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Category: Recipe

  • Dill Freekah and Roasted Carrot Salad

    Dill Freekah and Roasted Carrot Salad

    How to Make Dill Freekah and Roasted Carrot Salad

    Freekeh is a roasted young, green wheat grain. It has a significant amount of fiber. Lucky for our health and taste buds, it’s becoming more readily available everywhere and can easily be purchased online. However, if you don’t have freekeh, you can make this recipe with 2 1/2 cups of any other cooked whole grain, such as bulgur wheat, brown rice, or barley. Whether made with freekeh or another grain, this recipe is designed to be served as a salad. But it’s equally tasty served at room temperature or warm as a side dish, if you prefer.


    18 min (plus chilling time) prep time


    52 min cook time


    4servings


    1 cup

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    Step-By-Step Instructions:

    1. Cook the freekeh according to package directions. Or, add the freekeh and 3 cups cold water to a medium saucepan and bring to a boil over high heat. Stir, cover, reduce heat to low, and simmer until the freekeh is tender, about 40 minutes for whole-grain freekeh (or 20 minutes for cracked freekeh). Remove from heat and let stand for 5 minutes. Drain any remaining water. (Makes 2 1/2 cups.)
    2. Transfer the cooked freekeh to a medium bowl and immediately stir in the onion, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the pepper. Set aside to slightly cool, about 20 minutes, stirring a couple times. Then chill in the refrigerator.
    3. Meanwhile, preheat the oven to 475°F. Add the carrots and the remaining 1 tablespoon oil to a large bowl and toss to fully coat. Add the remaining 1/4 teaspoon salt and toss to fully coat. Arrange the carrots in a single layer on 2 large rimmed baking sheets and roast until lightly caramelized, about 10–12 minutes, stirring the carrots about halfway through the cooking time.
    4. Fluff the chilled freekeh with a fork. Stir in the carrots, lemon juice, and dill, and serve.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      355mg
      8%

    Ingredients

    freekeh
    1 cup

    red onion (finely diced)
    1/3 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    sea salt (divided)
    3/4 tsp

    freshly ground ( black pepper)
    1/2 tsp

    jumbo carrots (very thinly sliced crosswise (about 1/8 inch thick))
    2

    Juice of 1/2 lemon
    1 1/2 tbsp

    fresh dill or tarragon (chopped)
    1 tbsp

  • Dijon Chicken w/ Zucchini & Tomatoes

    Dijon Chicken w/ Zucchini & Tomatoes

    How to Make Dijon Chicken w/ Zucchini & Tomatoes

    This chicken dish would go great served over quinoa. Quinoa is a gluten-free, whole-grain that is packed full of protein and cooks in about 15 minutes. You can now find it at most grocery stores.


    10 min prep time


    4servings


    1 chicken breast plus 3/4 cup vegetables

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    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Coat a large baking dish with cooking spray. In a small bowl combine zucchini, tomatoes, olive oil, 1/8 Tsp. black pepper and toss to coat. Set aside.
    2. In another small bowl mix together lemon juice and Dijon mustard. Set aside
    3. Season chicken breasts on both sides with 1/8 Tsp. pepper, garlic powder and oregano. Place chicken breasts in baking dish and brush top with mustard mixture. Sprinkle with Parmesan cheese.
    4. Pour zucchini and tomatoes around chicken in baking dish. Bake for 30 minutes or until done.
    Low Carb
    French
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast plus 3/4 cup vegetables


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      27g

    Ingredients

    nonstick cooking spray
    1

    medium zucchini (cut into 1/4-inch rounds)
    2

    grape tomatoes
    10 oz

    olive oil
    1 tbsp

    black pepper (ground, divided)
    1/4 tsp

    lemon (juiced)
    1/2

    Dijon Mustard
    2 tbsp

    chicken breasts (4-ounce each, boneless, skinless)
    4

    salt (optional)
    1/2 tsp

    garlic powder
    1/2 tsp

    dried oregano (dried)
    1 tsp

    Parmesan cheese (freshly grated )
    1 tbsp

  • Dijon Salmon

    Dijon Salmon

    How to Make Dijon Salmon

    You can use frozen salmon filets for this Salmon Dijon recipe, but be sure they are completely thawed before using. The best way to thaw the fish is in the refrigerator overnight, so plan ahead.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    10 min prep time


