The Super Diabetes Site

Tag: lunch

  • Lentils and Greens with Apples

    Lentils and Greens with Apples

    How to Make Lentils and Greens with Apples

    Hearty lentils meet the vibrant flavors of leafy greens and the sweet crunch of apples in this lunch recipe. This nutrient-rich dish not only satisfies your palate with its diverse textures, it’s also a great option for a diabetes-friendly eating plan.


    15 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine dry lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15–20 minutes or until lentils are tender. Drain any excess liquid.
    2. In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
    3. Add minced garlic to the skillet and sauté for an additional 1–2 minutes until fragrant.
    4. Stir in the chopped mixed greens and cook until wilted.
    5. Add cooked lentils to the skillet, stirring to combine with the greens.
    6. In a small bowl, whisk together apple cider vinegar, Dijon mustard, maple syrup, salt and pepper.
    7. Pour the dressing over the lentil and greens mixture. Stir to coat evenly.
    8. Gently fold in the thinly sliced apples. Sprinkle chopped walnuts over the top and finish with the avocado.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Appetizers
    Dinner
    Gluten-Free
    Lunch
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      14g

    • Potassium
      598mg
      13%

    Ingredients

    green or brown lentils (rinsed and drained)
    1 cup

    low sodium vegetable broth
    3 cup

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    mixed greens (chopped)
    4 cup

    apple (cored and thinly sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    maple syrup
    1 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

    avocado (diced)
    1/2 med

    walnuts (chopped)
    1/4 cup

  • Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    How to Make Chicken and Cucumber Lettuce Wraps with Peanut Sauce

    Lettuce wraps are a great low-carb option that adds nutrients and a delicious crunch to your meal. These Chicken and Cucumber Lettuce Wraps with Peanut Sauce are a light meal that is fun to assemble and eat.


    20 min prep time


    10 min cook time


    4servings


    2 wraps

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger. Add water gradually until you reach the desired sauce consistency.

    2. Assemble the lettuce wraps by laying out large lettuce leaves, placing chicken on each leaf, and topping with cucumber and carrots.

    3. Drizzle peanut sauce over the chicken and top with cilantro, scallions, and sesame seeds.

    Veggie Rich
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 wraps


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        5g

        10%

    • Protein
      23g

    • Potassium
      570mg
      12%

    Ingredients

    reduced-fat peanut butter
    1/4 cup

    lower sodium soy sauce
    2 tbsp

    honey
    1 tbsp

    rice vinegar
    1 tbsp

    sesame oil
    1 tsp

    garlic (minced)
    1 clove

    fresh ginger (grated)
    1 tsp

    water (or more to reach desired consistency)
    3 tbsp

    boneless, skinless chicken breasts (cooked and sliced)
    2 whole

    cucumber(s) (julienned (cut into thin strips about the size of matchsticks))
    1 large

    carrots (julienned)
    1 large

    fresh cilantro (chopped)
    1/2 cup

    lettuce
    8 leaves

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted, for garnish)
    1 tbsp

  • Grilled ”Honey” BBQ Chicken

    Grilled ”Honey” BBQ Chicken

    How to Make Grilled ”Honey” BBQ Chicken

    This recipe delivers all the sweet, smoky goodness of classic BBQ, but sweetened with a delicious homemade sauce bursting with savory spices and a touch of “honey” sweetness thanks to Splenda® Multi-Use Syrup. Enjoy the taste you love without the added sugar. Ready to sizzle? Try the recipe now and impress your taste buds (and health goals)!

    Cooking notes:

    • To get moist and juicy chicken, try to turn it as few times as possible. Most importantly, do not to overcook!
    • Only apply BBQ sauce after chicken is partially cooked. Otherwise, the sauce could burn if cooked for too long.
    • Brush sauce liberally to get well-coated chicken breast.


    15 min prep time


    15 min cook time


    6servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. For the “Honey” BBQ Sauce, add all ingredients to a saucepan and stir together. Bring to a boil, then reduce heat to low. Simmer for 10 minutes, until sauce becomes thickened. Pour into a bowl to use for brushing on the chicken while it is grilling. Reserve a few tablespoons to drizzle on chicken after it’s been cooked.

    2. For the chicken, prepare the grill by brushing grates clean, spraying with a grill-safe nonstick cooking spray (or brush them carefully with a little oil), and heat grill to 400-450°F.

    3. Place chicken on a platter and drizzle with olive oil, then sprinkle kosher salt and freshly ground black pepper on both sides.

