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  • Creamy Chicken Apple Salad

    Creamy Chicken Apple Salad

    How to Make Creamy Chicken Apple Salad

    This salad is a low-carb, power-food dynamo. Easy to prepare and packed full of good nutrition—protein from chicken, fiber from the apple, and healthy fat from the walnuts—this is a quick diabetes-friendly recipe that’s perfect for lunches and making ahead. Full of flavor and crunch—you won’t believe how easy it is! If there’s extra chicken, whip up a Chicken Caesar Salad Lunch Wrap to go with it and you’ve got a balanced meal.


    15 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the chicken, celery, green onions, apple, and walnuts

    2. In a small bowl, whisk together the mayonnaise, yogurt, lemon juice and pepper. Pour over the chicken mixture and gently stir to coat.

    3. Serve salad over your choice of lettuce leaves, bread or crackers.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Salads
    Gluten-Free
    Foodie
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      172mg
      4%

    Ingredients

    cooked chicken breast (chopped)
    2 cup

    celery (diced)
    2 stalks

    green onions (chopped)
    2

    medium Jonagold apple (finely diced)
    1

    walnuts (chopped)
    3 tbsp

    light mayonnaise
    1/4 cup

    yogurt (plain, fat-free)
    1/4 cup

    lemon (juiced)
    1/2

    black pepper
    1/8 tsp

  • Berry Crisp

    Berry Crisp

    How to Make Berry Crisp

    This delicious and mouth-watering dessert is full of antioxidant rich berries, vitamin C and fiber from the oatmeal.


    15 min prep time


    55 min cook time


    8servings


    1 wedge (1/8 of recipe)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a 9-inch pie pan with cooking spray.

    2. In a medium bowl combine the berries, lemon zest, lemon juice, 2 Tbsps. Splenda® Sugar blend, corn starch and cinnamon. Mix well and pour into pie pan.

    3. In another medium bowl, combine the oats, remaining 1 tbsp Splenda sugar blend, brown sugar blend, pecans, and margarine. Work the margarine into the dry ingredients with your hands until it is crumbly.

    4. Sprinkle the crisp topping mixture evenly over the berries. Bake for 55 minutes or until the top is brown and the fruit is bubbly. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Holidays & Entertaining
    Dessert
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 wedge (1/8 of recipe)


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      177mg
      4%

    Ingredients

    nonstick cooking spray
    1

    strawberries (sliced)
    1 lbs

    blueberries
    1 pints

    lemon juice (2 tbsp. juice, 1 tsp. zest)
    1 whole

    low-calorie sugar substitute (divided use)
    3 tbsp

    Cornstarch
    1 1/2 tbsp

    ground cinnamon
    1 tsp

    old-fashioned rolled oats
    1 cup

    brown sugar substitute
    3 tbsp

    pecans (chopped)
    1/2 cup

    trans-fat-free margarine (diced)
    4 tbsp

  • Easy Turkey Chili

    Easy Turkey Chili

    How to Make Easy Turkey Chili

    This may be the world’s easiest one-pot chili, and like any good chili, it’s very versatile. You can eat it on it’s own, serve it atop a baked sweet potato, or spread some across whole grain tortilla chips with a sprinkle of cheese, shredded lettuce, and guacamole for a healthy take on nachos. If you want to bulk up the recipe and pack in fiber, add some cooked beans or a cooked grain (brown rice, quinoa, or whatever you might have in the pantry all work great). And feel free to experiment with hot sauce, additional spices, or chopped peppers to make it your own!

    Watch How to Make Turkey Chili

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    Powered by Homemade, brought to you by Alignment Health Plans


    10 min prep time


    25 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a stock pot over high heat. Add the turkey and sauté until just cooked through, about 7-8 minutes.

    2. Add the remaining ingredients and bring to a boil. Reduce to a simmer for 15 minutes.

    3. Serve hot or cool to room temperature, then store in an airtight container in the refrigerator for up to one week or package in freezer bags in one cup increments for up to 3 months.