    4servings


    1 salmon fillet

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    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Toast the whole wheat bread and then place the toast and chopped parsley in a food processor and pulse to make bread crumbs. Do not over mix.
    3. In a medium bowl, whisk together olive oil, Dijon mustard, garlic, onion and Splenda Brown Sugar Blend.
    4. Season each side of the four salmon filets with salt (optional) and pepper.
    5. Coat a baking sheet with cooking spray. Place salmon filets on baking sheet and divide the Dijon mixture evenly among each filet. Sprinkle the top of each filet evenly with whole wheat breadcrumbs.
    6. Bake the filets for 15 minutes or until salmon is tender and flakes with a fork.
    French
    Seafood
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      60mg

      20%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      25g

    • Potassium
      500mg
      11%

    Ingredients

    whole wheat bread (2 grams of fiber or more per slice)
    2 slice

    parsley (chopped)
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/4 cup

    garlic (minced or grated)
    2 clove

    onion(s) (minced)
    1/4 cup

    low-calorie brown sugar substitute
    1 tbsp

    salmon filets (4-ounce each, skinless)
    4

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

  • Dairy-Free Chocolate Ice Cream

    Dairy-Free Chocolate Ice Cream

    How to Make Dairy-Free Chocolate Ice Cream

    Bananas, avocado and coconut milk are the secret ingredients in this recipe. To make it a mousse, just refrigerate instead of freezing and serve with a dollop of light cool whip and fresh berries on top.


    5 min prep time


    8servings


    1/4 cup

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    Step-By-Step Instructions:

    1. Add all of the ingredients to a food processor or blender and blend until completely smooth, stopping occasionally to scrap the sides of the food processor.
    2. If you have a homemade ice cream maker, blend the mixture in the ice cream maker for 10 minutes, then pack into a container and freeze. If you do not have an ice cream maker, just pack and freeze.
    3. To serve, bring the ice cream out of the freezer about 20 minutes before serving to slightly thaw so it’s easier to scoop.
    Low Sodium
    Fiber Focused
    Comfort Food
    Kid Friendly
    Vegan
    Dessert
    Foodie
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    ripe medium-size bananas
    2

    medium-size avocados (ripe)
    2

    lite coconut milk
    1/3 cup

    cocoa powder
    1/3 cup

    low calorie sugar substitute
    1/4 cup

  • Deviled Eggs

    Deviled Eggs

    How to Make Deviled Eggs

    Deviled eggs are a classic appetizer. They’re a quick and easy choice for any holiday party or weekend get-together.


    12servings


    1/2 large egg

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    Step-By-Step Instructions:

    1. Place the eggs in a small saucepan so that they won’t bounce or move around and crack. Cover with water. Bring to a boil. Immediately turn off and cover. Let sit for 15-18 minutes to continue cooking. Pour out the hot water. Shake the eggs in the pan to crack the shells. Add cold water and let sit. (This will make them easier to peel.)
    2. Peel the eggs and cut them in half vertically. Remove yolks, place them in a small bowl, and mash with a fork. Add mayo, mustard, salt and pepper. Fill egg whites with mixture. Garnish with sliced grape tomatoes, sliced olives, sliced radishes, sliced scallions, or a drop of caviar or truffle paste. (Garnishes are optional.)
    Low Carb
    Low Sodium
    Appetizers
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 large egg


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      95mg

      32%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      3g

    • Potassium
      35mg
      <1%

    Ingredients

    large eggs
    6

    light mayonnaise (plus 1 tsp)
    2 tbsp

    mustard powder (dry)
    1/8 tsp

    Pinch of salt
    1 pinch

    freshly ground black pepper
    1

  • Curried Roasted Beet Hummus

    Curried Roasted Beet Hummus

    How to Make Curried Roasted Beet Hummus

    This unique version of hummus can be made with red beets as well and should be served with crudite or whole grain pita chips. If you like it spicy, add 1/4 Tsp. (or more depending on how spicy you want it) of ground cayenne pepper to the ingredients when blending.


