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  • Creamy Coriander Chicken & Cauliflower Skillet

    Creamy Coriander Chicken & Cauliflower Skillet

    How to Make Creamy Coriander Chicken & Cauliflower Skillet

    This delicious Very-Low-Carb Meal Pattern cauliflower skillet will be a new family favorite. A creamy sauce packed with low-carb veggies and protein delivers high taste and nutrition!


    5 min prep time


    15 min cook time


    4servings


    2 cups of chicken and veggies

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    Step-By-Step Instructions:

    1. Preheat a small saucepan over medium-high heat. Once the pan is hot, add 1 Tbsp oil and flour. Cook, whisking constantly, until lightly golden, about 1 minute.

    2. Slowly whisk in broth and coriander. Bring to a boil, then reduce heat and simmer until thickened, 2–3 minutes. Remove sauce from heat and stir in the yogurt. Set aside.

    3. Preheat an oven-proof skillet over medium heat. Add remaining oil, chicken, cauliflower, mushrooms, and spices. Cook, stirring occasionally, until veggies have softened and chicken is cooked through, 6–7 minutes.

    4. Preheat the oven to broil on high. Position the rack in the upper third of the oven.

    5. When the chicken is done, add sauce to the skillet and stir to combine. 

    6. Top skillet with cheese and place in the oven. Broil until the cheese is melted and bubbly, 3–5 minutes. Serve garnished with cilantro.

    Low Carb
    Indian
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups of chicken and veggies


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      924mg
      20%

    Ingredients

    olive oil (divided)
    2 tbsp

    all-purpose flour
    1 tbsp

    no-salt-added chicken broth
    1 cup

    ground coriander
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    chicken breasts (diced)
    16 oz

    cauliflower florets
    4 cup

    cremini (baby bella) mushrooms (thinly sliced)
    8 oz

    chili powder
    1 tbsp

    cumin
    1/4 tsp

    nonfat mozzarella cheese (shredded)
    3/4 cup

    fresh cilantro (chopped)
    1/4 cup

  • Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    How to Make Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Bring a taste of summer to your table with these tasty dishes that fit the Very-Low-Carbohydrate Meal Pattern. This dish is a perfect blend of sweet, spicy, and creamy flavors, making it a delightful meal for any occasion.


    15 min prep time


    20 min cook time


    4servings


    6oz chicken, ½ cup peach/peppers, 2 cups salad

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    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Pat the chicken thighs dry with paper towels. Season both sides with pepper.

    3. Heat a large ovenproof skillet over medium-high heat. Add olive oil and swirl to coat. Place the chicken in the skillet and sear on one side until golden brown, about 5–6 minutes. Flip the chicken, then remove the skillet from heat.

    4. Arrange the peach slices and diced jalapeños around the chicken in the skillet.

    5. Drizzle with lemon juice, zest, and sugar-free syrup. Transfer the skillet to the oven and bake for 15–18 minutes, or until the chicken is fully cooked (165 degrees F internal temperature).

    6. Meanwhile, in a medium bowl, whisk together minced garlic, mayonnaise, apple cider vinegar, Dijon mustard, and dried basil.

    7. Add sliced artichoke hearts and avocado to the bowl with the dressing. Toss gently to coat. Add spring mix and toss again to combine.

    8. Divide the salad among plates. Top with roasted chicken and caramelized peaches.

    Veggie Rich
    Caribbean
    Salad Dressings & Condiments
    Salads
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      6oz chicken, ½ cup peach/peppers, 2 cups salad


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      203mg
      4%

    Ingredients

    boneless skinless chicken thighs
    1 1/2 lbs

    black pepper
    1/2 tsp

    olive oil
    2 tsp

    peaches (halved, pitted, and sliced)
    2 small

    jalapeño pepper (seeded and finely diced)
    2 whole

    lemon (zested and juiced)
    1 whole

    sugar-free maple-type syrup
    1 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    Dijon Mustard
    1 tsp

    dried basil
    1 tsp

    marinated artichoke hearts (drained and sliced)
    4 oz

    avocado (halved, pitted, and sliced)
    1/2 whole

    spring mix salad
    5 oz

  • Spiced Ginger Carrot Soup

    Spiced Ginger Carrot Soup

    How to Make Spiced Ginger Carrot Soup

    This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it’s the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.


    15 min prep time


    20 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

    2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

    3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

    4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

    5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
      Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

    6. Stir in the coconut milk and season the soup with salt and pepper to taste.

    7. Let the soup simmer for a few more minutes to heat through.

    8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.

