Tag: lunch

  • Jalapeno Mac and Cheese

    Jalapeno Mac and Cheese

    How to Make Jalapeno Mac and Cheese

    To make this recipe a little quicker, use a jalapeno salsa or hot sauce instead of roasting the peppers. Use about 1/4 cup or adjust to the spiciness that you prefer.


    25 min prep time


    45 min cook time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F. Coat a 9×13 baking dish with cooking spray and set aside.
    2. Lay jalapeno peppers on a piece of aluminum foil or a small baking sheet. Place on the top rack of the oven and roast until the skin is blackened, turning occasionally. About 20-30 minutes.
    3. Remove the blackened jalapenos from the oven and place in a bowl and immediately cover with plastic wrap. Let sit for 10-15 minutes to cool. Once the peppers have cooled, peel and seed the peppers. Set aside. Note: Protect your hands while doing this with gloves or even plastic sandwich bags to avoid getting and pepper juices on your hands.
    4. Once the peppers have finished roasting, turn the oven down to 350 degrees F.
    5. While jalapenos are roasting and cooling, add olive oil to a medium sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    6. Slowly whisk in the skim milk and bring to a boil, whisking constantly.
    7. Add in the Laughing Cow Lite Cheese Wedges, 1/4 cup parmesan cheese, ground nutmeg, salt (optional) and black pepper. Whisking constantly.
    8. Add the jalapeno peppers to the cheese mixture and using an immersion blender or stand up blender, blend them until smooth. There will be some texture from the peppers. Set aside.
    9. Using a food processor, blend the whole wheat bread, garlic and 2 Tbsps. grated parmesan cheese to make the crumble topping. Set aside.
    10. Cook pasta according to package directions, omitting salt. Drain pasta and immediately add it to the cheese mixture, stirring well to incorporate.
    11. Pour the macaroni and cheese into the prepared baking dish, sprinkle the top with the whole wheat breadcrumb mixture and bake for 15-20 minutes or until bubbly and topping is golden brown.
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      420mg

      9%

    Ingredients

    nonstick cooking spray
    1

    small jalapeno peppers
    2

    whole grain rotini
    16 oz

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    3 cup

    Laughing Cow Lite Cheese wedges
    6

    Parmesan cheese (plus 2 Tbsp freshly grated, (divided))
    1/4 cup

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread
    1 slice

    garlic
    1 clove

  • Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder

    How to Make Jalapeño Chicken and Corn Chowder

    This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Pair it with a light arugula salad and a serving of fresh watermelon, or this Watermelon, Arugula and Feta Salad, for a perfect summer meal.

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


    25 min prep time


    30 min cook time


    8servings


    1 1/4 cups

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    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
    2. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
    3. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
    4. Add the chicken and heat through. Remove the pot from the heat.
    5. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      550mg

      12%

    Ingredients

    olive oil
    1 tbsp

    medium yellow onion (peeled and chopped)
    1

    medium carrots (peeled and chopped)
    2

    celery (chopped)
    2 stalks

    medium jalapeño peppers (seeded and chopped)
    2

    garlic (peeled and smashed)
    2 clove

    ears sweet corn (kernels cut off the cob (or 4 cups frozen kernels, thawed and drained))
    4

    no-salt seasoning (such as Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    fat-free, low-sodium chicken broth
    4 cup

    cooked chicken breast (chopped)
    2 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

  • Italian Sausage Frittata

    Italian Sausage Frittata

    How to Make Italian Sausage Frittata

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.


