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Tag: foodie

  • Millet Stuffed Chicken Breasts

    Millet Stuffed Chicken Breasts

    How to Make Millet Stuffed Chicken Breasts

    Millet cooks to 4 times its original size. If you only need 1/2 cup cooked, follow the directions on the package to cook 2 Tbsps. millet.


    15 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9-inch x 13-inch baking dish with cooking spray. Set aside.
    2. Add the olive oil to a nonstick sauté pan over medium heat. Add the onions and asparagus and sauté for 4-5 minutes, or until the onions turn clear.
    3. Mix the sautéed vegetables with the cooked millet and set aside to cool.
    4. Slice a pocket into one side of each chicken breast that runs the entire length of the chicken breast, without coming out the other side.
    5. Once the millet and vegetables are cooled, stuff 1/2 cup of filling in the pocket of each chicken breast and lay them side by side in the baking dish.
    6. Brush each breast with Dijon mustard.
    7. In a small bowl, mix together the breadcrumbs, tarragon, salt (optional), and pepper. Divide the breadcrumb topping among each breast, coating the top completely. Spray each breast with cooking spray and bake for 35 minutes or until the internal temperature of chicken is 165 degrees F.
    8. Let the chicken rest for at least 5 minutes before slicing.
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      65mg

      22%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      27g

    • Potassium
      345mg
      7%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tsp

    small onion (small dice)
    1

    asparagus (trimmed and cut into 1-inch pieces)
    4 oz

    cooked whole millet
    1/2 cup

    chicken breasts (4-ounce each, boneless, skinless)
    4

    Dijon Mustard
    2 tbsp

    bread crumbs
    1/4 cup

    dried tarragon (dried)
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Mighty Greens Gazpacho

    Mighty Greens Gazpacho

    How to Make Mighty Greens Gazpacho

    Any dark leafy green would work great in this soup. Get creative and enjoy this nutrition-packed lower carbohydrate side dish.


    10 min prep time


    none cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients to a blender and blend until smooth.
    Veggie Rich
    Low Sodium
    Mexican/Southwestern
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      445mg
      9%

    Ingredients

    basil (lightly packed leaves)
    1 cup

    low-fat buttermilk
    1 cup

    garlic
    2 clove

    balsamic vinegar
    1/3 cup

    slivered almonds (blanched)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    green bell pepper (seeded and chopped)
    1 med

    mixed greens (5-ounces)
    1 package

    cucumber(s) (peeled, seeded, and chopped)
    1 large

    unsalted vegetable stock
    1 cup

    black pepper
    1/2 tsp

  • Mediterranean Stuffed Chicken and Vegetable Ragout

    Mediterranean Stuffed Chicken and Vegetable Ragout

    How to Make Mediterranean Stuffed Chicken and Vegetable Ragout

    This Mediterranean recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.


    20 min prep time


    60 min cook time


    4servings


    1 chicken breast, 1 cup vegetables and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9×13 baking/casserole dish with cooking spray.
    2. In a small bowl, combine lemon zest, feta cheese, capers, 1/2 tsp of the dried oregano and 1 clove minced garlic.
    3. Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
    4. In a small bowl, combine paprika, remaining 2 tsp dried oregano, garlic powder, salt and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
    5. Toss together zucchini, mushrooms, tomatoes, cannellini beans, remaining minced garlic, olive oil and 1/4 cup lemon juice in the prepared baking dish.
    6. Place the chicken breasts on top of the vegetables and put in the oven to bake.
    7. Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
    8. Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
    9. Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
    10. Slice chicken and serve over the vegetables.
    Fiber Focused
    Mediterranean
    Main Dish
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast, 1 cup vegetables and sauce


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      35g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (zested and juiced (1 Tsp. lemon zest, reserve 1/4 cup lemon juice))
    1

    reduced-fat crumbled feta cheese
    1/3 cup

    capers (drained)
    1 tbsp

    dried oregano (divided use)
    2 1/2 tsp

    garlic (minced, divided use)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    medium zucchini (cut into 1-inch chunks)
    2

    cremini (baby bella) mushrooms (sliced)
    8 oz

    cherry tomatoes (halved)
    10 oz

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    olive oil
    1 tbsp

  • Mediterranean Spelt Flatbread

    Mediterranean Spelt Flatbread

    How to Make Mediterranean Spelt Flatbread

    This flatbread makes a great appetizer too. Just cut it into smaller pieces for a great party food.


