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  • Romaine Peppercorn-Steak Salad

    Romaine Peppercorn-Steak Salad

    How to Make Romaine Peppercorn-Steak Salad

    Author Jackie Newgent says, “This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago’s Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I’ve created a healthier version of the peppery salad that’s sized just right for anyone to enjoy in any part of the country. Here it is!”


    18 min prep time


    8 min cook time


    4servings


    3 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.
    2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.
    3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.
    4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.
    Veggie Rich
    Grilling
    Dinner
    Foodie
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      3 1/2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      770mg
      16%

    Ingredients

    romaine lettuce (coarsely chopped (8 cups loosely packed))
    8 cup

    arugula (5-ounce package baby arugula)
    1 package

    red onion (thinly sliced)
    1 med

    black peppercorns
    2 tbsp

    (6-ounce) grass-fed lean beef tenderloin steaks (about 1 1/4 inches thick)
    2 whole

    nonstick cooking spray
    1

    sea salt
    1/4 tsp

    grape tomatoes
    1 pints

    light balsamic vinaigrette
    1/3 cup

    feta cheese (finely crumbled)
    2 tbsp

  • Roasted Veggie Strata

    Roasted Veggie Strata

    How to Make Roasted Veggie Strata

    This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.


    20 min prep time


    8servings


    1/8 of strata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
    2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
    3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
    4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
    5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with 1/2 the roasted vegetables and 1/4 cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
    6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
    7. Bake the strata for 30 minutes.
    8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
    Veggie Rich
    Italian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of strata


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      50mg

      17%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      384mg
      8%

    Ingredients

    nonstick cooking spray
    1

    white (button) mushrooms (8-ounce, sliced)
    1 package

    medium sweet potato (6-ounce, peeled and diced)
    1

    medium onion (diced)
    1

    medium red bell pepper (seeded and diced)
    1

    Spike seasoning (salt-free)
    1/2 tsp

    eggs
    2

    egg whites
    4

    mustard (dried)
    1 tsp

    fresh sage (chopped)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread (1.5 ounce each )
    8 slice

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Roasted Vegetable Enchilada Bake

    Roasted Vegetable Enchilada Bake

    How to Make Roasted Vegetable Enchilada Bake

    This casserole-style dish is a vegetarian option and will be a huge hit with the family!


    6servings


    1/6 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.
    3. Spread 1/2 cup salsa into a 9×13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/4 cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/4 cup salsa.
    4. Cut the casserole into 6 portions, and serve.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of casserole


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      860mg
      18%

    Ingredients

    canola oil or unrefined peanut oil
    2 tsp

    large sweet onion (diced)
    1

    mild or medium tomatillo salsa (salsa verde) of choice (divided)
    1 1/4 cup

    cremini or white button mushrooms (sliced)
    12 oz

    poblano chile pepper (chopped)
    1

    packed fresh baby spinach (5 ounces)
    5 cup

    pinto beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    fresh cilantro (chopped)
    3 tbsp

    fresh oregano leaves (finely chopped)
    1 tsp

    cumin
    1/2 tsp

    sea salt, or to taste
    1/4 tsp

    corn tortillas (6-inch)
    12

    Monterey Jack or pepper jack cheese (2 ounces, shredded)
    1/2 cup

  • Roasted Vegetables

    Roasted Vegetables

    How to Make Roasted Vegetables

    Author Barbara Seelig-Brown says, “Veggies are delicious when roasted. Their flavors are enhanced and the natural sugars are caramelized, which give them a nice crunch. Vary this recipe by using whatever veggies you like or roast one single vegetable at a time. I sometimes roast peeled beets or trimmed Brussels sprouts and even the naysayers always love them!”


    20 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place eggplant in a large bowl. Lightly salt eggplant and let sit for 10 minutes. (This will prevent it from absorbing too much oil.) Add remaining vegetables and toss with olive oil.

    3. Line baking sheet with parchment. Place vegetables on baking sheet. Sprinkle with salt and pepper to taste. Roast to desired doneness, approximately 20–30 minutes. Adjust seasonings to taste.

