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Tag: dinner

  • Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    How to Make Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Indulge in the rich flavors of the season with our diabetes-friendly stuffed mushrooms paired with a refreshing salad. This Very-Low-Carbohydrate Meal Pattern dish is delicious and packed with nutrients, making it a perfect choice for a healthy meal.


    10 min prep time


    30 min cook time


    4servings


    1 stuffed mushroom, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.

    2. Remove the stems and scrape out the gills from the portobello mushroom caps. Lightly spray the caps with olive oil and place them on the baking sheet, open side up.

    3. Heat a non-stick skillet over medium heat. Add the ground turkey and diced onion. Cook, breaking up the turkey, until no longer pink (about 5–6 minutes). Add the minced garlic and cook for 1 additional minute.

    4. Stir in the diced tomatoes, oregano, smoked paprika, salt, and pepper. Mix well and cook for another 3–4 minutes.

    5. Divide the turkey mixture evenly among the mushroom caps. Bake for 15–20 minutes, or until the mushrooms are tender and the filling is heated through.

    6. In a large bowl, combine the baby spinach, crumbled feta, toasted pecans, cucumber, and cherry tomatoes.

    7. In a small bowl, whisk together the balsamic vinegar, olive oil, and Dijon mustard. Drizzle the dressing over the salad and toss to coat evenly.

    8. Serve one stuffed mushroom cap with salad on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed mushroom, 2 cups salad


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      34g

    • Potassium
      1285mg
      27%

    Ingredients

    Portobello mushrooms (caps only)
    4 large

    lean ground turkey (99% lean)
    1 lbs

    onion(s) (finely diced)
    1 small

    garlic (minced)
    2 clove

    diced tomatoes (no salt added, drained if canned)
    7 1/2 oz

    dried oregano
    1/2 tsp

    smoked paprika
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil spray
    1 whole

    baby spinach
    5 oz

    reduced-fat feta cheese (crumbled)
    1/4 cup

    pecans (chopped)
    1/4 cup

    English cucumber(s) (thinly sliced)
    1/2 whole

    cherry tomatoes (halved)
    1 cup

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    Dijon Mustard
    1 tsp

  • Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    How to Make Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions

    Elevate your weeknight dinners with these Sheet Pan Cheesy Mini Meatloaves made with a colorful medley of bell peppers and onions. This Very-Low-Carbohydrate Meal Pattern recipe is not only easy to prepare, it’s packed with flavor and nutrients, making it a perfect choice for a healthy and satisfying dinner the whole family will enjoy.


    10 min prep time


    20 min cook time


    4servings


    3 meatloaves, ½ cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Line a large baking sheet pan with aluminum foil.

    2. Place turkey, egg, breadcrumbs, half of the Italian seasoning, and black pepper in a medium bowl. Mix with your hands until the meatloaf mixture is well combined.

    3. Form the beef mixture into 12 short logs, approximately 3-inches long. Transfer to one half of the baking sheet.

    4. Spread the bell peppers and onion on the unused side of the baking sheet. Drizzle the vegetables with oil, sprinkle with the remaining seasoning, and toss to coat evenly. Arrange them in a single layer.

    5. Place the baking sheet in the oven and roast, stirring the vegetables midway, until the meatloaves are nearly cooked and the vegetables are tender when pierced with a fork, about 15–20 minutes.

    6. Take the baking sheet out of the oven when the meatloaves are almost done. Lay slices of cheese on top of each meatloaf. Return the sheet to the oven and bake until the meatloaves are fully cooked and the cheese has melted, about 2–3 more minutes.

