Tag: gluten-free

  • Brown Rice Congee with Stir-Fried Herbs

    Brown Rice Congee with Stir-Fried Herbs

    How to Make Brown Rice Congee with Stir-Fried Herbs

    Congee is a traditional rice porridge. It’s commonly eaten at breakfast time, but can also be enjoyed any other time of day. It’s a great way to make a small amount of rice go a long way, and can be paired with meat, fish, veggies or eggs.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a large pot with the water. Add the rice, cover, and bring to a boil over high heat. Reduce heat to medium, and continue to cook until the rice grains break down and the soup thickens, about 1 hour.
    2. Meanwhile in a small skillet over high heat, add the oil and stir-fry the ginger, scallions, and chilies until fragrant and lightly golden, 30-45 seconds. Add the cilantro and continue to stir-fry until just wilted, about 30 seconds more. Transfer to bowl.
    3. Ladle some congee into 6 individual bowls, and top each with about 1 Tbsp. of stir-fried herbs. Mix the herbs into the porridge to distribute the flavors. Serve.
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

        7%

    • Protein
      3g

    Ingredients

    filtered water
    2 quarts

    brown sushi rice
    1 cup

    grapeseed oil
    1 tbsp

    fresh ginger (peeled and finely julienned)
    2 oz

    green onion (scallion) (trimmed and julienned into 1-inch-long pieces)
    2 whole

    red Thai chilies (stems and seeds removed, thinly sliced into rounds)
    2 whole

    cilantro (stems trimmed and coarsely chopped (about 1 cup))
    1/2 bunch

  • Broiled Cod

    Broiled Cod

    How to Make Broiled Cod

    The American Diabetes Association and the American Heart Association recommend eating at least 2 servings of fish per week. This broiled cod is a tasty option. If you’re not a fan of cod, feel free to substitute any fish here.
    Click here for more heart-healthy recipes


    5 min prep time


    10 min cook time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Spray a baking sheet or broiler pan with cooking spray.
    2. In a small bowl mix together mayonnaise, lemon juice, paprika, parsley and ground black pepper.
    3. Place cod filets on broiler pan and spread mayonnaise mixture evenly among the cod filets. Sprinkle Parmesan cheese on top of filets.
    4. Broil filets for 8-10 minutes.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      50mg

      17%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      21g

    Ingredients

    nonstick cooking spray
    1

    light mayonnaise
    3 tbsp

    lemon (juiced)
    1/2

    paprika
    1/2 tsp

    parsley (dried)
    1 tsp

    black pepper
    1/4 tsp

    cod filets (about 1 pound total)
    4

    Parmesan cheese (grated)
    1 tbsp

  • Broccoli-Stuffed Sweet Potatoes

    Broccoli-Stuffed Sweet Potatoes

    How to Make Broccoli-Stuffed Sweet Potatoes

    Sweet potatoes are a healthy carbohydrate full of fiber and vitamin A. They can make a great, quick side dish! You could also stuff this sweet potato with spinach and pine nuts.


    5 min prep time


    15 min cook time


    4servings


    1 sweet potato

    Print Recipe >

    Step-By-Step Instructions:

    1. Pierce each sweet potato with a fork in a few spots. Arrange the potatoes on a microwave-safe plate and microwave until soft, about 12 minutes.
    2. Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (If you don’t have a steamer, you can simply put the broccoli directly into 1 inch of boiling water.) Add the broccoli to the steamer and cover; reduce the heat to medium and let it cook for 6 minutes.
    3. Using a knife, slit each sweet potato in half and pinch the sides to open it up. Fill each sweet potato with 1 Tsp. margarine, 2/3 cup broccoli and 1 Tbsp. toasted almonds.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sweet potato


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      770mg

      16%

    Ingredients

    medium sweet potatoes
    4

    broccoli florets
    3 cup

    margarine (trans-fat-free)
    4 tsp

    slivered almonds (toasted)
    4 tbsp

  • Broccoli Amandine

    Broccoli Amandine

    How to Make Broccoli Amandine

    Have you had green beans amandine? Now try Broccoli Amandine! Almonds and nuts contain the heart-healthier monounsaturated and polyunsaturated fats. The American Heart Association recommends eating at least 4 servings per week of nuts, legumes or seeds.


