The Super Diabetes Site

Tag: lunch

  • 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

  • Romaine Peppercorn-Steak Salad

    Romaine Peppercorn-Steak Salad

    How to Make Romaine Peppercorn-Steak Salad

    Author Jackie Newgent says, “This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago’s Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I’ve created a healthier version of the peppery salad that’s sized just right for anyone to enjoy in any part of the country. Here it is!”


    18 min prep time


    8 min cook time


    4servings


    3 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.
    2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.
    3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.
    4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.
    Veggie Rich
    Grilling
    Dinner
    Foodie
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 1/2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      770mg
      16%

    Ingredients

    romaine lettuce (coarsely chopped (8 cups loosely packed))
    8 cup

    arugula (5-ounce package baby arugula)
    1 package

    red onion (thinly sliced)
    1 med

    black peppercorns
    2 tbsp

    (6-ounce) grass-fed lean beef tenderloin steaks (about 1 1/4 inches thick)
    2 whole

    nonstick cooking spray
    1

    sea salt
    1/4 tsp

    grape tomatoes
    1 pints

    light balsamic vinaigrette
    1/3 cup

    feta cheese (finely crumbled)
    2 tbsp

  • Roasted Veggie Strata

    Roasted Veggie Strata

    How to Make Roasted Veggie Strata

    This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.


    20 min prep time


    8servings


    1/8 of strata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
    2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
    3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
    4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
    5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with 1/2 the roasted vegetables and 1/4 cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
    6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
    7. Bake the strata for 30 minutes.
    8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
    Veggie Rich
    Italian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of strata


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      50mg

      17%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      384mg
      8%

    Ingredients

    nonstick cooking spray
    1

    white (button) mushrooms (8-ounce, sliced)
    1 package

    medium sweet potato (6-ounce, peeled and diced)
    1

    medium onion (diced)
    1

    medium red bell pepper (seeded and diced)
    1

    Spike seasoning (salt-free)
    1/2 tsp

    eggs
    2

    egg whites
    4

    mustard (dried)
    1 tsp

    fresh sage (chopped)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread (1.5 ounce each )
    8 slice

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Roasted Root Vegetable Soup

    Roasted Root Vegetable Soup

    How to Make Roasted Root Vegetable Soup

    Roasting the vegetables in this recipe helps to maximize the flavor of the soup. What’s more – all of these veggies are abundant and available during the winter months.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    1 hr cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a large baking sheet (or two medium sized) with cooking spray. Set aside.
    2. In a large bowl, toss all of the vegetables, including the garlic, with the olive oil, and Herbs de Provence. Pour onto prepared baking sheet(s) and roast for 45 minutes or until cooked through and starting to brown.
    3. After vegetables are done roasting, pour them into a large soup pot. Mix with the Vegetable broth and bring to a boil. Reduce to a simmer for 10 minutes.
    4. Puree the soup with an immersion blender or in batches in an upright blender.
    5. Season the soup with Sherry vinegar, salt and pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Foodie
    Vegetarian
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    butternut squash (peeled, seeded and cut into 1-inch chunks)
    1 small (about 1 pound

    small turnips (peeled and cut into 1 inch chunks)
    2

    parsnips (peeled and cut into 1 inch chunks)
    2

    carrots (peeled and cut into 1 inch chunks)
    2

    large onion (peeled and diced)
    1

    celery stalks (diced)
    3

    small head green cabbage (chopped)
    1/2

    garlic (chopped)
    4 clove

    olive oil
    1 tbsp

    Herbs de Provence
    1 tbsp

    low sodium vegetable broth
    2 quarts

    sherry vinegar
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

  • Roasted Pepper Pizza

    Roasted Pepper Pizza

    How to Make Roasted Pepper Pizza

    Use fresh summer bell peppers to top this quick and easy homemade pizza, a much better choice than ordering out. If you have leftovers, wrap them in foil and have it cold for a grab-and-go meal the next day.


