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Tag: one pot

  • Sweet Potato and Black Bean Soup

    Sweet Potato and Black Bean Soup

    How to Make Sweet Potato and Black Bean Soup

    This fiber- and protein-rich soup is diabetes- and vegan-friendly. Chili powder adds a soft heat to this filling soup that is balanced with creamy lite coconut milk. This healthy soup is also great to use as leftovers or for meal prep for a week of easy lunches or dinners.


    5 min prep time


    30 min cook time


    8servings


    ½ cup

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    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Add olive oil, onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes. 

    3. Add black beans, sweet potatoes, broth, coconut milk, tomatoes, and chili powder. Bring to a simmer and cook, covered, for 15–20 minutes, until the potatoes are tender. 

    4. Stir in the baby spinach until wilted. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Soup
    Vegetarian
    Vegan
    Sides
    One Pot
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      475mg
      10%

    Ingredients

    olive oil
    1 tsp

    yellow onion (minced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minced)
    1 tsp

    low sodium black beans (drained and rinsed)
    22 oz

    sweet potatoes (peeled and medium diced)
    2 large

    no salt added chicken broth
    3 cup

    lite coconut milk
    7 oz

    canned diced tomatoes (no salt added)
    14 oz

    chili powder
    1 tbsp

    baby spinach
    5 oz

  • Cider Braised Chicken

    Cider Braised Chicken

    How to Make Cider Braised Chicken

    The perfect dish to feed a crowd when it’s cold outside. Apples and chard add flavor plus fiber and the yogurt adds creaminess and acidity to the sauce. The best part, this dish is made in one pot and finished in under 45 minutes.

    Watch how to make cider braised chicken

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    15 min prep time


    35 min cook time


    4servings


    1 thigh and ~ 1/3 cup sauce mixture

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    Step-By-Step Instructions:

    1. Heat bacon in a Dutch oven over medium heat, stirring frequently. Remove to a dish once fully cooked and golden brown.

    2. Drain the fat from the pan and add the oil. Increase the heat to medium-high and add the chicken thighs. Sear each side until browned but not cooked through, about 2 minutes each side.

    3. Remove the thighs to the dish with the bacon. Add the shallot and garlic. Heat until fragrant, about 2 minutes.

    4. Add the vinegar, broth, mustard, pepper and thyme. Use the back of a spoon to scrape up any browned bits stuck to the bottom of the pan.

    5. Stir in the apples and chard. Add the thighs and bacon back into the pot. Make sure the chicken is covered in liquid.

    6. Bring to a boil and then reduce the heat to a simmer. Cover and cook for 20 minutes and the chicken reaches 165 F on a thermometer.

    7. Turn off the heat and stir in the yogurt. Enjoy!

    Comfort Food
    Dinner
    One Pot
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 thigh and ~ 1/3 cup sauce mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      480mg
      10%

    Ingredients

    bacon (chopped)
    1 slice

    olive oil
    1 tsp

    boneless skinless chicken thighs
    1 lbs

    shallots (diced)
    1 whole

    garlic (minced)
    1 clove

    Pink Lady apple (sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    low sodium chicken broth
    1 cup

    Dijon Mustard
    1 tbsp

    black pepper
    1/4 tsp

    fresh thyme (chopped)
    2 tsp

    swiss chard (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    2 tbsp

  • Peanut Chicken with Cauliflower Rice

    Peanut Chicken with Cauliflower Rice

    How to Make Peanut Chicken with Cauliflower Rice

    Craving Asian food but don’t want all the carbs? Try this healthier version of peanut chicken that substitutes white rice for riced cauliflower! Cauliflower is a great low-carb alternative to rice that offers an extra serving of nutritious veggies to this classic dish.


    10 inutes prep time


    20 min cook time


    4servings


    ½ cup cauliflower rice & 1 cup chicken and peanut sauce

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    Step-By-Step Instructions:

    1. Spray a large skillet with cooking spray and heat over medium heat. Add chicken and cook, stirring often, until golden brown. Transfer chicken to a plate and return the skillet to medium heat.

    2. Add the sesame oil and stir in the onion, garlic, ginger, and chili-garlic sauce. Cook, stirring occasionally, until onion softens, 4–5 minutes.

    3. Add soy sauce, peanut butter, coconut milk, almond milk, and tomatoes. Stir until the sauce is creamy and the peanut butter is fully distributed. 

    4. Bring to a simmer. Return chicken to the pan and add the chopped cilantro. Reduce heat to low and simmer until the sauce thickens, 3–4 minutes.

    5. Serve chicken over cauliflower rice and garnish with peanuts and more cilantro, if desired.

    Low Carb
    Asian
    One Pot
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup cauliflower rice & 1 cup chicken and peanut sauce


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      39g

    • Potassium
      671mg
      14%

    Ingredients

    nonstick cooking spray
    1 whole

    chicken breasts (cut into cubes)
    1 lbs

    yellow onion (diced)
    1/2 med

    garlic (minced)
    2 clove

    fresh ginger (grated)
    2 tsp

    toasted sesame oil
    1 tsp

    Thai style chili garlic sauce
    1 tsp

    soy sauce
    1 1/2 tsp

    peanut butter
    1 tbsp

    coconut milk
    2 tbsp

    unsweetened almond milk
    2 tbsp

    canned diced tomatoes (drained)
    14 1/2 oz

    fresh cilantro (chopped)
    1/4 cup

    cauliflower “rice”
    2 cup

    peanuts (chopped, optional)
    1 tbsp

  • Simple Roasted Peppers

    Simple Roasted Peppers

    How to Make Simple Roasted Peppers

    Bell peppers are the star of the show in this simple but flavorful dish. Packed with vitamins, bell peppers are a colorful way for a person with diabetes to add a touch of sweetness to a meal. Learn how to roast peppers quickly and easily with this recipe.


    10 min prep time


    20–25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Toss peppers together in a large bowl. Add oil, salt, and pepper. Toss to combine and spread out onto a large baking sheet.
    2. Roast until tender, 20–25 minutes.
    3. Transfer veggies to a serving dish. Squeeze lemon juice over peppers and garnish with parsley.
    Veggie Rich
    Mexican/Southwestern
    Kid Friendly
    Vegetarian
    Sides
    Quick & Easy
    One Pot
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    Ingredients

    red bell pepper (sliced)
    1 med

    yellow bell pepper (sliced)
    1 med

    orange bell pepper (sliced)
    1 med

    green bell pepper (sliced)
    1 med

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper (ground)
    1/2 tsp

    Juice of Lemon
    1 small

    fresh parsley (chopped, flat-leaf)
    2 tbsp

  • Tazones japoneses de Arroz con Pollo y Espinaca

    Tazones japoneses de Arroz con Pollo y Espinaca

    How to Make Tazones japoneses de Arroz con Pollo y Espinaca

    Los tazones de granos, prote?nas, y vegetales ahora son populares, y una vez que pruebes este, entender?s por qu?. Es un taz?n nutritivo que combina lo reconfortante de sopa de pollo con el color y sabor de vegetales frescos. Tambi?n puedes personalizar el taz?n para adecuar tus preferencias o lo que tengas a mano. Si no tienes arroz integral, puedes sustituirlo por quinoa cocida, farro o cusc?s de grano entero. Tambi?n podr?as cubrir tu taz?n con pepinos picados, zanahorias desmenuzadas, o pimientos verdes picados. Y, si disfrutas de la comida picante, aum?ntalo con hojuelas de pimienta roja.


    30 min prep time


    3 a 5 hor cook time


    4servings


    1 1/2 tazas de pollo y vegetales y 1/2 taza de arroz integral

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    Step-By-Step Instructions:

