASSIUM 518mg.

TIP: Whole-wheat pearl couscous (aka
Israeli couscous) has a deliciously nutty
flavor and chewy texture. Look for brands
like Bob’s Red Mill in natural-foods stores
and some supermarkets. If you can’t find
it, you can substitute regular couscous.

Spinach-Mushroom Frittata
with Avocado Salad
ACTIVE: 45 min. TOTAL: 55 min.
30g CARB

Frittatas are like omelets, only easier—
and they taste great hot, warm, or cold.
This vegetable-packed version is spiked
with Mediterranean flavor and paired with
a cool salad of lemony cukes and toma-
toes. (Photo: p. 99.)

Salad
2 Tbsp. lemon juice
4 tsp. olive oil
1 clove garlic, minced
¼ tsp. ground cumin
¼ tsp. chili powder
¼ tsp. salt
¼ tsp. ground pepper
1 medium cucumber, cut into
½-inch chunks
2 medium tomatoes, cut into
½-inch chunks
1 ripe avocado, cubed
2 tablespoons crumbled reduced-
fat feta cheese
Frittata
2 medium Yukon Gold potatoes,
diced
4 tsp. olive oil, divided
2 cups sliced mushrooms
(half of a 10-oz. package)
¼ tsp. salt

4 cups baby spinach (half of a
5-oz. bag), chopped
4 scallions, thinly sliced
(about ½ bunch)
¼ tsp. dried thyme
¼ tsp. ground pepper
6 large eggs
½ cup nonfat cottage cheese


  1. To prepare salad: Whisk lemon juice,
    oil, garlic, cumin, chili powder, salt, and
    pepper in a medium bowl. Add cucum-
    ber, tomatoes, and avocado. Toss gently
    to combine and set aside to let the fla-
    vors blend.

  2. To prepare frittata: Place potatoes in
    a microwave-safe dish and cover with
    vented plastic wrap or lid. Microwave on
    High for 2 minutes. Stir and microwave,
    covered, until just tender when pierced
    with a fork, 1 to 3 minutes more.

  3. Meanwhile, heat 2 tsp. oil in a me-
    dium nonstick or cast-iron skillet over
    medium-high heat. Add mushrooms,
    sprinkle with salt and cook, stirring,
    until they release their liquid, about
    3 minutes. Stir in spinach, scallions,
    thyme, and pepper; continue cooking
    until the spinach has wilted, 2 to 3 min-
    utes more. Transfer to a plate to cool.
    Wipe out the pan.

  4. Once the mushroom mixture has
    cooled, whisk eggs and cottage cheese
    in a large bowl. Add the cooled mush-
    room mixture and the potatoes; stir until
    well blended.

  5. Add the remaining 2 tsp. oil to the
    pan and place over medium-high heat
    until it begins to shimmer. Quickly pour
    in the egg mixture. Cook, lifting the
    edges with a flexible heatproof spatula
    to allow uncooked egg from the middle
    to flow underneath, until nearly set,
    about 3 minutes.

  6. Cover the pan, reduce heat to low, and
    cook until the top is set and no liquid egg
    remains, 6 to 8 minutes.

  7. To release the frittata from the pan,
    run the spatula around the edge, then un-
    derneath, until you can slide or lift it out
    onto a cutting board or serving plate. Cut
    into wedges. Sprinkle the avocado salad
    with feta and serve with the frittata.


SERVES 4: ¼ frittata + 1 cup salad each
CAL 415, CARB 30g (fiber 7g, sugars 7g), FAT 25g
(sat. fat 5g), PROTEIN 19g, CHOL 283mg, SODIUM
620mg, POTASSIUM 1,041mg.

SUMMER 2019 / DI ABETIC LI VING 101

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