- 2 apples, peeled, cored, cut into ½-inch pieces (2½ - 3 cups chopped)
- 1½-cup skim milk (or substitute non-dairy unsweetened alternative like almond milk)
- 1½ cups water
- 1 cup uncooked old fashioned or steel-cut oats
- 2 tablespoons brown sugar
- ½ teaspoon cinnamon
- ¼ cup chopped walnuts
- ¼ cup raisins
Coat inside of 3½ quart (or larger) slow cooker with cooking spray. Add all ingredients except chopped walnuts and raisins. Stir, cover, and cook on low for approximately 7 hours (slow cooker times may vary). Spoon oatmeal into bowls and add chopped walnuts and raisins. Store leftovers in refrigerator for use in one to two days or store in freezer to enjoy at a later date.
Serves: 7 - ¾ cup servings
Nutrition facts per serving: 190 calories; 5g fat; 32g carbohydrates; 6g protein; 4g fiber.
Asian Wild Rice with Smoked Turkey
- 1 c. dry wild rice
- ½ c. green or red seedless grapes cut in half
- ½ c. chopped celery
- 1 red bell pepper, chopped
- 2 tablespoons chopped fresh parsley chopped
- 2 c. smoked turkey
- 2-3 T. fresh lemon juice
- 2 tablespoons sesame oil
- 1 t. freshly grated ginger
- Salt & Pepper to taste
- 6 cups spring greens
Cook wild rice according to package directions with water and cool in refrigerator until cool. Add all other ingredients to a large bowl, add cooked wild rice and stir to combine. Let set for about 15 minutes before serving so that the flavors can combine. Serve on a bed of spring greens. Serves 6.
Nutrition facts per 1 cup serving: Calories: 212; Total Fat: 5.2g; Saturated Fat: 0.9g; Cholesterol: 40mg; Sodium: 949mg; Total Carbohydrate: 22g; Dietary Fiber: 3g; Sugars: 6g; Protein: 18g.
Chicken and Apricot Curry
• 2/3 cup uncooked brown rice
• ½ c. chopped onion
• 2 cloves garlic, minced
• 1 red pepper, seeded and cut into thin slices
• 1 T. curry powder
• 2 t. olive oil
• 12 oz. skinless, boneless chicken breast cut into bite sized pieces
• ¼ c. all fruit apricot preserves (no sugar added)
• 1 medium apple, cored and cut into bite sized pieces
• ¼ c. raisins
• 1 ½ c. plain non-fat Greek yogurt
• 1 T. cornstarch
Cook rice according to directions, omitting salt and butter. Cover and keep warm. In a large nonstick skillet heat olive oil and cook onion and garlic. Add curry to the onion mixture and push it to the side of the skillet. Cook the chicken in the skillet over medium heat for 3-5 minutes or until no longer pink.
Stir apricot preserves, apple, raisins, 1/3 c. water and ¼ tsp. salt (if desired) into the chicken mixture. Stir together yogurt and cornstarch. Stir into chicken mixture. Cook and stir until thickened and bubbly. Cook 2 more minutes. Divide rice and chicken mixture into 4 equal servings. Serves 4.
Nutrition Facts per serving: Calories: 351, Total Fat: 5.4g, Saturated Fat: 1.2g, Cholesterol: 56mg, Sodium: 254mg, Total Carbohydrate: 53g, Dietary Fiber: 4g, Sugars: 17g, Protein: 30g.
Chicken & Pineapple Kabobs
- 3 tablespoons soy sauce
- 1 tablespoons brown sugar
- 2 tablespoons sherry
- 2 teaspoon sesame oil
- 1 teaspoon fresh shredded ginger
- 1/4 teaspoon garlic powder
- 8 skinless, boneless chicken breast halves - cut into 2 inch pieces
- 1 (20 ounce) can pineapple chunks, in juice (drained)
In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
Preheat grill to medium-high heat. Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear. Serves 8. Nutrition Facts Per Serving: Calories: 203; Total Fat: 3.8g
- 4 cans (14 oz) Navy Beans or White Beans
- 2 cups diced, cooked chicken breasts
- 3 cups chicken broth
- 2 med. onions chopped
- 2 cloves garlic, minced
- 2 cans (4 oz) diced green chilies
- 1 T. vegetable oil
- 2 tsp ground cumin
- 1 ½ tsp dried oregano
- ¼ tsp cayenne pepper
- ½ tsp pepper
- Salt to taste
- Non-fat plain yogurt (garnish)
- Green onions (garnish)
Place beans, chicken and broth in crock-pot. Sauté chopped onion and garlic in oil until transparent, add spices and green chilies to onion mixture and stir well. Add to crock-pot mixture and stir well. Cook in crock pot on low a minimum of 2 hours. If the soup is too thin, mix 2 T. flour with water to make a thin paste and whisk it into the chili to thicken. Top with no fat plain yogurt or low-fat sour cream if desired
Garnish with chopped green onions. Serves 8.
