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  • Creole Chicken And Peppers

    Creole Chicken And Peppers

    How to Make Creole Chicken And Peppers


    5 min prep time


    50 min cook time


    4servings


    1 chicken thigh, 1/2 cup pepper mixture, and 1/2 cup rice

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    Step-By-Step Instructions:

    1. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Brown the chicken on one side, about 5 minutes. Turn and top with the remaining ingredients, except the rice. Bring to a boil, reduce heat to medium- low, cover, and cook 40 minutes or until done.
    2. Five minutes before serving, prepare rice according to package directions. Serve chicken mixture over rice.
    French
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup pepper mixture, and 1/2 cup rice


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      435mg
      9%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    chicken thighs (bone-in, skinned)
    4

    frozen pepper stir-fry
    1/2 (14-oz) package

    celery (sliced)
    1 cup

    bay leaves (dried)
    1

    thyme leaves (dried)
    1/2 tsp

    picante sauce
    3/4 cup

    instant brown rice
    1 (8.8 oz) package (2 cups cooked)

  • Creamy White Bean Soup with Basil and Olive Oil

    Creamy White Bean Soup with Basil and Olive Oil

    How to Make Creamy White Bean Soup with Basil and Olive Oil

    White bean soup is a Tuscan classic. White beans are a great source of fiber. Use jarred white beans if available—they are superior to canned.


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large skillet saucepot over medium heat. Sauté the onion and garlic for 1 minute, stirring often.
    2. Add the tomato, oregano and crushed chili flakes. Continue to sauté for another minute. Add the beans and broth. Bring to a boil, lower to a simmer and cook uncovered for 35 minutes until smooth and creamy.
    3. Add the basil and lemon juice, season to taste with salt.
    Fiber Focused
    Comfort Food
    Italian
    Dinner
    Sides
    Vegetarian
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      425mg
      9%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    medium onion (chopped)
    1/2

    garlic (minced)
    2 clove

    ripe tomato (chopped)
    1

    dried oregano (dried)
    2 tsp

    crushed red pepper flakes
    1 pinch

    cannellini beans (20-ounce jar, drained and rinsed)
    1

    low sodium vegetable broth (low-sodium)
    4 cup

    fresh basil leaves (minced)
    6

    Juice of 1 fresh lemon
    1

    Sea salt, to taste
    1

  • Creamy Cheesy Cauliflower

    Creamy Cheesy Cauliflower

    How to Make Creamy Cheesy Cauliflower

    Cauliflower like you’ve never had it before! This recipe makes a great Thanksgiving Day side dish. It’s better for you than those cheesy potatoes or traditional green bean casserole – with just as much flavor!


    25 min prep time


    25 min cook time


    16servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 4 quarts of water to a 6-quart saucepan. Bring the water to a boil. Add the cauliflower, and cook for about 10 to 12 minutes or until tender. Drain. Set aside.
    2. In a large skillet, melt the butter over medium-high heat. Add the onions and garlic, and sauté for 6 to 7 minutes until soft, making sure the onions and garlic do not turn brown. Combine the flour and milk, and whisk until very smooth. Add to the onions and garlic, bring to a simmer, and cook for 2 minutes. Season with salt and pepper. Whisk in the cheese, and fold in the cauliflower. Garnish with parsley.
    Comfort Food
    Kid Friendly
    Dinner
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    16 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%

    • Protein
      6g

    Ingredients

    cauliflower florets (coarsely chopped, about 2 heads)
    10 cup

    butter
    2 tsp

    large onions (chopped)
    2

    garlic (minced)
    3 clove

    all-purpose flour
    1/2 cup

    1% milk
    3 1/2 cup

    salt and pepper to taste
    1

    Parmesan cheese (freshly grated)
    3/4 cup

    parsley (finely minced)
    3 tbsp

  • Cream of Broccoli Soup

    Cream of Broccoli Soup

    How to Make Cream of Broccoli Soup

    This soup is great for lunch with a salad and a slice of whole wheat baguette for dipping. To keep the sodium in the recipe low, choose low- or reduced-sodium chicken stock or make your own at home.


    8servings


    1/8 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Wash the broccoli thoroughly. Using a vegetable peeler, remove the tough outer layer from the broccoli stalks. Chop broccoli and set aside 1 cup of florets for garnish.
    2. Bring chicken stock to a simmer and add chopped broccoli. Cook for a few minutes or until broccoli is tender, making sure the color does not become dull.
    3. Puree cooked broccoli and 1 cup of chicken stock in a food processor. Set aside.
    4. Add olive oil and onions to a pot and gently cook. Sprinkle flour and stir to mix. On low heat, continue cooking, making sure flour is absorbed and slightly turns color. Slowly whisk hot chicken stock into flour mixture and bring to a simmer. Add broccoli puree and half & half; bring to a simmer, stirring to combine ingredients. Season with salt and peper and garnish with florets. Serve hot.
    Comfort Food
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of recipe


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      4g

    Ingredients

    whole wheat flour
    1/4 cup

    onions (small dice)
    1 cup

    olive oil
    3 tbsp

    chicken stock
    6 cup

    broccoli (chopped)
    1 1/2 lbs

    fat free half-and-half
    1 cup

    salt
    1 tsp

    white pepper
    1 tsp

  • Cranberry Pork Roast over Noodles

    Cranberry Pork Roast over Noodles

    How to Make Cranberry Pork Roast over Noodles

    This super-easy, tender roast cooks during the day in your slow-cooker. All you need is 5 minutes in the morning to load up the crock pot, and then 20 minutes in the evening to cook up the pasta and veggies that go with it!


