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Tag: quick & easy

  • Chicken, Brussel Sprouts & Mushroom Bake

    Chicken, Brussel Sprouts & Mushroom Bake

    How to Make Chicken, Brussel Sprouts & Mushroom Bake

    This chicken, Brussels sprout, and mushroom bake is a quick one-skillet dish your family will love. The recipe is an excellent source of fiber, rich in veggies, and a good source of protein.  


    15 min prep time


    25 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. Heat olive oil in a large skillet over medium heat. Add onion, Brussels sprouts, chicken, mushrooms, Italian seasoning, salt, and pepper. Cook over medium heat, stirring occasionally, for about 10 minutes, until vegetables soften and chicken is cooked through.   

    3. While the chicken and vegetables are cooking, whisk the milk and yogurt in a small bowl until combined.   

    4. Drizzle the milk and yogurt over the chicken and vegetable mixture and stir to coat.  

    5. Sprinkle with the cheese and place the skillet in the oven and cook for 15 minutes, until the cheese is melted and bubbling.   

    Fiber Focused
    Veggie Rich
    Low Carb
    Mediterranean
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      33g

    • Potassium
      1173mg
      25%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1 small

    fresh Brussels sprouts (trimmed and halved)
    1 1/2 lbs

    chicken breasts (cubed)
    1 lbs

    cremini (baby bella) mushrooms (sliced)
    8 oz

    Italian seasoning
    1 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    1% milk
    1 tbsp

    mozzarella cheese (part-skim, shredded)
    1/4 cup

    Plain Nonfat Greek yogurt
    2 tbsp

  • Maple-Thyme Roasted Brussel Sprouts

    Maple-Thyme Roasted Brussel Sprouts

    How to Make Maple-Thyme Roasted Brussel Sprouts


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F.

    2. Trim and halve Brussels sprouts; add to a medium bowl. 

    3. Remove thyme leaves from the stems and add to the bowl. 

    4. Add garlic, olive oil, maple syrup, salt, and pepper to the bowl and toss to combine. 

    5. Spread out in a single layer on a baking sheet. Place in the oven and roast until the sprouts are fork-tender and beginning to brown, 20–25 minutes. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    French
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      4g

    • Potassium
      457mg
      10%

    Ingredients

    fresh Brussels sprouts
    1 lbs

    fresh thyme
    1/2 small bunch

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    sugar-free maple-type syrup
    1 1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • 5 Ingredient Blueberry Protein Muffins

    5 Ingredient Blueberry Protein Muffins

    How to Make 5 Ingredient Blueberry Protein Muffins

    Don’t be deceived. These 5 Ingredient Blueberry Protein Muffins may be smaller in size, but they sure are delicious! This recipe can help fit more protein into your diet by combining fresh, sweet-tart blueberries with the warm flavors of almond butter and vanilla Greek nonfat yogurt. Better yet, this recipe contains just five ingredients meaning it’s oh-so-easy to make—and take on the go.
     


    10 min prep time


    20 min cook time


    6servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375˚F. Spray 6 muffin cups with cooking spray. In large bowl, stir together banana, quinoa, nonfat yogurt and almond butter until blended. Fold in blueberries.

    2. Spoon batter into prepared muffin cups. Bake for 20 to 25 minutes or until golden brown and set in center. Let cool completely.

    Sides
    Foodie
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      227mg
      5%

    Ingredients

    banana(s)
    1

    quinoa (cooked)
    1 cup

    Greek vanilla yogurt (nonfat)
    1/4 cup

    almond butter
    1/4 cup

    blueberries (fresh)
    1 cup

  • Blueberry Almond Chicken Salad Lettuce Wraps

    Blueberry Almond Chicken Salad Lettuce Wraps

    How to Make Blueberry Almond Chicken Salad Lettuce Wraps

    Liven up that lunch bag and grab a boost of blue. You’ll be so happy you did when you bite into these creamy blueberry almond chicken salad lettuce wraps. Crispy, flavorful goodness that also fits into a diabetes friendly eating plan. Instead of mayonnaise, these wraps are yogurt-based to cut back on calories and fat—and not to mention an excellent source of vitamin A. Crunch away! 
     


