Market-Fresh Sides

Market-Fresh Sides

 
1. Strawberry Beet Salad 

 

 

SERVINGS 6 (about 3⁄4 cup each)
CARB. PER SERVING 13 g
START TO FINISH 30 minutes
 

  • 3 cups chilled roasted* or cooked red and/or orange beets, cubed (about
  • 13⁄4 pounds)
  • 1⁄4 cup orange juice
  • 2 tablespoons olive oil
  • 6 cups fresh arugula
  • 2 cups quartered fresh strawberries
  • 1 ounce goat cheese (chèvre), crumbled
  • 1⁄4 cup sliced almonds, toasted

 
1. Place beets in a large bowl (reserve liquid collected while chilling). For dressing, in a screw-top jar combine reserved beet juice, orange juice, oil, 1⁄4 teaspoon salt, and 1⁄8 teaspoon black pepper. Cover; shake well. Pour dressing over beets.
 
2. Line a serving platter with the arugula. Top with beet mixture and strawberries; toss to combine. Top with goat cheese and almonds. Serve immediately.
 
*TIP: To roast beets, preheat oven to 205°C. Wash and trim beets; pat dry with paper towels. Wrap beets in foil; roast 11⁄4 to 11⁄2 hours or until tender. Remove from oven; cool slightly. Unwrap beets. While holding beets under cool running water, slip off and discard skins. Place beets in a covered container; chill for 1 to 24 hours.
 
PER SERVING: 133 cal., 8 g total fat (2 g sat. fat), 4 mg chol., 165 mg sodium, 13 g carb. (4 g fibre, 8 g sugars), 4 g pro.
 
 
 
2. Fresh Corn Cakes with Cilantro Cream

 

 
SERVINGS 6 (2 corn cakes and
21⁄2 tablespoons topping each)
CARB. PER SERVING 27 g
START TO FINISH 35 minutes
 

  • 1⁄2 cup whole wheat panko
  • 1⁄2 cup cornmeal
  • 1⁄4 cup fat-free milk
  • 2 eggs, lightly beaten
  • 2 egg whites, lightly beaten
  • 2 cups fresh corn kernels
  • 1⁄2 cup grated carrot (1 medium)
  • 1⁄2 cup finely chopped green sweet pepper (1 small)
  • 2 teaspoons olive oil
  • 1 recipe Cilantro Cream, below

 
1. In a large bowl combine panko, cornmeal, and 1⁄4 teaspoon salt. Whisk in milk, eggs, and egg whites until combined. Stir in corn, carrot, and sweet pepper.
 
2. Coat a very large nonstick skillet with nonstick cooking spray; brush with 1 teaspoon of the oil. Heat over medium-high heat. Using a 1⁄4-cup measure, add six portions of corn mixture to hot skillet. Cook for 6 minutes or until golden, turning once. Repeat with remaining oil and corn mixture. Serve with Cilantro Cream.
 
CILANTRO CREAM: In a small bowl whisk together 3⁄4 cup snipped fresh cilantro, 2 tablespoons thinly sliced green onion (1), 4 teaspoons lime juice, and 2 teaspoons milk. Whisk in 6-ounce carton of plain low-fat Greek yogurt.
 
PER SERVING: 187 cal., 5 g total fat (1 g sat. fat), 64 mg chol., 178 mg sodium, 27 g carb. (3 g fibre, 6 g sugars), 10 g pro.
 
 
 
3. Herb and Vegetable Quinoa
 

 
SERVINGS 8 (1 cup each)
CARB. PER SERVING 19 g
PREP 30 minutes GRILL 10 minutes
 

  • 3⁄4 cup quinoa
  • 4 tablespoons red wine vinegar
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1⁄4 teaspoon crushed red pepper
  • 1 large red onion (9 ounces), cut into 1⁄2-inch-thick rings
  • 2 each small yellow summer squash and zucchini
  • (8 ounces each), trimmed and halved lengthwise
  • 8 ounces thick fresh asparagus spears, trimmed
  • 1 to 2 tablespoons each snipped fresh thyme and parsley

 
1. Cook quinoa according to package directions. Drain in a fine-mesh sieve; keep warm. For vinaigrette, in a screw-top jar combine vinegar, oil, garlic, red pepper, 1⁄4 teaspoon salt, and 1⁄4 teaspoon black pepper. Cover; shake well.
 
2. Spread cut vegetables in a single layer on a large baking pan. Brush with 2 tablespoons of the vinaigrette. For a charcoal or gas grill, grill vegetables on rack of covered grill directly over medium heat for 10 to 12 minutes or until crisp-tender, turning once.
 
3. Transfer vegetables to a cutting board; cut up. Add herbs to remaining vinaigrette; shake well. In a large bowl combine vegetables, quinoa, and vinaigrette.
 
PER SERVING: 145 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 82 mg sodium, 19 g carb. (3 g fibre, 5 g sugars), 5 g pro. Exchanges: 1 vegetable, 1 starch, 1 fat.
 
 
4. New Potato Salad with Cucumber and Jalapeño

 

 
SERVINGS 8 (3⁄4 cup each)
CARB. PER SERVING 17 g
PREP 30 minutes COOK 12 minutes CHILL 2 hours
 

  • 11⁄2 pounds red or multicolor tiny new potatoes
  • 1 6-ounce carton plain low-fat Greek yoghurt
  • 2 tablespoons white balsamic vinegar
  • 1 tablespoon yellow mustard
  • 1 tablespoon honey
  • 1 tablespoon snipped fresh dill
  • 2 cups chopped, seeded cucumber
  • 3⁄4 cup chopped red onion
  • 1⁄4 cup chopped or sliced jalapeño chile pepper
  • 2 hard-cooked eggs, chopped

 
1. Halve large potatoes. In a covered large saucepan cook potatoes in enough boiling water to cover for 12 to 15 minutes or just until tender. Drain well; cool completely. Cut potatoes into halves or quarters.
 
2. In a large bowl combine yogurt, vinegar, mustard, honey, dill, 1⁄4 teaspoon salt, and 1⁄8 teaspoon black pepper. Stir in cucumber, onion, and jalapeño. Add cooked potatoes and eggs; gently toss to coat. Cover and chill for 2 to 4 hours. Toss; serve with a slotted spoon.
 
PER SERVING: 107 cal., 2 g total fat (1 g sat. fat), 48 mg chol., 129 mg sodium, 17 g carb. (2 g fibre, 7 g sugars), 5 g pro. Exchanges: 1 starch, 0.5 fat.
 
 
 
5. Fresh Green Bean Salad

 

 
SERVINGS 8 (3⁄4 cup each)
CARB. PER SERVING 13 g
PREP 30 minutes CHILL 2 hours

 

  • 1 pound fresh green beans and/or wax beans
  • 11⁄3 cups chopped red sweet pepper (1 large)
  • 1 10-ounce bag frozen shelled sweet soybeans (edamame), cooked according to package directions and cooled
  • 1⁄2 cup sliced green onions (4)
  • 1 large clove garlic, minced
  • 2 tablespoons canola oil
  • 2 tablespoons honey
  • 2 tablespoons lime juice
  • 1⁄2 teaspoon chili powder
  • 1 to 2 dashes bottled hot pepper sauce

 
1. Snip each bean into two pieces. In a microwave-safe dish combine beans and 2 tablespoons water; cover. Microwave on 100 per cent power (high) for 6 to 7 minutes or just until crisp-tender and bright green, stirring once; drain. Rinse well with cold water; drain.
 
2. In a large bowl toss beans, sweet pepper, edamame, and green onions.
 
3. For dressing, in a screw-top jar combine garlic, oil, honey, lime juice, chili powder, 1⁄8 teaspoon salt, and hot pepper sauce. Cover; shake well. Pour dressing over vegetables; toss to combine. Chill for 2 to 24 hours before serving.
 
PER SERVING: 111 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 46 mg sodium, 13 g carb. (4 g fibre, 8 g sugars), 5 g pro. Exchanges: 1 vegetable, 0.5 starch, 1 fat.
 
 
 
6. Tomato and Kale
 

 
Pesto Pasta
SERVINGS 8 (3⁄4 cup each)
CARB. PER SERVING 21 g
START TO FINISH 25 minutes
 

  • 2 cups baby kale (2 ounces)
  • 1⁄2 cup fresh basil leaves
  • 1⁄3 cup canned reduced-sodium garbanzo beans (chickpeas)
  • 1 1⁄2 ounces Parmesan cheese, freshly shredded
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 3 cloves garlic, quartered
  • 6 ounces whole grain
  • penne pasta
  • 3 cups chopped, seeded tomatoes (6 medium)
  • Shaved Parmesan cheese
  • (optional)

 
1. For pesto, in a food processor combine kale, basil, garbanzo beans, shredded Parmesan cheese, lemon juice, oil, garlic, 1⁄4 teaspoon salt, and 1⁄4 teaspoon black pepper. Cover and pulse with three or four on/off turns until starting to mix; process until finely chopped, scraping down sides as necessary.
 
2. Meanwhile, cook pasta according to package directions. Drain well. Stir pesto into hot pasta. Fold tomatoes into pasta mixture. If desired, garnish with shaved Parmesan cheese. Serve warm or at room temperature.
 
PER SERVING: 154 cal., 6 g total fat (1 g sat. fat), 4 mg chol., 177 mg sodium, 21 g carb. (4 g fibre, 3 g sugars), 6 g pro. Exchanges: 1 vegetable, 1 starch, 1 fat.

Administrator

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