    Low Carb
    Mexican/Southwestern
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      658mg
      14%

    Ingredients

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    cumin
    1 tsp

    chili powder
    1 tbsp

    no-salt-added diced tomatoes
    1 14.5-ounce can

    yellow onion (peeled and diced)
    1 small

    bell pepper, any color (diced)
    1

    lean ground turkey
    1 lbs

    nonstick cooking spray
    1

  • Pumpkin-Banana Muffins

    Pumpkin-Banana Muffins

    How to Make Pumpkin-Banana Muffins

    Start your morning with a sweet, diabetes friendly treat with these pumpkin-banana muffins. Lower in carbs than store-bought muffins, pair this with a cup of coffee for the perfect start to your day.

    Add a Microwave Egg and Veggie Jar or Spinach and Egg Bites to help round out your breakfast with some veggies and protein!


    10 min prep time


    20 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line a muffin tin with liners.

    2. Mix flour, sugar, baking soda, salt, pumpkin pie spice in a large bowl.

    3. In a small bowl, mix together the eggs, pumpkin puree, oil, banana, and vanilla.

    4. Pour the wet ingredients into the dry ingredients and stir to combine. Gently fold in the walnuts.

    5. Scoop the batter into muffin tins and bake for 18-20 minutes, until a toothpick comes out clean.

    Kid Friendly
    American
    Easy Pantry Recipes
    Breakfast and Brunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        5g

        10%

    • Protein
      3g

    • Potassium
      114mg
      2%

    Ingredients

    white whole wheat flour
    1 1/2 cup

    brown sugar
    1/3 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    pumpkin pie spice
    2 tsp

    eggs
    2

    pumpkin puree
    1 cup

    canola oil
    3 tbsp

    banana(s) (mashed)
    1 small

    vanilla extract
    1 tsp

    walnuts (finely chopped)
    1/4 cup

  • Chicken Pot Pie with Phyllo

    Chicken Pot Pie with Phyllo

    How to Make Chicken Pot Pie with Phyllo

    There is nothing more comforting than chicken and veggies in a lusciously thick sauce topped with a flaky crust. The earthy aroma of this dish will fill your kitchen and call everyone to dinner. The secret to this ultimate comfort food? By using butter-flavored spray and phyllo dough we slash all the saturated fat and calories found in a typical pie crust topping. The phyllo dough topping is infinitely more interesting than a standard crust.
     


    40 min prep time


    30 min cook time


    12servings


    1 (3 × 3-inch) square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Season the diced chicken with garlic powder and freshly ground pepper and set aside. In a 2-quart saucepan, bring the chicken stock and water to a boil.

    2. Meanwhile, heat the olive oil in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.

    3. Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.

    4. Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to 1/2 cup, about 10 minutes.

    5. Meanwhile, whisk the milk, half-and-half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture to the stock, constantly stirring until thickened, but smooth. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas, and parsley, and mix well.

    6. Pour the mixture into a 9 × 13-inch pan. Set aside.

    7. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first sheet and coat with spray. Repeat this process until all 8 sheets are used.

    8. Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.

    9. Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.

    Kid Friendly
    Comfort Food
    American
    Main Dish
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 (3 × 3-inch) square


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      14g

    • Potassium
      568mg
      12%

    Ingredients

    boneless, skinless chicken breasts (diced into 1/2-inch pieces)
    1 lbs

    garlic powder
    1 1/2 tsp

    black pepper
    1 dash

    low sodium chicken broth (fat-free)
    2 cup

    water
    1/2 cup

    olive oil
    1 tsp

    cremini (baby bella) mushrooms (cut into 1/2-inch pieces (about 3 cups))
    10 oz

    garlic (finely chopped)
    1 clove

    Kosher Salt (to taste)
    1 pinch

    red potatoes (unpeeled and cut into quarters)
    1 lbs

    fresh thyme
    5 sprig

    carrots (diced into 1/2-inch pieces)
    3 med

    onion(s) (diced)
    1 large

    1% milk
    1 1/2 cup

    half-and-half
    1/2 cup

    all-purpose flour
    6 tbsp

    frozen peas
    8 oz

    parsley (minced flat leaf)
    1/2 cup

    sheets frozen phyllo dough
    8 whole

    nonstick cooking spray
    1 whole

  • Turkey Sausage and Egg Casserole

    Turkey Sausage and Egg Casserole

    How to Make Turkey Sausage and Egg Casserole

    This egg casserole is on the lighter side, using egg substitute and reduced-fat cheese.


