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  • Parsley and Cilantro Chimichurri Baked Cod

    Parsley and Cilantro Chimichurri Baked Cod

    How to Make Parsley and Cilantro Chimichurri Baked Cod

    Zesty chimichurri sauce made from parsley, cilantro, vinegar, and lime top the mild cod. This diabetes-friendly protein dish comes together quickly and is easy to make by baking it in the oven.
    Try making cilantro lime quinoa for a tasty side starch to pair with it.


    10 min prep time


    10 min cook time


    4servings


    1 cod, 2 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with 1 tbsp. oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145 degrees F, 8–10 minutes.

    3. Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.

    4. Add vinegar, lime zest and juice, and 3 tbsp. olive oil. Process until smooth and set aside.

    5. To serve, divide fish between plates and top with chimichurri sauce.

    Low Carb
    Seafood
    Latin American
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod, 2 tbsp sauce


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      420mg
      9%

    Ingredients

    4 oz cod filets
    4

    garlic
    4 clove

    red onion (chopped)
    12

    fresh flat leaf parsley (packed)
    1 cup

    fresh cilantro leaves (packed)
    1 cup

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/8 tsp

    red wine vinegar
    2 tbsp

    lime (zest and juice from lime needed)
    1 large

    olive oil (divided use)
    4 tbsp

  • Cheesy Savory Oatmeal

    Cheesy Savory Oatmeal

    How to Make Cheesy Savory Oatmeal

    These savory oats are so good you’ll want them for breakfast, lunch, and dinner! This diabetes-friendly recipe showcases the versatility of oatmeal in a new and fresh way. Creamy avocado, eggs, and cheese come together with bell pepper and carrot in this filling one-bowl meal.


    10 min prep time


    30 min cook time


    6servings


    3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tablespoon extra-virgin olive oil over medium heat. Stir in the oats and stir until fragrant, about 2 -3 minutes. Add the water and salt and cook over medium low heat for 20 minutes, stirring occasionally until most of the liquid is absorbed.

    2. While the oats are cooking, heat 1 teaspoon of olive oil in a medium skillet. Add the carrots and

    3. Take the oats off the heat and mix in the carrots, pepper and cottage cheese, stir well.

    4. In the skillet used to cook the vegetables, add the remaining teaspoon of olive oil and heat over medium heat. Stir in the egg substitute and pepper and cook, stirring until the eggs are light and fluffy. Remove from heat.

    5. Place ¾ cup of the oatmeal mix in a bowl. Top with ½ cup of the eggs and a few slices of avocado. Drizzle with sriracha and sprinkle with a bit of Monterey Jack cheese. 

    Comfort Food
    Easy Pantry Recipes
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      444mg
      9%

    Ingredients

    olive oil (divided)
    1 tablespoon & 2 teaspoons

    steel cut oats
    1 cup

    water
    4 cup

    salt
    1/8 tsp

    carrots (shredded)
    1/2 cup

    red bell pepper (small diced)
    1 whole

    low-fat cottage cheese (unsalted)
    1/2 cup

    egg substitute
    1 1/2 cup

    black pepper
    1/8 tsp

    avocado (sliced into fourths)
    1 large

    sriracha
    1 tsp

    Monterey Jack or pepper jack cheese (reduced-fat shredded)
    2 tbsp

  • Ponzu Pork Tacos with Mandarin Oranges

    Ponzu Pork Tacos with Mandarin Oranges

    How to Make Ponzu Pork Tacos with Mandarin Oranges

    Take taco Tuesday to the next level with this diabetes-friendly recipe! The Japanese ponzu sauce adds Asian-inspired flair to the traditionally Mexican taco. A little bit sweet, a little bit salty, with a touch of heat from red chili flakes, this recipe checks all the flavor boxes.


    5 min prep time


    10 min cook time


    4servings


    2 tacos

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add olive oil and pork. Cook, stirring occasionally, until no longer pink, 4–5 minutes. 

