Tag: mexican/southwestern

  • Baked Chicken Empanadas

    Baked Chicken Empanadas

    How to Make Baked Chicken Empanadas

    Chicken empanadas are fun to make and a great no-fork-needed appetizer. Baking these tasty treats gives a crispy crust with less fat and the Manzanilla olives add a delicious nutty flavor.


    45 min prep time


    20 min cook time


    16servings


    1 empanada

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    Step-By-Step Instructions:

    1. Add the chicken breasts and chicken broth to a large sauce pan over high heat. Bring to boiling, then reduce heat and simmer for 15 to 20 minutes, until the chicken is cooked through. Remove the pan from the heat and let the chicken cool to the touch in the broth (about 20 minutes).

    2. Shred the chicken into small pieces and mix in 2 Tbsp. of the chicken broth from the pan; set aside.

    3. Add the oil to a sauté pan over medium heat. Add the onion, paprika, cumin, chili powder, and 1/2 cup of the chicken broth. Reduce the heat to low and cook for 10 to 15 minutes, until onions are soft and clear, and the liquid is evaporated. Stir in the chicken to yield 2 cups of filling.

    4. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray.

    5. Separate the whole wheat pizza dough into 16 golf-ball size pieces, and roll each one into a smooth ball.

    6. Using a rolling pin, roll each ball of dough into a 6-inch-diameter circle.

    7. Spoon 2 Tbsp. of the filling into the middle of the circle and press 1 olive into the middle of the filling. Lightly brush with water the bottom edge of the dough along one half of the circle. Fold the top half of the dough over the filling to form a semi-circle, and press edges firmly together. Crimp the edges with a fork to seal in the filling. Place the empanadas on a baking sheet.

    8. Lightly beat the egg with the 1 Tbsp. water and brush a thin layer of the mixture over the top surface of each empanada.

    9. Bake the empanadas for 20 minutes, until lightly browned.

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    Nutrition facts

    16 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      123mg

      3%

    Ingredients

    chicken breasts (boneless, skinless)
    8 oz

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

    vegetable oil
    1 tbsp

    medium yellow onion (finely diced)
    1

    paprika
    1 tbsp

    cumin
    1 tsp

    chili powder
    1 tsp

    nonstick cooking spray
    1

    premade whole wheat pizza dough (thawed if frozen)
    1 lbs

    green Spanish olives ((such as Manzanilla), pitted)
    16

    eggs
    1

    water
    1 tbsp

  • Baby Carrots and Spicy Cream Dip

    Baby Carrots and Spicy Cream Dip

    How to Make Baby Carrots and Spicy Cream Dip

    A great dip with a bit of a kick for a healthy snack.


    5 min prep time


    10 min cook time


    4servings


    2 Tbsps. dip plus 12 baby carrots

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    Step-By-Step Instructions:

    1. Stir the sour cream, cream cheese, pepper sauce and salt together until well blended.
    2. Let stand at least 10 minutes to develop flavors and mellow slightly. Serve with carrots
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Tbsps. dip plus 12 baby carrots


    • Amount per serving



      Calories





      73

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      8mg

      3%

    • Sodium
      276mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    Ingredients

    sour cream (fat-free)
    1/3 cup

    reduced-fat tub-style cream cheese
    3 tbsp

    hot pepper sauce
    3/4 tsp

    salt
    1/4 tsp

    baby carrots
    48

  • Avocado-Cucumber Dip

    Avocado-Cucumber Dip

    How to Make Avocado-Cucumber Dip

    This light and tasty appetizer is a great warm-up dish for a romantic evening. You can also have it as a snack any other day too. Just make sure you have cucumber slices or Belgain endive for dipping!


    5 min prep time


    2servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash the avocado with a fork until the desired consistency (slightly chunky or smooth).
    2. Finely chop the pickling cucumber or peel, seed, and finely chop the regular cucumber. (You should get about 1/3 cup.) Stir the cucumber and remaining ingredients into the avocado. Serve immediately or cover and refrigerate for up to 8 hours.
    3. Cook’s Tip: Store leftover avocado by sprinkling the exposed surface with fresh lemon juice, lime juice, or white vinegar. Cover it tightly with plastic wrap or place in an airtight container and refrigerate. It should keep for 1-2 days.
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    Nutrition facts

    2 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    small avocado
    1/2

    pickling cucumber ((such as Kirby) or 1/3 small cucumber)
    1

    sour cream (fat-free)
    2 tbsp

    chopped fresh mint or 1/4 Tsp. dried mint (crumbled)
    1 tsp

    lime juice
    1 tsp

    salt
    1/8 tsp

    celery seeds
    1/8 tsp

    pepper
    1/8 tsp

  • Avocado Tuna Salad

    Avocado Tuna Salad

    How to Make Avocado Tuna Salad

    Say hello to this omega-3 fatty acid bomb! Packed with heart-healthy tuna and fiber-rich avocado, this low-carb and diabetes friendly salad is ready to go in just minutes, and at a price that can fit any budget. Chop some avocados, add packaged tuna, and mix in some store-bought pico de gallo. Ready in less than 5 minutes, this is a perfect lunch option or quick-fix dish with southwestern flair. It does pay to go with fresh pico de gallo, which you can purchase in the produce section or at the deli counter in most grocery stores. Or, if you’ve got a spare tomato, onion, and pepper, chop up your own! You can even get creative and add a pepper or a little cilantro. Make this diabetes-friendly nutrition powerhouse your own!


    5 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
    2. Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      340mg

      7%

    Ingredients

    tuna flavorseal pouches packed in water
    2 (6.4-oz) pouches

    pico de gallo
    1/2 cup

    medium avocado (cut in half)
    1

  • Slow-Cooker Hawaiian Pork Tacos

    Slow-Cooker Hawaiian Pork Tacos

    How to Make Slow-Cooker Hawaiian Pork Tacos

    Slow-cooker recipes like these spicy-sweet tacos are great time-savers for weeknight meals. If you don’t use all of the pork at once, freeze some for another quick dinner!

    Watch How to Make Hawaiian Pork Tacos

    Powered by Homemade


    10 min prep time


    8 hr cook time


    11servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast.

    2. Cover and cook on high for 4-6 hours (or on low for 7-8 hours). Drain liquid and shred pork with fork.

    3. Scoop about 1/2 cup pork into each tortilla. Top each taco with shredded lettuce and any additional toppings of your choice.

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    Nutrition facts

    11 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      680mg

      14%

    Ingredients

    lean, boneless pork shoulder/Boston butt roast
    3 3/4 lbs

    black pepper
    1/2 tsp

    ground ginger
    1/4 tsp

    cumin
    1 tsp

    onion(s) (sliced)
    1 med

    garlic (minced)
    2 clove

    pineapple juice
    1 cup

    white wine
    1 cup

    small high-fiber tortillas (warmed)
    11 whole

    shredded lettuce
    1 cup

  • Grilled Shrimp Tacos

    Grilled Shrimp Tacos

    How to Make Grilled Shrimp Tacos

    Here’s a light and tasty summer taco recipe that’s great for a family dinner or the next time you have guests. These tacos are delicious as is, or with different toppings. Try pico de gallo, halved cherry tomatoes, sliced radishes, onion, shredded cabbage, or even half of a grilled peach.


    15 min prep time


    8 min cook time


    4servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the yogurt, mayonnaise, and chili powder. Cover and keep in the refrigerator until needed.
    3. Skewer 3 ounces of shrimp on each skewer.
    4. In a small bowl, whisk together olive oil, garlic, lime juice, salt (optional) and pepper. Brush the shrimp with the marinade and grill for 3-4 minutes on each side until the shrimp are pink and just firm. Continue to brush with the marinade while grilling, using all of the marinade.
    5. Heat the corn tortillas briefly on the grill. Remove the shrimp from one skewer and place in a tortilla. Top the shrimp with 1/4 cup shredded lettuce, a heaping tablespoon of the reserved yogurt sauce, and 2 tablespoons of salsa verde, and about 2 teaspoons cheese. Repeat for the remaining three tacos.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      150mg

      50%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      380mg

      8%

    Ingredients

    Greek yogurt (plain, non-fat)
    1/4 cup

    light mayonnaise
    2 tbsp

    chili powder
    1/2 tsp

    shrimp (peeled and deveined)
    12 oz

    long bamboo skewers (soaked in warm water)
    4

    olive oil
    1 tbsp

    garlic (minced or grated)
    2 clove

    lime (juiced)
    1

    salt (optional)
    1/2 tsp

    black pepper (ground )
    1/4 tsp

    corn tortillas (6-inch)
    4

    lettuce (shredded)
    1 cup

    salsa verde (tomatillo salsa)
    1/2 cup

    cotija or feta cheese
    2 1/2 tbsp

  • Blanco Huevos Rancheros

    Blanco Huevos Rancheros

    How to Make Blanco Huevos Rancheros

    Try this meatless meal for breakfast, lunch, or dinner!


    15 min cook time


    2servings


    2 topped tortillas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 475 degrees F. Lightly coat both sides of the corn tortillas with natural butter-flavored cooking spray and place on a baking sheet. Bake 4 minutes per side or until crisp and lightly browned. Remove from the oven and let cool on the baking sheet.
    2. Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble for 5 minutes or until done. Immediately stir in salt, pepper, and cheese.
    3. Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with avocado, tomatillo sauce, yogurt, jalapeno, and cilantro.
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    Nutrition facts

    2 Servings



    • Serving Size

      2 topped tortillas


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      21g

    Ingredients

    plain fat-free Greek yogurt or organic low-fat sour cream
    1/4 cup

    tomatillo sauce (commercially made (salsa verde))
    1/4 cup

    Hass avocado (peeled and diced (about 1/2 cup))
    1/2

    black pepper (freshly ground, to taste)
    1/4 tsp

    sea salt (or to taste)
    1/8 tsp

    pepper Jack (shredded)
    3 tbsp

    egg whites (large, or 1 cup 100% egg white substitute)
    8

    corn tortillas (5-inch)
    4

    small jalapeno pepper (minced, without seeds)
    1

    cilantro (fresh, chopped)
    1 tbsp

  • Slideshow: Weeknight Chicken Dinners

    Slideshow: Weeknight Chicken Dinners

    Busy weeknights call for quick and easy recipes that can go from pantry to plate in less than 30 minutes (and without leaving a mess in the kitchen). We’ve compiled our favorite diabetes-friendly weeknight dinners featuring chicken that can be ready in a snap and come together with just a few dishes.

    10 Quick & Easy Chicken Dinners

  • 7 Easy Slow-Cooker Recipes

    7 Easy Slow-Cooker Recipes

    The polar vortex may finally be receding, but there are plenty of cool days ahead. On a cold day, there are few things as nice as walking into a house and being greeted with the rich, hearty smell of a slow-cooker meal. Instant warmth! Another plus? Most slow-cooker recipes are easy to prepare, meaning you can pull everything together quickly in the morning, and have a warm, comforting meal waiting for you in the evening with very little effort. If you’re new to slow-cookers, this relatively inexpensive appliance is well worth the investment. And if you have an Instant Pot or other multi-cookers, you have a slow cooker too! With a special lid, you can use the slow-cook setting found on nearly all of these devices.

    Slideshow: 7 Easy Slow Cooker Recipes

  • Top 20 Recipes of 2018

    Top 20 Recipes of 2018

    As we move into the new year and thoughts turn to healthy resolutions and diabetes meal planning, the Diabetes Food Hub team looked back at the first year of the site and reviewed the most popular recipes as determined by, you, our visitors. Favorites ranged from a low-carb chicken and mushroom superstar to breakfast frittatas just begging for a personal spin. Altogether, they make a fantastic round up of meals designed to help you be the best you in 2019 and beyond. Click on the slideshow below to see the top crowd pleasers of 2018.

    The Top 20 Diabetes Food Hub Recipes of 2018