    15 min prep time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
    3. Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
    4. Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
    5. Pour the vegetable mixture evenly over the dough, leaving about 1/2 inch around the edge.
    6. Bake for 20 minutes, then cut into 8 pieces.
    Fiber Focused
    Mediterranean
    Foodie
    Dinner
    Vegetarian
    Snacks
    Lunch
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    warm water
    3/4 cup

    active dry yeast
    1 package

    eggs
    1

    salt (optional)
    1/2 tsp

    spelt flour (plus extra for dusting)
    2 cup

    yellow bell pepper (thinly sliced)
    1

    grape tomatoes (halved)
    1 cup

    arugula
    3 cup

    feta cheese (reduced fat)
    3 oz

    olive oil
    1 1/2 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

  • Meatball Kabobs

    Meatball Kabobs

    How to Make Meatball Kabobs

    These meatballs make a fun family meal. Or, you can also serve them on a platter as an appetizer next time you are entertaining.


    20 min prep time


    6servings


    2 kabobs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Combine the egg whites, Parmesan cheese, garlic, ground turkey, salt (optional), and pepper. Mix well and make 12 meatballs. Refrigerate the meatballs for at least 30 minutes.
    3. Skewer 2 meatballs, 2 tomatoes, 1 mushroom, and 1 piece of onion alternating on each skewer.
    4. In a small bowl, whisk the balsamic vinegar and olive oil together.
    5. Place the kabobs on the baking sheet and brush the kabobs on all sides with the balsamic and olive oil mixture. Reserve the marinade.
    6. Bake the kabobs for 10 minutes. Brush all sides with the marinade again and bake for an additional 10-15 minutes. The meatballs should be cooked to an internal temperature of at least 165 degrees F.
    Low Carb
    Low Sodium
    Kid Friendly
    Appetizers
    Holidays & Entertaining
    Lunch
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      2 kabobs


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      75mg

      25%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      525mg
      11%

    Ingredients

    salt (optional)
    1/2 tsp

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

    garlic (minced)
    2 clove

    Parmesan cheese (grated)
    2 tbsp

    egg whites
    2

    pepper
    1/4 tsp

    fresh cremini mushrooms ((baby portabella mushrooms), cut in half if needed to make 12 pieces)
    8 oz

    grape or cherry tomatoes
    24

    medium onion (halved, then quartered, then each quarter cut into 3 (for a total of 12 onion pieces))
    1

    balsamic vinegar
    1/4 cup

    olive oil
    1 tsp

    bamboo skewers
    12

  • Marinated Grilled Salmon – Foodie Recipe

    Marinated Grilled Salmon – Foodie Recipe

    How to Make Marinated Grilled Salmon – Foodie Recipe

    This is a great summer recipe for the grill. Pair salmon with a side of rice pilaf and grilled asparagus or summer squash.


    30 min prep time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Whisk together all ingredients in a medium sized bowl except salmon.
    3. Pour marinade over salmon, coating both sides. Marinate in the refrigerator for 30 minutes.
    4. Remove slamon from marinade. Grill filets 4-6 minutes on each side and discard leftover marinade.
    Low Carb
    Grilling
    Seafood
    Lunch
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      80mg

      27%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      26g

    Ingredients

    lower sodium soy sauce
    2 tbsp

    olive oil
    1 tbsp

    small hot chile pepper (Serrano or other, equivalent of 1 Tbsp. minced chile pepper)
    1

    fresh ginger (grated)
    1 tbsp

    lemongrass (minced, if you can’t find lemongrass, sub with 1 Tbsp. lime juice)
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    salmon filets (4-ounces each, skinless)
    4

  • Malabar Mixed Seafood Curry

    Malabar Mixed Seafood Curry

    How to Make Malabar Mixed Seafood Curry

    The Malabar coast in the southern state of Kerala served as a large trade post for the spice trade. The coast has its own cooking styles and flavors as well as an abundance of fresh seafood. A variety of spices are blended with coconut to form the base of traditional Malabar curries.