    5 min (a.m.) and 25 min (p.m) prep time


    8servings


    3 ounces of pork + 1/2 cup noodles + 2 Tbsps. of gravy + 1 cup broccoli & carrots

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    Step-By-Step Instructions:

    1. 8 hours before serving, place pork tenderloin in slow cooker
    2. In a medium bowl, mix together cranberry sauce, orange juice, dry mustard, and ground cloves (mashing cranberry sauce).
    3. Pour over roast and cook on LOW for 8 hours, or on HIGH for 4 hours.
    4. 20 minutes before serving, put a large pot of water on to boil.
    5. Add noodles to boiling water, set timer for 10 minutes or according to package directions.
    6. Place broccoli, baby carrots, and 1 Tbsp. of water in microwave-safe dish, cover, and cook on HIGH for 7 minutes.
    7. Drain 2 cups of juice from roast. Skim off any fat (if there is any, pork tenderloin is so lean). Add water if necessary, to make 2 cups. Pour into small saucepan and bring to a boil over medium heat.
    8. In a small cup, mix together cornstarch and 2 Tbsps. of water and pour into boiling juice while whisking. Cook 1 minute until thick and bubbly.
    9. Drain noodles and serve sauce over the sliced pork and noodles, with vegetables on the side.
    Fiber Focused
    Dinner
    Holidays & Entertaining
    Main Dish
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces of pork + 1/2 cup noodles + 2 Tbsps. of gravy + 1 cup broccoli & carrots


    • Amount per serving



      Calories





      406

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      75mg

      25%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        8g

        29%

    • Protein
      30g

    Ingredients

    pork tenderloin (frozen (on long roast or cut into 8 thick slices))
    2 lbs

    jellied cranberry sauce (16 ounces)
    1 can

    orange juice
    1/2 cup

    mustard powder
    1 tsp

    ground cloves
    1/4 tsp

    whole wheat egg noodles (8 ounce, dry)
    1 package

    head broccoli ((2 or 3 stalks) cut into florets)
    1

    baby carrots (one pound)
    1 package

    water
    1 tbsp

    Cornstarch
    2 tbsp

    water
    2 tbsp

  • Crab Cake Burger

    Crab Cake Burger

    How to Make Crab Cake Burger

    This is great with a green salad with cilantro lime vinaigrette.


    10 min prep time


    15 min cook time


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and sauté 2-3 minutes or until onions are clear. Set aside to cool.
    2. In a medium bowl combine crabmeat, breadcrumbs, egg, egg white, hot sauce, salt and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion.
    3. Add oil and a generous amount of cooking spray to a large non-stick skillet over medium-high heat. Form crab mixture into 1/2-inch thick patties using a heaping 1/4 cup. Fry about 4-5 minutes on each side or until golden brown.
    4. In a small bowl, whisk together mayonnaise, yogurt, adobo sauce and corn.
    5. Place each crab cake on a lettuce leaf. Place 1/4 cup lettuce, 1 tomato slice and 2 avocado slices on top of each crab cake and top with 2 Tbsp. of sauce.
    Seafood
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      70mg

      23%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    onion(s) (minced)
    1/4 cup

    lump crabmeat (6-ounce, drained)
    2 can

    bread crumbs
    1/2 cup

    eggs
    1

    egg white
    1

    hot sauce
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    adobo sauce from chipotle pepper can
    1 tbsp

    frozen corn kernels (thawed)
    1/2 cup

    large lettuce leaves
    6

    lettuce (shredded)
    1 1/2 cup

    ripe tomato (cut into 6 slices)
    1

    ripe avocado (seeded, peeled and sliced into 12 slices)
    1

  • Cranberry Almond Muffins

    Cranberry Almond Muffins

    How to Make Cranberry Almond Muffins

    Try these Cranberry Almond Muffins this V-Day. They can be made ahead of time and frozen once they are completely cooled. Save them for a day when you are on-the-run!


    20 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a muffin pan with 12 paper liners and spray lightly with cooking spray.
    2. In a large bowl combine oats, oat flour, whole wheat flour, Splenda brown sugar, baking powder, baking soda and salt. Mix well.
    3. Gently fold in dried cranberries and 1/4 cup sliced almonds.
    4. In a medium bowl whisk together buttermilk, sour cream, oil, egg, vanilla and almond extracts.
    5. Make a well in the center of the dry ingredients and add the wet ingredients to the well, gently stirring until moist. Do not over mix.
    6. Fill each muffin cup about 2/3 full with muffin batter. Sprinkle 1/2 Tsp. ground flax seed over each muffin then sprinkle the remaining 1/4 cup sliced almonds evenly over the muffins. Press the flax seed and almonds gently into the muffin batter.
    7. Bake muffins for 25-30 minutes or until toothpick inserted in center comes out clean. Cool on wire rack.
    Kid Friendly
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      20mg

      7%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%

    • Protein
      6g

    Ingredients

    nonstick cooking spray
    1

    old-fashioned rolled oats (old fashioned)
    1 1/2 cup

    oat flour
    1 cup

    whole wheat flour
    1/2 cup

    low-calorie brown sugar substitute
    1/4 cup

    baking powder
    1 tsp

    baking soda
    1 tsp

    salt
    1/2 tsp

    cranberries (dried)
    1/2 cup

    almonds (sliced, (divided))
    1/2 cup

    low-fat buttermilk (low-fat)
    1 1/3 cup

    sour cream (fat-free)
    1/2 cup

    canola oil
    1/4 cup

    large egg
    1

    vanilla extract
    1 tsp

    almond extract
    1/4 tsp

    ground flax seed
    2 tbsp

  • Cowboy Bean Fritters

    Cowboy Bean Fritters

    How to Make Cowboy Bean Fritters

    Bring this appetizer to share at your next summer barbeque. Serve the fritters with some dipping options like salsa and non-fat plain Greek yogurt (a healthier substitute for sour cream).


    20servings


    3 fritters

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine flour, baking powder, cumin, salt, and pepper. Add egg whites and salsa; mix well, then stir in black beans.
    2. In a large skillet over medium-high heat, heat 1 Tbsp. oil. Pour 1 Tsp. batter per fritter into skillet, cooking several fritters at one time, but not overcrowding them. Cook 1 minute, then turn fritters and lightly flatten with a spatula; cook 1 to 2 additional minutes or until browned on both sides. Repeat with remaining batter, adding more oil as necessary.
    Fiber Focused
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    20 Servings



    • Serving Size

      3 fritters


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      210mg
      4%

    Ingredients

    all-purpose flour
    1 3/4 cup

    baking powder
    2 tsp

    cumin
    1/2 tsp

    salt
    2 tsp

    black pepper
    1/2 tsp

    egg whites (lightly beaten)
    4

    salsa
    1 cup

    black beans (16-ounce, rinsed and drained)
    2 can

    vegetable oil (plus extra if needed)
    1 tbsp

  • Country Stuffed Summer Squash

    Country Stuffed Summer Squash

    How to Make Country Stuffed Summer Squash

    Buy the 4-Ingredient Diabetes Cookbook, 2nd edition, here.


    5 min prep time


    35 min cook time


    4servings


    1 squash half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Scoop out and coarsely chop the squash pulp.
    3. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray and add the squash pulp and bell pepper. Cook 4 minutes or until the pepper is tender-crisp, stirring frequently.
    4. Remove the skillet from the heat and stir in the water and margarine. Add the stuffing mix and stir gently with a fork. Spoon 1/2 cup stuffing into each squash half. Press down gently so the stuffing will adhere.
    5. Recoat the skillet with nonstick cooking spray, arrange the stuffed squash in the skillet, cover tightly, and bake 30 minutes or until the squash is tender when pierced with a fork.
    Veggie Rich
    Comfort Food
    Appetizers
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 squash half


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    large summer squash (halved lengthwise (12 ounces total; use any variety, such as yellow, scallop, or zucchini))
    2

    red or green bell pepper (chopped)
    1 cup

    water
    1/2 cup

    no-trans-fat margarine ((35% vegetable oil))
    2 tbsp

    cornbread stuffing mix (dry)
    1 cup

  • Corn, Tomato, Pea and Dill Salad

    Corn, Tomato, Pea and Dill Salad

    How to Make Corn, Tomato, Pea and Dill Salad

    Get ready for summer with this crisp and colorful salad. Serve it alongside roasted turkey or grilled fish for a well-balanced and satisfying meal.


    4servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place peas in a saucepan, and cover with water. Bring to a boil over high heat, and cook for 5 minutes or until tender. Drain. Rinse with cold water.
    2. Combine peas, corn, tomatoes, olive oil, dill, basil, salt, and pepper in a large bowl. Toss well to combine. Serve at room temperature.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      2g

    Ingredients

    Freshly ground pepper, to taste
    1

    salt, to taste
    1

    fresh basil leaves (torn)
    10

    fresh baby dill (finely chopped (about 4 Tbsps.))
    1 bunch

    cherry tomatoes (cut in half)
    1/2 cup

    sugar snap peas or English peas
    1 cup

    Extra Virgin Olive Oil
    2 tbsp

    frozen corn (thawed)
    1 cup