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Tag: veggie rich

  • Eggplant Lasagna Roulades

    Eggplant Lasagna Roulades

    How to Make Eggplant Lasagna Roulades

    These roulades make for an elegant—yet easy and nutritious—weeknight dinner. Eggplant slices cook more quickly than lasagna noodles and add nonstarchy vegetables that casseroles and noodle dishes are often missing.


    15 min prep time


    37 min cook time


    5servings


    2 roulades

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375° F. Coat an 8×11-inch glass baking dish with cooking spray. Set aside.
    2. Peel eggplant and slice lengthwise into 10 slices. Lay in a microwave-safe dish and add 1 cup of water. Microwave the eggplant for 7 minutes. Remove the eggplant from the pan and set aside to cool.
    3. In a small mixing bowl, mix together the ricotta cheese, egg whites, garlic and dried Italian seasoning.
    4. Pour 1 cup of the marinara sauce into the prepared baking dish. Spread to coat the bottom.
    5. Spoon a scant 1/4 cup of ricotta filling onto one end of an eggplant slice. Roll gently to make a roulade. Place the roulade seam side down in the pan. Repeat for remaining 9 slices of eggplant.
    6. Pour remaining marinara sauce over the top of the eggplant and spread to coat.
    7. Sprinkle the shredded Parmesan cheese over the top and bake for 30 minutes.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Foodie
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 roulades


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      18g

    • Potassium
      760mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    eggplant
    2 lbs

    water
    1 cup

    ricotta cheese (fat-free)
    2 cup

    egg whites
    2

    garlic (minced)
    2 clove

    Italian seasoning (dried)
    1 tbsp

    marinara sauce (24.5-ounce jar, light in sodium)
    1

    Parmesan cheese (shredded)
    2 tbsp

  • Eggplant and Chickpea Stew

    Eggplant and Chickpea Stew

    How to Make Eggplant and Chickpea Stew

    This tasty vegetarian entrée gets its unique flavor from the combination of garlic, onions and spices. These help you maximize flavor without adding as much salt.


    5 min prep time


    75 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons olive oil in a large saucepan over medium heat. 

    2. Add diced onions and garlic, and cook until onions are soft. 

    3. Stir in the eggplant, chickpeas, cumin, cinnamon, coriander, tomatoes, salt, and pepper. Increase heat to high, and bring to a boil. 

    4. Reduce heat to low, and cover the pot. Cook the stew for 45 minutes to 1 hour or until eggplant is very tender.

    5. Meanwhile, heat remaining 2 teaspoons olive oil and add onion slices. Fry until golden, and remove from heat. 

    6. When stew is finished, place in serving bowls and top with fried onions and cilantro.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      10g

    • Potassium
      1016mg
      22%

    Ingredients

    Extra Virgin Olive Oil (divided)
    4 tsp

    yellow onion (1 diced and 1 sliced)
    2 med

    garlic (minced)
    3 clove

    eggplant (cubed)
    1 lbs

    chickpeas (garbanzo beans) (no-salt-added)
    2 cup

    cumin
    1 tsp

    ground cinnamon
    1 tsp

    ground coriander
    1 tsp

    canned tomatoes (no-salt added, diced or chopped)
    28 oz

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    cilantro (freshly chopped)
    1/4 cup

  • Curried Roasted Beet Hummus

    Curried Roasted Beet Hummus

    How to Make Curried Roasted Beet Hummus

    This unique version of hummus can be made with red beets as well and should be served with crudite or whole grain pita chips. If you like it spicy, add 1/4 Tsp. (or more depending on how spicy you want it) of ground cayenne pepper to the ingredients when blending.