    2. Meanwhile, in a small bowl, whisk together the ingredients for the Ponzu sauce.

    3. Meanwhile, in a small bowl, whisk together the ingredients for the ponzu sauce. 

    4. Pour ponzu sauce into the skillet and cook for 2–3 minutes, until the sauce thickens slightly and coats the pork. Remove from heat. 

    5. To assemble, divide pork between tortillas. Top with lettuce, oranges, and crunchy noodles. 

    Mexican/Southwestern
    Asian
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      556mg
      12%

    Ingredients

    olive oil
    1 tbsp

    pork tenderloin (sliced into strips)
    1 lbs

    lower sodium soy sauce (for the Ponzu sauce)
    2 tbsp

    orange juice
    2 tbsp

    lemon juice
    1 1/2 tbsp

    garlic (minced)
    1 clove

    fresh ginger (minced)
    2 tsp

    rice wine (mirin)
    1 1/2 tsp

    Cornstarch
    1 tsp

    Red Chili Flakes
    1/8 tsp

    corn tortillas
    8 whole

    butter lettuce (shredded)
    2 cup

    canned mandarin oranges (packed in water, drained)
    8 oz

    dried sesame noodles (broken into pieces)
    1/4 cup

  • Roasted Chicken with Vegetables and Cranberries

    Roasted Chicken with Vegetables and Cranberries

    How to Make Roasted Chicken with Vegetables and Cranberries

    This healthy, diabetes-friendly dish comes together in one pot and makes for a delicious weeknight meal. This recipe, made with fresh tangy cranberries and other vegetables, is low in carbs but high in vitamins, nutrients, and flavor.


    10 min prep time


    20 min cook time


    4servings


    1 fillet and about 1/2 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Season chicken breasts with salt.

    3. Heat a large Dutch oven or large ovenproof skillet over medium-high heat. Add ½ Tbsp of olive oil, then add the chicken. Sear until golden brown on both sides (but not cooked through). Remove chicken to a plate.

    4. Return the skillet to medium heat and add other ½ Tbsp of oil. Add onion, garlic, rosemary, and carrots and cook until onion is translucent, about 4–5 minutes.

    5. Add syrup and white wine and cook until reduced by half, about 3–4 minutes. Stir in the cranberries.

    6. Add the chicken back to the skillet and nestle it between the vegetables and cranberries.

    7. Cover with a lid and bake for 10–15 minutes until the chicken is cooked through and the vegetables are tender.

    8. Serve with a sprinkle of parsley.

    Heart Healthy
    Veggie Rich
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet and about 1/2 cup vegetables


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        5g

        10%

    • Protein
      14g

    • Potassium
      427mg
      9%

    Ingredients

    boneless, skinless chicken breasts (sliced thinly into fillets)
    2 whole

    salt
    1/4 tsp

    olive oil (divided)
    1 tbsp

    yellow onion (small diced)
    1 whole

    garlic (minced)
    2 clove

    fresh rosemary (chopped)
    1 tbsp

    carrots (chopped)
    1 cup

    maple syrup
    1 1/2 tbsp

    white wine
    1/2 cup

    fresh cranberries
    1 cup

    flat leaf parsley (chopped)
    1/4 cup

  • Broccoli and Mandarin Orange Salad

    Broccoli and Mandarin Orange Salad

    How to Make Broccoli and Mandarin Orange Salad

    Crunchy, sweet, and tangy, this refreshing broccoli and mandarin orange salad can satisfy multiple food cravings at once. This diabetes-friendly recipe makes a great side dish to dinner or a fresh lunch.
     
    Try pairing this dish with slow-roasted citrus cod for a heart-healthy meal.


    5 min prep time


    6servings


    ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the grapefruit juice, shallot, olive oil, vinegar, honey, salt, and pepper.