    5 min prep time


    12 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Spray a baking sheet with cooking spray.
    2. In a small bowl mix together broccoli, olive oil, garlic, almonds and black pepper. Pour mixture onto baking sheet.
    3. Bake for 10-12 minutes until broccoli tips are slightly brown.
    4. Pour broccoli into a bowl and sprinkle with lemon juice.
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      220mg

      5%

    Ingredients

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    1 1/2 tbsp

    garlic (minced)
    2 clove

    slivered almonds
    3 tbsp

    black pepper
    1/8 tsp

    lemon juice
    1 tbsp

  • Breakfast Egg and Ham Burrito

    Breakfast Egg and Ham Burrito

    How to Make Breakfast Egg and Ham Burrito

    If you are tired of the same boring breakfast, try this satisfying and tasty burrito. You can experiment with different veggies in this recipe too.


    15 min prep time


    10 min cook time


    6servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese. 

    2. Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2–3 minutes. Remove the ham from the pan. 

    3. Add the onions and green peppers to the hot pan and cook for about 5 minutes. Add the ham back to pan. 

    4. Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set. 

    5. Evenly divide the egg mixture into 6 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 teaspoon of salsa. Fold the tortilla to close. 

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    Nutrition facts

    6 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      192mg

      4%

    Ingredients

    eggs
    4 whole

    egg whites
    6 whole

    hot sauce
    1 dash

    black pepper
    1/4 tsp

    reduced-fat shredded cheddar
    2 tbsp

    margarine
    2 tsp

    deli ham (4 thick slices, reduced-sodium, chopped)
    3 oz

    onion(s) (diced)
    1/4 cup

    green bell pepper (diced)
    1/4 cup

    corn tortillas (heated)
    6 whole

    salsa
    6 tsp

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg

      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Black Bean and Mango Salsa Lettuce Wraps

    Black Bean and Mango Salsa Lettuce Wraps

    How to Make Black Bean and Mango Salsa Lettuce Wraps

    Use lower-carb butter lettuce as a substitute for a tortilla wrap. If you don’t like your food spicy, substitute the jalapeno for chopped green bell pepper.


    10 min prep time


    5 min cook time


    5servings


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium sized bowl except lettuce. Refrigerate for at least one hour, or up to two days to marinate (the longer the better).
    2. If using butter lettuce leaves arrange them on a large plate and fill each one with 1/4 cup of salad mixture.
    3. Alternative Serving Suggestion: Use jicama instead of lettuce for the serving vessel. Peel the jicama and slice into 1/4-inch thick rounds, then slice the rounds into triangles (eighths) to resemble tortilla chips. Serve like chips and salsa using the raw jicama “chips” instead of tortilla chips.
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    Nutrition facts

    5 Servings



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      6g

    • Potassium
      420mg

      9%

    Ingredients

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

    mango (peeled, diced and hard center squeezed to release 1 tbsp juice)
    1

    small red onion (diced)
    1/2

    medium jalapeño pepper (seeded and minced)
    1

    large red bell pepper (seeded and diced)
    1

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    butter lettuce (butter lettuce leaves)
    10

  • Black Bean and Corn Salad

    Black Bean and Corn Salad

    How to Make Black Bean and Corn Salad

    This salad is perfect for a spring picnic or quick lunch dish and is jam-packed with fiber.


    12 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine beans, corn, red pepper, red onion and cilantro.