    10 min prep time


    25 min cook time


    2servings


    1/2 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
    2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
    3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
    4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
    5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
    6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 frittata


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      230mg

      77%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      35g

    • Potassium
      1600mg

      34%

    Ingredients

    Italian turkey sausage
    1/4 lbs

    olive oil
    2 tsp

    russet or baking potatoes (cut into 1/2-inch cubes (about 1 1/2 cups))
    1/2 lbs

    onion(s) (sliced)
    2 cup

    ready-to-eat spinach (washed)
    2 cup

    sliced baby bella mushrooms
    2 cup

    garlic (minced)
    2 tsp

    large eggs
    2

    large egg whites
    5

    milk (non-fat)
    1/4 cup

    fresh basil
    1/2 cup

    freshly ground black pepper
    1/4 tsp

  • Huevos Rancheros

    Huevos Rancheros

    How to Make Huevos Rancheros


    4servings


    1 stack

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tortillas on baking sheet and bake 3 minutes on each side.
    3. Meanwhile, place the tomatoes, cumin, cayenne, and salt in a medium nonstick skillet and bring to a boil over medium-high heat. Reduce heat to medium low and cook, covered, 3 minutes or until slightly thickened. Break one egg into a measuring cup. Carefully slide egg onto the tomato mixture. Repeat with the remaining eggs. Simmer gently over medium heat, covered, 2 1/2 to 3 minutes or until whites are completely set and yolks just begin to thicken slightly.
    4. Place a tortilla on each of four dinner plates. Top with the tomato mixture and eggs. Sprinkle with cheese and cilantro.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stack


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      190mg

      63%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      380mg

      8%

    Ingredients

    corn tortillas
    4

    tomato(es) (14.5-ounce, no-salt-added, diced, drained)
    1 can

    ground cumin
    1 tsp

    cayenne pepper (optional)
    1/8 tsp

    salt
    1/2 tsp

    large eggs
    4

    part-skim mozzarella (shredded)
    1 oz

    cilantro (chopped)
    1/4 cup

  • Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.


    5 min prep time


    20 min cook time


    4servings


    1 1/3 cup

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    Step-By-Step Instructions:

    1. Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
    2. Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
    3. Stir in brown rice and set aside.
    4. In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
    5. Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
    6. To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
    7. Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    8. Bulk cooking brown rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      580mg

      12%

    Ingredients

    nonstick cooking spray
    1

    chorizo or other spicy fully cooked chicken sausage (diced )
    2 (3-oz) links

    onion(s) (cortado en dados)
    1/2 cup

    jalapeño pepper (seeded, deveined and minced)
    1 med

    pinto beans (cooked)
    1 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    low sodium chicken broth
    3/4 cup

    brown rice (cooked)
    1 cup

    eggs
    2 large

    egg whites
    4

    salt
    1 pinch

    black pepper
    1/4 tsp

    water (cold)
    2 tbsp

    queso fresco (crumbled)
    1/4 cup

  • Honey Stone Ground Mustard Chicken

    Honey Stone Ground Mustard Chicken

    How to Make Honey Stone Ground Mustard Chicken

    Try this simple and flavorful honey mustard chicken that the family will love. Pair this with a whole grain and nonstarchy vegetable for a complete meal.


    at least 30 min or overnight prep time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all of the marinade ingredients in a medium bowl and put into a large, tightly sealed plastic bag. Marinate chicken breasts at least 30 minutes or overnight in the refrigerator for best results.
    2. Preheat grill to medium high and place chicken on grill grate. Cook under direct heat (close the grill cover) for 8-10 minutes per side.
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      90mg

      30%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      32g

    • Potassium
      285mg

      6%

    Ingredients

    olive oil
    1 tbsp

    Dijon-style mustard
    2 tbsp

    coarse Dijon mustard
    2 tbsp

    honey
    1 tbsp

    lemon juice
    1 tbsp

    chicken breasts (boneless, skinless, trimmed well)
    2 lbs

  • Honey Soy-Glazed Salmon

    Honey Soy-Glazed Salmon

    How to Make Honey Soy-Glazed Salmon

    Add a savory, sweet flavor to salmon with this honey-soy glaze. Add a side of grilled summer vegetables and you’ll have yourself a tasty, balanced meal!


    5 min prep time


    2servings


    1/2 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse salmon and pat dry with a paper towel.
    2. Heat a nonstick skillet over medium-high heat, and spray with olive oil spray.
    3. Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with salt and pepper. Lower heat to low, cover, and let cook 7-8 minutes. Remove from heat.
    4. Mix honey and soy sauce together. Pour over the salmon, cover, and let sit 1 minute. Serve.
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 of recipe


    • Amount per serving



      Calories





      303

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      96mg

      32%

    • Sodium
      366mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        0g

        0%

    • Protein
      39g

    Ingredients

    wild-caught salmon fillet
    3/4 lbs

    Olive oil cooking spray
    1

    black pepper
    1 pinch

    salt
    1 pinch

    honey
    1 tbsp

    soy sauce (reduced-sodium)
    1 tbsp

  • Herb Potato Salad

    Herb Potato Salad

    How to Make Herb Potato Salad

    Mustard and seasonings make this healthier version of old-fashioned potato salad super flavorful. A classic potluck dish, it’s sure to be a hit when you bring it to a picnic, tailgate or any other gathering.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut potatoes into 1-inch cubes. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until potatoes are tender. Drain.
    2. Mix dressing ingredients.
    3. Combine hot potatoes, celery, green onions, and dressing. Serve hot or refrigerate and serve cold.
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      74

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      1mg

      <1%

    • Sodium
      78mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    new potatoes (thin-skinned, not peeled (about 4 cups cubed))
    1 lbs

    celery (sliced)
    1 cup

    green onion (sliced)
    1/2 cup

    plain yogurt (fat-free)
    3 tbsp

    light mayonnaise
    1 tbsp

    Dijon Mustard
    1 1/2 tsp

    garlic (chopped)
    1/2 tsp

    basil (dried)
    1/2 tsp

    dried thyme
    1/4 tsp

    onion powder (dried)
    1/4 tsp

    salt (optional)
    1/4 tsp

  • Healthy Mexican Sliders

    Healthy Mexican Sliders

    How to Make Healthy Mexican Sliders

    Healthy eating can taste delicious and doesn’t have to be boring! Try these burgers at your next tailgate or BBQ and your guests will have no idea they are eating a healthy burger.


    15 min prep time


    8 min cook time


    7servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, chili powder, garlic powder and black pepper. Divide turkey into seven equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juices run clear.
    4. Place burger on bun and top with 2 Tsps.. avocado, 1 tomato slice and 1/2 slice cheese. Repeat process for remaining 6 burgers.
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    Nutrition facts

    7 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      19g

    • Potassium
      380mg

      8%

    Ingredients

    lean ground turkey
    1 lbs

    chili powder
    1 tbsp

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    mini whole wheat buns (or gluten-free bread/buns if needed)
    7

    avocado (mashed)
    1/2

    tomato slices
    7

    reduced-fat pepper jack cheese (cut in half (optional))
    3 1/2 slice

  • Healthy Homemade Lunch-in-a-Pack

    Healthy Homemade Lunch-in-a-Pack

    How to Make Healthy Homemade Lunch-in-a-Pack

    Make this quick and delicious homemade lunchable for your child’s first day back to school. It will be a treat for them and you know they’ll be eating healthy. You could also make one for yourself!


    10 min prep time


    1serving


    1 lunchable

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cheerios, pretzels, raisins, and peanuts (if using).
    2. Spread 1 Tsp. hummus on each celery stalk. Using a compartmentalized plastic container, place the ham, cheese, crackers and nectarine in a separate section of the container.
    3. Place snack mix, carrots, and celery with hummus in a section of plastic container or in a separate container, if needed.
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchable


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      620mg

      27%

    • Total Carbohydrate
      53g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        21g

    • Protein
      35g

    • Potassium
      940mg

      20%

    Ingredients

    chocolate cheerios
    1/4 cup

    mini-pretzels (or pretzel sticks broken into 1-inch pieces)
    1/4 cup

    peanuts
    1 tbsp

    celery sticks (4 inches each)
    2

    hummus
    2 tsp

    lower sodium deli-style turkey breast (cut each slice into 4 pieces)
    3 (1-oz) slices

    reduced fat cheddar cheese (cut into 4 squares)
    1 slice

    multi-grain crackers
    8

    small apple (cored and sliced)
    1

    baby carrots
    4