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Tag: quick & easy

  • Breakfast Cookies

    Breakfast Cookies

    How to Make Breakfast Cookies

    A cookie for breakfast may seem taboo but not when it comes to these breakfast cookies. They are packed full of heart-healthy nutrients including omega-3s, fiber, and magnesium. Zero-calorie Splenda® Magic Baker™ Sweetener, creamy peanut butter, tart cranberries, and crunchy pumpkin seeds come together to deliver an exceptional mix of flavors and textures. Enjoy as part of a balanced breakfast or as a snack to keep you energized throughout the day!


    10 prep time


    15 min cook time


    12servings


    1 cookie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Prepare a large baking sheet by covering with parchment paper.

    2. In a medium bowl, stir together peanut butter, applesauce, Splenda Magic Baker Sweetener, flaxseed, vanilla, salt, and cinnamon until well combined.

    3. Add in oats and protein powder, stirring until incorporated. Fold in cranberries and pumpkin seeds.

    4. Scoop dough onto parchment paper 3 inches apart into large cookie-sized balls. Press each dough ball down into a cookie to shape (they won’t spread very much). Bake for 12–14 minutes, or just until golden brown around the edge.

    5. Remove and let cool. They may be enjoyed immediately, placed in an air-tight container and enjoyed within 3 days, or frozen for future easy breakfasts.

    Breakfast and Brunch
    Dessert
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cookie


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        3g

        6%

    • Protein
      11g

    • Potassium
      230mg
      5%

    Ingredients

    reduced-fat peanut butter
    1 cup

    unsweetened applesauce
    1 cup

    Splenda® Magic Baker™ Sweetener
    1/2 cup

    ground flax seed
    2 tbsp

    vanilla extract
    1 tsp

    kosher salt
    1/4 tsp

    ground cinnamon
    1 1/2 tsp

    quick cooking oats
    2 cup

    vanilla protein powder
    2 scoops

    dried reduced-sugar cranberries
    1/2 cup

    pumpkin seeds
    1/2 cup

  • Parsley Dill Ricotta Dip

    Parsley Dill Ricotta Dip

    How to Make Parsley Dill Ricotta Dip

    This parsley-dill ricotta dip is perfect in the spring and summer. Fresh herbs flavor creamy and mild ricotta cheese. Cut up some fresh veggies like carrots, celery, or cucumbers to serve with the dip for a refreshing, healthy snack. If you have extra time, bake up some low-carb rosemary flax crackers to serve with it!


    1 hr prep time


    8servings


    2 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the ricotta and lemon zest and juice in a medium bowl. Stir to combine.

    2. Add the parsley, dill, green onions, olive oil, salt, and pepper. Stir to combine.

    3. Chill for an hour before serving.

    Low Carb
    Mediterranean
    Sides
    No Cook
    Holidays & Entertaining
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      2 oz


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      49mg
      1%

    Ingredients

    low-fat ricotta cheese
    15 oz

    lemon (zest and juice from lemon)
    1

    flat leaf parsley (finely chopped)
    1/2 cup

    fresh dill (finely chopped)
    1 tbsp

    green onion (scallion) (sliced)
    1/2 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Parsley Lemon Chickpea Salad

    Parsley Lemon Chickpea Salad

    How to Make Parsley Lemon Chickpea Salad

    With plant-based protein from chickpeas, this recipe makes a delicious side or serve it for lunch! If you are a fan of Mediterranean dishes, try it paired with baked falafel for a delicious meal the whole family will love.  


    15 prep time


    0 cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the drained onions and stir again to combine. Taste and adjust with more lemon, salt, or pepper, if necessary.

    2. In a medium bowl, combine the chickpeas, olive oil, lemon zest and juice, parsley, and pepper. Stir to combine.

    3. Place the diced onion in a bowl of cold water for 10 minutes, then drain.

    Mediterranean
    Salads
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
    Appetizers
    Budget Friendly
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      166mg
      4%

    Ingredients

    black pepper
    1/8 tsp

    flat leaf parsley (finely chopped)
    1 cup

    lemon (zest and juice from lemon)
    1 whole

    olive oil
    1/4 cup

    15-oz canned chickpeas (drained and rinsed)
    2 can

    red onion (finely diced)
    1/2 med

  • Cheesy Savory Oatmeal

    Cheesy Savory Oatmeal

    How to Make Cheesy Savory Oatmeal

    These savory oats are so good you’ll want them for breakfast, lunch, and dinner! This diabetes-friendly recipe showcases the versatility of oatmeal in a new and fresh way. Creamy avocado, eggs, and cheese come together with bell pepper and carrot in this filling one-bowl meal.