    1 hr prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Place unpeeled beets and garlic on a large sheet of foil. Spray generously with cooking spray and fold foil to make an air tight packet. Place in oven and bake for 45 minutes or until beets are fork tender. Set aside to cool, then peel the beets.
    2. Place all ingredients in a food processor and blend until smooth.
    3. Serve room temperature or chilled.
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    whole fresh golden beets (about 4 medium sized beets, destemmed and washed)
    1/2 lbs

    nonstick cooking spray
    1

    garlic (peeled)
    3 clove

    tahini
    2 tbsp

    lemon juice
    3 tbsp

    ground sweet curry powder
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cubano Roasted Broccoli Florets

    Cubano Roasted Broccoli Florets

    How to Make Cubano Roasted Broccoli Florets

    Looking for a low-carb side dish that pairs up great with a main protein, can be a plate-method staple, and adds a little kick to a nutrient-packed super food? This simple roasted broccoli dish from Chef Ronaldo Linares should do the trick. The cumin and lime add spice and citrus to provide a Carribbean flavor and the avocado oil infuses the dish with healthy, heart-friendly fats. Pair with Chef Ronaldo’s the Mojo Marinated Pork and a Cauliflower Rice Salad and you have a hearty, low-carb meal fit for an island vacation.


    10 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again.
    3. Place all ingredients on a parchment paper-lined baking sheet and roast for 25 minutes.
    4. Remove from oven, and grab a fork so you can enjoy this delicious dish.
    Low Sodium
    Low Carb
    Veggie Rich
    Latin American
    Caribbean
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      400mg
      9%

    Ingredients

    garlic (peeled and thinly sliced)
    3 clove

    ground cumin
    1/4 tsp

    lime juice
    1 tsp

    black pepper
    1/8 tsp

    Spanish onion (thinly sliced)
    1/2 cup

    avocado oil
    2 tsp

    broccoli florets
    16 oz

    Parchment Paper
    1

  • Crunchy Quinoa Stuffed Zucchini

    Crunchy Quinoa Stuffed Zucchini

    How to Make Crunchy Quinoa Stuffed Zucchini

    This is a great way to add more grains to your diet and the quinoa gets a wonderful crunch when baked.


    10 min prep time


    1 hr cook time


    6servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F convection or 450°F traditional oven.
    2. Place quinoa in medium saucepan with 1 cup water. Bring to a boil, reduce heat to low, cover, and cook 15–20 minutes until tender.
    3. Cut zucchini in half lengthwise. Using a paring knife, cut a V shape into each half and remove the center, creating a channel for the stuffing. Chop the zucchini that has been removed and save it for use in the stuffing.
    4. In the meantime, place the olive oil in a large sauté pan. Add pancetta, onion, garlic, and chopped zucchini. Sauté until pancetta is browned. Remove pan from heat and add tomatoes. Add cooked quinoa and mix well.
    5. Stuff each zucchini half with 1/2 cup quinoa mixture and place on parchment-lined baking sheet.
    6. Bake 20–25 minutes until zucchini are fork tender. Stuffing will be nicely browned.
    Veggie Rich
    Comfort Food
    Mediterranean
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      485mg
      10%

    Ingredients

    uncooked quinoa (rinsed)
    1/2 cup

    zucchini (each weighing about 1/2 pound)
    3

    Extra Virgin Olive Oil
    1 tsp

    pancetta (chopped)
    2 oz

    onion(s) (chopped, about 1 medium)
    3/4 cup

    large garlic (minced)
    1 clove

    grape or cherry tomatoes (halved or quartered if large)
    3/4 cup

  • Crock Pot Moo Shu Chicken

    Crock Pot Moo Shu Chicken

    How to Make Crock Pot Moo Shu Chicken

    Here’s a super simple crock pot recipe that cooks while you’re out and ready for you when it’s dinner time!


    10 min prep time


    6 hr cook time


    4servings


    1 lettuce cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Layer the slaw mix and carrots in the bottom of crockpot. Top with the chicken.
    2. In a small bowl, mix the hoisin sauce, water, garlic, soy sauce, and cornstarch. Pour over the chicken mixture and set the crockpot to high for 4-6 hours.
    3. Serve 1 1/2 cups of the mixture in each lettuce leaf.
    Veggie Rich
    Fiber Focused
    Asian
    Slow Cooker
    Budget Friendly
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 lettuce cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      29g

    • Potassium
      750mg
      16%

    Ingredients

    broccoli slaw
    12 oz

    carrots (shredded)
    3

    boneless, skinless chicken breasts (thinly sliced )
    1 lbs

    hoisin sauce
    3 tbsp

    water
    1/4 cup

    garlic (minced)
    3 clove

    lower sodium soy sauce
    1 tsp

    Cornstarch
    1 tbsp

    bibb or boston lettuce
    4 leaves

  • Crispy Baked Broccoli

    Crispy Baked Broccoli

    How to Make Crispy Baked Broccoli

    Here’s a tasty and easy vegetable dish that you can make using a budget-friendly bag of frozen broccoli. Aim to fill half of your plate with nonstarchy vegetables like broccoli, carrots, greens and more!


