The Super Diabetes Site

Tag: asian

  • Curried Chickpea Stew with Roasted Vegetables

    Curried Chickpea Stew with Roasted Vegetables

    How to Make Curried Chickpea Stew with Roasted Vegetables

    Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly vegan chickpea stew. Bursting with flavor and roasted veggies, it’s like a hug for your taste buds and your health.  


    20 min prep time


    30 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. 

    2. In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1/8 tsp salt, 1/4 tsp pepper, and 1 tsp of olive oil. 

    3. Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized. 

    4. In a large pot or Dutch oven, heat remaining olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent. 

    5. Add the curry powder, turmeric, 1/4 tsp salt, and 1/4 tsp pepper to the pot. Stir well to coat the onions and garlic with the spices. 

    6. Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil. 

    7. Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally. 

    8. Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro. 

    Fiber Focused
    Mediterranean
    Indian
    Asian
    Soup
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      549mg
      12%

    Ingredients

    sweet potatoes (peeled and diced, for the roasted veggies)
    1 cup

    red bell pepper (diced, for the roasted veggies)
    1 whole

    cauliflower florets (for the roasted veggies)
    1 cup

    olive oil (divided)
    2 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/2 tsp

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground turmeric
    1/2 tsp

    canned diced tomatoes (no-salt-added)
    14 oz

    lite unsweetened coconut milk
    6 oz

    low sodium vegetable broth
    1 cup

    canned chickpeas (rinsed and drained)
    7 oz

    fresh cilantro (chopped, for garnish)
    1 bunch

  • Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    How to Make Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels. Enjoy zesty flavors and healthy ingredients that will help you manage your diabetes eating plan without compromising flavor.
    You can easily customize this stir-fry with your favorite protein like chicken or a plant-based alternative like tofu. If you use shrimp, try to use fresh shrimp instead of frozen to keep sodium levels low. Try this easy recipe today!


    5 min prep time


    15 min cook time


    4servings


    approx. 2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet or wok, heat olive oil over medium heat. Add the mixed vegetables and sliced green onions to the skillet. Stir-fry for 3–4 minutes until the vegetables are crisp-tender. 

    2. Add the minced garlic and sauté for 1–2 minutes until fragrant. 

    3. Add the shrimp to the skillet and cook for about 3–4 minutes until they turn pink and opaque. 

    4. Add the cauliflower rice to the skillet. Cook for about 3–4 minutes, stirring occasionally, until the cauliflower rice is tender. 

    5. Stir in the soy sauce, fresh thyme leaves, lemon juice, salt, and black pepper. Stir everything together to combine well and heat through. 

    6. Garnish with fresh thyme sprigs and lemon wedges, if desired. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Foodie
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      approx. 2 cups


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      27g

    • Potassium
      538mg
      11%

    Ingredients

    olive oil
    2 oz

    mixed vegetables (such as bell peppers, snap peas, and carrots) (sliced)
    2 cup

    green onion (scallion) (sliced)
    2 whole

    garlic (minced)
    2 clove

    fresh (not previously frozen) large shrimp (peeled and deveined)
    1 lbs

    frozen riced cauliflower
    12 oz

    soy sauce
    1 tbsp

    fresh thyme leaves (plus 4 sprigs for garnish)
    1 tbsp

    Juice of 1 lemon
    1 whole

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    lemon (quartered, for garnish)
    1 whole

  • Sheet Pan Teriyaki Salmon and Vegetables

    Sheet Pan Teriyaki Salmon and Vegetables

    How to Make Sheet Pan Teriyaki Salmon and Vegetables

    Wish to get an entire dinner for four on one sheet pan in less than one hour? Your wish has been granted with this sheet pan teriyaki salmon and vegetables! What’s even more amazing is all the nutrition you will get out of this meal. Salmon is an excellent source of heart-healthy omega 3s and the vegetables are full of fiber, vitamin C, and other nutrients. The sweet flavor of the teriyaki sauce comes from zero-calorie Splenda® Stevia Sweetener!


    15 min prep time


    50 min cook time


    4servings


    1 salmon fillet and 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the teriyaki sauce:
      Heat 1 tsp. sesame oil in a small saucepan over medium heat. Add garlic and ginger and cook, stirring frequently until fragrant, about 30 seconds. Stir in water, soy sauce, sweetener, and vinegar and bring to a boil over medium-high heat. Boil, stirring occasionally until reduced by half, about 8–10 minutes. Stir in sesame seeds and arrowroot and cook until thick, about 1–3 minutes. Remove from heat.

