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Tag: budget friendly

  • Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

    Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

    How to Make Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing


    10 min prep time


    15 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the garlic, mayonnaise, vinegar, honey, Dijon, basil, salt, and pepper.

    2. Trim and slice the Brussels sprouts into thin strips; add to the bowl with the dressing.

    3. Roughly chop the artichokes and add to the bowl.

    4. Medium dice the avocado and add to the bowl.

    5. Chop or tear the lettuce into bite-size pieces and add to the bowl; toss to combine the salad.

    6. Serve with a sprinkle of roasted flax seed.

    Veggie Rich
    Salad Dressings & Condiments
    Salads
    Vegetarian
    Sides
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      444mg
      9%

    Ingredients

    garlic
    2 clove

    mayonnaise (olive oil)
    2 tbsp

    white vinegar
    4 tsp

    honey
    2 tsp

    Dijon Mustard
    2 tsp

    dried basil
    1 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    fresh Brussels sprouts
    1/2 lbs

    artichoke hearts (1 jar, in brine; quartered, drained, and rinsed)
    6 oz

    avocado
    1/2 large

    romaine lettuce
    1 head

    whole flax seeds (roasted)
    1 tbsp

  • Chicken, Brussel Sprouts & Mushroom Bake

    Chicken, Brussel Sprouts & Mushroom Bake

    How to Make Chicken, Brussel Sprouts & Mushroom Bake

    This chicken, Brussels sprout, and mushroom bake is a quick one-skillet dish your family will love. The recipe is an excellent source of fiber, rich in veggies, and a good source of protein.  


    15 min prep time


    25 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. Heat olive oil in a large skillet over medium heat. Add onion, Brussels sprouts, chicken, mushrooms, Italian seasoning, salt, and pepper. Cook over medium heat, stirring occasionally, for about 10 minutes, until vegetables soften and chicken is cooked through.   

    3. While the chicken and vegetables are cooking, whisk the milk and yogurt in a small bowl until combined.   

    4. Drizzle the milk and yogurt over the chicken and vegetable mixture and stir to coat.  

    5. Sprinkle with the cheese and place the skillet in the oven and cook for 15 minutes, until the cheese is melted and bubbling.   

    Fiber Focused
    Veggie Rich
    Low Carb
    Mediterranean
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      33g

    • Potassium
      1173mg
      25%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1 small

    fresh Brussels sprouts (trimmed and halved)
    1 1/2 lbs

    chicken breasts (cubed)
    1 lbs

    cremini (baby bella) mushrooms (sliced)
    8 oz

    Italian seasoning
    1 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    1% milk
    1 tbsp

    mozzarella cheese (part-skim, shredded)
    1/4 cup

    Plain Nonfat Greek yogurt
    2 tbsp

  • Maple-Thyme Roasted Brussel Sprouts

    Maple-Thyme Roasted Brussel Sprouts

    How to Make Maple-Thyme Roasted Brussel Sprouts


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F.

    2. Trim and halve Brussels sprouts; add to a medium bowl. 

    3. Remove thyme leaves from the stems and add to the bowl. 

    4. Add garlic, olive oil, maple syrup, salt, and pepper to the bowl and toss to combine. 

    5. Spread out in a single layer on a baking sheet. Place in the oven and roast until the sprouts are fork-tender and beginning to brown, 20–25 minutes. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      4g

    • Potassium
      457mg
      10%

    Ingredients

    fresh Brussels sprouts
    1 lbs

    fresh thyme
    1/2 small bunch

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    sugar-free maple-type syrup
    1 1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • 5 Ingredient Blueberry Protein Muffins

    5 Ingredient Blueberry Protein Muffins

    How to Make 5 Ingredient Blueberry Protein Muffins

    Don’t be deceived. These 5 Ingredient Blueberry Protein Muffins may be smaller in size, but they sure are delicious! This recipe can help fit more protein into your diet by combining fresh, sweet-tart blueberries with the warm flavors of almond butter and vanilla Greek nonfat yogurt. Better yet, this recipe contains just five ingredients meaning it’s oh-so-easy to make—and take on the go.
     


    10 min prep time


    20 min cook time


    6servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375˚F. Spray 6 muffin cups with cooking spray. In large bowl, stir together banana, quinoa, nonfat yogurt and almond butter until blended. Fold in blueberries.

    2. Spoon batter into prepared muffin cups. Bake for 20 to 25 minutes or until golden brown and set in center. Let cool completely.

    Sides
    Foodie
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      227mg
      5%

    Ingredients

    banana(s)
    1

    quinoa (cooked)
    1 cup

    Greek vanilla yogurt (nonfat)
    1/4 cup

    almond butter
    1/4 cup

    blueberries (fresh)
    1 cup

  • 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

  • Blueberry Almond Chicken Salad Lettuce Wraps

    Blueberry Almond Chicken Salad Lettuce Wraps

    How to Make Blueberry Almond Chicken Salad Lettuce Wraps

    Liven up that lunch bag and grab a boost of blue. You’ll be so happy you did when you bite into these creamy blueberry almond chicken salad lettuce wraps. Crispy, flavorful goodness that also fits into a diabetes friendly eating plan. Instead of mayonnaise, these wraps are yogurt-based to cut back on calories and fat—and not to mention an excellent source of vitamin A. Crunch away! 
     


    10 min prep time


    20 min cook time


    4servings


    1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, combine yogurt, basil, salt and pepper until blended.
    2. Add chicken, blueberries, celery and scallions and toss until evenly coated.
    3. Arrange lettuce leaves on serving platter and top with chicken mixture, dividing evenly between lettuce leaves.
    4. Top with almonds.
    Low Carb
    Foodie
    Budget Friendly
    Dinner
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      586mg
      12%

    Ingredients

    Plain Nonfat Greek yogurt
    1/2 cup

    fresh basil (chopped)
    1/4 cup

    salt (kosher)
    1/2 tsp

    black pepper
    1/4 tsp

    cooked chicken (chopped)
    3 cup

    blueberries
    3 cup

    celery (chopped)
    1/2 cup

    green onion (scallion) (chopped)
    1/4 cup

    lettuce leaves
    8

    almonds (sliced and toasted)
    2 tbsp

  • Big Skillet Breakfast

    Big Skillet Breakfast

    How to Make Big Skillet Breakfast

    This sauté of fresh vegetables adds flavor and nutrition to breakfast, brunch, or even dinner. Not sure what to do with left over veggies? Substitute leftovers for the vegetables in this recipe and enjoy.


    10 min prep time


    30 min cook time


    4servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 3 minutes. Add the mushrooms and cook, stirring frequently, about 4 minutes. 

    2. Add the mushrooms and cook, stirring frequently, about 4 minutes. Add the tomatoes and cook until the tomatoes lose most of the moisture. 

    3. Add the tomatoes and cook until the tomatoes lose most of the moisture. Add the spinach and cook for about a minute more.

    4. Add the spinach and cook for about a minute more. 

    5. Whisk together the spicy seasoning, egg whites, eggs, and water. Reduce the heat to medium and add the eggs. Let the eggs cook, without stirring until they begin to cook around the edges. 

    6. Use a spatula and turn the egg mixture and cook until almost set. Remove from the heat; allow to stand for the eggs to complete cooking from the residual heat. 

    7. Sprinkle with feta. Cut into four wedges for serving.

    Low Sodium
    Veggie Rich
    Low Carb
    Vegetarian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      390mg
      8%

    Ingredients

    olive oil
    2 tsp

    onion(s) (chopped)
    1 cup

    white (button) mushrooms (sliced)
    1 1/2 cup

    grape or cherry tomatoes (quartered)
    1 cup

    spinach (fresh, coarsely chopped)
    2 cup

    seasoning (salt-free, extra-spicy)
    1/2 tsp

    egg whites
    3 large

    eggs
    4 large

    water
    1 tbsp

    feta cheese (lower-fat)
    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

  • Red Lentil Hummus

    Red Lentil Hummus

    How to Make Red Lentil Hummus

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan combine water and dried red lentils and bring to a boil over medium-high heat.
    2. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes or until lentils have split and become soft. Cool and transfer to a food processor.
    3. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper and process 30 to 60 seconds or until smooth, stopping to scrape down sides as needed.
    4. Transfer to an air-tight container and store in the refrigerator up to 5 days until serving time.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/3 cup

    red lentils (dried)
    1/3 cup

    olive oil
    1 tbsp

    tahini
    1 tbsp

    lemon juice
    1 tbsp

    garlic (minced)
    1/2 tsp

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Mediterranean Grain Bowl with Pork Skewers

    Mediterranean Grain Bowl with Pork Skewers

    How to Make Mediterranean Grain Bowl with Pork Skewers

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    45 min (2 hr marinating time) prep time


    75 min cook time


    6servings


    1 pork skewer, 2/3 cup sorghum mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut pork loin into 1-inch cubes. Place in a resealable plastic bag set in a shallow dish. In a small bowl combine 3 tablespoons olive oil, garlic, lemon zest, cumin and ½ teaspoon black pepper. Pour half of the olive oil mixture over meat (reserve remaining half). Seal bag; turn to coat meat. Marinate in the refrigerator for 2 hours, turning bag occasionally.
    2. Meanwhile, in a medium saucepan heat 1 tablespoon oil over medium-high heat. Add onion and cook and stir 6 to 8 minutes or until tender. Add stock and bring to a boil. Add sorghum. Reduce heat and simmer, covered, 45 to 60 minutes or until the sorghum is tender, stirring occasionally.
    3. Preheat oven to 400°F. Arrange chickpeas on a foil-lined 15x10x1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast in preheated oven 20 to 30 minutes or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and set oven temperature to 500°F.
    4. Drain meat, discarding marinade. Divide meat amongst 6 wooden or metal skewers. Arrange skewers on a wire rack on top of a baking sheet and bake for 10 minutes or until meat is slightly pink in the center, turning once halfway through.
    5. To serve, divide cooked sorghum between 6 shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.
    Mediterranean
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pork skewer, 2/3 cup sorghum mixture


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      21g

      27%

      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      670mg
      14%

    Ingredients

    lean boneless pork sirloin roast (trimmed of fat)
    12 oz

    olive oil (divided)
    4 tbsp

    garlic (minced)
    2 tsp

    lemon zest
    1 tsp

    ground cumin
    1 tsp

    sweet onion (chopped)
    1 whole

    no-salt-added chicken stock
    3 cup

    sorghum (whole-grain, rinsed and drained)
    3/4 cup

    chickpeas (garbanzo beans) (rinsed, drained and dried with paper towels)
    1 cup

    cherry tomatoes (halved)
    1 1/2 cup

    arugula
    1 cup

    cucumber(s) (chopped)
    1 cup

    feta cheese (crumbled)
    2/3 cup

    Kalamata olives
    1/2 cup

    hummus
    1