    10 min prep time


    20 min cook time


    4servings


    1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, combine yogurt, basil, salt and pepper until blended.
    2. Add chicken, blueberries, celery and scallions and toss until evenly coated.
    3. Arrange lettuce leaves on serving platter and top with chicken mixture, dividing evenly between lettuce leaves.
    4. Top with almonds.
    Low Carb
    Foodie
    Budget Friendly
    Dinner
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken per lettuce leaf; 2 lettuce leaves per serving


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      586mg
      12%

    Ingredients

    Plain Nonfat Greek yogurt
    1/2 cup

    fresh basil (chopped)
    1/4 cup

    salt (kosher)
    1/2 tsp

    black pepper
    1/4 tsp

    cooked chicken (chopped)
    3 cup

    blueberries
    3 cup

    celery (chopped)
    1/2 cup

    green onion (scallion) (chopped)
    1/4 cup

    lettuce leaves
    8

    almonds (sliced and toasted)
    2 tbsp

  • 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

  • Watermelon Lime Slushie

    Watermelon Lime Slushie

    How to Make Watermelon Lime Slushie

    Try this refreshing alternative to sugary drinks! It’s made with fresh watermelon for a lightly sweet flavor with no added sugar, plus zesty lime and cool mint. Perfect for a hot summer day!


    5 min prep time


    4servings


    6 oz (about 3/4 cup)

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the watermelon, ice, lime juice, and mint in a blender until you get a slushie consistency. Pour into glasses and garnish with a sprig of mint (optional).
    Low Carb
    Kid Friendly
    Vegetarian
    Vegan
    Beverages
    Budget Friendly
    Gluten-Free
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      6 oz (about 3/4 cup)


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      105mg
      2%

    Ingredients

    watermelon
    2 cup

    ice
    2 cup

    lime juice
    1/4 cup (from about 2 limes)

    fresh mint leaves
    2 tbsp (plus more for garnish)

  • Sheet Pan Miso Salmon and Sesame Bok Choy

    Sheet Pan Miso Salmon and Sesame Bok Choy

    How to Make Sheet Pan Miso Salmon and Sesame Bok Choy

    This Asian-inspired sheet pan dinner features roasted baby bok choy, a small type of Chinese cabbage, and flavorful salmon marinated with miso. If you can’t find bok choy, Brussels sprouts or broccoli would work well instead. Finish off you plate with a side of brown rice or cauliflower rice for a very low carb meal.


    20 min prep time


    8 min cook time


    4servings


    One salmon filet with 1 head of bok choy (2 halves)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl or large resealable plastic bag, mix the miso paste, rice vinegar, ½ tbsp of sesame oil and garlic. Add the salmon and gently coat with the marinade. Cover the bowl or seal the bag and marinate in the fridge for 15 minutes (if you’re short on time you can skip the marinating step).
    2. Preheat your oven to 450 degrees F. Line a rimmed baking sheet with parchment paper.
    3. Cut the root ends off the bok choy and cut each one in half horizontally.
    4. Remove salmon fillets from the marinade and place on one end of the prepared baking sheet, skin side down. (Discard any remaining marinade.)
    5. At the other end of the baking sheet, arrange the bok choy cut side down. Drizzle with the remaining ½ tbsp of sesame oil and tamari.
    6. Roast for 8 minutes or until the salmon is cooked through and the bok choy is tender.
    7. Plate the salmon filets and bok choy and sprinkle the bok choy with sesame seeds.
    Low Carb
    Seafood
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      One salmon filet with 1 head of bok choy (2 halves)


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      36g

    • Potassium
      1010mg
      21%

    Ingredients

    miso paste
    2 tbsp

    rice vinegar
    1/3 cup

    sesame oil (divided)
    1 tbsp

    garlic (minced)
    2 clove

    reduced-sodium tamari
    1 tbsp

    salmon
    4 (6-oz) fillets

    baby bok choy
    4 heads

    sesame seeds
    2 tsp

  • Smoked Salmon & Cucumber Bites

    Smoked Salmon & Cucumber Bites

    How to Make Smoked Salmon & Cucumber Bites

    If you love bagel and lox, try this low carb alternative featuring smoked salmon and cream cheese on cucumber slices. These make great appetizers for entertaining, or a snack just for you!