    2. To assemble:
      Preheat oven to 400 degrees F and line a rimmed baking sheet with parchment paper. In a large bowl, toss broccoli, peppers, carrots, and 2 tsp. sesame oil together until well coated. Arrange vegetables in a single layer on prepared baking sheet. Bake for 15 minutes.
       

    3. Arrange salmon fillets in a single layer on prepared baking sheet. Brush 1 tablespoon of teriyaki sauce over each salmon fillet. Continue to bake until salmon reaches desired doneness and vegetables are tender, about 8–10 minutes. Drizzle remaining teriyaki over vegetables. Top with green onions and serve.

    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet and 1 cup vegetables


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      25g

    • Potassium
      1130mg
      24%

    Ingredients

    sesame oil (divided use)
    3 tsp

    garlic (finely grated, for the sauce)
    2 clove

    Knob Ginger (finely grated, for the sauce)
    1 (1/4-inch)

    water (for the sauce)
    1/2 cup

    lower sodium soy sauce (for the sauce)
    3 tbsp

    Splenda® Stevia Sweetener (for the sauce)
    1/4 cup

    rice wine vinegar (for the sauce)
    1 tbsp

    sesame seeds (for the sauce)
    1 tsp

    arrowroot powder (for the sauce)
    1/4 tsp

    broccoli (cut into 1-inch florets)
    1/2 head

    red bell pepper (seeded and sliced)
    1 small

    yellow bell pepper (seeded and sliced)
    1 small

    carrots (cut on the bias into 1-inch pieces)
    2 med

    green onion (scallion) (thinly sliced)
    2 stalks

    salmon filets (4 oz. each)
    4 whole

  • One Skillet Sweet Orange Chicken

    One Skillet Sweet Orange Chicken

    How to Make One Skillet Sweet Orange Chicken

    Spending too much time doing dishes in the evening? You should try this one-skillet sweet orange chicken for your next dinner. Unlike many traditional orange sauces, this zesty orange sauce is sweetened with zero-calorie sweetener, so it contains no added sugars. This dish can work with any vegetable, so feel free to swap the broccoli for bell peppers, zucchini, or whatever you like!


    10 prep time


    20 cook time


    4servings


    4 oz chicken, 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the orange sauce, stir together first 8 ingredients in a small bowl, including 1/4 teaspoon kosher salt.

    2. Season chicken breast with 1/4 teaspoon salt. Spray a large skillet with nonstick cooking spray and heat to medium-high. Once the skillet is hot, add the chicken and sauté until lightly browned and cooked through. Remove chicken to a plate.

    3. Respray the skillet, adding onions and broccoli. Sauté until the veggies are browned on the edges but still crisp. Add chicken back to the skillet with the vegetables.

    4. Pour sauce over veggies and chicken. Stir, serve, and enjoy!

    Veggie Rich
    Low Carb
    Asian
    One Pot
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz chicken, 1 cup vegetables


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      620mg
      13%

    Ingredients

    orange (zest and juice from orange)
    1 med

    Splenda® Monk Fruit Granulated Sweetener
    1/4 cup

    avocado oil
    1 tbsp

    Dijon Mustard
    1 tbsp

    balsamic vinegar
    1/2 tbsp

    garlic (grated)
    3 clove

    fresh ginger (grated)
    1/4 tsp

    Kosher Salt (divided)
    1/2 tsp

    boneless, skinless chicken breasts (cut into chunks)
    1 lbs

    sweet onions or red onions (cut into large chunks)
    2

    broccoli florets
    4 cup

  • Crunchy Asian Salad

    Crunchy Asian Salad

    How to Make Crunchy Asian Salad

    This crunchy Asian salad is full of colorful, fiber-rich vegetables like shredded cabbage, carrots, and bell pepper. The flavorful dressing is made with zero-calorie sweetener, so you’ll get sweetness without any added sugars. Enjoy as a side dish with your favorite Asian-inspired entrée, like baked teriyaki chicken.


    10 prep time


    5 cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add cabbage, carrots, bell pepper, green onions, and toasted almonds.

    2. In a small saucepan, add all ingredients for the dressing. Stir together and add 1 tablespoon water. Heat on low just until warmed. Let dressing cool slightly, then pour dressing over salad and toss. Serve and enjoy!

    Veggie Rich
    Low Carb
    Asian
    Salad Dressings & Condiments
    Salads
    Vegetarian
    Vegan
    Sides
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      4g

    • Potassium
      330mg
      7%

    Ingredients

    purple cabbage (shredded)
    3 cup

    carrots (shredded)
    2 cup

    bell peppers (roughly chopped)
    1 large

    green onion (scallion) (thinly sliced)
    5 stalks

    sliced almonds (toasted)
    1/2 cup

    rice wine vinegar (for the dressing)
    3 tbsp

    unsweetened creamy peanut butter (for the dressing)
    2 tbsp

    Splenda® Monk Fruit Granulated Sweetener (for the dressing)
    3 tbsp

    garlic (grated, for the dressing)
    1 clove

    sesame oil (for the dressing)
    1/2 tbsp

    fresh ginger (grated, for the dressing)
    2 tsp

  • 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

  • Peanut Chicken with Cauliflower Rice

    Peanut Chicken with Cauliflower Rice

    How to Make Peanut Chicken with Cauliflower Rice

    Craving Asian food but don’t want all the carbs? Try this healthier version of peanut chicken that substitutes white rice for riced cauliflower! Cauliflower is a great low-carb alternative to rice that offers an extra serving of nutritious veggies to this classic dish.


    10 inutes prep time


    20 min cook time


    4servings


    ½ cup cauliflower rice & 1 cup chicken and peanut sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large skillet with cooking spray and heat over medium heat. Add chicken and cook, stirring often, until golden brown. Transfer chicken to a plate and return the skillet to medium heat.

    2. Add the sesame oil and stir in the onion, garlic, ginger, and chili-garlic sauce. Cook, stirring occasionally, until onion softens, 4–5 minutes.

    3. Add soy sauce, peanut butter, coconut milk, almond milk, and tomatoes. Stir until the sauce is creamy and the peanut butter is fully distributed. 

    4. Bring to a simmer. Return chicken to the pan and add the chopped cilantro. Reduce heat to low and simmer until the sauce thickens, 3–4 minutes.

    5. Serve chicken over cauliflower rice and garnish with peanuts and more cilantro, if desired.

    Low Carb
    Asian
    One Pot
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup cauliflower rice & 1 cup chicken and peanut sauce


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      39g

    • Potassium
      671mg
      14%

    Ingredients

    nonstick cooking spray
    1 whole

    chicken breasts (cut into cubes)
    1 lbs

    yellow onion (diced)
    1/2 med

    garlic (minced)
    2 clove

    fresh ginger (grated)
    2 tsp

    toasted sesame oil
    1 tsp

    Thai style chili garlic sauce
    1 tsp

    soy sauce
    1 1/2 tsp

    peanut butter
    1 tbsp

    coconut milk
    2 tbsp

    unsweetened almond milk
    2 tbsp

    canned diced tomatoes (drained)
    14 1/2 oz

    fresh cilantro (chopped)
    1/4 cup

    cauliflower “rice”
    2 cup

    peanuts (chopped, optional)
    1 tbsp

  • Chicken Curry

    Chicken Curry

    How to Make Chicken Curry

    The warm and rich flavor of curry transforms chicken breasts into an exceptional main dish. The chicken and vegetables simmer in your slow cooker or use your electric pressure cooker for an easy main dish, then serve it on hot cooked rice. The various toppings on curry means you can customize your dish just the way you like it. This one is topped with tomatoes, pepper, and cilantro; but another time, top it with chopped apples, chopped bananas, slivered toasted almonds, chopped avocado, or a small dollop of fat-free, plain Greek yogurt.