    Low Carb
    Kid Friendly
    American
    One Pot
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatloaves, ½ cup vegetables


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      43g

    • Potassium
      561mg
      12%

    Ingredients

    fat-free ground turkey
    1 lbs

    eggs
    1 whole

    panko bread crumbs
    1/2 cup

    Italian seasoning (divided)
    2 tsp

    black pepper
    1/2 tsp

    green bell pepper (sliced)
    2 whole

    red onion (sliced)
    1 med

    olive oil
    2 tbsp

    block fat free mozzarella cheese (cut into 12 slices)
    6 oz

  • Seared Barbecue Tempeh Salad

    Seared Barbecue Tempeh Salad

    How to Make Seared Barbecue Tempeh Salad

    Savor the bold and smoky flavors of this Seared Barbecue Tempeh Salad, a vibrant dish that fits the Vegan Meal Pattern. Grilled tempeh is marinated in a zesty barbecue sauce and served over a fresh bed of greens, topped with crunchy vegetables and a tangy dressing. It’s a perfect blend of textures and flavors, ideal for a satisfying vegan meal.


    10 min prep time


    5 min cook time


    4servings


    3 cups veggie salad, 1/2 cup tempeh and peppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice tempeh crosswise into thin strips and place in a medium bowl. Add bell peppers and barbecue sauce to the bowl with the tempeh and gently stir to coat.

    2. Preheat a large skillet over medium-high heat.

    3. Once the skillet is hot, add oil and swirl to coat the bottom. Add tempeh and bell peppers in a single layer and cook, flipping once, until tempeh is browned and warmed through, 4–5 minutes. Remove from heat.

    4. To assemble the salads, divide romaine, cucumber, and tomatoes between plates or bowls. Top with barbecue tempeh and peppers, and drizzle with dressing.

    American
    Salads
    Vegetarian
    Vegan
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups veggie salad, 1/2 cup tempeh and peppers


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      16g

    • Potassium
      874mg
      19%

    Ingredients

    tempeh (8 oz)
    1 package

    red bell pepper (thinly sliced)
    1 whole

    barbecue sauce (no sugar added)
    3 oz

    olive oil
    2 tsp

    romaine lettuce (chopped)
    1 head

    English cucumber(s) (thinly sliced into half-moons)
    1 whole

    cherry tomatoes (halved)
    1 cup

    fat-free Catalina salad dressing
    1/3 cup

  • White Bean Veggie Chili

    White Bean Veggie Chili

    How to Make White Bean Veggie Chili

    Enjoy the hearty and comforting flavors of this Vegan Meal Pattern White Bean Veggie Chili, a delicious blend of white beans, bell peppers, zucchini, and a mix of warming spices. This vegetarian chili is both satisfying and healthy, perfect for a cozy dinner.


    5 min prep time


    37 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Once the pot is hot, add oil and swirl to coat the bottom. Add garlic, veggies, and spices and cook, stirring occasionally, until softened, 7–8 minutes.

    3. Add beans, broth, and tomatoes to the pot. Stir to combine the chili and bring to a boil over high heat.

    4. Once boiling, reduce heat to medium and simmer, stirring occasionally, until veggies and beans are soft, about 30 minutes.

    5. To serve, divide chili between bowls and top with parsley.

    Veggie Rich
    Kid Friendly
    Comfort Food
    American
    Soup
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      859mg
      18%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    1 tsp

    carrots (small diced)
    2 med

    celery (small diced)
    1/4 cup

    green bell pepper (small diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    yellow onion (small diced)
    1/2 med

    chili powder
    1 tsp

    smoked paprika
    1/2 tsp

    cannellini beans (reduced sodium, drained and rinsed)
    2 (15 oz) cans

    low sodium vegetable broth
    3 cup

    canned diced tomatoes (no salt added)
    14 1/2 oz

    Italian parsley (chopped)
    1 tbsp

  • Vegetarian Lentil Pulao (Daal Pulao)

    Vegetarian Lentil Pulao (Daal Pulao)

    How to Make Vegetarian Lentil Pulao (Daal Pulao)

    Looking for more vegetarian or vegan recipe options? Try this delicious Pakistani staple dish. Red lentils star as the lean protein source and the variety of spices punch up the flavor while staying very low in sodium. Complete this meal with a side of non-starchy vegetables like steamed broccoli or green beans. 


    5 min prep time


    30 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onion until golden brown.

    2. Add cumin seeds, bay leaf, cloves, turmeric, and chili powder. Stir for 1 minute. 

    3. Pour in vegetable broth, cover, and simmer for 25–30 minutes until rice and lentils are cooked.  

    4. Garnish with cilantro. 

    5. Garnish with cilantro.

    6. Optional step: We recommend serving with a cucumber raita, which is not included in the nutritional analysis of this recipe. 

    Heart Healthy
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      361mg
      8%

    Ingredients

    brown basmati rice (rinsed)
    1 cup

    red lentils (rinsed)
    1/2 cup

    yellow onion (sliced thinly)
    1 med

    olive oil
    1 tsp

    cumin seeds
    1/2 tsp

    bay leaves
    1 leaves

    cloves
    2 clove

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    low sodium vegetable broth
    2 cup

    cilantro (chopped)
    1/2 cup

  • Greek Vegetable Pita Pizzas

    Greek Vegetable Pita Pizzas

    How to Make Greek Vegetable Pita Pizzas

    A tasty blend of Mediterranean and pizza come together in this Greek vegetable pita pizza! Packed with nutrient-rich vegetables like red peppers, olives, shallots, and artichokes, this quick and easy recipe comes together in under 15 minutes! 


    5 min prep time


    15 min cook time


    8servings


    1/2 individual pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Top pita bread with sauce, olives, peppers, artichokes, shallot, and Italian cheese.

    3. Bake in the oven until the cheese melts and the pita is crispy, 7–8 minutes.

    4. Remove from the oven and top with feta and fresh basil.

    Veggie Rich
    Mediterranean
    Vegetarian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 individual pizza


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      232mg
      5%

    Ingredients

    whole wheat pita (4-inch diameter)
    4 small

    jarred low-sodium pizza sauce
    1 cup

    reduced-fat Italian shredded cheese
    1/4 cup

    Kalamata olives (sliced)
    1/4 cup

    roasted red peppers (sliced thin)
    1/4 cup

    marinated artichoke hearts (chopped)
    1/4 cup

    shallots (thinly sliced)
    1

    reduced-fat feta cheese (crumbled)
    2 oz

    fresh basil (julienned)
    1/2 cup

  • Vegetarian Pakistani Korma

    Vegetarian Pakistani Korma

    How to Make Vegetarian Pakistani Korma

    Korma originated in India but versions of this dish have expanded across South Asia. This Pakistani version is bolder in flavor and can be included in a vegetarian, low-carb, or low-fat eating pattern. If you serve the dish with a side of brown rice or whole grain roti, this dish fits nicely in a Mediterranean eating pattern, too. 


    5 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onions, garlic, and ginger until fragrant.  

    2. Add coriander, turmeric, chili powder, and garam masala. Stir for 1 minute.

    3. Add cauliflower, carrots, and peas. Cook for 5 minutes.

    4. Stir in yogurt and vegetable broth. Simmer for 10–15 minutes until vegetables are tender. 

    5. Optional step: Serve with 1/2 cup cooked brown rice or whole grain roti. The grams of carbohydrate will need to be added to the total carbs of the meal. 

    Veggie Rich
    Low Carb
    Indian
    Vegetarian
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      323mg
      7%

    Ingredients

    olive oil
    1 tbsp

    cauliflower florets
    1 cup

    carrots (diced)
    1 cup

    peas
    1/2 cup

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minched)
    1-inch piece

    plain low-fat yogurt 
    1/2 cup

    low sodium vegetable broth
    1 cup

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    garam masala
    1/4 tsp

    Kosher Salt (or to taste)
    1/2 tsp

  • Grilled Veggie Wrap

    Grilled Veggie Wrap

    How to Make Grilled Veggie Wrap

    To make this recipe even quicker, visit your local deli and pick up some pre-grilled veggies!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.

    2. In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.

    3. Add sliced zucchini, squash and bell pepper to marinade and let sit for 5 minutes.

    4. Grill the vegetables about 2-3 minutes on both sides.

    5. Lay out the tortilla and spread with 2 Tbsp. hummus, then add two fresh basil leaves and top with 2 slices of zucchini, 2 slices of yellow squash and 1 slice bell pepper.

    6. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic and refrigerate.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Grilling
    Vegetarian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      382mg
      8%

    Ingredients

    olive oil
    1 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

    medium zucchini (sliced lengthwise into 8 slices)
    1

    medium yellow squash (sliced lengthwise into 8 slices)
    1

    red bell pepper (sliced into 4 slices)
    1

    large whole wheat tortillas (low carb, about 10 inch diameter)
    4

    hummus
    1/2 cup

    fresh basil leaves
    8

  • Vegetarian Breakfast Burrito Bowl

    Vegetarian Breakfast Burrito Bowl

    How to Make Vegetarian Breakfast Burrito Bowl

    This colorful and veggie-filled breakfast burrito bowl offers a twist on the classic by using whole grain quinoa instead of white rice as the base. This recipe can be used for breakfast, lunch, or dinner because it is an excellent source of fiber, a good source of protein, and includes non-starchy vegetables. 


    10 min prep time


    5 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a non-stick skillet over medium heat. Add spinach and sauté until wilted (about 2 minutes).  

    2. Whisk eggs with cumin and paprika, then pour into the skillet with spinach. Scramble until cooked through.  

    3. Assemble the bowl. Divide cooked quinoa, black beans, tomatoes, avocado, and scrambled eggs among 4 bowls. 

    4. Drizzle with lime juice.

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    American
    Vegetarian
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      795mg
      17%

    Ingredients

    quinoa (cooked without salt or fat)
    1 cup

    egg substitute
    1 cup

    black beans (rinsed and drained)
    1 cup

    cherry tomatoes (halved)
    1 cup

    avocado (diced, optional: use half for reduced fat)
    1 med

    baby spinach (chopped)
    1 cup

    olive oil
    1 tsp

    ground cumin
    1/2 tsp

    smoked paprika
    1/2 tsp

    Juice of lime
    1 whole

  • California Date, Pear, & Mozzarella Pizza

    California Date, Pear, & Mozzarella Pizza

    How to Make California Date, Pear, & Mozzarella Pizza

    This California Date, Pear, and Mozzarella Pizza is a unique and delicious entree with no added sugar. Using a cauliflower pizza crust, this recipe keeps things light while delivering indulgent flavors. Topped with mozzarella, caramelized California Dates, and sweet sliced pears, it’s a perfect blend of savory and sweet, making it ideal for entertaining or a quick weeknight meal. Plus, it’s a vegetarian-friendly entree too.


    10 min prep time


    25 min cook time


    5servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven according to the instructions on the cauliflower pizza crust package

    2. Place the pizza crust on a baking sheet and evenly distribute the mozzarella cheese over the top.

    3. Layer the sliced pears and chopped California Dates over the cheese, and season with a pinch of sea salt and black pepper.

    4. Bake according to the instructions on the pizza packing, or until the cheese is melted and the crust is golden brown. We baked the pizza for 12 minutes. 

      Tip: Broil for 1-2 minutes at the end to get the cheese a bit more browned and bubbling and to caramelize the California Dates.

    5. Remove from the oven and sprinkle with fresh sage. Tip: Quickly pan-fry your sage for even more of a savory flavor. 

    6. Cut into 5 even slices and serve warm.

    Italian
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      5g

    • Potassium
      121mg
      3%

    Ingredients

    cauliflower pizza crust (11 ounce)
    1 whole

    mozzarella cheese (low fat)
    2 oz

    pesto sauce
    2 tbsp

    pear (thinly sliced)
    1/2 med

    California Medjool dates (pitted and chopped)
    3 whole

    fresh sage
    4 leaves

    sea salt
    1/8 tsp

    black pepper
    1/8 tsp