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  • Pasta Fagioli

    Pasta Fagioli

    How to Make Pasta Fagioli

    This hearty Italian soup makes a great lunch or side dish with your holiday meal. To cut down on prep time, chop the onion, garlic, celery, and carrots quickly using a food processor.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large soup pot with cooking spray over high heat. Add bacon and sauté until crisp.
    2. Reduce heat to medium and add onion, garlic, celery, and carrots. Sauté about 5-7 minutes or until vegetables begin to brown. Add broth and simmer for 5 minutes.
    3. Stir in beans, tomatoes, parsley, basil, and pepper and simmer for 10 minutes. Add the pasta and continue to simmer for 10-15 minutes or until pasta is al dente.
    4. Serve soup in a bowl sprinkled with Parmesan cheese.
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      10mg

      3%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      770mg

      16%

    Ingredients

    Nonstick cooking spray
    1

    turkey bacon (chopped)
    4 slice

    medium onion (minced)
    1

    garlic (minced)
    2 clove

    medium celery stalks (finely diced)
    2

    medium carrots (finely diced)
    2

    low sodium chicken broth (14.5 ounce, fat-free, low-sodium)
    2 can

    cannellini beans (16-ounce, rinsed and drained)
    2 can

    tomato(es) (15-ounce, no-salt-added, diced, drained)
    1 can

    parsley (dried)
    1 tsp

    basil (dried)
    1 tsp

    black pepper
    1/4 tsp

    small shell quinoa pasta (uncooked)
    1 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Peach and Black Bean Salsa with Chips

    Peach and Black Bean Salsa with Chips

    How to Make Peach and Black Bean Salsa with Chips

    Here’s a fun twist on salsa that everyone will love at your next summer picnic or barbeque.


    8servings


    1/3 rounded cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lime juice, jalapeno, salt, and pepper to a medium bowl. Whisk in the oil until well combined. Stir in the peach, scallions and oregano until combined. Stir in the beans and adjust seasoning.
    2. Arrange the tortilla chips on a platter around a bowl of the salsa, and serve at room temperature. Alternatively, serve individual portions of salsa with the chips.
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 rounded cup salsa


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      200mg

      4%

    Ingredients

    lime juice (approximately juice from 1 lime)
    2 tbsp

    jalapeño pepper (with some seeds, minced)
    1 small

    sea salt, or to taste
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    peanut oil
    1 tbsp

    peaches (pitted and finely diced)
    1 large

    green onion (scallion) (thinly sliced, green and white parts)
    3 whole

    fresh oregano leaves (finely chopped)
    1/2 tsp

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

    blue corn or sweet potato tortilla chips
    48

  • Parmesan Crusted Chicken

    Parmesan Crusted Chicken

    How to Make Parmesan Crusted Chicken

    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly and much healthier than any frozen chicken nugget.


    20 min prep time


    6servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper.
    3. In another shallow baking dish, whisk together egg whites.
    4. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips.
    5. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.
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    Nutrition facts

    6 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      250mg

      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    1/2 cup

    Parmesan cheese (freshly grated )
    1/3 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    egg whites
    3

    boneless, skinless chicken breasts (cut into 12 thin strips)
    1 1/2 lbs

  • Parmesan Corn

    Parmesan Corn

    How to Make Parmesan Corn

    This side dish takes just 5 minutes to prepare and goes great with our Grilled Chicken Wraps. Corn on the cob is also great when cooked on the grill!


    5 min prep time


    2servings


    1 ear of corn

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    Step-By-Step Instructions:

    1. Shuck corn, and wrap each ear in a damp paper towel.
    2. Place in ears on a dinner plate, and microwave on high 2 minutes. Turn corn over and microwave on high 1 1/2 minutes.
    3. Remove paper towel, and rub corn with oil. Sprinkle Parmesan cheese over corn, add salt and pepper to taste, and serve.
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    Nutrition facts

    2 Servings



    • Serving Size

      1 ear of corn


    • Amount per serving



      Calories





      139

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      2mg

      <1%

    • Sodium
      53mg

      2%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    medium ears of corn (shucked)
    2

    olive oil
    2 tsp

    Parmesan cheese (best-quality)
    1 tbsp

    salt
    1 pinch

    black pepper
    1 pinch

  • Papaya Lassi

    Papaya Lassi

    How to Make Papaya Lassi

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.


    about 5 min prep time


    6servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all lassi ingredients in a food processor and blend until smooth.
    2. Serve in 6 tall thin glasses and garnish with mint leaves and ground cardamom before serving.
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    Nutrition facts