    1. Coloca el pollo en una olla mediana de cocci?n lenta. A?ade los pedazos de apio, trozos grandes de cebolla, ajo, salsa de soya, vinagre, y hojuelas de pimienta negra. Agrega el agua y el caldo de pollo. Cubre y cocina a fuego bajo por 3 a 5 horas, o hasta que el pollo est? completamente cocido y alcance una temperatura de 165 F (73?C).
    2. Casi a una hora antes de servir, prepara el arroz usando las instrucciones del empaque, omitiendo la sal y la margarina.
    3. Usando una cuchara ranurada, saca el pollo de la olla de cocci?n lenta y col?calo sobre una tabla de cortar. Cierne el caldo a trav?s de un colador de malla fina dentro de un taz?n profundo. Vierte el caldo caliente de vuelta a la olla de cocci?n lenta. Cambia la olla de cocci?n lenta a Alto.
    4. Corta el pollo en pedazos del tama?o de un bocado y vi?rtelo de nuevo al caldo caliente en la olla de cocci?n lenta. Revuelve la espinaca. Cubre y cocina en Alto por 15 minutos.
    5. Sirve 1/2 taza de arroz integral cocido con una cuchara dentro de cada taz?n de servir. Sirve 1 1/2 tazas de pollo con un cuchar?n, espinaca, y la mezcla del caldo sobre el arroz. Cubre con r?banos rebanados y cebollinos. Roc?a con semillas de s?samo.
    6. Variaci?n con Olla de presi?n: Coloca el pollo, apio, cebolla, ajo, salsa de soya, vinagre, y hojuelas de pimienta picante en la olla de presi?n. Agrega el agua y el caldo de pollo. Asegura la tapa. Cocina a alta presi?n por 6 minutos. Libera r?pidamente la presi?n. Retira el pollo y ponlo en una tabla de cortar. Extiende el caldo y devu?lvelo a la olla de presi?n. Corta el pollo en pedazos del tama?o de un bocado y vi?rtelo al caldo. Configura la olla de presi?n en la configuraci?n de salteado (saut?). Revuelve la espinaca y cocina, revolviendo frecuentemente, por 3 a 5 minutos o hasta que la espinaca est? cocida. Sigue cocinando como dice la receta, sirviendo el pollo y la espinaca con un cuchar?n sobre el arroz integral cocido y cubre con r?banos, cebollinos, y semillas de s?samo.
    One Pot
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 tazas de pollo y vegetales y 1/2 taza de arroz integral


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      0.03g

    • Potassium
      630mg
      13%

    Ingredients

    agua
    3

    celery (tallo, cortado en cuartos)
    1 med

    garlic (cortado en trocitos)
    2

    salsa de soya baja en sodio
    1

    onion(s) (cortadas en gajos de 1/2 pulgada)
    2 med

    chicken breasts (sin hueso, cortadas a la mitad, todas las grasas visibles eliminadas)
    1 lbs

    fresh chives (delgadamente rebanados)
    2 med

    rice vinegar
    1

    spinach (unas 4 tazas ligeramente empacadas, hojas frescas, ribeteadas y picadas de forma gruesa)
    4 oz

    brown rice
    3

  • Hummus de Lentejas rojas

    Hummus de Lentejas rojas

    How to Make Hummus de Lentejas rojas

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 cdas

    Print Recipe >

    Step-By-Step Instructions:

    1. En una sartén pequeña, combina agua y las lentejas rojas escurridas y lleva a ebullición a fuego medio alto.
    2. Reduce el fuego a bajo y cocina a fuego lento, cubierto, revolviendo ocasionalmente, por unos 30 minutos o hasta que las lentejas se hayan separado y estén suaves. Deja enfriar y transfiérelas a un procesador de alimentos.
    3. Añade aceite de oliva, tahini, jugo de limón, ajo cortado en trocitos, comino, sal y pimienta negra y procesa por 30 a 60 segundos o hasta que esté suave, deteniendo para raspar los lados según sea necesario.
    4. Transfiere la mezcla a un recipiente hermético y almacénala en el refrigerador por hasta 5 días hasta que sea la hora de servir.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      2 cdas


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      0g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/2 cup

    salt
    4 tsp

    black pepper
    4 tsp

    red lentils (dried)
    3 cup

    lemon juice
    1 tbsp

    garlic (minced)
    2 tsp

    ground cumin
    2 tsp

    olive oil
    1 tbsp

    tahini
    1 tbsp

  • Curry de Pollo

    Curry de Pollo

    How to Make Curry de Pollo

    El c?lido y rico sabor del curry transforma a las pechugas de pollo en un plato principal excepcional. El pollo y los vegetales hierven a fuego lento en tu olla de cocci?n lenta o utiliza tu olla de presi?n el?ctrica para un plato principal sencillo, luego s?rvelo sobre arroz cocido caliente. Las coberturas variadas sobre el curry quiere decir que puedes personalizar tu plato de la forma en la que gustes. Este, por ejemplo, est? cubierto con tomates, pimienta, y cilantro; pero en otra ocasi?n, c?brelo con manzanas picadas, bananas picadas, almendras tostadas plateadas, aguacate picado, o una peque?a cantidad de yogur griego plano sin grasa.


    30 min prep time


    4servings


    1 1/4 tazas de pollo y vegetales y 1/2 taza de arroz

    Print Recipe >

    Step-By-Step Instructions:

    1. Roc?a una olla mediana de cocci?n lenta por 1 segundo con rociador para cocinar. Coloca la cebolla, el piment?n rojo, y el coliflor dentro de la olla de cocci?n lenta.
    2. Calienta una sart?n grande a fuego medio alto. Roc?a la sart?n por 1 segundo con rociador para cocinar. Coloca el pollo en la sart?n y cocina hasta que dore, volt?alo y dora el otro lado. Coloca el pollo encima de los vegetales en la olla de cocci?n lenta.
    3. Roc?a el pollo con curry en polvo, ajo, paprika, comino y sal. Vierte la leche ligera de coco y el caldo por completo. Cubre y cocina a fuego bajo por 3 a 5 horas o hasta que el pollo est? completamente cocido y alcance una temperatura de 165 F.
    4. Casi a una hora antes de servir, prepara el arroz usando las instrucciones del empaque, omitiendo la sal y la margarina.
    5. Usando una cuchara ranurada, saca las pechugas de pollo de la olla de cocci?n lenta y col?calas sobre una tabla de cortar. Cambia la olla de cocci?n lenta a Alto. Mezcla la f?cula de ma?z con agua fr?a, mezclando hasta que suavice. Revuelve la mezcla de f?cula de ma?z dentro de la olla de cocci?n lenta. Cubre la olla y permite que se cocine por unos 15 minutos o hasta que est? espesa y burbujeante, revolviendo ocasionalmente.
    6. Cuando el pollo est? lo suficientemente reposado para manejarlo, corta el pollo en piezas del tama?o de un bocado. Revuelve el pollo de vuelta a la olla de cocci?n lenta y permite que se caliente en su totalidad.
    7. Consejos de Cocina sobre el Curry en Polvo: El curry en polvo es una combinaci?n de muchas hierbas y especias, incluyendo cilantro, comino, c?rcuma, clavos de olor, y chiles. Esos currys en polvo etiquetados como madras son picantes, pero si no est?s seguro/a, o utilizando una marca con la que no est?s familiarizado/a, podr?as a?adir cerca de la mitad del curry en polvo enumerado en la receta la primera vez que lo hagas. Luego, puedes probar el plato cerca del final de la cocci?n y a?ade condimentos adicionales, seg?n lo deseado.
    8. Consejo de Cocina sobre la leche de coco: La leche de coco est? disponible en lata y generalmente est? agrupada con los alimentos asi?ticos en las tiendas de v?veres m?s grandes. Para esta receta se utiliza leche ligera de coco. No confundas la leche de coco con la crema de coco que se usa cuando se hacen c?cteles. Mezcla bien la leche de coco antes de medir. Una vez abierta, puedes cubrir la leche de coco y almacenarla en el refrigerador por hasta una semana.
    9. Variaci?n con Olla de presi?n el?ctrica: Calienta la olla de presi?n en la configuraci?n de salteado (saut?). A?ade 1 cucharadita de aceite de oliva y dora las pechugas de pollo hasta que est?n bien doradas por ambos lados. Apaga la olla de presi?n. A?ade los vegetales, condimentos, la leche de coco y el caldo. Asegura la cubierta y cocina a alta presi?n por 6 minutos. Libera r?pidamente la presi?n. Retira las pechugas de pollo con una cuchara ranurada. Mezcla la f?cula de ma?z en agua fr?a y mezcla el curry seg?n lo mencionado anteriormente. Cocina en la configuraci?n de salteado (saut?), revolviendo frecuentemente hasta que est? burbujeante y espeso. Corta las pechugas de pollo en cubos y revuelve dentro del curry. Sigue cocinando como dice la receta.
    One Pot
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 tazas de pollo y vegetales y 1/2 taza de arroz


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      0.03g

    • Potassium
      780mg
      17%

    Ingredients

    brown rice
    3

    low sodium chicken broth (sin grasa)
    2

    lite coconut milk
    2

    salt
    4

    ground cumin
    1

    smoked paprika
    2

    garlic (seco, cortado en trocitos)
    2

    sin hueso, pechugas de pollo sin piel (todas las grasas visibles eliminadas)
    1 lbs

    curry powder
    2

    cauliflower florets
    1

    bell peppers (rojos, cortados en tiras de 1/2 pulgada)
    1

    onion(s) (cortadas en gajos de 1/2 pulgada)
    1 med

    nonstick cooking spray (rociar por 1 segundo)
    1

    agua (fr?a)
    2

    tomato(es) (picado)
    2

    green bell pepper (picado)
    2

    fresh cilantro (cortado en trocitos)
    2

  • Chicken Curry

    Chicken Curry

    How to Make Chicken Curry

    The warm and rich flavor of curry transforms chicken breasts into an exceptional main dish. The chicken and vegetables simmer in your slow cooker or use your electric pressure cooker for an easy main dish, then serve it on hot cooked rice. The various toppings on curry means you can customize your dish just the way you like it. This one is topped with tomatoes, pepper, and cilantro; but another time, top it with chopped apples, chopped bananas, slivered toasted almonds, chopped avocado, or a small dollop of fat-free, plain Greek yogurt.


    30 min prep time


    4servings


    1 1/4 cups chicken and vegetables and 1/2 cup rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium slow cooker for 1 second with cooking spray. Place the onion, red bell pepper, and cauliflower into the slow cooker.
    2. Heat a large skillet over medium high heat. Spray the skillet for 1 second with cooking spray. Place the chicken in the skillet and cook just until browned, turn and brown the second side. Place the chicken over the vegetables in the slow cooker.
    3. Sprinkle the chicken with the curry powder, garlic, paprika, cumin and salt. Pour the light coconut milk and broth overall. Cover and cook on Low for 3 to 5 hours or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.
    4. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.
    5. Using a slotted spoon, lift the chicken breasts out of the slow cooker and place on a cutting board. Turn the slow cooker to High. Blend the cornstarch into the cold water, blending until smooth. Stir the cornstarch mixture into the slow cooker. Cover and allow to cook about 15 minutes or until thickened and bubbly, stirring occasionally.
    6. When the chicken is cool enough to handle, cut the chicken into bitesize pieces. Stir the chicken back into the slow cooker and allow to heat through.
    7. To serve, spoon the hot cooked brown rice onto each plate. Top with the chicken curry. Sprinkle the top of each serving with 2 tablespoons chopped tomatoes, 1 tablespoon chopped green bell pepper and 2 teaspoons minced cilantro.
    8. Cook’s Tip on Curry Powder: Curry powder is a combination of several spices and herbs, including coriander, cumin, turmeric, cloves, and chilies. Those curry powders labeled as madras are hot, but if you are unsure, or using a brand you are not familiar with, you might add about half the curry powder listed in the recipe the first time you make it. Then, you can taste the dish near the end of cooking and add additional seasoning, as desired.
    9. Cook’s Tip on Coconut Milk: Coconut milk is available canned and is typically shelved with the Asian foods in most larger grocery stores. For this recipe, light coconut milk is used. Do not confuse coconut milk with cream of coconut that is used when making cocktails. Stir the coconut milk well before measuring. Once open, you can cover the coconut milk and store it in the refrigerator for up to about one week.
    10. Electric Pressure Cooker Variation: Heat the pressure cooker on the sauté setting. Add 1 teaspoon olive oil and sear the chicken breasts until well browned on both sides. Turn the pressure cooker off. Add the vegetables, seasonings, coconut milk and broth. Secure the cover and cook on High Pressure for 6 minutes. Quickly release the pressure. Remove the chicken breasts with a slotted spoon. Blend the cornstarch in the cold water and blend into the curry as directed above. Cook on the sauté setting, stirring frequently until bubbly and thickened. Cut the chicken breasts into cubes and stir into the curry. Proceed as the recipe directs.
    Indian
    Asian
    One Pot
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups chicken and vegetables and 1/2 cup rice


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      30g

    • Potassium
      780mg
      17%

    Ingredients

    nonstick cooking spray (spray for 1 second)
    1

    onion(s) (cut into 1/2-inch wedges)
    1 med

    bell peppers (red, cut into 1/2-inch strips)
    1

    cauliflower florets
    1 cup

    boneless, skinless chicken breasts (all visible fat discarded)
    1 lbs

    curry powder
    2 tbsp

    garlic (dry, minced)
    2 tsp

    smoked paprika
    2 tsp

    ground cumin
    1 tsp

    salt
    1/4 tsp

    lite coconut milk
    1/2 cup

    low sodium chicken broth (fat-free)
    1/2 cup

    brown rice
    2/3 cup

    Cornstarch
    2 tsp

    water (cold)
    2 tbsp

    tomato(es) (chopped)
    1/2 cup

    green bell pepper (chopped)
    1/2 cup

    fresh cilantro (minced)
    2 tbsp

  • Japanese Chicken and Spinach Rice Bowls

    Japanese Chicken and Spinach Rice Bowls

    How to Make Japanese Chicken and Spinach Rice Bowls

    Grain, protein, and vegetable bowls are popular now, and once you taste this one, you will understand why. It is a nourishing bowl that combines the comfort of chicken soup with the color and flavor of fresh vegetables. You can also customize the bowl to suit your preferences or what you have on hand. If you are out of brown rice you can substitute cooked quinoa, farro or whole grain couscous. You might also top your bowl with chopped cucumbers, shredded carrots, or chopped bell peppers. And, if you enjoy spicy food, increase the red pepper flakes.


    30 min prep time


    3–5 hr cook time


    4servings


    1 1/2 cups chicken and vegetables and 1/2 cup brown rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken in a medium slow cooker. Add the celery pieces, onion wedges, garlic, soy sauce, vinegar, and hot pepper flakes. Add the water and chicken stock. Cover and cook on low for 3 to 5 hours, or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.

    2. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.

    3. Using a slotted spoon, lift the chicken out of the slow cooker and place on a cutting board. Strain the broth through a fine mesh sieve into a deep bowl. Pour the hot broth back into the slow cooker. Turn the slow cooker to High.

    4. Cut the chicken into bite-size pieces and stir back into the hot broth in the slow cooker. Stir in the spinach. Cover and cook on High for 15 minutes.

    5. Spoon 1/2 cup cooked brown rice into each serving bowl. Ladle 1 1/2 cups chicken, spinach, and broth mixture over the rice. Top with sliced radishes and green onions. Sprinkle with sesame seeds.

    6. Pressure Cooker Variation: Place the chicken, celery, onion, garlic, soy sauce, vinegar, and hot pepper flakes in the pressure cooker. Add the water and chicken stock. Secure the lid. Cook on High pressure for 6 minutes. Quickly release the pressure. Remove the chicken and set on a cutting board. Strain the broth and return it to the pressure cooker. Cut the chicken into bite-size pieces and stir it into the broth. Set the pressure cooker on the sauté setting. Stir in the spinach and cook, stirring frequently, for 3 to 5 minutes or until the spinach is cooked. Proceed as the recipe direct, ladling the chicken and spinach over the cooked brown rice and top with radishes, green onions, and sesame seeds.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Low Carb
    Asian
    Slow Cooker
    Soup
    One Pot
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups chicken and vegetables and 1/2 cup brown rice


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      568mg
      12%

    Ingredients

    chicken breasts (boneless, skinless halves, all visible fat discarded)
    1 lbs

    celery (cut into fourths)
    1 stalks

    onion(s) (cut into 1/2-inch wedges)
    1/2 med

    garlic (minced)
    2 clove

    lower sodium soy sauce
    1 tsp

    rice vinegar
    1 tsp

    crushed red pepper flakes
    1/8 tsp

    water
    3 cup

    no-salt-added chicken stock (fat-free)
    2 cup

    brown rice
    2/3 cup

    spinach (lightly packed, fresh leaves, trimmed and coarsely chopped)
    4 cup

    radishes (thinly sliced)
    4 med

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted)
    2 tsp

  • Red Lentil Hummus

    Red Lentil Hummus

    How to Make Red Lentil Hummus

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan combine water and dried red lentils and bring to a boil over medium-high heat.
    2. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes or until lentils have split and become soft. Cool and transfer to a food processor.
    3. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper and process 30 to 60 seconds or until smooth, stopping to scrape down sides as needed.
    4. Transfer to an air-tight container and store in the refrigerator up to 5 days until serving time.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/3 cup

    red lentils (dried)
    1/3 cup

    olive oil
    1 tbsp

    tahini
    1 tbsp

    lemon juice
    1 tbsp

    garlic (minced)
    1/2 tsp

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp