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Tag: quick & easy

  • Asian Chicken Salad

    Asian Chicken Salad

    How to Make Asian Chicken Salad

    Tired of taking the same boring lunch to work every day? Most people burnout when trying to eat healthy because they don’t vary their foods enough. Try this delicious salad for a great-tasting change.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together cabbage, lettuce, almonds, 1 tablespoon sesame seeds, and chicken.
    2. In a small bowl whisk together vinegar, soy sauce, and oil.
    3. Pour dressing over salad and toss to coat. Top with remaining 1 teaspoon sesame seeds and red pepper flakes.
    Low Carb
    Veggie Rich
    Asian
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      540mg
      11%

    Ingredients

    romaine lettuce (chopped)
    9 oz

    cabbage (shredded)
    1 cup

    shredded carrots
    1 cup

    slivered almonds (toasted)
    1/4 cup

    Toasted sesame seeds (divided use)
    1 tbsp plus 1 tsp

    cooked chicken breast (diced)
    2 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    2 tbsp

    crushed red pepper flakes
    1/4 tsp

    olive oil
    2 tbsp

  • Apple and Gorgonzola Cheese Salad

    Apple and Gorgonzola Cheese Salad

    How to Make Apple and Gorgonzola Cheese Salad

    This crowd pleaser includes sweet fall apples that balance out the pungent flavor of Gorgonzola cheese. Pair the salad with roasted chicken, turkey or pork tenderloin.


    15 min prep time


    8servings


    about 1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.
    2. Whisk together the orange and lemon juices, honey and mustard. Slowly add the oil in a thin stream, whisking constantly.
    3. Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.
    Veggie Rich
    Low Sodium
    French
    Quick & Easy
    Lunch
    No Cook
    Salads
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 1/4 cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    Ingredients

    large Braeburn apples (thinly sliced)
    2

    fresh lemon juice
    2 tbsp

    large carrot (peeled and thinly sliced)
    1

    mixed salad greens
    8 cup

    small red onion (thinly sliced)
    1

    fresh orange juice
    2 tbsp

    honey
    1 tbsp

    fresh lemon juice
    2 tbsp

    Dijon Mustard
    2 tsp

    walnut oil
    1/4 cup

    toasted walnut pieces
    1/4 cup

    Gorgonzola cheese (crumbled)
    3 tbsp

  • Antipasto Salad

    Antipasto Salad

    How to Make Antipasto Salad

    Do you need a quick, tasty, different salad for your summer picnic? Here is your answer. This diabetes-friendly antipasto salad is lower carb but packed with heart-healthy Mediterranean super foods, such as olives and sun-dreid tomatoes. If you really want to boost the flavors, add canned artichoke hearts.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, toss together the lettuce, turkey, cheeses, olives, tomatoes, and red peppers.
    2. In a small bowl, whisk together the vinegar, oil, mustard, pepper, and shallots. Pour over salad and toss to coat.
    Veggie Rich
    Low Carb
    Italian
    Mediterranean
    Dinner
    Gluten-Free
    No Cook
    Salads
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      19g

    • Potassium
      550mg
      12%

    Ingredients

    chopped romaine lettuce
    1 (10-oz) bag

    deli turkey (cut into strips)
    8 oz

    reduced fat provolone cheese (cut into 1/2-inch strips )
    2 slice

    Parmesan cheese (freshly grated)
    1 tbsp

    green olives (pitted and chopped )
    1/4 cup

    sun-dried tomatoes
    1/4 cup

    jarred roasted red peppers (cut into 1/2-inch strips)
    2

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    shallots (minced)
    1

  • “Sweet” Potato Fries

    “Sweet” Potato Fries

    How to Make “Sweet” Potato Fries

    Sweet potatoes are packed full of good nutrition providing a good source of vitamin A, fiber and vitamin C. Adults and kids will love these “Sweet” Potato Fries.

    This recipe is from The Diabetes Cookbook. 


    15 min prep time


    35 min cook time


    6servings


    10-12 Fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place potatoes in a bowl and add oil; toss to coat. Add remaining ingredients and mix well.
    3. Place potatoes on a baking sheet and bake for 35 minutes or until potatoes are soft.
    Low Sodium
    Kid Friendly
    Vegetarian
    Gluten-Free
    Budget Friendly
    Quick & Easy
    Sides
    Vegan
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    Nutrition facts

    6 Servings



    • Serving Size

      10-12 Fries


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      460mg
      10%

    Ingredients

    nonstick cooking spray
    1

    large sweet potatoes (about 2 pounds total, peeled and cut into 1/2-inch wedges )
    2

    olive oil
    2 tbsp

    ground cinnamon
    1 tsp

    Splenda® Brown Sugar Blend
    1/4 cup

  • Tilapia with Caper’d Sour Cream

    Tilapia with Caper’d Sour Cream

    How to Make Tilapia with Caper’d Sour Cream

    We all have those busy weeknights, but look no further if you need a quick dinner recipe. This is a great seafood dish that can be made in less than 15 minutes! Pair with steamed veggies and brown rice for a quick, balanced meal.


    6 min prep time


    6 min cook time


    4servings


    1 filet plus 1 Tbsp. sour cream

    Print Recipe >

    Step-By-Step Instructions:

    1. Mash the capers with a fork or the back of a spoon. Stir the capers and 1/8 Tsp. salt into the sour cream.
    2. Place a large nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray. Sprinkle one side of each filet evenly with the black pepper and 1/8 Tsp. salt. Cook 3 minutes, then turn and cook 2-3 minutes longer or until the fish is opaque in the center.
    3. Place the filets on a serving platter, squeeze lemon juice evenly over all, and top each filet with 1 Tbsp. sour cream.
    Low Carb
    Seafood
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet plus 1 Tbsp. sour cream


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      82mg

      27%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      23g

    Ingredients

    capers (drained)
    1 tbsp

    sour cream (reduced-fat)
    1/4 cup

    salt (divided use)
    1/4 tsp

    tilapia (rinsed and patted dry, divided into 4 portions)
    1 lbs

    black pepper
    1/4 tsp

    medium lemon (quartered)
    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

    play video

    Play video

    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.

    Low Sodium
    Mexican/Southwestern
    Slow Cooker
    Dinner
    Quick & Easy
    Gluten-Free
    Budget Friendly
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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

  • Spinach and Sweet Potato Curry (Saag Aloo)

    Spinach and Sweet Potato Curry (Saag Aloo)

    How to Make Spinach and Sweet Potato Curry (Saag Aloo)

    This recipe for a spiced Indian spinach dish replaces the regular potatoes with sweet potatoes for a delicious and healthful new take on curry.


    15 min prep time


    15 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add sweet potatoes and 1/2 cup water to a microwave-safe container or steamer with a lid. Microwave for 7-8 minutes or until sweet potatoes are just fork tender. Don’t overcook them.
    2. While the sweet potatoes are steaming, add olive oil to a large sauté pan over medium heat. Add the onions and sauté for 3-4 minutes or until onions turn clear. Add the garlic and sauté 2 more minutes.
    3. Add the salt, pepper, cumin, turmeric, ginger, chili powder and water or broth. Bring to a simmer.
    4. Add in the spinach and cook until wilted, about 5 minutes.
    5. Stir in the sweet potatoes to heat through.
    Veggie Rich
    Indian
    Quick & Easy
    Vegetarian
    Foodie
    Dinner
    Lunch
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      390mg
      8%

    Ingredients

    medium sweet potatoes (peeled and cut into 1-inch chunks)
    2 (about 12 oz total)

    olive oil
    1 tbsp

    medium onion (peeled and thinly sliced)
    1

    garlic (grated or minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cumin (ground )
    1 tsp

    turmeric
    1 tsp

    ground ginger
    1 tsp

    chili powder
    1 tbsp

    water or vegetable broth
    1 cup

    baby spinach
    5 oz

  • Scallops with Pasta in a Wine Sauce

    Scallops with Pasta in a Wine Sauce

    How to Make Scallops with Pasta in a Wine Sauce

    Bay scallops are smaller and sweeter than their sea scallop cousins. Paired with whole-grain pasta, they make for a simple yet elegant dish that’s heart-healthy as well. For a lower carb dish, replace some or all of the pasta with zucchini or carrot “noodles”