    15 min prep time


    6servings


    4 cucumber bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the ends off of the cucumber. Slice into 24 rounds, about ¼-inch thick
    2. Chop 2 tbsp of the dill and add to a medium bowl. Remove the stems from the rest of the dill and separate into small sprigs. Set the sprigs aside.
    3. In the medium bowl with the chopped dill, add the cream cheese, lemon zest and juice and pepper to the bowl.
    4. Spread about 1 tsp of the cream cheese mixture onto each cucumber slice. Top each one with a piece of salmon and garnish with a dill sprig. Arrange on a platter and enjoy!
    Low Carb
    Sides
    Vegetarian
    Snacks
    No Cook
    Gluten-Free
    Quick & Easy
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      4 cucumber bites


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      5g

    • Potassium
      150mg
      3%

    Ingredients

    cucumber(s)
    1 large

    fresh dill (divided)
    1/4 cup

    light cream cheese
    4 oz

    lemon zest
    1 tsp

    lemon juice
    1 tsp

    black pepper
    1/4 tsp

    cold smoked salmon (cut into 24 pieces)
    4 oz

  • Low-Carb Rosemary Flax Crackers

    Low-Carb Rosemary Flax Crackers

    How to Make Low-Carb Rosemary Flax Crackers

    There are a growing number of low carb cracker options in stores, but why not try making your own? These savory crackers are made with rosemary and parmesan. Chia and flax seeds provide tons of fiber and omega-3 fatty acids. The result is crispy crackers with only 4 grams of carbohydrate and 3 grams of fiber per serving!


    6 min prep time


    10 min cook time


    12servings


    6 crackers

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 400 degrees F. Line two baking sheets with parchment paper. Spray with avocado oil cooking spray.
    2. In a large bowl, mix the ground flax, chia seeds, cheese and rosemary. Add the egg and water and mix well.
    3. Take teaspoon sized amounts of the dough and roll into balls. Place the balls on the prepared baking sheet with enough room to spread into crackers. Cover with another layer of parchment paper. Press down using your hands to flatten into round crackers.
    4. Bake for 6 minutes. Turn over and bake for another 2 minutes or until golden brown.
    5. Let cool completely before eating. Store in an airtight container for up to 10 days.
    Low Carb
    Vegetarian
    Holidays & Entertaining
    Gluten-Free
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      6 crackers


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    avocado oil cooking spray
    1

    ground flax seed
    3/4 cup

    chia seeds
    1/4 cup

    Parmesan cheese (finely grated)
    1/3 cup

    dried rosemary
    2 tsp

    water
    1/2 cup

    large egg
    1

  • Roasted Asparagus with Parmesan

    Roasted Asparagus with Parmesan

    How to Make Roasted Asparagus with Parmesan

    Asparagus is one of the first green veggies to start popping up in early spring. Here is a simple recipe that lets those spears shine! They’re seasoned with pepper and lemon zest, then finished with fresh lemon juice and a dusting of parmesan


    5 min prep time


    15 min cook time


    6servings


    1/2 cup (5-6 spears)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
    2. In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
    3. Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender. Remove from the oven, then sprinkle with cheese and lemon juice.
    Low Carb
    Gluten-Free
    Quick & Easy
    Budget Friendly
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup (5-6 spears)


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      3g

    • Potassium
      220mg
      5%

    Ingredients

    asparagus
    2 lbs

    olive oil
    1 tsp

    black pepper
    1/4 tsp

    zest of 1 lemon
    1

    Parmesan cheese (grated)
    2 tbsp

    lemon juice
    1 tbsp