The Super Diabetes Site

Tag: latin american

  • Ronaldo’s Cuban Sandwich

    Ronaldo’s Cuban Sandwich

    How to Make Ronaldo’s Cuban Sandwich

    Author Ronaldo Linares: “Sometimes we don’t have a lot of time to prepare a whole meal and need something quick. I always have high-quality deli meat on hand for times like these. But not all deli meat is created equal; look for healthy, low-sodium deli meats when shopping. There is no substitute for a true Cuban sandwich, but this recipe is a light, delicious take on the classic.”

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    18 min cook time


    2servings


    1/2 sandwich and 1/2 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place both halves of multigrain roll on a baking sheet lined with parchment paper. Make sure the inside of the bun is facing up. To build the sandwich, layer Swiss cheese evenly on naked bun. Do the same with avocado, turkey, and ham. Place sandwich in the oven for 12 minutes. Remove sandwich from oven and close the roll.
    3. Preheat a nonstick pan over medium heat. Place the sandwich in the middle of the pan and press down using a spatula or the bottom of a clean saucepan for 2-3 minutes. Flip the sandwich and repeat on the other side. This will give you the pressed look of a traditional Cuban sandwich. Cut in half.
    4. Add arugula, tomato, red onion, cucumber, cilantro, lime juice, and black pepper to a bowl, and toss ingredients together. Serve with the sandwich. Now take a big bite of that delicious sandwich.
    Veggie Rich
    Latin American
    Caribbean
    Cooking for 1 or 2
    Sandwiches
    Salads
    Main Dish
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 sandwich and 1/2 salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      420mg
      9%

    Ingredients

    whole wheat sandwich thins
    1

    Parchment Paper
    1

    Swiss cheese (low-fat, sliced)
    1 1/2 oz

    Hass avocado (sliced)
    2 oz

    deli turkey (low-sodium, sliced)
    1 1/2 oz

    deli ham (low-sodium, sliced)
    1 1/2 oz

    arugula (washed)
    1/2 cup

    roma (plum) tomatoes (sliced)
    1/2

    red onion (sliced)
    1/8 cup

    cucumber(s) (sliced)
    1/8 cup

    cilantro (chopped)
    2 tsp

    lime juice
    2 tsp

    black pepper (cracked)
    1/8 tsp

  • Roasted Plantains And Poblano Pepper With Guava Sauce

    Roasted Plantains And Poblano Pepper With Guava Sauce

    How to Make Roasted Plantains And Poblano Pepper With Guava Sauce


    10 min prep time


    45 min cook time


    8servings


    1 piece plantain and 1 tablespoon sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Cut the tips off the plantains. Insert the tip of a paring knife about 1/2 inch into each plantain and run it from top to bottom. Wrap each plantain in a foil sheet. Roast in oven for 30 minutes, then remove from oven and set aside. Leave oven on.
    3. Wash and dry poblano pepper. Rub avocado oil on the outside of pepper and (carefully) place over a flame or in oven until the outside is charred. Once pepper is charred, place in a bowl and cover until steam loosens the skin. Run pepper under cold water to remove the char, then dice pepper.
    4. In small saucepan add stock, shallots, garlic, poblano pepper, guava, and bring up to a rolling simmer. Cook until a smooth paste forms, about 5 minutes. Add rice vinegar, salt, and pepper, and whisk well to make sure you don’t have any lumps in the sauce. Reduce heat to low and continue cooking for 2 minutes. Pour sauce in blender and purée until sauce is smooth.
    5. Remove foil from plantains and cut each into 4 equal quarters. Carefully split open the plantain along the cut. Add 1 tablespoon guava sauce, top with queso fresco, and garnish with cilantro. Enjoy!
    Latin American
    Holidays & Entertaining
    Sauces
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 piece plantain and 1 tablespoon sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    plantains
    2 med