    2. Add broccoli and mandarin oranges, stir gently so as to not break up the oranges. Sprinkle with pecans.

    Veggie Rich
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Holidays & Entertaining
    Appetizers
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      ¾ cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    grapefruit (juiced)
    1/2 med

    shallots (small diced)
    1 small

    olive oil
    1/4 cup

    champagne vinegar
    1 tbsp

    honey
    2 tsp

    salt
    1/4 tsp

    Pepper
    1/8 tsp

    broccoli (chopped into small florets)
    4 cup

    Canned, No Sugar Added Mandarin Oranges (drained)
    15 oz

    Toasted Pecans (chopped)
    1/4 cup

  • Strawberry Kiwi Spritzer

    Strawberry Kiwi Spritzer

    How to Make Strawberry Kiwi Spritzer

    A thirst-quenching recipe perfect for game day! Try this no-sugar Strawberry Kiwi Spritzer that can be made as a delicious mocktail and cuts out all the added sugar! Keep your friends and family hydrated over the weekend and enjoy this refreshing beverage that is diabetes-friendly, has zero added sugar, and is low in calories!


    5 prep time


    0 cook time


    4servings


    10 oz. (1.25 cups)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big pitcher, add chopped strawberries and kiwis. Muddle with a wooden spoon until the fruit is well mashed. If you prefer whole fruit, do not mash.

    2. Add flavored drops and still or soda water to the pitcher.

    3. Add lots of ice. Mix with a spoon and pour into glasses.

    4. Add sliced strawberries and kiwi to each glass for garnish.

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      10 oz. (1.25 cups)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    strawberry kiwi flavored stevia drops
    4 squeezes

    Still or soda water
    1 liter

    Fresh Strawberries (hulled and chopped)
    1 1/2 cup

    strawberries (sliced, for garnish)
    4 med

    kiwi(s) (peeled and chopped)
    2 whole

    kiwi (sliced, for garnish)
    1 med

    ice (to taste)
    1 cup

  • Creamy Chicken & Broccoli Basil Pesto Salad

    Creamy Chicken & Broccoli Basil Pesto Salad

    How to Make Creamy Chicken & Broccoli Basil Pesto Salad

    Enjoy a fresh take on chicken salad without breaking the bank. This diabetes-friendly dish is budget-friendly and a great option for lunch or a light dinner. Try pairing it with whole grain crackers to add some crunch to your meal.


    15 min prep time


    4servings


    ¾ cup chicken salad & 2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Juice the lemon into a small bowl with the shallot. Let sit for about 10 minutes.

    2. Combine the chicken and broccoli in a medium bowl.

    3. Add the pesto, mayo, salt, and pepper to the bowl with the shallot and lemon juice. Whisk to combine and pour into the bowl with the chicken and broccoli. 

    4. Serve the chicken salad over mixed greens and cherry tomatoes. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Comfort Food
    American
    Salads
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ¾ cup chicken salad & 2 cups greens


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      25g

    • Potassium
      616mg
      13%

    Ingredients

    Juice of small lemon
    1 whole

    shallots (minced)
    1/2 med

    cooked chicken (chopped)
    2 cup

    broccoli (chopped)
    2 cup

    pesto sauce
    2 tbsp

    reduced fat olive oil mayonnaise
    1/4 cup

    mixed greens
    8 cup

    salt
    1/4 tsp

    cherry tomatoes (halved)
    1 cup

  • Spinach Salad with Goat Cheese & Beets

    Spinach Salad with Goat Cheese & Beets

    How to Make Spinach Salad with Goat Cheese & Beets

    This classic spinach salad with goat cheese and beets is colorful, flavorful, and full of nutrients. Spinach is the star of the show, a vitamin-packed vegetable that is a great addition to any diabetes-friendly diet. The honey and Dijon mustard dressing adds a touch of sweetness and takes these flavors to the next level.