Nutrition Facts per serving: Calories: 291; Total Fat: 4.3g; Saturated Fat: 0.7g; Cholesterol: 31mg; Sodium: 257mg; Total Carbohydrate: 40g; Dietary Fiber: 10g; Protein: 24g; Potassium: 700mg; Phosphorus: 280mg.
- 1 onion, chopped
- 1 bell pepper (red, green or yellow), chopped
- 16oz can black beans
- 16oz can kidney beans
- 8oz can tomato sauce
- 10oz package frozen corn kernels
- 1 package taco seasoning
- 2 - 14.5oz cans diced tomatoes with chilies
- 1 tablespoons cumin
- 1 tablespoons chili powder
- 3-4 boneless skinless chicken breasts
- 4oz can diced green chilies
- ¼ cup chopped fresh cilantro
Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return to slow cooker and stir in. Top with fresh cilantro.
Serves 10 - 1¼ cup servings
Nutrition Facts per serving: Calories: 229; Total Fat: 1g; Total Carbohydrate: 32g; Protein: 21g Dietary Fiber: 8g
Recipe adapted from www.skinnytaste.com
- 4 bell peppers (any color)
- ½ of a yellow onion, diced
- 1 cup of canned enchilada sauce
- 1 pound of 93% lean ground beef or ground turkey
- ¼ cup of shredded Monterey Jack cheese
- ¾ cup of cooked rice*
- Salt and pepper
Cut the tops off of four bell peppers. Remove stems and seeds and dice the tops of the bell peppers.
Finely dice a ½ of a yellow onion. Pour a cup of prepared enchilada sauce into a heat proof measuring cup and add diced onion. Heat the onion/enchilada sauce mixture in the microwave for about 5 minutes to soften onions.
Pour 1/3 of a cup of water into the bottom of the crock pot and nestle bell peppers in.
In a large mixing bowl, combine one pound of uncooked ground beef, onion/enchilada sauce mixture, diced bell peppers, ¼ cup of shredded cheese, ¾ cup of cooked rice, ½ teaspoons of salt and ½ teaspoon of pepper.
Fill bell peppers with ground beef mixture and top with remaining ¼ cup of cheese.
Cook on low for about 6 hours. Test mixture with meat thermometer for doneness. It should be cooked to 160 degrees.
*Note: Add seasoning such as chili powder, garlic powder, cumin, crushed red pepper flakes to the white rice as it cooks.
Nutrition Facts per serving: Calories: 276; Total Fat: 10g; Total Carbohydrate: 21g; Dietary Fiber: 2g; Protein: 25g
• 2 ½ teaspoons extra-virgin olive oil, divided
• ¼ cup finely chopped onion
• 2 cloves garlic, minced (2 teaspoons)
• 2 cups dry red wine
• 2 tablespoons balsamic vinegar
• 1 teaspoon rosemary
• 1 teaspoon salt
• ½ teaspoon crushed black pepper
• 1 4-pound Roasting Chicken (or 3#boneless leg of venison, fat trimmed)
• 1 cup fat free, reduced-sodium chicken broth (or beef if you substitute venison)
• 1 cup lite cranberry-juice cocktail
• 1/3 cup dried cranberries
• 1 teaspoon cornstarch
Heat 1 ½ teaspoons extra-virgin olive oil in a medium saucepan over medium-low heat. Add onion and garlic; cook, stirring, until softened, 2 to 3 minutes. Add wine, vinegar, rosemary, salt and pepper. Bring to a boil and simmer until reduced by half, 10 to 15 minutes. Set aside to cool.
Place chicken/venison in a shallow non-metal dish just large enough to hold the roast. Pour cooled marinade over venison and cover with plastic wrap. Refrigerate, turning occasionally, for 2 to 4 hours or overnight.
Preheat oven to 425°F. Remove the chicken/venison from marinade and pat dry, reserving marinade. Rub chicken/venison with remaining 1 teaspoon oil. Heat a heavy skillet over high heat. Sear the meat, turning with tongs, until browned on all sides, about 6 minutes. Transfer to a small metal roasting pan. Roast (Chicken 1½ hours, Venison 50-60 minutes). Transfer to a cutting board, tent with foil and let rest for 10 minutes.
Meanwhile, strain the reserved marinade into a medium saucepan. Add stock (or broth), cranberry juice, dried and cranberries. Bring to a simmer over medium heat. Cook until sauce is reduced by half, 15 to 20 minutes. Combine cornstarch and 1 T. cold water in a small bowl; slowly whisk into the simmering sauce until slightly thickened. Season with salt and pepper. Carve into thin slices; serve with the sauce (without the skin). Serves 6.
Chicken Nutrition Facts Per Serving: Calories: 253, Fat: 7.2g, Sat Fat: 1.7g, Cholesterol: 66mg, Carbohydrate: 12g, Sugars: 9g, Protein: 22g, Fiber: 1g, Sodium: 245mg.