    4. Place each chicken breast on the hot grill, close the top and let cook for about 5 minutes, until they easily release from the grill grates. Then flip chicken, cooking about 5 more minutes on the other side. Brush chicken liberally with the BBQ sauce every couple of minutes. Flip chicken once again, brushing the opposite side with the sauce liberally as well.

    5. Cook until the chicken breasts register an internal temperature of 160°F (they will reach the appropriate 165°F during carry-over cooking time). Be sure not to overcook so you have tender, juicy chicken. Remove from grill, add to platter and cover with foil. Let chicken rest 5 minutes to redistribute juices. Serve with reserved BBQ sauce and enjoy.

    Low Carb
    Kid Friendly
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      125mg

      42%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      38g

    Ingredients

    Splenda® Multi-Use Syrup (For the “Honey” BBQ Sauce)
    1/4

    no sugar added ketchup (For the “Honey” BBQ Sauce)
    1/2 cup

    Raw Apple Cider Vinegar (For the “Honey” BBQ Sauce)
    1 tbsp

    Worcestershire sauce (For the “Honey” BBQ Sauce)
    1 tsp

    liquid smoke (For the “Honey” BBQ Sauce)
    1 tsp

    smoked paprika (For the “Honey” BBQ Sauce)
    1 tsp

    garlic (grated, for the “Honey” BBQ Sauce)
    1 clove

    onion powder (For the “Honey” BBQ Sauce)
    1 tsp

    kosher or sea salt (For the “Honey” BBQ Sauce)
    1/4

    boneless, skinless chicken breasts (5-6 ounces each)
    6 whole

    olive oil
    1 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1

  • Smoked Paprika Beans with Rosemary & Olives

    Smoked Paprika Beans with Rosemary & Olives

    How to Make Smoked Paprika Beans with Rosemary & Olives

    Smoked Paprika Beans with Rosemary & Olives is a flavorful and aromatic dish that combines the smokiness of paprika with the earthy notes of rosemary and the salty richness of olives. This diabetes-friendly side dish will take your beans to the next level and is easy enough to prepare for a weeknight meal.


    5 min prep time


    30 min cook time


    6servings


    1/3 cup of beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Combine the beans, olives, garlic, shallot, rosemary, paprika, and salt in a baking dish.

    3. Pour the oil over the mixture and stir to combine. Place in the oven and bake for 30 minutes, stirring halfway through. Serve warm.

    Fiber Focused
    Mediterranean
    Italian
    Vegetarian
    Vegan
    Sides
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup of beans


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      203mg
      4%

    Ingredients

    15.5-oz cans great northern white beans (drained and rinsed)
    2 cans

    Kalamata olives (pitted and chopped)
    1/4 cup

    garlic (minced)
    2 clove

    shallots (minced)
    1 whole

    fresh rosemary (stems removed and chopped)
    2 sprig

    olive oil
    1/3 cup

  • Parmesan Tofu with Butternut Squash Noodles

    Parmesan Tofu with Butternut Squash Noodles

    How to Make Parmesan Tofu with Butternut Squash Noodles

    Try out our Parmesan Tofu with Butternut Squash Noodles—a diabetes-friendly dish that combines the savory crunch of parmesan-coated tofu with the wholesome, goodness of butternut squash noodles. Make it with Roasted Green Beans in Champagne Vinaigrette for a beautifully colorful meal.  

    This dish can easily be made vegan by substituting dairy-free cheese and eggless mayo alternatives.


    15 min prep time


    30 min cook time


    4servings


    7 oz tofu & ~2 cups noodles

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil.

    2. Slice each tofu block in half along the long side. Place on the baking sheet and drizzle with 1 tsp oil. Bake for 15 minutes, flip, then bake for another 15 minutes.

    3. Meanwhile, peel the tough skin from the squash. Use a julienne peeler to cut noodles from the squash.

    4. Preheat a large skillet over medium heat. Add 1 tsp oil, squash, and ¼ tsp Italian seasoning. Cook, stirring occasionally, until squash noodles are tender, 7–8 minutes. Remove from heat, cover, and set aside. 

    5. Combine the Parmesan, mayo, 1/4 tsp Italian seasoning, onion powder, and garlic powder in a small bowl.

    6. After the tofu has baked for 30 minutes, remove from the oven. Set the oven to broil on high and move an oven rack to the top shelf, underneath the broiler.