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degreed F.

    2. Prep a cookie sheet with nonstick cooking spray.

    3. Defrost the broccoli and drain.

    4. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated.

    5. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade.

    6. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.

    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      267mg
      6%

    Ingredients

    Nonstick cooking spray
    1

    frozen broccoli florets (16-ounce)
    1 package

    garlic powder
    1 tsp

    onion powder
    1/2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    olive oil
    1 tbsp

  • Crispy Asian Kale

    Crispy Asian Kale

    How to Make Crispy Asian Kale

    This is an incredible snack and a great alternative to chips. Use it as a side dish or an appetizer at a party!


    5 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat two large baking sheets with cooking spray.
    2. In a large bowl, whisk together the olive oil, soy sauce, Splenda Brown Sugar Blend, and garlic powder.
    3. Toss the kale in dressing to coat and spread kale in one layer onto the two baking sheets. Do not overload the baking sheets with kale. Use a third baking sheet if needed.
    4. Bake for 10-15 minutes or until the kale is crispy.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Vegetarian
    Snacks
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    olive oil
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic powder
    1 tsp

    bagged chopped kale
    1 (16-oz) package

  • Creole Red Bean Ratatouille

    Creole Red Bean Ratatouille

    How to Make Creole Red Bean Ratatouille

    Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber.

    Buy the Diabetes and Heart Healthy Cookbook, 2nd edition, here.


    4servings


    1 cup ratatouille and 1/2 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
    2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3–4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
    3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.
    Veggie Rich
    French
    Mediterranean
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup ratatouille and 1/2 cup pasta


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      15g

    • Potassium
      740mg
      16%

    Ingredients

    whole wheat penne pasta (dried)
    4 oz

    olive oil (extra virgin preferred, divided use)
    1 tbsp

    medium onion (chopped)
    1

    medium green bell pepper (chopped)
    1

    medium garlic (minced)
    2 clove

    medium tomatoes (chopped)
    4

    frozen cut okra
    1 cup

    no-salt-added kidney beans (rinsed and drained)
    1/2 (15-oz) can (about 3/4 cup)

    bay leaves (dried)
    3

    dried oregano (dried, crumbled)
    1 tsp

    dried thyme (crumbled)
    1/2 tsp

    crushed red pepper flakes
    1 tsp

    fresh parsley (chopped)
    1/4 cup

    salt
    1/2 tsp

    mozzarella cheese (shredded, low-fat)
    2 oz

    Parmesan cheese (shredded or grated)
    2 tbsp

  • Country Stuffed Summer Squash

    Country Stuffed Summer Squash

    How to Make Country Stuffed Summer Squash

    Buy the 4-Ingredient Diabetes Cookbook, 2nd edition, here.


    5 min prep time


    35 min cook time


    4servings


    1 squash half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Scoop out and coarsely chop the squash pulp.
    3. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray and add the squash pulp and bell pepper. Cook 4 minutes or until the pepper is tender-crisp, stirring frequently.
    4. Remove the skillet from the heat and stir in the water and margarine. Add the stuffing mix and stir gently with a fork. Spoon 1/2 cup stuffing into each squash half. Press down gently so the stuffing will adhere.
    5. Recoat the skillet with nonstick cooking spray, arrange the stuffed squash in the skillet, cover tightly, and bake 30 minutes or until the squash is tender when pierced with a fork.
    Veggie Rich
    Comfort Food
    Appetizers
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 squash half


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    large summer squash (halved lengthwise (12 ounces total; use any variety, such as yellow, scallop, or zucchini))
    2

    red or green bell pepper (chopped)
    1 cup

    water
    1/2 cup

    no-trans-fat margarine ((35% vegetable oil))
    2 tbsp

    cornbread stuffing mix (dry)
    1 cup