Venison Nutrition Facts Per serving: Calories: 385, Fat: 7.2g, Sat Fat: 2.3g, Cholesterol: 193mg, Carbohydrates: 12Sugars: 9 gm, Protein: 53g, Fiber: 1g, Sodium: 274mg.
• 1/3 cup tahini (sesame paste)
• Juice of 1/2 lemon
• 2 cloves garlic, minced
• 1/8 tsp salt
• Dash fresh ground pepper
• Dash crushed red chili flakes, if desired
• 2 lb boneless, skinless chicken breasts, cubed
• 2 tsp Dijon mustard
• 2 tsp honey or maple syrup
• 2/3 cup mashed fresh or frozen raspberries with juice (no sugar)
• 1 tbsp. olive or canola oil
• 1 head romaine lettuce, cored and chopped into bite-size pieces
In a large bowl, combine tahini, lemon juice and garlic. Whisk together with a fork. Continue whisking, and stir in 1/4 cup water a little at a time to form a smooth dressing. Add salt, pepper and chili flakes. Stir to combine.
Rinse chicken pieces and add to tahini sauce. Turn to coat. Marinate, covered, for 1 hour at room temperature or overnight in the refrigerator.
Preheat broiler, grill or grill pan. Evenly thread chicken pieces onto six skewers. Discard leftover marinade. Grill chicken, turning frequently, until golden brown on the outside and cooked through on the inside (about 20 minutes).
Make dressing by combing mustard, honey and mashed raspberries with juice in a small bowl. Whisk in canola oil to form a smooth glaze. Place in a small serving bowl. Line the bottom of a serving platter with lettuce. Lay chicken pieces on top and brush with glaze. Serve warm. Serves 6.
Nutrition facts per serving: Calories: 260, Total Fat: 11 g, Cholesterol: 80 mg, Sodium: 150 mg, Total Carbohydrate: 7 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 34 g.
Healthy living tradition
Packaged salad dressings are full of chemicals, preservatives, and unnecessary ingredients. Serve salads with extra-virgin olive oil, lemon juice, lime juice, or vinegar. Using Dijon mustard and raspberries (as in this recipe) will give you a thicker consistency and additional flavor without adding a lot of calories or fat.
This recipe, and dozens of other American Diabetes Association-approved recipes, are available in The Mediterranean Diabetes Cookbook from www.diabetes.org
• 1 - 8 ounce can pineapple chunks
• 4 boneless, skinless chicken breasts
• 1 can fat free chicken broth
• 1 tablespoons brown sugar
• 1 medium carrot sliced into thin coins
• 1 medium green bell pepper, cut in square chunks
• 3 tablespoons cornstarch
• 2 teaspoons soy sauce
• 1/4 cup cider vinegar
• 1 large clove garlic, minced
• 1/4 cup water
Drain pineapple chunks, reserving liquid. Spray large nonstick skillet with cooking oil spray. Brown chicken on both sides in heated skillet. Add reserved pineapple juice, broth, vinegar, sugar, soy sauce carrots and garlic. Cover and cook over low heat for 30 minutes stirring occasionally. Add green pepper and pineapple chunks and cook 5 minutes more, until pepper is crisp tender.
Combine cornstarch and water; gradually stir into sauce. Cook stirring until thickened. Serve with cooked rice and garnish with parsley sprigs. Serve over rice for an easy low fat main dish. Serves 6.
Nutrition facts per serving: 344 Calories; 3g Fat; 60g Protein; 23g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 549mg Sodium
• 1/4 cup light ranch dressing
• 1 tsp dried oregano leaves, crumbled
• 1 medium garlic clove, minced
• 4 cups chopped romaine lettuce
• 1 small cucumber, diced,
• 1 cup precooked diced chicken breast meat
• 1 cup diced tomatoes
• 4 whole-wheat pita (small size)
• 2 oz reduced-fat crumbled feta
Combine the salad dressing, oregano, and garlic in a small bowl and set aside. Combine the romaine, cucumber, chicken, tomatoes in a large bowl, add the dressing mixture, and toss gently, yet thoroughly, until well coated. Fill each pita half with equal amounts of the salad mixture and sprinkle feta evenly over all. Serves 4; serving size: 2 halves.
Nutrition Facts per serving: Calories: 229, Total Fat: 8.0g, Saturated Fat: 2.3g, Total Carbohydrate: 23g, Dietary Fiber: 4g, Protein: 19g.
- 1 Tbsp. canola oil
- 1½ cups diced onions, divided
- 3 garlic cloves, minced
- 2 jalapeno peppers, seeded and finely chopped
- ½ lb. ground beef (93% lean)
- ½ lb. ground turkey
- 1-2 Tbsp. hot or mild chili powder
- 1 Tbsp. unsweetened cocoa
- 2 tsp. ground cumin
- 2 tsp. dried oregano
- 1 can (15 oz.) red kidney beans, drained and rinsed
- 1 can crushed or diced tomatoes, undrained
- 1 Tbsp. tomato paste
- ¼ tsp. kosher salt
- ¼ tsp. freshly ground black pepper
- ½ cup diced fresh tomatoes
In a large Dutch oven or stockpot, heat the oil over medium heat. Add 1 cup of the onions and sauté for 5-6 minutes. Add the garlic and jalapenos, and sauté for 2 minutes.
