Chili-Lime Zucchini Chips
ACTIVE: 20 min. TOTAL: 2¼ hrs.
TO MAKE AHEAD: Store in an airtight
container for up to 1 day. If chips lose their
crunch, spread on a baking sheet and
toast briefly in a toaster oven to crisp.
EQUI P ME N T: Parchment paper
8g CARB
Crunchy chips are so satisfying—even
when you swap in zucchini for potatoes.
(We promise!) (Photo: p. 86.)
2 medium zucchini, trimmed
(about 7 oz. each)
Cooking spray
2 tsp. lime juice
¼ tsp. chili powder
¼ tsp. salt
- Position racks in upper and lower
thirds of oven; preheat to 225ºF. Line
2 large baking sheets with parchment
p ap er.
- Slice zucchini 1/8 inch thick (a mandoline
slicer is useful for this). Arrange the slices
in a single layer on the prepared pans
and pat dry with paper towels. (The slices
should not overlap, but it’s OK if they’re
very close together.) Coat lightly with
cooking spray. Sprinkle with lime juice,
chili powder, and salt.
- Bake for 1 hour, switching the positions
of the pans halfway through. Turn the
zucchini slices over and continue baking
until golden and no longer damp, 45 to 55
minutes more. (After the first hour, check
every 5 to 10 minutes and remove any
darker slices as they are done.) Transfer
the zucchini chips to a wire rack to cool.
SERVES 2: scant 1 cup each
CAL 72, CARB 8g (2g fiber, 5g sugars), FAT 4g (0g
sat. fat), PROTEIN 2g, CHOL 0mg, SODIUM 319mg,
POTASSIUM 530mg.
Super-Seed Squares
ACTIVE: 15 min. TOTAL: 1 hr. 10 min.
TO MAKE AHEAD: Refrigerate in an airtight
container for up to 1 week.
EQUI P ME N T: Parchment paper
7g CARB
Because these bars pack well, they’re
great for taking along on all-day adven-
tures. (Photo: p. 87.)
⅓ cup tahini
⅓ cup honey
1 tsp. vanilla extract
¼ tsp. salt
1 cup shredded unsweetened
coconut
½ cup raw unsalted pepitas (see
Tip, p. 85)
1/2 cup unsalted sunflower seeds
¼ cup chia seeds
¼ cup hemp seeds
- Preheat oven to 325ºF. Line an
8-inch-square pan with parchment pa-
per, leaving extra hanging over 2 sides.
Coat the parchment and pan sides with
cooking spray.
- Combine tahini and honey in a small
saucepan over medium heat. Cook, stir-
ring, until just mixed and warmed, about
2 minutes. Remove from heat; stir in
vanilla and salt.
- Combine coconut, pepitas, sunflower
seeds, chia seeds, and hemp seeds in a
large bowl. Add the tahini mixture and
stir until evenly coated. Press the mix-
ture firmly into the prepared pan.
- Bake until golden, 30 to 35 minutes.
Let cool completely in the pan on a wire
rack. Using the overhanging parchment,
lift out the uncut squares. Place on a
cutting board and cut into 25 squares.
SERVES 25: 1 square each
CAL 110, CARB 7g (2g fiber, 4g sugars), FAT 9g (3g
sat. fat), PROTEIN 3g, CHOL 0mg, SODIUM 27mg,
POTASSIUM 111mg.
Baked Broccoli-Cheddar
Quinoa Bites
ACTIVE: 20 min. TOTAL: 1 hr. 5 min.
TO MAKE AHEAD: Refrigerate for up to 3
days.
EQUI P ME N T: Mini-muffin pan (24-cup)
8g CARB
These savory muffin-like bites are low in
carbs and a good source of protein—plus
we love their cheesy flavor.
½ cup quinoa
1/8 tsp. salt plus ¼ tsp., divided
¾ cup finely chopped broccoli
¾ cup shredded Cheddar cheese
½ tsp. baking powder
½ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. ground pepper
1 large egg, lightly beaten
Cooking spray
- Preheat oven to 350ºF. Line 16 cups of a
24-cup mini muffin pan with paper liners
(see Tip) or coat with cooking spray.
- Cook quinoa with 1/8 tsp. salt according
to package directions. Remove from heat
and let stand, covered, for 5 minutes.
Transfer to a large bowl and let cool for at
least 10 minutes.
- Add broccoli, Cheddar, baking powder,
garlic powder, onion powder, pepper, and
the remaining ¼ tsp. salt to the quinoa.
Stir in egg.
- Divide the quinoa mixture among the
prepared muffin cups, pressing firmly
with lightly moistened fingers. Mist the
tops with cooking spray.
- Bake until golden, 22 to 25 minutes.
Let cool in the pan on a wire rack for 20
minutes, then remove to the rack to cool
completely.
SERVES 8: 2 bites each
CAL 87, CARB 8g (1g fiber, 0g sugars), FAT 4g (2g
sat. fat), PROTEIN 5g, CHOL 32mg, SODIUM 209mg,
POTASSIUM 100mg.
TIP: If you use paper liners, refrigerate the
baked bites for at least 2 hours before re-
moving from the liners, to prevent sticking.
Carrot Cake Energy Bites
ACTIVE: 15 min. TOTAL: 15 min.
TO MAKE AHEAD: Refrigerate in an airtight
container for up to 1 week or freeze for
up to 3 months.
8g CARB
These no-cook bites keep well in the
fridge or freezer and are easy to grab on
the go.
1 cup pitted dates
½ cup old-fashioned rolled oats
¼ cup chopped pecans
¼ cup chia seeds
2 medium carrots (about 4 oz.
total), finely chopped
1 tsp. vanilla extract
¾ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground turmeric
¼ tsp. salt
Pinch of ground pepper
- Combine dates, oats, pecans, and chia
seeds in a food processor; pulse until
well combined and chopped.
- Add carrots, vanilla, cinnamon, gin-
ger, turmeric, salt, and pepper; process
until all ingredients are well chopped
and a paste begins to form.
- Roll the mixture into balls using a
scant 1 Tbsp. each.
SERVES 22: 1 bite each
CAL 48, CARB 8g (2g fiber, 5g sugars), FAT 2g (0g
sat. fat), PROTEIN 1g, CHOL 0mg, SODIUM 30mg,
POTASSIUM 88mg.
SUMMER 2019 / DI ABETIC LI VING 89
Nourish: S N AC K AT TAC K
- For more snack ideas visit EatingWell.com/DiabetesSnacks