    10 min prep time


    1 hr cook time


    10servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degree F. Coat a 9×13 baking dish with cooking spray.

    2. In a medium bowl, whisk together nonfat milk, green onions, dry mustard, salt (optional), pepper, and egg substitute.

    3. Place bread cubes and sausage on the bottom of the baking dish, pour egg mixture evenly over bread and sausage. Top with cheddar cheese.

    4. Cover pan with aluminum foil and bake for 20 minutes. Remove foil and bake for an additional 40 minutes.

    5. Remove from oven and let cool for 20 minutes, then cut into 10 equal slices.

    Low Carb
    Kid Friendly
    American
    Holidays & Entertaining
    Breakfast and Brunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      10mg
      <1%

    Ingredients

    green onions (chopped)
    1/2 cup

    nonfat milk
    2 cup

    nonstick cooking spray
    1

    mustard powder
    1/2 tsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    egg substitute
    16 oz

    whole wheat bread (cut into 1/2–inch cubes)
    4 slice

    precooked turkey breakfast sausage patties (diced)
    3

    reduced-fat, shredded cheddar cheese
    1/4 cup

  • Apple, Cranberry, and California Dates Oatmeal Bake

    Apple, Cranberry, and California Dates Oatmeal Bake

    How to Make Apple, Cranberry, and California Dates Oatmeal Bake

    This Apple, Cranberry, and Date Oat Bake is a hearty recipe perfect for any time of year. Made with old-fashioned oats, apples, and the natural sweetness of California Dates, this bake delivers a nutrient-rich dish that has no added sugar. This can be breakfast, a side dish, snack, or dessert. Plus, this oat bake is packed with fiber to keep you full and energized.


    10 min prep time


    35 min cook time


    8servings


    1 square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and lightly grease an 8×8 baking dish. 

    2. In a large bowl, combine the oats, California Dates, chopped apples, cranberries, pecans, cinnamon, nutmeg, baking powder, flour, and salt until well incorporated.

    3. Whisk in the eggs, milk, and vanilla extract.

    4. Pour the mixture into the prepared baking dish and spread evenly.

    5. Bake for 35–40 minutes, or until the oatmeal is set and golden brown on top.

    6. Let it cool for a few minutes before serving. Cut into 8 equal squares. 

    7. Refrigerate for up to five days for meal prep.

    Kid Friendly
    American
    Dessert
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 square


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      259mg
      6%

    Ingredients

    old-fashioned rolled oats
    1 cup

    skim milk
    1 cup

    apple (cored and chopped)
    1 1/2 large

    frozen cranberries
    1/2 cup

    California Dates (pitted and chopped)
    6 medium

    pecans
    1/4 cup

    all-purpose flour
    1 tbsp

    eggs
    2 large

    ground cinnamon
    1 tsp

    ground nutmeg
    1/2 tsp

    vanilla extract
    1 tsp

    baking powder
    1 tsp

    salt
    1/4 tsp

  • Veggie Mac and Cheese

    Veggie Mac and Cheese

    How to Make Veggie Mac and Cheese

    Sneak in some veggies and a serving of whole grains with this Veggie Mac and Cheese. This is a kid-approved side dish is a healthier version of the classic mac and cheese recipe. 


    25 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring water to a boil. Cook the pasta until al dente and use a spider strainer or spoon with holes to scoop the pasta out of the water and into a bowl (do not discard the water).  