Add the ground beef and turkey, and sauté for 4-5 minutes, breaking up the meat with a wooden spoon. Drain any excess fat. Add the chili powder, cocoa, cumin and oregano, and sauté for about 1 minute.
Add the beans, canned tomatoes, and tomato paste, and bring to boiling. Reduce the heat to low, cover, and simmer for 25-30 minutes, until thickened. Season the chili with the salt and pepper. Garnish each bowl with 1 Tbsp. each diced onions and tomatoes. Recipe makes 8 1 cup servings.
Nutrition facts per serving: 210 calories; 7 g fat (1 g sat); 5 mg cholesterol; 23 g carbohydrates; 17 g protein; 6 g fiber; 315 mg sodium.
• 2 tsp olive oil
• 1 sm Onion, diced1 Green pepper, diced
• 4 oz Mushrooms, sliced
• ½ c. Carrot sliced or diced
• 2 medium zucchini, peeled & diced
• 1 lg. Tomato, diced
• 1 T. Curry powder
• 2 cloves garlic, minced
• ½ c. water
• 2 c. pre-cooked brown rice
• Salt & pepper to taste
• 2 T. Basil leaves, chopped fine
• 4 tsp. Plain no-fat yogurt, optional
In a large skillet, heat oil until it is just below smoking point. Add the onions, peppers, mushrooms carrots and salt. Sauté until the vegetables are beginning to brown. Add the zucchini and continue to sauté for 1 more minutes. Stir in the curry powder, garlic and tomatoes. Add the water and brown rice cover and reduce heat to simmer. Cook for 10 minutes. When the rice has finished cooking, stir in the basil and serve. Top with a tablespoon of plain yogurt if desired. Serves 4.
Nutrition Facts: Calories: 202, Total Fat: 3.6g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 27mg, Total Carbohydrate: 40g, Dietary Fiber: 5g, Sugars: 7g, Protein 6g.
- 1 ½ cup low-sodium chicken broth
- 1 1/3 cup uncooked brown rice
- ½ lb chicken breast shredded
- 3 cups broccoli florets
- 1 c. carrot, thinly sliced
- 1 c. sugar snap peas
- 1 red bell pepper, stemmed, cored and thinly sliced
- 2 T. sesame seed oil
- ¼ cup orange juice
- 3 T. low sodium soy sauce (or tamari)
- 2 T. lime juice
- 1 tsp. freshly grated ginger root (or 1/2 tsp dried ginger)
- 1 clove garlic minced
- 2 tsp. corn starch
Put broth, 2/3 cup water, rice and chicken into a medium pot and bring to a boil. Reduce heat to medium-low, cover and simmer until rice tender, about 40 minutes.
In a large fry pan or wok, heat the sesame oil over high heat. When the pan and oil are hot, add the vegetables, stirring for 6 to 8 minutes until vegetables are tender crisp. Transfer vegetables to a plate.
Whisk together sauce ingredients, add them to the hot pan stirring constantly until sauce thickens. Remove from heat.
Stir shredded chicken into the rice. Spoon rice and chicken into a large bowl and attractively arrange vegetables on top. Drizzle sauce over the top or serve on the side for dipping.
Nutrition Facts: Calories: 226; Total Fat: 3.0g; Saturated Fat: 0.6g;
Cholesterol: 5mg; Sodium: 345mg; Total Carbohydrate: 42g; Dietary Fiber: 5g; Sugars: 6g; Protein: 9g; Potassium: 460mg.
• 2 large lemons (for slices and zest)
• 1/4 cup dried breadcrumbs
• Salt and pepper
• 1 1/2 pounds cod fillet (or other mild fish), cut into 4 serving pieces
Preheat the oven to 375°F. Trim one lemon and cut it into thin slices. Grate 1 tablespoon of zest from the second lemon, then squeeze the juice. Combine the grated zest, breadcrumbs, salt and pepper in a small bowl and stir to mix; set aside.
Lay the lemon slices in the bottom of a baking dish. Put the lemon juice in a shallow dish. Dip the fish pieces in the lemon juice and set them on the lemon slices in the baking dish. Sprinkle the breadcrumb mixture evenly over the fish pieces and bake in the preheated oven until the crumbs are lightly browned and the fish is just opaque through, 10 to 15 minutes (depending on the thickness of the fish). Transfer the fish to individual plates with a few slices of lemon for garnish; spoon some of the cooking juices over and serve immediately. Serves 4.
Nutrition facts per serving: 172 Calories; 2g Fat, trace Saturated Fat; 32g Protein; 8g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 417mg Sodium.