    Wanting to add more spinach to your diet? Try out these recipes!
    • Easy Spinach Ricotta Enchiladas
    • Spinach Artichoke Stuffed Portobellos


    10 min prep time


    30 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Scrub the beets and trim and discard the tops. Place in a saucepan or pot and cover with water. Bring to a boil, then reduce heat and simmer until fork-tender, 30–45 minutes.

    2. Remove from water and let cool, then peel and slice into wedges.

    3. In a large bowl, whisk together the water, honey, and Dijon mustard. Add spinach and toss to coat.

    4. Add beets, goat cheese, and pine nuts. Toss again gently.

    French
    Salads
    Vegetarian
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      5g

    Ingredients

    beets (tops trimmed)
    1 lbs

    mayonnaise made with olive oil
    1/3 cup

    water
    3 tbsp

    honey
    2 tsp

    Dijon Mustard
    2 tsp

    baby spinach
    10 oz

    goat cheese (crumbled)
    2 oz

    pine nuts
    1/4 cup

  • Sweet Potato and Black Bean Soup

    Sweet Potato and Black Bean Soup

    How to Make Sweet Potato and Black Bean Soup

    This fiber- and protein-rich soup is diabetes- and vegan-friendly. Chili powder adds a soft heat to this filling soup that is balanced with creamy lite coconut milk. This healthy soup is also great to use as leftovers or for meal prep for a week of easy lunches or dinners.


    5 min prep time


    30 min cook time


    8servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Add olive oil, onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes. 

    3. Add black beans, sweet potatoes, broth, coconut milk, tomatoes, and chili powder. Bring to a simmer and cook, covered, for 15–20 minutes, until the potatoes are tender. 

    4. Stir in the baby spinach until wilted. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Soup
    Vegetarian
    Vegan
    Sides
    One Pot
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

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

        0%

    • Protein
      7g

    • Potassium
      475mg
      10%

    Ingredients

    olive oil
    1 tsp

    yellow onion (minced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minced)
    1 tsp

    low sodium black beans (drained and rinsed)
    22 oz

    sweet potatoes (peeled and medium diced)
    2 large

    no salt added chicken broth
    3 cup

    lite coconut milk
    7 oz

    canned diced tomatoes (no salt added)
    14 oz

    chili powder
    1 tbsp

    baby spinach
    5 oz

  • Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    How to Make Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    This diabetes-friendly meal makes for an easy weeknight dinner the whole family can enjoy. Combining lean protein and starchy and non-starchy veggies, this meal is a great option for those looking to eat healthy and manage their diabetes.


    10 min prep time


    30 min cook time


    4servings


    1 chicken filet, ½ cup potatoes and ¼ cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

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

    2. Toss the sweet potatoes with 1 tablespoon of olive oil and salt. Add to the baking sheet in a single layer. Place in the oven and bake for 10 minutes.

    3. Meanwhile, preheat a large skillet over medium-high heat.

    4. Once the skillet is hot, add 1 tablespoon of oil and chicken. Sear until golden brown on both sides (but not cooked through). Remove from heat.

    5. Once the sweet potatoes have been baking for 10 minutes, remove the baking sheet and add the chicken and broccoli. Drizzle the broccoli with the remaining 1 teaspoon of olive oil.

    6. Place the baking sheet in the oven and continue to cook until the chicken is cooked through and the veggies tender.

    7. Remove from oven and divide between plates. Drizzle with sweet chili sauce and serve.

    Veggie Rich
    Low Carb
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken filet, ½ cup potatoes and ¼ cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      18g

    • Potassium
      940mg
      20%

    Ingredients

    sweet potatoes (peeled and medium diced)
    2 med

    olive oil (divided)
    2 Tbsp + 1 tsp

    salt
    1/4 tsp

    boneless, skinless chicken breasts (sliced into 4 thin filets)
    2 breasts, approx. 8 oz.

    crown broccoli (divided into florets (approx. 1 lb.))
    1 head

    Sweet Chili sauce
    2 tbsp