    7. Spread the cheese mixture over the tops of the tofu. Return to the oven and broil until the topping is bubbly and beginning to brown, 1–2 minutes.

    8. Serve on a bed of squash noodles with a handful of fresh basil.

    Fiber Focused
    Veggie Rich
    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      7 oz tofu & ~2 cups noodles


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      27g

    • Potassium
      624mg
      13%

    Ingredients

    extra firm tofu (drained and pressed for at least 30 minutes)
    28 oz

    olive oil (divided)
    2 tsp

    butternut squash
    1 med

    Italian seasoning (divided)
    1/2 tsp

    reduced fat Parmesan cheese (grated)
    1 oz

    light mayonnaise
    1/4 cup

    onion powder
    1/4 tsp

    garlic powder
    1/4 tsp

    fresh basil (leaves julienned)
    1 cup

  • Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    How to Make Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    A unique Asian fusion recipe, this soup is a flavorful and hearty combination of tender turkey meatballs, fresh vegetables, and aromatic herbs. This balanced and satisfying dish features a rich, savory broth and an array of vibrant ingredients, making it a delightful meal that’s sure to warm you up on chilly days. Keep your meal low carb by adding a side of non-starchy vegetables to complete your meal. 


    10 min prep time


    15 min cook time


    6servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add broth, sesame oil, soy sauce, chili-garlic sauce, and fish sauce. 

    2. Add half of the garlic, ginger, cilantro, and green onions to the pot. Transfer remaining garlic, ginger, cilantro, and green onions to a medium bowl. 

    3. Add turkey, breadcrumbs, eggs, and 5 spice powder to the bowl. Mix with your hands until well combined. 

    4. Form rounded meatballs with a tablespoon measure and drop into the pot. Simmer for 5–6 minutes, until the meatballs are cooked through. 

    5. Add bok choy and carrots to the pot and cook for another 4–5 minutes. 

    Low Carb
    Comfort Food
    Asian
    Soup
    Main Dish
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g
      • Added Sugars
        2g

        4%

    • Protein
      23g

    • Potassium
      145mg
      3%

    Ingredients

    lower-sodium chicken broth (no salt added)
    6 cup

    sesame oil
    4 tsp

    lower sodium soy sauce
    1 1/2 tbsp

    Thai style chili garlic sauce
    1 tsp

    fish sauce
    1 tsp

    garlic (minced)
    4 clove

    fresh ginger paste
    1 tbsp

    fresh cilantro (minced)
    1 bunch

    green onion (scallion) (minced)
    1 bunch

    lean ground turkey
    1 lbs

    panko bread crumbs
    1 cup

    eggs
    2 whole

    Chinese five-spice powder
    1/2 tsp

    baby bok choy (roots trimmed and roughly chopped)
    8 whole

    carrots (shredded)
    1 cup

  • Curried Chickpea Stew with Roasted Vegetables

    Curried Chickpea Stew with Roasted Vegetables

    How to Make Curried Chickpea Stew with Roasted Vegetables

    Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly vegan chickpea stew. Bursting with flavor and roasted veggies, it’s like a hug for your taste buds and your health.  


    20 min prep time


    30 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. 

    2. In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1/8 tsp salt, 1/4 tsp pepper, and 1 tsp of olive oil. 

    3. Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized. 

    4. In a large pot or Dutch oven, heat remaining olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent. 

    5. Add the curry powder, turmeric, 1/4 tsp salt, and 1/4 tsp pepper to the pot. Stir well to coat the onions and garlic with the spices. 

    6. Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil. 

    7. Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally. 

    8. Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro. 

    Fiber Focused
    Mediterranean
    Indian
    Asian
    Soup
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      549mg
      12%

    Ingredients

    sweet potatoes (peeled and diced, for the roasted veggies)
    1 cup

    red bell pepper (diced, for the roasted veggies)
    1 whole

    cauliflower florets (for the roasted veggies)
    1 cup

    olive oil (divided)
    2 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/2 tsp

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground turmeric
    1/2 tsp

    canned diced tomatoes (no-salt-added)
    14 oz

    lite unsweetened coconut milk
    6 oz

    low sodium vegetable broth
    1 cup

    canned chickpeas (rinsed and drained)
    7 oz

    fresh cilantro (chopped, for garnish)
    1 bunch

  • Plum Salad with Goat Cheese and Walnuts

    Plum Salad with Goat Cheese and Walnuts

    How to Make Plum Salad with Goat Cheese and Walnuts

    Discover a delicious diabetes-friendly plum salad recipe featuring the perfect blend of sweet plums, creamy goat cheese, and crunchy walnuts. This balanced and nutritious salad is a delightful choice for managing your health while savoring bold flavors. Try our easy recipe today!