    5 min prep time


    20 min cook time


    4servings


    1 cup spaghetti, 4 oz. scallops

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions. Drain.
    2. Heat olive oil in a skillet over medium-high heat. Add scallops and cook 6-7 minutes, turning once. Remove scallops from pan and cover to keep warm.
    3. Add garlic to pan and sauté for 30 seconds. Add wine and simmer on low for 3-4 minutes. Add chicken broth and basil to pan and cook for 2-3 minutes.
    4. Add scallops back to skillet. Add spaghetti and cook for 30 seconds.
    Fiber Focused
    Seafood
    Italian
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup spaghetti, 4 oz. scallops


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      360mg
      8%

    Ingredients

    whole-wheat spaghetti
    8 oz

    olive oil
    1 tbsp

    bay scallops
    1 lbs

    garlic (minced)
    1 clove

    dry white wine
    1 cup

    low sodium chicken broth
    1 cup

    dried basil or 1 tbsp fresh basil
    1/2 tsp

  • Shrimp Paella with Cauliflower Rice

    Shrimp Paella with Cauliflower Rice

    How to Make Shrimp Paella with Cauliflower Rice

    This shrimp paella is full of flavor from sausage, bell peppers, turmeric and paprika. Using riced cauliflower makes this a lower carb alternative to a traditional Spanish paella.


    10 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a large skillet over medium-high heat. Add sausage, onion, bell pepper and garlic. Sauté until onions are starting to caramelize, about 8 minutes.
    2. Stir in turmeric and paprika. Add the broth, cauliflower rice, salt and pepper. Bring to boil then reduce heat to low, cover and simmer about 5 minutes.
    3. Add the shrimp to the pan, then cover and cook until shrimp are just opaque in center, about 6 minutes.
    Seafood
    Mediterranean
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      740mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    large onion (diced)
    1

    red bell pepper (seeded and diced)
    1

    fully cooked adouille or chorizo chicken sausage (diced)
    1 (3-oz) link

    garlic (minced)
    2 clove

    turmeric
    1/2 tsp

    paprika
    1/2 tsp

    low sodium chicken broth
    3 cup

    salt
    1/2 tsp

    fresh or frozen cauliflower rice
    6 cup

    black pepper (ground )
    1/2 tsp

    raw shrimp (peeled and deveined)
    12 oz

  • Cauliflower Fried “Rice”

    Cauliflower Fried “Rice”

    How to Make Cauliflower Fried “Rice”

    Finely chopped cauliflower can be a remarkable nonstarchy side that’s lower in calories and carbohydrate than rice. Or make it a main dish by adding chicken breast, shrimp or tofu. To make this recipe even easier, start with packaged “riced” cauliflower that can be found fresh or frozen in many grocery stores. 


    15 min prep time


    13 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the cauliflower into small chunks and process in a food processor until rice consistency, or grate the head of cauliflower with a grater; set aside.
    2. Heat 1/2 Tbsp. olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.
    3. Add remaining 1/2 Tbsp. olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.
    Low Carb
    Veggie Rich
    Asian
    Quick & Easy
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      360mg
      8%

    Ingredients

    olive oil (divided)
    1 tbsp

    sesame oil
    1 tsp

    green onion (scallion) (chopped)
    3

    soy sauce (reduced-sodium)
    1 1/2 tbsp

    low sodium chicken broth (no-salt-added, fat-free)
    1/4 cup

    ground ginger
    1/8 tsp

    large carrots (finely diced)
    2

    cauliflower florets
    3 cup

    black pepper (ground )
    1/8 tsp