    2. Add cauliflower and carrots to the same pot of boiling water and cook until they are tender, about 8–10 minutes. Drain and set aside. 

    3. In the same saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1–2 minutes to make a roux. 

    4. Gradually whisk in the milk, making sure to eliminate any lumps. Add Dijon mustard, garlic powder, kosher salt, and black pepper. Continue stirring until the mixture thickens, about 5 minutes. 

    5. Stir in the cheddar and whipped ricotta cheeses until melted and the sauce is smooth. 

    6. Add the cooked cauliflower, carrots, and pasta to the sauce and stir to combine. Serve warm. 

    Veggie Rich
    Fiber Focused
    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      543mg
      12%

    Ingredients

    whole-grain macaroni pasta
    8 oz

    cauliflower florets
    2 cup

    carrots (peeled and chopped)
    1 cup

    skim milk
    2 cup

    whole wheat flour
    2 tbsp

    olive oil
    2 tbsp

    sharp, reduced fat cheddar cheese (shredded)
    1 cup

    whipped, fat free ricotta cheese
    1/4 cup

    Dijon Mustard
    1 tsp

    garlic powder
    1/2 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Easy Perfectly Poached Chicken Breast

    Easy Perfectly Poached Chicken Breast

    How to Make Easy Perfectly Poached Chicken Breast

    Don’t let poaching chicken breasts scare you, this easy recipe makes flavorful chicken so tender it’s easy to shred. Poached chicken has a variety of uses in diabetes-friendly cooking, like shredded chicken tacos or adding some protein to a salad. The uses are endless!


    5 min prep time


    20 min cook time


    4servings


    1 4-ounce chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, combine chicken broth, onion, carrots, celery, garlic, bay leaf, salt, and black pepper. 

    2. Bring the broth to a simmer over medium heat. 

    3. Add the chicken breasts to the pot, ensuring they are submerged in the broth. 

    4. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes or until the chicken reaches an internal temperature of 165 degrees F. 

    5. Once cooked, remove the poached chicken breasts from the pot and let them rest for a few minutes. 

    6. Slice the chicken breasts or shred them using two forks. 

    Low Carb
    Kid Friendly
    Comfort Food
    American
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 4-ounce chicken breast


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      28g

    • Potassium
      484mg
      10%

    Ingredients

    boneless, skinless chicken breasts (4 oz each)
    4 whole

    low sodium chicken broth
    4 cup

    yellow onion (cut into quarters)
    1 med

    carrots (chopped)
    2 med

    celery (chopped)
    2 stalks

    garlic (smashed)
    3 clove

    bay leaves
    1 leaves

    Kosher Salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Sheet Pan Herby Salmon and Asparagus

    Sheet Pan Herby Salmon and Asparagus

    How to Make Sheet Pan Herby Salmon and Asparagus

    Sheet pan meals are quick, easy, and don’t have a lot of clean up. What could be better? This salmon and asparagus version is diabetes-friendly and packed with omega-3 fatty acids, making it a healthy choice for a weeknight meal. 


    5 min prep time


    20 min cook time


    4servings


    1 filet and 1/4 of asparagus spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 375 degrees F and cover a sheet pan with parchment paper. 

    2. In a small bowl, combine the olive oil, chopped dill, lemon zest, lemon juice, kosher salt, and pepper. 

    3. Place the salmon filets and asparagus on a sheet pan and spoon the herb mixture on top of each filet.  

    4. Bake until the salmon is cooked to an internal temperature of 145 degrees F, about 20 minutes and the asparagus is tender. 

    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet and 1/4 of asparagus spears


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        1g

        2%

    • Protein
      15g

    • Potassium
      280mg
      6%

    Ingredients

    olive oil
    2 tbsp

    fresh dill (chopped)
    1 tbsp

    lemon (zest and juice)
    1 whole

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1 pinch

    salmon (5 oz each)
    4 filets

    asparagus (cut into long spears)
    1 bunch