    6 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      110mg

      2%

    Ingredients

    small (8-oz / 230-g) ripe papaya (seeds removed and cut into 1/2-inch / 13-mm cubes)
    1

    Greek yogurt (plain fat-free)
    1 cup

    honey
    1 tsp

    water
    1 cup

    Juice of ½ lime
    1

    ice cubes
    1/4 cup

    cardamom (ground)
    1/4 tsp

    bunch mint leaves (stems removed)
    1

    cardamom (ground)
    1/4 tsp

  • Papardelle Vegetable “Pasta” Carbonara

    Papardelle Vegetable “Pasta” Carbonara

    How to Make Papardelle Vegetable “Pasta” Carbonara

    In this recipe, you use a vegetable peeler to make carrot and zucchini ribbons, which make a great lower-carb substitute for pasta.


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with water and bring the water to a boil.
    2. Using a vegetable peeler, peel thin strips of each vegetable (zucchini and carrot) to make wide “noodles.” You should end up with about 5 cups of vegetable ‘noodles’. Take care to avoid the seeds in the zucchini.
    3. Boil the vegetable “noodles” for 2-4 minutes or until just softened. Drain and lay out in a single layer on a baking sheet to dry.
    4. In a medium nonstick sauté pan, add the olive oil over medium-low heat.
    5. Sauté the turkey bacon and onion until the onions begin to soften. Add the garlic and cook for an additional two minutes. Stir in the flour and let it cook for 2 minutes.
    6. Stir in the milk and cheese and bring to a boil, scraping the bottom of the pan to incorporate all of the flour until thickened.
    7. Once thickened, add the vegetable “noodles” and toss gently to coat.
    8. Season with salt (optional) and ground black pepper, and stir in the parsley. Serve immediately.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      15mg

      5%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      7g

    • Potassium
      465mg

      10%

    Ingredients

    garlic (minced)
    2 clove

    small onion (minced)
    1/2

    medium zucchini
    1

    medium or 1 large carrot (peeled)
    2

    olive oil
    2 tsp

    turkey bacon (small dice)
    4 slice

    flour
    2 tbsp

    milk (non-fat)
    1 1/2 cup

    Parmesan cheese (shredded)
    3 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    fresh parsley (minced)
    1 tbsp

  • Panko Ranch Chicken Strips with Dipping Sauce

    Panko Ranch Chicken Strips with Dipping Sauce

    How to Make Panko Ranch Chicken Strips with Dipping Sauce


    10 min prep time


    12 min cook time


    4servings


    2 chicken tenderloins and 2 tablespoons sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken in a medium bowl with 1/4 cup of the ranch dressing; toss until well coated. Place the breadcrumbs in a shallow pan, such as a pie pan. Coat chicken pieces, one at a time with the breadcrumbs and set aside.
    2. Heat oil in a large skillet over medium-high heat. Add the chicken and immediately reduce to medium-low heat, cook 12 minutes or until golden and no longer pink in center, gently turning occasionally.
    3. Remove from skillet, sprinkle with 1/8 teaspoon salt. Serve with remaining 1/2 cup ranch for dipping.
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    Nutrition facts

    4 Servings



    • Serving Size

      2 chicken tenderloins and 2 tablespoons sauce


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      30g

    • Potassium
      485mg

      10%

    Ingredients

    chicken tenderloins (about 1 pound total)
    8

    yogurt ranch dressing (divided use)
    3/4 cup

    panko bread crumbs
    3/4 cup

    canola oil
    3 tbsp

  • Pad-Thai Flatbread Pizza

    Pad-Thai Flatbread Pizza

    How to Make Pad-Thai Flatbread Pizza

    Takeout pizza is usually high in calories and carbohydrate. Here’s a healthier pizza that you can make at home using thincrust flatbreads. By skipping the high-fat meats such as pepperoni or sausage, you’ll cut back on the unhealthy fats as well. Paired with a simple salad, this is a complete meal for 2 that can be ready in the time it takes to order pizza out!


    10 min prep time


    20 min cook time


    2servings


    1 flatbread pizza with 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the flatbreads on a pizza pan and bake for 4 minutes. Remove the flatbreads from the oven and set aside
    2. In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the tofu and cook 5 minutes or until lightly golden. Add the pad Thai sauce and red pepper flakes, and cook for 2 more minutes.
    3. Add the cabbage and green onion, and cook for 2-4 more minutes.
    4. Divide the cabbage-tofu mixture in half and spread evenly onto 2 flatbreads. Sprinkle 2 Tbsps. cheese on each flatbread. Bake 4 minutes in the oven and serve hot.
    5. Prepare the salad: whisk together the red wine vinegar, olive oil, and black pepper. Toss spring mix, cucumber, and carrot with the dressing in a large bowl. Serve each flatbread with about 2 cups salad.
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    Nutrition facts

    2 Servings



    • Serving Size

      1 flatbread pizza with 2 cups salad


    • Amount per serving



      Calories





      450

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      660mg

      29%

    • Total Carbohydrate
      49g

      18%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      740mg

      16%

    Ingredients

    thin crust wheat flatbreads
    2

    canola oil
    1 tsp

    firm tofu (drained and diced)
    5 oz

    Pad Thai sauce
    2 tbsp plus 1 tsp

    crushed red pepper flakes
    1/4 tsp

    shredded cabbage and carrots (coleslaw mix)
    3 cup

    green onion (chopped)
    1

    reduced-fat, shredded mozzarella cheese
    4 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    1 1/2 tbsp

    black pepper
    1/8 tsp

    spring mix lettuce
    4 cup

    cucumber (sliced)
    1/2

    carrots (diced or grated)
    1

  • Pan-Grilled Tofu Skewers

    Pan-Grilled Tofu Skewers

    How to Make Pan-Grilled Tofu Skewers

    Author Jackie Newgent says, “If you’re looking for an introduction to tofu, meet these Szechuan skewers. They offer a tasty way to try tofu for the first time, or the 101st time! Marinated in a gingery vinaigrette, inserted onto skewers, grilled until lovely caramelized grill markings form, and garnished with fresh cilantro leaves and sesame seeds, these tofu “pops” will be a hit for all the senses. Try them at your next cook-in…or cookout!”


    25 min prep time


    20 min cook time


    6servings


    3 skewers each

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the soy sauce, vinegar, scallion, ginger, apple-apricot sauce, sesame oil, and hot pepper flakes in a small bowl. (Makes 1/2 cup.) Pour into a 9 × 13-inch pan or similar-size dish.
    2. Cut the tofu lengthwise into 9 slices; then, cut each slice in half lengthwise or crosswise, creating 18 pieces. Place the tofu slices in a single layer in the soy sauce mixture and marinate about 10–15 minutes per side.
    3. Preheat a grill pan over medium-high heat. Transfer each tofu slice to the pan using tongs, reserving the marinade. Grill (in batches) until deep grill marks form on both sides, about 3 1/2–4 minutes per side.
    4. Insert reusable or bamboo skewers into the cooked tofu, sprinkle with the sesame seeds and cilantro leaves, and serve while warm with the remaining marinade on the side.
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    Nutrition facts

    6 Servings



    • Serving Size

      3 skewers each


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      7g

    • Potassium
      100mg

      2%

    Ingredients

    soy sauce (naturally brewed)
    2 tbsp

    rice vinegar (brown)
    1 1/2 tbsp

    green onion (scallion) (green and white parts, minced)
    1

    gingerroot (freshly grated)
    1 tbsp

    apple-apricot sauce or applesauce (no-sugar-added)
    1 tbsp

    sesame oil (toasted)
    2 tsp

    crushed red pepper flakes (dried)
    1/4 tsp

    (14-ounce) package extra-firm tofu (drained and squeezed of excess liquid)
    1

    black or white sesame seeds (or a mixture) (toasted)
    1 tsp

    fresh cilantro
    2 tbsp

  • Oven-Barbecued Chicken

    Oven-Barbecued Chicken

    How to Make Oven-Barbecued Chicken

    Who doesn’t like barbecued chicken? A serving of this recipe will go great with a side of greens and some rice. The best part? This dish will only cost you $0.50 per serving.


    20 min prep time


    8servings


    3 ounces (about 1/2 of a chicken breast)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.

    2. Place chicken in a 9×13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.

    3. Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).

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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces (about 1/2 of a chicken breast)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%

    • Protein
      19g

    Ingredients

    white vinegar
    1/4 cup

    water
    1/4 cup

    corn oil
    1 tbsp

    ketchup
    1/2 cup

    Worcestershire sauce
    3 tbsp

    onion(s) (finely diced)
    2 tbsp

    brown sugar ((light or dark))
    2 tbsp

    garlic powder
    1/8 tsp

    mustard powder
    2 tsp

    salt
    1/4 tsp

    coarse ground black pepper
    1/8 tsp

    chicken breasts (6-ounce each, boneless, skinless)
    4

    nonstick cooking spray
    1