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Tag: dinner

  • 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

  • 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

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    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

  • Sorghum Split Pea Soup

    Sorghum Split Pea Soup

    How to Make Sorghum Split Pea Soup

    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


    60 min cook time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a 4-quart stock pot or large pot heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper and cook, stirring occasionally 10 to 12 minutes or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to a boil, reduce heat and simmer, covered for 45-60 minutes or until split peas are soft and sorghum is tender.
    2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with pepper.
    3. Garnish with chopped fresh thyme and cracked black pepper, if desired.
    Comfort Food
    Budget Friendly
    Dinner
    Main Dish
    One Pot
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      850mg
      18%

    Ingredients

    olive oil
    1 1/2 tbsp

    onion(s) (chopped)
    1

    carrots (sliced)
    3/4 cup

    celery (sliced)
    3/4 cup

    garlic (minced)
    1 1/2 tsp

    no-salt-added chicken stock
    6 cup

    peas (green, split)
    1 1/4 cup

    ham bone
    1 small

    ham slices (chopped)
    2/3 cup

    sorghum (pearled)
    2/3 cup

    fresh thyme
    4 sprig

    bay leaves
    2

    Worcestershire sauce
    1 1/2 tbsp

  • Zuppa Toscana with Cauliflower and Kale

    Zuppa Toscana with Cauliflower and Kale

    How to Make Zuppa Toscana with Cauliflower and Kale

    This classic Italian soup is traditionally made with leafy greens, white beans, and potatoes in a savory broth with a little bit of spice. To make a low carb version, we replaced the white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein. Add a side of Cauliflower Garlic “Bread” Sticks for a satisfying low carb meal.


    10 min prep time


    30 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a Dutch oven, heat half of the oil over medium heat. Add the ground chicken and cook until browned.
    2. Remove the chicken from the dutch oven and set aside in a bowl or plate. Add the rest of the oil to the dutch oven, then add the onions and garlic. Sautee until browned, about 2 minutes.
    3. Add the beef broth, cauliflower and herbs and spices. Cover and cook on medium heat for about 10 minutes, or until the cauliflower is tender.
    4. Add the kale and the cooked chicken. Stir and cook uncovered for about 3 minutes, or until the kale wilts.
    5. Remove from heat and stir in the Greek yogurt. Serve with a sprinkle of parmesan cheese on top.
    Low Carb
    Italian
    Soup
    One Pot
    Main Dish
    Lunch
    Budget Friendly
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      700mg
      15%

    Ingredients

    avocado oil (divided use)
    1 tbsp

    ground chicken
    1 lbs

    crushed red pepper flakes
    1/2 tsp

    low sodium beef broth
    5 cup

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    head cauliflower (cut into florets)
    1/2 head (or 3 cups florets)

    chopped kale
    2 cup

    paprika
    1/4 tsp

    black pepper
    1/4 tsp

    fennel seeds
    1/2 tsp

    dried parsley
    1 tsp

    dried oregano
    2 tsp

    dried basil
    1 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    grated parmesan cheese
    1 tbsp (1/2 tsp per serving)

  • Sheet Pan Miso Salmon and Sesame Bok Choy

    Sheet Pan Miso Salmon and Sesame Bok Choy

    How to Make Sheet Pan Miso Salmon and Sesame Bok Choy

    This Asian-inspired sheet pan dinner features roasted baby bok choy, a small type of Chinese cabbage, and flavorful salmon marinated with miso. If you can’t find bok choy, Brussels sprouts or broccoli would work well instead. Finish off you plate with a side of brown rice or cauliflower rice for a very low carb meal.


    20 min prep time


    8 min cook time


    4servings


    One salmon filet with 1 head of bok choy (2 halves)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl or large resealable plastic bag, mix the miso paste, rice vinegar, ½ tbsp of sesame oil and garlic. Add the salmon and gently coat with the marinade. Cover the bowl or seal the bag and marinate in the fridge for 15 minutes (if you’re short on time you can skip the marinating step).
    2. Preheat your oven to 450 degrees F. Line a rimmed baking sheet with parchment paper.
    3. Cut the root ends off the bok choy and cut each one in half horizontally.
    4. Remove salmon fillets from the marinade and place on one end of the prepared baking sheet, skin side down. (Discard any remaining marinade.)
    5. At the other end of the baking sheet, arrange the bok choy cut side down. Drizzle with the remaining ½ tbsp of sesame oil and tamari.
    6. Roast for 8 minutes or until the salmon is cooked through and the bok choy is tender.
    7. Plate the salmon filets and bok choy and sprinkle the bok choy with sesame seeds.
    Low Carb
    Seafood
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      One salmon filet with 1 head of bok choy (2 halves)


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      36g

    • Potassium
      1010mg
      21%

    Ingredients

    miso paste
    2 tbsp

    rice vinegar
    1/3 cup

    sesame oil (divided)
    1 tbsp

    garlic (minced)
    2 clove

    reduced-sodium tamari
    1 tbsp

    salmon
    4 (6-oz) fillets

    baby bok choy
    4 heads

    sesame seeds
    2 tsp

  • Shakshuka with Red Peppers and Goat Cheese

    Shakshuka with Red Peppers and Goat Cheese

    How to Make Shakshuka with Red Peppers and Goat Cheese

    Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.


    15 min prep time


    15 min cook time


    4servings


    1 slice (with 2 eggs)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees.
    2. Heat the olive oil over medium-high heat in a large oven-proof skillet. Add the onion and sauté for about 3 minutes, until translucent. Add the garlic, red pepper and spices and sauté until the red pepper is soft (about 2 minutes).
    3. Add the crushed tomatoes and the spinach. Sauté for 2 minutes. Turn off the heat.
    4. Using a wooden spoon, create 8 wells in the pan of veggies. Crack an egg into each well. Put the skillet in the preheated oven and bake for about 7 minutes or until the eggs are set.
    5. Remove from the oven and crumble the goat cheese on top while still warm. Cut into 4 equal slices (with 2 eggs each) to serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    Vegetarian
    One Pot
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice (with 2 eggs)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      380mg

      127%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      910mg
      19%

    Ingredients

    olive oil
    1/2 tbsp

    small yellow onion (diced)
    1

    garlic (minced)
    2 clove

    red bell pepper (diced)
    1/2

    paprika
    1/2 tsp

    Sea salt
    1/8 tsp

    black pepper
    1/8 tsp

    canned crushed tomatoes
    1 (28-oz) can

    baby spinach
    3 cup

    eggs
    8

    goat cheese
    1/4 cup

  • 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