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel. To order directly from the American Diabetes Association, click here.


    5 min prep time


    25 min cook time


    8servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, dissolve tamarind paste in 2 Tbsp / 30 mL hot water and set aside.
    2. Place mussels in a large bowl of water to remove any remaining sand. Debeard mussels if necessary.
    3. Heat oil in a large, heavy-bottomed saucepan over medium heat. Add mustard seeds and curry leaves and sauté until fragrant. When seeds begin to splutter, add chopped onions and cook for about 5 minutes, or until lightly browned.
    4. Add ginger, garlic, green chili, and red chili flakes and sauté for 1 minute. Add the paprika, turmeric, coriander, cumin, cinnamon, and 2 Tbsp / 30 mL water and cook over medium heat for about 1 minute, or until spices are cooked. Add a little more water if the spices start to brown. Add chopped tomatoes, tamarind paste mixture, remaining ½ cup / 120 mL water, and salt. Simmer until tomatoes soften, about 5 minutes.
    5. Add coconut milk and mussels. Cover and cook for about 8 minutes, or until shells start to open. Then add prawns and squid rings and cook until prawns are opaque and mussels have all opened, about 5 minutes. Remove green chili.
    6. Serve garnished with cilantro.
    Indian
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      300mg

      100%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      33g

    • Potassium
      540mg
      11%

    Ingredients

    tamarind paste
    1 tbsp

    water (hot)
    2 tbsp

    mussels (with shells) (cleaned and scrubbed)
    2 lbs

    sunflower oil
    2 tbsp

    black mustard seeds
    1/2 tsp

    curry leaves
    1 tsp

    onion(s) (chopped)
    1

    fresh ginger (grated)
    1 tsp

    garlic (finely chopped)
    1 tsp

    canned green chiles (slit open and seeds removed)
    1

    crushed red pepper flakes
    1/2 tsp

    paprika (smoked)
    1/2 tsp

    turmeric (ground)
    1/2 tsp

    coriander (ground)
    1 tsp

    cumin (ground)
    1/2 tsp

    ground cinnamon (ground)
    1/4 tsp

    water (divided)
    1/2 cup

    ripe Roma tomatoes (chopped)
    2

    sea salt
    3/4 tsp

    lite coconut milk
    1 cup

    large prawns (cleaned, shelled, and deveined)
    12

    whole squid (cleaned and cut into rings)
    2

    cilantro (finely chopped )
    1/4 cup

  • Low-Sodium Sugar-Free Pickles

    Low-Sodium Sugar-Free Pickles

    How to Make Low-Sodium Sugar-Free Pickles

    These low-carb pickles will keep in the refrigerator for up to two months as long as they stay covered. Try this homemade pickle recipe instead of the sodium-packed pickles from the grocery store.


    15 min prep time


    10servings


    6 pickles

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine vinegar, peppercorns, coriander seeds, dill, Stevia, salt, and pepper flakes (optional) in a medium saucepan over high heat. Bring to a boil. Then turn off the heat and set aside.
    2. Combine the cucumbers, onions, and garlic, and tightly pack into a quart-sized glass jar with a lid or a Tupperware container with a lid. Pour the hot liquid over the cucumbers and onions, and ensure all vegetables are completely submerged.
    3. Close the lid tightly and refrigerate for at least 1 day before serving.
    Low Sodium
    Low Carb
    Veggie Rich
    Kid Friendly
    Vegetarian
    Snacks
    Sides
    Salad Dressings & Condiments
    Foodie
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    Nutrition facts