    1 hr prep time


    8servings


    1/4 cup

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    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Place unpeeled beets and garlic on a large sheet of foil. Spray generously with cooking spray and fold foil to make an air tight packet. Place in oven and bake for 45 minutes or until beets are fork tender. Set aside to cool, then peel the beets.
    2. Place all ingredients in a food processor and blend until smooth.
    3. Serve room temperature or chilled.
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    whole fresh golden beets (about 4 medium sized beets, destemmed and washed)
    1/2 lbs

    nonstick cooking spray
    1

    garlic (peeled)
    3 clove

    tahini
    2 tbsp

    lemon juice
    3 tbsp

    ground sweet curry powder
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Curried Quinoa With Butternut Squash And Chickpeas

    Curried Quinoa With Butternut Squash And Chickpeas

    How to Make Curried Quinoa With Butternut Squash And Chickpeas

    Curry powder, chickpeas, and squash are a classic combination in Indian cuisine. In this recipe, to liven up the curry flavor and add some welcome texture to the mix, I’ve also added fresh ginger, red wine vinegar, lime zest, and cilantro, along with nutty quinoa and crunchy pumpkin seeds. This dish is best made in the fall when mounds of butternut squash are available at the farmers’ market but if you crave this spicy salad during the warmer months, feel free to use frozen (and thawed) squash instead.


    15 min prep time


    30 min cook time


    10servings


    1/2 cup

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    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.
    2. In a medium bowl, mix the squash with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Toss to evenly coat. Spread squash onto the prepared baking sheet. Bake for about 15 minutes, stir, then bake for an additional 15 minutes, or until tender. Remove baking sheet from the oven and set aside.
    3. While squash is in the oven, combine the quinoa, water, curry powder, cumin, ginger, and mustard powder in a medium saucepan over medium-high heat. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer until the liquid is absorbed, about 12–15 minutes. Do not stir once covered.
    4. In a large bowl, combine cooked quinoa, roasted squash, the remaining 1 tablespoon olive oil, chickpeas, red wine vinegar, lime zest, pumpkin seeds, and cilantro. Season with the remaining salt and pepper. Serve warm or at room temperature.
    Indian
    Dinner
    Sides
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      285mg
      6%

    Ingredients

    small butternut squash (peeled, seeded, and cubed (2–3 cups))
    1

    Extra Virgin Olive Oil (divided)
    2 tbsp

    fine sea salt (divided)
    1/2 tsp

    freshly ground black pepper (divided)
    1/4 tsp

    uncooked quinoa
    1 cup

    water
    2 1/4 cup

    curry powder
    1 1/2

    ground cumin
    1 1/2

    fresh ginger (grated)
    2

    mustard powder
    1 tsp

    chickpeas (garbanzo beans) (rinsed and drained)
    1

    red wine vinegar
    2 tbsp

    lime zest (freshly grated)
    1 tsp

    pumpkin seeds
    1/4 cup

    fresh cilantro (chopped)
    1/4 cup

  • Cubano Roasted Broccoli Florets

    Cubano Roasted Broccoli Florets

    How to Make Cubano Roasted Broccoli Florets

    Looking for a low-carb side dish that pairs up great with a main protein, can be a plate-method staple, and adds a little kick to a nutrient-packed super food? This simple roasted broccoli dish from Chef Ronaldo Linares should do the trick. The cumin and lime add spice and citrus to provide a Carribbean flavor and the avocado oil infuses the dish with healthy, heart-friendly fats. Pair with Chef Ronaldo’s the Mojo Marinated Pork and a Cauliflower Rice Salad and you have a hearty, low-carb meal fit for an island vacation.


