The Super Diabetes Site

Tag: fiber focused

  • Slow-Cooker Ratatouille with White Beans

    Slow-Cooker Ratatouille with White Beans

    How to Make Slow-Cooker Ratatouille with White Beans

    This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

    Complete Your Plate: Serve with a simpe Side Greek Salad with Red Wine Vinaigrette for a low-carb, veggie-packed plant-based meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    6 hr cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush the inside of the slow cooker with the olive oil. Add the remaining ingredients to the slow cooker; stir to combine.

    2. Cover and cook on low for 6 hours, until the vegetables and beans soften. Remove and discard the bay leaves before serving.

    Fiber Focused
    Veggie Rich
    Mediterranean
    Slow Cooker
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    1 tbsp

    low-sodium great northern or cannellini beans (drained and rinsed)
    2 (15-oz) cans

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato sauce
    1 cup

    low sodium vegetable broth
    1 1/2 cup

    eggplant (diced with skin on)
    1/2 med

    shredded green cabbage
    2 cup

    red bell pepper (sliced into 1-inch strips)
    1 whole

    garlic (minced)
    3 clove

    Apple Cider Vinegar
    2 tbsp

    dried oregano
    1 tsp

    bay leaves
    3 leaves

    salt
    1/4 tsp plus 1/8 tsp

    black pepper
    1/4 tsp

  • Easy Beef Chili

    Easy Beef Chili

    How to Make Easy Beef Chili

    This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.

    Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.

     


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

    2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

    3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. 

    4. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

    5. Remove the chili from the heat and allow to cool for 10 minutes before serving.

    Fiber Focused
    Comfort Food
    American
    Easy Pantry Recipes
    Soup
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      932mg
      20%

    Ingredients

    olive oil
    2 tbsp

    onion(s) (chopped)
    1 med

    garlic (minced)
    2 clove

    jalapeño pepper (seeds removed, minced)
    1 whole

    lean ground beef
    1 lbs

    low-sodium kidney beans (rinsed and drained)
    1 (15.5-oz) can

    low-sodium cannellini or great northern beans (rinsed and drained)
    1 (15-oz) can

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

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato paste
    1 (6-oz) can

    low-sodium beef broth
    1 cup

    chili powder
    2 tbsp

    dried oregano
    2 tsp

    ground cumin
    1 tsp

    stevia brown sugar blend
    1/2 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

  • Green Salad with Orange, Avocado, and Onion

    Green Salad with Orange, Avocado, and Onion

    How to Make Green Salad with Orange, Avocado, and Onion

    Get creative with your oranges! Try navel, Valencia, Cara Cara, or blood oranges when you see them at your local market. They each have a slightly different delicious flavor but all of them are filled with vitamin C, fiber, and other good-for-you nutrients.

    Complete your plate: Add this salad to any meal that needs a vegetable boost. We’ve paired it with Southwest-Style Turkey Meatloaf and Mashed Red Potatoes.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lime juice, olive oil, red
      wine vinegar, sweetener, kosher salt, and black pepper.
    2. Remove the peel and the white pith from around the
      oranges. Using a paring knife, cut in between the membranes
      to release the orange segments, and slice them into thirds.
      Place the orange pieces into a medium bowl.
    3. Add the mixed greens, avocado cubes, and red onion to the
      bowl and drizzle with the lime juice mixture. Toss to combine.
      Sprinkle with the cilantro and serve.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      440mg
      9%

    Ingredients

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    red wine vinegar
    1 tsp

    zero-calorie sweetener (such as Truvia or Splenda)
    1/8 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    oranges
    2

    mixed greens
    4 cup

    avocado (pitted and flesh cubed)
    1

    red onion (chopped)
    1/4 small

    chopped fresh cilantro
    2 tbsp

  • Red Quinoa and Farro

    Red Quinoa and Farro

    How to Make Red Quinoa and Farro

    Looking for a grain side dish that isn’t plain old rice? Shake things up with this red quinoa and farro! The grains are flavored with a tangy dressing made with lime juice and oregano, plus a little heat from crushed red pepper flakes. If you can’t find red quinoa, regular white quinoa works just as well. Pair this side dish with a seasonal salad and a lean protein, like this Seared Scallops with Pesto Sauce, for a complete, balanced meal.