    4. Place on serving platter and sprinkle with balsamic vinegar. Garnish with fresh herbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      428mg
      9%

    Ingredients

    small eggplant (unpeeled, cut into 1-inch chunks)
    1

    sea salt (fine)
    1/3 tsp

    zucchini (sliced into 1-inch pieces)
    1

    yellow squash (sliced into 1-inch pieces)
    1

    cremini (baby bella) mushrooms
    10 oz

    shallots (peeled and quartered)
    4

    red bell pepper (cut into 1-inch chunks)
    1

    green bell pepper (cut into 1-inch chunks)
    1

    yellow bell pepper (cut into 1-inch chunks)
    1

    garlic (separated and peeled)
    1 clove

    Extra Virgin Olive Oil
    2 tbsp

    pepper (Freshly ground)
    1

    balsamic vinegar (good quality)
    2 tbsp

    herb sprigs (for garnish) (Fresh)
    1

  • Roasted Stuffed Artichokes

    Roasted Stuffed Artichokes

    How to Make Roasted Stuffed Artichokes

    Artichokes are a staple spring veggie. Venture out this season and try these stuffed ’chokes for a healthy side. If you can only find baby (or small) artichokes, use 4 instead of 2 and follow the same procedure.


    10 min prep time


    4servings


    1/2 artichoke

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Add water and lemon juice to a large pot and bring to a boil.
    3. Peel off the first layer of the outer leaves of the artichoke and cut in half lengthwise. Scoop out the hairs in the center (the choke), leaving the flesh of the artichoke intact. Drop into the boiling water for 5 minutes.
    4. Remove the artichokes from the boiling water and place cut side up in a baking dish.
    5. Add the whole wheat bread, garlic, parmesan cheese, parsley, and ground black pepper to a food processor and blend until crumbs. Drizzle in the olive oil while blending to make the stuffing.
    6. Divide the stuffing evenly among each artichoke half, pressing it in to the artichoke.
    7. Place on the middle rack of the oven and bake for 30 minutes or until topping is golden brown.
    Fiber Focused
    Veggie Rich
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 artichoke


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      280mg
      6%

    Ingredients

    water
    6 cup

    lemon juice
    1/4 cup

    fresh artichokes
    2

    whole wheat bread
    2 slice

    garlic
    3 clove

    Parmesan cheese (freshly grated)
    1/4 cup

    fresh parsley (chopped)
    2 tbsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Roasted Root Vegetable Soup

    Roasted Root Vegetable Soup

    How to Make Roasted Root Vegetable Soup

    Roasting the vegetables in this recipe helps to maximize the flavor of the soup. What’s more – all of these veggies are abundant and available during the winter months.

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


    20 min prep time


    1 hr cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a large baking sheet (or two medium sized) with cooking spray. Set aside.
    2. In a large bowl, toss all of the vegetables, including the garlic, with the olive oil, and Herbs de Provence. Pour onto prepared baking sheet(s) and roast for 45 minutes or until cooked through and starting to brown.
    3. After vegetables are done roasting, pour them into a large soup pot. Mix with the Vegetable broth and bring to a boil. Reduce to a simmer for 10 minutes.
    4. Puree the soup with an immersion blender or in batches in an upright blender.
    5. Season the soup with Sherry vinegar, salt and pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

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

        0%

    • Protein
      2g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    butternut squash (peeled, seeded and cut into 1-inch chunks)
    1 small (about 1 pound

    small turnips (peeled and cut into 1 inch chunks)
    2

    parsnips (peeled and cut into 1 inch chunks)
    2

    carrots (peeled and cut into 1 inch chunks)
    2

    large onion (peeled and diced)
    1

    celery stalks (diced)
    3

    small head green cabbage (chopped)
    1/2

    garlic (chopped)
    4 clove

    olive oil
    1 tbsp

    Herbs de Provence
    1 tbsp

    low sodium vegetable broth
    2 quarts

    sherry vinegar
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

  • Roasted Potatoes, Carrots and Parsnips

    Roasted Potatoes, Carrots and Parsnips

    How to Make Roasted Potatoes, Carrots and Parsnips

    Roasting vegetables is the best way to bring out their natural sweet flavor. It’s easy to do and these three fall veggies make a tasty medley.