    10 min prep time


    25 min cook time


    4servings


    1 cup

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    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again.
    3. Place all ingredients on a parchment paper-lined baking sheet and roast for 25 minutes.
    4. Remove from oven, and grab a fork so you can enjoy this delicious dish.
    Low Sodium
    Low Carb
    Veggie Rich
    Latin American
    Caribbean
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      400mg
      9%

    Ingredients

    garlic (peeled and thinly sliced)
    3 clove

    ground cumin
    1/4 tsp

    lime juice
    1 tsp

    black pepper
    1/8 tsp

    Spanish onion (thinly sliced)
    1/2 cup

    avocado oil
    2 tsp

    broccoli florets
    16 oz

    Parchment Paper
    1

  • Crustless Spinach and Mushroom Quiche

    Crustless Spinach and Mushroom Quiche

    How to Make Crustless Spinach and Mushroom Quiche

    This low-carb breakfast recipe is designed for two. Perfect for a hearty breakfast, but also works for lunch or dinner.


    10 min prep time


    37 min cook time


    2servings


    1 quiche

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    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray two 10-ounce ovenproof custard cups or individual pie pans with cooking spray. Place on a shallow baking sheet.

    2. In a large non-stick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms and green onions for 2 minutes, stirring occasionally. 

    3. Stir in the port. Reduce the heat to medium low and cook for 3–4 minutes, or until all the liquid is absorbed. Stir in the garlic and cook for 30 seconds to 1 minute, or until fragrant. 

    4. Remove from heat. Add the spinach. Using a spoon, separate it into small pieces.

    5. Put the cornstarch in a medium bowl. Slowly pour in the milk, whisking to dissolve it. Whisk in the remaining ingredients and stir in the mushroom mixture. Divide between the custard cups.

    6. Bake for 30 minutes or until the centers are puffed and set (they don’t jiggle when gently shaken). Let stand for 5 minutes before serving. 

    French
    Vegetarian
    Main Dish
    Foodie
    Cooking for 1 or 2
    Breakfast and Brunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 quiche


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      973mg
      21%

    Ingredients

    canola oil
    1 tsp

    Portobello mushrooms (stemmed and sliced)
    6 oz

    green onion (scallion) (chopped)
    3 stalks

    port
    2 tbsp

    garlic (minced)
    2 clove

    frozen spinach (thawed and squeezed dry)
    1 cup

    Cornstarch
    1 tsp

    skim milk
    3/4 cup

    egg substitute
    1/2 cup

    part-skim mozzarella (shredded)
    2 tbsp

    Parmesan cheese (grated)
    1 tbsp

    black pepper
    1/8 tbsp

    ground nutmeg
    1 tsp

  • Crunchy Quinoa Stuffed Zucchini

    Crunchy Quinoa Stuffed Zucchini

    How to Make Crunchy Quinoa Stuffed Zucchini

    This is a great way to add more grains to your diet and the quinoa gets a wonderful crunch when baked.


    10 min prep time


    1 hr cook time


    6servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F convection or 450°F traditional oven.
    2. Place quinoa in medium saucepan with 1 cup water. Bring to a boil, reduce heat to low, cover, and cook 15–20 minutes until tender.
    3. Cut zucchini in half lengthwise. Using a paring knife, cut a V shape into each half and remove the center, creating a channel for the stuffing. Chop the zucchini that has been removed and save it for use in the stuffing.
    4. In the meantime, place the olive oil in a large sauté pan. Add pancetta, onion, garlic, and chopped zucchini. Sauté until pancetta is browned. Remove pan from heat and add tomatoes. Add cooked quinoa and mix well.
    5. Stuff each zucchini half with 1/2 cup quinoa mixture and place on parchment-lined baking sheet.
    6. Bake 20–25 minutes until zucchini are fork tender. Stuffing will be nicely browned.
    Veggie Rich
    Comfort Food
    Mediterranean
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      485mg
      10%

    Ingredients

    uncooked quinoa (rinsed)
    1/2 cup

    zucchini (each weighing about 1/2 pound)
    3

    Extra Virgin Olive Oil
    1 tsp

    pancetta (chopped)
    2 oz

    onion(s) (chopped, about 1 medium)
    3/4 cup

    large garlic (minced)
    1 clove

    grape or cherry tomatoes (halved or quartered if large)
    3/4 cup