    2. In a small bowl, whisk together remaining ingredients and pour over bean salad. Toss to coat.

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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      369mg

      8%

    Ingredients

    black beans (rinsed and drained)
    2 (14.5-oz) cans

    frozen corn (thawed)
    2 cup

    red bell pepper (finely diced)
    1

    finely diced red onion
    1/2 cup

    chopped fresh cilantro
    1/2 cup

    small limes (juiced)
    2

    olive oil
    3 tbsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

  • Best Roasted Chicken

    Best Roasted Chicken

    How to Make Best Roasted Chicken

    Every home cook should know how to roast a whole chicken! This foolproof recipe produces a flavorful, golden roasted chicken, plus a delicious broth to serve over the chicken and whatever sides you serve with it. Cooking a whole chicken is great for meal prepping—roast the chicken over the weekend and use it for salads, sandwiches, or other meals throughout the week. As a bonus, you can save the bones and carcass to make your own chicken broth!


    15 min prep time


    1 hr, 15 min cook time


    8servings


    3 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees. Coat a 9×13 baking or roasting pan with cooking spray.
    2. Add chopped onion, carrots and celery to the pan and top with fresh parsley and fresh thyme. Mix ingredients to evenly distribute them.
    3. Remove and discard giblet and neck from chicken cavity. Trim excess fat around neck and cavity opening. Pat the chicken dry with a paper towel.
    4. Starting at the neck, loosen skin around breast using your finger. Rub entire chicken (including breast meat under the skin) with olive oil. Season the outside of the chicken and the inside of cavity with the salt and pepper.
    5. Fill the cavity of the chicken with the lemon wedges and smashed garlic and place chicken breast- side up into the pan on top of the herbs and vegetables.
    6. Pour the chicken broth over the vegetables and bake in oven for 30 minutes. After 30 minutes reduce heat to 350 degrees and bake chicken additional 45 minutes.
    7. Remove the chicken from the pan and let it rest, covered with foil for 20 minutes. Strain the vegetables and herbs from broth in the bottom of the pan. De-fat the broth and set aside (you should end up with about one cup of broth). Discard the vegetables. NOTE: To de-fat the broth, use a fat separator, or chill the broth in the fridge—the fat will rise to the top and solidify making it easy to scrape off the top.
    8. Once the chicken has rested, remove the skin and cut into 8 pieces, discarding the carcass, lemons and garlic. Pour the de-fatted broth over the chicken and serve.
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces chicken


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      90mg

      30%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      29g

    Ingredients

    fresh thyme
    about 5 whole sprigs

    fresh parsley
    about 5 whole sprigs

    celery stalks (roughly chopped)
    2

    onion (roughly chopped into a few large pieces)
    1

    carrots (roughly chopped into a few large pieces)
    2

    nonstick cooking spray
    1

    whole roaster chicken (5-1/2 pounds)
    1

    salt (optional)
    1 tsp

    black pepper
    1 tsp

    olive oil
    1 tbsp

    lemon (cut into wedges)
    2

    garlic (peeled and smashed)
    4 clove

    fat-free, reduced sodium gluten-free chicken broth
    1 cup

  • Balsamic Glazed Salmon

    Balsamic Glazed Salmon

    How to Make Balsamic Glazed Salmon

    Salmon is full of heart-healthy omega-3 fatty acids, which may decrease triglyceride levels and may have additional health benefits as well. This quick and easy recipe is perfect for a weeknight meal for 2. Pair with this zesty Mojito Sweeties Mash and a nonstarchy vegetable for a complete, balanced meal.


    10 min prep time


    2servings


    1 salmon fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place parchment paper on a baking sheet.
    2. In a small saucepan, bring the vinegar, Dijon mustard, and honey to a boil over medium heat. Reduce the heat to a simmer and cook until thick, about 10 minutes.
    3. Brush the salmon filets with half of the balsamic glaze and reserve the other half. Bake the salmon for 10-14 minutes, or until the salmon is cooked through and flakes easily with a fork.
    4. Remove the salmon from the oven and pour the remaining glaze over the salmon. Top with green onion and serve hot.
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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      80mg

      27%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        15g

    • Protein
      26g

    • Potassium
      435mg

      9%

    Ingredients

    balsamic vinegar
    1/2 cup

    Dijon Mustard
    2 tsp

    honey
    2 tsp

    salmon filets (4 oz each)
    2

    green onion (chopped)
    1/2