    10 min prep time


    30 min cook time


    6servings


    3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tablespoon extra-virgin olive oil over medium heat. Stir in the oats and stir until fragrant, about 2 -3 minutes. Add the water and salt and cook over medium low heat for 20 minutes, stirring occasionally until most of the liquid is absorbed.

    2. While the oats are cooking, heat 1 teaspoon of olive oil in a medium skillet. Add the carrots and

    3. Take the oats off the heat and mix in the carrots, pepper and cottage cheese, stir well.

    4. In the skillet used to cook the vegetables, add the remaining teaspoon of olive oil and heat over medium heat. Stir in the egg substitute and pepper and cook, stirring until the eggs are light and fluffy. Remove from heat.

    5. Place ¾ cup of the oatmeal mix in a bowl. Top with ½ cup of the eggs and a few slices of avocado. Drizzle with sriracha and sprinkle with a bit of Monterey Jack cheese. 

    Comfort Food
    Easy Pantry Recipes
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup oats + ~1/2 cup cooked eggs + 1/6 avocado


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      444mg
      9%

    Ingredients

    olive oil (divided)
    1 tablespoon & 2 teaspoons

    steel cut oats
    1 cup

    water
    4 cup

    salt
    1/8 tsp

    carrots (shredded)
    1/2 cup

    red bell pepper (small diced)
    1 whole

    low-fat cottage cheese (unsalted)
    1/2 cup

    egg substitute
    1 1/2 cup

    black pepper
    1/8 tsp

    avocado (sliced into fourths)
    1 large

    sriracha
    1 tsp

    Monterey Jack or pepper jack cheese (reduced-fat shredded)
    2 tbsp

  • Ponzu Pork Tacos with Mandarin Oranges

    Ponzu Pork Tacos with Mandarin Oranges

    How to Make Ponzu Pork Tacos with Mandarin Oranges

    Take taco Tuesday to the next level with this diabetes-friendly recipe! The Japanese ponzu sauce adds Asian-inspired flair to the traditionally Mexican taco. A little bit sweet, a little bit salty, with a touch of heat from red chili flakes, this recipe checks all the flavor boxes.


    5 min prep time


    10 min cook time


    4servings


    2 tacos

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add olive oil and pork. Cook, stirring occasionally, until no longer pink, 4–5 minutes. 

    2. Meanwhile, in a small bowl, whisk together the ingredients for the Ponzu sauce.

    3. Meanwhile, in a small bowl, whisk together the ingredients for the ponzu sauce. 

    4. Pour ponzu sauce into the skillet and cook for 2–3 minutes, until the sauce thickens slightly and coats the pork. Remove from heat. 

    5. To assemble, divide pork between tortillas. Top with lettuce, oranges, and crunchy noodles. 

    Mexican/Southwestern
    Asian
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      556mg
      12%

    Ingredients

    olive oil
    1 tbsp

    pork tenderloin (sliced into strips)
    1 lbs

    lower sodium soy sauce (for the Ponzu sauce)
    2 tbsp

    orange juice
    2 tbsp

    lemon juice
    1 1/2 tbsp

    garlic (minced)
    1 clove

    fresh ginger (minced)
    2 tsp

    rice wine (mirin)
    1 1/2 tsp

    Cornstarch
    1 tsp

    Red Chili Flakes
    1/8 tsp

    corn tortillas
    8 whole

    butter lettuce (shredded)
    2 cup

    canned mandarin oranges (packed in water, drained)
    8 oz

    dried sesame noodles (broken into pieces)
    1/4 cup

  • Strawberry Kiwi Spritzer

    Strawberry Kiwi Spritzer

    How to Make Strawberry Kiwi Spritzer

    A thirst-quenching recipe perfect for game day! Try this no-sugar Strawberry Kiwi Spritzer that can be made as a delicious mocktail and cuts out all the added sugar! Keep your friends and family hydrated over the weekend and enjoy this refreshing beverage that is diabetes-friendly, has zero added sugar, and is low in calories!


    5 prep time


    0 cook time


    4servings


    10 oz. (1.25 cups)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a big pitcher, add chopped strawberries and kiwis. Muddle with a wooden spoon until the fruit is well mashed. If you prefer whole fruit, do not mash.

