Diabetic Living USA – July 2019

Nourish: COOKING SCHOOL

Steak & Sweet Potato
Enchilada Bowls

ACTIVE: 35 min. TOTAL: 35 min.
31g CARB

You won’t miss the regular rice in these
hearty bowls, which feature sweet potato
“rice” that’s quickly made in your food
processor. The easy swap means a wel-
come burst of color and fl avor, plus way
more vitamin A, vitamin C, and potassium.

1¼ lbs. sweet potatoes (2 medium),
peeled and cut into ½-inch
chunks
4 Tbsp. canola oil, divided
1 lb. skirt steak, fl ank steak, or
hanger steak, trimmed and
patted dry
½ tsp. salt, divided
½ tsp. ground pepper, divided
1 cup diced yellow onion
2 cloves garlic, minced
5 oz. baby spinach (4 cups)
½ cup low-sodium chicken broth
1 ripe medium avocado, chopped
2 radishes, halved and sliced
½ cup enchilada sauce, warmed
Chopped fresh cilantro for
garnish

1. Preheat broiler to high; place a rack in
   upper third of oven and place a baking
   sheet on the rack.


2. Working in 2 batches, pulse sweet
   potatoes in a food processor until they
   break down into rice-size pieces. You
   should have about 4½ cups. Rub 1 Tbsp.
   oil over steak; sprinkle with ⅛ tsp. salt
   and ¼ tsp. pepper. Place on the hot
   baking sheet and broil for 5 minutes.
   Turn the steak over and broil until an
   instant-read thermometer inserted in
   thickest part registers 130 to 135ºF for
   medium-rare, 3 to 5 minutes more (see
   Tip). Transfer to a cutting board; tent with
   foil and let rest for 10 minutes.


3. Meanwhile, heat 1 Tbsp. oil in a large
   skillet over medium heat. Add onion,
   sprinkle with ⅛ tsp. each salt and pep-
   per, and cook, stirring occasionally, until
   tender and lightly browned, about 3
   minutes. Add garlic; cook, stirring often,
   for 1 minute. Add spinach, one large

handful at a time, stirring, adding more

and sprinkling in ⅛ tsp. salt as you go.

When all the spinach is in the pan, cook,

stirring often, until the excess liquid has

evaporated, 2 to 3 minutes. Transfer to a

bowl; cover and set aside.

4. Add the remaining 2 Tbsp. oil to the
   skillet and heat over medium heat. Add
   the sweet potato “rice,” and the remain-
   ing ⅛ tsp. salt and ⅛ tsp. pepper; cook,
   stirring, for 1 minute. Add broth. Cover,
   reduce heat to medium-low, and cook,
   stirring once or twice, until the “rice” is
   tender, 6 to 8 minutes.


5. Slice the steak against the grain.
   Divide the “rice” among 4 bowls. Top
   with the spinach, steak, avocado, and
   radishes. Drizzle each bowl with 2 Tbsp.
   enchilada sauce and sprinkle with cilan-
   tro, if desired.

SERVES 4: ¾ cup sweet potato “rice” +

½ cup vegetables + 3 oz. steak + 2 Tbsp.

sauce each

CAL 512, CARB 31g (fi ber 8g, sugars 9g),

FAT 31g (sat. fat 6g), PROTEIN 28g,

CHOL 74mg, SODIUM 592mg,

POTASSIUM 1,014mg.

TIP: Don’t cook skirt or hanger steak past

medium-rare or it will become tough.

Mushroom-Caulifl ower

“Risotto”

ACTIVE: 40 min. TOTAL: 40 min.

15g CARB

Easy homemade caulifl ower “rice” stands

in for regular rice in this vegetable-based

risotto, lowering both the calories and

carbs in this traditionally starchy dish. To

make this a vegetarian meal, use vegeta-

ble broth instead of chicken broth. (Photo:

page 91.)

2 Tbsp. olive oil, divided

1 lb. mixed mushrooms (such as

shiitake, portobello, button,

and/or cremini), trimmed and

chopped (about 8 cups)

½ tsp. salt, divided

1 small head caulifl ower (1 lb.),

cut into fl orets

1 large shallot, minced (½ cup)

2 cloves garlic, minced

1 tsp. fresh thyme leaves

½ tsp. ground pepper

¼ cup dry white wine

½ cup low-sodium chicken broth

or vegetable broth, at room

temperature

1 Tbsp. unsalted butter

½ cup grated Parmesan cheese

1 Tbsp. chopped fresh Italian

parsley

Lemon wedges for serving

1. Heat 1 Tbsp. oil in a large skillet over
   medium heat. Add mushrooms and ¼
   tsp. salt; increase heat to medium-high
   and cook, stirring occasionally, until the
   mushrooms have released their liquid
   and turned golden, 8 to 10 minutes.
   Transfer to a bowl; cover and set aside.


2. Meanwhile, working in 2 batches,
   pulse caulifl ower in a food proces-
   sor until it breaks down into rice-size
   pieces. You should have about 5½ cups.


3. Wipe out the pan. Add the remaining
   1 Tbsp. oil and reduce heat to medium.
   Add shallot and cook, stirring often,
   until tender, about 2 minutes. Add garlic;
   cook, stirring often, until fragrant, about
   1 minute. Add the caulifl ower “rice,”
   thyme, ¼ tsp. pepper and the remaining
   ¼ tsp. salt; cook, stirring, for 2 minutes.
   Add wine; cook, stirring, until the wine
   evaporates, 1 to 2 minutes. Add broth;
   cook, stirring, for 1 minute. Cover, re-
   duce heat to medium-low, and cook,
   stirring once or twice, until the “rice”
   is very tender, 4 to 5 minutes. Uncover,
   increase heat to medium, and add but-
   ter. Cook, stirring, until the butter has
   melted, about 1 minute longer. Stir in
   Parmesan, the reserved mushrooms,
   and the remaining ¼ tsp. pepper.


4. Divide the mixture among 4 bowls.
   Sprinkle with parsley and serve with
   lemon wedges, if desired.

SERVES 4: about 1⅓ cups each

CAL 213, CARB 15g (fi ber 4g, sugars 5g),

FAT 13g (sat. fat 4g), PROTEIN 9g,

CHOL 16mg, SODIUM 524mg,

POTASSIUM 808mg.

• Find oodles more spiralized noodle recipes at EatingWell.com/Spiralizer FALL 2019 / DI ABETIC LI VING 93

THE BEST PART: BUILDING A MEAL