    aluminum foil (large enough to wrap plantain)
    2

    poblano chile pepper (cut into 1/4-inch cubes)
    1 med

    avocado oil
    1 tsp

    unsalted chicken stock
    3/4 cup

    shallots (finely chopped)
    1/4 cup

    garlic (peeled and finely chopped)
    1 clove

    guava cubes (1/4-inch cubes)
    1/4 cup

    rice vinegar
    1/4 cup

    Kosher Salt
    1/2 tsp

    black pepper (cracked)
    1 tsp

    queso fresco (crumbled)
    1/2 cup

    cilantro (finely chopped)
    2 tsp

  • Pumpkin Chowder With Toasted Pepitas

    Pumpkin Chowder With Toasted Pepitas

    How to Make Pumpkin Chowder With Toasted Pepitas

    Author Steven Petusevsky: “This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness.”

    This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.


    10 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
    2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
    Veggie Rich
    Caribbean
    Latin American
    Appetizers
    Main Dish
    One Pot
    Sides
    Soup
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      335mg
      7%

    Ingredients

    calabaza squash (peeled and chopped)
    2 lbs

    low sodium vegetable broth (or use water)
    8 cup

    tomato(es) (chopped)
    1 large

    onion(s) (chopped)
    1 med

    green bell pepper (chopped)
    1 med

    jalapeño pepper (seeded and minced)
    1 med

    gingerroot (minced)
    1 tbsp

    green onion (scallion) (chopped)
    8

    fresh thyme ( or 1 teaspoon dried thyme)
    3 sprig

    cilantro (chopped)
    1/4 cup

    lime (juiced)
    1 whole

    salt (to taste)
    1 pinch

    pepitas (toasted)
    1 tbsp

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Grilled Mango Chicken

    Grilled Mango Chicken

    How to Make Grilled Mango Chicken

    Serve this healthy grilled chicken recipe at your next barbeque or picnic. It makes a great substitute for fried chicken or bratwursts. Your guests will appreciate a healthier option and will enjoy this slightly sweet and citrusy dish.


    4servings


    1 chicken breast (117 g)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large resealable plastic storage bag, combine chicken with remaining ingredients. Place in refrigerator and marinate 8 hours or overnight, turning halfway during marinating time.

    2. Preheat grill to medium-high heat. Place chicken on grill, discarding excess marinade. Grill chicken 4 to 6 minutes per side, or until cooked through.

    Low Sodium
    Low Carb
    Mexican/Southwestern
    Latin American
    Indian
    Grilling
    Caribbean
    Holidays & Entertaining
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast (117 g)


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      35g

    • Potassium
      298mg
      6%

    Ingredients

    chicken breast cutlets (4 boneless, (1 pound total), skinless)
    1 lbs

    mango chutney or mango salsa
    2 tbsp

    fresh lime juice
    2 tbsp

    grated fresh ginger, or 1/2 Tsp. ground ginger
    2 tsp

    olive oil
    1 tbsp

    orange juice
    1/4 cup

    minced fresh oregano or 1/4 to 1/2 Tsp. dried oregano
    1 tsp

    hot pepper sauce
    1/2 tsp

    garlic (minced)
    2 clove

  • Grilled Fish Tacos With Strawberry-Mango Salsa

    Grilled Fish Tacos With Strawberry-Mango Salsa

    How to Make Grilled Fish Tacos With Strawberry-Mango Salsa

    This fish taco recipe becomes extra lively when you top if off with juicy strawberry-mango salsa. The sweet berries and tropical mango are the perfect combo for this festive summer dish.