    2. Add flavored drops and still or soda water to the pitcher.

    3. Add lots of ice. Mix with a spoon and pour into glasses.

    4. Add sliced strawberries and kiwi to each glass for garnish.

    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      10 oz. (1.25 cups)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      280mg
      6%

    Ingredients

    strawberry kiwi flavored stevia drops
    4 squeezes

    Still or soda water
    1 liter

    Fresh Strawberries (hulled and chopped)
    1 1/2 cup

    strawberries (sliced, for garnish)
    4 med

    kiwi(s) (peeled and chopped)
    2 whole

    kiwi (sliced, for garnish)
    1 med

    ice (to taste)
    1 cup

  • Creamy Chicken & Broccoli Basil Pesto Salad

    Creamy Chicken & Broccoli Basil Pesto Salad

    How to Make Creamy Chicken & Broccoli Basil Pesto Salad

    Enjoy a fresh take on chicken salad without breaking the bank. This diabetes-friendly dish is budget-friendly and a great option for lunch or a light dinner. Try pairing it with whole grain crackers to add some crunch to your meal.


    15 min prep time


    4servings


    ¾ cup chicken salad & 2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Juice the lemon into a small bowl with the shallot. Let sit for about 10 minutes.

    2. Combine the chicken and broccoli in a medium bowl.

    3. Add the pesto, mayo, salt, and pepper to the bowl with the shallot and lemon juice. Whisk to combine and pour into the bowl with the chicken and broccoli. 

    4. Serve the chicken salad over mixed greens and cherry tomatoes. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Comfort Food
    American
    Salads
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ¾ cup chicken salad & 2 cups greens


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      616mg
      13%

    Ingredients

    Juice of small lemon
    1 whole

    shallots (minced)
    1/2 med

    cooked chicken (chopped)
    2 cup

    broccoli (chopped)
    2 cup

    pesto sauce
    2 tbsp

    reduced fat olive oil mayonnaise
    1/4 cup

    mixed greens
    8 cup

    salt
    1/4 tsp

    cherry tomatoes (halved)
    1 cup

  • 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

    Print Recipe >

    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

  • Creamy Pumpkin Pasta

    Creamy Pumpkin Pasta

    How to Make Creamy Pumpkin Pasta

    This creamy pumpkin pasta is a comforting diabetes-friendly meal for a brisk autumn night. This high fiber recipe is vegetarian, but you can try adding a lean protein like chicken for more protein. Plus, the leftovers make an easy meal the next day!


    10 min prep time


    25 min cook time


    12servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large skillet over medium heat. Add the oil, onion, and garlic. Cook, stirring often, until the onion softens, 4–5 minutes.

    2. Add the pumpkin, broth, cream, and spices. Cook, stirring occasionally, until thickened and heated through, about 10 minutes. 

    3. Meanwhile, cook the pasta according to the package directions.

    4. Toss the cooked pasta with the sauce and top with grated cheese and parsley.

    Fiber Focused
    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      178mg
      4%

    Ingredients

    olive oil
    3 tbsp

    yellow onion (diced)
    1 whole

    pumpkin puree
    1 1/2 cup

    garlic (minced)
    2 clove

    skim milk
    1/2 cup

    vegetable broth
    3/4 cup

    white pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    whole-wheat rotini pasta
    12 oz

    Kosher Salt
    1 tsp

    Parmesan cheese
    1 tbsp

    fresh parsley (chopped)
    2 tbsp

  • Easy Spinach Ricotta Enchiladas

    Easy Spinach Ricotta Enchiladas

    How to Make Easy Spinach Ricotta Enchiladas

    Try a healthy new twist on enchiladas by sneaking in an extra serving of veggies with this easy spinach ricotta enchilada recipe. Ready to eat in 30 minutes, this diabetes-friendly dish is sure to be a new family favorite!


    15 min prep time


    15 min cook time


    6servings


    2 enchiladas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Heat a large skillet over medium heat. Add oil, onion, and pepper. Cook, stirring occasionally, until onion softened, 4–5 minutes. 

    3. Transfer cooked onions to a large bowl. Add spinach, ricotta, and cottage cheese. Stir to combine. 

    4. Wrap the tortillas in a wet paper towel and microwave for 30 seconds. 

    5. Spray a baking dish with cooking spray. Divide spinach filling equally between tortillas. Roll and place seam side down in the baking dish. 

    6. Pour enchilada sauce over the tortillas. Top with shredded cheese. Bake for 10–15 minutes, until the cheese is melted and bubbly. 

    7. Divide enchiladas between plates and top with green onions. 

    Mexican/Southwestern
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      269mg
      6%

    Ingredients

    olive oil
    1 tsp

    yellow onion (diced)
    1 small

    black pepper
    1/4 tsp

    frozen spinach (thawed and excess water squeezed)
    10 oz

    low-fat ricotta cheese
    4 oz

    cottage cheese (nonfat)
    7 oz

    corn tortillas (5 inches)
    12

    canned red enchilada sauce
    1 cup

    Monterey jack cheese (shredded)
    1 1/2 oz

    green onion (scallion) (sliced)
    1 bunch