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Tag: dinner

  • Tilapia in Coconut Curry Sauce

    Tilapia in Coconut Curry Sauce

    How to Make Tilapia in Coconut Curry Sauce

    Curry is a popular dish in several Asian countries. Try this delicious fish curry recipe served over brown rice with a side of veggies.


    10 min prep time


    1serving


    1 filet

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    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. In an oven safe sauté pan, add sesame oil and a generous amount of cooking spray over medium heat. Add onions and sauté until they turn clear but not brown, about 5 minutes.
    3. Stir in curry paste, garlic, coconut milk and peanut butter and simmer until slightly reduced.
    4. Season each tilapia filet with ground black pepper. Add filets to curry, coating both sides.
    5. Place pan in the oven for 15-20 minutes or until tilapia is just cooked through.
    6. Serve curry over 1/3 cup brown rice.
    Dinner
    Foodie
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    Nutrition facts

    1 Serving



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Trans Fats
        2.3g

    • Cholesterol
      50mg

      17%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%

    • Protein
      25g

    Ingredients

    sesame oil
    1/2 tsp

    nonstick cooking spray
    1

    small onion (thinly sliced)
    1/2

    Thai-style red curry paste
    2 tbsp

    garlic (minced)
    1 clove

    unsweetened coconut milk beverage
    1 cup

    natural peanut butter
    1 tbsp

    black pepper
    1 tsp

    tilapia (skinless)
    4

    cooked brown rice
    1 1/2 cup

  • Thai-Style Halibut with Mango Relish

    Thai-Style Halibut with Mango Relish

    How to Make Thai-Style Halibut with Mango Relish

    The balanced use of “sweet” and “heat” is notable in Thai cuisine. That goes for this dish, too. The “heat” comes from the thai chile peppers and the “sweet” from mango. Together they offer not just that distinctive sweet–heat pairing, but also a beautiful and mouthwatering salsa-like relish for fish.


    15 min prep time


    18 min cook time


    4servings


    1 fillet with rounded 1/3 cup relish

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1/2 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
    2. Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
    3. Top the fillets with the mango relish, sprinkle with the cilantro, and serve.
    Asian
    Seafood
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet with rounded 1/3 cup relish


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      70mg

      23%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      27g

    • Potassium
      790mg
      17%

    Ingredients

    grapeseed oil (divided)
    1 1/2 tbsp

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

    Thai chile pepper or 1/2 small jalapeño pepper (minced)
    1

    mango (firm and ripe, peeled, pitted, and cut into 1/2-inch cubes (2 cups))
    1 large

    soy sauce (naturally brewed, reduced-sodium)
    1 tsp

    Juice of 1/2 lime
    1 tbsp

    halibut (5-ounces each, patted dry)
    4 whole

    sea salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    fresh cilantro or basil (chopped fresh)
    1 tbsp

  • Teriyaki Creamy Chicken Salad in Lettuce Cups

    Teriyaki Creamy Chicken Salad in Lettuce Cups

    How to Make Teriyaki Creamy Chicken Salad in Lettuce Cups

    Teriyaki sauce is typically very high in sugar. This homemade version is much lower carb than store bought. If you can find low carb teriyaki sauce in the store, you can substitute that rather than make your own.


    6servings


    1 lettuce cup, ¾ cup chicken salad

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small sauce pan, whisk together soy sauce, water, honey and garlic. Bring to a boil then reduce to a simmer. Simmer for 7-8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
    2. Once cool, add the teriyaki sauce to a large bowl. Add in the mayonnaise and Greek yogurt and whisk well to combine.
    3. Add the chicken, celery, carrots and almonds and stir well to combine.
    4. Divide the chicken salad among 6 Bibb lettuce leaves (3/4 cup of chicken salad per lettuce cup).
    Low Carb
    Foodie
    Dinner
    Salads
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 lettuce cup, ¾ cup chicken salad


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      45mg

      15%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      325mg
      7%

    Ingredients

    lower sodium soy sauce
    3 tbsp

    water
    1/4 cup

    honey
    1 tbsp

    low-calorie sugar substitute
    1 tbsp

    garlic (grated or minced)
    1 clove

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    chicken breasts (boneless, skinless, cooked and shredded)
    1 lbs

    celery (diced)
    2 stalks

    carrot(s) (shredded)
    1

    slivered almonds (toasted)
    1/4 cup

    Bibb lettuce leaves (cleaned and dried)
    6

  • Swordfish Salad With Salsa Dressing

    Swordfish Salad With Salsa Dressing

    How to Make Swordfish Salad With Salsa Dressing

    On her first date with him, Robyn Webb’s husband ordered swordfish. All these years later, he still requests this salad once a month. If swordfish is not a favorite of yours, use salmon, halibut, haddock, or sea bass, all of which work wonderfully well in this dish.


    10 min prep time


    12 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonreactive pan, place the swordfish with the orange juice, olive oil, lemon juice, and cayenne pepper and marinate for 15 minutes.
    2. Coat an outdoor grill with cooking spray and set the rack 6 inches from the heat source. Set the heat to medium-high. Alternatively, coat an indoor grill pan with cooking spray and place it on medium-high heat.
    3. Grill the swordfish on each side for about 12-15 minutes, until opaque in the center. Remove the swordfish from the grill and allow to cool. Cut into 1-inch pieces.
    4. Combine all ingredients for the salsa. Toss the swordfish with the salsa.
    5. Combine the olive oil, red wine vinegar, and sugar. Whisk together well. Toss the greens with the dressing. Pile the swordfish salad on top of the lettuce. Top with almonds.
    Low Sodium
    Seafood
    Salads
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        15g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    swordfish steaks
    1 lbs

    fresh orange juice
    1/2 cup

    olive oil
    2 tbsp

    fresh lemon juice
    1 tbsp

    cayenne pepper
    1/4 tsp

    medium orange (peeled, sectioned, and chopped into 1-inch pieces)
    1

    diced fresh or canned (in its own juice) pineapple chunks
    1 cup

    mango (peeled, diced)
    1/2 cup

    jalapeño pepper (seeded and minced)
    1

    orange juice
    3 tbsp

    red pepper (diced)
    1 tbsp

    cilantro (minced)
    1 tbsp

    olive oil
    1 1/2 tbsp

    red wine vinegar
    2 tbsp

    sugar
    1 tsp

    salad greens
    4 cup

    toasted slivered almonds
    2 tbsp

  • Sweet Potato Shepherd’s Pie

    Sweet Potato Shepherd’s Pie

    How to Make Sweet Potato Shepherd’s Pie

    This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes. Sweet potatoes are packed with vitamin A and have a lower glycemic index compared to white potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!

    This recipe originally appeared in The Diabetes Cookbook. 


    30 min prep time


    20 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
    2. While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
    3. Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
    4. Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
    5. In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
    6. Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
    7. Preheat broiler. Pour cooked turkey mixture evenly into a medium-sized casserole dish or individual casserole dishes. Spread sweet potatoes evenly on top of turkey mixture.
    8. Broil for 5 minutes.
    Comfort Food
    Quick & Easy
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      17g

    • Potassium
      550mg
      12%

    Ingredients

    large sweet potatoes (peeled and diced)
    2

    nonstick cooking spray
    1

    small onion (diced)
    1

    garlic (minced)
    2 clove

    lean ground turkey
    1 1/4 lbs

    canned diced tomatoes
    1 (14.5-oz) can

    frozen mixed vegetables (carrots, corn, peas, and green beans)
    1 (16-oz) bag

    yellow mustard
    1 tbsp

    Worcestershire sauce
    2 tbsp

    black pepper
    1/4 tsp

    Cornstarch
    2 tsp

    cold water
    1 tbsp

    margarine (trans-fat-free)
    2 tbsp

  • Sweet Potato Soufflé

    Sweet Potato Soufflé

    How to Make Sweet Potato Soufflé

    Looking for a new sweet potato dish to serve your guests this holiday season? This Sweet Potato Soufflé is just the ticket!


    20 min prep time


    75 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees Fahrenheit. Coat a deep 8-inch round or square casserole dish with cooking spray. Set aside.

    2. Coat a baking sheet with cooking spray. Arrange the washed and dried, whole sweet potatoes (with the skins on) on the sheet and coat generously with cooking spray. Bake for 50-60 minutes or until tender (check if they are tender by spearing the largest one with a paring knife or fork).

    3. Remove sweet potatoes from the oven and peel the skin. In a large bowl, whisk (or blend with a mixer) the roasted sweet potatoes with 1/4 cup Splenda Brown Sugar Blend, orange juice and salt (optional). Set aside to cool.

    4. Using a food processor or chopper, grind the walnuts, flax seed and 2 Tbsps. Splenda Brown Sugar Blend together until it is the consistency of wet sand. Add the Smart Balance Buttery Spread to the mixture in the food processor and pulse to incorporate (do not overmix this or it will turn into a paste). Set aside.

    5. Combine egg whites and cream of tartar in a large glass or metal bowl, and beat with an electric mixer on medium speed or with stand mixer using the whisk attachment until egg whites form soft peaks with tips that curl over when the beaters are lifted.

    6. Working in batches, incorporate one third of the egg whites into the sweet potato mixture using a large flat rubber spatula and gently folding them in until combined. Repeat that process two more times until all of the egg whites are incorporated into the sweet potatoes.

    7. Pour sweet potato soufflé mixture into the prepared casserole dish and top with the walnut mixture.

    8. Place the soufflé into the oven and bake at 400 degrees Fahrenheit for 20 minutes, then turn the oven down to 350 degrees Fahrenheit and continue to bake for 15 more minutes. Serve hot. (Note: the soufflé may deflate a little bit after baking so it’s best served immediately but is still okay to hold in a warming oven for service).

    Low Sodium
    French
    Sides
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      472mg
      10%

    Ingredients

    nonstick cooking spray
    1

    whole sweet potatoes (washed and dried)
    3 lbs

    low-calorie brown sugar substitute
    1/4 cup plus 2 tbsp, divided use

    orange juice (low sugar or freshly squeezed)
    1/4 cup

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

    shelled walnut pieces
    1/2 cup

    trans-fat-free margarine
    2 tbsp

    egg whites
    6

    cream of tartar
    1/4 tsp

  • Sweet Potato Burrito Bowl

    Sweet Potato Burrito Bowl

    How to Make Sweet Potato Burrito Bowl

    This recipe is great for meal prepping—you can make the burrito bowls ahead of time and put them in a microwave-safe container. Just leave off the lettuce, yogurt and tomato. Reheat the bowl and then add the cold toppings.


    15 min prep time


    1 hr cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Scrub and dry the potatoes and place them on the baking sheet. Bake the potatoes 45 minutes-1 hour until very tender.
    2. While the potatoes are cooking, cook the instant brown rice according to the package directions. Set the cooked rice aside but keep warm.
    3. Add the olive oil to a nonstick pan over medium heat. Add the onions and garlic and sauté 5 minutes or until the onions start to soften.
    4. Add the beans and salsa, and simmer to heat the beans through. Set the bean and salsa mixture aside but keep warm.
    5. When the potatoes are done cooking, let them cool slightly, then peel and large dice the cooked potato.
    6. To build one burrito bowl, add 1/2 cup cooked rice to the bottom of the bowl. Top with 1/4 of sweet potatoes. Top with 1/2 cup bean and salsa mixture, then top with 2 Tbsp cheese. Repeat the process for the remaining three bowls.
    7. Right before serving, top one bowl with 1/2 cup shredded lettuce, 1 Tbsp. Greek yogurt and 1/4 cup tomatoes.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Vegetarian
    Main Dish
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        14g

    • Protein
      14g

    • Potassium
      1260mg
      27%

    Ingredients

    nonstick cooking spray
    1

    small sweet potatoes
    2

    frozen cauliflower rice
    1 (12-oz) bag

    olive oil
    2 tsp

    small onion (small dice (about 3/4 cup))
    1

    garlic (minced or grated)
    2 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    salsa
    1 cup

    shredded Mexican cheese blend
    1/2 cup

    shredded lettuce
    2 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    diced tomatoes
    1 cup

  • Sweet Potato and Spinach Dumplings

    Sweet Potato and Spinach Dumplings

    How to Make Sweet Potato and Spinach Dumplings

    Savory sweet potato dumplings are surrounded by a meaty tomato sauce in this restaurant-worthy main dish.


    15 min prep time


    60 min cook time


    8servings


    3 dumplings, 1/4 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Place the sweet potato on a baking sheet and bake for 40 minutes, or until soft when poked with a fork. Remove the sweet potato from the oven and set it aside to cool.
    2. Meanwhile, in a large bowl, whisk the egg, egg whites, and ricotta cheese until smooth. Fold in the Parmesan cheese, pepper, nutmeg, and spinach.
    3. Remove the skin from the sweet potato and mash well. Fold in the mashed sweet potato and the flour to the egg-ricotta mixture. The mixture will be wet and sticky. Let it rest for 10 minutes.
    4. While the dough rests, coat a large sauté pan with cooking spray and heat it over medium-high heat. Add the turkey and sauté until barely cooked through, about 8 minutes.
    5. Pour the marinara sauce and broth over the turkey and stir to incorporate. Reduce the heat to low.
    6. Scoop 2-inch balls of the dumpling batter and gently drop them into the sauce to make 24 dumplings. Cover and simmer for 20 minutes.
    Italian
    Holidays & Entertaining
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      3 dumplings, 1/4 cup sauce


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%

    • Cholesterol
      90mg

      30%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      25g

    • Potassium
      735mg
      16%

    Ingredients

    large sweet potato ((10-ounce))
    1

    eggs
    1

    egg whites
    2

    fat-free ricotta cheese
    1 cup

    grated Parmesan cheese
    1/4 cup

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white whole-wheat flour
    1 cup

    nonstick cooking spray
    1

    lean ground turkey (93% fat-free)
    20 oz

    marinara sauce (24.5-ounce jar, light-in-sodium (such as Amy’s))
    1

    chicken or vegetable broth (low-sodium)
    1 cup

  • Sweet Potato and Ginger Soup

    Sweet Potato and Ginger Soup

    How to Make Sweet Potato and Ginger Soup

    This unique soup has just four ingredients so it’s a cinch to make. 


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium pot over medium heat, add the sweet potatoes, water, ginger juice, and salt. Cook until sweet potatoes are tender.

    2. Working in batches, transfer potatoes and cooking water to a blender or food processor and process to a smooth consistency.

    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      2g

    Ingredients

    large sweet potatoes (peeled and diced)
    3 whole

    filtered water
    3 cup

    fresh ginger (grated and juiced (about 2 Tbsps.))
    2 oz

    salt (low-sodium)
    1 tsp

  • Sweet Potato and Spinach Chicken Tacos

    Sweet Potato and Spinach Chicken Tacos

    How to Make Sweet Potato and Spinach Chicken Tacos

    Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!


    5 min prep time


    20 min cook time


    4servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
    2. Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
    3. Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
    4. Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
    Fiber Focused
    Mexican/Southwestern
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      18g

    • Potassium
      1300mg
      28%

    Ingredients

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    baby spinach
    24 oz

    large sweet potato (peeled and diced)
    1 (about 8 oz)

    cumin
    1/4 tsp

    black pepper
    1/4 tsp

    water
    4 tbsp

    cooked shredded chicken
    1 cup

    6-inch corn tortillas (warmed)
    4

    light sour cream
    4 tsp

    pico de gallo or salsa
    1/2 cup