    10 Servings



    • Serving Size

      6 pickles


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      100mg
      2%

    Ingredients

    white vinegar
    1 1/2 cup

    black peppercorns
    1 tsp

    coriander seeds
    1 tsp

    dried dill (or 2 Tbsps. fresh dill)
    1 tbsp

    stevia
    2 tbsp

    salt
    1/2 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    cucumber(s) (sliced to 1/4 inch rounds (about 60 slices))
    2

    onion(s) (thinly sliced)
    1/2

    garlic (thinly sliced)
    2 clove

  • Low Fat Pumpkin Panna Cotta

    Low Fat Pumpkin Panna Cotta

    How to Make Low Fat Pumpkin Panna Cotta

    Panna cotta is a creamy, custard-like dessert. This panna cotta recipe is pumpkin-flavored – perfect for the upcoming holidays! It’s even preportioned for you in ramekins to help you with portion control.


    15 min prep time


    8servings


    1 ramekin

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together milk, Splenda Brown Sugar, low-fat buttermilk and unflavored gelatin in a medium saucepan off the heat. Let it sit for 5 minutes.
    2. In a medium bowl, whisk together Greek yogurt, pumpkin and pumpkin pie spice. Set aside.
    3. Place milk and gelatin mixture on the stovetop over medium heat. Stirring frequently, heat until milk just begins to bubble. Do not boil.
    4. Add hot milk mixture to pumpkin mixture and whisk until smooth and combined.
    5. Divide pumpkin mixture evenly among 8 4-oz ramekins or dessert cups and refrigerate for at least 1 hour (best if overnight).
    6. To serve, top each panna cotta with 1 Tbsp. fat-free whipped topping.
    Low Sodium
    Comfort Food
    Dessert
    Holidays & Entertaining
    Vegetarian
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1 ramekin


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    skim milk
    1 cup

    low-calorie brown sugar substitute
    1/4 cup

    low-fat buttermilk
    1/2 cup

    unflavored gelatin
    1 packet

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    pumpkin puree (15-ounce, not pumpkin pie filling)
    1 can

    pumpkin pie spice
    2 tsp

    ramekins (4-ounce, or other dessert cups)
    8

    whipped topping (fat-free)
    1/2 cup

  • Low-Carb Artichoke Chicken Wraps

    Low-Carb Artichoke Chicken Wraps

    How to Make Low-Carb Artichoke Chicken Wraps

    These are a great make-ahead item for your lunchbox.


    10 min prep time


    20 min cook time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk the egg, egg white, and milk until well combined and slightly frothy. Sift the coconut flour into the mixture and whisk again until well combined. Let the batter rest at room temperature for 15 minutes.

    2. While the wrap batter is resting, toss together the chicken, artichoke hearts, red onion, baby spinach, and Italian dressing. Keep the filling refrigerated until needed.

    3. Add the cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.

    4. Re-whisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly coat the bottom of the pan (add a little more if needed to coat the bottom of the pan). Let the wrap cook until the edges begin to brown. Using a spatula, flip the wrap and continue to cook for another minute. Slide the wrap on to a plate and continue this process to make 6 “wraps” or crepes. Let the wraps cool.

    5. Divide the chicken mixture evenly among each wrap (about 1/2 cup of filling per wrap) and roll.

    Low Carb
    Sandwiches
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    • Potassium
      307mg
      7%

    Ingredients

    eggs
    1 whole

    egg whites
    4 whole

    skim milk
    1/2 cup

    coconut flour (sifted)
    1/4 cup

    nonstick cooking spray
    1 whole

    chicken breasts (cooked, shredded)
    2 cup

    artichoke hearts (chopped, drained and rinsed)
    1/2 cup

    red onion (minced)
    1/4 cup

    baby spinach (chopped)
    2 cup

    Italian salad dressing (fat-free)
    1/4 cup