• 4 15x15-inch squares parchment paper or aluminum foil
• 4 5-to 6-ounce fish fillets (such as halibut, cod or tilapia; each about 1 inch thick)
• Cooking spray
• 12 fresh tarragon leaves
• 2 cloves garlic - chopped
• 1 pound slender asparagus spears, trimmed, cut into 1 1/2-inch pieces
• 4 tablespoons orange juice
• 4 slices orange
• Salt and pepper – to taste
Preheat oven to 400°F. Place parchment or foil squares on work surface. Lightly spray each parchment or foil square, and place fish fillet on top. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves and a bit of chopped garlic. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice and place orange slice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. Do ahead: Can be made 4 hours ahead. Chill.
Bake fish packets 15-17 minutes. Slide packets onto plates and serve.
Yield: Makes 4 servings
Nutrition Facts per serving: Calories: 210; Fat: 2.3g; Protein: 37g; Carbohydrate: 10.5g; Fiber: 3.2g; Cholesterol: 85mg; Sodium: 277mg.
• 2 lbs. white fish such as tilapia fillet, cut into pieces
• 3 tablespoons lime juice (about 2 limes)
• 2 medium tomatoes, chopped
• 1 medium green, red or yellow pepper chopped
• ½ medium onion, chopped
• 3 tablespoons cilantro, chopped
• ½ teaspoon olive oil
• ½ teaspoon black pepper
• ¼ teaspoon salt
• ¼ teaspoon red pepper (or Tabasco sauce)
Preheat oven to 350F. Rinse fish and pat dry. In a separate dish, mix remaining ingredients together and pour over fish. Bake for 15 to 20 minutes or until fork-tender. Makes 6 servings,. NOTE: you can make this on the grill by wrapping it in foil!
Nutrition facts per serving: Calories: 175, Total Fat: 3.9g, Saturated Fat: 1.4g, Cholesterol: 103mg, Sodium: 142mg, Total Carbohydrate: 5g, Dietary Fiber: 1g, Sugars: 3g, Protein: 31g, Potassium: 600mg.
- 2 small plum tomatoes, seeded and chopped
- 1/2 medium red onion, chopped
- 2 garlic cloves, minced
- 1 tsp. paprika
- 1 Tbsp. olive oil
- 1 Tbsp. fat-free, reduced-sodium vegetable broth
- Salt and pepper to taste
- 1 lb. peeled and deveined large shrimp or 1 lb. sea scallops
- Garnish with 2 Tbsp. minced fresh parsley
Preheat the oven to 450°F. In a bowl, combine all the ingredients except the shrimp or scallops and parsley. Place the mixture in a shallow baking dish and cook for 7 to 9 minutes until the tomatoes become soft and juicy. Add the shrimp or scallops in one layer over the tomato mixture and continue to roast for about 7 to 8 minutes until shrimp turn pink or scallops are opaque and tender. 4 servings
Nutrition facts per serving: Calories: 130, Total Fat: 4g.; Saturated Fat: .7g; Cholesterol: 162mg.; Sodium: 196mg (without added salt); Carbohydrate: 4g.; Dietary Fiber:1g.; Sugar: 2g.; Protein: 18g.
Grilled Shrimp and Veggie Noodle Bowl
- 1/2 pound shrimp, peeled and deveined
- 2 tablespoons lime juice
- 1/4 teaspoon sesame oil
- 1/2 pound thin dried rice noodles or angel hair pasta
- 2 cups shredded lettuce or spring salad mix
- 2 cups peeled and sliced cucumber
- 1 cup chopped fresh mint and cilantro
- 2 cups diced jicama or daikon radish
- 1 cup shredded carrots OR 1 cup Everyday Pickled Carrots (see recipe below)
- 1/3 cup thinly sliced green onion
- 1/4 cup chopped roasted and salted peanuts
- 3 tablespoons low-fat sesame ginger salad dressing
Place shrimp in shallow baking dish or bowl. Whisk together lime juice and sesame oil. Pour lime juice and oil mixture over shrimp. Grill shrimp on medium heat for 2-3 minutes per side, or until opaque. Transfer to plate and let cool.
Bring pot of water to a boil. Drop in the noodles, remove from the heat, and let stand for 10 minutes. Use a fork to separate the noodles and let them cook evenly. When noodles are tender, drain, rinse in cold water, and drain again. Set noodles aside.
Set out 6 bowls or plates. Divide all ingredients evenly among serving dishes: lettuce first, topped with 1 cup noodles in each bowl. Put the grilled shrimp on one side. Add remaining vegetables, herbs and peanuts. Drizzle 1/2 tablespoon low-fat sesame ginger salad dressing over each portion.