     


    15 min prep time


    40 min cook time


    4servings


    1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan over high
      heat, bring the farro and 1½ cups of
      the broth to a boil. Reduce the heat
      to medium low and simmer for about
      25 minutes, or until the farro is
      tender. Place the farro into a large
      bowl and allow to cool for 10 minutes.
    2. In the same medium saucepan o
      ver high heat, add the quinoa and
      the remaining ½ cup of broth and
      bring to a boil. Reduce the heat to medium low and simmer for about
      15 minutes, or until the quinoa is
      tender. Fluff with a fork and allow to
      cool for 10 minutes before adding it to
      the large bowl with the farro.
    3. In a small bowl, whisk together the
      olive oil, lime juice, vinegar, oregano,
      garlic powder, brown sugar blend, salt,
      black pepper, and red pepper flakes.
    4. Toss the farro and quinoa in the
      large bowl to combine. Drizzle the
      olive oil mixture over the grains and
      toss again to combine.
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      5g

    • Potassium
      240mg
      5%

    Ingredients

    farro
    1/2 cup

    low sodium vegetable broth (divided)
    2 cup

    red quinoa
    1/4 cup

    olive oil
    1 tbsp

    lime juice
    1 tbsp

    white wine vinegar
    1 tsp

    dried oregano
    1 tsp

    garlic powder
    1/2 tsp

    stevia brown sugar blend (such as Truvia)
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

  • Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    How to Make Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    To accompany herby za’atar-coated chicken, you’ll serve it over a hearty bed of farro and roasted vegetables and grapes—brought together with a savory pan sauce of balsamic vinegar, garlic, and a touch of crushed red pepper.


    10 min prep time


    30 min cook time


    2servings


    1/2 Recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the stem ends of the Brussels sprouts; halve lengthwise. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Halve the grapes. Peel and roughly chop 2 cloves of garlic.
    2. Cook the farro: Add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
    3. Roast the vegetables & grapes: Meanwhile, place the prepared brussels sprouts, onion, and grapes on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional) and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    4. Cook the chicken: Meanwhile, pat the chicken dry with paper towels; season on both sides with salt (optional), pepper, and enough of the za’atar to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through (an instant-read thermometer should register 165°F). Leaving any browned bits (or fond) in the pan, transfer to a cutting board.
    5. Make the pan sauce: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium high until hot. Add the chopped garlic. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the vinegar (carefully, as the liquid may splatter), 1/4 cup of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt (optional) and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the sauce is slightly thickened. Turn off the heat.
    6. Finish & serve your dish: To the pot of cooked farro, add the roasted vegetables and grapes and pan sauce. Stir to combine. Slice the cooked chicken crosswise. Serve the sliced chicken over the finished farro. Enjoy!
    Fiber Focused
    Mediterranean
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 Recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      52g

      19%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      48g

    • Potassium
      1010mg
      21%

    Ingredients

    fresh Brussels sprouts
    4 oz

    red onion
    1 med

    red seedless grapes
    4 oz

    garlic
    2 clove

    semi-pearled farro
    1/2 cup

    olive oil ((divided))
    1 1/2 tsp

    boneless, skinless chicken breasts
    2

    za’atar seasoning
    1 tbsp

    balsamic vinegar
    2 tbsp

    water
    1/4 cup

    crushed red pepper flakes
    1/4 tsp

    salt and pepper to taste
    1 pinch

  • Togarashi Tilapia & Marinated Cucumber with Miso Stir-Fried Vegetables

    Togarashi Tilapia & Marinated Cucumber with Miso Stir-Fried Vegetables

    How to Make Togarashi Tilapia & Marinated Cucumber with Miso Stir-Fried Vegetables

    Togarashi (a favorite Japanese seasoning that highlights poppy seeds, dried orange peel, and more) makes for a zesty coating on flaky tilapia—perfectly matched by a bed of vegetables cooked with a savory-sweet sauce of miso paste, honey, and sesame oil.


    15 min prep time


    20 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients & make the sauce: Remove the honey from the refrigerator to bring to room temperature. Wash and dry the fresh produce. Cut off and discard the stem ends of the green beans; halve crosswise. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Combine in a bowl; add the chopped bok choy stems. Halve the cucumber lengthwise, then thinly slice crosswise. Place in a bowl; add the vinegar and half the sesame oil. Stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. In a separate bowl, whisk together the honey (kneading the packet before opening), miso paste, remaining sesame oil, and 1 tablespoon of water.
    2. Start the stir-fry: While the cucumber marinates, in a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the halved green beans in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the green beans are slightly softened.
    3. Finish the stir-fry: To the pan, add the prepared pepper mixture; season with salt (optional) and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Add the chopped bok choy leaves and sauce. Cook, stirring frequently, 1 to 2 minutes, or until the sauce is thickened. Transfer to a bowl. Cover with foil to keep warm. Rinse and wipe out the pan.
    4. Cook the fish & serve your dish: Pat the fish dry with paper towels. Season on both sides with salt (optional), pepper, and all but a pinch of the togarashi. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until browned and cooked through (an instant-read thermometer should register 145°F). Turn off the heat. Serve the finished stir-fry topped with the cooked fish and marinated cucumber (discarding any liquid). Garnish with the remaining togarashi. Enjoy!
    Fiber Focused
    Veggie Rich
    Asian
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Meal Kit Recipes
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        18g
      • Added Sugars
        0g