    8servings


    1 slice (1/8th of pizza)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a 12-inch pizza pan with nonstick cooking spray. Using your fingertips or the heel of your hand, spread the dough so that it covers the bottom of the pan.
    2. In a small bowl, combine the oil, garlic powder, onion powder, and black pepper. Add the bell peppers and toss to coat, then place in a 9’x13’ baking dish. Bake for 20 to 25 minutes, or until the peppers are fork-tender.
    3. Spread the sauce over the dough and sprinkle with the mozzarella cheese.
    4. Place the roasted peppers over the cheese and bake for 13 to 15 minutes, or until the crust is crisp and brown. Cut and serve.
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 slice (1/8th of pizza)


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      8mg

      3%

    • Sodium
      532mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      10g

    Ingredients

    onion powder
    1/4 tsp

    olive oil
    2 tbsp

    frozen bread dough (thawed)
    1 lbs

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    medium bell peppers (sliced into 1-inch strips, (red, green, and yellow or any combination))
    3

    light spaghetti sauce
    2/3 cup

    mozzarella cheese (4-ounces, shredded, reduced-fat)
    1 cup

  • Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    How to Make Roasted Indian Cauliflower Tossed With Chickpeas And Cashews

    Author Aviva Goldfarb says, “Six O’Clock Scramble CFO (and my good friend) Robin Thieme stopped by on a Saturday to drop off a book and was surprised to find that I was cooking a hot lunch for my husband, Andrew, and me. I confessed that I was just trying to use up some produce before it went bad. Robin joined us for lunch and we all agreed this dish is a winner. Serve with Tropical Island Smoothies.”


    5 min prep time


    25 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Chop the cauliflower, combine the spices, or fully prepare and refrigerate the dish.
    2. Preheat the oven to 400°F. In a large serving bowl, toss the cauliflower with 2 tablespoons of the oil. In a small bowl, combine the spices (curry powder through salt). Toss the cauliflower with the spices, and spread the florets on a large baking sheet and roast for 15 minutes.
    3. Meanwhile, in the large serving bowl, combine the chickpeas, cashews, and raisins with the remaining tablespoon of oil. Remove the cauliflower from the oven and toss in the chickpeas, cashews, and raisins. Return it to the oven for 10 more minutes until the cauliflower is well browned and tender. (Meanwhile, prepare the smoothies, if you are serving them.) Serve immediately, or refrigerate for up to 3 days.
    4. SLOW COOKER DIRECTIONS: Add all ingredients except the chutney to the slow cooker and cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    Veggie Rich
    Indian
    Dinner
    Lunch
    Main Dish
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      305

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      10g

    • Potassium
      705mg
      15%

    Ingredients

    cauliflower (cut into medium florets)
    1

    Extra Virgin Olive Oil (divided use)
    3 tbsp

    curry powder
    1 tsp

    ground cumin
    1 tsp

    chili powder
    1 tsp

    cayenne pepper (optional)
    1/4 tsp

    salt, or more to taste
    1/4 tsp

    canned chickpeas ((garbanzo beans), drained and rinsed, or use 1 1/2 cups cooked chickpeas)
    15 oz

    cashews
    1/4 cup

    raisins, or more to taste ((up to 1/2 cup), or use dried cranberries or currants)
    1/4 cup

    mango chutney (for serving (optional))
    1/4 cup

  • Roasted Cod With Tomatoes, Zucchini, And Olives

    Roasted Cod With Tomatoes, Zucchini, And Olives

    How to Make Roasted Cod With Tomatoes, Zucchini, And Olives


    4servings


    1 cod fillet + 1/2 cup of vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tomatoes, zucchini, and onion in a large baking dish, and season with salt and pepper. Drizzle with olive oil, and roast for about 20 minutes or until vegetables are tender.
    3. Remove from oven, and stir in garlic, olives, and basil. Place cod fillets on top of vegetables, and sprinkle with salt and pepper. Drizzle with lime juice. Return to oven. Bake for about 15 minutes, until fish is cooked through.
    Seafood
    Lunch
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cod fillet + 1/2 cup of vegetables


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      50mg

      17%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      23g

    Ingredients

    roma (plum) tomatoes (diced)
    1 cup

    large zucchini (diced)
    2

    yellow onion (sliced)
    1

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    Extra Virgin Olive Oil
    2 tbsp

    garlic (chopped)
    2 clove

    Kalamata olives (pitted and diced)
    1/4 cup

    basil (chopped)
    1/4 cup

    cod filets (4-6 ounce each)
    4

    Juice of 1 lime
    1

  • Roasted Chicken and Arugula Salad

    Roasted Chicken and Arugula Salad

    How to Make Roasted Chicken and Arugula Salad

    Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
    2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
    3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
    4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
    5. Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
    6. Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
    Veggie Rich
    Salads
    Main Dish
    Budget Friendly
    Lunch
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      530mg
      11%

    Ingredients

    bone-in, skin-on chicken breasts
    2 lbs

    all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (minced or grated)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    6 cup

    small onion (thinly sliced (equivalent to 1/2 cup))
    1/2

    golden raisins
    1/4 cup

  • Roasted Beet, Apple and Queso Fresco Salad

    Roasted Beet, Apple and Queso Fresco Salad

    How to Make Roasted Beet, Apple and Queso Fresco Salad

    A delicious salad that lets you include some fall produce like beets.


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Rub canola oil on beets, making sure to cover the whole surface. Pierce a few holes in beets so heat can circulate and speed up the cooking process. Place beets in a small baking dish and cover tightly with foil. Roast beets for 1 hour 10 minutes, until you can easily pierce the flesh of the beet with a fork. Remove from oven and place beets directly into a bowl with ice water. This will cool down the beets rapidly, stop the cooking process, and make removing the skins that much easier. When beets are cooled, peel off skins with a paper towel. Put beets into 1/2-inch cubes and set aside.
    3. Add avocado oil, lime juice, salt, and black pepper to a bowl and whisk briskly for 30 seconds to create your dressing. Set aside.
    4. In a separate bowl, add apples, 2 cups beet cubes, cilantro, queso fresco, and onions, and toss gently. Add dressing and toss once more. Now it’s ready to serve. Enjoy!
    Veggie Rich
    Lunch
    Salads
    Sides
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      3g

    • Potassium
      350mg
      7%

    Ingredients

    lime juice (freshly squeezed)
    1 tbsp

    avocado oil
    2 tsp

    canola oil
    1 tsp

    beets (about 12 ounces total)
    3

    Kosher Salt
    1/4 tsp

    black pepper (cracked)
    1/4 tsp

    Golden Delicious apples (peeled and cubed (1/2-inch cubes))
    2 cup

    cilantro (finely chopped)
    1 tbsp

    queso fresco (crumbled)
    1 tbsp

    yellow onion (sliced)
    1/4 cup

  • Roasted Beet and Chicken Salad with Goat Cheese

    Roasted Beet and Chicken Salad with Goat Cheese

    How to Make Roasted Beet and Chicken Salad with Goat Cheese

    To save time, you can use the chicken breast meat from a rotisserie chicken from the grocery store to make this recipe.


    20 min prep time


    50 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the chicken with cooking spray and season it with the salt (optional) and black pepper. Roast the chicken and beets for 25-30 minutes or until internal temperature of the chicken is 165 degrees F. Remove the chicken breasts from the oven and set aside. Once slightly cool, slice the chicken into thin slices.
    3. Continue to roast the beets until tender, another 15-20 minutes. Remove the beets from the oven and set aside.
    4. Once the beets are cool, peel the skin off and cut each beet into 1/2-inch chunks.
    5. In a medium bowl, whisk together the balsamic vinegar, olive oil, vegetable broth, honey, Dijon mustard, and garlic.
    6. Add the arugula and beet chunks to a large bowl. Pour the dressing over the salad and toss to coat.
    7. Divide the salad among 4 plates. Top each salad with 1/4 of the chicken breast slices, 1 Tbsp. goat cheese and 1 Tbsp. slivered almonds.
    Veggie Rich
    Budget Friendly
    Dinner
    Salads
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      23g

    • Potassium
      660mg
      14%

    Ingredients

    nonstick cooking spray
    1

    small beets
    4

    boneless, skinless chicken breasts
    12 oz

    black pepper
    1/4 tsp

    balsamic vinegar
    1/4 cup

    olive oil
    1 tbsp

    low sodium vegetable broth
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    Dijon Mustard
    2 tsp

    garlic (minced or grated)
    1 clove

    Mesclun salad mix
    8 cup

    crumbled goat cheese
    2 tbsp

    slivered almonds (toasted)
    1/3 cup