Author: god

  • Roasted Sweet Potatoes with Lemon-Dill Yogurt Sauce

    Roasted Sweet Potatoes with Lemon-Dill Yogurt Sauce

    How to Make Roasted Sweet Potatoes with Lemon-Dill Yogurt Sauce

    Sweet potatoes have plenty of nutrients and fiber, making them a great option for a starchy vegetable. Try this simple recipe of roasting sweet potatoes and pairing it with a tangy lemon-dill yogurt sauce.


    5 min prep time


    25 min cook time


    4servings


    4 wedges and approximately 2 Tbsp yogurt sauce

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    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.

    2. Toss the sweet potato wedges with olive oil. Bake for 20–25 minutes, until tender, tossing halfway.

    3. Meanwhile, zest and juice the lemon into a small bowl. Add garlic, yogurt, dill, salt, and pepper.

    4. Drizzle yogurt sauce over the wedges and serve.

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    Nutrition facts

    4 Servings



    • Serving Size

      4 wedges and approximately 2 Tbsp yogurt sauce


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      442mg

      9%

    Ingredients

    sweet potatoes (peeled and sliced into 8 wedges )
    2 large

    olive oil
    1 tbsp

    lemon
    1 small

    garlic (minced)
    2 clove

    Plain Nonfat Greek yogurt
    1/2 cup

    fresh dill (minced)
    1/8 cup

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Brown rice

    Brown rice

    How to Make Brown rice

    Nutrition information for 1/2 cup of cooked long-grain brown rice


    1serving


    1/2 cup

    Print Recipe >
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    Nutrition facts

    1 Serving



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      108

    • % Daily value*

    • Total Fat
      0.9g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      22.4g

      8%

      • Dietary Fiber
        1.8g

        6%
      • Total Sugars
        0.3g

    • Protein
      2.5g

    • Potassium
      42mg

      <1%

    Ingredients

    Brown rice
    1 package

  • Wheat bread

    Wheat bread

    How to Make Wheat bread

    Nutrition information for 1 slice (1 oz.) of wheat bread


    1serving


    1 slice

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    Nutrition facts

    1 Serving



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      78

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      151mg

      7%

    • Total Carbohydrate
      14.3g

      5%

      • Dietary Fiber
        1.2g

        4%
      • Total Sugars
        1.8g

    • Protein
      3g

    • Potassium
      53mg

      1%

    Ingredients

    Wheat bread
    1 package

  • Spinach Artichoke Stuffed Portobellos

    Spinach Artichoke Stuffed Portobellos

    How to Make Spinach Artichoke Stuffed Portobellos

    These spinach artichoke stuffed portobellos are sure to be a crowd pleaser. Whether serving them as a main dish or impressing friends at a party, this recipe is both diabetes- and vegetarian-friendly.


    10 min prep time


    40 min cook time


    4servings


    2 mushroom caps

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    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F and line a baking sheet with foil. Place mushrooms stem side down and brush with 1 tablespoon of oil.

    2. Place mushrooms in the oven and bake for 10 minutes.

    3. Meanwhile, heat a large skillet over medium heat. Add remaining oil, garlic, and onion. Cook, stirring occasionally, until onion softens, 3–4 minutes.

    4. Stir in spinach, artichokes, cream cheese, and broth or water until the spinach is creamy and smooth.

    5. Once the mushrooms are soft, remove from the oven and spoon the filling into the mushrooms. Top with shredded cheese. Bake for another 10 minutes, until the cheese is melted.

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    Nutrition facts

    4 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    Ingredients

    Portobello mushrooms (stems removed and gills scraped out)
    8 whole

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    yellow onion (small diced)
    1/2 med

    frozen spinach (thawed, drained, and squeezed)
    10 oz

    jarred artichoke hearts in brine (drained)
    4 oz or 1/2 cup

    light cream cheese
    6 oz

    water
    1/4 cup

    mozzarella cheese (shredded)
    4 oz

  • Family Style Chicken Pot Pie

    Family Style Chicken Pot Pie

    How to Make Family Style Chicken Pot Pie

    Make mealtime easier with a family style serving of this comfort classic. Add aromatics (celery, onion, carrots, herbs) to the water before boiling the chicken to increase the flavor and create a quick stock. Adding blended veggies into the sauce creates creaminess without adding fat or flour.

    Watch the Pot Pie Cooking Class Video

    Powered by Homemade, brought to you by Alignment Health Plans


    35 min prep time


    25 min cook time


    4servings


    1/4 slice of pot pie

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    Step-By-Step Instructions:

    1. For the crust: Mix the flour and salt together in a bowl. Add the fat and cut into the flour using two knives until pea sized in shape. Gently mix in 4 tbsp ice water. If needed, add a tbsp more water at a time until the dough just comes together but is not sticky. Wrap the dough in plastic wrap and flatten into a disk. Chill for at least 30 minutes.

    2. Add the chicken to a large pot and cover with water. Season with pepper and bring to a boil. Cover and reduce to a simmer. Cook until an internal temp of 165 F is reached with a food thermometer, about 15 minutes. Transfer the breasts from the pot to a bowl and shred using two forks.

    3. For the filling: Preheat the oven to 400 F. Heat the oil in a large pot over medium heat. Add the carrots, celery, onions and parsnips. Heat until softened and lightly browned. If the pan gets too dry while the vegetables cook then add water as needed.

    4. Add the garlic and heat until fragrant, about 1 minute. Add the stock and water. Increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes.

    5. Turn off heat and transfer 2 1/2 cups of the mixture to a blender. Blend until smooth and return to the pan. Add the chicken and herbs. Mix until everything is fully incorporated. Season with pepper.

    6. Transfer to a deep pie dish. Remove the crust from the fridge. Whisk the egg and water together to create an egg wash.

    7. On a lightly floured surface, roll out the dough to a 10-inch circle. Use festive cookie cutters to make 3 small or 1 large cutout towards the center of the dough. Use a small drop of egg wash to glue the shapes to the top of the dough.

    8. Top the filling with the crust and crimp the edges to seal. Brush the top with egg wash and bake for 20-25 minutes or until the crust is golden brown.

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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 slice of pot pie


    • Amount per serving



      Calories





      407


    • Sodium
      418mg

      18%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        6.5g

        23%
      • Added Sugars
        0.5g

        1%

    • Protein
      33g

    Ingredients

    whole wheat flour (for the crust)
    1 cup

    Kosher Salt (for the crust)
    1/4 tsp

    ice water (for the crust)
    4 tbsp

    vegan buttery stick (cubed and chilled, for the crust)
    4 1/2 tbsp

    eggs (plus 1 tsp water, for the crust)
    1 whole

    boneless, skinless chicken breasts
    16 oz

    olive oil
    2 tsp

    carrots (peeled and chopped)
    2 med

    celery (sliced)
    2 stalks

    yellow onion (chopped)
    1 small

    parsnips (peeled and chopped)
    1 whole

    garlic (minced)
    3 clove

    water
    1/2 cup

    low sodium chicken broth
    1 1/2 cup

    fresh sage (minced)
    1 tbsp

    fresh thyme (minced)
    1

  • Cider Braised Chicken

    Cider Braised Chicken

    How to Make Cider Braised Chicken

    The perfect dish to feed a crowd when it’s cold outside. Apples and chard add flavor plus fiber and the yogurt adds creaminess and acidity to the sauce. The best part, this dish is made in one pot and finished in under 45 minutes.

    Watch how to make cider braised chicken


    15 min prep time


    35 min cook time


    4servings


    1 thigh and ~ 1/3 cup sauce mixture

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    Step-By-Step Instructions:

    1. Heat bacon in a Dutch oven over medium heat, stirring frequently. Remove to a dish once fully cooked and golden brown.

    2. Drain the fat from the pan and add the oil. Increase the heat to medium-high and add the chicken thighs. Sear each side until browned but not cooked through, about 2 minutes each side.

    3. Remove the thighs to the dish with the bacon. Add the shallot and garlic. Heat until fragrant, about 2 minutes.

    4. Add the vinegar, broth, mustard, pepper and thyme. Use the back of a spoon to scrape up any browned bits stuck to the bottom of the pan.

    5. Stir in the apples and chard. Add the thighs and bacon back into the pot. Make sure the chicken is covered in liquid.

    6. Bring to a boil and then reduce the heat to a simmer. Cover and cook for 20 minutes and the chicken reaches 165 F on a thermometer.

    7. Turn off the heat and stir in the yogurt. Enjoy!

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    Nutrition facts

    4 Servings



    • Serving Size

      1 thigh and ~ 1/3 cup sauce mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      480mg

      10%

    Ingredients

    bacon (chopped)
    1 slice

    olive oil
    1 tsp

    boneless skinless chicken thighs
    1 lbs

    shallots (diced)
    1 whole

    garlic (minced)
    1 clove

    Pink Lady apple (sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    low sodium chicken broth
    1 cup

    Dijon Mustard
    1 tbsp

    black pepper
    1/4 tsp

    fresh thyme (chopped)
    2 tsp

    swiss chard (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    2 tbsp

  • Shrimp Creole and Cauliflower Grits

    Shrimp Creole and Cauliflower Grits

    How to Make Shrimp Creole and Cauliflower Grits

    In this twist to classic grits, corn is swapped out for cauliflower and white beans for a creamy alternative that pairs perfectly with the spice in the shrimp. You can swap out the chicken stock with a quick homemade stock using the shrimp shells. Consider buying Cajun seasoning (typically a mix of chili pepper, smoked paprika, cayenne, garlic, onion, salt, pepper, and herbs) to cut down on prep time—and it works as a great seasoning for vegetables. If purchasing, a salt-free Cajun seasoning is recommended.

     

    Watch how to make shrimp creole and cauliflower grits

     


    10 min prep time


    30 min cook time


    4servings


    1 1/2 cups grits and 1 cup creole

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    Step-By-Step Instructions:

    1. For the grits: Heat oil in a medium pot over medium-high heat. Add the cauliflower and cook until softened and lightly browned, about 10 minutes. Add the garlic and heat until fragrant, about 1 minute.

    2. Add the beans, broth, and water. Cook for 5 minutes. Turn off the heat. Add the Parmesan and onion powder. Using a masher or blender, mix until just creamy with a little texture remaining. Add more water as needed. Season with pepper. Cover to keep warm until serving.

    3. For the shrimp: Pat the shrimp dry with a paper towel. Heat 1½ tsp oil in a large skillet over medium-high heat and add the shrimp in a single layer. Lightly sear on one side until curled and lightly charred. Remove shrimp to a plate and add the remaining oil to the pan.

    4. Add the celery, onion, and bell pepper to the pan. Reduce heat to medium and cook, stirring occasionally until tender but not overly browned, about 7 minutes. If the pan gets too dry while the vegetables cook, add water as needed.

    5. Add the garlic and seasoning and heat until fragrant, about 1 minute. Add the tomatoes, broth, and bay leaf. Use a spoon to scrape any bits stuck to the bottom of the pan. Bring to a boil and then reduce heat to a simmer. Cook for 10 minutes until thickened, stir frequently to prevent the bottom from burning.

    6. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    7. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups grits and 1 cup creole


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      130mg

      43%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      1100mg

      23%

    Ingredients

    green onion (scallion) (sliced, for garnish)
    1 stalks

    cauliflower (trimmed and grated)
    approximately 2 lbs.

    olive oil (for grits)
    2 tsp

    garlic (minced, for grits)
    1 clove

    low-sodium white beans (drained and rinsed)
    1/2 can

    lower-sodium chicken broth
    1/2 cup

    water
    1/2 cup

    finely grated parmesan cheese (optional)
    1 tbsp

    onion powder
    1/2 tsp

    olive oil (divided, for grits)
    1 tbsp

    large shrimp (peeled and deveined)
    1 lbs

    celery (diced)
    2 stalks

    yellow onion (diced)
    1 small

    green bell pepper (diced)
    1 whole

    garlic powder (minced, for grits)
    3 cloves

    salt-free Creole seasoning
    2 tsp

    canned diced tomatoes
    14 oz

    low sodium chicken broth (for grits)
    1 cup

    bay leaves
    1 leaves

    Worcestershire sauce
    1 tsp

  • Dairy-Free Loaded Nachos

    Dairy-Free Loaded Nachos

    How to Make Dairy-Free Loaded Nachos


    10 min prep time


    10 min cook time


    6servings


    5 nachos

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    Step-By-Step Instructions:

    1. Turn oven to broil, 500 degrees F.
    2. Mix all the vegetables in a bowl, season with salt, pepper, and cumin.
    3. Set a sheet of parchment paper on top of an oven safe tray add all the tortilla chips
    4. Remove excess liquid from the vegetable mixture and place them on top of the tortilla chips.
    5. Top everything with both Daiya “cheeses” and broil for 5 minutes. Ensure sure it doesn’t burn.
    6. Remove from oven – let cool for 5-10 minutes – share and enjoy with family and friends!
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    Nutrition facts

    6 Servings



    • Serving Size

      5 nachos


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      440mg

      9%

    Ingredients

    roma (plum) tomatoes (finely diced)
    3

    white onion (finely diced)
    1/4 med

    garlic (finely diced)
    1 clove

    jalapeño pepper (roasted and finely diced)
    1

    ripe lemon (juiced)
    1

    canned chickpeas (drained and rinsed)
    14 oz

    canned black beans (drained and rinsed)
    14 oz

    frozen corn
    2/3 cup

    fresh cilantro (finely chopped)
    2 tbsp

    salt
    1/4 tsp

    black pepper (or more to flavor)
    1 tsp

    ground cumin
    1 tsp

    smoked paprika
    1 tsp

    dairy-free shredded mozzarella cheese
    1/2 cup

    dairy-free shredded cheddar cheese
    1/2 cup

    tortilla chips
    30

  • Creamy Pumpkin Pasta

    Creamy Pumpkin Pasta

    How to Make Creamy Pumpkin Pasta

    This creamy pumpkin pasta is a comforting diabetes-friendly meal for a brisk autumn night. This high fiber recipe is vegetarian, but you can try adding a lean protein like chicken for more protein. Plus, the leftovers make an easy meal the next day!


    10 min prep time


    25 min cook time


    12servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large skillet over medium heat. Add the oil, onion, and garlic. Cook, stirring often, until the onion softens, 4–5 minutes.

    2. Add the pumpkin, broth, cream, and spices. Cook, stirring occasionally, until thickened and heated through, about 10 minutes. 

    3. Meanwhile, cook the pasta according to the package directions.

    4. Toss the cooked pasta with the sauce and top with grated cheese and parsley.

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    Nutrition facts

    12 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      178mg

      4%

    Ingredients

    olive oil
    3 tbsp

    yellow onion (diced)
    1 whole

    pumpkin puree
    1 1/2 cup

    garlic (minced)
    2 clove

    skim milk
    1/2 cup

    vegetable broth
    3/4 cup

    white pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    whole-wheat rotini pasta
    12 oz

    Kosher Salt
    1 tsp

    Parmesan cheese
    1 tbsp

    fresh parsley (chopped)
    2 tbsp

  • Breakfast Pizza

    Breakfast Pizza

    How to Make Breakfast Pizza

    Breakfast + pizza. Is there any better duo? Try a cauliflower pizza crust as a base in this veggie-packed egg scramble recipe. Whether you’re whipping it up for a tasty breakfast or using it as a “I want breakfast for dinner,” recipe, you’re sure to love every bite!


    15 min prep time


    35 min cook time


    4servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook turkey bacon according to package instructions. Let cool then tear or chop into pieces. Set aside.

    2. Preheat oven to 425 degrees F.

    3. Meanwhile, sauté onions, peppers, and collard greens in olive oil over medium high heat until softened, 10 minutes. Add chopped spinach. Stir to incorporate and cook until wilted.

    4. In a bowl, beat eggs and egg whites. Into the same sauté pan with the onions and peppers, add eggs and mix into the vegetables. Cook until they are softly scrambled, meaning they are not fully cooked. They will finish cooking in the oven.

    5. Remove from heat and add turkey bacon pieces and ½ cup cottage cheese. Mix well.

    6. Remove the CAULIPOWER Plain Pizza Crust from the freezer and spread the cottage cheese on like you would a pizza sauce. Spread to the edges for best flavor.

    7. Spread the egg mixture on top of the cottage cheese. Sprinkle scallions evenly over the pizza.

    8. Bake directly on the oven rack for 15 minutes, or until the crust is crispy.

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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      140g

      179%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      120mg

      40%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      17g

    • Potassium
      420mg

      9%

    Ingredients

    cauliflower pizza crust
    1 whole

    turkey bacon, lower in sodium
    3 slice

    olive oil
    2 tbsp

    onion(s) (chopped)
    1 med

    red bell pepper (chopped)
    1 med

    black pepper
    1/4 tsp

    collard greens (stemmed, chopped, and cleaned)
    large bunch

    spinach (chopped)
    1 cup

    eggs (beaten)
    2 large

    egg whites (beaten)
    3 large

    green onion (scallion)
    2 stalks

    cottage cheese (divided)
    1 cup