        0%

    • Protein
      33g

    • Potassium
      712mg
      15%

    Ingredients

    honey
    1 tbsp

    fresh green beans
    6 oz

    baby bok choy
    10 oz

    garlic
    2 clove

    mini sweet peppers
    4 oz

    persian cucumber
    1 med

    Apple Cider Vinegar
    2 tbsp

    sesame oil (divided)
    1 tbsp

    white miso
    1 tbsp

    water (divided)
    3 tbsp

    olive oil
    2 1/2 tsp

    tilapia or other white fish fillet
    2

    togarashi
    1 tbsp

    salt and pepper to taste
    1 pinch

  • Togarashi Chicken & Orange Glaze with Miso-Roasted Vegetables & Marinated Pear

    Togarashi Chicken & Orange Glaze with Miso-Roasted Vegetables & Marinated Pear

    How to Make Togarashi Chicken & Orange Glaze with Miso-Roasted Vegetables & Marinated Pear

    This Asian-style chicken gets a bright lift from wintry citrus in two ways: first, in a coating of togarashi seasoning (which includes dried orange peel) and then from the fresh orange juice we’re using to glaze the chicken in the pan while it cooks.


    15 min prep time


    25 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients & marinate the pear: Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the stem ends of the green beans; halve crosswise. Cut the mushrooms into bite-sized pieces. Peel the carrots and cut crosswise into 1/2-inch-thick pieces. Cut out and discard the core of the cabbage; medium dice the leaves. Combine in a large bowl. Halve the orange crosswise; squeeze the juice into a separate bowl. Grate the pear on the large side of a box grater, discarding the core. In a large bowl, whisk together the mirin, sesame oil, and honey (kneading the packet before opening); season with salt and pepper. Add the grated pear and toss to coat. Set aside to marinate, stirring occasionally, at least 10 minutes.
    2. Roast the vegetables: Meanwhile, in a bowl, whisk together the miso paste, 1 tablespoon of olive oil, and 1 tablespoon of warm water. Divide the prepared vegetables between 2 sheet pans. Evenly top the vegetables with the miso mixture. Toss to thoroughly coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    3. Cook & glaze the chicken: Meanwhile, pat the chicken dry with paper towels; season on both sides with salt (optional), pepper, and enough of the togarashi to coat (you may have extra). In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes, or until browned. Flip and cook 4 minutes. Add the orange juice (carefully, as the liquid may splatter). Cook, frequently spooning the juice over the chicken, 2 to 3 minutes, or until the chicken is coated and cooked through(An instant-read thermometer should register 165°F). Transfer the cooked chicken to a cutting board.
    4. Slice the chicken & serve your dish: Slice the glazed chicken crosswise. Serve the roasted vegetables topped with the sliced chicken and marinated pear (including any liquid). Enjoy!
    Fiber Focused
    Asian
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        20g
      • Added Sugars
        1g

        2%

    • Protein
      44g

    • Potassium
      1523mg
      32%

    Ingredients

    honey
    1 tbsp

    fresh green beans
    6 oz

    cremini (baby bella) mushrooms
    1/2 lbs

    carrots
    3/4 lbs

    red cabbage
    1 lbs

    navel orange
    1 med

    pear
    1 med

    rice wine (mirin)
    1 tbsp

    sesame oil
    1 tbsp

    white miso
    3 tbsp

    olive oil (divided)
    2 tbsp

    warm water
    1 tbsp

    boneless, skinless chicken breasts
    4

    togarashi
    1 tbsp

  • Pork & Freekeh Stir Fry with Brussels Sprouts, Carrots, and Shishito Peppers

    Pork & Freekeh Stir Fry with Brussels Sprouts, Carrots, and Shishito Peppers

    How to Make Pork & Freekeh Stir Fry with Brussels Sprouts, Carrots, and Shishito Peppers

    This hearty stir-fry combines bites of rich pork, crisp vegetables, and warm grains of freekeh (a type of toasted wheat) with a savory-sweet sauce that highlights fragrant sesame oil, sweet honey, soy sauce, and a hint of spicy red pepper flakes.


    10 min prep time


    40 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the freekah:
      Fill a medium pot 3/4 of the way up with water; cover and heat to boiling
      on high.
      Once boiling, add the freekeh and cook, uncovered, 24 to 26 minutes, or until tender. Drain thoroughly.
    2. Prepare the remaining ingredients & make the sauce: Meanwhile, wash and dry the fresh produce.
      Peel the carrots; thinly slice on an angle. Cut off and discard the stem ends of the brussels sprouts; quarter lengthwise. Combine in a bowl.

      Peel and roughly chop 2 cloves of garlic. Peel and finely chop the ginger. Cut off and discard the stems of the peppers; cut into 1-inch pieces. Combine in a bowl. Thoroughly wash your hands, knife, and cutting board immediately after handling the peppers.

      Halve the lime crosswise; squeeze the juice into a medium bowl. Add the soy sauce, sesame oil, honey, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Whisk to thoroughly combine.

    3. Cook the pork: Pat the pork dry with paper towels; season with salt (optional) and pepper on both sides.

      In a large pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot.

      Add the seasoned pork. Cook 2 to 3 minutes per side, or until browned and cooked through.

      Leaving any browned bits (or fond) in the pan, transfer to a cutting board. Carefully cut into bite-sized pieces.

    4. Start the stir-fry: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium-high
      until hot.

      Add the prepared carrots and brussels sprouts in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned.

      Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 3 to 4 minutes, or until the water has cooked off.
      Add the prepared pepper mixture; season with salt (optional) and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened.

    5. Finish the stir-fry & serve your dish: Add the cooked freekeh, pork pieces, and sauce to the pan. Cook on medium-high, stirring frequently, 2 to 3 minutes, or until combined and the sauce is slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired.

      Serve the finished stir-fry garnished with the sesame seeds. Enjoy!

    Fiber Focused
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Sodium
      640mg

      28%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        16g

    • Protein
      31g

    • Potassium
      1226mg
      26%

    Ingredients

    freekah
    1/2 cup

    carrot(s)
    6 oz (about 3 whole carrots)

    brussels sprouts
    4 oz

    shishito peppers
    3 oz

    garlic
    2 clove

    fresh ginger
    1-inch piece

    lime
    1

    soy sauce
    1 tbsp

    sesame oil
    1 tbsp

    honey
    1 tbsp

    crushed red pepper flakes
    1/4 tsp

    boneless pork cutlets
    2 cutlets (6 oz total)

    olive oil (divided use)
    1 tsp

    black and white sesame seeds
    1 tsp

  • Chicken & Apple-Sage Pan Sauce with Roasted Brussels Sprouts, Carrots & Turnip

    Chicken & Apple-Sage Pan Sauce with Roasted Brussels Sprouts, Carrots & Turnip

    How to Make Chicken & Apple-Sage Pan Sauce with Roasted Brussels Sprouts, Carrots & Turnip

    A topping of sweet apple cooked with spicy maple syrup, piquant mustard, and woodsy sage transforms simply seared chicken into the perfect winter meal—complete with a robust, seasonal trio of roasted carrots, brussels sprouts, and turnip.

     


    10 min prep time


    30 min cook time


    2servings


    1/2 recipe

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    Step-By-Step Instructions:

    1. Prepare the ingredients & start the sauce. Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the stem ends of the brussels sprouts; quarter lengthwise. Peel the carrots; halve lengthwise, then cut crosswise into 2-inch pieces. Cut off and discard the ends of the turnip; medium dice. Combine in a large bowl. Core and medium dice the apple. Pick the sage leaves off the stems; thinly slice the leaves. In a bowl, combine the mustard , maple syrup, and 1/4 cup of water. Season with salt (optional) and pepper.
    2. Roast the vegetables. Line a sheet pan with foil. In a small bowl, combine ground yellow mustard, smoked paprika, sweet paprika, garlic powder, and onion powder to create spice blend. To the bowl of prepared vegetables, add a 1/2 tsp of olive oil and season with salt (optional), pepper, and enough of the spice blend to coat (you may have extra). Toss to coat. Transfer to the prepared sheet pan and arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    3. Cook the chicken & apple. Meanwhile, pat the chicken dry with paper towels. Season with salt (optional) and pepper on both sides. In a medium pan (nonstick, if you have one), heat 1/2 tsp of olive oil on medium-high until hot. Add the seasoned chicken and cook 6 to 8 minutes, or until lightly browned. Flip the chicken and add the diced apple. Cook, stirring the apple occasionally, 6 to 8 minutes, or until the apple is softened and the chicken is cooked through (an instant-read thermometer should register 165°F). Leaving the apple in the pan, transfer the cooked chicken to a plate. 
    4. Finish the sauce & serve your dish. Add the sauce (carefully, as the liquid may splatter), and sliced sage leaves to the pan of cooked apple. Season with salt (optional) and pepper. Cook on medium-high, stirring frequently, 30 seconds to 1 minute, or until the apple is thoroughly coated. Turn off the heat. Serve the cooked chicken with the roasted vegetables. Top the chicken with the finished sauce and apple. Enjoy!
    Fiber Focused
    Veggie Rich
    Comfort Food
    Cooking for 1 or 2
    Dinner
    Foodie
    Meal Kit Recipes
    Main Dish
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      450

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      660mg

      29%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        24g

    • Protein
      39g

    Ingredients

    fresh Brussels sprouts
    4 oz

    carrot(s)
    3 med

    purple top turnip
    1 med

    apple
    1 med

    fresh sage
    4 g

    Dijon Mustard
    1 tbsp

    spicy maple syrup
    1 1/2 tbsp

    water
    1/4 cup

    ground yellow mustard
    1/2 tsp

    sweet paprika
    1/2 tsp

    smoked paprika
    1/2 tsp

    onion powder
    1/2 tsp

    garlic powder
    1/2 tsp

    olive oil (divided)
    1 tsp

    boneless, skinless chicken thighs
    3/4 lbs

    salt and pepper to taste (optional; added salt not included in Nutrition Facts)
    1 pinch

  • Quinoa Fried Rice with Bok Choy, Shishitos & Carrots

    Quinoa Fried Rice with Bok Choy, Shishitos & Carrots

    How to Make Quinoa Fried Rice with Bok Choy, Shishitos & Carrots

    Classic fried rice gets a twist in this recipe: we’re swapping in red quinoa, whose hearty texture complements a flavorful combination of sautéed cabbage, carrots, and shishito peppers. The velvety smooth yolk of a fried egg adds an extra layer of rich, savory flavor.


    10 min prep time


    30 min cook time


    2servings


    1/2 Recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the quinoa. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Once boiling, add the quinoa and cook, uncovered, 14 to 16 minutes, or until tender. Drain thoroughly.
    2. Prepare the ingredients. Meanwhile, wash and dry the fresh produce. Peel the carrots; thinly slice on an angle. Cut off and discard the stems of the peppers, then thinly slice into rings. Combine the sliced carrots and peppers in a bowl. Thinly slice the bok choy, separating the stems and leaves. Peel and roughly chop 2 cloves of garlic. Peel and finely chop the ginger. In a large bowl, combine the prepared garlic, ginger, and bok choy stems. Roughly chop the peanuts.
    3. Cook the vegetables. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared carrots and peppers; season with salt (optional) and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and slightly softened. Add the prepared aromatic mixture and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring frequently, 3 to 4 minutes, or until slightly softened. Add the sliced bok choy leaves. Cook, stirring frequently, 1 to 2 minutes, or until wilted and combined. Transfer to a large bowl. Cover with foil to keep warm. Wipe out the pan.
    4. Fry the quinoa. In the same pan, heat the sesame oil on medium-high until hot. Add the cooked quinoa in an even layer. Cook, without stirring, 3 to 4 minutes, or until slightly crispy. Turn off the heat; stir in the soy sauce and vinegar. Transfer to the bowl of cooked vegetables; stir to combine. Taste, then season with salt and pepper, if desired. Cover with foil to keep warm. Wipe out the pan.
    5. Fry the eggs & serve your dish. In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Crack the eggs into the pan, keeping them separate. Season with salt (optional) and pepper. Cook 4 to 5 minutes, or until the whites are set and the yolks are cooked to your desired degree of doneness. Turn off the heat. Serve the finished quinoa and vegetables topped with the fried eggs. Garnish with the chopped peanuts. Enjoy!
    Fiber Focused
    Asian
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
    Meal Kit Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 Recipe


    • Amount per serving



      Calories





      560

    • % Daily value*

    • Total Fat
      33g

      42%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      255mg

      85%

    • Sodium
      670mg

      29%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        8g

    • Protein
      20g

    • Potassium
      839mg
      18%

    Ingredients

    red quinoa
    1/2 cup

    carrot(s)
    6 oz (approximately 3 carrots)

    shishito peppers
    3 oz

    baby bok choy
    10 oz

    garlic
    2 clove

    fresh ginger
    1-inch piece

    peanuts (whole, skin-off, unsalted, roasted)
    3 tbsp

    olive oil (divided)
    3 tsp

    crushed red pepper flakes
    1/4 tsp

    sesame oil
    1 tbsp

    soy sauce
    1 tbsp

    rice vinegar
    1 tbsp

    pasture-raised brown eggs
    2