Nutrition Facts per serving: Calories: 279; Fat: 5.9g; Saturated fat: 0.9g; Protein: 17.5g; Carbohydrate: 38.8g; Fiber: 5.6g; Cholesterol: 70.6mg; Sodium: 316mg; Calcium: 68.3mg
• 4 cups cooked Wild Rice
• 1 cup diced celery
• 1 cup diced carrots
• 1 tablespoon sesame oil
• 1 tablespoon garlic, roughly chopped
• 2 tablespoons fresh ginger, peeled and minced
• 1/4 cup chopped walnuts, toasted
• 1/2 cup dried blueberries, apricots or cherries
• 1 cup chicken or vegetable stock
• 1/2 cup mirin rice wine
• 2 tablespoons lite soy sauce or Tamari Sauce
• salt and fresh-cracked black pepper to taste
• 1/2 cup chopped scallions
To cook wild rice, start with 1 1/2 cup dry rice and bring to a boil in ample water, then start testing for doneness at 25 minutes. When tender, drain well.
Place a wok or large skillet over medium-high heat and add oil. When oil begins to shimmer, add celery and carrots, stir often until vegetables begin to brown. Add garlic and ginger to the pan and continue to toss with wooded spoon or wok paddle. Remove pan from heat for one moment and add mirin rice wine. (Removing the pan from the heat source will de-glaze the pan without a burst of flame). When wine has reduced by about a third, add the wild rice to the pan, toss all the ingredients well and then add the stock and soy sauce. Increase heat to high. Allow the stock to reduce by about half while constantly tossing and mixing the rice and vegetables. Toss in the walnuts and dried fruit at this point, season with salt and pepper, mix well, and taste. If the flavor is to your liking, remove from heat, cover and allow to rest for 10–15 minutes. The resting period allows the flavors to marry and the dried fruit to rehydrate and soften. Serve topped with chopped scallions. Serves 6.
Nutrition Facts per serving: Calories: 248; Total Fat: 6.5g; Cholesterol: 1mg; Sodium: 277mg; Total Carbohydrate: 41g; Dietary Fiber: 4g; Sugars: 13g; Protein: 7g.
- 3 teaspoons toasted sesame oil, divided
- 4 large eggs, lightly beaten
- 2 teaspoons minced fresh ginger
- 2 cloves garlic, minced
- 1 12-ounce bag shredded mixed vegetables, such as “broccoli slaw”
- 2 cups bean sprouts
- 1 bunch scallions, sliced, divided
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons hoisin sauce (see Shopping Tip)
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.
Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat. Serves 4, about 1 1/4 cups each
Tips & Notes: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.
Nutrition facts per serving: 171 calories; 9g fat (2g sat , 4g mono ); 212mg cholesterol; 14g carbohydrates; 0g added sugars; 11g protein; 4g fiber; 328mg sodium; 226mg potassium.
- 3 cups cooked whole wheat pasta noodles
- 1 lb. 95% lean ground beef
- 1 large onion, chopped
- 15 oz can stewed tomatoes
- 1 t. chili powder (more or less as desired)
- 2 t. oregano
- 2 garlic clove
- 3/4 t. salt
- ½ t. pepper
Cook noodles according to directions. Meanwhile in large skillet cook beef and onion until brown, drain. Stir in the rest of the ingredients, bring to a boil, reduce heat and simmer uncovered for 5 minutes. Drain noodles and stir in. Serves 4. Isn’t that easy?
Nutrition facts per serving: Calories: 321; Total Fat: 6.1g; Saturated Fat: 2.4g; Cholesterol: 65mg; Sodium: 552mg; Total Carbohydrate: 40g; Dietary Fiber: 7g; Protein: 28g, Potassium: 1900mg. NOTE: Omit salt to reduce sodium, also purchase canned tomatoes with low sodium.
• 8oz whole grain penne pasta
• 2 tablespoons olive oil
• 2 cups yellow squash
• 2 cups zucchini
• 1/2 cup chopped red onion
• 1 14oz can diced tomato, drained
• 2 cloves garlic, minced
• 4 tablespoons fresh herbs such as basil and oregano (or 2 tablespoons Italian seasoning mix)
• 1/2 cup (2oz) fresh grated parmesan cheese
• Salt and pepper to taste
Cook pasta according to package directions. Heat large skillet over medium-high heat. Add oil to pan. Add squash, zucchini and onion; sauté 5 minutes. Add tomato and garlic; sauté 3 minutes. Remove from heat. Stir in pasta and herbs. Divide pasta mixture among 4 plates. Sprinkle Parmesan cheese over each plate.
Yield: 4 servings
Nutrition facts per serving: Calories 192, Fat 9g, Protein 34g, Carbohydrate 48g, Dietary Fiber 7g
- 2 cups dried red lentils (green lentils will work too), rinsed and drained
- 4 cups water
- ½ tsp. turmeric
- 1 Tbs. canola oil
- 1 tsp. cumin seed
- 1 medium red onion, cut in half and thinly sliced
- 2 Tbs. peeled, grated ginger
- 1 Serrano pepper, chopped
- 2 Tbsp. chopped fresh cilantro
- 2 Tbsp. non-fat Greek yogurt
- In a medium saucepan, bring the lentils, water and turmeric to boiling, lower the heat and simmer, uncovered for 20 minutes, skimming off any foam that floats to the top.