    5 min prep time


    4servings


    2 cups salad, 1 plum

    Print Recipe >

    Step-By-Step Instructions:

    1. Season with salt and pepper to taste.
    2. Add walnuts and goat cheese. Drizzle with balsamic vinaigrette and toss gently to coat.
    3. In a large bowl, combine salad greens, plums, and cucumber.
    Veggie Rich
    Low Carb
    French
    Lunch
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad, 1 plum


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      540mg
      11%

    Ingredients

    mixed greens
    8 cup

    plums (pitted and sliced)
    4

    English cucumber(s) (sliced)
    1

    walnuts (chopped and toasted)
    1/2 cup

    goat cheese (crumbled)
    1/4 cup

    sugar-free or no-sugar-added balsamic vinaigrette
    1/4 cup

    salt and pepper to taste
    1

  • Grilled Chicken with Peaches and Zucchini Skewers

    Grilled Chicken with Peaches and Zucchini Skewers

    How to Make Grilled Chicken with Peaches and Zucchini Skewers

    Elevate your diabetes-friendly dining with our savory grilled chicken skewers featuring succulent peaches and zucchini. Indulge in a delectable blend of lean protein and low-glycemic fruits and veggies that’s perfect for outdoor gatherings and weeknight meals.


    1 hr and 5 min prep time


    15 min cook time


    4servings


    1 skewer (3 oz cooked chicken breast, ½ peach, ½ zucchini)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, whisk together soy sauce, olive oil, honey, garlic, and ginger. 

    2. Place chicken, peaches, and zucchini in a large resealable bag or shallow dish and pour the marinade over them. Seal and refrigerate for at least 1 hour, up to overnight. 

    3. Preheat the grill (or indoor grill pan) to medium-high heat. Thread chicken, peaches, and zucchini onto skewers. Discard leftover marinade. 

    4. Grill for 10–15 minutes, turning occasionally, until chicken is cooked through and peaches are tender. 

    Low Carb
    Kid Friendly
    Grilling
    Main Dish
    Holidays & Entertaining
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 skewer (3 oz cooked chicken breast, ½ peach, ½ zucchini)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      782mg
      17%

    Ingredients

    lower sodium soy sauce
    1/4 cup

    olive oil
    2 tbsp

    garlic (minced)
    1 clove

    fresh ginger (grated)
    1 tsp

    boneless, skinless chicken breasts (cut into chunks)
    1 lbs

    zucchini (cut into ½ inch rounds)
    2 med

    wooden or metal skewers
    4 whole

    peaches (cut into ½ inch pieces)
    2 whole

  • Watermelon Quinoa Salad

    Watermelon Quinoa Salad

    How to Make Watermelon Quinoa Salad

    This watermelon quinoa salad is packed with nutritious veggies and filling quinoa that will keep you full for hours. Try making this during the summer when watermelon is in peak for a burst of flavor.


    10 min prep time


    15 min cook time


    4servings


    2 cups salad (½ cup quinoa per serving)

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring broth to boil in a small saucepan. Add quinoa and cover, reduce heat to low. Cook for 15 minutes, or until broth is absorbed. Spread quinoa onto a large baking sheet pan into a thin layer to cool.

    2. Once the quinoa has cooled to room temperature, arrange the arugula on a large serving platter. Top with quinoa, watermelon, avocado, pumpkin seeds, mint, and feta.

    3. Combine the lime zest and juice, oil, and honey in a small bowl. Whisk to combine and drizzle the dressing over the salad. Add salt and pepper if desired.

    Veggie Rich
    Mediterranean
    Salads
    Vegetarian
    Sides
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad (½ cup quinoa per serving)


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      15g

    • Potassium
      606mg
      13%

    Ingredients

    low sodium vegetable broth
    1 cup

    quinoa (rinsed)
    1/2 cup

    baby arugula
    5 oz

    watermelon (medium diced)
    2 cup

    avocado (medium diced)
    1

    salted pumpkin seeds
    1/4 cup

    fresh mint (leaves torn)
    1/2 oz

    fat free feta cheese
    4 oz

    lime (zested and juiced)
    1 med

    olive oil
    1 1/2 tbsp

    honey
    1 tsp