    Veggie Rich
    Low Carb
    Caribbean
    Asian
    Soup
    Vegetarian
    Vegan
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      231mg
      5%

    Ingredients

    carrots (peeled and chopped)
    1 lbs

    onion(s) (chopped)
    1 whole

    garlic (minced)
    2 clove

    olive oil
    2 tbsp

    fresh ginger (grated)
    2 tbsp

    ground coriander
    1 tsp

    ground turmeric
    1/4 tsp

    salt
    1/4 tsp

    low sodium vegetable broth
    4 cup

    lite coconut milk (unsweetened)
    1 cup

    fresh cilantro (for garnish)
    1

  • Asparagus and Bok Choy Frittata

    Asparagus and Bok Choy Frittata

    How to Make Asparagus and Bok Choy Frittata

    Perfect for breakfast, brunch, or even dinner, our Asparagus and Bok Choy Frittata is a flavorful and diabetes-conscious dish designed to delight your taste buds with minimal effect on your blood glucose (blood sugar). This frittata combines the freshness of asparagus and the mild crunch of bok choy with protein-packed eggs, creating a balanced and nutritious meal for those with diabetes. Packed with essential nutrients, this frittata is a delicious addition to your diabetes-friendly menu, offering a satisfying culinary experience.


    5 min prep time


    10 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large ovenproof skillet over medium heat.

    2. Add oil, asparagus, bok choy, salt, and pepper to the skillet. Cook, stirring occasionally, until veggies soften, 2–3 minutes.

    3. Crack the eggs into a large bowl and whisk to combine.

    4. Preheat the oven to broil.

    5. Reduce heat to low and pour the egg mixture into the skillet. Gently lift the cooked eggs around the edge with a spatula until the sides are firm but the top is still runny, 3–4 minutes.

    6. Sprinkle cheese over the frittata. Place the skillet in the oven and broil until the top is set and the cheese is melted, 1–2 minutes. Slice into six equal pieces.

    Low Carb
    Italian
    American
    One Pot
    Main Dish
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      395mg
      8%

    Ingredients

    olive oil
    2 tbsp

    asparagus (chopped into bite-size pieces)
    1 bunch

    baby bok choy (chopped)
    1 head

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    egg substitute
    2 cup

    reduced-fat mozzarella (shredded)
    2/3 cup

  • Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas

    How to Make Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas is a classic and comforting dish that fits the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it is a good choice for those who are mindful of their blood pressure. Tender turnip greens are simmered with onions, garlic, and a touch of vinegar, then served alongside creamy black-eyed peas seasoned with smoked paprika and thyme. It’s a flavorful and hearty meal that captures the essence of Southern cuisine.


    10 min prep time


    40 min cook time


    4servings


    ½ cup greens and ¼ cup beans

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    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet or pot over medium heat. Add the diced onion and sauté for 3–4 minutes until softened. Add garlic and cook for 1 minute until fragrant.

    2. Stir in the chopped turnip greens, ¼ tsp smoked paprika, red pepper flakes, and ¼ tsp black pepper. Add 1 cup vegetable broth and bring to a simmer. 

    3. Cover and cook for 15–20 minutes, stirring occasionally, until the greens are tender. Stir in the apple cider vinegar just before serving.

    4. In another skillet, heat 1 Tbsp olive oil over medium heat. Add remaining diced onion and sauté for 3–4 minutes until softened. 

    5. Stir in black-eyed peas, diced tomato, ½ tsp smoked paprika, cayenne pepper, and 1/4 black pepper. Add 1 cup vegetable broth and simmer for 10–15 minutes, stirring occasionally, until the flavors meld and the liquid slightly reduces.

    6. Divide the turnip greens and black-eyed peas among 4 plates or bowls. Garnish with fresh parsley and a dash of hot sauce if desired.

    Comfort Food
    American
    Vegetarian
    Vegan
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup greens and ¼ cup beans


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      373mg
      8%

    Ingredients

    olive oil (divided)
    2 tbsp

    yellow onion (diced, divided use)
    2 small

    garlic (minced)
    2 clove

    turnip greens (washed and chopped (or about 8 cups packed))
    1 lbs

    smoked paprika (divided)
    3/4 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    black pepper (divided)
    1/2 tsp

    low sodium vegetable broth (divided)
    2 cup

    Apple Cider Vinegar
    1 tbsp

    cooked black-eyed peas (drained and rinsed)
    1 cup

    tomato (diced)
    1 small

    cayenne pepper
    1/4 tsp

    fresh parsley (chopped)
    2 tbsp

    hot sauce
    1/4 tsp

  • Crumbled Tofu Taco Lettuce Wraps

    Crumbled Tofu Taco Lettuce Wraps

    How to Make Crumbled Tofu Taco Lettuce Wraps

    Delight in the vibrant and flavorful Crumbled Tofu Taco Lettuce Wraps, a fresh twist on a classic that fits the Vegan Meal Pattern. Crumbled tofu is seasoned with zesty taco spices and wrapped in crisp lettuce leaves, topped with fresh veggies. It’s a light and tasty low-carb meal that’s perfect for any time of the day.


    7 min prep time


    12 min cook time


    4servings


    3 lettuce wraps, 3/4 cup filling

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    Step-By-Step Instructions:

    1. Zest and juice lime into a small bowl and set aside.

    2. Preheat a skillet over medium-high heat. Once the skillet is hot, add oil and swirl to coat the bottom. Add the onion and cook, stirring often, until soft and golden, 2–3 minutes.

    3. Crumble the tofu with your fingers into the skillet. Add lime mixture, bell pepper, chili powder, cumin, oregano, garlic powder, onion powder, salt, and pepper. Stir to combine. 

    4. Cook, stirring often, until tofu turns golden brown and veggies soften, 8–10 minutes.

    5. Separate the lettuce into leaves. Pile leaves in stacks of two per wrap onto plates. Fill each wrap with tofu, salsa, and cilantro.

    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Vegan
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 lettuce wraps, 3/4 cup filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      226mg
      5%

    Ingredients

    lime
    1 whole

    yellow onion (diced)
    1/2 cup

    extra firm tofu (drained and pressed)
    14 oz

    red bell pepper (small diced)
    1 whole

    yellow bell pepper (small diced)
    1 small

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    dried oregano
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    butter lettuce (leaves removed)
    1 head

    salsa
    1/2 cup

    fresh cilantro (chopped)
    1/4 cup

  • Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    How to Make Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Indulge in the rich flavors of the season with our diabetes-friendly stuffed mushrooms paired with a refreshing salad. This Very-Low-Carbohydrate Meal Pattern dish is delicious and packed with nutrients, making it a perfect choice for a healthy meal.


    10 min prep time


    30 min cook time


    4servings


    1 stuffed mushroom, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.

    2. Remove the stems and scrape out the gills from the portobello mushroom caps. Lightly spray the caps with olive oil and place them on the baking sheet, open side up.

    3. Heat a non-stick skillet over medium heat. Add the ground turkey and diced onion. Cook, breaking up the turkey, until no longer pink (about 5–6 minutes). Add the minced garlic and cook for 1 additional minute.

    4. Stir in the diced tomatoes, oregano, smoked paprika, salt, and pepper. Mix well and cook for another 3–4 minutes.

    5. Divide the turkey mixture evenly among the mushroom caps. Bake for 15–20 minutes, or until the mushrooms are tender and the filling is heated through.

    6. In a large bowl, combine the baby spinach, crumbled feta, toasted pecans, cucumber, and cherry tomatoes.

    7. In a small bowl, whisk together the balsamic vinegar, olive oil, and Dijon mustard. Drizzle the dressing over the salad and toss to coat evenly.

    8. Serve one stuffed mushroom cap with salad on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed mushroom, 2 cups salad


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      34g

    • Potassium
      1285mg
      27%

    Ingredients

    Portobello mushrooms (caps only)
    4 large

    lean ground turkey (99% lean)
    1 lbs

    onion(s) (finely diced)
    1 small

    garlic (minced)
    2 clove

    diced tomatoes (no salt added, drained if canned)
    7 1/2 oz

    dried oregano
    1/2 tsp

    smoked paprika
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil spray
    1 whole

    baby spinach
    5 oz

    reduced-fat feta cheese (crumbled)
    1/4 cup

    pecans (chopped)
    1/4 cup

    English cucumber(s) (thinly sliced)
    1/2 whole

    cherry tomatoes (halved)
    1 cup

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    Dijon Mustard
    1 tsp

  • Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    How to Make Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Elevate your weeknight dinners with these Sheet Pan Cheesy Mini Meatloaves made with a colorful medley of bell peppers and onions. This Very-Low-Carbohydrate Meal Pattern recipe is not only easy to prepare, it’s packed with flavor and nutrients, making it a perfect choice for a healthy and satisfying dinner the whole family will enjoy.


    10 min prep time


    20 min cook time


    4servings


    3 meatloaves, ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Line a large baking sheet pan with aluminum foil.

    2. Place turkey, egg, breadcrumbs, half of the Italian seasoning, and black pepper in a medium bowl. Mix with your hands until the meatloaf mixture is well combined.

    3. Form the beef mixture into 12 short logs, approximately 3-inches long. Transfer to one half of the baking sheet.

    4. Spread the bell peppers and onion on the unused side of the baking sheet. Drizzle the vegetables with oil, sprinkle with the remaining seasoning, and toss to coat evenly. Arrange them in a single layer.

    5. Place the baking sheet in the oven and roast, stirring the vegetables midway, until the meatloaves are nearly cooked and the vegetables are tender when pierced with a fork, about 15–20 minutes.

    6. Take the baking sheet out of the oven when the meatloaves are almost done. Lay slices of cheese on top of each meatloaf. Return the sheet to the oven and bake until the meatloaves are fully cooked and the cheese has melted, about 2–3 more minutes.

    Low Carb
    Kid Friendly
    American
    One Pot
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatloaves, ½ cup vegetables


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      43g

    • Potassium
      561mg
      12%

    Ingredients

    fat-free ground turkey
    1 lbs

    eggs
    1 whole

    panko bread crumbs
    1/2 cup

    Italian seasoning (divided)
    2 tsp

    black pepper
    1/2 tsp

    green bell pepper (sliced)
    2 whole

    red onion (sliced)
    1 med

    olive oil
    2 tbsp

    block fat free mozzarella cheese (cut into 12 slices)
    6 oz

  • Slow Cooker Butter Chicken with Vegetables on Brown Rice

    Slow Cooker Butter Chicken with Vegetables on Brown Rice

    How to Make Slow Cooker Butter Chicken with Vegetables on Brown Rice

    Slow Cooker Butter Chicken with Vegetables on Brown Rice is a comforting and aromatic dish. Tender chicken is slow-cooked with a rich, creamy tomato sauce, mixed vegetables, and warm spices, then served over nutritious brown rice. It’s a perfect blend of flavors and textures, ideal for a cozy Dietary Approaches to Stop Hypertension (DASH) Meal Pattern dinner, meaning it’s a good choice for people who are mindful of their blood pressure. 


    10 min prep time


    4 hr cook time


    4servings


    1 ½ cups chicken, ½ cup rice

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    Step-By-Step Instructions:

    1. In a large skillet, heat olive oil over medium heat. Add onion and sauté for 3–4 minutes until softened. Stir in garlic, ginger, garam masala, cumin, coriander, turmeric, and cayenne pepper. Cook for 1 minute until fragrant.

    2. Transfer the onion mixture to the slow cooker. Add chicken, carrots, zucchini, crushed tomatoes, coconut milk, and salt. Stir to combine.

    3. Cover and cook on low for 6–8 hours or high for 3–4 hours until the chicken is tender and fully cooked.

    4. Once the chicken is cooked, stir in Greek yogurt to create a creamy sauce.

    5. Divide the cooked brown rice among 4 bowls or plates. Spoon the butter chicken and vegetables over the rice. Garnish with fresh cilantro.

    Indian
    Slow Cooker
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups chicken, ½ cup rice


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      34g

    • Potassium
      1089mg
      23%

    Ingredients

    olive oil
    1 tsp

    onion(s) (finely diced)
    1 med

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    garam masala
    2 tsp

    cumin
    1 tsp

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    cayenne pepper
    1/4 tsp

    boneless, skinless chicken breasts (cut into bite-sized pieces)
    1 lbs

    carrots (medium diced)
    2 med

    zucchini (medium diced)
    1 med

    no-salt-added crushed tomatoes (canned or fresh)
    1 cup

    lite coconut milk
    1/2 cup

    salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    cooked brown rice
    2 cup

    fresh cilantro (chopped)
    2 tbsp

  • Seared Barbecue Tempeh Salad

    Seared Barbecue Tempeh Salad

    How to Make Seared Barbecue Tempeh Salad

    Savor the bold and smoky flavors of this Seared Barbecue Tempeh Salad, a vibrant dish that fits the Vegan Meal Pattern. Grilled tempeh is marinated in a zesty barbecue sauce and served over a fresh bed of greens, topped with crunchy vegetables and a tangy dressing. It’s a perfect blend of textures and flavors, ideal for a satisfying vegan meal.


    10 min prep time


    5 min cook time


    4servings


    3 cups veggie salad, 1/2 cup tempeh and peppers

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    Step-By-Step Instructions:

    1. Slice tempeh crosswise into thin strips and place in a medium bowl. Add bell peppers and barbecue sauce to the bowl with the tempeh and gently stir to coat.

    2. Preheat a large skillet over medium-high heat.

    3. Once the skillet is hot, add oil and swirl to coat the bottom. Add tempeh and bell peppers in a single layer and cook, flipping once, until tempeh is browned and warmed through, 4–5 minutes. Remove from heat.

    4. To assemble the salads, divide romaine, cucumber, and tomatoes between plates or bowls. Top with barbecue tempeh and peppers, and drizzle with dressing.

    American
    Salads
    Vegetarian
    Vegan
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups veggie salad, 1/2 cup tempeh and peppers


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      874mg
      19%

    Ingredients

    tempeh (8 oz)
    1 package

    red bell pepper (thinly sliced)
    1 whole

    barbecue sauce (no sugar added)
    3 oz

    olive oil
    2 tsp

    romaine lettuce (chopped)
    1 head

    English cucumber(s) (thinly sliced into half-moons)
    1 whole

    cherry tomatoes (halved)
    1 cup

    fat-free Catalina salad dressing
    1/3 cup