- Meanwhile, heat the oil in a skillet over medium-high heat. Add the cumin seed and stir-fry for 30 seconds. Add the onions, ginger, and peppers, and stir-fry for 4-6 minutes, until the onions are brown.
- Stir the onion mixture into the lentils. Simmer, uncovered, for 15 minutes. Serve topped with cilantro and non-fat Greek yogurt.
Yield – Six 1 cup servings
Nutrition Facts per 1 cup serving: Calories: 144; Total Fat: 2g; Total Carbohydrate: 18g; Dietary Fiber: 6g; Protein: 13g
Recipe adapted from www.forecast.diabetes.org
- 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
- 1/3 cup chopped onion
- 1 clove garlic minced
- 1/4 cup finely chopped lean ham (about 2 ounces)
- 3/4 cup fine egg noodles, broken up into small pieces
- 3/4 cup instant brown rice (or left over brown rice)
- 1/4 cup dry white wine (left over works great)
- 1 cup frozen edamame (soy beans)
- 1 1/2 cups reduced-sodium chicken broth
- 1 pound peeled and deveined raw shrimp (31-40 count; see Note)
- 2 tablespoons lemon juice (I prefer fresh)
- 1 tablespoon chopped fresh dill, plus more for garnish
- Freshly ground pepper to taste
Heat 1 tablespoon oil in a large skillet over medium heat. Add onion, garlic and ham, cook stirring often, until the onion is translucent, about 2 minutes. Add noodles and rice and cook, stirring often, until the noodles begin to brown, about 3 minutes. Add wine and cook, stirring constantly, until it has evaporated, 30 seconds to 1 minute. Add edamame and broth and bring to a boil. Reduce heat to maintain a gentle simmer; cover and cook for 10 minutes.
Meanwhile, toss shrimp with the remaining 1 teaspoon oil in a medium bowl. Add lemon juice and toss to coat. Scatter the shrimp in an even layer over the pilaf; drizzle any remaining lemon juice over the shrimp. Cover and continue cooking until the shrimp are pink and firm, about 5 minutes more.
Remove from heat and let stand, covered, for 3 minutes. Stir in 1 tablespoon dill and season with pepper. Garnish with more dill, if desired. Total prep and cook time 25 minutes. Serves 4, 1½ cups each.
Nutrition facts per serving: 353 calories; 9g fat (2g sat , 4g mono ); 189mg cholesterol; 30g carbohydrates; 0g added sugars; 34g protein; 3g fiber; 774mg sodium; 543mg potassium.
• 1 large onion, quartered and sliced thinly
• 1 T. fresh ginger, peeled and chopped
• 1 red bell pepper, seeds removed, ½” lengthwise slices
• 1 to 2 fresh serrano chiles (or jalapeno), halved lengthwise (optional)
• 1 T. olive oil
• 2 T. curry powder (preferably Madras)
• 1 c. water
• 1 (14-oz) can unsweetened low fat coconut milk
• 1 tablespoon fresh lime juice
• 1 lb large raw shrimp, peeled and deveined (21 to 25 per lb)
• 2 cups cooked brown basmati rice (1/2 cup cooked per serving)
• Garnish: lime wedges
Sauté onion, garlic and red pepper in oil, in a 12-inch heavy skillet over moderate heat, stirring frequently, until onion begins to brown, about 5 minutes. Add Serrano chiles and cook, stirring frequently, 2 minutes. Stir in curry powder, water, coconut milk, and lime juice and simmer, stirring occasionally, until thickened, 5 to 8 minutes. Add shrimp to sauce and simmer, stirring occasionally, until shrimp are just cooked through and turn pink, about 5 minutes. Add salt & pepper to taste and serve immediately, over ½ c rice. Serves 4.
Nutrition facts per serving: 332 calories, 11.1g fat/4.5g saturated fat, 41g carbohydrate, 5g fiber, 8g. sugar.
- 6 ounces uncooked angel hair pasta
- Cooking spray
- ½ cup chopped green bell pepper
- ½ cup sliced red onion
- 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
- 1/8 teaspoon black pepper
- 1 pound peeled and deveined medium shrimp
- 1/8 teaspoon ground red pepper
Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
Spray nonstick skillet with cooking spray. Let pan warm over medium-high heat for 1 minute. Add green bell pepper and onion to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 ½ tablespoons cheese.
Nutrition facts per serving: 327 calories; 4g fat; 41g carbohydrates; 32g protein; 4g fiber.