    30 min prep time


    15 min cook time


    4servings


    2 tacos and 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together the oil, lime juice, lime zest, chili powder, cumin, salt, and pepper. Add the cod and marinate in the refrigerator for 15–20 minutes.
    2. While fish is marinating, stir together all the salsa ingredients in a medium bowl.
    3. Preheat an outdoor grill or grill pan to medium-high heat.
    4. Remove the cod from the marinade and grill for 3–4 minutes on one side. Then flip and grill 1–2 minutes on the other side, or until fish flakes easily with a fork.
    5. Transfer the cod to a plate and let it rest for 5 minutes, then use a fork to flake it into bite-size pieces.
    6. Working in batches if necessary, grill the tortillas for 20 seconds each. Divide the fish evenly among the tortillas, garnish with the salsa (about 2 tablespoons per taco), and serve.
    Kidney-Friendly
    CKD Dialysis
    Low Sodium
    Seafood
    Mexican/Southwestern
    Latin American
    Grilling
    Quick & Easy
    Main Dish
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos and 1/4 cup salsa


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      24g

    • Potassium
      415mg
      9%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    lime juice (freshly squeezed)
    2 tbsp

    lime zest (freshly grated)
    1 tsp

    chipotle chili powder
    1/4 tsp

    ground cumin
    1/2 tsp

    fine sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    cod filets (or similar flaky white fish)
    1 lbs

    corn tortillas
    8

    strawberries (chopped)
    1/2 cup

    mango (chopped)
    1/2 cup

    small shallot (minced)
    1

    lime zest (freshly grated)
    1/4 tsp

    lime juice (freshly squeezed)
    2 tbsp

    fresh cilantro (chopped)
    1/4 cup

  • Green Vegetable Egg “Tortilla”

    Green Vegetable Egg “Tortilla”

    How to Make Green Vegetable Egg “Tortilla”

    Adding lots of greens to your morning meal charges your body with some incredible nutrition. This recipe is a great way to get you through the first part of the day. Breakfast doesn’t have to mean hitting the drive-through window at a doughnut or coffee shop. The time we spend waiting to place our order at the drive-through could be spent making an awesome, healthy, diabetes-friendly breakfast like this one. Have a great day!

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    15 min cook time


    4servings


    1/4 of the tortilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. To a bowl, add green onion, broccoli, tomato, spinach, salt, garlic powder, oregano, pepper, and smoked paprika. Toss ingredients well to make sure greens are covered with the spices.
    3. Preheat an ovenproof nonstick pan over medium heat. Add vegetables from the bowl and sauté until ingredients are cooked through, about 2 minutes.
    4. Add milk to the bowl with whisked eggs and whisk briefly to combine. Add egg mixture to pan and stir with a wooden or plastic spoon. Make sure all ingredients are evenly spread out.
    5. Place pan in the middle rack of your oven and cook for 10 minutes. To check if the tortilla (egg and vegetable mixture) is done, insert a toothpick in the middle; if it comes out clean, the tortilla is cooked through.
    6. Remove from oven and let it rest on the stovetop for 1-2 minutes so eggs settle and don’t fall apart when serving. Enjoy!
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Latin American
    Caribbean
    Vegetarian
    Main Dish
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of the tortilla


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      350mg
      7%

    Ingredients

    green onion (finely sliced)
    2 stalks

    broccoli (finely sliced (about 1 cup))
    2

    roma (plum) tomatoes (washed and cubed)
    1/2 cup

    spinach (washed and thinly sliced)
    1 cup

    Kosher Salt
    1/2 tsp

    garlic powder
    1 tsp

    dried oregano (dried)
    1 tsp

    black pepper (cracked)
    1/4 tsp

    smoked paprika
    1/2 tsp

    eggs (whisked)
    4

    milk (fat-free)
    1/2 cup

  • Cubano Roasted Broccoli Florets

    Cubano Roasted Broccoli Florets

    How to Make Cubano Roasted Broccoli Florets

    Looking for a low-carb side dish that pairs up great with a main protein, can be a plate-method staple, and adds a little kick to a nutrient-packed super food? This simple roasted broccoli dish from Chef Ronaldo Linares should do the trick. The cumin and lime add spice and citrus to provide a Carribbean flavor and the avocado oil infuses the dish with healthy, heart-friendly fats. Pair with Chef Ronaldo’s the Mojo Marinated Pork and a Cauliflower Rice Salad and you have a hearty, low-carb meal fit for an island vacation.