    30 min prep time


    4servings


    1 1/4 cups chicken and vegetables and 1/2 cup rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium slow cooker for 1 second with cooking spray. Place the onion, red bell pepper, and cauliflower into the slow cooker.
    2. Heat a large skillet over medium high heat. Spray the skillet for 1 second with cooking spray. Place the chicken in the skillet and cook just until browned, turn and brown the second side. Place the chicken over the vegetables in the slow cooker.
    3. Sprinkle the chicken with the curry powder, garlic, paprika, cumin and salt. Pour the light coconut milk and broth overall. Cover and cook on Low for 3 to 5 hours or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.
    4. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.
    5. Using a slotted spoon, lift the chicken breasts out of the slow cooker and place on a cutting board. Turn the slow cooker to High. Blend the cornstarch into the cold water, blending until smooth. Stir the cornstarch mixture into the slow cooker. Cover and allow to cook about 15 minutes or until thickened and bubbly, stirring occasionally.
    6. When the chicken is cool enough to handle, cut the chicken into bitesize pieces. Stir the chicken back into the slow cooker and allow to heat through.
    7. To serve, spoon the hot cooked brown rice onto each plate. Top with the chicken curry. Sprinkle the top of each serving with 2 tablespoons chopped tomatoes, 1 tablespoon chopped green bell pepper and 2 teaspoons minced cilantro.
    8. Cook’s Tip on Curry Powder: Curry powder is a combination of several spices and herbs, including coriander, cumin, turmeric, cloves, and chilies. Those curry powders labeled as madras are hot, but if you are unsure, or using a brand you are not familiar with, you might add about half the curry powder listed in the recipe the first time you make it. Then, you can taste the dish near the end of cooking and add additional seasoning, as desired.
    9. Cook’s Tip on Coconut Milk: Coconut milk is available canned and is typically shelved with the Asian foods in most larger grocery stores. For this recipe, light coconut milk is used. Do not confuse coconut milk with cream of coconut that is used when making cocktails. Stir the coconut milk well before measuring. Once open, you can cover the coconut milk and store it in the refrigerator for up to about one week.
    10. Electric Pressure Cooker Variation: Heat the pressure cooker on the sauté setting. Add 1 teaspoon olive oil and sear the chicken breasts until well browned on both sides. Turn the pressure cooker off. Add the vegetables, seasonings, coconut milk and broth. Secure the cover and cook on High Pressure for 6 minutes. Quickly release the pressure. Remove the chicken breasts with a slotted spoon. Blend the cornstarch in the cold water and blend into the curry as directed above. Cook on the sauté setting, stirring frequently until bubbly and thickened. Cut the chicken breasts into cubes and stir into the curry. Proceed as the recipe directs.
    Indian
    Asian
    One Pot
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups chicken and vegetables and 1/2 cup rice


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      30g

    • Potassium
      780mg
      17%

    Ingredients

    nonstick cooking spray (spray for 1 second)
    1

    onion(s) (cut into 1/2-inch wedges)
    1 med

    bell peppers (red, cut into 1/2-inch strips)
    1

    cauliflower florets
    1 cup

    boneless, skinless chicken breasts (all visible fat discarded)
    1 lbs

    curry powder
    2 tbsp

    garlic (dry, minced)
    2 tsp

    smoked paprika
    2 tsp

    ground cumin
    1 tsp

    salt
    1/4 tsp

    lite coconut milk
    1/2 cup

    low sodium chicken broth (fat-free)
    1/2 cup

    brown rice
    2/3 cup

    Cornstarch
    2 tsp

    water (cold)
    2 tbsp

    tomato(es) (chopped)
    1/2 cup

    green bell pepper (chopped)
    1/2 cup

    fresh cilantro (minced)
    2 tbsp

  • Japanese Chicken and Spinach Rice Bowls

    Japanese Chicken and Spinach Rice Bowls

    How to Make Japanese Chicken and Spinach Rice Bowls

    Grain, protein, and vegetable bowls are popular now, and once you taste this one, you will understand why. It is a nourishing bowl that combines the comfort of chicken soup with the color and flavor of fresh vegetables. You can also customize the bowl to suit your preferences or what you have on hand. If you are out of brown rice you can substitute cooked quinoa, farro or whole grain couscous. You might also top your bowl with chopped cucumbers, shredded carrots, or chopped bell peppers. And, if you enjoy spicy food, increase the red pepper flakes.


    30 min prep time


    3–5 hr cook time


    4servings


    1 1/2 cups chicken and vegetables and 1/2 cup brown rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken in a medium slow cooker. Add the celery pieces, onion wedges, garlic, soy sauce, vinegar, and hot pepper flakes. Add the water and chicken stock. Cover and cook on low for 3 to 5 hours, or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.

    2. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.

    3. Using a slotted spoon, lift the chicken out of the slow cooker and place on a cutting board. Strain the broth through a fine mesh sieve into a deep bowl. Pour the hot broth back into the slow cooker. Turn the slow cooker to High.

    4. Cut the chicken into bite-size pieces and stir back into the hot broth in the slow cooker. Stir in the spinach. Cover and cook on High for 15 minutes.

    5. Spoon 1/2 cup cooked brown rice into each serving bowl. Ladle 1 1/2 cups chicken, spinach, and broth mixture over the rice. Top with sliced radishes and green onions. Sprinkle with sesame seeds.

    6. Pressure Cooker Variation: Place the chicken, celery, onion, garlic, soy sauce, vinegar, and hot pepper flakes in the pressure cooker. Add the water and chicken stock. Secure the lid. Cook on High pressure for 6 minutes. Quickly release the pressure. Remove the chicken and set on a cutting board. Strain the broth and return it to the pressure cooker. Cut the chicken into bite-size pieces and stir it into the broth. Set the pressure cooker on the sauté setting. Stir in the spinach and cook, stirring frequently, for 3 to 5 minutes or until the spinach is cooked. Proceed as the recipe direct, ladling the chicken and spinach over the cooked brown rice and top with radishes, green onions, and sesame seeds.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Low Carb
    Asian
    Slow Cooker
    Soup
    One Pot
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups chicken and vegetables and 1/2 cup brown rice


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      568mg
      12%

    Ingredients

    chicken breasts (boneless, skinless halves, all visible fat discarded)
    1 lbs

    celery (cut into fourths)
    1 stalks

    onion(s) (cut into 1/2-inch wedges)
    1/2 med

    garlic (minced)
    2 clove

    lower sodium soy sauce
    1 tsp

    rice vinegar
    1 tsp

    crushed red pepper flakes
    1/8 tsp

    water
    3 cup

    no-salt-added chicken stock (fat-free)
    2 cup

    brown rice
    2/3 cup

    spinach (lightly packed, fresh leaves, trimmed and coarsely chopped)
    4 cup

    radishes (thinly sliced)
    4 med

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted)
    2 tsp

  • Tofu Banh Mi Bowl

    Tofu Banh Mi Bowl

    How to Make Tofu Banh Mi Bowl

    Bahn Mi is a Vietnamese sandwich served on a French Baguette. It’s typically filled with pork, pickled vegetables, cilantro, and peppers. In this low carb, vegetarian version, we use tofu instead of pork, ditch the baguette, and toss everything together in a bowl. The result is a colorful, low carb meal packed with a variety of flavors and textures.


    30 min prep time


    15 min cook time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pickled vegetables: Add the carrot, radish, jalapeno, 1/2 cup of the vinegar, water and salt to a small bowl. Cover and put in the fridge for 20 minutes.

    2. Drain the tofu: Line a plate with a clean dish towel or 4 layers of paper towels. Set the tofu on top of the towel(s) and fold the rest of the towel(s) on top of the tofu to cover. Put another plate on top of those towels and place something heavy on the top of the stack. Let sit for at least a few minutes to remove some of the water from the tofu.

    3. Marinate the tofu: After it has drained, cut the tofu into 8 slices and add to a medium bowl. Add the lime juice, 2 tbsp of the tamari and sriracha. Cover and let marinate for 10 minutes.

    4. Prepare the dressing: in small bowl, whisk together the mayonnaise, remaining 1/2 tbsp rice vinegar, remaining 2 tsp lime juice, remaining 1 tsp tamari, sesame oil, garlic powder, and pepper.

    5. Cook the tofu: Heat the avocado oil in a medium skillet over medium-high heat. Drain the tofu and discard the excess marinade. Add the tofu slices to the skillet in a single layer (cook in batches if needed). Cook for 6 minutes per side or until golden.

    6. Prepare the bowls: Divide the cabbages between two large bowls. Top each with half the cucumber slices and 4 slices tofu. Drain the pickled carrot and radish, and top each bowl with half the pickled vegetables. Drizzle half the dressing over each bowl, then garnish each with cilantro, basil, and peanuts.

    Fiber Focused
    Low Carb
    Asian
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Dinner
    Lunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      740mg

      32%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      760mg
      16%

    Ingredients

    shredded carrot
    1/2 cup

    grated daikon radish (or regular red radish)
    1/2 cup

    jalapeño pepper (thinly sliced)
    1

    rice vinegar (divided use)
    1/2 cup plus 1/2 tbsp

    water
    1/2 cup

    salt
    1 tsp

    extra firm tofu
    8 oz

    lime juice (divided use)
    2 tbsp plus 2 tsp

    reduced sodium tamari (divided use)
    2 tbsp plus 1 tsp

    sriracha
    2 tsp

    mayonnaise
    2 tbsp

    sesame oil
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    shredded red cabbage
    1 cup

    shredded Napa cabbage
    1 cup

    thinly sliced cucumber
    1 cup

    chopped fresh cilantro
    1/4 cup

    chopped fresh basil
    1/4 cup

    chopped unsalted peanuts
    2 tbsp