- 1 cup uncooked quinoa, rinsed
- 1 (28 oz) can no salt added crushed tomatoes
- 1 (14 oz) can diced tomatoes with green chilies
- 2 (15 oz) can black bean, rinsed and drained
- 1 (15 oz) can corn, rinsed and drained
- 2½-3 cups low sodium chicken broth
- 2 large chicken breasts
- 1 large bell pepper, seeded and chopped
- 1 teaspoon minced onion
- 1 teaspoon garlic
- 1 teaspoon cumin
- 1 teaspoon crushed red pepper
- 1 teaspoon chili powder
- Season with salt and pepper
Place everything in a 6 quart slow cooker for 5-7 hours on low. Remove chicken, shred it and return to slow cooker. Keep warm until ready to serve. You may need to add more chicken broth if it is too thick. Garnish with a dollop of nonfat plain Greek yogurt.
Nutrition facts per serving: 410 calories; 4g fat (1 g sat); 50g carbohydrates; 45g protein; 14g fiber. Serves: 8
Recipe modified from www.sweettreatsmore.com
• 2 tablespoons plus 2 teaspoons olive oil
• 1 ½ tablespoons all-purpose flour
• 2 garlic cloves, minced
• 1 cup skim milk
• 1 cup vegetable or chicken stock
• 2 green onions, including tender green tops, sliced
• ½ cup dry-packed sun-dried tomatoes (rehydrate in hot water, drain and chop)
• 10 ounces fresh mushrooms, sliced
• 1 small onion, minced
• 2 tablespoons chopped fresh basil (save one for garnish)
• 1/4 teaspoon salt
• 6 cups baby spinach leaves, chopped
• 2 cups fat-free ricotta cheese
• 3/4 cup grated Parmesan cheese
• 1 egg white
• 12 no-boil spinach lasagna sheets, about 7 by 3 ½ inches
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and onion and sauté until lightly browned. Stir in the basil and salt. Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.
In a large bowl, beat together the ricotta, ½ cup of the Parmesan and the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray. Spread ½ cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another ½ cup of sauce. Spread the mushroom mixture on top and cover with another ½ cup of sauce, then another layer of pasta. Spoon the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with basil. Serves 8
Nutrition facts per serving: Calories: 288, Fat: 8 g (Saturated Fat 2g), Protein: 17 g, Cholesterol: 6 mg, Carbohydrate: 39 g, Sodium: 526 mg, Fiber: 4 g.
• 1 pound ground white turkey
• 1 cup cooked brown rice
• 1 - 8 ounce can crushed pineapple in juice, drained
• 1/2 cup green onions
• 1 tablespoon light soy sauce
• 1 teaspoon ginger
• 3/4 cup reduced sodium, low fat chicken broth
• 1/3 cup chili sauce
• 3 tablespoons rice vinegar
• 2 tablespoons brown sugar
• 2 teaspoons cornstarch
• 1/2 teaspoon ground ginger
Combine the meatball ingredients in a medium bowl, and mix thoroughly. Shape meatballs, and place on the racks. Spray a large skillet with cooking spray and cook the meatballs over medium-high heat until browned on all sides and cooked through (you can also bake at 350 degrees F. for about 25 minutes). Cover with foil to keep warm.
Combine the sauce ingredients in a small saucepan, and stir until the cornstarch is dissolved. Place over medium heat, and cook and stir until the mixture comes to a boil. Reduce the heat to low, and cook and stir for another minute, or until the mixture thickens slightly. Pour the sauce over the meatballs. Gently toss to coat meatballs with sauce. Serves 5.
Nutrition facts per serving: Calories 322, Fat 8g, Protein 22g, Carbohydrate 42g, Dietary Fiber 2g, Cholesterol 72mg. Sodium 290mg.
- 1 garlic clove, grated
- 1 cup plain nonfat Greek yogurt
- 1 tablespoon olive oil
- 1/4 teaspoon hot paprika
- 1/4 teaspoon cayenne pepper
- 1 teaspoon salt
- 1 1/2 pounds skinless, boneless chicken thighs or chicken breasts, trimmed of fat and gristle, each cut into 2-3 pieces
- 1 bunch cilantro, chopped
- 1 serrano chile, seeded, minced
- 1/4 cup unsweetened flaked coconut
- 1 1/2 tablespoons fresh lemon juice
- 1 tablespoon chopped peeled ginger
- 3/4 teaspoon salt
Chicken - Whisk together garlic, yogurt, 1 tablespoon oil, paprika, cayenne pepper and salt in a large bowl. Add chicken: toss to coat with marinade. Cover and chill for at least 20 minutes and up to 1 day.
Chutney - Puree cilantro, chile, coconut, lemon juice, ginger, salt and 1/4 cup water in a blender or food processor until smooth. Set aside.
Place rack in middle of oven and another rack in top third of oven; preheat to 425 degrees. Lightly brush a rimmed backing sheet with oil. Remove chicken from marinade. Shaking of excess. Place in a single layer on prepared sheet. Bake chicken on middle rack until cooked through, 10-15 minutes. Turn on broiler and move chicken to upper rack. Broil until tops of chicken pieces are browned in spots, about 3 minutes. Serve chicken with chutney.
Nutrition facts per serving: Calories 230, Fat 8g, Protein 32g, Carbohydrate 5g, Dietary Fiber 2g