    25 min prep time


    20-30 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 450 degrees F. In a large bowl, combine the vegetables with the oil, salt, and herbs. Toss to coat.
    2. Arrange vegetables on two parchment paper-lined baking sheets. Roast until soft on the inside and browned on the outside, about 20-30 minutes. Flip the vegetables halfway through the cooking.
    3. Serve warm or at room temperature.
    Veggie Rich
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      1g

    Ingredients

    large carrots (2-3/4 ounces each, peeled, ends trimmed, sliced on diagonal )
    5

    large parsnips (5-ounces each, peeled, ends trimmed, sliced on diagonal)
    4

    sweet potatoes (5-ounces each, peeled, cut into medium cubes)
    2

    olive oil
    2 tbsp

    Kosher Salt
    1 tsp

    fresh herbs (thyme, oregano, sage, or rosemary)
    2 tbsp

    Freshly ground black pepper, to taste
    1

  • Roasted Plantains And Poblano Pepper With Guava Sauce

    Roasted Plantains And Poblano Pepper With Guava Sauce

    How to Make Roasted Plantains And Poblano Pepper With Guava Sauce


    10 min prep time


    45 min cook time


    8servings


    1 piece plantain and 1 tablespoon sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Cut the tips off the plantains. Insert the tip of a paring knife about 1/2 inch into each plantain and run it from top to bottom. Wrap each plantain in a foil sheet. Roast in oven for 30 minutes, then remove from oven and set aside. Leave oven on.
    3. Wash and dry poblano pepper. Rub avocado oil on the outside of pepper and (carefully) place over a flame or in oven until the outside is charred. Once pepper is charred, place in a bowl and cover until steam loosens the skin. Run pepper under cold water to remove the char, then dice pepper.
    4. In small saucepan add stock, shallots, garlic, poblano pepper, guava, and bring up to a rolling simmer. Cook until a smooth paste forms, about 5 minutes. Add rice vinegar, salt, and pepper, and whisk well to make sure you don’t have any lumps in the sauce. Reduce heat to low and continue cooking for 2 minutes. Pour sauce in blender and purée until sauce is smooth.
    5. Remove foil from plantains and cut each into 4 equal quarters. Carefully split open the plantain along the cut. Add 1 tablespoon guava sauce, top with queso fresco, and garnish with cilantro. Enjoy!
    Latin American
    Holidays & Entertaining
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece plantain and 1 tablespoon sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    plantains
    2 med

    aluminum foil (large enough to wrap plantain)
    2

    poblano chile pepper (cut into 1/4-inch cubes)
    1 med

    avocado oil
    1 tsp

    unsalted chicken stock
    3/4 cup

    shallots (finely chopped)
    1/4 cup

    garlic (peeled and finely chopped)
    1 clove

    guava cubes (1/4-inch cubes)
    1/4 cup

    rice vinegar
    1/4 cup

    Kosher Salt
    1/2 tsp

    black pepper (cracked)
    1 tsp

    queso fresco (crumbled)
    1/2 cup

    cilantro (finely chopped)
    2 tsp

  • Roasted Pepper Pizza

    Roasted Pepper Pizza

    How to Make Roasted Pepper Pizza

    Use fresh summer bell peppers to top this quick and easy homemade pizza, a much better choice than ordering out. If you have leftovers, wrap them in foil and have it cold for a grab-and-go meal the next day.


    8servings


    1 slice (1/8th of pizza)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a 12-inch pizza pan with nonstick cooking spray. Using your fingertips or the heel of your hand, spread the dough so that it covers the bottom of the pan.
    2. In a small bowl, combine the oil, garlic powder, onion powder, and black pepper. Add the bell peppers and toss to coat, then place in a 9’x13’ baking dish. Bake for 20 to 25 minutes, or until the peppers are fork-tender.
    3. Spread the sauce over the dough and sprinkle with the mozzarella cheese.
    4. Place the roasted peppers over the cheese and bake for 13 to 15 minutes, or until the crust is crisp and brown. Cut and serve.
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice (1/8th of pizza)


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      8mg

      3%

    • Sodium
      532mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      10g

    Ingredients

    onion powder
    1/4 tsp

    olive oil
    2 tbsp

    frozen bread dough (thawed)
    1 lbs

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    medium bell peppers (sliced into 1-inch strips, (red, green, and yellow or any combination))
    3

    light spaghetti sauce
    2/3 cup

    mozzarella cheese (4-ounces, shredded, reduced-fat)
    1 cup