    10 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again.
    3. Place all ingredients on a parchment paper-lined baking sheet and roast for 25 minutes.
    4. Remove from oven, and grab a fork so you can enjoy this delicious dish.
    Low Sodium
    Low Carb
    Veggie Rich
    Latin American
    Caribbean
    Vegetarian
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      4g

    • Potassium
      400mg
      9%

    Ingredients

    garlic (peeled and thinly sliced)
    3 clove

    ground cumin
    1/4 tsp

    lime juice
    1 tsp

    black pepper
    1/8 tsp

    Spanish onion (thinly sliced)
    1/2 cup

    avocado oil
    2 tsp

    broccoli florets
    16 oz

    Parchment Paper
    1

  • Chicken With Pineapple Mandarin Orange Salsa

    Chicken With Pineapple Mandarin Orange Salsa

    How to Make Chicken With Pineapple Mandarin Orange Salsa

    Cookbook author Robyn Webb says, “When I was a kid, I actually wasn’t a big fan of fresh fruit. But canned mandarin oranges always excited me and I have warm memories of a little cut glass bowl my Mom used to serve the tiny orange segments. I’ve of course expanded my fruit repertoire, but still think mandarin oranges are a great versatile fruit. Here, a simple salsa spiked with tropical coconut pairs well with cumin flavored seared chicken breasts.”


    20 min prep time


    16 min cook time


    4servings


    1 breast, 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a baking sheet with foil. Preheat the oven to 375 degrees. Combine all the ingredients for the salsa in a bowl. Cover and refrigerate for 1 hour.
    2. Meanwhile, trim any excess fat from the chicken breasts. Combine the cumin, chili powder, salt, and pepper. Rub each piece of chicken with the spice rub.
    3. Heat the oil in a large skillet over medium-high heat. Add the chicken and sear on both sides for a total of 10 minutes. Add the chicken to the prepared baking sheet. Cover loosely with foil or parchment paper. Continue to cook the chicken breasts until cooked through, about 6–7 minutes.
    4. Bring the salsa up to room temperature. Serve the cooked chicken with the salsa.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 breast, 1/2 cup salsa


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      25g

    • Potassium
      390mg
      8%

    Ingredients

    pineapple tidbits packed in their own juice (well drained)
    1 cup

    water- or juice-packed mandarin oranges (well drained, coarsely chopped)
    1 cup

    green onion (scallion) (white part only, minced)
    2

    red bell pepper (minced)
    1/4 cup

    unsweetened coconut flakes
    1 1/2 tbsp

    crushed red pepper flakes
    1/4 tsp

    chicken breasts (boneless, skinless)
    1 lbs

    ground cumin
    1 tsp

    mild or hot chili powder
    1 tsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper to taste
    1

    vegetable oil
    1 tbsp

  • Chicken and Pepper Paella

    Chicken and Pepper Paella

    How to Make Chicken and Pepper Paella

    This unique paella recipe is made with pasta instead of rice and is a great dish that can have just about any vegetables mixed in.


    10 min prep time


    20 min cook time


    2servings


    5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.
    2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of the skillet.
    3. Add onion, zucchini, red bell pepper, poblano chile pepper and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.
    4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    Latin American
    Comfort Food
    Lunch
    Dinner
    One Pot
    Main Dish
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      145mg

      48%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      55g

    Ingredients

    chicken breasts (boneless, skinless)
    3/4 lbs

    Olive oil cooking spray
    1

    turkey sausage (sliced (about 1/2 cup))
    2 oz

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    1 1/2 cup

    saffron
    1/4 tsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    1 cup

    red bell pepper (sliced)
    1 cup

    poblano chile pepper (seeded and chopped)
    1

    whole-wheat orzo (1/4 pound)
    2/3 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp